Hi everyone!

I'm new to the forum and I really like this place. There are some very nice and knowledgeable people here. I have learned alot already.

Here's where I'm at:

6' 220 lbs. BF? (20%?) 29 years old

I've been lifting since high school on and off... mostly off.

I'm currently in week 7 of lifting again.

W1: 6 days lifting total body (chest, tris, back, bis, shoulders, legs, abs, +20 min treadmill speed 5 +1 incline)

W2: Same as w1

W3: M: Chest, Tris, abs/ W: Back, Bis, Abs/ F: Shoulders, Legs, Abs

W4: Same as w3

W5: 5 days lifting same as w3 + Monday's and Wednesday's lifts repeated.

w6: same as w3

w7: SUNDAY Chest and Tris
Bench 135 x10, 135 x10 185 x7 225 x5 225 x5 225 x5
Incline Bench 135 x10 135 x10 135 x10
Hammer Strength Decline 140 x15 190 x12 190 x10
Bumbell Flys 35's x10 x3

Overhead dumbell extensions 70 x10 80 x10 90 x8
Nose Crunchers 65 x10 x3
Rope Press Downs 40 x15 60 x10 80 x8

Abs 15 min 21 sets x15 reps on 7 exercises (fast)

MONDAY OFF

TUESDAY Back and Bi's
Bent over barbell rows 135 x10 x3
dumbell rows 55 x10 60 x10 70 x10
cable rows, lat pull downs

Barbell curls 65 x10 75 x8 85 x6
Preacher curls 3 sets
dumbell curls 3 sets
hammer titty curls 3 sets

15 min abs 30 min cardio

WEDNESDAY Shoulders Legs
Dumbell overhead press 45, 50, 55 x10 each
Upright Rows 65 x10 x3
Side Lateral Raises 12.5 x10 x3
Front Raises w/45 plate x10x3

Smith Machine Squats (w/calf raises at end of each set) 135x10 185 x10 225 x10 275 x10 315 x8
Smith M. Lunges 95 x5 per leg x3
Leg Extensions x3

15 min abs
30 min cardio

Thursday Chest Tris
Bench 145 x10 145 x10 195 x8 245 x5 275 x0 =( (oops)
The rest bascially the same as Sun only a little heavier day.
abs 15 min
20 min cardio

Friday (today) back/bis
Saturday (tomorrow) shoulders/legs

RESULTS so far

lots stronger
lost 10 lbs
my pants are too big
my diet needs more protein, I'm only getting 100 grams/day I think.
:)
Saturday

Friday turned out to be a big-time cheat day.
6 beers and tons of carb food... not good.
And no workout.

Saturday 40 min fasted cardio early then some abs.
Food intake not good- left over carb food from yesterday.

Oh well.

Sunday better be better to start week 8!

Overall a good week though 4 good workouts and 4 good cardio sessions.

Hopefully I'll get a handle on the food. I have been drinking a TON less than before. I've also pretty much quit smoking also. I want to go through the math equations and come up with a plan...

Also of note I did Universal Animal Stak2 weeks 1-3
And Universal MStak weeks 5-7.

They were expensive and I felt like I should've doubled the dose for much effect. It was a motivator though.

I will start a Green Bulge/White Blood/Diesel Test stak Oct 6th.

Admin: Please move thread to logs section.
This is turning into my personal log. Thanks!
:tu:

My measurements on 9/25:
Height: 6'
Weight: 221.4 lbs
Waist (at belly button, relaxed) 40 3/4"
Chest: 45 3/4"
Arm (relaxed) 15 1/4"
Arm (flexed) 16"
Hips 42 3/4"
Thigh (top) 25"
Calf 15 3/4"
Forearm 12 3/4"
Neck 17 1/2"

Week 8 is underway.

2 miles walking outside Sunday AM followed by Chest/Shoulders.

Bench
135x10 155x10 185x7 225x5 225x5 225x5
Smith Machine Shoulder Press
135x10 155x10 165x8
Superset: Incline dumbell press/ seated palm in dumbell press
45x10/35x10, 55x10/40x10, 65x10/45x10
Superset: Dumbell chest fly/ Side Lateral Raises
25x10/12.5x10, 30x10/12.5x10, 30x10/12.5x10
SS: HammerStrength Decline/ Front Plate Raise
180x10/45x10, 200x10/45x10

Had to quit before my last s. set, my ride was there!

Good day eating. Had 2 egg omlette for breakfast. Took my Animal MStak prior to walk/workout. Had a yogurt and gatorade between walk and workout. Had PWO Tuna sandwich then a protein shake w/ff milk, fish oil, borage oil, flax oil, and Mega Men vitamins an hour after that. Had a snack an hour or 2 after that of cottage cheese and cashews. Then Black bean soup (2 bowls) for dinner. Now for a cup of green tea.

I am changing my splits. I want to focus more on shoulders and see some progress in that area. I will try to do a 5 day split this week and see how it goes.

Sunday: Chest/Shoulders
Monday: Bi's/Tri's
Wednesday: Back/Legs
Thursday: Shoulders
Friday: Chest

Also I'll shoot for 4x30 min cardio sessions.
:db:

Allright I'm gonna post some pics. Here Goes!

I don't have a good before (week 0.)

Here's me Day 1 Week 8 (9-25-05.)

You have some darn good muscle under there, just waiting to be exposed. A clean diet and good, consistent cardio and weightlifting for a few months and you'd look unbelievable. :gl:

Thanks 1FastGTX, I can't wait to post some great results.

Today went well. Bi's and Tri's with 50 min cardio and abs.

I did the worksheet made up by causticmuse and came up with needing 2300 cals/day, at accellerated weight loss. I just can't seem to eat that much. I feel like I've been stuffing myself all day. I'm trying to eat that much today. Seems like a ton of food though...

I figure I'm 24% BF now based on the US Navy method. Does anyone know if that seems right based on my pics?

I'd like to get to 10% BF. That will mean losing 28 lbs while gaining 5 lbs muscle. I'll end up at 193. That will be sweet.

Todays Workout
preacher machine curls
30x10, 50x10, 70x10, 90x8
barbell curls
45x10, 65x10, 85x10, 105x4, 95x7, 85x8, 65x10
incline bench dumbell curls
35x10, 35x10, 35x10
Hammer Titty curls
35x10, 35x10, 35x10
Smith Machine behind the back forearm curls
95x10, 95x10, 95x10

Tris: Dumbell overhead extension
70x10, 80x10, 90x10, 100x10
Tricep press down bar handle
40x10, 60x10, 80x10
Tri press down rope
40x10, 50x10, 60x10
Dips
3x10

Abs

Cardio


Todays Diet
1 yogurt
2 boiled eggs + 2 tablespoons coconut oil
1 can tuna
1 small Gatorade
1 turkey/swiss sandwich on supposedly "wheat" bread (not whole grain)
Animal MStak
1 small Gatorade
1 FF milk protein shake +2 tablespoons coconut oil
Fish/Borage/Flax Oils
Mega Men Vitamin
Dinner: Small baked potato +2 tbsp butter
small salad + 1 tbsp lowfat dressing
4oz lean staek
sauteed mushrooms
later... 1/2 cup ff cottage cheese
2 gallons water all day

I pretty much nailed the food today according to the advice I've learned here.

Acording to FitDay- 2200 cals, 90 fat (39%), 131 carb(23%),
200 protein (38%) Not exactly the macro split I thought I'd get but the cals were remarkably good. I might like this 40-40-20 with carbs the 20 better anyway. I never thought I'd have to eat MORE to lose weight. I was actually 100 cals short. I never actually felt too full or uncomfortable. I just hope this works!

I did weigh a little more today than yesterday. If I gained weight again by tomorrow I may dial back the cals to like 1900 or so. My coconut oil had 57 grams of fat and 470 cals though and I didn't count that.

Well I was 218 this morning so all that food didn't add lbs.

Day off from lifting but I did 45 min treadmill and 15 min of pilates moves for core training. That is very tough stuff. Great ab burn. My gut was getting in the way of some of the techniques.

Food was good today.

No cigs or alcohol all week either!

So now I've lost 12 pounds in 7 weeks. That seems just about perfect to me. I've definately added muscle as well. I don't know how much pound wise- 3 or 5 lbs maybe? I feel like I had the muscles before but they were sleeping or something. I don't know if that's even possible...

217 this morning. Things are progressing.
Today: Back/Legs, no cardio.

Big lifts today lots of compound stuff. Should be good.

A couple thoughts: I'm planning to take all kinds of modern supplements over the next couple of months to try to help the cause. This is not like me- I'm really more of an all natural guy. I guess I just want to give it a shot and see what all the hype is about. Green Bulge (creatine) + White Blood (NO product) + Get Diesel Diesel Test (testosterone booster) + Whey Protein. I gonna have lots of whole eggs, butter, beef, chicken, fish, oatmeal, fresh veggies, and milk as a base so hopefully the results will be good. Natural Food + Crazy Supplements. The main change is really working out and not eating too much crap. Those supplements will motivate because they cost big bucks!

Those supplements will motivate because they cost big bucks!
Hey, I understand that. Sometimes I think I've gotten good results from a supplement because I refused to slack while taking a high $$$ supplement. One suggestion, though. You might want to dial in your diet and routine before hitting up the supplements. That way, you'll be in touch with what works for you and what doesn't naturally. That will make it much easier to determine if a supplement is working well for you or not down the road. No sense spending lots of cash for a supplement that isn't giving you results. Knowing your body's reaction to a baseline routine and diet will let you figure that out.

Hey, I understand that. Sometimes I think I've gotten good results from a supplement because I refused to slack while taking a high $$$ supplement. One suggestion, though. You might want to dial in your diet and routine before hitting up the supplements. That way, you'll be in touch with what works for you and what doesn't naturally. That will make it much easier to determine if a supplement is working well for you or not down the road. No sense spending lots of cash for a supplement that isn't giving you results. Knowing your body's reaction to a baseline routine and diet will let you figure that out.

Logically, that's what I want to do! The problem is I already spent the money and ordered the stuff. I don't I'll have the self control to just look at the stuff...

I'm originally from NC myself. HS in Charlotte and UNC Chapel Hill grad.

I'm originally from NC myself. HS in Charlotte and UNC Chapel Hill grad.
Cool, I live in Durham right on the edge of Chapel Hill. And they beat State at Carter Finley last weekend! :cool:

Cool, I live in Durham right on the edge of Chapel Hill. And they beat State at Carter Finley last weekend! :cool:

That was soooo sweet. I didn't get the game where I live now, after I got both heartbreakers from GT and Wisconsin.

Today at the gym:

warm up walk- 45 min.
short abs- 5 min.
chest and lat stretches
BACK
dead lift. No dice- rib strain probs.
bent over barbell rows:
135x10x3sets
Straight leg deadlifts:
135x5x3sets
Good Mornings
45x10x3sets
3/4 Deadlift (off lowest bar of power rack)
225x1x20sets (just a short reset between reps with a longer break after 10)
dumbell rows
60x10, 70x10, 80x8
lat pulldowns
150x10x3 (wide to narrow grip, each set narrower)

LEGS
Smith Squats
135x10, 185x10, 225x10, 275x10, 315x8, 365x5
Smith Lunges
135x5, 155x5, 175x5
Leg Extensions
130x10, 150x10, 170x10

Good workout. Leg muscles beat after. I felt like I could've done more back but I did so much! I'm sure I'll feel something tomorrow.
Good day eating.

You're a big boy. Lot's of muscle. I'm quite sure with a little dedication you could get some awesome results!! :tucool:

I mentioned this in another one of your posts but i've gotta ask. Is that a Vikings uniform in your avatar? :d_eek:

You're a big boy. Lot's of muscle. I'm quite sure with a little dedication you could get some awesome results!! :tucool:

I mentioned this in another one of your posts but i've gotta ask. Is that a Vikings uniform in your avatar? :d_eek:

That's actually Ray Lewis #52 Baltimore Ravens. It sure looks like a 51 but that's the folds of the jersey I guess. That's my team. Off to a rough start. :mad: We'll take (your?) J-E-T-S Jets Jets Jets no prob this week though. We better!!!!

217 this morning.

I'm done talking about whey powder around here. It's hard to critique and analyze it without it looking like you're trying to bebunk something. I guess the people here have had such great success on their regimens including whey it's too hard to take a critical look at it. I'll still use whey until my stash runs out, then maybe quit for a while and see if there's a difference. I still like the stuff, I wasn't trying to say it is worthless, just looking at the issue from all angles.

Maybe I should develop my own brand with all the properties I'd like to see...

Allright. Anyway-

Today Shoulders, and tomorrow Chest according to my new split. The week is going great. My hams are sore this morning, and my back is feeling full and tight.

I wasn't trying to say it is worthless, just looking at the issue from all angles.
I thought that thread got a bit out of control, but I liked the article. You wouldn't believe some of the debates that rage on over the effectiveness of certain supplements. Serach for glutamine. I still have no idea if it's effective or not, some say yes, some say no... who really knows? Don't feel bad about posting what you did.

Today Shoulders:

Push Press:
45x10, 65x10, 95x10
Palms In DB O/H Press:
40x10, 45x10, 50x10
Lateral Side Raises:
25x10 25x10 25x10
Front plate raises
45x10 45x10 45x10
DB Shrugs
70x10 80x10 90x10

I should go to bed earlier. I should get up earlier too.

Fasted HIIT this morning- 20 min.

2 boiled eggs +butter +mustard
1 cup soaked hot steel cut oats +butter +maple syrup
peanuts
jerk chicken (quarter dark)
roll
diet coke :(
chedder cheese
Chicken burger patty
cabbage
potatoes

I felt like crap after lunch today. I didn't have time to make my lunch and just grabbed a can of tuna and forgot the can opener. Then got too hungry and had to get food from a restaurant (Gasp!) Then that jerk chicken did a number on my gut and head. I was feeling too crappy to take down my protein shake even. My workout sucked as a result but I toughed it out. Here it is:

Chest
Bench
135x10 135x10 185x8 205x5 225x5 225x5 225x5 225x5 225x4
Incline Bench
135x10x3
Hammer Str. Decline
180x10 230x10 250x8
Incline DB flys
25x10 30x10 40x10
Dips
10
(head was pounding after every set. that sucks)

That's it for the week!
Damn good week.
5 lifting sessions all muscle groups plus 2 chest and 2 shoulders.
Back and Legs was a helluva day.
I forget how many cardios. At least 4 or 5...

i take it you havnt researched HIIT or cortisol since you're doing it fasted?

i take it you havnt researched HIIT or cortisol since you're doing it fasted?

