Hey my name is Eric and this is my second journal. I think I needed a new one now. My goal is to get big. Gain muscle and I'm not going to concern myself too much with counting.

I'm going to do what I'm doing now but just eat more. Also my lunches will probably change. Right now I cook two meals one for my wife and one for me. Mine is to hit my macros and hers is just another meal, that is healthy, but doesn't match my macros. Well it's a pain in the ass. I'm going to eat what I cook for her but just more of it. I will keep the rest of my meals the same but with more food. I'll eat whenever I have a chance. Also If my wife wants to go out and eat, then we will.

Don't misinterpret me. I'm not going to go on daily McDonald's binges. I still will cook most of my food but just eat more of it. If we're out and about then we'll eat someplace nice, still taking care not to overload on crappy food.

I'm going to start off with Waterbury's ABBH program. So I'm going to start on Monday.

I'm not sure about the cardio. I don't know if I should do 45 minutes of Liss or go do this prescribed by Thibaudeau
1a-- Jog-- 30 seconds
1b-- Sprint 20 seconds
2a-- Jog-- 60 seconds
2b-- Sprint 30 seconds
3a-- Jog --90 seconds
3b-- Sprint 40 seconds
4a-- Jog --120 seconds
4b-- Sprint 50 seconds
5a-- Jog --150 seconds
5c-- Sprint 60 seconds
6a-- Jog --180 seconds
6b-- Sprint -70 seconds
Total 15 minutes

I'll do it on days off. Heck I might just alternate or do whichever one feels right that morning. But I do like the fact that I can read while doing LISS.

I'll also do pull ups and pistols or other bodyweight type exercise on days off.

Anyway that is my project. I won't be taking body fat measurements, but I will measure my body using the Myotape. I'll also take monthly pics. Here are my starting stats for this December.

December
WEIGHT: 162
ARMS: 13.5
CALVES: 14
CHEST: 37.5
FOREARMS: 11.25
HIPS: 36
THIGHS: 22
WAIST: 32.25

I started Waterbury's ABBH

ABBH
Day 1
80% of 1RM

BB Bench Press- 10x3 125lbs
BB Bentover Row 10x3 125lbs



It's supposed to be 80 percent of my 1 rep max but I kind of estimated. I haven't done the BB bench in a while but last time I checked, in October, it was about 120. So I went up to 125lbs.

I had done rows but they were with a wide grip. I estimated my 80 percent at 120, with the wide grip, and added 5lbs.

Not sure how the workout is supposed to feel. Right after the ABBH I will redo my RM to find input into the workout.

This week I'm doing the front squats, I've never done them before. I'm going to get my 60% of 1RM from my regular squat and do those.
Does anyone have any comments on that.

ABBH
Day3 60% of 1RM

Squats- 5x10 185lbs
Cable Crunch- 5x10
Standing Calf raises- 5x10 200lbs


I checked the T-Nation website and it said that the second workout was thighs, abs, and calves. I decided to keep do the regular squat instead of the front one. I'm curious about the workout as it seems a bit easy.

ABBH
Day 5 60% of 1RM

Dips 5x10 with 30lbs of assistance
Chinups with ???? of assistance

I got my maxes the other day for the dips and chip ups. I'm not sure if the 60% works for those exercises or if the dips directly tire my arms out and it affects the chin ups.

I started off alright and did the dips, just barely. I was supposed to do the Chinups with 40lbs of assistance, just 10 more lbs. But it felt way to heavy. I barely squeezed out 10 reps. I then had to keep adding assistance and I could not even manage to do 10. Not sure how to go about this. Any advice would be helpful.

ABBH
Day 5 60% of 1RM

Dips 5x10 with 30lbs of assistance
Chinups with ???? of assistance

I got my maxes the other day for the dips and chip ups. I'm not sure if the 60% works for those exercises or if the dips directly tire my arms out and it affects the chin ups.

I started off alright and did the dips, just barely. I was supposed to do the Chinups with 40lbs of assistance, just 10 more lbs. But it felt way to heavy. I barely squeezed out 10 reps. I then had to keep adding assistance and I could not even manage to do 10. Not sure how to go about this. Any advice would be helpful.
What's your maximum for both?

