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Thread: Because all I've got is time.

  1. #1
    is taking names. Can'tstopnow's Avatar
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    Because all I've got is time.

    I am used to working out solo and keeping the workout and diet info in my head. So I am going to put an end to that malarchy and put it up here for my benefit and the hopefully get some tips/criticism. I have yet to say it anywhere else so I will say it here; this website is the best resourse I have found on my path to making heavy weights feel less heavy. The members are intelligent, humorous, and sometimes fiesty. All in all I am glad to be here, in the gym, and in sunny Texas.

    I have been on a bulk with my attention at full for about 5 months. Started around 174 +/- a few lbs, that was my consistant wt. I am up to 211 on the scale as of yesterday. Biggest and strongest I have ever been....and the highest my bf has been also. When I started I was 12-14% and I would guess I am at 16-18 now. So I am cutting as of tommorrow. I have a fear of being overweight as my whole family is lathargic and overweight. I will break this cycle.

    Today
    Chest/Tricepts
    Bench 5x5 230#
    Incline db press 2x7 90#
    close grip bench 2x8 155#
    Rope tri extensions 1x6 65#
    Cable flies 3x8 80#
    incline db flies 6x4 60#

    I am mixing things up to shock the system a little. The last 5 weeks I have had good gains in strength but the gains are slowing. The next couple of weeks will be shaping the new workout that I hope to carry with similar gains as the last yielded.

    Tomorrow will be cardio on the heavy bag. 2min on, 45sec rest. Will post tomorrow to see how many quality rounds I have in me.
    Change is the constant, the signal for rebirth, the egg of the phoenix.

    Link to my change http://www.wannabebigforums.com/showthread.php?t=85798

    He doesnt start fights he just operates on high speed in a low speed zone all the time .-BRAWL

  2. #2
    Senior Member deeder's Avatar
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    Yeah! First post!'

    That seems a little excessive by the way.. 4 chest exercises really aren't needed.
    Last edited by deeder; 09-26-2006 at 05:07 PM.
    Full Powerlifting
    Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
    Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
    Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
    Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
    Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
    Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)

  3. #3
    is taking names. Can'tstopnow's Avatar
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    Cardio, I have not done any of this in a while. I remembered why I do enjoy it. I went in with a hop in my step knowing nobody would do more than look at the brand new punching bag in the corner. So I had the playlist set up to play 2 minutes of bodies by drowning pool followed by 45 sec of classical music.

    I warmed up and stretched a little first before beginning then hit play and sweated through 7 intervals.
    The first interval was left jabx2 followed by straight right.
    2nd was right jabx2 followed by straight left.
    3rd left jab, straight right, left hook.
    4th right jab, straight left, right hook.
    5th left jab, straight right, muy tai left kick.
    6th right jab, straight left, muy tai right kick.
    7th circled the bag with combos zapping what I had left for the bag.

    I was pretty well whooped at the end of 7. The bag was not chained at the bottom allowing me to side step. It felt good to hit the bag with knuckles and shins again. Not exactly bare knuckle, I had on Harbringer (sp?) 4oz gloves. They are similar to full contact gloves.

    Following this I hopped on a spin bike and did 12 sets of jumps. One minute in the saddle and 30 seconds out of the saddle with the resistance fairly high but not enough to make me puke.

    Overall I was happy with the workout and how quickly I got in and out of the gym. I kicked my own ass today. Thurs is a rest day and not sure if Fri will be or not yet. I am going to start recording my macros on next entry as I need to write them down as I go through the day. Was slacking on that part of it today.
    Change is the constant, the signal for rebirth, the egg of the phoenix.

    Link to my change http://www.wannabebigforums.com/showthread.php?t=85798

    He doesnt start fights he just operates on high speed in a low speed zone all the time .-BRAWL

  4. #4
    is taking names. Can'tstopnow's Avatar
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    Good workout today, got lots of sleep and had yesterday off. Decided over the course of that time I do not need to cut yet. I am so close to my goal of 220 post cut weight that I might as well push on through with really clean diet. My deadlift is still in the making as I have just been doing them for mabey a month now.

