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Thread: The Making of Moses

  1. #1
    teh Chuy. Frozenmoses's Avatar
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    The Making of Moses

    Ok, what the hell, I'll keep my crap written down.

    I'll start off with a little biography of myself. My name is Wade. I'm 6'0, 155 - 160 lbs depending on how much water I'm retaining (this creatine is messing with my head!). I haven't had my bf% checked, but I'll get around to that sooner or later. As far as me, non-workout-style, I'm basically a hobbyist musician, I play bass, and am in a punk band and a rock/jam band.

    As for my health history, I've not led a healthy life thus far. About a year and a half ago, I was up to 220 pounds. I was a hefty boy, and not the good hefty. I was obviously displeased with my looks, and became anorexic. I got down to 135 pounds, and I still looked unhealthy (for obvious reasons). This made my figure very disproportianate. I retained a small gut, probably about 3-5 pounds of fat, and a little around the glutes, but became a stick everywhere else. So there I was, stuck with this odd-looking hourglass figure. This is when I decided to get into shape.

    At the beginning of this summer (May '02), I joined a gym. I wanted to lose my gut and beef up a little bit. I started going to the gym every day, doing 40 mins of intense cardio, 30 mins of full body weight training, and 20 mins of ab work. To top it off, I was still eating like a bird (old habits are hard to break).

    After 2 months of no results, I realized I was definitely doing something wrong. Luckily, I stumbled across this website, and hopefully, I'm now on the right track. Let's get started.

    My Daily Diet

    Meal 1:

    3 whole eggs, 2 servings of eggwhites, picante sauce, a glass of orange juice, and an essential fatty acid supplement

    Meal 2:

    Protein Shake (3 scoops of whey, 60 g protein total) blended with half a banana and skim milk and 2 cans of tuna with mustard, 4 slices of whole wheat toast

    Meal 3:

    1.5 servings of chicken breast with picante sauce

    Meal 4 (Post Workout):

    Protein Shake (2 scoops of whey, 40 g protein total) blended with half a banana and skim milk. Also creatine drink (10 g creatine total) mixed with grape juice

    Meal 5:

    2 slices of whole wheat bread with 2 servings of all-natural peanut butter and 2 servings of grape jelly

    Meal 6:

    1.5 servings of chicken breast with picante sauce (picante owns)

    Caloric Value: 3230 calories/day
    Fat: 73 g
    Carbs: 297 g
    Protein: 320 g

    This comes out to a 11/43/46 split between my macronutrients. I'm trying to keep my protein intake high, and I simply do not enjoy most fattening foods, so hopefully my supps will keep me covered on that end.


    Supplements

    Taking Bioplex whey protein formula, Creatine Express, and Essential Fatty Acid supps.


    Training

    As far as my workout goes, I'm following WBB #1 with a few slight modifications.

    Monday: Chest and Back

    Flat Barbell BP: 2x8
    Low Incline DB Press: 2x8
    Dips: 2x8
    Deadlifts: 2x8
    BB Rows: 2x8
    Shrugs 1x10


    Tuesday: Rest


    Wednesday: Legs and Abs

    Squats: 2x8
    BB Step-Ups: 2x8
    Leg Curls: 2x8
    SLDL: 2x8
    Standing Calve Raises: 4x10
    Weighted Incline Crunches: 4x10


    Thursday: Rest


    Friday: Shoulders, Triceps, and Biceps

    Standing Military Press: 2x8
    Seated DB Press: 2x8
    Standing Lateral Raise: 2x8
    Narrow Grip BP: 2x8
    BB Curls: 2x8
    Lying Tricep Extensions: 2x8
    DB Curls: 2x8


    I refuse to post any before pics, mostly because I don't have access to a camera right now (I'm too lazy to go get a disposal and then get it developed) but I will post pics after 10 weeks training with this method. Go time.

  2. #2
    is no more. Orange357's Avatar
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    So, what i want to know is if your using Instant moses, or ol-fashoned moses?
    ...watch me reap of what I sow....

    and BOOM goes the dynomite!