Hmmmmmm... note to self, research HIIT and cortisol! You know I've been thinking I should research the various cardio routines.

Hmmmmmm... note to self, research HIIT and cortisol! You know I've been thinking I should research the various cardio routines.
well, the least you could do is research the cardio routine you're actually doing ;)
Looking at your pictures, you have some GREAT musclemass, which probably took years of work to develop.
Doing fasted, HIIT, for 20 minutes will most likely steal those years from you.

this thread (http://forum.bodybuilding.com/showthread.php?s=&threadid=99420) on bodybuilding.com gives alot of great insight.
so does this (http://www.bodybuilding.com/fun/satter2.htm)
and this (http://www.bodybuilding.com/fun/satter3.htm)

Allright I'll grab a bite before my HIIT, I'd rather eat something anyway. I did it that way because that's what Bill Phillips says, isn't it?

Anyway, I'm planning a huge cheat day! This will not be good for my progress but WTF.

No exercise.
12 budweisers
some liquor
what else... I'll still try to eat good. AND NO SMOKING! I haven't for a week and I'd like to keep it that way. My wife and 2 sons (ages 1 and 2) just got on a plane and left the island for 5 days. These next 5 days will test my resolve to stick to a good diet since I'll have to cook for myself.

Allright, I made it through my cheat day relatively unscathed. I did weigh in at almost 220 today. :( Time to start week 9! :tucool:

My PLAN
Sun: Chest/Shoulders
Mon: Cardio AM, Bi's/Tri's PM
Tue: Cardio AM, Back/Legs PM
Wed: Shoulders/ Cardio
Thu: OFF
Fri: Chest/ Cardio
Sat: Cardio

So I'm going at least 1 more week with this unusual split. I going to try to eat very clean and hopefully lose fat and get stronger. 5 cardios and 5 lifting sessions.

I was a freakin beast at the gym today! Feels great!
And after a 12 pack and mescal shots last night and very little sleep. Go figure!

Chest
Bench
145x10 145x10 195x10 215x8? 245x4 (spot on 4)
Incline Bench
135x10 155x10 185x4
Hammer Str Decline
180x10 270x10 320x6
Dips (assisted)
40x10 20x10 40x10

Shoulders
push press
75x10 115x6 115x6
seated DB o/h press
45x10 55x10 60x10
lateral side raises (power stance)
25x10 30x8 30x6
front raises (weight plate)
45x10 45x10 45x10

5 min abs
:bb: :db: :flex:

Allright today:

AM 20 min fasted cardio

PM Bi's/Tri's
preacher curls Hammer str.
55x10 55x10 55x10 (warm up)
BB Curls
45x10 65x10 85x8 95x6 95x6
Alternating Standing DB curls
40x8 40x7 40x7
Hammer Titty Curls
35x8 35x7 35x6
Smith wrist curls
95x10 115x10 115x10

Tri
Dips
3x10
DB Overhead ext
80x10 90x10 90x10
Press down
50x10 70x10 80x10

Good Food choices :tu:

Food Monday Week 9

3 boiled eggs
grits
cottage cheese
coconut oil
maple syrup

1 can tuna
1 slice ezekiel
org. muenster cheese

yogurt drink

PWO shake: FF milk 1.5 scoops ON whey

Cottage cheese

8 oz ribeye
whole zucchini
.5 onion
.5 green pepper
coconut oil
olive oil

I may not be entirely satisfied with this split due to the Bi's/Tri's day. No compound lifts is a little unsatisfactory. Next week I'll make changes.

10-4 BACK/LEGS

DL
135x10 135x10 225x5 225x5 225x5 225x4
BB ROWS
135x10x3
SLDL
135x10x3
DB ROWS
70x10 80x10 90x6
SMITH SQUAT
135x10 225x10 275x10 315x8 365x5 315x6 225x10 (DEEP)
SMITH LUNGE
135x5x3
Lat Pull Downs
Cable Rows
Lat Cable pullovers
leg extensions
easy abs
10 dips

I was a beast again today. No cardio and completely soaked. Breathing hard the whole time, very intense workout. I felt like everyone else in the gym was at a cocktail party while I was grunting through a helluva workout.

Food: Ate like a horse today.
2 eggs boiled
.5 cup steel cut oats
cottage cheese and maple syrup

cashews, 1/4 ezekiel turkey sandwich

grilled beef liver and onions (huge)
mashed potatos + butter and island gravy
greek salad

.5 cup oatmeal w/cottage cheese + maple syrup

W/O

PWO Shake 1.5 scoop whey + .5 cup cream + skim milk (yeech)

rest of sandwich

3200 Calories today! Maybe a bit high, I'd like to go 2300 and lose some weight.
:tu:

10-5
Chest

bench
135x10 155x10 185x8 205x6 225x5 255x2
incline bench
135x10 155x10 185x?
Hammer Str Decline
180x10 270x8 320x6
DB flys
40x10 45x10 50x10
DB press
70x10 80x6 90x6

Abs

around 2500 cals today
weighed 217.0 AM

Off day. Had 3 meals. Oh well... shoulders tomorrow plus cardio.

My supps arrived today. White Blood plus Green Bulge plus Diesel Test plus protein. Starting tomorrow.

Oh yeah, I got the Taylor electronic BF tester and it said I'm 35.7%. Yikes!!! I must've started at over 40 then, I wonder if the thing is accurate?

Friday week 9

Took Green Bulge + White Blood + Diesel Test

Shoulders
Push Press
DB OH press
Side raises
plate front raises

threw in some bi's
barbell curls
db curls

I felt like crap- my head was foggy and no energy
I ate like crap last 2 days. No meat Thurs., and very little food friday.
Headache and little sleep friday night, partied Sat night and day off from gym.

Starting week 10.

New Split :Lift x5 Cardio x4

S Total Body light + cardio
M back + bi's + cardio
T legs + abs
W cardio
T chest + tris
F shoulders + cardio
S off

Starting week 10.

New Split :Lift x5 Cardio x4

S Total Body light + cardio
M back + bi's + cardio
T legs + abs
W cardio
T chest + tris
F shoulders + cardio
S off

Trav bro...why u changin' programs?

Trav bro...why u changin' programs?

Well... my last split featured a day with Back/Legs- that was a real killer. I really liked that day but it so long and hogged up all the compound moves. My arm day was a disappointment- just curls and stuff- way too easy- dips was the only highlight but I do those pretty much everyday anyway. And I had a chest/shoulders day. That was a bit many presses. I just went 2 weeks on that to try something different. For some reason my cardio was almost nonexistent the last 2 weeks also.

My idea is to have some strong compound moves to start every workout right now. I like to change it up pretty often anyway.
DL, Bench, Squat, Push Press.

Week 10 Sunday

Total Body- light

warmup- situps/back ext/side ext/crunches

Superset: Bench and tricep machine extension
135x15, tri, 135x15, tri, 135x15, tri, 205x7

Superset: DL/ Push Press
95x10/ 95x10 (3 sets)

Superset: Squat/BB curls
65x10/65x10 85x10/85x10 135x10/85x10

Dips 3 sets of 10
abs and back extension

Cardio 20 min hiit on treadmill

Well... my last split featured a day with Back/Legs- that was a real killer. I really liked that day but it so long and hogged up all the compound moves. My arm day was a disappointment- just curls and stuff- way too easy- dips was the only highlight but I do those pretty much everyday anyway. And I had a chest/shoulders day. That was a bit many presses. I just went 2 weeks on that to try something different. For some reason my cardio was almost nonexistent the last 2 weeks also.

My idea is to have some strong compound moves to start every workout right now. I like to change it up pretty often anyway.
DL, Bench, Squat, Push Press.


Sounds good..how much you weighin'? You got some good lifts goin'.

I'm around 217 when I wake up right now. I hope to start dropping some weight but I'm torn as to my immediate goals. I just started creatine + arginine + protein + test booster herbal supp so I'd hate to waste it on a cut. So my plan is to finish this cycle while focusing on strength gains, not so much weight loss. I'll keep lifting hard, heavy, and often with cardio as an extra secondry activity. Then around the 1st or second week of November I'll cut back to 3 days of lifting and start racking up the miles. Maybe some road work. Eating clean the whole time as much as possible 2400- 2800 cals/ day.

Week 10 Monday

Back/Bi's

warmup- 1 mile jog on treadmill
short abs

BACK
DL
135x10 135x10 185x10 225x10 275x3 275x3 275x3
SLDL
135x10x3
Barbell Row
135x10x3
DB Shrug
70'sx10 80'sx10 100'sx5
DB Rows
70x10 80x10 90x10
Lat pull downs
135x10x3

BICEPS
EZ curl bar
55.5x10x3
BB Curls
95x5x4
Reverse BB curls
45x10x3
Concentration Curls
20, 25, 30 x10

I felt good and strong today. These workouts are getting long. 1.5 hours today with no cardio. Already off my plan for the week. Oh well, cardio can take the back seat right now. I'd rather get stronger. My grip was pretty much toast after all that but I still refuse to wear gloves.

I'm around 217 when I wake up right now. I hope to start dropping some weight but I'm torn as to my immediate goals. I just started creatine + arginine + protein + test booster herbal supp so I'd hate to waste it on a cut. So my plan is to finish this cycle while focusing on strength gains, not so much weight loss. I'll keep lifting hard, heavy, and often with cardio as an extra secondry activity. Then around the 1st or second week of November I'll cut back to 3 days of lifting and start racking up the miles. Maybe some road work. Eating clean the whole time as much as possible 2400- 2800 cals/ day.


right on...That's my goal in mar. 215-220lbs. Then wittle away at it for a few months :tu:

Week 10 Tuesday
Legs/Abs

5 min jog warmup
Squat (real squats!) my wrist didn't hurt.
135x10 185x10 225x10 275x10 315x5 315x4
Plate lunges (alternating each leg for 20 reps total)
25's, 35's, 45's
Leg Press
270x10x3
Leg extension 3 sets

Abs Crunch machine 25x20x3, Ball crunches 3 sets of 15

I almost didn't feel like working out but it turned out good after all. It was nice to do real squats and 2 sets with 315 made me happy since I haven't done real squats for like 11 years! I guess the Smith Machine ain't so bad after all!

Starting week 10.

New Split :Lift x5 Cardio x4

S Total Body light + cardio
M back + bi's + cardio
T legs + abs
W cardio
T chest + tris
F shoulders + cardio
S off

so i have my split on page 3... Now that I see my split I'm glad I don't have bi's until next week. My elbows and forearms and wrists kinda hurt...

Wednesday Week 10
216 lbs AM!

Cardio only today.

35 min on treadmill
15 min bike

15 min pilates

Totally soaked! :tu:

Week 10 Thursday

216 lbs AM

Chest and Tri's today :tu: sweeet3

Bench
135x10 155x10 185x10 205x6? 225x4? 225x2 225x2 225x2 225x1

Inc Bench
135x10 155x8 175x5

Hammer Str Decline
180x10 270x10 320x8?

DB Flys
40x10 45x10 45x10

DB O/H Tri Ext.
70, 80, 90, 100 (x10)

Nose Crunchers
65x10x3

Rope push downs
3 sets

Dips
3sets x10

3 sets crunches on ball

I've made a fundamental change in my approach today. I will no longer lift my ass off the bench while bench pressing. I have always done this and never listened to the hordes and masses who had something to say about it. My weights went down but I think I'll get better development in the long run. 225 is a lot heavier without the ass! I just don't have the power without the ass but I'll get used to it. :tu:

WEEK 10 FRIDAY

3.5 mile walk for cardio AM

6 minute freestyle swim

Shoulders
Push Press x6
DB Palm In O/H Press x3
Lateral Side Raises (Power Stance) x3
3-way Shoulder Raise SuperSet (Front/Side/Rear) x3

Ball Crunches
Heavy Bag Punches

Note: I don't know the weights because I worked out at the gym at my condos and we have different weights and I didn't feel like figuring out the weights. It was a little light though.

WEEK 10 SATURDAY

weight 215.8! New low. Lost 14.2 lbs in 10 weeks. Will do measurements/ pics today for update after 10 weeks.

Off Day- No Lifting
Cardio only.

I've made a fundamental change in my approach today. I will no longer lift my ass off the bench while bench pressing. I have always done this and never listened to the hordes and masses who had something to say about it. My weights went down but I think I'll get better development in the long run. 225 is a lot heavier without the ass! I just don't have the power without the ass but I'll get used to it. :tu:


Were you actually raising it?...or was is it grazing the bench?

WEEK 10 SATURDAY

weight 215.8! New low. Lost 14.2 lbs in 10 weeks. Will do measurements/ pics today for update after 10 weeks.

Off Day- No Lifting
Cardio only.


Good mann :tu:

Are you gonna post some pics?

Were you actually raising it?...or was is it grazing the bench?

I was fully arched bro! Ass at least 6 inches up. I was originally taught that way and was just used to it. I think my chest development has suffered because of it. Not anymore.

Good mann :tu:

Are you gonna post some pics?

Here we go. I've made some progress in 2 weeks. A long way to go!

Shit, you're gonna lean up well man.

My ass just grazes it...but it is a solid graze. ;)

With an arch as well.

Is that your crib in the Bahamas? That's awesome :nod:

Shit, you're gonna lean up well man.

My ass just grazes it...but it is a solid graze. ;)

With an arch as well.

Is that your crib in the Bahamas? That's awesome :nod:

Yeah, that's the crib. We like it.

Here we go. I've made some progress in 2 weeks. A long way to go!


thanks for the post you are one of the very few people ever to stumble on my diary and leave a post.....LOL
Hey, hate to be stickler, but stick to form as much as you can, it will lower your weights, at first , but once you get it down, they wil come back up. I have had to re learn quite a bit, since I started, I am surprised I didn't injure myself. but I have learned to ask questions and do my research before jumping in the ring sort of speak.

thanks for the post you are one of the very few people ever to stumble on my diary and leave a post.....LOL
Hey, hate to be stickler, but stick to form as much as you can, it will lower your weights, at first , but once you get it down, they wil come back up. I have had to re learn quite a bit, since I started, I am surprised I didn't injure myself. but I have learned to ask questions and do my research before jumping in the ring sort of speak.

Thanks Tracer, yeah I've jumped on the butt on the bench bandwagon for good. That was the only thing I did in the gym that was considered bad form. :o

WEEK 11 Sunday

A new week has begun! I weighed in this morning at 217. 2 lbs up from yesterdays all time low. That's ok, I'm losing fat either way. I'll use the same split from last week only I'm going to do more cardio to lose some weight.

Sunday Exercise: 3.5 mile walk w/family and total body workout all supersets.