    Deads, 225x6 235x6 240x6 2sets
    DB rows 75lbx8 3sets
    Standing T-bar rows, 3 platesx6 3plates(+10lbs)x7 2sets
    Shrugs with BB, 225x10 315x7 2sets


    Fat 122
    Protein 289
    Carb 230
    Calories 3165

    I slept in a little and got to the gym about 15 min later than I like to. I ended up getting a great high intensity workout in 40 min. I know everybody is different in how they will react to the macro ratio, but I was curious what ratios others have found successful for a cleaner bulk. I have done lots of searching and this is my first closely monitored bulk. Any feedback or a point in the right direction is greatly appreciated.
    Change is the constant, the signal for rebirth, the egg of the phoenix.

    Link to my change http://www.wannabebigforums.com/showthread.php?t=85798

    He doesnt start fights he just operates on high speed in a low speed zone all the time .-BRAWL

  5. #5
    is taking names. Can'tstopnow's Avatar
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    Had the day off of work to celebrate my daughters 1st bday so my wife and I hit the gym around 10am.

    Military press 1x6 70# 3x6 75#
    superset pullups 3x8 bw 1x6 bw
    Lateral raises 2x8 25# these were done leaning off a pole to increase rom.
    superset Hammer strenght lat machine 3x7 2plates+10#
    Wrist curls behind back w/bb 3x8 165#
    superset hammer curls w/db 3x6 50#
    Abs

    My wife is fired up and ready to shed about 10-14lbs. She was doing the workouts at the house but ran into motivation issues. She is big on going to the gym to take in the atomsphere and really enjoys spin classes and yoga. I am happy for her to get the itch to be back in the gym.

    Macros for today were......well I have an idea but did not record as I went. I need to be more strict with myself in this area. Legs tommorrow morn @ 5:45!! Off to bed.
    Change is the constant, the signal for rebirth, the egg of the phoenix.

    Link to my change http://www.wannabebigforums.com/showthread.php?t=85798

    He doesnt start fights he just operates on high speed in a low speed zone all the time .-BRAWL

  6. #6
    is taking names. Can'tstopnow's Avatar
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    I feel my squat is above the average but by no means beastlike in anyway. I used to always look forward to legs because my progress was clipping at a steady pace. I now feel I will be kicking and clawing until I gain some muscle mass to help me out. I still look forward to it, just with more of a not gonna get f!@#$%g squashed under the bar attitude. The rack will of course catch it but it has been a while since I had a failed attempt, came real close today.

    Squat 5x5 320# last 2 reps almost put me down.
    Hack squats 2x8 2plates per side + 25
    SLDL 3x7 190#
    calve raise machine(standing) 2x8 300#
    donkey calve raises 3x8 240#

    Standard deads and SLDL are still a work in progress, with all the talk about too much too soon I will chip away with clean form until I get there.

    Macros
    protein 266
    carb 179
    fat 106

    calories 2734
    Still have a light snack of one can tuna in water and supper. Should get another 650 cals before bed. Tommorrow is rest day.
    Change is the constant, the signal for rebirth, the egg of the phoenix.

    Link to my change http://www.wannabebigforums.com/showthread.php?t=85798

    He doesnt start fights he just operates on high speed in a low speed zone all the time .-BRAWL

  7. #7
    is taking names. Can'tstopnow's Avatar
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    Back day today.

    Deads 4x6 245#
    DB rows 2x8 80#
    T-bar rows 2x8 3plates(+15lbs)
    Wide grip rows on machine 2x8 160#
    Shrugs 3x8 2pps(+25lbs) this is a homemade stand with handles that hits the traps nicely.
    db shrugs 1x20 115#

    Gains are still coming along steadily. Back day is short and sweet and results with me dripping sweat. The kicker is once I got to work we emptied 30 (5gal) buckets of rock and as many canvas bags (70lbs aprox). Load em up on a pallet and huck em into the collection bins. The other 2 who helped were not as motivated to do this at 7:30am as I was.
    Change is the constant, the signal for rebirth, the egg of the phoenix.

