meh....i'm taking off a week. I went to the gym could barely squat 155 and could barely shoulder press 60lbs. Before I went yesterday my right delt was twitching all day so I figure I may be overtraining so a week off won't hurt I guess i'll just keep up my running maybe try out the row machine and do push ups and sit ups. Peace out.
EDIT: I also forgot to mention I slept 15 hrs last night and I don't think it was from a bug going around.
Last edited by dynamo; 01-27-2008 at 09:53 AM.
i just have to make a post I haven't been to the gym in about 3 days and I'm about to rip my eyes out so I will quell my urge by letting all y'all know about my upcoming routine change. I decided my newbie gains were gone, so I wanna start doing WBB routine 1, I'm pretty excited and hope that works out well. I don't expect the same gains I had over the past 3-4 months (i.e. doubling my resistance in 2-3 months) but I am looking for some good hypertrophy and I will maintain a hypertrophy mindset until may then I'll go into an insane cut just in time for summer .
I have this wicked shoulder twitch problem, the forums says its my potassium, but even that doesn't help, usually it goes away for an hour or two after I eat but it always comes back, I think i'll try doubling up on the multivitamin and go from there.
Last but not least, everyday I have a new pain when I wake up. I like to think its my body just going down the list of broken parts and fixing them, its the only thing that keeps me sane on this nonworkout lifestyle. Ok, off to finish cleaning the room, peace out.
I took a week off (7days) and now I'm weak as f00k. Oh well here is my workout:
Flat Barbell Bench:
Low incline DB Bench:
Bent over Barbell Rows:
Bent over Dumbbell
These numbers depress me but oh well, new routine, new muscles, lower volume, I feel amazing right now, I'm excited to see how I grow, peace!
guys ive been chugging maximus. this stuff is amazing. i also introducd creatine into my diet last week, i was impressed with my ability. Still sore as all heck from monday and thats the lowest volume set i've done probably my whole life. I'm liking this . Peace.
I tried hack squats today, didn't like em so I subbed in normal squats.
Felt like I could've done more but I was worried for my lower back. I don't plan on using a weight belt, so I'll just slowly work my way up there. Not to mention my grip is weak as all heck, today i couldn't do more than 6 reps without almost losing the bar.
I wasn't happy with my form on squats from previous weeks so I cut the weight way down and used today to work on form. I felt like I could have done alot more if my glutes weren't so weak.
Seated Calf Raises:
I've set myself up for some goals by the end of the semester (3 months), a sort of short term interim goal so I stay focused and push myself on a regular basis:
Unreasonable? maybe. Doable? yes. I really really wanna improve my bench, I want to break past 200lbs for my rep range in the next 2 or 3 weeks. This new routine should do the trick. yay. Peace out.
Standing military Press:
125x4 <---thought I could nail it.
Seated Dumbbell Press:
Seated Lateral Raises:
I've got this stupid pain in my left shoulder, I think its from when I twisted it letting the weight down coming off the decline benchpress back in october so I've lost alot of strength in my left shoulder and I'm building it back up.
Narrow Grip BP:
Barbell French Press:
I'm actively reviewing my caloric intake now. I'm shooting for 5000 kcals a day. It hurts so much. The past two days i've eaten two cups of almonds throughout the day just to get to my set point. I thought about upping to 10 scoops of maximus a day but since I have the almonds I will do that for now. I'm shooting for 230 by the end of the semester. Not sure if its possible but I want to be around 10-15% body fat as well. I thought about moderating my carb intake to keep my insulin response low so in times of intense activity I use up my fat that way I can keep my body fat in check but I'm not sure if its wise to just replace the carbs with protein and healthy fat and expect my body fat precentage to drop. Gotta hit the books. Peace.
all i ave to say is it is so ****ing hard to hit 5000 kcal a day. **** me they say glutony is one of the 7 deadly sins, is it still sin if it makes you wanna throw up and it hurts to put the food down? I better be huuuuuuge in 6 months. Interesting enough I am not gaining much fat so I am using my fuel, could be a placebo but I do notice my muscles have greater volume. I wont be able to weigh myself til tomorrow but hoppefully I'll be close to 215. Peace.