DB press/ DB rows
70x10/70x10, 80x10/80x10, 90x10/90x10

Nose Crunchers/ Preacher Curls
3 supersets

Push Press/ Squat
95x10/185x10, 95x10/235x10, 95x10/275x6

Dips 3 sets of 10
Ball crunches 3 sets of 20

My Pics, approx 3 weeks from before to after. Some change.

Good work Travis, your back is looking awesome. I can see real gains in definition. :tu:

I wouldn't worry about the scale. I think we're in the same boat, we're losing fat because we can see muscle development, but the scale is still fluctuating a bit

Good work Travis, your back is looking awesome. I can see real gains in definition. :tu:

I wouldn't worry about the scale. I think we're in the same boat, we're losing fat because we can see muscle development, but the scale is still fluctuating a bit

Thanks man! :D

WEEK 11 MONDAY

Back/ Bi's

1 mile jog warmup
back extensions, side extensions, crunches

Dead Lift
135x10, 225x10 275x6 315x2
Barbell Rows
135x10, 135x3 This was way too hard/painful after DL. I'll need to figure something else out or not DL so heavy. My lower back balked when I tried to get into the 45 degree type position for barbell rows.
Plate Machine Rows3 sets
Shrugs
3 sets
Hammer Str. Iso Lateral wide pulldown3 sets I really liked this machine. I'll add this every week for awhile.

Machine Preacher Curls 3 sets
Drag Curls- Palms up 3 sets
Drag Curls- Palms Down 3 sets
Standing Alternating DB Curls 3 sets
HAmmer Tittys 3 sets

20 min on eliptical

Anyway I pretty much felt like ass after the 315 on DL. Well, I said I was gonna do 315 and I did. I was a little dizzy after that set. That really took it out of me. Considering I've only been deadlifting for like 3 or 4 weeks now maybe I should slow down the progression of weight. I just can't add 5 or 10 lbs and be satisified that I'm progressing. I feel like I need to add a quarter or go from a quarter to a 45. It's stupid I know. I need to get used to using the small plates. Anyway next week I'm just gonna DL 225.

WEEK 11 TUESDAY

LEGS
1 mile jog warmup and short abs/core

THE BEAR
45x2 65x2 85x2 95x3

SQUAT
135x10 225x10 275x7? 315x3 315x4 225x10

Smith LUNGES
135x10/7 135x10x6 135x5/5

leg extensions
5 sets x10

Calf raises
3 sets x10

My legs are very pumped. I ate exteremly well today and had a big sandwich 1 hour before the gym. The squats really took it out of me. I was COMPLETELY drenched again with no towel. I love squats and DL. My new favorites. They just work you. I tried the bear, and that really gets you lathered up! I went really light, but 6 reps seems a long way off. I'll keep doing it, it just works you all over and makes you tired and breathing really hard. It's the opposite of an isolation move.
After the gym I made my protein shake and a cup of sweetened FF yogurt. I couldn't keep the food away from my lips, I was like a junkie for the nutrients. I was like shaking for the food. I liked the feeling. It's nice to have a ramped up metabolism after a few years of sluggery. It wasn't long ago, like 3 months, when I could eat 1 or 2 big meals per day and just stay full all the time. Well, as long as I supplemented heavily with beer!

WEEK 11 TUESDAY

LEGS
1 mile jog warmup and short abs/core

THE BEAR
45x2 65x2 85x2 95x3

SQUAT
135x10 225x10 275x7? 315x3 315x4 225x10

Smith LUNGES
135x10/7 135x10x6 135x5/5


My legs are very pumped. I ate exteremly well today and had a big sandwich 1 hour before the gym. The squats really took it out of me. I was COMPLETELY drenched again with no towel. I love squats and DL.

So you went for it I see. Cool. Looks like you had a lot of legs left after the bear.

I don't quite get the notation for the lunges; what does

135x10/7

mean?

So you went for it I see. Cool. Looks like you had a lot of legs left after the bear.

I don't quite get the notation for the lunges; what does

135x10/7

mean?

That's each leg. My second leg was weak. :o I lowered the reps for the first leg on the 3rd set to not be lopsided. The bear just got me all over...

That's each leg. My second leg was weak. :o I lowered the reps for the first leg on the 3rd set to not be lopsided. The bear just got me all over...

Lower the weight a little and get a few more reps. It will only increase your endurance if you push the lactate threshold for more than a few seconds. You won't be getting the muscle benefit at first, but your heart responds pretty quickly. It's like an interval training thing. You want to get the heart rate up over 90% for about a minute. So drop the weight until you can pump the bear for a minute. And rap out the reps really fast, but with good form. Rest for a couple minutes and then right back on it. Probably for five sets. If you have a heart monitor, then you can get more precise.

This is a sort of mini-cardio session but it's to improve your activity specific endurance. VO2max is activity specific.

The other thing it does is train the nerves to fire better. Speed/strength skills usually get broken down into the strength part and the speed part. The reason is to train the nerves at speed, but in a situation where the muscles are not fatigued and form can be maintained - you don't want to train a bad motion. And then strength is done slower because you are hitting the muscles hard once you have your heart and your nerves ready to handle it.

So I would guess a little detour - drop the weight enough so you can enjoy a full minute of bear reps at good form and speed in some time when you would normally do intervals or cardio - and not the same day you will do them for workout weight - then see how you do a few days later when you next do them for real.

That's each leg. My second leg was weak. :o I lowered the reps for the first leg on the 3rd set to not be lopsided. The bear just got me all over...

That is one reason I like single leg stuff a lot. Just like with dumbells - each arm has to do it's own work.

The weird thing for me is that for a lot of things, the left leg is weaker, but not for everything. I think last time I was doing pistols the left was stronger.

WEEK 11 MONDAY

Back/ Bi's

1 mile jog warmup
back extensions, side extensions, crunches

Dead Lift
135x10, 225x10 275x6 315x2
Barbell Rows
135x10, 135x3 This was way too hard/painful after DL. I'll need to figure something else out or not DL so heavy. My lower back balked when I tried to get into the 45 degree type position for barbell rows.
Plate Machine Rows3 sets
Shrugs
3 sets
Hammer Str. Iso Lateral wide pulldown3 sets I really liked this machine. I'll add this every week for awhile.

Machine Preacher Curls 3 sets
Drag Curls- Palms up 3 sets
Drag Curls- Palms Down 3 sets
Standing Alternating DB Curls 3 sets
HAmmer Tittys 3 sets

20 min on eliptical

Anyway I pretty much felt like ass after the 315 on DL. Well, I said I was gonna do 315 and I did. I was a little dizzy after that set. That really took it out of me. Considering I've only been deadlifting for like 3 or 4 weeks now maybe I should slow down the progression of weight. I just can't add 5 or 10 lbs and be satisified that I'm progressing. I feel like I need to add a quarter or go from a quarter to a 45. It's stupid I know. I need to get used to using the small plates. Anyway next week I'm just gonna DL 225.

Just add 5lbs a week to your deads Trav. Be patient!

Just think of the poundage in 6 months.(440!) With the mentality of adding more than the body can adapt to, you may end up hurt, burned out or both.

This is one of the big reasons a lot of people never get out of the beginner and intermediate stages of strength.

Stay focused , bro!

Think long term.

Use the D.B row instead of the BB. Most people can't keep the proper position when the weights get heavy enough.

WEEK 11 WEDNESDAY 215 lbs AM weight

Update: 45 min treadmill, 5.0 +2 incline @150bpm HR

Today is my off day from the gym. That sucks. I guess I have to do it for my body's recovery. I just feel like I can train nonstop and add weight at any rate I choose right now. This is the kind of overconfidence that can get me in trouble. I need to heed Timber's advice and chill on the increments- 5 lbs. per week is plenty. Zen makes a good point too with the CNS training on a new move. Hell, the first few reps I just had the bar when I did it yesterday and I was getting all confused about what to do. By the time I got to the 3rd or 4th set I was less confused about the thing.

I'll do some cardio maybe today. Cardio just is so boring to me. I want an MP3 player to decrease the boredom. I like the Zen Nano after research.

WEEK 11 WEDNESDAY 215 lbs AM weight

Update: 45 min treadmill, 5.0 +2 incline @150bpm HR

Today is my off day from the gym. That sucks. I guess I have to do it for my body's recovery. I just feel like I can train nonstop and add weight at any rate I choose right now. This is the kind of overconfidence that can get me in trouble. I need to heed Timber's advice and chill on the increments- 5 lbs. per week is plenty. Zen makes a good point too with the CNS training on a new move. Hell, the first few reps I just had the bar when I did it yesterday and I was getting all confused about what to do. By the time I got to the 3rd or 4th set I was less confused about the thing.

I'll do some cardio maybe today. Cardio just is so boring to me. I want an MP3 player to decrease the boredom. I like the Zen Nano after research.

I have a Pod....hate that friggin thing...always locks up, too big...sounds great though.

I have a cheapo from Radio Shack that I use mainly.
We bought one for my neice last year for Christmas and decided I had to have one too. Cost $39.00 hahaha....It's too easy to use and the sound quality is good.

I'll have to check the Nano.

Week 11 Thursday Chest/Tris
215 lbs

Bench 135x10 135x10 185x10 205x7 225x4 225x3 225x2
DB Press 70'sx10 75'sx10 80'sx10 85'sx8?
Incline DB Press 60'sx10 65'sx10 70'sx10
Decline Hammer Str 180x10 270x8 320x4
DB flys 45'sx10 40'sx10 40'sx10

DB Tri Ext. 70x10 80x10 90x10 100x8
Dips 3 sets of 11
V bar pushdowns 80x10x3 sets
Rope pushdowns 40x10x3 sets

I wasn't very strong today. Same weights less reps than 2 weeks ago. I think I didn't drink enough water today. I also didn't have my eggs for breakfast, just a quick yogurt on my way out. My tri's felt good today though. I'm thinking 215 work sets on bench next week, see how that goes.

Pretty good benchin' bro :tu:

WEEK 11 FRIDAY 215 lbs Shoulders/ Abs

Pretty good benchin' bro :tu:

Thanks dude!

Shoulders

Push Press 95x10 105x10 115x10
Seated DB Press 55x10 60x10 65x8
Side Raises 25'sx10x3
Front plate raises 45x10x3
Rear machine raises 3 sets

Abs 21 sets of 15 various moves

Soooo.... I loaded up the family today to get out of the way of Hurricane Wilma. I have no idea if my place will get wrecked or not. Better safe than sorry. We are right on the water on the side of the island the storm is coming from so I said let's go. Anyway it's a good excuse to go home to the good ole US of A and enjoy some fall weather and see the family.

Cardio tomorrow, and that's it for week 11. :tu:

WEEK 11 Saturday

Got the Creative Zen Nano Plus MP3 player today and I love it. 1 GB and really easy to use. I got to listen to the Tar Heels beat Virginia on the radio the whole time while my wife dragged us around the mall. That was sweet, it kept me entertained. Then I got in a 2 mileish run. Diet is sucking on the road.

WEEK 11 Saturday

Got the Creative Zen Nano Plus MP3 player today and I love it. 1 GB and really easy to use. I got to listen to the Tar Heels beat Virginia on the radio the whole time while my wife dragged us around the mall. That was sweet, it kept me entertained. Then I got in a 2 mileish run. Diet is sucking on the road.

I was surprised to see you posting away from home but good job getting in the run. It's pretty hit or miss working out in hotel gyms.

WEEK 12 SUNDAY

Total Body

Bench 135x10
The Bear 95x4 95x5 95x4 95x4
Bench 185x10 185x10 185x11
Barbell Rows 135x10 135x10 135x10
Run 2.5 miles? outside
Dips/ swiss ball crunches 10/20 10/20 15/20
Squats 135x15 185x10 250x8

I was surprised to see you posting away from home but good job getting in the run. It's pretty hit or miss working out in hotel gyms.

Thanks Zen, yeah I'm pretty dedicated to this I guess. Actually I'm staying at my wife's mom's house and her husband has a really sweet gym in the shed out back. I'm glad we're here- WiFi too! And my runs today and yesterday were outside. Very nice cool weather here right now, I'm lovin' it. I got to take their yellow lab out with me today on the run. He's perfectly trained to the heel and it was a real pleasure. Now to go get dragged around town doing really boring crap! I'll be sure to bring the MP3 player... :tu:

The Bear 95x4 95x5 95x4 95x4

All righty then. Sounds like you've found a new friend. Watch the weight on that thing OK?

Thanks Zen, yeah I'm pretty dedicated to this I guess.

If you don't stick with it, it doesn't work. One great workout doesn't mean anything. A hundred good workouts can mean everything.

WEEK 12 SUNDAY

Total Body

Bench 135x10
The Bear 95x4 95x5 95x4 95x4
Bench 185x10 185x10 185x11
Barbell Rows 135x10 135x10 135x10
Run 2.5 miles? outside
Dips/ swiss ball crunches 10/20 10/20 15/20
Squats 135x15 185x10 250x8



Thanks Zen, yeah I'm pretty dedicated to this I guess. Actually I'm staying at my wife's mom's house and her husband has a really sweet gym in the shed out back. I'm glad we're here- WiFi too! And my runs today and yesterday were outside. Very nice cool weather here right now, I'm lovin' it. I got to take their yellow lab out with me today on the run. He's perfectly trained to the heel and it was a real pleasure. Now to go get dragged around town doing really boring crap! I'll be sure to bring the MP3 player... :tu:

185x11? damn, that's good. That's what? about a 250 Bench? :nod:

185x11? damn, that's good. That's what? about a 250 Bench? :nod:

If you go by the estimators on the web, yes. But I don't know. I have done 185x10 and I'm right on the edge of 225 max bench.

185x11? damn, that's good. That's what? about a 250 Bench? :nod:

Yeah, I'd say that's about right- 250. That's the first 11 I've ever gotten at 185! I actually felt like I could've gone for 12 or 13 on that set, but with no spot... With my old form I think I'd be around 275 right now but I'm still using more the generally accepted butt on the bench form. I will say changing my form seems to have stimulated some gains, I've been sore after the last 2 chest workouts.

Yeah Zen, I love the bear. It really gets me going. It's just so effective at getting the blood moving and warming me up. It really fatigues me in a general way. I've found that I need a wide grip for the back squat so it seems a little wide for the front squat but it's the only way to make it work. The part that makes the set over is the clean, when I can't get the energy up for that- it's over. My form also starts to slip on the presses on about rep 4 right now. I think I'll be making very fasy gains on this one. The squat is suprisingly effective even with low weight because I find myself really trying to accelerate the weight to get the presses off.

