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Thread: runt's quest 2003

  1. #1
    new and improved runt's Avatar
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    runt's quest 2003

    This effectively completes my defection to this grand and wonderful site. I'll just start my journal with yesterday's leg day and more will be revealed.

    3/7/03 day 48 smoke free
    legs
    ss box squats/sissy squats
    115 x 12 / 12 singles
    165 x 10 / 10 1.5s
    190 x 8 / 8 1.5s
    195 x 6 / 6 1.5s

    SLDLs
    135 x 12, 185 x 10, 190 x 6, 190 x 8
    I rested a little longer before the last set

    leg curls
    110 x 10, 125 x 6, 130 x 5

    seated calf raise
    50 x 12, 70 x 6

    I had planned on doing one more set of these but I started getting terrible cramps in my left calf so I moved on.

    rotary calf machine
    180 x 12, 200 x 9, 210 x 8

    I love leg day. One of the trainers at the gym gave me this great compliment by telling me that my squat form was perfect. That kind of thing makes me work so much harder, there's nothing like positive reinforcement.

    By the way I'm trying to become a non-smoker, pretty good so far.
    sometimes slowly

    My stats:
    Age - 43
    ht - 5' - 7"
    wt - 152 lbs
    bf% - 10.5%
    pipe dream goal 175 lbs @ 10% bf
    making the switch to power lifting

  2. #2
    new and improved runt's Avatar
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    3/8/03 day 49 smoke free

    It's been a while since I've started a new journal so here's a little background for anyone who might stop in. I'm 43, 5' 7", 162 lbs at about 16% bf. I've been seriously bbing since June of 2001. I've been bulking for about a year now. I started out at around 140, 13% bf. It's almost time to go on my first cut, I really want to get rid of the belly and love handles by June. I'll probobly start to bulk again in the fall. My ultimate goal is 170 - 175 at 10% bf or less. If anyone has any suggestions please post them, I appreciate all input.

    I'm currently working one body part a day. That will change in a couple of weeks when I add cardio to my split.

    Todays workout - chest
    flat bb bench press
    bar x 20
    115 x10, 135 x7, 145 x4

    My final set is 5 lbs more then I've ever lifted before. I've set a goal for this year to bench my own weight.

    My bench sucks!!!!

    Incline bb bnech press
    85 x 10, 105 x 7, 110 x 5
    Another 5lb increase on the last set

    db flys
    20s x 12, 35s x 10, 40s x 6

    cable cross overs
    weight are for each side
    40 x 15, 70 x 12, 80 x 8

    swiss ball push ups
    13, 14, 15

    I fell pretty good about this workout. I'll repeat it next week and the following week do db presses and do some shocking techniques.
    sometimes slowly

    My stats:
    Age - 43
    ht - 5' - 7"
    wt - 152 lbs
    bf% - 10.5%
    pipe dream goal 175 lbs @ 10% bf
    making the switch to power lifting

  3. #3
    new and improved runt's Avatar
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    3/9/03 day 50 smoke free

    I really thought I'd lived through all my smoking triggers at this point but it was a beautiful day on Sat and I did some yard work and I had forgotten how I liked to light up and walk around the grounds after I finshed what I was doing.

    back
    Pull-ups (50 in however many sets it takes)
    8, 7, 4, 8, 6, 5, 6, 5, 1 with 8 count neg.

    dead lifts
    115 x 12, 195 x 10, 205 x 8, 215 x 6
    breaking new ground here

    db scaptions
    10s x 15, 12x x 10, 15s x 8

    bent over lat raises
    15s x 15, 20s x 10, 20s x 8

    Next back day I'm going to spread my 50 pull-ups through out the workout, maybe supperset one set of pull-ups with every set of everything else until I reach 50. It will be good for stamina if nothing else.
    sometimes slowly

    My stats:
    Age - 43
    ht - 5' - 7"
    wt - 152 lbs
    bf% - 10.5%
    pipe dream goal 175 lbs @ 10% bf
    making the switch to power lifting

  4. #4
    shot a man in reno Mik's Avatar
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    Good luck with the goals Runt. Grats on the weight gain so far.

    And..........