    Link to my change http://www.wannabebigforums.com/showthread.php?t=85798

    He doesnt start fights he just operates on high speed in a low speed zone all the time .-BRAWL

  8. #8
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    Today was a struggle. Looking back I should of taken today off for rest. Anyway today was chest and tri's

    Bench 3x5 230# 2x4 230# last rep on last 2 sets were assisted.
    Incline db press 2x6 90#
    Cable rows 3x8 85#
    Tri-extensions 2x8 70#

    I was a step off all day today, fought through and got a quality workout none the less. Rest up over the weekend and start up again on Monday.
    Change is the constant, the signal for rebirth, the egg of the phoenix.

    Link to my change http://www.wannabebigforums.com/showthread.php?t=85798

    He doesnt start fights he just operates on high speed in a low speed zone all the time .-BRAWL

  9. #9
    is taking names. Can'tstopnow's Avatar
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    Shoulders/lats/forearms/abs

    DB military press 4x8 70#
    superset chins 3x8 bw 1x6 bw
    Lat pulls on universal 3x6 200#
    Farmer walk 115#DB 2 "laps" set db down 3 times
    DB hammer curls 1x8 50#

    The farmer walk I am diggin'. My forearms feel good and worked way more than the traditional wrist curls.

    3 sets weighted abs, 1 set obliques.
    Last edited by Can'tstopnow; 10-09-2006 at 07:28 PM.
    Change is the constant, the signal for rebirth, the egg of the phoenix.

    Link to my change http://www.wannabebigforums.com/showthread.php?t=85798

    He doesnt start fights he just operates on high speed in a low speed zone all the time .-BRAWL

  10. #10
    is taking names. Can'tstopnow's Avatar
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    Today was some legs. Upped the wt 5lbs on squat and felt good. All reps were good and clean.

    Squat 5x5 325# happy bout this will up to 330 next workout.
    Weighted lunges 2x8 75# each hand.
    Superset SLDL 2x8 195#
    Calve raises on standup machine 2x8 320#
    Donkey calve raises 2x8 255#

    For my lunges I would do one leg at a time, do 8 reps and alternate.

    Got to work and it was raining hard so I had to run inside. My legs were heavy feeling on my short jaunt to the door. Inspiring day and tommorrow is rest.
    Last edited by Can'tstopnow; 10-10-2006 at 04:55 PM.
    Change is the constant, the signal for rebirth, the egg of the phoenix.

    Link to my change http://www.wannabebigforums.com/showthread.php?t=85798

    He doesnt start fights he just operates on high speed in a low speed zone all the time .-BRAWL

  11. #11
    is taking names. Can'tstopnow's Avatar
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    This is yesterdays workout, chest and tri's

    Low incline DB press 5x5 95#
    Chest flies on machine 3x7 210#
    Close grip bench 3x8 165#
    tri rope ext 2x7 75#

    3 sets of weighted abs and out.
    Change is the constant, the signal for rebirth, the egg of the phoenix.

    Link to my change http://www.wannabebigforums.com/showthread.php?t=85798

    He doesnt start fights he just operates on high speed in a low speed zone all the time .-BRAWL

  12. #12
    is taking names. Can'tstopnow's Avatar
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    Had 3 days off and came into the gym alive and rested.

    Deads 4x6 260#
    Wide grip BB rows 3x8 135#
    T-bar rows 1x8 3plates(+25lbs)
    Shrugs w/BB 3x10 275#
    Shrugs w/DB 1x20 115#

    Deads are steadily increasing. First time doing BB rows, felt like I could use more wt. Felt good to be back in the gym, rested and ready to go.
    Change is the constant, the signal for rebirth, the egg of the phoenix.