So I'm in the states and I wanna make a run to a supplement shop. Right now I'm planning on getting some glutamine, dex, and malto and some more protein- maybe Nitrean based on 1fastgtx's comments. Any other recommendations?

Vitamin C (1000 mg) + Fish Oil (2-3000 mg) is great with some glutamine (10 g) and 25-50 g of case-in protein and carbs right before bed about an hour after some ZMA or ETS. Keeps you anabolic throughout the night. If you want to pick any of that up at the supplement shop.

Yeah Zen, I love the bear. It really gets me going. It's just so effective at getting the blood moving and warming me up. It really fatigues me in a general way.

I don't doubt at all that it's a really effective exercise, but the whole thing that worries me is that getting fatigued fast while you are doing barbell presses from behind the head sounds like on demand shoulder problems. I guess it's a good thing that the front squat is your sticking point.

Vitamin C (1000 mg) + Fish Oil (2-3000 mg) is great with some glutamine (10 g) and 25-50 g of case-in protein and carbs right before bed about an hour after some ZMA or ETS. Keeps you anabolic throughout the night. If you want to pick any of that up at the supplement shop.

Thanks Bro!

WEEK 12 MONDAY

Back/ Bi's

Sumo DL 135x10 185x10 225x8 250x6
Shrugs 185x10x3
Various lat pull downs 6 sets
Cable curls 3 sets narrow grip, 3 sets wide grip
Curl bar curls 3 sets
db curls 2 sets
dips, swiss ball crunches

ran 2 miles outside

WEEK 12 TUESDAY LEGS

Smith Squats 135x10 225x10 275x10 315x8 365x6 225x10 deep
Lunges 135x5/5 135x5/5 185x5/5
Leg extensions
Leg curls

Bench 155x20 155x15 155x15
dips 3 sets of 10
BB overhead press/bent over rows/curls 3 or 4 sets with just the bar

Worked out at the Y in Asheville. Not my kind of gym... No squat rack! Some lady came up and got an attitude because I was gonna be a while on the Smith machine- my only choice for squats. I told her she could work in. When I got to lunges she did, 2 sets of 65 on squats. An attitude for that?!?! WTF?

WEEK 12 WEDNESDAY OFF

Good thing today is my off day. I'm beat from all the travel off the island and around NC. It's a real chore traveling with a 1 and a 2 year old. They were pretty good considering the time in the car and plane but it does get hard controlling them especially on an overbooked 2 hour flight.

I am very happy that I was able to 100% adhere to my lifting program while traveling. I got some great workouts in and lots of good heavy compound lifts. And some great cardio- I ran close to 7 miles. Food is another story. I did better than I ever have while visiting family and friends. I did not smoke. I drank no more than 2 drinks on any night and none on some. But I did eat out alot. And I ate too much and the wrong things. It's ok though, no big deal. I wasn't really "cutting" anyway. I still don't know if I want to cut, but I want to lose weight. I'm pretty happy with the pound or less I'm losing now per week.

Timber's friend's site really has me thinking about redesigning my routine to a 3x per week deal. I'll stick with what I'm doing for the rest of the week and think on it... I think I may be overtraining. My left elbow and wrist are starting to hurt.

WEEK 12 WEDNESDAY OFF

Good thing today is my off day. I'm beat from all the travel off the island and around NC. It's a real chore traveling with a 1 and a 2 year old. They were pretty good considering the time in the car and plane but it does get hard controlling them especially on an overbooked 2 hour flight.

I am very happy that I was able to 100% adhere to my lifting program while traveling. I got some great workouts in and lots of good heavy compound lifts. And some great cardio- I ran close to 7 miles. Food is another story. I did better than I ever have while visiting family and friends. I did not smoke. I drank no more than 2 drinks on any night and none on some. But I did eat out alot. And I ate too much and the wrong things. It's ok though, no big deal. I wasn't really "cutting" anyway. I still don't know if I want to cut, but I want to lose weight. I'm pretty happy with the pound or less I'm losing now per week.

Timber's friend's site really has me thinking about redesigning my routine to a 3x per week deal. I'll stick with what I'm doing for the rest of the week and think on it... I think I may be overtraining. My left elbow and wrist are starting to hurt.

:tu:

WEEK 12 THURSDAY 214 lbs

CHEST and TRI's Day

Bench 135x10 155x10 185x10 205x10 215x7 225x3 225x3 225x3 135x15 (wide)
Incline Bench
135x10 145x10 155x10
Decline Hammer Str.
180x10 270x10 320x6
Cable Flys 3 sets
dips 20, 15, 10
DB o/h extensions
75x10 85x10 100x6
Nose Crunchers/ close grip press (superset)
75x10/5x 3 sets

45 minutes cardio total
30 min on eliptical (hr 120- 150)
15 min on treadmill (hr 150- 170)

I had a great workout today! I think the day off did me a world of good. I also think the big ribeye I ate for dinner last night helped repair my muscles and joints. Plenty of good nutrition today. I'll enter in fitday to see my cals/split but here's what I ate:

-diesel test x2, mega men x2-
1. 2 boiled eggs, 1/2 cup whole cottage cheese, small can tuna
2. turkey sandwich on ezekiel sesame bread
- supps: 5 green bulge (CEE) 3 white blood (NO)
3. large apple and cashews
-workout-
4. big shake w/ 12 oz whole milk +1.5 scoops whey + 2 oz heavy whipping cream
5. 4 crunchy pork tacos w/ sour cream
6. 1/2 cup whole cottage cheese
7. 1/4 cup whole sweetened yogurt + cashews
-diesel test x2-

WEEK 12 FRIDAY 215 lbs

SHOULDERS

Standing OH BB Press 45x10x2 (warmup) 95x10 105x10 115x8
Push Press 125x6 125x4 115x6
Front plate raises 45x10x3
Lateral side raises 25'sx10x3
Bent over rear lateral raises 25'sx10 30'sx10 35'sx10

Abs 21 sets of 15- various moves

I'm not very good at push press I guess. I could hardly do any more weight than regular overhead press. A little extra weight goes a long way up there! I figured I'd be doing sets of 125, 135, 145, but then I tried 125 it was freaking hard! At least I know what I need to work on!

Good workout overall today. I did not do cardio today because I want to keep it seperate from lifting a little more. I've been doing it right after lifting and I wanna change that for a while.

WEEK 12 Saturday.

I enjoyed my day off from lifting. Relaxed and got in a 60 minute LISS- walked about 3 miles with the family enjoying the weather. Watched Carolina fold in the second half against Miami. I don't know what happened in the Miami locker room but they came out swinging in the second half.

I've decided to stick with my current split for at least one more week. I'll try to do my cardio in the mornings though. I think I'm making some good progress. I just need to be patient and not expect overnite results.

Hey Travis, you're looking good man!!!!!! :tu: Dude, i'm looking at the water behind you in the pix and i'm drooling. Where exactly are you from?

Hey Travis, you're looking good man!!!!!! :tu: Dude, i'm looking at the water behind you in the pix and i'm drooling. Where exactly are you from?

Thanks bro! I have a long way to go but at least I have somewhere to go! I live in the Bahamas- Nassau. :cool:

I'm not very good at push press I guess. I could hardly do any more weight than regular overhead press. A little extra weight goes a long way up there! I figured I'd be doing sets of 125, 135, 145, but then I tried 125 it was freaking hard! At least I know what I need to work on!
With a push press, like all olympic lifts and their components, it helps to think of the movement as a jump. You dip, flexing at your knees and hips, and then explode back to the straight body position as you simultaneously drive the weight upwards with your shoulders and arms to lockout. It's an explosive lift -- you may even leave the ground for a nanosecond. Done properly, the bar will momentarily feel very light during the press (perhaps as if you're pressing 20-30 lbs less) and then will regain its normal heavyness on lockout.

With good form and practice, I would guess that you could get another 10-15#s more for reps and max out close to 5-10#s more than that. I've found, for the same number of reps, my push press is usually about 20-30# greater than my military press.

Normally for these explosive exercises, you don't rep the weight, but work close to your max (1-3 rep sets) with longer rest periods. This develops the most power and keeps you from getting too tired.

With a push press, like all olympic lifts and their components, it helps to think of the movement as a jump. You dip, flexing at your knees and hips, and then explode back to the straight body position as you simultaneously drive the weight upwards with your shoulders and arms to lockout. It's an explosive lift -- you may even leave the ground for a nanosecond. Done properly, the bar will momentarily feel very light during the press (perhaps as if you're pressing 20-30 lbs less) and then will regain its normal heavyness on lockout.

With good form, I would guess that you *should* be able to get another 5-15#'s more for reps.

Thanks! How far down do you go down on the dip? I didn't feel very explosive coming up. I've never been a very explosive guy anyway so it is something I want to improve. I think maybe I shouldn't do it right after standing shoulder press as well since my delts may have been a bit fatigued. Do you do both in a workout or pick one? I'll do the bear tomorrow so that'll be a chance to work on it... I just saw your edit- good point- I'll remember that!

Thanks bro! I have a long way to go but at least I have somewhere to go! I live in the Bahamas- Nassau. :cool:


Damn!!!! I am soooooooooo jealous. :bow: :bow: :bow:

Haha, I edited it again and thought about the numbers a bit more before I saw your post. Sorry about that.

A quarter squat is probably the limit to how far you should go down -- at that point the squat takes over and you can't get the explosive hip extension you need. My sweet spot is about half of a quarter squat. You should play with it to find the depth where it feels like you get the most power. Make sure you don't hang out in the dip.

You can work both in the same workout if you want to annihilate your shoulders, but always do push press before military press. I, generally, would pick one or the other though.

Damn!!!! I am soooooooooo jealous. :bow: :bow: :bow:

Hey I see a little piece of the sea there in your avatar... Where is that?

Hey I see a little piece of the sea there in your avatar... Where is that?


Ya know, i'm not sure. I did live in Florida though for 10 - 11 years and loved every minute of it. The Gulf of Mexico is beautiful!!!!!! :tucool:
I actually think that spot of blue in my avatar is the NY sky!! :lol: :lol:
(through a window :d_eek: )

Ya know, i'm not sure. I did live in Florida though for 10 - 11 years and loved every minute of it. The Gulf of Mexico is beautiful!!!!!! :tucool:
I actually think that spot of blue in my avatar is the NY sky!! :lol: :lol:
(through a window :d_eek: )

It sure looks like the sea to me! You look all tan like you're on the beach or something.

WEEK 13 SUNDAY 213 lbs

Well 12 weeks have gone by! I'm happy with my progress so far. I've lost 17 pounds. I'm much stronger. I'm pretty much the strongest I've ever been. My bench isn't quite what it was in '03 but I think it is close. I'm still losing about 1 pound per week. I'm still drinking whole milk, eating whole yogurt, whole cottage cheese, and ribeyes. EDIT: Forgot about the coconut oil and large quantities of butter! My fat intake has to be 40%. I like the 100/100/100 plan someone mentioned-I think it was Chris- go figure, a big boy with a big appetite.

So I'm thinking about goals.
Bench 275- won't take long- I'm at around 250 I think.
Squat 405- that will be a while- 315x6? is what I've done.
Deads 405- a while- 315x4 is the most I've done.
The Bear 135x6 for 4 sets. I can't quite do that with 95 yet.
6 minute mile. Haven't tried a timed mile yet.
3 minute breath hold. At about 1:00 now- veeeery bad.

FULL BODY ROUTINE TODAY
The Bear 45x6, 95x6 95x4 95x5 95x6
Bench 135x15 for 4 sets
Tricep cable v-bar pushdowns 50x15 60x15 70x15
Lat pull downs- behind neck, wide 120x15 for 3 sets
Curls (curl bar standing) 35x15 for 3 sets
Crunch machine 3 sets of 20 +25 lbs.

EDIT: I forgot to mention that during the bear today on one of the squat parts I heard a loud ripping sound. It was my boxers. I was worried that it was my shorts too and I was flashing the ole red eye but alas all was well. I guess that means my glutes are growing! :lol:

Here are my latest progress pics. This is what has happened since I joined JSF 1 month ago. I wish I had some from weeks 1-8... Also of note, I was 221 in the 9/25 pic, 215 on 10/15, and 213 this morning on 10/30.

WEEK 13 MONDAY 214 lbs

Back and Bi's

Dead Lift 135x10 185x10 225x10 275x8 315x6
SLDL 95x10 145x10 195x10
Bent Over BB Rows 95x10 145x10 145x10
Hammer Str. Lat Pull Down 90x20 140x15 210x15
Curl Bar Curls 80x10 x 3 sets
Reverse curl bar curls 80x10 80x8 60x10

Had to cut it a little short to go get ready for halloween with the kids. Still a great workout. Suprised by my increases on DL, SLDL, and BB Rows. :tu:

S Total Body light + cardio
M back + bi's + cardio
T legs + abs
W cardio
T chest + tris
F shoulders + cardio
S off

Needed my split easy to find...

WEEK 13 TUESDAY 214 lbs

LEGS

Squat 185x10 225x10 275x8 335x4 +185x10 (deep set)
Bulgarian Single Leg Lunges 20x5/5, 20x5/5, 20x10/10, 50x5/5
Hack Slide Squat 180x10 3 sets
Leg Extension/ Calf Raises SS- 3 sets each

Abs- did not do

Great workout. New high on squat, it did feel heavy. I lost another pair of boxers dammit, due to squat rip. Those things are expensive. I only like to wear Banana Republic boxers for some reason and they are not cheap. I'm gonna have to figure something out. My ass is growing like crazy! That's 2 pairs in 3 days!

Have you tired a jock strap, or diferent type of underwear just while you work out?, those banana republics can run up quite a bill.
Great progress by the way, I am not squating as much yet, but look forward to getting under some weight in the future, I am just now beggining to experiment with free weight leg exercises, up till just recently I was just using machines, but I like the feel of the bar and the plates look pretty impressive to me, so apart from the physical gain, there is that psychological boost also... :D

Have you tired a jock strap, or diferent type of underwear just while you work out?, those banana republics can run up quite a bill.
Good idea. My wife is pissed about the loss of expensive britches. She was like, "Why do you want a big ass anyway?" Power, baby, power.

Great progress by the way, I am not squating as much yet, but look forward to getting under some weight in the future, I am just now beggining to experiment with free weight leg exercises, up till just recently I was just using machines, but I like the feel of the bar and the plates look pretty impressive to me, so apart from the physical gain, there is that psychological boost also... :D

Thanks man, I really appreciate that! Yeah, it is really sweet putting plates on the bar and having it bend and flex around your traps while you power through the reps.

My wife told me the other day..."you know, your ass has gotten bigger since we met" :o

What if I told her that :lol:

WEEK 13 WEDNESDAY 213 lbs.

