Coke/ Benno/ Luna:
Thanks fellas, I'm trying to keep up with the consistency, I think of what could have been if it wasn't for that 4-5 week rough stretch. I would definitely be where I wanted to be right now.
I see you're getting some Back Benno!!! Keep it up.
On a side note, I've added up my daily numbers, and I'm getting in no more than 2,500 calories. I'm still trying to see if that's my ideal weight loss calorie count.
The 35 pounds I've lost hasn't all been fat, as I know I've lost a considerable amount of muscle.
I've been doing sprints 3 times a week, at the least. While I'll try to do extended cardio here and there, I love sprinting!
Sunday Sep. 20th
205 x 15
185 x 6 + 5 Negatives
275 x 3/3/3
275 x 3/3/3
90 x 19 + 5 negatives
1 Arm Cable Pulldowns
15 x 15/15
1 Arm Cable Curls
15 x 15/15
* The 205 on BB Rows wasn't that great, I have noticed my strength dip on these.
** I felt like doing some DE Deads, and the weight felt good. The Sumo's felt better than conventional; I have always been a Sumo Lifter.
*** The 1 Arm Pulldowns were great, I felt them right in the meat of the Lats.
Good workout overall, and I'm still hammering away at the Bi's
Tuesday Sep. 22nd
Incline DB Press
75 x 16
Side DB Raises
35 x 25
Incline DB Flyes
35 x 17
Overhead BB Ext
60 x 16
* The Incline Presses felt great, as did the Side DB Raises; I surprised myself with 25 reps, even with the Rest-Pause method.
** The Overhead BB Ext's felt much better than using the DB's, I can get a better stretch and feel in my Tri's.
*** I had to go with a quicker workout today, as I have a Scholarship Interview session later, thus no Negatives, but it might be bad doing negatives every workout, so I may skip the negatives here and there.
Last edited by Time+Patience; 09-22-2009 at 12:18 PM.
Good luck at the Scholarship Interview session later...those efforts are looking damn good bro.
Echoing the praise for the 205 x 15 BB rows. Wow!
You are looking pretty lean my dude. Just shrinking the size down using a program such as IRFANVIEW (free) will make em less blurry.
I am trying to just lean out to see how competition ready I would look, and I would like to find my true weaknesses. In essence I am trying to diet like I am competing, but I'm not 100% consistent or strict yet, but I'm finding where my weak points are.
I would actually like to do a competition or 2 next year, there are a couple in the Fall season in Ohio, so I would like to have a clear competition in mind, which should help keep my focus even stronger.
Thursday Sep. 24th
215 x 20
235 x 26
95 x 15/20/20
Sissy Squats ** Superset w/Lunges
BW x 12/12/12
230 x 20/20/20/20
55 x 20
40 x 10
25 x 20/25 **1 Leg at a time
** I used 25's on the Romanian DL's to get a longer Range of Motion. These did have a different feel than SLDL's. I felt it in my Hamstrings more at the beginning.
** I decided to focus more on my Hamstrings this workout, with detail Quad work, as my Hamstrings are lagging behind. Also with the drop in my bodyweight, I feel it's time to add some detail work, and I really want to get those deep cuts, and perhaps a few striations in my Quads.
** I do work my Calves regularly, I just never keep track of them, as somedays I just do them as a separate workout and just hammer out some reps. I plan on keeping better track of Calf work though.
I am going to try and get some more extended cardio in, or at least some form of cardio 4-5 X's a week.
My weight is hovering around 179-182. By November I should definitely be hovering around 175, which would put me at a very lean look.
Over the next few weeks, I will probably go with a higher rep routine, with more isolation movements, as I lean out more and more, I'd like to try stretching and contracting each muscle group. And honestly I've never been this lean, so I'd like to see how the higher reps work out at this point. Always have to experiment.
I will make a note for those that are looking for a new routine to try on for size, I really enjoyed the one I have been doing, but I believe it would have been even better if I was on a higher calorie diet. If you have any questions about my version of HIT training, just ask, I do recommend trying something similar to it.
Thanks for the picture advice....