    Link to my change http://www.wannabebigforums.com/showthread.php?t=85798

    He doesnt start fights he just operates on high speed in a low speed zone all the time .-BRAWL

  13. #13
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    DB military press 2x8 75#
    Smith machine military press 2x8 205#
    lateral raises 1x7 30#
    Pullups 4x8 bw
    Hammer strength lat 2x6 2plates+25lbs

    Short workout and felt as if more was in the tank. Do not know if tomorrow is rest or hit the gym.
    Change is the constant, the signal for rebirth, the egg of the phoenix.

    Link to my change http://www.wannabebigforums.com/showthread.php?t=85798

    He doesnt start fights he just operates on high speed in a low speed zone all the time .-BRAWL

  14. #14
    is taking names. Can'tstopnow's Avatar
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    Decided to hit the gym for some legs

    Squat 1x20 275#
    Hack squats 2x8 2plates+35lbs
    SLDL 4x6 205#
    Donkey calve raises 5x7 255#
    4 sets of weighted abs

    The 1x20 took me to the woodshed. I am thinking of throwing 315 on the bar and knock out as many as I can 2 leg workouts from now. Looks short once I posted it but this one was intense!
    Change is the constant, the signal for rebirth, the egg of the phoenix.

    Link to my change http://www.wannabebigforums.com/showthread.php?t=85798

    He doesnt start fights he just operates on high speed in a low speed zone all the time .-BRAWL

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    Change is the constant, the signal for rebirth, the egg of the phoenix.

    Link to my change http://www.wannabebigforums.com/showthread.php?t=85798

    He doesnt start fights he just operates on high speed in a low speed zone all the time .-BRAWL

  16. #16
    is taking names. Can'tstopnow's Avatar
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    Today was a confidence rebuilding workout. I worked out on Sat and it sucked. So I am moving past it. Today was back & bi's

    Deads 1x20 185# 225x1, 275x1, 315x1
    Chins 2x8 bw, 1x7 bw, 1x6 bw
    DB rows 1x6,7,8 80#
    Wide grip rows on machine 2x8 170#
    Hammer strength curl apparatus 1x6 2plates

    Overall today felt really good. The curls are concentration curls for grins mostly.
    Change is the constant, the signal for rebirth, the egg of the phoenix.

    Link to my change http://www.wannabebigforums.com/showthread.php?t=85798

    He doesnt start fights he just operates on high speed in a low speed zone all the time .-BRAWL

  17. #17
    is taking names. Can'tstopnow's Avatar
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    Today was intense and felt awesome for the rest of the day.

    Squat 1x20 285# will add 10lbs next workout, felt better than 275.
    SLDL 3x8 205#
    DB military press 4x7 75#
    BB shrugs 3x8 275#
    Homemade shrug rack 1x10 3platses.

    Good stuff and will take tomorrow off. Get my rebuilding and rest for Fri.
    Change is the constant, the signal for rebirth, the egg of the phoenix.

    Link to my change http://www.wannabebigforums.com/showthread.php?t=85798

    He doesnt start fights he just operates on high speed in a low speed zone all the time .-BRAWL

  18. #18
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    Today is tri's, chest, forearm, calves.

    BB bench 8x3 230#
    Skull crushers on decline 3x8 70#bar
    Farmer walk 115#db for 60 pacesx3
    Cable flies 3x8 85#
    Donkey calves 4x10 270#

    Liking the 3 day split, gona get some abs tomorrow or sun.
    Change is the constant, the signal for rebirth, the egg of the phoenix.

    Link to my change http://www.wannabebigforums.com/showthread.php?t=85798

    He doesnt start fights he just operates on high speed in a low speed zone all the time .-BRAWL

  19. #19
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    Today was some cardio and abs. Ran 20min @ 6.5mph, spin bike one min in saddle with 30sec jumps.
    Change is the constant, the signal for rebirth, the egg of the phoenix.

    Link to my change http://www.wannabebigforums.com/showthread.php?t=85798

    He doesnt start fights he just operates on high speed in a low speed zone all the time .-BRAWL

  20. #20
    is taking names. Can'tstopnow's Avatar
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    Got my ass kicked today on squats.