ABBH
Day3 60% of 1RM

Squats- 5x10 185lbs
Cable Crunch- 5x10
Standing Calf raises- 5x10 200lbs


I checked the T-Nation website and it said that the second workout was thighs, abs, and calves. I decided to keep do the regular squat instead of the front one. I'm curious about the workout as it seems a bit easy.

A workout with 5x10 squats should not be easy. How many reps could you have completed on the last set?

Not a big deal, because you want to build up speed into a new program, and not overestimate the resistance to the point where you're coming up short on the prescribed rep range your first time out.

Set a benchmark, aim for a little more next time.

What's your maximum for both?

I weigh 162 and I can do the chin ups 7x and I can do dips 10x at this weight. I input it into the 1RM calculator, I think you reccomended it a while back, and it had me at 120lbs and 130lbs for the exercises. The dips were pretty tough and the chin ups were VERY tough, like I said I had to keep adding assistance

A workout with 5x10 squats should not be easy. How many reps could you have completed on the last set?

Not a big deal, because you want to build up speed into a new program, and not overestimate the resistance to the point where you're coming up short on the prescribed rep range your first time out.

Set a benchmark, aim for a little more next time.

Well it is supposed to be 60% of my 1RM and that is about 185lbs. I have done 5 sets of 20 reps with weight at a little lower than this a couple of months back. Maybe that is why this was a bit easier. I had a good sweat going and the last set was pretty decent. It was the first sets that were easy.

I'm supposed to add 5% to my squat day exercises and dips/chin ups day. But I'm not sure if 5% is too little for squats and I have no idea what the heck to do with the dips/chin ups day.

Also, I wanted to go into the gym today to get my 1RM max for my bench but I'm actually pretty sore from yesterday's workout and I'm not sure if this will affect the outcome. I wanted to see if what I did on Monday was actually 80% of 1RM. I supposed to do 1 more rep per set this Tuesday, for a total of 10 more reps. Maybe this will be tougher.

Thanks for the replies.

Today was actually this first day this week that I did cardio. I had finals this week and decided that after long nights studying, sleep was more important. I did eat like a pig this week too.

I have also been on the roof putting up Christmas lights. First time doing it, I'm a bit of a Grinch. It wasn't too bad but I badly underestimated the length of the extension cords. I now have to go to Target to see if they will exchange three chords without a reciept for 3 extension cords 3x the size. I suck at estimation...as you can tell by my workouts.:madpimp:

Day 7
ABBH 80% of 1RM

Deadlifts-----------10x3- 250
Seated Calf Raises- 10x3- 125
Ab Wheel-----------10x3- BW

The intensity for the Deadlifts was more than when I did the bench. I tested my 1RM for the bench before working out and the wide grip bench is 155, what I thought was my regular bench 1RM. So on Tuesday I'm going to keep the weight the same but switch the grip.
The calf raises also felt a little easy. I'll have to see what to do for next week. Well I'm off to see the Raider game. Go Raiders!

Don't lose sight of what you're really after with all the percentage of 1RM recommendations. They are after all just general guidelines that are necessary when publishing a program for the masses.

Set a benchmark with the target set X rep parameters, and aim to exceed this the next time you complete the session. If the program says 80% of your 1RM, but you need to use 75% or whatever to get through it the first time, use the lower load. If you know you've completed sets within the same volume range with a heavier load before, feel free to bump it up a little, but don't max yourself out early on to the point where progress in subsequent weeks becomes unlikely. It's got to be about shooting for a little more the next time out, with good reason to believe you'll get there.

When in doubt, go low, complete the total volume, and adjust accordingly for the next time out. There's no great harm done here. The worst that happens is it takes you an extra week or so running the program before you hit your peak and need to switch things around a bit.

The last thing you want is to be bouncing all over the place a few weeks in, and make assessing your progression more difficult than it should be.

Are you following a program? I was haphazardly lifting for months before getting on an actual program (starting strength), and I'm seeing rapid gains. And to tell you the truth, I have no idea what my 1RM's are.

Are you following a program? I was haphazardly lifting for months before getting on an actual program (starting strength), and I'm seeing rapid gains. And to tell you the truth, I have no idea what my 1RM's are.