HAHA, great story I gotta tell you guys....I was lying in bed with my girl this afternoon and I got the obligatory 'what are you thinking about?' question.
First thing that came to mind was 'ohh **** what do I tell her?' So I tell her, 'nothing you would wanna know' she gasps. I reassure her its nothing sexual about some other person or whatever. So then she goes 'tell me', I say 'nah you won't care' she says 'ok'. I smile and say 'ok ok if you really wanna know I was thinking about my form on the deadlift and how I will be repping 315 next time I step into the gym'. Ahh....good times. Peace out.
Edit: 5000 Cals is too much. I am going to keep it up because I start running again tomorrow, but definitely no cardio + weight lifting + 5000 kcal=fat ass.
Last edited by dynamo; 02-10-2008 at 11:47 PM.
Good news. I set two 3 PRs today.
Decline DB Press
Bent over Row
So with these new PRs that brings up my total to 665. Yay, half way there.
I was feeling like **** last night, slept 10 hrs woke up this morning spit out too big brown loogies and felt better so i made it to the gym today yay!
I wish my weight was higher
(got 3 more sets todo, I'll hit those up tomorrow)
Below is for me more than anyone else:
Alright. Here it is. I've been struggling with maintaining my school work and lifting and I know when you lift you should get plenty of sleep well I decided I won't let no sleep bother me anymore. I will lift, and if my growth is slow, whatever, I will catch up with sleep when I can. I can at least keep up with the food intake. Ok off to catch up with the work...
I've been experiencing incredible gains with this WBB1 workout routine. Going from a 150 squat to 205 in a week is just stupid. I've been thinking about things, and I wonder why this happens.
Could it be muscle memory from high school (circa 2k2)? Perhaps it could have been from me having a naturally large figure. In high school I went in freshman yr weighing 225 lbs with a 38-40" waist. That summer I dropped to 170 lbs from running and eating salads and such. Then in the period of 1 year I got back upto 200. This was from diet and football.
I maintained this 30lb increase until freshman yr in college when I went up to 240 with a 38" waist. Then I dropped down to 220, started jiu jitsu a few months later got to 190. Stopped that went to 250 and 38" waist. Then realized I was just fat so I dropped the weight again got to 220 and 34" waist. Once I started lifting I dropped down to 203 and now I am 211.
I see a trend. I haven't really been able to go below 200. Which signals to me I am most probably 200lbs of mostly lean body mass.
Now most people who experience a 30lbs increase in LBM are usually exponentially stronger than their original self (170->200lbs for me), but I can barely do exercises that are pushing my own body weight so I wonder, am I actually reconditioning my muscles to this hard work so thats why I see these huge gains so fast, or is it some other reason? I would think if the muscle is there so is the strength, I couldn't imagine why anyones body would hold on to a 30lb surplus of muscle and not actually be able to harness that strength when needed (aka oct 2007 when I started lifting).
I know at some point my strength increases will come at 2.5lbs at a time no matter what I do and that is when things get tough, will I give up? Will I decide that all this hard work isn't worth it since I am not becoming stronger at some abnormal rate or will I persevere through these sticking points to test the limits of my body and mind?
Sure I will lose some battles with the iron, but will I have the determination and the discipline and support to continually pick up that bar week after week and just edge my way to the finish line? Because we all know there is no finish line. This is a lifestyle, its a choice we make, a decision we adhere to, and in moments of weakness, will I remember my decision to dominate whatever amount of iron has its hold on me? I hope so.
got the flu last thursday been out since saturday I hope to be golden by next monday. At first I was scared I was getting sick from not eating properly and lifting, but then I figured nah its just flu season. I will reevaluate my diet when I get back into lifting I may need more veggies.
i've got this sharp stabbing pain in my shoulder so im out until the pain is gone. ill be doing cardio.
it will have been two weeks come this friday. I am repeatedly getting depressed, I guess its because of the lack of working out. My injuries are healing up well though, I should be a-ok by monday. If not I will start working out again anyway, I need it, I just never expected to have such psychologically negative effects. I might have to find another way to lift in the event that I injure myself again, I can't afford to be a little bitch.