  3. #3
    teh Chuy. Frozenmoses's Avatar
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    Friday, 8/2/02

    Shoulder, Tricep, and Bicep Day

    Standing Military Press @ 75 lbs : 5 (failure), 4 (failure)
    Standing DB Press @ 40 lbs each: 6 (failure), 6 (failure)
    Standing Lateral Raise @ 20 lbs: 8, 8
    Narrow Grip BP @ 75 lbs: 8, 6 (failure)
    Barbell Curls @ 65 lbs: 8, 8
    Lying Tricep Extensions @ 15 lbs each: 8,8
    DB Curls @ 30 lbs each: 8, 8

  4. #4
    teh Chuy. Frozenmoses's Avatar
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    Ol-fashioned moses all the way

  5. #5
    is no more. Orange357's Avatar
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    good..thats the best kind.
    ...watch me reap of what I sow....

    and BOOM goes the dynomite!

  6. #6
    teh Chuy. Frozenmoses's Avatar
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    Monday, 8/5/02

    Chest and Back Day

    I didn't have time to do Deadlifts today, so for some oddass reason, I chose to do BB shrugs instead. Trust me, I'm just as confused as you are.

    Flat Barbell BP @ 85 lbs: 8 @ 90 lbs: 8
    Low Incline DB Press @ 32.5 lbs each: 8, 6 (failure)
    Dips: 6 (failure), 6 (failure)
    Cable Pulldowns @ 130 lbs: 6 (failure), 5 (failure)
    BB shrugs @ 95 lbs: 10, 10
    Barbell Rows @ 70 lbs: 8, 8
    DB Shrugs @ 45 lbs each: 10

  7. #7
    teh Chuy. Frozenmoses's Avatar
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    Wednesday, 8/7/02

    Legs and Abs Day (Oh god)

    This was my first day doing hack squats, and they suck! I'm replacing them with BB Step-ups next week.

    Squats @ 135 lbs: 8, 8
    Hack Squats @ 115 lbs: 8, 8
    Leg Curls @ 100 lbs: 8, 8
    SLDL @ 135 lbs: 8, 8
    Standing Calve Raises @ 185 lbs: 10, 10, 10, 10
    Weighted Incline Crunches w/45 lbs: 10, 10, 10, 10

    I could barely walk out of the gym after this. My legs are twigs.

  8. #8
    is no more. Orange357's Avatar
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    thats alot o ab work....just waight til you cant get up from bed
    ...watch me reap of what I sow....

    and BOOM goes the dynomite!

  9. #9
    teh Chuy. Frozenmoses's Avatar
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    Friday, 8/9/02

    Shoulder, Tricep, and Bicep Day

    Standing Military Press @ 75 lbs: 8, 6 (failure)
    Seated DB Press @ 30 lbs: 8, 5 (failure)
    Standing Lateral Raises @ 22.5 lbs: 8, 8
    Narrow Grip BP @ 80 lbs: 8, 8
    BB Curls @ 65 lbs: 8, 9.5 (failure)
    Lying Tricep Extensions @ 45 lbs: 8, 8
    DB Curls @ 32.5 lbs: 8, 8

    This arm day felt a lot more intense than my previous. I'm still sore from leg day which sucks, but hopefully that means its working. I've been using an EZ Curl bar for my BB curls, but I wanted to try for 70 today using a straight bar. It proved to be too much, I could only get a little over 2 reps with it, so I went to failure on my second set with the 65. I'm pleased to see progress in some areas of my arms, especially the BP. By the way, doing military press immediately followed by DB press is hell on the shoulders.

  10. #10
    teh Chuy. Frozenmoses's Avatar
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    8/11/02

    Off day (woohoo!)

    I leave for a 5 day cruise to Cancun and Cozumel tomorrow. I'm a little concerned that I won't be able to stick to my diet 100% (I know everyone is supposed to enjoy a little off time, but I'm not even finished with week 2 of my program), but there is a gym onboard, so I'll at least be able to stay with my training. That's life, I suppose. Hopefully when I get back I'll have some pleasant results, a tan, and the virginity of a young latin woman. Peace.

  11. #11
    teh Chuy. Frozenmoses's Avatar
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    Ok, haven't updated in a long while, but I've kept my journal in my notebook. I've got some free time now, so I'll refresh where I left off...

