Welcome to journal land. If you find that you're just not gaining, you may very well need to start counting calories. As the others have said, you have a great base to start adding on the pounds with.
Some of those weights you're pushing and pulling are good already. Some need work (deads) but those will come very quickly. Keep at it.
Me /pwn1ng by Xian Rookie's journal Rookie's Picture Thread
Damn right you will be! We don't mess around down here. Liquor and Steel, that's what we're all about -Casey
ROFL, oh man - I usually wait until I'm on the freeway to do that. What an idiot! -teufy doing what he does best.
You aren't strong enough or pretty enough to train in the evenings with us...better stick to noon workouts with the rest of the geriatrics. - pup
Yeah. I'm a dork. - Teufy
Better yet, "why should anyone's interpretation of divinity govern modern society?" - Twilo
3-4 times a day? Man alive, I do that before leaving for work!Originally posted by Seb
I also need to drink WAY more. I only urinate maybe 3-4 times a day, and it's always pretty yellow (sorry for the details), I feel like I have to drink a lot more, and more water as well, instead of the usual fruit juices and soft drinks. I'm not going to count calories, but the least I can do is clean up my act, at least out of respect for the people that really put in a lot of dieting efforts here.
Signing out for now!
Try to get at least a gallon of water into ya each day. Nice workout btw.
Just came back from today's workout:
Flat BB Bench Press.........8.5x185
Low Incline DB Press...........8x75
Chin Ups...........................6xBW+30 (2xdrop to BW)
set 2.................................6xBW+25 (2xdrop to BW)
Bent-Over BB Rows.......11x135
I'm totally spent. Saw stars after deadlifts. All in all, a great workout, I'm getting used to the exercises that are new to me, which is a good thing because I will be able to start concentrating on pushing/pulling more weight now. As you can see, I actually increased weights/reps on some exercises during the course of the workout, and they are all pretty uniformly higher than last week's workout.
I'm hoping my form is good on deadlifts and bent-over BB rows, I think it is, but what do I know, I'm not really thinking straight while lifting those kinds of weights...
My forearms are toast, as I do not use any kind of aid in gripping the BB/DB when doing heavy lifting exercises. I hope this keeps my forearms in line with the rest of my body.
I need to buy a plate-holding belt-thingy. I can increase the weights for chin ups by strategically placing a dumbbell between my feet, but the dips apparatus is too low for this, so I have to resort to machine dips, which I'm guessing are a hell of a lot less effective (the mere fact that I'm pushing 270 is testament to this).
Also, I'm now 157, before lunch. This is a clear inrease in weight, muscle mass I hope, but extraordinary nonetheless since to weigh 157, I used to have to eat alot throughout the day and weigh myself after dinner. I'm ecstatic.
Motivation is at an all-time high, I think working out less times per week is actually helping a lot in this regard, because I'm always longing to go to the gym and lift weights, so when I finally get to do it, I'm all pumped. Yay!
P.S.: Have you noticed how some shirts absorb BO like crazy and you can never get them to smell nice even after repeated washes? I made the mistake one day to work out in one of those cotton funk-absorbing tee-shirts, and now it always smell like it came off the back of a sweaty pig-man. And I don't sweat much while working out! Wore it today, felt like sharing.
oh yeah, I'm peeing like crazy now, like every couple hours...
I actually woke up early to pee this morning... which I guess is a good thing, right?
the eating is going well too, I'm eating more often, and thus consuming more than before. usually quality stuff, lots of protein (pasta, meat), fruits too.
this is shaping up to be a successful experiment!
Straight Legged DB Deadlifts
Standing Calves Raises
Hack squats really feel weird, I have never done them before and the movement is definitely not natural. I'll try to check out the proper way to do the movement, because right now, although it does work the quads, it feels like I'm not doing it right. Any pointers?
Squats felt really good, especially after a day's work, I went a little overboard with the 225 attempts, but still made it 5 times, next time I'll make it 6-8 for sure, I'm gaining leg strength like crazy, which was to be expected. I'm wondering whether I should go on with normal squats or do full squats instead. I think I'll keep doing the normal ones, probably more stress on the quads that way, and less chance of messing up my knees.
Still impressed with how much I can straight-leg-deadlift, and I'm sure I'm doing it right, legs are straight, back as well... I'm actually reaching the limits of my grip here, had to drop the dumbbells on the floor after my last rep.
