DAY 1 | 11-13-2002
- GENERAL COMMENTS
Feel okay today I think, I dont know. Thinking a lot about my life and what I want to do with it and everything like that. Trying hard to just simply stay HAPPY. Not getting stressed out, not doing anything that I dont want to do, etc. I am the only one thats in control of my life---no one else. I need to just get my life in order and keep it that way. Thats the bottom line. Especially with school. I feel like once school slips, I start to let other things in my life slip. Which isnt a good idea at all. I work today from 2-7 which isnt going to be bad at all, because I enjoy work.
Not sore today at all. If anything, I feel good. Body feels good. Not going to worry much about feeling fat because thats just depressing. Just going to focus on building my body. Not building my body and worrying about minor fat-gain. I am not going to be a blimp of course but I am not on 'roids so I cant expect 100% fat-free muscle gain.
Preworkout: orange juice, multi-vitamin/mineral, 1g vitamin C, 400 IU vitamin E, 5cc Liquid Clenbutrx
During Workout: 20 oz. Gatorade + 5g creatine + 5g glutamine + 1/2 tsp. salt
Postworkout: 1/2 serving Cell-Tech, 500 mg. ALA, 1 serving whey protein
Meal 4: energy bar, lemonade sprizter, 1g vitamin C, 400 IU vitamin E
Meal 5: cheese + crackers
Meal 6: soy protein bar, multi-vitamin/mineral, 1g vitamin C, 400 IU vitamin E, 2 Xenadrine RFA-1
Meal 7: coconut macaroon, lemonade spritzer
Meal 8: 2 choclate-chip waffles, 2% milk + ovaltine
Meal 9: macaroni & cheese, lemonade
Meal 10: 1 McDonald's fruit & yogurt parfait, 1 McDonald's apple pie
Estimated Calories: ~3500
- TRAINING---BACK, TRAPS, BICEPS
Wide-grip Overhand Behind-neck Chins:
BWx9!+2 (negatives), BWx5.5
Some damn hard sets of BTN chins today. GOOD sets though, I was really impressed with my strength on the first set to be honest. Managed to chin 9 reps BTN which is a new PB for me. Then afterwards I did the positive portion of two reps and did a nice slow negative. Really feeling the movement in my lats. Contracted my lats extremely hard. Right under my armpits. Dropped down to my BW for 5.5 reps. Lats were shot. Really contracted my lats hard with the both of these sets. I was happy. Going to obviously keep my BW for next week, see what happens.
Bentover Overhand Barbell Rows:
Some damn good sets of bentover BB rows. I can honestly admit to never doing these before. I used to do tons of Yates style rows with an underhand grip on a cambered-bar. But when it comes to overhand BB rows to the waist, I have never done them. Really like them. Contracted my lats hard. Started off with 225x6. Good set here, obviously a PB since I have never done them before. Going to most likely shoot for 230x6 next back day. See how I handle that. I hope to get up near 300 lbs. maybe in the next 3-4 months. I dont know, well see what happens. Dropped down to 205x8 which was a good set also. Contracted my lats hard here. Damn good set. Probably going to shoot for 210 next back day.
Seated V-bar Cable Rows:
Two damn hard sets of v-bar cable rows today. Crushed my midback and lats. I have always liked these things, ever since I can remember. Still really enjoy them. Arch my back and just pull the v-bar straight to my lower-abdomen. Good sets. Started off with 230x5.5 which was a new PB for me. Lots o' new PBs today. Hard sets. Dropped down to 200x7.5, which was also good. At this point my lats were just destroyed. Damn good pump in my lats though.
Crossbench Dumbbell Pullovers:
Wow, another PB! I dont even know why I tried for a 75 lbs. DB on these. Well last time I did them I used a 60x12 and that wasnt too bad so I just jumped up a bit. I hope to get up to a 100 lbs. DB for these in the future. Feel them a lot in my serratus, lats, and sternum. Great exercise though. Hit my lats hard and a really good finishing movement I think. I was impressed. Going to shoot for an 80 lbs. DB next week.
Good sets of shrugs today I think, I dont know. Nothing thrilling here. Hit my traps hard with some good contractions in that area. Traps seemed to already be hit hard from the rows and all that but this was basically just a way to make sure they were fried. Good sets here. Nice stretch in my traps at the bottom of each rep which was good.
Seated Bentover Dumbbell Laterals:
Good sets of bentover laterals today. Basically did these for my rear delts and my mid-trap area. Seemed to hit both well. Going to stick with 25s for both sets. 30s were a little bit too heavy unfortunately. Good sets though. I cant decide if these are worth it to do or not. Because I know that my rear delts and middle-traps get hit with bentover rows, etc.
Incline Alternating Dumbbell Curls:
Good hard sets of incline curls today for my biceps. Really destroyed my arms completely. Not that this means anything, but this is just about the only exercise that produces noticeable DOMS in my biceps. I dont know why but BB curls dont make my arms sore at all. Anyways I really like these, theyre probably the exercise that I find best for my biceps. Going to hang onto this one! Got 8 and 7 reps with each set. Good sets. Biceps were beat.
One-arm Dumbbell Zottman Preacher Curls:
Wow, awesome exercise!! I have never done these before and who the hell knows why I decided to give them a shot. Just something to hit my brachialis more or less and decided to go with them. I read about them years ago and thought eh' what the hell! Those of you who are confused about this exercise its simply a one-arm DB preacher curl, with the negative portion of each rep with your hand facing the floor. So you curl the DB up palms to the ceiling, then twist your wrist at the top, and lower the DB with your palms facing the floor. Good exercise if you ask me. Got 8 reps with each arm. Nice SLOW set which was damn hard on my arms.
Standing Rope Hammer Cable Curls:
LOL! I got some stares from this exercise. I didnt expect to be able to go this heavy, damn. I have done rope curls around 2-3 years ago and I always liked them, so I gave them a shot today. Started off with 100 lbs. and it felt pretty light so I went heavier. Jumped to 150 lbs. and the stack is only 200 lbs. Everyone that was in the gym thought it was some kinda freak show. LOL. Form was honestly flawless though. Elbows tight against my sides, nice full ROM, etc. Slow set too. Brachialis and brachioradialis and forearms were so godd*mn pumped afterwards it was insane. Great exercise here.
- TRAINING LENGTH
207 lbs. (home)---215 lbs. (gym)
Workout this morning was good I think. I dont know. 35 minutes long which wasnt too bad. Gym was a bit packed. Slept well last night. Got 9 hours of sleep which I needed!! I was happy about this, damn. Really happy about this. Weight this morning at home was 207 and at the gym it was 215 lbs. Good weight. Still hoping to add some size and development to my physique.