  12. #12
    teh Chuy. Frozenmoses's Avatar
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    The gym onboard the cruise totally blew ass, so I just decided to live it up for the week. I had a good time, drank a great deal of Corona, and met a babe. Good times. Back to training.

  13. #13
    teh Chuy. Frozenmoses's Avatar
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    8/21/02

    Squats @ 145 lbs: 8, 8
    Standing Calve Raises @ 205 lbs: 10, 10, 10, 10
    Leg Curls @ 110 lbs: 8, 8
    SLDL @ 145 lbs: 8, 8
    Weighted Crunches w/45 lbs: 20, 20
    Leg Press @ 90 lbs: 8, 8

  14. #14
    teh Chuy. Frozenmoses's Avatar
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    8/23/02

    Military Press @ 75 lbs: 4, 5 (wtf, I must have messed something up)
    Standing Lat Raises @ 25 lbs: 8, 8
    BB Curls @ 65 lbs: 5, 6.5
    Narrow Grip BP @ 85 lbs: 8, 6
    Lying Tricep Extensions @ 45 lbs: 8, 8
    DB Curls @ 35 lbs: 8, 8
    Seated DB Press @ 35 lbs: 4, @ 32.5 lbs: 6, 4

  15. #15
    teh Chuy. Frozenmoses's Avatar
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    8/26/02

    Flat BB BP @ 105 lbs: 8, @ 100 lbs: 7.5
    Low Incline DB Press @ 35 lbs: 7.5, 5
    Dips @ 81% bw: 8, 5
    Machine Pulldowns @ 130 lbs: 8, 8
    BB shrugs @ 135 lbs: 10, 10
    BB rows @ 80 lbs: 8, 8
    DB Shrugs @ 70 lbs: 10, 10

  16. #16
    teh Chuy. Frozenmoses's Avatar
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    8/28/02

    Squats @ 155 lbs: 8, 8
    Standing Calve Raises @ 225 lbs: 10, 10, 10, 10
    Leg Curls @ 115 lbs: 8, 8
    SLDL @ 155 lbs: 8, 8
    Weighted Crunches w/45 lbs: 10, 10
    Cable Crunches @ 100 lbs: 10, 10
    Leg Press @ 100 lbs: 8, 8

  17. #17
    teh Chuy. Frozenmoses's Avatar
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    8/30/02

    I took a serious look at my form today and realized that I am relying way too much on momentum in many of my exercises (more specifically, arm curls). I've decided to stop being a dumbass and to start using proper form, so hopefully I will see even faster growth.

    Military Press @ 85 lbs: 8, 5
    Standing Lat Raise 27.5 lbs: 8, 8
    BB Curls @ 70 lbs: 8, @ 65: 7.5
    Narrow Grip BP @ 90 lbs: 8, 8
    Lying Tri Extensions @ 50 lbs: 8, @ 45 lbs: 8
    DB Curls @ 20 lbs: 8, 8
    Seated DB Press @ 32.5 lbs: 8, 6.5

  18. #18
    teh Chuy. Frozenmoses's Avatar
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    9/2/02

    Couldn't make it to the gym because of labor day

    9/3/02

    Flat BB BP @ 110 lbs: 5, @ 105 lbs: 5
    Low Incline DB Press @ 35 lbs: 7, @ 32.5 lbs: 6
    Dips @ 81% bw: 9.5, @ 75% bw: 6.5
    Machine Pulldowns @ 130 lbs: 10, 10
    BB Shrugs @ 145 lbs: 10, 10
    BB Rows @ 80 lbsL 8, 8
    DB Bench Rows @ 40 lbs: 8, 8

  19. #19
    teh Chuy. Frozenmoses's Avatar
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    9/4/02

    Squats @ 165 lbs: 8, 8
    Standing Calve Raises @ 235 lbs: 10, 10, 10, 10
    Leg Curls @ 120 lbs: 8, 8
    Weighted Crunches w/50 lbs: 10, 10
    Hanging Leg Raises: 12, 12
    Leg Press @ 110 lbs: 8, 8

  20. #20
    teh Chuy. Frozenmoses's Avatar
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    9/6/02

