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Thread: Xtian's Journal - Time to move stuff

  1. #51
    1 gimpy leg xtian's Avatar
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    Quote Originally Posted by Daniel Clough View Post
    Hey xitan,

    Great job in keeping the journal updated and some good lifts!

    How is the diet going? What numbers are you aiming to hit and also what are your goals with your weight? Are you moving in the right direction?
    I need to be more consistent on hitting my numbers (330/110/305). I need to do a better job limiting my fat and carb intake.

    Todays numbers : 317/157/329

    Goal: 225lbs

    I'm sitting at 216lbs, I gained 3lbs in the past 2 weeks.
    5'10" 196lbs as of 6/10/11
    Best lifts B 365/ S 425/ DL 545/ OHP 200
    Goals: B 385+ S 450+ DL 600+ OHP 225+
    Progression Pics->http://www.wannabebig.com/forums/sho...d.php?t=122375
    Journal with vids/pics http://www.wannabebig.com/forums/sho...07#post2364507

  2. #52
    1 gimpy leg xtian's Avatar
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    Session A

    Incline BB benchpress 245x6x2x2x2
    Standing BB MP 155x6x2x2x2
    Pull ups bw + 45x6x2x2x2
    seated cable rows 240x6x2x2x2
    close grip bench press 245x6x2x2x2
    Last edited by xtian; 03-09-2010 at 08:25 PM.
    5'10" 196lbs as of 6/10/11
    Best lifts B 365/ S 425/ DL 545/ OHP 200
    Goals: B 385+ S 450+ DL 600+ OHP 225+
    Progression Pics->http://www.wannabebig.com/forums/sho...d.php?t=122375
    Journal with vids/pics http://www.wannabebig.com/forums/sho...07#post2364507

  3. #53
    1 gimpy leg xtian's Avatar
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    cals: 3,235 fat: 98 carbs: 299 prot: 317
    5'10" 196lbs as of 6/10/11
    Best lifts B 365/ S 425/ DL 545/ OHP 200
    Goals: B 385+ S 450+ DL 600+ OHP 225+
    Progression Pics->http://www.wannabebig.com/forums/sho...d.php?t=122375
    Journal with vids/pics http://www.wannabebig.com/forums/sho...07#post2364507

  4. #54
    1 gimpy leg xtian's Avatar
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    back squats 315x6x2x2x2
    rack pulls 385x6x2x2x2
    bb curls 115x6x2x2x2
    calf raises 320x6x2x2x2
    cable crunch 110x6x2x2x2

    cal: 3,470 fat: 102 carb: 337 prot: 337
    5'10" 196lbs as of 6/10/11
    Best lifts B 365/ S 425/ DL 545/ OHP 200
    Goals: B 385+ S 450+ DL 600+ OHP 225+
    Progression Pics->http://www.wannabebig.com/forums/sho...d.php?t=122375
    Journal with vids/pics http://www.wannabebig.com/forums/sho...07#post2364507

  5. #55
    1 gimpy leg xtian's Avatar
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    cals: 3347 fat: 150 carb: 224 prot: 307


    I've been taking Nitrrean and results the past 2 days.
    5'10" 196lbs as of 6/10/11
    Best lifts B 365/ S 425/ DL 545/ OHP 200
    Goals: B 385+ S 450+ DL 600+ OHP 225+
    Progression Pics->http://www.wannabebig.com/forums/sho...d.php?t=122375
    Journal with vids/pics http://www.wannabebig.com/forums/sho...07#post2364507

  6. #56
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    Based on your weight gain then you're on target for 225lbs maybe a bit more and you're training looks to be good. How's your elbow holding up?

  7. #57
    1 gimpy leg xtian's Avatar
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    Quote Originally Posted by Daniel Roberts View Post
    Based on your weight gain then you're on target for 225lbs maybe a bit more and you're training looks to be good. How's your elbow holding up?
    Right elbow is at 85%. I'm now having some joint pain in my left elbow.

    2 scoops oats and whey + 1.5cups 2% milk
    3 scoops jack3d

    Session A
    BB benchpress 295x6 305x6 295x2(failed horribly) 275x2x2
    Pendlay BB rows 225x6x2x2x2(pr)
    Hammer str shoulder press 3pps+20x6x2x2x2
    DB overhead extensions 110x6x2x2x2
    Hammer str high rows 4ppsx6x2x2x2(pr)

    2scoops nitrean
    1 serving results
    1 banana

    I'm feeling beat up.