Today was my off day from the gym. I feel great! After total body on Sunday, back on Monday, and legs yesterday, I am feeling super sturdy and strong. The off day was nice to rest the muscles.

I did do my cardio- I ran a couple miles on the beach. :cool:

Timber- Why don't you try that line out on your wife and let me know how it goes? :confused: :lol:

Yeah right! She's 6 months pregnant and...."bulking" :lol:

It's tough staying away from "the good things in life"....meatloaf, tacos, burgers, chocolate...and on and on......

Yeah right! She's 6 months pregnant and...."bulking" :lol:

It's tough staying away from "the good things in life"....meatloaf, tacos, burgers, chocolate...and on and on......

Congratulations!

WEEK 13 THURSDAY 217 lbs

CHEST and TRI's

Bench 135x10 155x10 185x10 205x7 225x5 245x2 255x0+ 135x25 (wide)
Incline Bench 135x10 155x10 165x10?
Cable flys 3 sets
Decline Hammer Str. 270x9 320x4 340x3
Dips 20, 15, 15
Seated OH Tri ext 90x10 100x8 100x8

Great workout today! I went out to eat last night and had a cheat meal of lobster tail on a giant bed of asian style noodles. It was delicious and must have filled up my glycogen stores because I pushed 225 for five- a new record since I've corrected my bench form, and this was my first attempt at 245 since I changed bench style- and I hit it twice. :claplow: Dips are coming along and my weights in general went up today.

On another note, I was heavy today. I'd say water weight from my very high sodium dinner last night. Also I measured myself after the gym tonite: waist 40" arm 16.75" neck 17" chest 46". I believe that is exactly what it was weeks ago, so no change there. I look better though and am much harder and stronger.

My wife told me the other day..."you know, your ass has gotten bigger since we met"

The better to squat with.

WEEK 13 FRIDAY 215 lbs

Shoulders

Standing BB Shoulder Press 45x10 95x10 105x10 115x6 115x6 115x6
Seated DB Shoulder Press 50'sx10 55x10 60x10
Lateral Side Raises 25'sx10 3 sets
Front Plate Raises 45x10 3 sets
Bent over lateral raises 25'sx10 30x10 35x10

That's all for week 13. I am changing some things in order to lose more weight. #1 is cardio every day. I may switch to a 3 or 4 day split, tomorrow is my off day so I'll think about it. I just like lifting so much.

#1 is cardio every day.... I just like lifting so much.

Well you know me.

Why not squats for cardio?

Or, since you dig it that much, bear sets. Just use an unloaded or lightly loaded bar. I bet your heart gets pumping after 30 "bears" with an unloaded bar. Then make it into intervals - 30 bears and then three minutes of something less punishing, and repeat.

If you want to try it, I have used a bunch of strength stuff which is excellent cardio and could share my experience. It breaks up the monotony, and keeps away from only one endless repetitive movement grinding away the exact same angles on the exact same joints under the exact same load.

Plus there's something really comfortable about getting the heart pumping but while doing an exercise which is relatively slow and the right resistance - just enough that you don't quite know you can get through the required calories that way.

Well you know me.

Why not squats for cardio?

Or, since you dig it that much, bear sets. Just use an unloaded or lightly loaded bar. I bet your heart gets pumping after 30 "bears" with an unloaded bar. Then make it into intervals - 30 bears and then three minutes of something less punishing, and repeat.

If you want to try it, I have used a bunch of strength stuff which is excellent cardio and could share my experience. It breaks up the monotony, and keeps away from only one endless repetitive movement grinding away the exact same angles on the exact same joints under the exact same load.

Plus there's something really comfortable about getting the heart pumping but while doing an exercise which is relatively slow and the right resistance - just enough that you don't quite know you can get through the required calories that way.

Great idea Zen! I am gonna post a new plan up here sometime this weekend. Maybe you'll chime in on a couple ideas then...

WEEK 14 SUNDAY 214 lbs

Did a long walk this morning- probably about 3 or 4 miles- pushing our new double jogger stroller. That thing is sweet! Also ran up a couple really big hills pushing it. Then did my gym workout.

Total Body

The Bear 95x6 4 sets (got it!)
Push Downs 3 sets of 15
Curls 3 sets of 15
Pull Downs 3 sets of 4
Dips 3 sets of 20
Swiss ball crunches 3 sets of 25

As far as my new routine goes, I've decided to do am fasted cardio and keep my lifting the same. I'm gonna get up early and jog or swim each morning for about 30 minutes. Not being a morning person we'll see how this goes. Also no more crappy milk. I bet I lose weight fast.

Watching Richard Sandrack aka Little Hercules on tv, I feel like I'm letting my kids down by not doing at least a little something for them... Maybe some stretches at least.

WEEK 14 MONDAY

AM: jogged 30 min on the beach. Veeery nice.

PM: BACK/ BI'S

DL 225x10 275x8 315x4
SLDL 135x10 3 sets
Bent Over BB Rows 135x10 95x10 115x10
DB Rows 75x10 80x10 90x10
Hammer Str. Pull Downs 180x10 200x10 230x10

Cable Rope Curls 6 sets of 15
Hammer Str. Seated Preacher Curl 45x15 3 sets
Hammer titty curls 3 sets
Standing DB curls 3 sets

Great workout. Very pumped by the end. So I successfully got in my am fasted cardio prior to 6 am. At least I don't have to deal with cold. I don't know how people get up that early in the cold, it just would suck. Once again I probably put too much on the bar for my last set of deads. Well, I'm not hurt so it's cool. Next time I'll put 300 on instead of 315. I'll also warm up more.

So other than the am cardio, I also chenged a couple of other things this week.

1. Added creatine monohydrate (5g) pwo in a powdered gatorade drink. I'm already taking 5 Green Bulge (creatine ethyl ester) before work out.
2. Switched to Nitrean PWO in water (from ON whey), after the gatorade/creatine.
3. Added ETS, 4 pills on waking, and 4 PWO.

WEEK 14 TUESDAY

AM: fasted jog- 30 min

PM: LEGS

Dammit. My f-ing back really hurts now. Had to cut short my workout after squats and leave in defeat. Actually I got a few weak sets of leg extensions in thinking I should do a little something, but I couldn't exert myself.

Squats 135x15, 225x10 275x6 315x4 225x10 (deep) 135x10 (deep)

My back hurt yesterday a little after deads. Then this morning it was very stiff in the lower area. Ran, stretched, and it was fine. On squats it hurt on all the sets a little. When I got to the last set of 135 I was going really low and holding there and it really :eek: got tweaked. I felt really stupid trying to rerack the weights, while trying to not bend over- it's almost impossible. I was trying to play it off like nothing was wrong and just kind of snuck out of there. Probably (hopefully) a very minor strain, and I'll be fine in the morning for my AM jog. My wife is going to hate me tonight because I'm just going to lay on the couch. She'll have to deal with the little hell-raisers on her own, as well as bring me food. I AM NOT INJURED!!!:mad:

Oh yeah, consider my split changed. Why the hell didn't anyone tell me doing back then legs on consecutive days was stupid?!?!?

So I've been resting now for the last 3 hours. Had a hot towel treatment and massage. Now I've been on a heating pad for the rest of the time. Used arnica cream. I've definately loosened up. Hopefully everything's cool.

So I've been resting now for the last 3 hours. Had a hot towel treatment and massage. Now I've been on a heating pad for the rest of the time. Used arnica cream. I've definately loosened up. Hopefully everything's cool.

REST is required here. Good job bailing on the workout when you felt the pain.

I don't know whether back and legs on adjacent days is stupid. Is it stupid to do them on the same day? I really don't know.

REST is required here. Good job bailing on the workout when you felt the pain.

I don't know whether back and legs on adjacent days is stupid. Is it stupid to do them on the same day? I really don't know.

Honestly, I didn't have a choice about the workout! I can't really move. Women always are saying men can't handle pain. They must be right! :d_mad:

I think I'll be spending the day in bed tomorrow.

As for the back/leg days consecutive, I have officially concluded that it is a bad idea, especially when working close to your max on DL and squat.

Travis, you're doing squats THE next day after deads???

Yeh, when I hurt my lower back a week ago, I was doing a Day 1/4: Deadlift, Day 2/5: Squat routine, working heavy each session. Looking back, I made great progress with it, but I think it definitely overtrained my lower back real quick. Now, coincidently, you've also done deads and then squats the next day and hurt your lower back as well. Definitely time for both of us to think a bit more carefully about our routines.

As for the back/leg days consecutive, I have officially concluded that it is a bad idea, especially when working close to your max on DL and squat.

Well when you put it that way yeah it sounds like less than optimal. I didn't remember that you usually go heavy every time.

Yeh, when I hurt my lower back a week ago, I was doing a Day 1/4: Deadlift, Day 2/5: Squat routine, working heavy each session. Looking back, I made great progress with it, but I think it definitely overtrained my lower back real quick. Now, coincidently, you've also done deads and then squats the next day and hurt your lower back as well. Definitely time for both of us to think a bit more carefully about our routines.

It's an epidemic.

Dumb question: is there any merit to periodization where the heavy squats and deads are at different times of the month? Like two weeks apart? We don't really formalize it, but we try and wait a month between max outs.

Travis, you're doing squats THE next day after deads???

YES. I WAS doing DL then Squat consecutive for the last 3 or 4 weeks. It felt great until this week. I felt like Superman last week on the day after those 2 days. This week- today- I'm laying on the couch on a muscle relaxer and heating pad. I guess now I won't be doing ANY DL or SQUAT for a while... Hopefully laying around all day and night will have me up and about tomorrow.:d_frown:

This week- today- I'm laying on the couch on a muscle relaxer and heating pad. I guess now I won't be doing ANY DL or SQUAT for a while... Hopefully laying around all day and night will have me up and about tomorrow.:d_frown:
Damn, that sucks dude. Rest, rest, and more rest. Don't go back at it prematurely. And when you do go back to the gym, lift relatively light for a day or two to feel it out. You already know this of course, but I just wanted to say it anyways :).

Here's to a quick recovery Travis,
Heavy

Thanks HG!

WEEK 14 Thursday

Talk about an amazing recovery! I woke up this morning just fine. I'm a little stiff and sore but not much more than usual. Just lost 1 day and it was a scheduled off day anyway. The day of rest and treatment was more effective than I ever imagined. Maybe it was the ETS... Who knows but I'm a happy man. I did take it easy with an abbreviated chest/tri workout today. I also plan to skip deads next week and go easy on squats.

Chest/ Tri's

Bench 95x20 135x15 155x15 175x14 195x8 215x4 175x8 135x10
Incline Bench 135x6 135x6 135x8
SS Cable Fly decline/ tricep pushdowns 10/15 for 3 sets

WEEK 14 Thursday

Talk about an amazing recovery! I woke up this morning just fine. I'm a little stiff and sore but not much more than usual. Just lost 1 day and it was a scheduled off day anyway. The day of rest and treatment was more effective than I ever imagined.

There's a reason for those rest days.

WEEK 14 Friday 215 lbs am

I ended up having a long day of work finishing up a project I've been working on the last month or so. No cardio, no gym. I ate good all day, but had a very high calorie dinner. I'll make it up in the morning with cardio and lifting. I guess I'm having 2 cheat meals this week- tonight and tomorrow. Tomorrow we're going to a formal party with a nice meal and open bar. I don't have a tux so I'm wearing my suit, which I had to get altered. The seamstress took it in and now it looks like a ladies jacket with a curved section in the middle.:bang: Great. Screw it. I'll have to get a new one in another 20 lbs.

Hahah. Don't feel bad -- I have a good $1500 worth of sport coats in my closet that don't fit anymore (not to mention shirts and dress pants). :cry: Nice ties are the gift that keeps on giving though. ;) And I know of nothing that is as satisfying as buying a sharp new suit, so you have that to look forward to!

Other people might not even notice the tailoring, especially if you keep a smile and keep their eyes on yours, not on what you're wearing. Try to make eye contact with people as soon as you enter the room and stay animated.

Hahah. Don't feel bad -- I have a good $1500 worth of sport coats in my closet that don't fit anymore

Heh. I got a closetful of stuff that fits a 232 pound guy. And I'm wearing it. I got new belts a couple months ago and they're down to the last hole. I guess new clothes should come soon. But I'm just being cheap.

WEEK 14 Saturday

Shoulders and Cardio

I went to the gym and had a good shoulder workout Saturday, followed by a 2 hour walk pushing the double stroller. Great day of fitness, followed by an awesome party. It was the Marine Corps ball celebrating their 230th anniversary. We had a good 4 course meal consisting of 1. shellfish stuffed pastry, 2. a heart of romaine salad, 3. rack of lamb with jerk chicken breast and mashed potatoes and mixed veggies, followed by 4. chocolate moouse(sp?). I ate every bite plus my wife's lamb. I also liberally availed myself of the bar which served free drinks most of the time- I did break out the cash at one point because they charged for a while- which I didn't understand. Anyway I got loaded on Bud light, Jack Daniels, Merlot, and some shots of Bacardi. The bartender gave me the shots free "to test them for quality" during the charging phase, which was nice. Then we headed off to the casino for some latenight gambling and more drinking. It was tons of fun to get out of the house and have time with the wife away from the kids. My suit looked good btw. I am gonna get her to take the jacket back out though- I rather it be to big than look kinda weird (to me).

So I felt ok this morning given my drunkenness last night and was able to get in a workout.

SUNDAY WEEK 15! 215 lbs

Total Body
Bench 135x10 135x15 135x20
Cable Curl/ Pushdown SS 3 sets
Full Squat into push press w/ DB 25'sx10 35'sx10 45'sx6 (sweet)
Swiss Ball crunches 3 sets x20
Dips 10

I would like a nap but I'm stuck watching the kids while my wife does that. I guess I chose the gym instead! They have taken to eating cookies constantly whenever possible. I'm trying to keep it reasonable but they love the stuff. I do have the most amazing cookies right now. A customer of mine gave me 3 tins of assorted chocolate covered cookies and biscuits. They are amazing and giving me fits to keep it under 1 or 2 per day.

You sure you're not on my bulk?:lol:

You see trav, you gotta get organized with the treads bro..hehehe.

In my closet I have it all organized; separated into for ex. pants, jeans:

32",34",36" and umhm..38".....

Shirts: M,L,XL,XXL..