I weighed in at a solid 159lbs, before eating dinner, so I'm still putting on weight, yippee!
Friday, shoulders and arms. Tommorrow, I'll try doing solid ab work.
Read an article or two on Pavel Tsatsouline, the "Evil Russian", I'm thinking of buying one of his books. He really emphasizes functional size and strength, which is totally in accordance with my principles, and he talks about psychological muscle control and doing many sets of low reps, not going to exhaustion. He used to train Spetznatz troops, is now working for SWAT teams in the U.S., so I'm sure I could get something out of his methods/principles... Haven't been able to gather what the BB world really thinks of him and his teachings though. We'll see. For now, I'll try to apply what little I've learned from the small articles I've read.
a good read!
Shoulders, Triceps, Biceps today:
Seated DB Press
6x60 (cheated towards end)
Narrow Grip Bench Press
weighed in at 157lbs
workout start time: 12:30pm
felt pretty good today, but I think I'll have to hold back a little bit on the weight increases, I think I got a little carried away on some exercises. Also, I think I'm not doing the military presses perfectly, I'll need to check out the proper technique, they don't feel totally right.
thus ends week 2 of the WBB program #1
decent weight increases pretty much everywhere, overall satisfying, still waiting for real visual results, but I have to be patient. I think I'll do a major re-evaluation at the end of week 4 or 5.
Beginning of Week #3 of new resolutions/WBB routine #1
GREAT workout today, chest-back:
Workout start - 1:00p.m.
BW - 156lbs
Flat BB Bench Press
Low Incline DB Press
6x80 (with slight cheating at the end)
Bent-Over BB Rows
Felt great throughout chest, raised my deadlifts weight yeat again by a wide margin, 200 is near. I still cannot believe I incline benched 80 pound dumbells!!!
No body weight increase this time, however, it was before I ate lunch. Right now I probably weight a couple more pounds.
This new program is working great, and without counting calories (still eating A LOT though) or taking supplements of any kind... I discovered new veins running across my pec, through my shoulder, and to my bicep yesterday. I am pumped!
I've looked through Pavel's books at a local book store. His principles are definitely sound and very good, though it isn't anything new. He does do a good job of explaining things in layman's terms, whereas more typical strength books might be a bit more complicated. Seems like they are a bit expensive for what you get, but I'll probably get Power to the People eventually, just because its a neat book to page through.
You might want to look around the powerlifting forum here if you are more interested in functional strength.
157lbs - 12:15pm
3x225 drop to 5x205 (overestimated myself big-time here)
(they still feel weird, hope I'll get used to them)
Straight Legged DB Deadlifts
8x90 (will have to start using barbell, 90s are biggest DBS in gym)
Standing Calves Raises
(I'm starting to do them better, keeping my equilibrium and all... still tend to touch my heel down to the floor on the return. I'll keep the weight the same until I can do them properly, without touching down at the end)
All in all, a good workout, no spectacular BW increase, but definite strength improvements, weight increases all over the board except squats, last time I did them I had a partner, which tends to motivate me even more. I need to find somebody to work out with, but no luck so far in matching schedules with anybody willing...
Shoulders and Arms day today...
158lbs (up a bit!) @ 1:00pm
Seated DB Press
did them better than last time
Standing Lateral Raises
more and more strict on these
Narrow Grip Bench Press
ready to put on more weight on those
the 96s were fairly strict, the 91s perfect. next time, 96 both sets.
felt ridiculous with those big dumbells at the end of my small little girly arms... but pulled them off!
I also did two sets of hanging leg raises, good for coordination. I then followed that with some decline crunches, then used a 35lbs plate to do the next set of these. Finally, I finished up with some regular crunches. I don't want my abs to completely disappear.
--==THUS ENDS WEEK THREE OF THE WBB ROUTINE #1==--
Great workout. I don't know if there are visual improvements to my body, it's hard to tell because I see myself every day, but I got a nice comment from a girl who hadn't seen me in a long time (tee-hee!), and my strength is definitely up quite a lot. I can now pick up my overweight but 12 year old sister really easily, whereas it was getting harder and harder before I started the routine.
I am eating quite a bit, and more often than before, but I think my diet needs work. The good news is that I eat fairly clean, lots of protein rich foods, like pasta, meat, and so on, and I drink a huge bowl of chocolate milk in the morning, which I had pretty much stopped doing a couple years ago. As I don't drink milk otherwise, this will be good for my calcium intake.
