I decided, just now at 4:35 am EST that I am going to up my protein to 1.5g/lbm I've been following the .8g/lbm rule pretty religiously but only b/c I'm about 190lbs of LBM and it easier to eat less. I will shoot for about 285g of protein a day...sigh...thats 12 chicken breast a day, haha, thank god for protein shakes.
I decided this simply based on a 'feeling' the days I intentionally ingest more protein I get a pump going on, for whatever reason, and actually start to feel somewhat euphoric, so I see it as a signal. That and a few protein threads I've read people speak of the .8 rule for sedentary people while some of the bigger folk on here say they had their best gains around 2-3g/lbm. ok peace out.
So I was pissed today. Went in the gym and heres how it went
Flat DB BP
80x5 though I couldn't get a lock out on the last one.
Last edited by dynamo; 03-13-2008 at 06:45 PM.
185x2 (didn't feel warmed up)
185x4 (got stuck under the fifth one, couldn't even BP it off my chest, and this is the reason i don't do collars on the bp!! weeee!)
French Press(with Barbell)
Standing Military Press
115x2 (left shoulder is still weak)
(I think my ROM is limited on this one, I take the bar to just under my chin, but I think I should be taking the bar to my upper chest after each rep)
Seated Dumbbell OH press
My shoulder had a pretty big numb/stinging pain when I was done these
25x2 (felt too heavy to have good form)
20x5(left shoulder wasn't having this)
15x12(low stamina in the left shoulder but I pushed and it burned)
Shrugs (didn't really feel like going all out)
My shoulder is getting much better, but I have to be careful, if I don't watch it I may reinjure by pushing more weight than it can handle.
Last edited by dynamo; 03-14-2008 at 02:34 PM.
Go to Wal-Mart and get you a resistance band probably the red one which is heavy and do warm up shoulder exercises until your shoulder pain goes away. You can step on one end and lateral raise or tie one end to a door knob or bed post and treat your arm like a door hinge and open and close your arm experiencing the resistance from both side. This will help you build strength back into the shoulder and hopefully reduce pain for you when you work out with free weights.
Glen, If I had more than 3 dollars in my bank account I would.
So my university's gym is closed today and tomorrow. I decided instead of hitchin' a ride into a local gym I would just take monday and tuesday off because of my blistering hands. I start my cut today too. I imagine I am around 20% bf. I will be cutting the calories, upping the protein, knocking the carbs, and hoping for the ever elusive, lose BF gain LBM, and hit some PRs. I started a picture journal a few weeks ago I will be posting my progress in there:
Dynamo's Picture Journal Peace out.
Edit: I forgot to mention I will be getting serious about the cardio again. Usually 30 minutes a day, 5 days a week a moderate to high intensity run burning an average of 500 to 700 calories per instance.
Last edited by dynamo; 03-17-2008 at 08:47 AM.
Flat DB BP
Decline DB BP
Incline DB BP
315x3 (felt like I had 6 or more in me but my left hand cannot hold on to it)
I may incorporate lat pulldowns so I can get a relatively more intense workout on the lats.
damn brownies and ice cream dont count for a cut. This time of year is too full of parties and food for me to consider cutting a feasible option. My busted ass cut will end tonight and my less busted cut will start in the beginning of april. I wanted to hit the gym today, didn't have time, I'll shoot for legs tomorrow and hopefully arms, saturday or monday. Easter is sunday I guess? I didn't know...people close things on these days...why? I guess to make it look like they're religious, I dunno...meh
Well it was leg day. Couldve been better.
315x3 (LH grip is way weak couldve hit 6 or 7 if i could hold on to the bar)
Decided since I couldn't hold onto this weight I'd do some speed lifts with 225 which i could easily hold onto
On the last 3 sets when I hit my last reps I just about fell forward and put all my weight on my toes and pushed my ass out so far to counter balance myself. It was some ****ty form. But the fact that I can push out the two sets like that shows improvement from previous weeks. I just dont what happened to my glutes....I feel like such a bitch only pushing 205 on the squat.
Standing Calf Raises
Lunges (using a 55lbs dumbbell in each hand, reps are per leg)
Concentrating only on the left leg:
I wanted to test my shoulder to see how it was healing so I added these:
Incline BP machine
Front Lateral Raises
Shoulder is feeling better, though today a lingering burning sensation has followed. Ok nap time. PEace.
Last edited by dynamo; 03-22-2008 at 07:56 PM.
Good news guys, I had to drain the blisters on my hands the other day, they were ridiculous. They may have been responsible for my weak grip. I did have some hand pain when I was lifting but I worked through it. Its weird having a callous bulging up then driving a needle through it to drain it. (In case youre wondering about the needles I don't use the gear I just have a girlfriend who is a medical assistant, she brings kinky stuff home all the time.)
Hey dude, good work in here. Have you tried a pumice stone for your blisters/callouses? Get your hands wet and just grind 'em down. I always find popping blisters disgusting, yet satisfying.
Felt weak today
Flat DB BP
Incline DB BP
Decline DB BP
Lat Pull Down (got tired of pull ups)
SLDL Negatives (using 25s)
I didn't do DLs today bc I am still pretty weak from doing them Weds and Fri last week so I just wanted to hit my lower back a bit and did those negatives.
Last edited by dynamo; 03-24-2008 at 12:57 PM.