That way whether bulking or cutting I'm covered.:tu:

Honestly, I got a mess of 32" jeans and Med. shirts that are just waiting to be wore:rolleyes: Actually after this bulk if I cut right I wont be able to fit into the Med. shirts.;)

WEEK 15 MONDAY 215 lbs

AM fasted cardio 30 min run

Back/Bi's

I passed on DL today so I had a different style of workout. I'm taking this week as a chance to do lighter weights for higher reps while I fully recover my back. It is really hard! Only 1 or 2 reps past my accustomed rep ranges the lactic acid really kicks in. I power through it and am able to finish the sets with mental discpiline. It is cool and I'm getting some mild doms from the change. It's turning out to be a nice changeup. :tucool:

Lat pulls front 135x20 150x15 165x12
Cable Rows 3 sets
DB rows 60'sx20 70'sx15 80'sx10 90'sx10 70'sx12
DL 115x10 (I did do 1 set to try... I need more time!)
Preacher Machine Curls 5 sets x20 increasing weight
Alt. DB curls 20'sx20 25'sx15 30'sx10
EZ bar curls 65x10 3 sets

WEEK 15 MONDAY 215 lbs

AM fasted cardio 30 min run

Back/Bi's

I passed on DL today so I had a different style of workout. I'm taking this week as a chance to do lighter weights for higher reps while I fully recover my back. It is really hard! Only 1 or 2 reps past my accustomed rep ranges the lactic acid really kicks in. I power through it and am able to finish the sets with mental discpiline. It is cool and I'm getting some mild doms from the change. It's turning out to be a nice changeup. :tucool:

Lat pulls front 135x20 150x15 165x12
Cable Rows 3 sets
DB rows 60'sx20 70'sx15 80'sx10 90'sx10 70'sx12
DL 115x10 (I did do 1 set to try... I need more time!)
Preacher Machine Curls 5 sets x20 increasing weight
Alt. DB curls 20'sx20 25'sx15 30'sx10
EZ bar curls 65x10 3 sets


Right Trav...give it time...one way to get back into it is to cut back to about 70% of your prev. working poundages...then each week add 5% 'till your at 100%:tu:

WEEK 15 Tuesday

AM fasted cardio- treadmill 30 min 3.2 miles

Chest/ Tris

Bench 135x15 135x30 185x12 205x7 225x3 225x4 135x15
Incline DB's 60x15 75x10 80x10
Decline DB's 80x10 80x10 80x8
DB fly's 25x15 30x12 35x10
DB overhead tri ext 75x10 85x10 100x6
Dips 15, 12, 14
Rope pushdown 20, 15, 12, 10

HUGE pump today. I felt awesome and huge. My development really seems to be coming along.:D

WEEK 15 Wednesday Thursday Friday

Wednesday was my off day from the gym and I enjoyed the rest. My back was feeling much better. I did my fasted run Wed and Thursday mornings- that made 4 days in a row. I skipped my run this morning because my alarm clock didn't go off at 5:30 like I need it to (the kids always mess with the thing). I have to get up early or I'll miss breakfast with my family. I can't stand to miss any meals with my family. It is very important to me that we all eat together for breakfast and dinner. I spend enough time away from my family to miss either of those meals.

I did my leg workout yesterday and rushed my back like an idiot. I did light weight sets of 20 on squats.

45x20, 95x20 115x20 135x20 155x20 175x20

My back was saying "Hey, it's cool, I'm fine... sort of." I ignored the last part. The next exercise I brilliantly went for was Bulgarian Split Squats. What a dumbass I am. On the 2nd rep of the 1st set- BAM! I was on the ground with bad pain in my back. It subsided and now I'm back where I was after about 2 days of recovery. Not too bad. I'll be able to do my shoulder workout today- minus the best part of course- the standing overhead presses or probably bent over lateral raises. Maybe I'll take this as an opportunity to explore all the wonderful machines at my gym!

Anyway, all the running has been paying off. I'm feeling better endurance each day. I'm also feeling leaner. The scale had me back down into the 213's this morning.:tu:

Also, I'd like to apologize to anyone I've offended on this forum by my strident opinions regarding nutrition. I do sometimes come off as a know it all in this arena, although I promise you this is not my intention and I do not mean to disrespect anyone else's opinions. I am not posting up here anything I have not spent time researching and truly believe. My posts are not based on nothing and irresponsible like some hase posited, but I do see where those people could believe that. I do normally provide links to the sources of my information including studies and articles. I also do not intend to use scare tactics or try to create any type of hysteria. I will tone it back however as my beliefs are very controversial and often take the conversations in the wrong direction.

On a side note: I don't workout in Birks but I do like seaweed on my sushi! Twigs I haven't tried but hey, who knows they might be good!

I did my leg workout yesterday and rushed my back like an idiot....My back was saying "Hey, it's cool, I'm fine... sort of." I ignored the last part. The next exercise I brilliantly went for was Bulgarian Split Squats. What a dumbass I am. On the 2nd rep of the 1st set- BAM! I was on the ground with bad pain in my back. It subsided and now I'm back where I was after about 2 days of recovery.

You know you can make the original injury a lot worse if you come back too soon. Take it real slow with your back, OK?

It's you're freaking back, man. 48 joints, moving parts galore. Doctors are not that good at fixing back problems. If you make it bad enough, well, you don't want to know what that could entail.

Maybe you want to consider shifting your regular workout around to accomodate some rehab stuff for the back?

Heh. I reinjured mine two days ago. Haha, we can't keep away from lifting! :tucool: :cry:

So now, I'm laying off squats and deads until the week of Dec. 4th so that I can heal as much as possible (I'll resume upperbody next week) and I'll extend this another week if I'm not completely pain free in all ROMs and wild contortions. Then I'm starting up with high rep squats -- much in the manner you did the other day -- and specifically strengthening my lower back with hyperextensions, good mornings, supermans, etc. I'll keep in the high reps so as to not put too much load on it during this time. After 4-6 weeks of that, I'll be easing back into deadlifts, keeping them high rep for another 4-6 weeks and watching my form like a hawk before finally making the transition back to heavier deads.

When I'm finally healed, I'll hit squats and deads heavy one week (with a good three days of rest between them) and then perform higher rep variations of them (front/hack squats, romanians) the next week and then repeat. I have this schedule written out in my journal.

That's the plan. I know if I don't have this plan clearly written out, I'm going to jump back into things too fast. You might consider doing something similar.

Heh. I reinjured mine two days ago. Haha, we can't keep away from lifting!

Um has someone contacted the Nobel prize people about you guys?

How about learning some single leg stuff and leave your backs alone?

chicanerous- nice... real nice. Yeah, I like your plan- I'm glad I thought of that!:lol:

zen- The Nobel committee called yesterday... it was a wrong number.

Saturday WEEK 15 213 lbs.

Well, another week over with! I ended up taking Friday as my off day and did shoulders today. I did 4 days fasted cardio- M-Th, and got in my 5 day split. I may update with some progress pics tomorrow, it's been 3 weeks... My workout today was how I imagine lots of people's workout is. It really isolated the delts, due to me trying to rest my lower back. I got a really great pump, but hardly even broke a sweat. I really missed push press, and/or standing millitary press. I avoided all compound moves today thus all the use of machines. Even with the great pump I didn't feel like it worked me very hard. Good thing I got the 4 miles in! Afterwards though I knew I had done something because the gatorade drink and shake went down REALLY well!

4 mile walk with hill sprints pushing DBL stroller
Shoulders
Machine Sh. Press 3 sets x20
Machine Sh. Press parallel grip 3 sets 20, 15, 15
Machine lateral raises 3 sets x15
Hammer Str. Shrugs 20, 20, 20
Machine rear delt flys 20, 20, 20
DB's front raises/ OH press SS 20'sx20, 25x15, 30x10, 35x8, 35x8

Sunday Week 16 212lbs!:tu:

I finally broke the 213 lb barrier! Maybe things will pick up now. I was a bit shocked considering my dinner last night was 1400 cals; ribeye, rice pilaf, and cream of asparagus soup. My wife is a soup master, and I'm not too shabby on the grill- so I love when that combo comes up.

We did our walk this morning, and I did a total body routine this evening.

Chest- machine bench
Tri's- rope push downs
Back- wide grip cable rows
Shoulders/Abs- seated swiss ball DB shoulder press/ swiss ball crunches
Bi's- DB curls
A little heavy bag work

I didn't hit legs because the only options at my complex gym would be DB lunges or squats and that wouldn't be a good idea... so the walk had to count for that.

I didn't hit legs because the only options at my complex gym would be DB lunges or squats and that wouldn't be a good idea... so the walk had to count for that.

Walk is good. Add a little load - maybe five pounds - and get some little hills if possible. Take it slow.

You also have the option of step ups.

When you get back to doing back - I would really suggest thinking pretty hard about dumbell lunges and other single leg stuff. You hit legs harder than back in that and you get some core stuff which is good for avoiding re-injury.

Even further in that direction is explicity back rehab exercises. You know, the silly looking ones on the big ball. The stuff that can keep you off the disabled list.

Walk is good. Add a little load - maybe five pounds - and get some little hills if possible. Take it slow.

You also have the option of step ups..
Along those lines I'd also suggest unweighted lunges. Just walk down to the beach and do them as far as you can -- a couple hundred, a couple thousand, keep going until you feel that you might not be able to walk home. It won't do much for size, but it'll certainly work your legs real nice. And, you get the pleasurable benefit of extreme lactic acid build up. :claplow:

Unweighted shouldn't put much/any stress on your back.

Along those lines I'd also suggest unweighted lunges. Just walk down to the beach and do them as far as you can -- a couple hundred, a couple thousand, keep going until you feel that you might not be able to walk home. It won't do much for size, but it'll certainly work your legs real nice. And, you get the pleasurable benefit of extreme lactic acid build up. :claplow:

Unweighted shouldn't put much/any stress on your back.

Yes. The magic of single leg work.

I would really recommend instead of the thousand lunges using the dumbells with curl and press. You won't need much dumbell - try 10# and see what a set of 30 feels like. Anything over 15# is going to get real serious if you do many sets.

When I do these for cardio, it's typical to do sets of 30 with 10# dumbells (because that's the biggest in the room where I do them) and active rest (like jump rope) in between. You can just skip the jump rope and take a few breaths if you're not after the big cardio effect.

The thing about the curl and press is that the load on the back isn't just static, so even though the back is isometric, the load goes up and down. So you're going to get a different nerve pattern of activation. At the peak load (near the bottom), it's like using a heavier pair of dumbells but at the minimum load (just after you start unpressing) it's actually puts slight tension on the back (as opposed to compression). I think it's actually doing good things for my back to do these.

I suppose you could do this with just motioning with your arms, but it woudn't generate that much. You really don't need too much in the way of dumbell to get this effect. 10# each hand is enough to start feeling it. By 30# per hand it's a whole different world - probably excessive for any long rep sets. When I do these with more than 30# it's like 4 sets of 25 is a pretty rough go, even without the weight vest (and with it's well into brutality with that much dumbell).

I figure it's pretty safe for backs, and yet it will beat on your legs for sure.

Great ideas guys, thanks! I'm heading out now for my fasted cardio, I'm just gonna hit the treadmill though cause it's raining...:D

Week 16, Monday, 215 lbs am, fasted cardio 20 min.

Had a great day at the gym. I'm really having fun with the changed up routine. I guess hurting my back has triggered a kind of short term mandatory periodization. I feel like my muscles are really responding to the different lifts and higher rep scheme. Today most of my sets were superset with a set of an ab exercise or core/back type stretch, the idea was to up the intensity and strengthen my abs. I'm thinking my abs/core need some work as part of rehab for my back.

Back/ Bi's

Low rows 3 sets
Lat Pull downs 3 sets
Plate machine rows 3 sets
Hammer Str Lat Pull downs 3 sets
Bench 135x15 135x30
Preacher Machine 6 sets x20
Forearm stuff
Hammer titty curls 4 sets x20
Alternating DB curls 3 sets
EZ bar curls 3 sets

Also, I'd like to apologize to anyone I've offended on this forum by my strident opinions regarding nutrition. I do sometimes come off as a know it all in this arena, although I promise you this is not my intention and I do not mean to disrespect anyone else's opinions. I am not posting up here anything I have not spent time researching and truly believe. My posts are not based on nothing and irresponsible like some hase posited, but I do see where those people could believe that. I do normally provide links to the sources of my information including studies and articles. I also do not intend to use scare tactics or try to create any type of hysteria. I will tone it back however as my beliefs are very controversial and often take the conversations in the wrong direction.

Hey Travis. you have(had) nothing to apologoze for. You challenged the herd mentality and thats the reaction you would expect if you were right or wrong.

Hey Travis. you have(had) nothing to apologoze for. You challenged the herd mentality and thats the reaction you would expect if you were right or wrong.

Thank you. I really appreciate that.

My position on nutrition is the same as before, but I am working on my written tone. My positions and beliefs are quite radical given the standard nutritional dogma of the day and my stance can contradict some very knowledgeable people who I respect including professional trainers, conventional nutritionists, doctors, and even John himself. Many of these persons have had great success with their diets, and to me that is not the only issue. I am concerned with not only short term results and body development, but also holistic health in the long run- 20 to 50 years or more down the road. I want to be healthy 60 years from now and still living life in an active manner. I want my children to be healthy and active 100 years from now. I want to share with others what I have learned in this quest. Sometimes I get a little too earnest and make comments which cut right to the point like "Egg Beaters are processed garbage." This can cause a reader to tune me out and dismiss my message- or worse to attack my message and become defensive of their beliefs. I would rather foster an open and honest conversation. Soooo, I'm working on my tone, and bringing my thoughts out a little slower. :o

Man, you work out really hard. You are a good inspiration. I'm slowly planning my routines. It's nice to see the evolution you take. I definitely can learn from it.

Why do you take whole milk and whole cottage cheese? Isn't it too much fat? I take the 2% fat, it tastes so good!

Man, you work out really hard. You are a good inspiration. I'm slowly planning my routines. It's nice to see the evolution you take. I definitely can learn from it.!

Thanks Kilter! You should see zenpharaoh's routines if you think I work out hard! That guy takes it to the next level of intensity. I do put in a lot of volume, and work out very frequently though.

Why do you take whole milk and whole cottage cheese? Isn't it too much fat? I take the 2% fat, it tastes so good!

Ya know, I quit drinking pasturized milk altogether. The cottage cheese (and yogurt) is whole (and organic/ unhomogenized/ unpasturized when possible but usually just organic) because it's so much better tasting and in a whole cup you're only looking at 5 grams of fat more than the 2% (it's only 4% fat in the whole milk cottage cheese.) I like butterfat and like to get alot of that in my diet. I believe it has good nutrients and vitamins and also helps with the assimilation of the vitamins and minerals in the rest of the diet. Plus I keep a higher fat intake. I'm in no hurry to lose weight normally, so the higher caloric levels don't bother me, and I feel like the lipids are important in many, many aspects of the human body. Also I don't eat refined sugar or flour for the most part so I have plenty of cals to play with- plenty room for good fats- like butterfat and coconut oil . My ideas on fats are enunciated in the articles in my sig line under "know your fats."