    It sure seems like I'm making good progress on my back movements. However, I'm not sure how I feel on my other lifts.
    5'10" 196lbs as of 6/10/11
    Best lifts B 365/ S 425/ DL 545/ OHP 200
    Goals: B 385+ S 450+ DL 600+ OHP 225+
    Progression Pics->http://www.wannabebig.com/forums/sho...d.php?t=122375
    Journal with vids/pics http://www.wannabebig.com/forums/sho...07#post2364507

  8. #58
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    I know how you feel. I'm guessing some of the other lifts are suffering because of your elbow/elbows.

    My suggestion and something I do, is to stop pushing for a PR on the particular movements that are hurting/not progressing, and use a weight that allows those particular lifts to be done comfortably - not easy, something like a previous PR. On the other lifts push as normal.
    Try this for a couple sessions and see how that feels.

  9. #59
    Soon to be lean... Joe Black's Avatar
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    Niggles like that are so frustrating huh?

    Daniel's suggestions are a good approach to working around such niggles and if it keeps up, Tom might be able to help you adjust the routine a little to make things easier.

    Also do you take fish oil? It's typically good for reducing stiffness/joint pain.
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  10. #60
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    Yup, just to be clear I'm assuming your elbows are reasonable not 'injured'. My suggestions above are about managing fatigue in your slowly progressing lifts NOT fixing your elbows. Tom and I gave advice about them previously, if they get worse we'll have to review your options.

  11. #61
    1 gimpy leg xtian's Avatar
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    I have been taking one capsule a day. Should I up the dosage?

    I'm really looking forward to the deload week. I have a bad habit of going balls to the wall on each exercise, even when I'm not 100%. I know I'm setting myself up for disaster. I get all down on myself if I take it easy, even though I know i would be better off( joints) doing so.
    5'10" 196lbs as of 6/10/11
    Best lifts B 365/ S 425/ DL 545/ OHP 200
    Goals: B 385+ S 450+ DL 600+ OHP 225+
    Progression Pics->http://www.wannabebig.com/forums/sho...d.php?t=122375
    Journal with vids/pics http://www.wannabebig.com/forums/sho...07#post2364507

  12. #62
    Soon to be lean... Joe Black's Avatar
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    I would probably up the dosage to 5 or 6 a day for a few days and see if you notice an improvement. Obviously take into account the calories though.
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    Hypertrophy Cluster Training - HCT-12 - If you want big gains in size and strength, huge decreases in body fat, or both - check out HCT-12.

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  13. #63
    1 gimpy leg xtian's Avatar
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    session B

    - about 10 mins of lower body dynamic stretching.

    deadlifts 405x6x2x2x2
    squats 295x6x2x2x2
    -I bought some cheap resistance bands from a local sporting goods store.
    band curls 4x25(felt therapeutic)
    seated db curl 50x6x2x2x2
    cable crunch 90x6x2x2x2
    machine calf raises 330x6x2x2x2
    Last edited by xtian; 03-14-2010 at 11:54 AM.
    5'10" 196lbs as of 6/10/11
    Best lifts B 365/ S 425/ DL 545/ OHP 200
    Goals: B 385+ S 450+ DL 600+ OHP 225+
    Progression Pics->http://www.wannabebig.com/forums/sho...d.php?t=122375
    Journal with vids/pics http://www.wannabebig.com/forums/sho...07#post2364507

  14. #64
    1 gimpy leg xtian's Avatar
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    Tuesday: Session A

    Incline bench press 245x6x2x2x2
    seated military press 175x6x2x2x2
    bent over one hand DB row 140x6x2x2x2
    wide grip pull downs 220x6x2x2x2
    overhead extensions w/ bands 4x25

    Today session B -
    squat 295x6x2x2x2
    sldl 315x6x2x2x2
    bb curl 90x6x2x2x2
    calf machine 240x6x2x2x2
    seated ab crunch 180x6x2x2x2

    I'm still not ready to try for PR's on some movements due to elbow pain. It has gotten better this past couple of days, but I'm gonna baby them for a few more.

    Ankle has been acting up and I have some pain to my left hammy. **** it...