After following your journal and seeing your progress, it has inspired me to finally jump into a BBing competition, which I've wanted to do since I was a teen.
I'm thinking of doing one in a year from now. I'll have to pick your brain sometime about a few things in the future.
I'm still following Paul, keep it up.
I think that's the first time I've seen sissy squats mentioned outside of a magazine
I like the hamstring focus...that's something that many guys forget to do.
Great to see your looking to step on stage, im sure u could put a good show if your consistant. Im looking to do one next year aswell - drive each other
Plenty of work to be done though, eating less and consistantly eating better foods will be my hardest thing. Im starting a push/pull/leg routine next week, my hips are getting too beat up from squats - so hopefully this change with bit more volume will give me results.
Keep up the good work.
I need to be consistent, but it sucks to say I have to take a week off or so. I won't completely shut everything down, but a few things are happening and money is tight, so it throws my whole diet off track, and I just can't get a good diet down, so I'm just winging it for the next 7-10 days until things pick up.
My last 2 workouts have been absolute crap also. I'm going to try and stick with some cardio to burn off the carbs that I'll be eatting, as that's all we basically have to eat.
I'll be back and rolling within 2 weeks I believe. I'll go about 4-6 more weeks of strict dieting, and then I'm going to do a clean bulk, I won't go as extreme as I did last year. I think 200 will be my cut off weight.
I'll update when I get back into the swing of things.
I still wanna see progress in other journals fellas!
I'm back and I'm ready to get into things...
I am going to enter into a BBing contest in 2010. There are a wide variety to choose from, but I am going to enter one in the latter part of the year. This will allow me to work on my weak areas for about 6-8 months, which will enable me to go through a few training cycles.
There are a handful of contests within Ohio, Kentucky, and Pennsylvania. I know of a couple in Ohio that I can enter within that time period. I'm also going to be in New York around August/September, so I'd like to find a contest out there and make the trip more worthwhile. (Unholy, if you are going to compete later next year, let me know where to go in New York, maybe we could both enter into a comp.)
I also intend on entering into a PLing competition. I'll enter one within the later Winter months, assuming my strength comes to fruition. I used to be able to handle some big weights when I competed in NASA when I was 18-19. I believe some PLing routines, cycled in over the next few months, would do some wonders for me also. I remember the difference in muscle thickness and density when I first began PLing.
I am going to return to the style of routine that I was doing 2 months ago (the one that I was really fond of). It was very similar to DC (Doggcrapp) Training, and even FST-7 I guess, but I have read up more on DC Training and I'm going to give that a shot, in it's actual form.
I am going to post up what type of lifting cycle I plan to follow, but I know it's a M-W-F split. That'll be up later.
** I plan on doing some cardio on the mornings that I don't lift. I hate how out of shape I was last year, due to never running or anything that resembled it (I felt like Jabba The Hut when I first started running again). The cardio should also help burn, as well as limit, fat.
As for what I shall be eatting, I won't change it much from what I was doing during my diet. I'll still follow the basic plan of eatting protein and fats each meal. I'll be adding more carbs to increase my calories, but I'll only add them around workout times, or high activity times.
I'll be doing a clean bulk. I'll log what I eat for a few days, and see where my calories are at. I assume 3,500 will be ideal, as I burn a lot of calories walking around campus.
I'll be taking ALN's Nitrean and Results, someglutamine, and BCAA's. 2 servings of Results adds about 600 extra calories, which is why I'm not changing my diet up much.
I don't want to gain to much bodyfat, so I'll be watching myself more closely. Depending on muscle gains, I intend to not surpass a bodyweight of 205. I would assume 180 would be my ideal competition weight, assuming I am able to add a good deal of muscle over the next few months.
I plan on hitting the weights hard. I've always known how to eat, and I've learned more about my body, but I've never been consistent with my training, so it's time to take the reins and drive this thing hard.
Here goes to testing new waters!
Last edited by Time+Patience; 10-24-2009 at 06:34 AM.
Like that effort bro, good luck in future competitions.
Here is what my DC Routine will look like.