Yeah. I'm doing the Aniti-Bodybuilding Hypertrophy program. Last week I did 3 reps at 80 percent of my 1RM on deads and bench and this week it will be 4 reps. I KNOW that soreness is not a good indicator of a good workout but after yesterday, my calves, abs, and back are way beyond sore. I had never done the Ab wheel before and lifting semi heavy a bunch of time really kicked my butt today. I can' laugh or walk right.

ABBH
Day 1
80% of 1RM

BB Bench Press- 10x4 130bs
BB Bentover Row 10x4 130lbs

I started off with a wide grip at 125 for my bench. Then I decided to switch to regular grip and added 10lbs. Too much. I dropped 5lbs and finished off the last five sets with 130lbs. I'm pretty sure that is the weight to work at. I also did my rows at this weight and it felt a lot better.

Overall better workout than last week.

Did some Liss cardio for 45 minute today. I finally finished my book, And Then There Were None. I read it about 13 years ago and I felt like reading it again. I'm wondering if that is where they got their inspiration for the Saw movies. Anyway my cardio session flew right by.

ABBH
Day 11 65% of 1RM

Squats- 5x10 200lbs
Cable Crunch- 5x10
Standing Calf raises- 5x10 220lbs


Squats felt a lot better today. I had a good sweat going. The cable crunches still felt a little light even the calf raises felt light. I'll probablly go up more than I'm supposed to the next time.

I'm still a little lost as to how to proceed with my next dip chin ups day, which is on Saturday. I'll really give it some thought and see how I did last week. The reps for my dips felt a little heavy last week, even though I squeezed them out, I'll add some weight there. I got no clue as to how to go about my chin ups though.

Got up and did some cardio this morning. Got a lot of reading done. I totally enjoy doing LISS in the morning perfect way for me to start off my day.

Right now I'm off to get my wife's present. Not sure what to get her. I'm scanning through Amazon's gift guides for ideas. Going to head out to the mall after dinner.

Tomorrow I have my dips and chin ups workout still wondering about the chin ups.

Right now I'm off to get my wife's present. Not sure what to get her.

Can't go wrong with chocolate ;)

Why wonder about the chinups? I love em...

Can't go wrong with chocolate ;)

Why wonder about the chinups? I love em...

I'm going to go with that for the stocking stuffers.

As far as the chinups, I grossly underestimated what I could do last week and I'm trying to figure a good resistance for them.

If you're going to miss, be conservative so you hit your rep range, and know what kind of progression to aim for next time. If you undercut the resistance by a bit, just throw in a few extra reps at the end and you won't feel like you cheated yourself any.

If you're going to miss, be conservative so you hit your rep range, and know what kind of progression to aim for next time. If you undercut the resistance by a bit, just throw in a few extra reps at the end and you won't feel like you cheated yourself any.

:tu: Thanks. I'll keep that in mind.

I'm freaking starving. I got to read up on eating late at night I've been getting really hungry on non-workout nights.

ABBH
Day 13 60% of 1RM

Dips 5x10 with 50lbs of assistance
Chinups with 90lbs of assistance


I went to a different gym and the dip/chin up machine looked different. The smallest increment of assistance it had was 50lbs. Added some weight to the area where you rest your knees but it pushed the pad all the way down. So even though it said 50lbs I don't think it was that. Anyway there is my workout.

Could you do a 2x5 of either of those without assistance? 5x10 is a lot of reps if you're trying to build strength. My quickest strength gains right now are coming from 3x5's.

Could you do a 2x5 of either of those without assistance? 5x10 is a lot of reps if you're trying to build strength. My quickest strength gains right now are coming from 3x5's.

Well this is the program I'm following right now.
ABBH (http://www.t-nation.com/readArticle.do?id=459341)

and it's for hypertrophy

I'll be done with it in about a week and a half. After that I'm going to lift for some strength using Waterbury's

SFM (http://www.t-nation.com/readArticle.do?id=485341)

It calls for lower reps at 80% and above of you 1RM for the upper body and 75% with the lower body. Each week more weight will be added to the workout while leaving the reps the same. At that time I'll be doing 80% of my 1RM at 3x5, which is what your suggesting. Pretty cool that you noticed what trained professionals recommend to their trainees.:tucool:

I have the spreadsheets which are infinitely easier to read than the articles.