  5. #5
    new and improved runt's Avatar
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    Thanks Mik.
    sometimes slowly

    My stats:
    Age - 43
    ht - 5' - 7"
    wt - 152 lbs
    bf% - 10.5%
    pipe dream goal 175 lbs @ 10% bf
    making the switch to power lifting

  6. #6
    is numero uno Saint Patrick's Avatar
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    Every time you feel the urge to smoke, go pound out a set of squats or drink a protein shake.
    Age:30
    Height: 5'7"
    Weight: Not Big Enough
    ______________________

    “Take things as they are. Punch when you have to punch. Kick when you have to kick.” — Bruce Lee

  7. #7
    new and improved runt's Avatar
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    St. Pat good plan, it would be so cool if I could have a squat rack in my office.

    3/10/03 day 51 smoke free

    rest day. Got home from work, walked the dogs and took a 30 min nap and loved every minute of it.

    Shoulders tomorrow.
    sometimes slowly

    My stats:
    Age - 43
    ht - 5' - 7"
    wt - 152 lbs
    bf% - 10.5%
    pipe dream goal 175 lbs @ 10% bf
    making the switch to power lifting

  8. #8
    shot a man in reno Mik's Avatar
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    Man, I looooove naps. My wife always gives me **** about it though. Pfft!

  9. #9
    new and improved runt's Avatar
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    The three most important things in bbing - lifting, eating, sleeping. Naps make you live longer, prevent cancer, and improve your sex life, it's like a miracle drug.
    sometimes slowly

    My stats:
    Age - 43
    ht - 5' - 7"
    wt - 152 lbs
    bf% - 10.5%
    pipe dream goal 175 lbs @ 10% bf
    making the switch to power lifting

  10. #10
    Gymaholic Workhorse's Avatar
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    Obligatory

    Hey man..keep it up!
    Check out my Training Journal HERE

    105kg Open IPF Classic Provincial record holder in the squat, bench, deadlift, and total.

  11. #11
    new and improved runt's Avatar
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    3/11/03 day 52 smoke free

    shoulder workout 3 of 8
    warm up - bb push press 35 x 15

    SS - bb push press drop sets/front raises

    each column is a set with no rest between subsets

    push press
    set 1 set 2 set 3 set 4 set 5
    75 x 10 - 80 x 6 - 80 x 6- 80 x 5 - 80 x 5
    65 x 7 - 65 x 5 - 65 x 4- 65 x 3- 65 x 5
    55 x 6 - 55 x 3 - 55 x 3 - 55 x 4 - 55 x 4

    db front raise
    15 x 12 - 20s x 7- 20s x 6- 20s x 7- 20s x 6

    My shoulders hurt so bad after this its hard to breath.

    db lat raise double drop sets no rest between subsets
    set 1 set 2 set 3 set 4
    20s x 8 - x8 - x8- x9
    15s x 8 - x8 - x8- x8
    12s x 8- x8 - x8- x8

    OK, my form was starting to suffer on the last set.

    Now I want to cry - but there's more.

    SS - db shrugs/db static hold

    set 1 set 2 set 3 set 4 set 5
    75s x 10, 75s x 10, 75s x 7, 70s x 10, 65s x 10
    30 count hold, 30 cnt hold, fail to hold, 10 cnt hold, 20 cnt hold

    I love this work out - the sweat, the pain ........ the results.
    Last edited by runt; 03-12-2003 at 07:52 AM.
    sometimes slowly

    My stats:
    Age - 43
    ht - 5' - 7"
    wt - 152 lbs
    bf% - 10.5%
    pipe dream goal 175 lbs @ 10% bf
    making the switch to power lifting

  12. #12
    shot a man in reno Mik's Avatar
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    Man, those are some pretty intense supersets Runt. Good work. Do you use SS's often?

  13. #13
    new and improved runt's Avatar
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    Ordinarily I incorporte SS's every 3 or 4 workouts but this is an 8 week shoulder program that's all SSs and drop sets. This is really one of those fun brutal workouts.
    sometimes slowly

    My stats:
    Age - 43
    ht - 5' - 7"
    wt - 152 lbs
    bf% - 10.5%
    pipe dream goal 175 lbs @ 10% bf
    making the switch to power lifting

  14. #14
    new and improved runt's Avatar
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    3/12/03 day 53 smoke free

    Arms

    I tried Chris Mason's arm workout, I think I like it but I underestimated my lifting ability on most of the sets. No big deal, it was my first time out I'll up everything next time and see if I can't get a little more intensity.

    warm up - preacher curls 40 x 12

    GS preacher curls/cable curls/chins

    set 1 set 2
    pc 60 x 8 60 x 8
    cc 60 x 8 80 x 8
    chins 6 3

    standing bb curl negs
    60 x 6 (5 count neg)

    All the weight can go up by 10, the chins were pathetic - I can do better. The negs are brutal - the sweat was pouring of my forehead.