Short on time today so I did arms in place of legs
Standing Military Press
Seated upright DB Press
(felt like I couldve gone more reps and higher weight but I got that eerie feeling in my left shoulder so I cut it short)
Side lateral raises
Tricep Pushdown (Didn't feel like waiting for a bench)
Last edited by dynamo; 03-26-2008 at 02:57 PM.
Did some light lifting today
lat pull downs
hanging leg raises
I weighed myself today I was 219.3. I start my cut next week, I am shooting for 10% bf while maintaining and hopefully growing some muscle mass and strength.
300x3 (hand kept slippin)
Standing Calf Raise Machine
Seated leg curls
That brings my big three upto...hold on looking it up...805...hmm...
edit: my quads are insanely in pain. I am also using maximus as my breakfast before my workouts while i cut. I'm pretty jiggly, can't wait to start running tomorrow.
Last edited by dynamo; 03-30-2008 at 10:00 PM.
Incline DB BP
Didn't do deadlifts my legs and back are still shot from saturday.
Last edited by dynamo; 04-01-2008 at 09:47 PM.
Tricep Pushdowns (french press is putting too much strain on my rotator cuff at this point so I substituted)
Still today (4.5.08) I have to do SLDLs and some more hamstring work and I should be doing some military presses and more shoulder work but I think Ill hol doff on that bc Im having shoulder problems. Not sure if i'll get to it. If school work allows I will run though.
Last edited by dynamo; 04-05-2008 at 09:10 AM.
fitday is a ho. But i gotta do it. I'm testing for my maintenance calories. My cut has been a pretty big failure thus far so I need fitday. I also need more experience on monitoring my intake. I can get super fat really easily and super skinny easily too. Gotta find my middle ground now. Seems around 2000kcal may be the sweet spot for fat loss and muscle growth.
I found my left shoulder pretty weak today. I am really getting pissed off about it. I think I will going for higher volume routines in the exercises that involve delts. I warmed up with 65x15 on the flat db bp and until about rep 10 my shoulder felt like it was a dried up rubber band being stretched over and over again. Didn't think it was goinng to tear but I thought if I started with 80lbs DBs I probably would've torn something.
Flat DB BP
90x10 (easy as balls I was surprised)
115x7 (wanted 8 but my back wasn't having it and I'm itching for 135...I don't know if you know this about me but I love to lift weights that seem obscene to other people and having that bar loaded up with 3 45lbs weight would turn some heads. Its just a minor motivation to progess for me.)
Incline DB BP (Shoulder was a bitch)
65x10 (told myself id do 15 just to make up for the low weight, but I could barely get up the 10th one)
190x10 (wasn't sure about form, I felt like I might have been using too much middle back to move the weight)
200x8 (so I jumped 10 lbs and sure enough I was!)
135x12 (just to see if I was actually doing my sets with improper form, couldn't tell too much and I did this set instantly after the 200x8 so my arms were burning more than anything else)
Decline DB BP
80x4 (I was burnt out)
225x3 (got lazy and light headed figured I needed some food so I'll go back this afternoon.)
P.S. I only got about 5 hours of sleep last night too so could just be a bad day
Last edited by dynamo; 04-07-2008 at 08:50 AM.
19 Years Old
RAW/Belt - Pre-2008 - Present - Goal
Bench: ------- 185 ------ 200 ----- 225
Squat: ------- 265 ------ 285 ----- 315
Deads: ------- 355 ------ 405 ----- 455
I believe God made me for a purpose, but he also made me [strong]. And when I [lift], I feel His pleasure. -Chariots of Fire(mod.)
Shooting for 210 but still keeping my protein intake around 200g/day. I will be ripped whether I want to or not.
Did my deadlifts!!
300x2 (I farted so loud on the first one, it was hilarious!)
Woke up early today. Not a bad deal. Heres what I did
Tricep Pull Downs
Seated overhead tricep extensions
Standing Mil Press
105x8 (My left shoulder needs to suck it up and get well)
Front Lateral Raise
Side Lateral Raise
After my shoulder work my left arm felt like dead weight hanging off of me. I'm going to keep the volume down on my shoulders for a while see if that helps me. I felt like I was going to pass out again. Im not sure whats up, its the feeling of not having enough food in my stomach and being weak from not eating enough before strenuous activity. I've done protein breakfasts and carb breakfasts I'm thinking I may just need to take some gatorade with me to carry me through my work outs. Could be my minerals and such. I'll get back on those vitamins.
Last edited by dynamo; 04-09-2008 at 01:51 PM.
Sigh....We don't have a power rack at here at my school, probably because our dominating sport here is chess....so I can't do rack pulls, so I've decided to go with face pulls on my arm days, I think it will help my shoulder too...My newbie gains are gone. It makes it a little less exciting to go to the gym now but its only shifted the motivation and determination, I knew this day would come
Thinking about my traps, I see some logs here where people shrug over 400 lbs. I have trouble shrugging over 90lbs with good form, I wonder if mammoth traps would help me with the lock out on my deadlifts in the higher weights.
My cut isn't working. I started at 220, got down to 217.5 went back up to 221. The issue is I am more interested in hitting my protein point on a daily basis than my calorie point. I'm hella poor but I'm gunna try to find a way to fork down the dough for some more protein that way I don't have to shoot for eating half a cow and 300 chickens a day. I'm liking the idea of buying some dry milk from sam's club. Its got 8g of protein in every 1/3 cup of powder. I can mix 1 cup of power in a coffee mug and have a rather sweet milky treat and get substantial protein. We'll see how everything goes...Big test today gotta go study ciao