Don't push yourself back. You don't want to re aggravate your injury and be out another 3 weeks. Start back slow maybe concentrate on abs and legs the first few days and when you start with your shoulders go easy and lift light the first few times. Like I said the last thing you want to do if re aggravate it.
I had to go lift today, I had no choice, well I did, but I chose the road less traveled.
My shoulder felt pain free today, first day in a long time so I went in and just did arms, I figured thats about as shoulder free as I could get, considering most of my exercises are compound.
Then I did some grip exercises
315 for 8 seconds
295 for 8s
just left hand:
75 for 20s
75 for 10s
Then I felt pretty good so I went for some light shoulder workout on my left shoulder, I tried 25lbs on lateral raises (usually do 35) and my shoulder numbed out and I felt that distinctive stabbing pain after my first rep so I dropped to 20 then 15
Front Lateral Raises
Side Lateral Raises
Standing Dumbbell Press
I found I have no stamina in my shoulder, it burned so much to get that 10 rep set in and I almost couldn't do it. I didn't have the stabbing pain with the 25lb weight though. I think I will end up lifting light and focusing on my left arm, with its weak grip and weak shoulder, until my arms balance out. My shoulder is really warm where the pain used to be though. If anyone knows anything about this please do lemme know thanks.
Glad to see you back in the gym! Keep up the good work. Take it easy on that shoulder for now though.
Today was not really an all out day, I felt like I mozied through the gym for the most part.
(my right bicep was spasming the whole time through each set)
Decline Dumbbell Press
(my shoulder is weak as all hell, my back didn't feel taxed at all but my should felt like it was going to fall off)
(I was mad, only repping 225 I felt like I shouldve been doing at least 250)
Next time I will eat more than 2 oz of beef for breakfast.
Standing Calf Raises
Solid day all in all, I think i am going to start incorporating lunges so I can realize my full potential with these squats, its a pain in the ass getting back up sometimes...hehe
I felt like I pussed out on monday with the bench so I went back today
185x5 no rest besides adding the weight
1-2 min rest
Front Lateral Raise for left shoulder only
I'm coming back, unf!
Friday was a nice workout
185x3 then i got scared i'd drop it on my and got get it off for whatever reason
all the same reason i just got scared i wouldnt get it off. pretty weird.
(gunna hit my chest again later this week, I may go back to dumbbell presses for some reason, no one wants to goto the gym at 7 am so I have no spotter and I don't push myself as hard as I know I could for fear of not getting the weight up.)
Decline DB BP
335x0 <---got it off the ground but not very far it felt like my hams were going to explode (its times like this I wish I didn't promise myself to do everything raw, I bet if I had a belt on I wouldve been able to channel some serious energy from my glutes to my abs in order pick this up)
I'm really feeling the chinups in my shoulders and arms. ok off to study for my tests.
P.S. Maximus does not make a good coffee creamer substitute.
Last edited by dynamo; 03-10-2008 at 08:25 PM.
Decline DB BP
I felt some lingering pain in the shoulder but it dissipates quickly I'll keep an eye on it
I don't know what it is but I have a huge aversion to squats, I just get in the rack and it takes me 30 minutes to finish up my sets.
Kneeling squats (work on the glutes)
185x7 (at this point my knees hurt too much so I stopped
Lunges (using 40lbs DBs)
My glutes feel like they're missing stabilizing muscles on the outside of them. The same aversion I had to doing squats I had with these too.
SLDLs (using only 25lb weights to increase ROM)
245x2 (hand kept slipping I think the bar was greasy)
245x2 (slip issue)
after finding a towel in the room
Leg Extensions (figured I'd get my quads more action)
Standing Calf Raise Machine
Last edited by dynamo; 03-12-2008 at 11:22 AM.