    GS close grip bench/pushdowns/dips
    set 1 set 2
    cgb 95 x 8 115 x 9
    pds 50 x 8 65 x 10
    dips 18 8

    push downs dbl drop set

    65 x 9, 55 x 8, 45 x 6

    bb pull overs
    70 x 6 (over estimated on this one)

    squats
    135 x 10 (I'll skip this one next time because leg day follow arm day)

    This was such a quick workout I had time to do a little ab work

    plank - 60 sec each side

    v-crunch - 20, 20, 20

    I can't committ to the full 8 workouts on this routine because I'll be changing my split soon to incorporate cardio but I'll probably try it again down the road.
    Last edited by runt; 03-13-2003 at 07:07 AM.
    sometimes slowly

    My stats:
    Age - 43
    ht - 5' - 7"
    wt - 152 lbs
    bf% - 10.5%
    pipe dream goal 175 lbs @ 10% bf
    making the switch to power lifting

  15. #15
    shot a man in reno Mik's Avatar
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    Nice session Runt. That must have been pretty intense. Can you move your arms today?

  16. #16
    new and improved runt's Avatar
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    Mik, it should have been so much more intense but I was way too conservative with my weights. My bis are a little tender probably from the curl negs, I love those, never did them before. I can't wait to have another go at this workout.
    sometimes slowly

    My stats:
    Age - 43
    ht - 5' - 7"
    wt - 152 lbs
    bf% - 10.5%
    pipe dream goal 175 lbs @ 10% bf
    making the switch to power lifting

  17. #17
    WBB Team Captain Coke's Avatar
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    Good luck with your plans Runt. Congrats on being smoke free for a couple of months

  18. #18
    new and improved runt's Avatar
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    Hey CoCoa, thanks for the encourgement. This no smoking thing is no fun but I'm think I'm through the worst of it.

    3/13/03 day 54 smoke free

    legs

    warm-up - squats - 115 x 15

    box squats
    174 x 10, 195 x 8, 200 x 6

    10 more pounds and I'll be box squating what I was regular squating. Rep #6 @ 200 my back got a little mushy so I'll thinh I'll refrain from taking the weight up until I can hit 6 with perfect form.

    leg ext.
    120 x12, 170 x 8, 180 x 8, 185 x 5

    db lunges
    55 x 8, 50 x 8, 45 x 8
    pyramided down on these because I was doing the glute/ham machine next and wanted to save a little energy.

    Glute/ham machine
    3 set @ 20 x 15

    I really hate those but nothing hits my hams and glutes quite as brutally.

    standing calf raises on the Smith
    210 x 10, 10, 220 x 8, 9

    Leg day is my favorite, it makes me feel like a real bber unlike back day which makes me feel like an imposter.
    sometimes slowly

    My stats:
    Age - 43
    ht - 5' - 7"
    wt - 152 lbs
    bf% - 10.5%
    pipe dream goal 175 lbs @ 10% bf
    making the switch to power lifting

  19. #19
    new and improved runt's Avatar
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    3/15/03 day 56 smoke free

    chest

    flat db bench press
    30s x 15, 50s x 10, 55s x 8, 60s x6

    Incline db bench press
    30s x 10, 40s x 10, 50s x 8

    Incline db flys
    25s x 12, 30s x10, 35s x 8, 40s x 6

    Hammer Strength decline bnech machine
    110 x 10, 130 x 8, 150 x 6

    swiss ball push-ups
    17

    I hadn't done db presses in a while and I was pretty surprised at my improvements. I can take all weights up a notch next time. It's hard to tell without a spotter but I think my ROM has also improved.
    sometimes slowly

    My stats:
    Age - 43
    ht - 5' - 7"
    wt - 152 lbs
    bf% - 10.5%
    pipe dream goal 175 lbs @ 10% bf
    making the switch to power lifting

  20. #20
    new and improved runt's Avatar
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    3/16/03 day 57 smoke free