Chest /\ Delts
Inc. DB Press /\ Side DB Raises
Flat BB Press /\ Military BNP
Wide Inc. BB Press /\ Military DB Press
Tri's /\ Back Width
Cable Pushdowns /\ Pulldowns
Overhead BB Ext. /\ Pullups
Skull Crushers /\ V-Handle Pulldowns
Bi's /\ Forearms/Brach's
Cable Curls /\ Reverse Cable Curls
Inc. DB Curls /\ DB Hammer Curls
BB Curls /\ Rope Curls
Ham's /\ Quads
SLDL /\ Leg Press- High Stance
HS Seated Curls /\ Squats
Lying Leg Curls /\ PLing Squats OR Hack Squats
Calve Leg Press
Here's a brief outline of DC Training- it's a 2 day split, A and B workouts, done on a M-W-F split (W/in 2 weeks you hit every muscle group 3 x's on an ABA BAB sequece.)
You do 1 exercise for 1 set to failure. You utilize the Rest-Pause method (2 short breaks within the set, going to failure again both times). After your set you do an extended stretch, up to 60-90 seconds. For Legs and Back Thickness exercises you only do 4-8 reps. It states to do 1x20 on the Quad exercise, but I'm doing it for Back Thickness also.
You are suppossed to up the weights or reps every time you do that exercise again.
Here are what my first 2 workouts looked like.
Monday October 26th - Workout A-1
Incline DB Press
75x10-3-3 45 second stretch
Side DB Raises
40x10-5-5 60 second stretch
85x11-4-4 45 second stretch
155x6-4-4 35 second stretch
170x5-4 100 x 17 60 second stretch
** I like the speed of this routine. I also like how my intensity is able to hold up for the whole workout.
Wednesday October 28th - Workout B-1
Reverse Cable Curls
Leg Press- High Stance
800x8 30 second stretch 675x20 30 second stretch
Calve Leg Press Raises
405x8-4-3 10 second stretch at the bottom of each rep
** This was another good workout. I think I'm a fan of the HIT and Low Volume style of training. I like to get to the gym for short but frequent workouts, and that's what I'm able to do with this routine.
This is different from what I had done, but I'm loving this routine. Now I'm up at 5 am on my workout days and working out at 6 am, and I'm done within 1 hour after warming up. It's quick, which I love. I'm looking forward to getting to these exercises again to see how much heavier I can go.
Last edited by Time+Patience; 10-28-2009 at 06:45 AM.
I also like short intense workouts. You can really keep your mind on what you are doing. Good luck with the DC routine, I've heard great things about it.
Nice job for both days dude.
Friday October 30th
Flat BB Press
185x6-3-3 60 Sec Hold
Smith BN Military
145x5-3-3-2 60 Sec Hold
Overhead BB Ext
70x7-3-3 60 Sec Hold
190x7-3-3-2 60 Sec Hold
BB Rows- Underhand
205x5-2 135x10-5-5 60 Sec Hold
** Again, short and sweet. I really loved the Cybex Pulldown machine, I could manipulate that machine to hit a few different areas within my back. That will definitely be my go to exercise when I start cutting again. I hate Flat BB Bench, but I need to get back into it if I'm going to enter a PLing competition again.
This workout didn't have the same feel as the last 2, maybe it was because I was lifting on campus?
Last edited by Time+Patience; 11-04-2009 at 01:05 PM.
Monday Nov. 2nd (On Campus)
Incline DB Curls
35x10-5-5 60 Sec. Hold
DB Hammer Curls
50x6-4-3 60 Sec. Hold
HS Seated Leg Curl
100x9-5-3 60 Sec. Hold
Squats (PLing Style)
365x3-1 60 Sec. Hold
245x11-5-4 60 Sec. Hold
Calve Machine Raise
** I was happy with the Squats, but the bar was rather slick, so I had to re-rack and re-adjust the bar a few times. I had a great "groove" on them, I've never had one before when I was PLing; maybe more lifting experience has helped me better "feel" the Squats. I'm going to make sure to keep the bar on my back for my Friday Squats, and get my 20 reps straight (I'm sure I subconsciously whimped out this set of 20's).