Thank you. I really appreciate that.

My position on nutrition is the same as before, but I am working on my written tone. My positions and beliefs are quite radical given the standard nutritional dogma of the day and my stance can contradict some very knowledgeable people who I respect including professional trainers, conventional nutritionists, doctors, and even John himself. Many of these persons have had great success with their diets, and to me that is not the only issue. I am concerned with not only short term results and body development, but also holistic health in the long run- 20 to 50 years or more down the road. I want to be healthy 60 years from now and still living life in an active manner. I want my children to be healthy and active 100 years from now. I want to share with others what I have learned in this quest. Sometimes I get a little too earnest and make comments which cut right to the point like "Egg Beaters are processed garbage." This can cause a reader to tune me out and dismiss my message- or worse to attack my message and become defensive of their beliefs. I would rather foster an open and honest conversation. Soooo, I'm working on my tone, and bringing my thoughts out a little slower. :o


I wouldn't worry about it too much bro...

Most of us come off as know-it-alls!!!

I know I sure as hell can;)

Anyway, take care of that back....ice it, stretch it and lay off the weights.

When you do come back,"I" would stick with an exercise (squats, deads etc...) And start like I mentioned before, about 75-80% of your weight on your top sets. Then work up from there.

The spacing is critical, as you found out. I do my squats and stiffs on tue, deads on fri. this works well and havewn't had a back injury in at least 8 years(knock on wood:lol: )..and remember this was designed by professional strength coach, who coached a teenager to acheive an un-official record deadlift in the teenage div. 190lb 545dead. years ago..

Hope you get well man, I know the feeling....

a teenager to acheive an un-official record deadlift in the teenage div. 190lb 545dead. years ago..



That was you?:eek:

That was you?:eek:

No, it wasn't...he's in this video...check it out.

http://totalstrength.info/video.htm

WEEK 16 Tuesday
30 min treadmill 7 mph (am non fasted)

Chest and Tri's

Incline Bench 95x20 115x15 135x12 155x8 165x5
Bench 185x10 205x7 225x3
Hammer Str. Decline 180x20 270x10 320x5
DB flys 25x20 30x15 35x12 40x10
DB Overhead ext 80x10 90x10 100x7
Nose crunchers/ close grip press 65x10 85x10 95x8
Dips 15, 12, 10
Cable pushdowns 3 sets

I really felt awesome tonite at the gym. I got an incredible pump and my right arm measured 17" afterwards.:tucool:

17"?? that's diesel bro!!!!!

Can't wait till I get these pipes to 17":lol:

WEEK 16 WEDNESDAY

Long run for cardio.

It was my off day from the gym. I debated going anyway and moving up tomorrow's leg day and decided against. Doing legs in the morning will be good to stoke the fire before the big feast. A little rest won't hurt... too much. So I just did my new kiddie lifting routine. My kids are around 30 lbs each so I do presses, weighted crunches, reverse crunches, weighted pushups, and raises with them. They love it and it's a lot of fun. I'm thinking about making some kind of harness for them with a handle on it so I can do one arm lateral raises with one in each hand... that'd be cool.

I plan to drink beer and eat as much as I want tomorrow. I don't give a crap if I gain 5 pounds. I am feeling really good and fit so that'll just be a drop in the bucket.

17"?? that's diesel bro!!!!!

Can't wait till I get these pipes to 17"

Thanks Timber! They don't seem very big though. I guess since I have such a high fat % you can't really see much. I feel alot harder and bigger, but the visual difference is only marginal.

So I just did my new kiddie lifting routine. My kids are around 30 lbs each so I do presses, weighted crunches, reverse crunches, weighted pushups, and raises with them. They love it and it's a lot of fun.

I do that too. I have only one, but he's 36 pounds. It's a blast, isn't it?

WEEK 16 THURSDAY

Happy Thanksgiving. I got in a leg workout this morning, now we're getting ready to head over to our friends' place for a big feast. No cardio today, I didn't want to go before legs so I just skipped it. I'm still sticking with the machines/low weights/high volume thing and it has been interesting. The intensity is nowhere near what I'd prefer on a leg day. Missing squats and lunges is a real bummer. I'm kinda lost wandering around the machines, so I ended up doing lots of sets when I found something I like. Of course I don't remember the weights, I always remember by plates not stacks. I will say I like the Strive machines. They have an adjustable cam with 9 settings so you can vary the point of each lift with the most resistance- thus the 9 sets on those- I had to try out each setting. That was cool.

LEGS
Leg extentions- 9 sets +5lbs each set. +3 heavy sets
Leg curls- 9 sets +5lbs each set.
Calf raises 3 sets
Bench (hehe) 135x10 135x15 135x32 225x3
Dips 10, 10, 10
L

WEEK 16 FRIDAY SHOULDERS DAY

I got in a great shoulders workout tonite. I went for the standing militarys and my back held up so that was cool. I was going for high intensity and keeping the rest periods down to less than a minute, or doing crunches until this guy started talking to me. I was cool with slowing down a little though because I'm friendly like that. He was wanting me to spot him on db chest presses, which I did on flat and incline. He didn't mind having me lift like 1/2 the weight for him while he repped out reps 4-7 but hey, whatever. I was just glad to see the guy doing something other than curls for a change. He turned out to be a nice guy.

Also of note I ran a 7:55 mile during my treadmill run. Only 1:55 to shave off to reach my goal!:tu:

Warmup: standing military/upright rows/shrugs 45x25, 55x25, 65x25, 75x25
Standing military: 95x10 105x10 115x6
One arm DB o/h press 35x10 45x10 50x10
side lateral raises 25x10 30x10 35x10
front plate raises 45x10x 3 sets
rear lateral raises 35x10 40x10 40x10

treadmill 3+ miles

WEEK 17 SUNDAY

Well, I'm already off to a bad start this week. I had to skip my total body workout today because I slept too late due to hangover. I didn't get up until 9:30 much to the chagrin of my wife who was fairly nonplussed with my drunken behavior last night. Apparently I was very drunk and acting like an idiot at the bar, I'm relying soley on witnesses' accounts of my endeavors since I remember very little. I do remember having alot of shots of whisky and buckets o' beer on the table. I also remember the manager bringing up an entire bottle of tequila for the table. I do not remember pissing in the street or taking a guy down to the floor with a little drunken wrestling, or the fact that my conversation skills were pretty much reduced to "fu%k all of you." I also don't remember constantly proclaming that the only reason I was so drunk was "I'm just getting so fit I can't drink like I used to, otherwise I'd drink all of you under the table, fu%k you all." All in all I don't think I did too bad considering what I've done in the past while that drunk. I used to lament the fact that I couldn't get drunk anymore due to a high tolerance. Well I've fixed that little problem.:tu:

Anyway I did get in my walk yesterday and today so that's good.

WEEK 17 SUNDAY

Well, I'm already off to a bad start this week. I had to skip my total body workout today because I slept too late due to hangover. I didn't get up until 9:30 much to the chagrin of my wife who was fairly nonplussed with my drunken behavior last night. Apparently I was very drunk and acting like an idiot at the bar, I'm relying soley on witnesses' accounts of my endeavors since I remember very little. I do remember having alot of shots of whisky and buckets o' beer on the table. I also remember the manager bringing up an entire bottle of tequila for the table. I do not remember pissing in the street or taking a guy down to the floor with a little drunken wrestling, or the fact that my conversation skills were pretty much reduced to "fu%k all of you." I also don't remember constantly proclaming that the only reason I was so drunk was "I'm just getting so fit I can't drink like I used to, otherwise I'd drink all of you under the table, fu%k you all." All in all I don't think I did too bad considering what I've done in the past while that drunk. I used to lament the fact that I couldn't get drunk anymore due to a high tolerance. Well I've fixed that little problem.:tu:

Anyway I did get in my walk yesterday and today so that's good.

:lol: :lol: :lol:

F*ck it....we're human brau!!!!

Here's what i did this weekend....http://www.burnrocks.com/modules.php?set_albumName=album09&op=modload&name=gallery&file=index&include=view_album.php

Nothing like yours, but a damn good time none the less!!!

WEEK 17 MONDAY

I had another great workout. This is getting too easy. My pumps are getting better and better, and my size is getting bigger and bigger. I definately have a lot of swagger right now. I like that. If I can keep this up I'll be in the best shape of my life very soon. I also had a good day at work, which helps.:tu:

I'm still laying off squats and deads completely this week. I got lots of good pulls in though and added pull ups.

Back/Bi's

BB rows 135x10,10,12
Lever Machine Rows 90x10,10,12 (SS w/ pull ups, 3 per set)
Hammer Str. Lat Pulls 180x15 230x12 250x10 270x6
DB Rows 80'sx10 70'sx10,10
Mixed curls 20'sx25, 25'sx20 30'sx20 35'sx15
Hammer Str Preacher curl 45x15 55x10 65x10
Reverse EZ bar curls 35x10, 10, 10 (SS w/military press/ upright row/ BB rows)

WEEK 17 SUNDAY: Well, I'm already off to a bad start this week.Great story! The more bodyweight you have and the more of it that's muscle (as opposed to fat) the higher your tolerance is going to be. So, while your tolerance is going down now, once you've switched from losing weight to gaining, your tolerance will go back up. :tu:

WEEK 17 WEDNESDAY 214 lbs AM

Fasted cardio + Chest/ Tris

Bench
135x10 155x10 185x10 205x7 225x3 225x3 225x3
Incline DB's 70'sx10 75'sx8 80'sx6
Decline HAmmer Str. 270x10 320x6 340x4
DB flys 35'sx10 40'sx10 45'sx10

O/H Tri DB ext 80x10 (that hurt my left shoulder!)
Suicides 85x7, 7, 7 (SS w/close grip bench, 10)
Dips 15, 12, 12

My left shoulder has been hurting since a painful pop on tri ext. Icing all night. Hopefully it's a fluke...

WEEK 16 WEDNESDAY



I'm thinking about making some kind of harness for them with a handle on it so I can do one arm lateral raises with one in each hand... that'd be cool.







In some places that might be considered child abuse.:D Only kidding.
Ya know, I really envy you. It must be tough having to do cardio on the beach year round!!!!!:confused: :whistle:

In some places that might be considered child abuse.:D Only kidding.
Ya know, I really envy you. It must be tough having to do cardio on the beach year round!!!!!:confused: :whistle:

Yeah, it really sucks, the sand is kinda hard to run in and it tracks in the house. :lol: :lol:

I've only got another 6 months or so left here then it's back to the states. THAT is gonna SUCK!!!! My boss came yesterday and informed me my assignment is up sometime 1st quarter. (which probably really means July based on his time reckoning skills) I didn't sleep last night I was so pissed. I did get an offer for a Miami position, but they are gonna have to come up with some serious jack for me to be able to comfortably provide for my family there. I'm picturing moving my family into a trailer in Homestead and commuting 2 hours into the office and I don't like that picture. I've already put some lines out there to see what else there is in the waters... We'll see... Either way it's been the chance of a lifetime to live here for the past 8 months.

Hey Trav....16.5" here....new routine is kicking ass, I mean arms!!:tu:

I'll update my journal soon.

Hey Trav....16.5" here....new routine is kicking ass, I mean arms!!:tu:

I'll update my journal soon.

Niiiiiice brutha! I thought about measuring tonite after tri's, but since I already got 17 last week, I might as well wait another month or so.

WEEK 17 THURSDAY

Legs
leg extensions 5 sets
leg curls 5 sets
calf raises 3 sets

ran 4 miles in 40 minutes on the treadmill

Pretty lame workout. Still not squatting. Now my f-ing shoulder hurts. Last time it felt like this I couldn't lift for 2 months. I'm gonna skip shoulders tomorrow and do cardio/abs, skip Sun full body and try to pick back up Monday with back/bi's. This sucks, back first- now shoulder, WTF! :mad: :mad: :mad: :mad: :mad: :mad: :mad: :mad:

God damn injuries! :mad: I sat in a chair for too long today and now my back is giving little pains again. :doh: Whatever happened to us being 200% ready and good to go!?

I know, they suck!
I took last week off from training, while I gathering the Christmas stuff, I felt a "twinge".

Wasn''t even squatting or deadlifting, just a little box....
Soon as I started back to training...I'm 100%:confused:

Hope you get it all worked out man:tu:

God damn injuries! :mad: I sat in a chair for too long today and now my back is giving little pains again. :doh: Whatever happened to us being 200% ready and good to go!?

As you progress muscularly, you do not normally progress as fast with the other soft tissues. So when you start out, the ligaments and tendons are ready for action. As the muscles get stronger faster than the ligaments and tendons, they become more and more able to injure them.

So the more strength progress you make, the more careful you have to be. The more recovery you need.

So the more strength progress you make, the more careful you have to be. The more recovery you need.

Great point zen. Thanks for the tip. That would explain why every time I start to get really strong something happens.

chicanerous and timber: thanks for the support guys.

WEEK 17 FRIDAY 211 lbs

Much to my horror, I woke up with a very stiff and sore left knee! Let's just add that to the big 'ol pile of shit. I did run last night at the gym, pretty hard and long. This is just getting ridiculous. The shoulder seems to be progressing quicker than I thought it would, but I really must lay off it for a little while. The back could still use a couple weeks- that's the biggie. The knee seems like a minor annoyance- but I did have to skip any cardio today, which I was planning on doing in lieu of weights. Tomorrow is my 3 mile walk- should be alright.

So, anyway I got a call from a buddy of mine who is going to be on a cruise which will dock here in January. This dude is the biggest drinker I've ever known. It should be very interesting. He wants to go "somewhere I could get stabbed." He says he's already done the tourist thing, and needs a good stabbing cause it's been a while. Should be no problem, we've got plenty of getto joints around here. I really need to get my tolerance up though. I've got 1.5 months. I need to add some sort of liquor drinking program to my split. Maybe like 1 shot per night the first week, 2 per night the second, and so on. I'd be up to 6 shots by then, maybe that would be enough to keep me from blacking out somewhere... No I'm not really adding that liquor thing, but I do need to drink at least some every week to keep in shape. Oh yeah the guy is a polish 300 lb former Div I D-lineman, so I could never keep up completely- I just need to stay conscious.

WEEK 17 Saturday 210 lbs

Another week over. My weight has really gone down. Now I really am 210. I can't remember even being 210, except for when I graduated college- and that was at a higher bf%. Actually, when I got married I was around 202 I believe.