    I haven't really tracked my diet this past 2 days due to a hectic work schedule. I have been getting in at least 3-4 protein shakes per day and my meals have mainly been high in protein, so I shouldn't be too off.

    sleep has been inconsistent this past week. I have been taking melatonin for sleep support but MEH.
    5'10" 196lbs as of 6/10/11
    Best lifts B 365/ S 425/ DL 545/ OHP 200
    Goals: B 385+ S 450+ DL 600+ OHP 225+
    Progression Pics->http://www.wannabebig.com/forums/sho...d.php?t=122375
    Journal with vids/pics http://www.wannabebig.com/forums/sho...07#post2364507

  15. #65
    1 gimpy leg xtian's Avatar
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    session a
    bench press 285x6x2x2x2
    pendley rows 225x6x2x2x2
    pull ups bw + 45x6x2x2x2
    seated db press 90x6x2x2x2
    one arm over head ext w/ bands 4x25
    one arm pressdown 80x6x2x2x2
    5'10" 196lbs as of 6/10/11
    Best lifts B 365/ S 425/ DL 545/ OHP 200
    Goals: B 385+ S 450+ DL 600+ OHP 225+
    Progression Pics->http://www.wannabebig.com/forums/sho...d.php?t=122375
    Journal with vids/pics http://www.wannabebig.com/forums/sho...07#post2364507

  16. #66
    1 gimpy leg xtian's Avatar
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    Started of with deads today as I wanted to really focus on them.
    deads 435x6x2x2x2(pr)
    squats 275x6x2x2x2 - ran out of gas
    calf press on leg press machine 4ppsx6x2x2x2
    "rectus abdominis" machine 150x6x2x2x2
    seated preacher curl w/ ez bar 1ppsx6x2x2x2
    5'10" 196lbs as of 6/10/11
    Best lifts B 365/ S 425/ DL 545/ OHP 200
    Goals: B 385+ S 450+ DL 600+ OHP 225+
    Progression Pics->http://www.wannabebig.com/forums/sho...d.php?t=122375
    Journal with vids/pics http://www.wannabebig.com/forums/sho...07#post2364507

  17. #67
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    Quote Originally Posted by xtian View Post
    Started of with deads today as I wanted to really focus on them.
    deads 435x6x2x2x2(pr)
    squats 275x6x2x2x2 - ran out of gas
    calf press on leg press machine 4ppsx6x2x2x2
    "rectus abdominis" machine 150x6x2x2x2
    seated preacher curl w/ ez bar 1ppsx6x2x2x2
    Nice deadlift - have you tried for a 2RM? Be interesting to see where it's at after the 12 weeks in comparison to the 445lbs in your signature.

  18. #68
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    Quote Originally Posted by Daniel Roberts View Post
    Nice deadlift - have you tried for a 2RM? Be interesting to see where it's at after the 12 weeks in comparison to the 445lbs in your signature.
    I have not. I'll aim for a 2rm after the deload week.

    Seems like my elbows have responded well to all the advice that was given to me (bands, fish oil dosage, deload on tri heavy movements etc etc...) I did some aggressive tri movements, but held back on the weight. I had low energy levels today, so I guess it was a blessing in disguise that I didn't over do it.

    session A:

    bb bench press 285x5x2x2x2
    seated db shoulder press 90x6x2x2x2
    pull ups bw + 45x6x2x2x2
    dips bw + 105x8x3x2x2
    one hand bent over db row 120x6x2x2x2
    5'10" 196lbs as of 6/10/11
    Best lifts B 365/ S 425/ DL 545/ OHP 200
    Goals: B 385+ S 450+ DL 600+ OHP 225+
    Progression Pics->http://www.wannabebig.com/forums/sho...d.php?t=122375
    Journal with vids/pics http://www.wannabebig.com/forums/sho...07#post2364507

  19. #69
    Soon to be lean... Joe Black's Avatar
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    When is your deload week?

    Make sure you take that week and really take it properly to rest - it will help with the energy levels and injuries/niggles and you'll be stronger for it in the coming weeks for sure.
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  20. #70
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    Glad to hear that your elbow is feeling better.