    Squats 5x5 330#, last rep of last set failed, thank god for the rack.
    SLDL 3x8 205#
    DB military press 4x6 75#
    Homemade shrugs 4x8 2pps+25

    The part of my workout that irritated me the most was the guy one squat rack over who seems to do squats the same days I do was quarter squating 315 for a couple of sets with some trouble and gave me a look of "give it up pussy". Whatever I moved past it and on to mili's.
    Change is the constant, the signal for rebirth, the egg of the phoenix.

    Link to my change http://www.wannabebigforums.com/showthread.php?t=85798

    He doesnt start fights he just operates on high speed in a low speed zone all the time .-BRAWL

  21. #21
    is taking names. Can'tstopnow's Avatar
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    Was a little sore yet from squats but ended up feeling great for rest of the day.

    Deads 4x6 265#
    BB rows wide grip 3x8 155#
    Close grip rows on machine 2x6 180#
    Chins ups bw x 8,6,5,5

    Need to work on pullups and chins.
    Change is the constant, the signal for rebirth, the egg of the phoenix.

    Link to my change http://www.wannabebigforums.com/showthread.php?t=85798

    He doesnt start fights he just operates on high speed in a low speed zone all the time .-BRAWL

  22. #22
    is taking names. Can'tstopnow's Avatar
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    BB bench 8x3 230#
    Close grip bench on chest press 3x6 240#
    Low incline db flies 4x8 55#
    Donkey calves 4x8 270#
    Wrist curls behind back 1x20 135#
    Abs
    Change is the constant, the signal for rebirth, the egg of the phoenix.

    Link to my change http://www.wannabebigforums.com/showthread.php?t=85798

    He doesnt start fights he just operates on high speed in a low speed zone all the time .-BRAWL

  23. #23
    is taking names. Can'tstopnow's Avatar
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    Today was a little less intense and was focusing on form.

    ATF squats 5x5 275#
    SLDL 3x8 205# supersetted with hack squats
    Deep hack squats 2x8 2pps
    Military press on.......uh.....smith machine(ducks out of reflex) 4x6 215#
    BB shrug 2x8 275# infront, 2x8 225# behind back.

    Tried the smith to see how it felt,meh, I will stick to db. Will keep including behind back shrugs everyother time they come up. I wanted to keep my ego in check on the squats, I was going to right at parallel. So I backed the wt down and proceeded to sit on the floor every rep. 275# was very doable and will up to 290 next wo.
    Change is the constant, the signal for rebirth, the egg of the phoenix.

    Link to my change http://www.wannabebigforums.com/showthread.php?t=85798

    He doesnt start fights he just operates on high speed in a low speed zone all the time .-BRAWL

  24. #24
    is taking names. Can'tstopnow's Avatar
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    Deads 4x8 225#
    BB rows 3x5 165#
    Tbar rows 2x5 3plates
    Chin ups 3x8 bw 1x5 bw
    Hammer curls(db) 1x7 55#

    Todays chins were brutal, bi's are tired from rows. Workout felt good.
    Change is the constant, the signal for rebirth, the egg of the phoenix.

    Link to my change http://www.wannabebigforums.com/showthread.php?t=85798

    He doesnt start fights he just operates on high speed in a low speed zone all the time .-BRAWL

  25. #25
    is taking names. Can'tstopnow's Avatar
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    DB bench 5x5 100#
    Close grip BB bench 3x7 165#
    Low pulley cable rows 4x6 55#
    Calve raises 4x7 300#
    Wrist curls behind back 2x10 165#
    Reverse wrist curls 3x10 45#(Barbell)

    Had a couple of workouts in the last 3 weeks that frustrated me. Feels like things are back on track.
    Change is the constant, the signal for rebirth, the egg of the phoenix.

    Link to my change http://www.wannabebigforums.com/showthread.php?t=85798

    He doesnt start fights he just operates on high speed in a low speed zone all the time .-BRAWL

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