So I took the day off from the gym. It was a scheduled off day anyway so I only took 1 unscheduled day off this week. I will probably skip my total body routine tomorrow for good measure on the shoulder. Shoulders are a really bad thing to mess up. I'll hit back and bi's on Monday to start week 18.

I think tomorrow I'll do a fasted vitamin C cleanse...

So I am getting my supplement lineup in order for January. Here's what I'm thinking:

Kent Nutrition $61.85
1x ALA
2x CLA

Dr. Ron- $65.90
Blue Ice High Vitamin Cod Liver Oil- orange
Testicles

bb.com- $104.82
Xtend
green bulge
white blood

$232.57 total

plus Nitrean 32.95

WEEK 17 Saturday 210 lbs

Another week over. My weight has really gone down. Now I really am 210. I can't remember even being 210, except for when I graduated college- and that was at a higher bf%. Actually, when I got married I was around 202 I believe.

So I took the day off from the gym. It was a scheduled off day anyway so I only took 1 unscheduled day off this week. I will probably skip my total body routine tomorrow for good measure on the shoulder. Shoulders are a really bad thing to mess up. I'll hit back and bi's on Monday to start week 18.

I think tomorrow I'll do a fasted vitamin C cleanse...

So I am getting my supplement lineup in order for January. Here's what I'm thinking:

Kent Nutrition $61.85
1x ALA
2x CLA

Dr. Ron- $65.90
Blue Ice High Vitamin Cod Liver Oil- orange
Testicles

bb.com- $104.82
Xtend
green bulge
white blood

$232.57 total

plus Nitrean 32.95


What's that Dr. Ron supp???

What's that Dr. Ron supp???

:lol: :lol: :lol:

Good question bro! (freeze dried bull nuts, powdered in a capsule) It worked for the old timers (they called 'em orchis tablets- but they weren't in capsules...), and I finally found a good source. Organic grass fed New Zealand bulls. I expect to get really strong and healthy on this regimen. I'm still toying with the idea of getting some pure CEE powder instead of Green Bulge, but they have their stuff bundled so well with complementary amino acids etc... it's hard to replicate for the money. Plus they work.

Hey Travis,

I know you been hitting the weights hard for quite a bit now. I just got some

Cellmass
BSN Nitrix
Lipo 6 Fat burner
Optimum ZMA
I also take 3 servings of Nitro Tech Protein powder daily along with 2 multivitamins

Anything you see that I need to add, or any comments about the above products. Thanks.

Hey Travis,

I know you been hitting the weights hard for quite a bit now. I just got some

Cellmass
BSN Nitrix
Lipo 6 Fat burner
Optimum ZMA
I also take 3 servings of Nitro Tech Protein powder daily along with 2 multivitamins

Anything you see that I need to add, or any comments about the above products. Thanks.

The only things I would add are Tropical Traditions Virgin Coconut oil- maybe 2 tbsp per day, and Dr. Ron's Blue Ice Vigh Vitamin Cod Liver oil- it doesn't take much of that, maybe a teaspoon per day. I haven't decided what my dosage will be on that. Those will give you the perfect fats and vitamins.

:tu: Your stack looks good though- Creatine, Arginine (I assume that's the Nitrix- make sure it has an antioxidant in there- or add CoQ10 with it), ZMA, Protein, and I've never been a fat burner (Lipo 6) guy so let me know if you like it.

Thanks for the feedback, I will look in to the products you mentioned and see if I can get them in my next order. Keep it going!!!!

:lol: :lol: :lol:

Good question bro! (freeze dried bull nuts, powdered in a capsule) It worked for the old timers (they called 'em orchis tablets- but they weren't in capsules...), and I finally found a good source. Organic grass fed New Zealand bulls. I expect to get really strong and healthy on this regimen. I'm still toying with the idea of getting some pure CEE powder instead of Green Bulge, but they have their stuff bundled so well with complementary amino acids etc... it's hard to replicate for the money. Plus they work.

So that's what it is....I'm hip to the old timers using glandulars and such,
maybe i'll stak it with the liver I'm already taking:tu:

Bull nuts, glandulars, liver... Damn, isn't protein powder already nasty enough?

WEEK 18 Monday

I was seriously considering taking an off week this week given my recent ailments and tweaks (this is my 18th consecutive week.) Naaah. I just couldn't do it. I was still undecided walking into the gym thinking I could just do a really long cardio session, but as I got dressed there was no way I wasn't gonna lift. So I did some different stuff and kept the volume relatively low, and followed it up with a 30 min cardio session. The treadmills were screwy today, I tried 3 different ones and they kept doing that skipping thing that almost makes you fall. I was really pissed because I had planned on running a 7:30 mile, and had to settle for the eliptical instead.

My back felt fine today, and I used it, albeit with very light weight. My shoulder wasn't too bad but I'm very scared to do anything overhead, and may not even press this week at all. It didn't balk once during my workout today but I was careful to the point of paranoia. If that thing really goes I'm screwed. The knee must've been a fluke- no problems there.

Back/Bi's

Good Mornings 2x10 (the bar)
SLDL 2x10 (the bar)
DL 3x10 (95 lbs)
Power Clean/Hang Clean, alternating reps 3x10 (95)
BB bent over rows 3x20 (95)
DB bent over rows 3x10 (55)
Preacher machine curls 5 sets increasing weight: 20, 15, 15, 12, 10
DB hammer titty/regular curls 3 sets of 10 reps/10 reps (15, 17.5, 20)
Wrist curls front/back, 3 sets

30 min cardio

Done.

So that's what it is....I'm hip to the old timers using glandulars and such,
maybe i'll stak it with the liver I'm already taking:tu:

That sounds really good. I want the liver bad but can only afford one right now, so I'm taking the obvious choice!:eek:

WEEK 18 TUESDAY 210 lbs.

I had some reservations about doing my chest workout today, due to my shoulder. I ended up compromising and doing a short, light chest routine, followed by a short tri routine and cardio. I'm trying to make up for the lame weight training sessions with increased intensity and frequency of cardio. My shoulder is a little sore after what I did, but I made it through with no sharp pains or obvious complications. I'm skipping shoulders this week, so I'm done with upper body until Sunday or possibly Monday if I skip my total body routine Sunday.

AM fasted cardio (beach run)

Chest/Tri's
Bench 45x15 135x15 135x30 185x10
Hammer Str Decline 180x15 180x15 180x12
Nose Crunchers/close grip bench press 85x7/7 85x8/8 85x8/8
tricep pushdowns 3 sets of 15
4 miles on treadmill

WEEK 18 Tuesday

It was my regularly scheduled rest day from lifting. My shoulder and back were happy for the rest.

AM fasted cardio 40 min -beach run (it's got 70% rocky stretches so it is more dynamic than most jogging- more like trail running)

PM 4 mile treadmill 40 min.

AM fasted cardio 40 min -beach run ...
Must be nice, must be nice... while here the weather is really crappy with 16F temperature... Running on the beach for cardio in the Caribbeans must be nice... :cool:

Yeah, -5 here in Co.

Aint no jogging for this boy till it warms up a bit!

WEEK 18 THURSDAY

So I did another easy leg workout today. I feel pretty good about my back right now. I had no sign of pain on the squats- they were certainly light but I do not want to take any chances. I'm pretty much just trying to hold my ground with the lifting until I'm at 100% again. I'll add a little weight next week, but nothing major, and slowly work back up in weight.

AM fasted cardio beach run (believe me it is nice!)

PM LEGS

Olympic Squat 45x10 135x10 135x10 135x10
Leg Extensions 3 sets increasing weight 10 reps each
Leg Curls 3 sets of 10
Calf Raises 3 sets of 10 (90 lbs)

Back and side hyperextensions on that piece of equipment- 3 sets of 10 each
Slant board slow crunches 2 sets of 10
trunk twists- alot

WEEK 18 FRIDAY

Today was my shoulders day which I skipped because of the shoulder tweak I got recently. I instead did an hour on the stationary bike, got a nice sweat up. I skipped my fasted jog this morning. All the running I've done the past few days had my ankle sore. I've had achilles tendonitis before, and also other problems from running too much with no regard to signs of problems. So, I'm taking it easy... it seems like every possible setback is trying to pop up all at once for me now. If I can just keep it together and weather the storm I'll be golden.

WEEK 19 SUNDAY

I am hoping to be back to some heavier lifting this week. I did a total body routine today to get my muscles ready for the week. My back was a bit fatigued after the power/hang cleans so I didn't do any squats, which I contemplated. But overall I am very happy with how it went. My shoulder never complained on bench. My strength was definately not where it was on bench, but I didn't really push it today. I'll put some more weight on there on chest day to see where I'm at.

My friend came to the gym today and I showed him how to do power and hang cleans. That was fun to really try to describe the move. It is pretty tough to explain! (And tough to do...) He picked it up pretty quick, and liked it. We both probably need a lot of work on form, but it's a start. I haven't really done cleans for 10 years until I did a couple sets last week.

Bench press/ bent over BB row supersets: 135x10/ 95x10, 155x10/ 115x10, 185x10/ 135x10, 205x5/ 135x10
Power clean/hang clean (alternating reps) 95x10, 95x10, 115x10, 135x8 135x8
Machine curls 3 sets of 10
Dips 15, 12, 10

I did my walk saturday, and today. I plan on AM fasted cardio Tuesday- Friday this week, also lifting Monday-Thursday with treadmill work after lifing. So right now I'm: 0/4 fasted cardio, 1/5 lifting, 1/5 cardio.

thenks for the post.
I know the story was pretty funny, but I would not want to go through that again....:D

Take it slow on that shoulder.

Actually my shoulder is pretty sore right now after the little I did! I'm not benching again this week I guess, and I'll probably skip shoulders... again...:mad:

WEEK 19 Monday

Back/Bi's

Deadlift 135x10 +swiss ball crunches
Powerclean 135x5
Deadlift 185x10
Pullups (80 lbs assisted, various grips) 10, 10, 10
Cable rows 130x10, 10, 10
Preacher curl machine 50x10, 70x10, 90x5
Preacher curl, Hammer Str. 45x10, 70x10, 80x7?
Hammer Titty curls 20's x10, 25's x10, 30's x10
Alt. DB curls 35's x10 40's x10 45's x6?
(SS) Reverse curl bar curls/ OH press/ SLDL: 3 sets of 10 each w/ light weight
More forearm stuff for a few minutes

3 miles on treadmill: 27 minutes
mile 1: 10 min, mile 2: 9 min, mile 3: 8 min.

I felt great after this workout. My posture, which normally includes somewhat hunched forward shoulders, felt really good after this workout. I really want to get my shoulders back. Nothing helps with this more than deads it seems. When I stand up right with my shoulders back I can breathe better. It just feels so unnatural to stand like that. I kind of feel like I'm flexing and trying to show off broad shoulders and chest, or like that's what people would think... I'm sure no one would actually notice, but that's just my little paranoia.

I think neglecting deads and powercleans for the last 10 years while doing bench everytime I had a fitness rennaissance has made me imbalanced and prone to injury. Thus my current ailments. At least I now recognize this, and know what to do as I build a nice posterior chain foundation for all future gains.

WEEK 19 Tuesday

AM fasted cardio

Tri's / (skipped chest this week)

Cable pushdowns 3 sets
Nose crunchers/ close grip bench press (SS) 85x7/10 3 sets
Dips 20, 20, 20
I worked abs throughout the workout.

Cardio treadmill 3 miles in 25 minutes. Mile Pace: 9 min, 8 min, 8 min.

WEEK 19 Wednesday 209 lbs! Finally.

am- fasted cardio.
I'm having to run on the street this week because the tide has been running high in the morning. Bahamian drivers don't give a damn about joggers, lemme tell ya. The road is narrow with many spots where vegetation grows up in a verticle wall like an inch from the side of the road with no shoulder. Throw in some blind curves... I just imagine gristly death every time a bus flys by 6 inches from my shoulder at 50 mph. Tide, please be low in the morning again soon.

pm- Legs
Smith machine squats: 135x10, 135x20, 225x10, 275x6, 275x5
Smith lunges 135x10
Leg extensions 3 sets x10
Leg curls 3 sets x10

I did abs superset w/squats.

cardio: treadmill 2 miles in 16 min. mile 1: 9min, mile 2: 7 min.

I'm ready for my week off starting next Wed. More pains keep on coming. Now I have a sore spot in my lower left abs. That was why I cut short the lunges...

The Smith really was nice and easy on my back. Great for rehab. I now believe the reason I hurt my back (other than overtraining) was because it was weak from always using the Smith before I switched to regular squats.

WEEK 19 THURSDAY 209 lbs

am fasted cardio 2 miles/ 20 minutes treadmill

pm random weight training

Powercleans 4x5 @135 (I wanted to do 5x5, but my back said no)
Abs: Swiss Ball slow situps 3x20
Chins 2x4
Bench 3x10 @135 (greasing the groove)
Dips 20, 15, 12

I'm off to Miami tomorrow for the company Christmas party... yipee.

WEEK 20 SUNDAY

Total Body
warmup: abs, back extensions, dips
(SS) Bench Press/ Deadlift 3 sets 135x10/10
powercleans 5x5 @135
bent over BB rows 10x3 @135

...plus 3 mile walk with some hill runs.

I went to Miami on friday for the company Christmas party. I spent the day at the office, then went to the hotel for a couple hours before heading out to the party. I was able to get in a 5 mile run then. The party was at Tantra in Southbeach. We had an excellent meal, for about 4 hours there including time at the bar before being seated. I don't know what the bill was, but a beer was $8! I had lots of beer. Then my buddy and I went to Barracuda's in Coconut Grove after that for a couple pitchers. I feel fat after that 1 day (and I got in a 5 mile run!) Imagine how I'll feel after 2 weeks traveling over Christmas!

WEEK 20 MONDAY

:tu: 700 CLUB!!!:tu:

Bench Press/ Hammer Str Rows (supersets)
145x20/45x20 for 5 sets

Smith Squat/ DB Overhead Press (supersets)
135x20/ increasing weight x20 for 5 sets

Cable curl/ Tricep cable press down (supersets)
20/20 for 5 sets

Abs: various for 100 reps

That's it. 100 reps per muscle group; chest, back, legs, shoulders, bi's, tri's, abs. I got really pumped. My shoulder is killing me. That's pretty much it for the year! I'm gonna do lots of running and bodyweight stuff, and maybe a couple of total body routines with light weight during my travels.

I'll post my final 2005 pics and stats in here sometime in the next couple days before I head out. (and get fatter!)