    Military Press @ 85 lbs: 7, 4 (gonna go back down to 75 lbs next week and push for 10, 10. If I make that, moving back up to 85)
    Standing Lat Raises @ 27.5 lbs: 10, 10
    BB Curls @ 55 lbs: 10, 8
    Narrow Grip BP @ 90 lbs: 8, 6
    Lying Tri Extensions @ 45 lbs: 9, 9.5
    DB Curls @ 22.5 lbs: 10, 8
    DB Press @ 32.5 lbs: 9, 5

    Weighed in at 170 even today. That's up from 135 lbs 4 months ago. Twig shape is out, starting to become a little more keg-like. That's okay though, I will start my cut within the next 4 or 5 weeks, and will try for the infamous V!

  21. #21
    teh Chuy. Frozenmoses's Avatar
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    9/9/02

    Flat BB BP @ 105 lbs: 6, @ 95 lbs: 8, 8
    Low Incline DB Press @ 32.5 lbs: 8, 7.5
    Dips @ 75% BW: 8, 5 (I think my dip weight decreased because I haven't been leaning forward to target my chest)
    Machine Pulldowns @ 140 lbs: 6, 6
    BB Shrugs @ 155 lbs: 10, 10
    BB Rows @ 80 lbs: 8, 8
    DB Bench Rows @ 45 lbs: 8, 8

  22. #22
    teh Chuy. Frozenmoses's Avatar
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    9/11/02

    Squats @ 175 lbs: 6, @ 205 lbs: 8
    Standing Calve Raises @ 255 lbs: 10, 10, 10, 10
    Leg Curls @ 130 lbs: 8, 8
    SLDL @ 135 lbs: 8, @ 185 lbs: 5, 3 (My legs felt like they could've done more, but my grip just couldn't take the weight)
    Weighted Crunches w/50 lbs: 10, 10
    Cable Ab Bends @ 110 lbs: 10, 10

    I'm kind of pissed off after this workout. I've just recently started doing hanging leg raises, and I really enjoy them. Well today, there were 2 jackass Abercrombie boys doing hundreds of sets of pullups at my leg raise station thinking they were hot ****, so I didn't get a chance to do my leg raises since I was in a hurry. Guys like that make me laugh and make my skin boil at the same time. They go there every day and overtrain which I find hilarious, but they screw with my routine which is tuttut

    Anyway, I have less than a month until I begin my cutting phase, and I'm really psyched about it. I'm looking forward to late nights with females bouncing quarters off my abs. I'm still debating on which route I should take, though. CKD seems pretty cool to me, and I've heard good things about it, but I'm still open to suggestions. If anyone is actually reading this and has had success with CKD or thinks it's satan, please feel free to add your input.

  23. #23
    el imposible ectx's Avatar
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    Originally posted by Frozenmoses

    SLDL @ 135 lbs: 8, @ 185 lbs: 5, 3 (My legs felt like they could've done more, but my grip just couldn't take the weight)
    What kind of grip are are you using? I had the same problem and switched to a mixed grip (1 hand over, 1 hand under) and everything's gotten better again. Hope that helps. Good luck on the diet.
    ecDoesIt

    "You're such a girl carbon. You're strong as hell, making wicked progress, and I post in your journal. WTF more could you want?"
    Anthony

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    - Sinclair Lewis

    My latest (and only) WBB article.

  24. #24
    Cardio bunny Alex.V's Avatar
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    CKDs are satan.

    Not really, but... I wouldn't wanna do one.

    Besides the mixed grip ectx mentioned, why not pick up some chalk?
    "Except Belial. He knows everything. This isn't a sarcastic attack, either. He really knows everything." -----Organichu
    "Alex is all knowing and perfect"-----Jane (loosely paraphrased)
    -515/745/700 bench/deadlift/squat
    Current mile time: 4:23
    Marathons: 3
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    Current supps: http://www.atlargenutrition.com/prod...covery/results

  25. #25
    Meathead Philosopher Pup's Avatar
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    TKD would be the best bet...regulate your calories, take 25-30g of carbs pre and post workout, eat keto style the rest of the time.
    May you be in heaven an hour before the devil knows you're dead.

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