** I love the Hammer Strength Leg Curls- just love em.
** I really liked doing the DB Incline Curls, these really hit my Bi's good, which I need a lot of work on.
*** Great workout overall, even though on Campus.
Last edited by Time+Patience; 11-04-2009 at 06:54 AM.
It would be sweet if we had the HS leg curl machine at our gym...that's a good workout bro.
I just started doing these at my school within the past few months and they are great! Lying Leg Curls get old, and you don't get the same feel as with the HS.
Wednesday Nov. 4th
DB Military Press
65x9-5-4 60 Sec. Stretch
Flat DB Press
85x6-3-3 60 Sec. Stretch
BWx9-4-3 60 Sec. Stretch
90x4-3-2-1-1 60 Sec. Stretch
T-bar- Wide Grip
160x6 60 Sec. Stretch
** I'll be varying my workouts between gyms so I can utilize specific pieces of equipment. I'm training at 3 different places now to get it in, but I can get away with 2. I like the variety at times.
** The Military and Flat DB Presses felt great, and I was happy with the weights used, I'd definitely like to get over 100's on Flat and 80's on Military.
** I started with 2 much weight on the Skulls, but I'll just need to hammer more reps out next time around.
** The day after, and I'm feeling it everywhere. I'll say I'm surprised how well this routine hits each muscle group with 1 set. I like this Low Volume Higher Frequency a great deal.
No I don't pay for 3 different places, I work at Urban Active which has a few branches which I'll train at, and then I pay my University of Cincinnati campus fee's, so I try to utilize the Rec Center there since I live less than 1 mile from there, but it's not open as early, and I just don't like it as much.
I may have to switch a few things around with which exercises I do on specific days, so I can make sure I'm at a specific gym so I can use the various equipment that I need.
Friday November 6th
Reverse BB Curls
Seated Calve Raises
Lying Leg Curls (Toes Pointed 1/2 ROM)
** I'm getting at least a 60 second stretch after every set, which is rather tough, thus I won't be listing that every workout.
** I was in a great mental state for this workout, I just came off a high of Ace-ing my Math test. I took an energy pill and had an apple, so my energy was through the roof.
** The Sumo SLDL's were great. I really loved these, but they are tricky as the form needs to be perfect to avoid any injuries.
** The Sumo SLDL's and the high energy came back to bite me during Squats. When I went for the 225x20 set, my legs were absolutely shaking under the bar once I got into the teens. So I had to re-rack again and finish the set. My legs were absolutely tight after I did my Quad stretch.
L-O-V-I-N-G this routine!!!
Nice squatting. Question, why do you do the SLDL before squatting? I always do them after squatting, that way my back is fresh for squatting and my legs aren't an issue with the deads. Just curious. I love any routine with high rep squats
Interesting, you work at Urban Active in Cincinnati and attend the University down there - there are a couple of Urban Active locations here in town (Toledo).
Workouts are ace, keeping yourself on the mark.
Last edited by Coke; 11-07-2009 at 09:41 AM.
On this routine it stated to do your Quad dominant exercise last in the workout, so that's why I'm trying it this way. On the other hand it allows me to hit my hamstrings hard, which I do need. I don't go all out on the Squats like I do with the other sets; it's just one set 4-8 reps, then dropping down for a set of 20.
There are a few Urban Active's spread around the midwest; it's large in Cincy and Northern Kentucky, but it looks to be going out of business soon, that would be my guess.
Monday November 9th
Behind Neck Press (Smith)
Incline DB Press
** I have to make sure I do any Smith Machine workouts anywhere but at campus, their machine has a bad drag to it, that's why that first workout there sucked.
** I was happy with my Presses. I'll definitely be happy to be doing 85's on the Incline, and possibly 185 on the Behind the Neck's.
** I definitely upped my weight on the Pulldowns. I rarely do Pulldowns, but that's probably the reasoning for my Lat width shrinking.
** I always love T-Bar Rows, and I'll always do them. It's nice not trying to diet, thus being able to handle some heavier weights.