    Took my off day today to work in the garden. I spread a cubic yard of mulch and did some clean up. After shoveling all that mulch I decided against back day and would do it Monday which is my usual rest day. This is the final day of my uber bulk. Time to to clean up the diet. No more bread, no more chocolate, and try and keep all carbs the complex kind. I'll finish off this week on my current split then switch to:

    Sat: chest, shoulders, tris
    Sun: cardio, abs
    Mon: off
    Tues: back, bis, forearms
    Wed:cardio, abs
    Thur: legs
    Fri: off

    Made an appointment with my trainer for Sunday 3/24 at 1:00. I can't wait for the humiliation. It's been 6 weeks since my last session.
    sometimes slowly

    My stats:
    Age - 43
    ht - 5' - 7"
    wt - 152 lbs
    bf% - 10.5%
    pipe dream goal 175 lbs @ 10% bf
    making the switch to power lifting

  21. #21
    shot a man in reno Mik's Avatar
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    Good luck with the cut man.

  22. #22
    new and improved runt's Avatar
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    Thanks Mik.

    3/17/03 day 58 smoke free

    back

    I did a little something different with my 50 pull-ups today. I started with two sets of parallel grip to failure - 10, 8

    Then went to db rows and continued sets of pull-ups in between each set untill I reached a total of 50. At first I tried to do it superset style and it was just an exercise in frustration so I rested a couple of minutes between sets.

    db rows
    35 x 12 - pull ups - 5
    60 x 10 - pull ups - 2 (this was the SS experiment)
    70 x 8 - pull ups - 4
    70 x 8 - pull-uos - 6

    Good mornings
    100 x 12 - pull ups - 5
    115 x 10 - pull ups - 5
    135 x 8 - pull ups - 6
    155 x 8 - I had reached 52 pull ups so I was done with those

    cable rows
    120 x 12
    150 x 8
    160 x 6

    I have to say this was about the best back day ever. I felt good and strong and pretty conifident about my form. The only thin I worry about is the good mornings, I want to work on these with my trainer just to make sure I've got them down.
    sometimes slowly

    My stats:
    Age - 43
    ht - 5' - 7"
    wt - 152 lbs
    bf% - 10.5%
    pipe dream goal 175 lbs @ 10% bf
    making the switch to power lifting

  23. #23
    new and improved runt's Avatar
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    3/18/03 day 59 smoke free

    shoulders and traps 4 of 8
    db press
    warm up - 25s x 15
    30 x 12, 35 x 10, 40 x 8, 45 x 6, 40 x 7, 35 x 8, 30 x 12

    SS upright rows/bb shrugs

    rows - 80 x 8, 8, 7, 8, 7
    shrugs - 160 x 8, 165 x 8, 6, 8, 5

    lat raises
    20s x 12, 11, 10, 9, 15s x 12

    I can really start to see some dimension coming out in my shoulders.
    sometimes slowly

    My stats:
    Age - 43
    ht - 5' - 7"
    wt - 152 lbs
    bf% - 10.5%
    pipe dream goal 175 lbs @ 10% bf
    making the switch to power lifting

  24. #24
    WBB Team Captain Coke's Avatar
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    Glad to hear you are starting to see the improvements! This is just the start of it

  25. #25
    new and improved runt's Avatar
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    Thanks CoCoa.

    3/19/03 day 60 smoke free - 2 months without a cig!!!!

    arms/abs

    bi warm up stand db curls 20s x 15

    GS- db preacher curls/cable curls/chins

    set 1 set 2
    pc 30 x 8 30 x 8
    cc 90 x 8 100 x 8
    chins 4, 4

    standing bb curl negs
    60 x 6 (5 count neg)

    Took my weight up by 10, and the chins were worse.

    GS close grip bench/pushdowns/dips
    set 1 set 2
    cgb 135 x 8 135 x 6
    pds 80 x 8 80 x 4
    dips 11 7

    push downs dbl drop set

    65 x 8, 55 x 8, 45 x 8

    bb pull overs
    60x 10

    Abs-
    hanging crunch
    15, 10, 8

    side bends
    40 x 20, 45 x 20, 45 x 20

    What a whimpy workout, I got lazy and didn't push myself. Some of it was because I was still hurting form back day and shoulder day, but most of it was because I pussied out.
    sometimes slowly

    My stats:
    Age - 43
    ht - 5' - 7"
    wt - 152 lbs
    bf% - 10.5%
    pipe dream goal 175 lbs @ 10% bf
    making the switch to power lifting

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