I'm wondering whether or not I should add another day to my workout routine, to do more leg work.
For example, I could do legs on Monday, Chest & Back on Wednesday, Legs again on Thursday, and Arms & Shoulders on Friday. Would that work? I know I won't get any answers here, nobody reads this, which is understandable, but I'll the question elsewhere.
--=BEGINNING OF WEEK 4 OF WBB ROUTINE #1=--
(Took place November 3rd, didn't have time to post yesterday)
158lbs - 2:45
Chest and back today
weight went up
Incline DB Press
7x80 (cheated slightly at the end)
more strict than ever before, I'm starting to get the hang of this weight
weight went up
weight went up
Bent-Over BB Rows
This is the first time I feel I did them properly, especially the second set.
Workout was negatively influenced by the fact I did not have my training sheet with all my weight, reps, etc., so I had to guess what the proper weight was. All in all, I guessed properly most of the time, so good workout still, but my concentration was down a notch.
Weight stayed at 158lbs, a little disappointing since last weigh-in was several days before. I think I will need to re-evaluate my eating habits. Either I'm not eating enough (don't think so), or I'm not eating the right stuff (maybe), or I'm not eating properly, on the right schedule (maybe), or a combination (likely).
I'll have to ask on the proper forum, and maybe start counting calories (as if I had the time to do so...).
Overall, I posted my general feelings on the members pics section, I feel I haven't made enough improvements body weight-wise, and size-wise, although, contradictorily, I have made significant strength increases.
After several years of overtraining cycles, I think I might actually be slightly undertraining with this routine. I'll try to step up the rythm for a while after then end of week 4, and see how I feel after one or two weeks of that.
Otherwise, family problems are looming, my parents are starting to seriously get on my brother's ass for his abscence of purpose in life and for his job as a bus-boy in a local club. I feel they are overreacting, although I agree with them that he should find a goal and stop working there. The situation came to a boiling point when my ULTRA conservative father saw him get back from a party at 4:30am smelling of alcohol. He is completely anti-drinking, and is not a very understanding person. We will see what happens, but I predict frequent word storms, a constant feeling of general uneasiness, and overall crappy family atmosphere for the nex few weeks.
Today started with me falling down from a 15-foot ladder, which was pretty funny (only bruises), as one of my coworkers saw the whole thing and thus could share the moment with me. Hilarious. The day proceeded on to be pretty crappy, weather-wise as well as generally. I am now looking forward to its conclusion, watching some TV and a good movie on the ol' Seb'O'Plex. Did I mention I was a huge home theater freak?
Last movie watched was Matrix: Reloaded, which was awesome in spite of definite and easily identifiable flaws. Watched it twice in two days, which had never happened before.
Next movie will be The Italian Job.
Look for my post tomorrow, leg day. Should be intense.
Good work so far on WBB #1! I know that you're disappointed, but gaining an average of 1 lb/week is about perfect. Any more and you'd probably just be putting on extra fat. Also, when starting on a lower-volume routine, it's tempting to think you're not doing enough, but you can actually make better gains if you stick with it.
My brother is a home-theater nerd, too. He fixes up broken circa-1980's projection TVs, which turned out to be a really cheap way to put a $20000 TV in our home basement. He also has one in his dorm room, which is funny, because his studying keeps him far too busy to watch movies.
Thanks for the comments Scott. I was actually feeling a bit down when I wrote them, doesn't happen too often but I'm human too!
Actually, after reading several articles and books on weightlifting and bodybuilding, I tend to agree that a pound a week is still pretty good, especially for a hardgainer like me. Let's see how long it takes me to get to 170!
I'll stick with the same routine for a while, until I stop making gains. I'll take some more pictures and measurements soon though, to make sure I'm on the right track.
Thanks again, I thought nobody read this anymore but me!
No way bro, I be reading too from time to time -
...you must be a cool dude, only few can laugh of falling off the ladder mang -
Did you know that the Matrix Revolutions gets released this week (hope to see it)
...The Italian Job was a good flick if I must say so myself - you'll enjoy it bro!
The Italian Job was very good, good sound and picture, nice story, well-crafted action, and Marky Mark from the Funky Bunch was there!
I have decided to start counting calories to maybe identify a problem. I'll post what I ate here, with the time, and I'm also using Fitday, link is in my signature. Everybody thinks (knows?) I'm crazy now.
I'll go see the Matrix Revolutions today, most likely.