    Looks like your strength has increased across the board, is your sleep schedule back on track now?
    Last edited by Tom Mutaffis; 03-29-2010 at 11:40 AM.
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  21. #71
    1 gimpy leg xtian's Avatar
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    last 2 workouts before the deload week looked like this;

    Friday 3/26

    benchpress 295x6x2x2x2
    seated military press 185x6x2x2x2
    wide grip pull down 220x6x2x2x2
    one hand bent over db row 140x6x2x2x2

    cal 3,470 fat 102.2 carb 337.4 pro 337.4

    sat 3/27

    back squat 315x6x2x2x2
    deadlift 365x6x2x2x2
    calf press 5ppsx6x2x2x2
    bb curl 100x6x2x2x2
    weighted leg raise machine 150x6x2x2x2

    cal 3,587
    fat 157.1
    carb 329.0
    pro 295.6

    today - deload day

    bb benchpress 205lb 2x15
    bb pendley row (hands facing forward)135lb 2x15
    wide grip pull down 140lb 2x15
    seated military press 115lb 2x15
    dips bw 2x15

    cal 2,549
    fat 51.2
    carb 281.6
    pro 275.4

    way short today.

    I just joined a bball league, games don't start till may. I'm planning on starting some cardio to get in bball shape. I'm thinking to drop in weight a little, may suite my current life style as its been a real struggle hitting my marcos.
    5'10" 196lbs as of 6/10/11
    Best lifts B 365/ S 425/ DL 545/ OHP 200
    Goals: B 385+ S 450+ DL 600+ OHP 225+
    Progression Pics->http://www.wannabebig.com/forums/sho...d.php?t=122375
    Journal with vids/pics http://www.wannabebig.com/forums/sho...07#post2364507

  22. #72
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    So 225lbs might not be the goal anymore?! Your goals are very personal so do what makes you happy. Bare in mind that throwing in cardio and bball when you finally start playing will immediately take weight off you even at your current intake; just be careful not to drop the calories and increase activity at the same time - but then again it depends on just how much weight you want to lose.
    If I recall from your photos you're muscular and fairly lean; weight loss won't take long before it'll be predominantly muscle mass loss for you, if not managed appropriately.
    Let us know what direction you want to take. Personally I still want to see you beat the PR's in your signature before you make any radical course changes!

  23. #73
    1 gimpy leg xtian's Avatar
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    Quote Originally Posted by Daniel Roberts View Post
    So 225lbs might not be the goal anymore?! Your goals are very personal so do what makes you happy. Bare in mind that throwing in cardio and bball when you finally start playing will immediately take weight off you even at your current intake; just be careful not to drop the calories and increase activity at the same time - but then again it depends on just how much weight you want to lose.
    If I recall from your photos you're muscular and fairly lean; weight loss won't take long before it'll be predominantly muscle mass loss for you, if not managed appropriately.
    Let us know what direction you want to take. Personally I still want to see you beat the PR's in your signature before you make any radical course changes!
    You're right. I shouldn't stray away from my goal. I'll see how the next few weeks go for me. My regimen for getting into Bball shape is by playing pickup games 1-2 times a week(I know, not much lol). It's just rec league with a bunch of close friends, so it's difinitely nothing serious.

    Back squats 205 2x15
    deadlift 225 2x15
    bb curl 70 2x15
    calf raise 140 2x15
    cable crunch 70 2x15
    5'10" 196lbs as of 6/10/11
    Best lifts B 365/ S 425/ DL 545/ OHP 200
    Goals: B 385+ S 450+ DL 600+ OHP 225+
    Progression Pics->http://www.wannabebig.com/forums/sho...d.php?t=122375
    Journal with vids/pics http://www.wannabebig.com/forums/sho...07#post2364507

  24. #74
    1 gimpy leg xtian's Avatar
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    benchpress 205x15 215x15
    pulldowns 160 2x15
    standing mp 75 2x15 (burned like hell)
    one hand db row 70 2x15
    dips 2x15
    5'10" 196lbs as of 6/10/11
    Best lifts B 365/ S 425/ DL 545/ OHP 200
    Goals: B 385+ S 450+ DL 600+ OHP 225+
    Progression Pics->http://www.wannabebig.com/forums/sho...d.php?t=122375
    Journal with vids/pics http://www.wannabebig.com/forums/sho...07#post2364507

  25. #75
    1 gimpy leg xtian's Avatar
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    cals 3,640 fats 161.8 carb 282.5 pro 299.8
    5'10" 196lbs as of 6/10/11
    Best lifts B 365/ S 425/ DL 545/ OHP 200
    Goals: B 385+ S 450+ DL 600+ OHP 225+
    Progression Pics->http://www.wannabebig.com/forums/sho...d.php?t=122375
    Journal with vids/pics http://www.wannabebig.com/forums/sho...07#post2364507

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