-3 Nutella (Hazelnut Chocolate Spread) Toasts
-2cup serving of malted dry mix chocolate milk (2%)
-Half a cup of orange juice
I need to take a huge dump now, so if you'll excuse me...
Hey hey, here's the skinny on the remainder of the day, one meal left...
LEGS TODAY, YEEHAAW!!
158lbs - 1:45pm
almost crapped my shorts... yay!
I cannot get the hang of that movement, it seems weird somehow, I have to thrust my hips at the end of it so that the bar clears my hamstrings, which feels wrong for the back... I would use a machine, but there is none in the gym.
Straight-Legged DB Deadlift
Biggest dbs in the gym, I need to start using a barbell to use more weight... My grip was giving out at the end of the movement, so I'm pushing the envelope there too, nice...
--=Here my leg routine was interrupted by a guy doing bent-over rows in the squat rack, so I couldn't do my calves raises. I thus proceeded on to wait until he was finished with some good ab work.=--
45lb plate on chest x12
45lb plate on chest x10
Hanging Leg Raises
--=Leg workout resumes=--
Standing Claves Raises
I'm finally getting the hang of that move, my heels are not always touching down now, it's still hard to keep my balance with so much weight on my toes on a small piece of wood!
All in all, except for what I mentioned above, a good workout.
I'm not going to list all the food I ate today here, it would be redundant, just take a look at my Fitday link in my sig if you're curious, and I know you are.
I will give the summary, however. With one meal left (probably small), here is my intake today:
source grams cals %total
...nice leg work dude, I'd drop those type of hacks if you ain't fellin'em -
keep up the good work bro -
that's the thing, they feel awkward, but I really do feel the quads burning afterwards... I'll keep 'em and get used to them, I guess.
thanks for the comments!
I hope I'm able to ingest as much today as yesterday, it will be hard! I have to cut on the fat a bit, I guess...
All right, today was arms and shoulders day.
start time 1:30pm - 159lbs (I should break 160 by next week, woohoo!!)
Seated DB Press
the .5 is for cheating the last rep
DB Side Raises
stricter than last week
Narrow-Grip Bench Press
I admit, I cheated some reps. I'll go lower or the same weight next week and do them better, I promise.
--=THUS ENDS WEEK 4 OF THE WBB ROUTINE #1=--
Pretty good workout, I'm starting to cheat on some exercises, I need to kill that trend in the womb before it gets excessive. Too enthusiastic on the weight increases I guess...
Striving for 4,000 calories a day now that I'm counting. I'm having trouble with the carbs/fat/protein split though. I find I have too much fat and carbs in my diet, although it is quite clean. I'd have to eat crazy amounts of meat to establish an equal balance between the three. Or is an equal balance utopic and I should simply concentrate on getting more of everything? I think I'm gaining a little fat, which can be interpreted as a good thing; I'm eating more than enough, my muscles are not missing any nutrients!
Still sore from the ab workout on Wednesday, it's Friday... great!!
I'm seeing some good progress on my legs' size, however I still can't really identify each quadricep muscle properly, so I still have a lot of work to do. But I'm getting there, slowly but surely!
Until next time, I'm signing off.
--=START OF WEEK #5 OF WBB ROUTINE 1=--
chest and back day today
start time 1:00pm
[b]WEIGHT 161.5lbs[b] WOOOOHOOOO!!!!!
BB Bench Press
forgot to concentrate enough on first set
Incline DB Press
did them nice and clean, impressive
people were looking at me weird... one more plate, and I'm running out of weight on that one... it'll be a couple more weeks though.
Wide-grip Chin Ups
these are awesome, I love them, and am getting better.
BB Bent-over Rows
7x185 serious cheating
the weight on the first set was a mistake, I thought I had put on 165, and was wondering why it wasn't going so well...
So there I go. Finally broke the 160lbs barrier, for a 7lbs improvement since I started the routine a month ago... Only a little of which is fat.
I am eating a lot right now, about 4,000 calories every day, I'm having lots of trouble eating protein however, I need more meat in my diet. I still don't know what the proper carb/fat/protein split should be...
Imrpovements are starting to be quite visible everywhere, and strength is up like crazy. Should be a good week this week, like most others. Motivation is still sky-high, I will maybe take pictures at the end of this week or at the beginning of the next.
Looking forward to using 200lbs on the bench, and two plates on the deads!!!
...past of couple sessions were sweet, keep up the great effort and improvements bro! -