I had one of the worst cheat meals tonight. I wouldn't mind the cheat meal so much if it hadn't tasted like crap. Now I know I said I wouldn't worry about cheat meals too much, but I am keeping 90 percent of my meals clean during any given week. And to waist it with tonite's crap.

My wife and I went to a posada and they had the worst tamales EVER! There were three types of tamales and I asked to taste each one. Green, Mole, and Raja (Chile strip). I was really looking forward to the green but they didn't hand me one of those. Instead I got a Raja and two mole ones. And of course the worst tasting one was the mole. Bleh! I felt like puking out my food afterwards I was craving a burger so bad.

I just noticed that I had been doing the exercises in the ABBH program all wrong. They are supersets and giant sets and I was doing each exercise seperately.:bang: I wouldn't have noticed if Doublecheese hadn't made that last comment that prompted me to post the article. Thanks:tucool:

Oh well, I'm going to finish off the last week the way it's supposed to be instead of starting all over. It's not a very gym friendly routine and starting it over would take me into the new year and I don't think people are going to be waiting around for me taking over 3 spots in the gym.

I did 100 pushups today at 25 rep increments. I got the idea from this article on T-Nation. 100 reps to bigger muscles. (http://www.t-nation.com/readArticle.do?id=459605)

lol @ doublecheese. Man, if you're doing a cheat meal, and you don't absolutely love the food you're cheating with ~ don't hesitate to spit it out ;)

lol @ doublecheese. Man, if you're doing a cheat meal, and you don't absolutely love the food you're cheating with ~ don't hesitate to spit it out ;)

Man, it was horrid. Stupid family event. Anyway.

Day 15
ABBH 80% of 1RM

Deadlifts-----------10x4- 250
Seated Calf Raises- 10x4- 160 I added weight
Ab Wheel-----------10x4- BW

I did it the correct way today, alternating exercises until I did 10 cycles...I always wondered what those A and B's were next to the exercises at T-Nation :doh:. I liked it. If anything it gave my forearms a little rest and I felt ready to tackle on the deadlifts after each set. So I did a total of 10 more reps per exercise. Kind of feels good doing that kind of progression. When I did my older workouts I would conisder a gain of 3 reps to be awesome. Now this. I guess that's what shorter sets allow you to do. Can't wait to start the strength program for 3 weeks and the feel the effects of it for the next 2 months on my bulking workout. :flex:

Oh ab wheel whooped my butt.

I read that 100 rep article... I'm going to try that out for my chest (and the "no-no" of just my left tricep :P)

I read that 100 rep article... I'm going to try that out for my chest (and the "no-no" of just my left tricep :P)

Yeah I'm doing the pushups right now but I can't do 50 at a time and I can't really do 25 every four hours, my students will trip out on me if I did. As I'm writing this though I just realized I could do light DB benches :doh:. I could do 50 in the morning and fifty at night. I'm not sure if I should keep doing it next week when I'm lifting for strength though. Don't know if that'll be too much on the body. I'll have to read the discussions on it. Let me know how it works out for you.

Pushups are pretty easy for me now, but I've been working on those for months. I had to use a pitiful weight (2.5 lb plate) to do 50 tricep extensions with my left arm. Nice thing about these exercises is how quick they work. You might want to start by just doing as many pushups as you can. You'll get to doing 50 in one shot pretty quick.

Pushups are pretty easy for me now, but I've been working on those for months. I had to use a pitiful weight (2.5 lb plate) to do 50 tricep extensions with my left arm. Nice thing about these exercises is how quick they work. You might want to start by just doing as many pushups as you can. You'll get to doing 50 in one shot pretty quick.

I think the article said to avoid failure. But I'll try it out tomorrow and see how many I can do and then subract a couple of reps and do that many until I get to 100, checking my progress once a week until I can do 50 and 50.

ABBH
Day 17 (Actually 18)
80% of 1RM

BB Bench Press- 10x5 130bs
BB Bentover Row 10x5 130lbs

I feel really good about this set today. I'm pretty sure my strenght went up. I'm curious to check next week. This is the last time I will do this set. I was actually supposed to do this set yesterday but I had to do some holiday shopping so I postponed it for today. I'm still going to get tomorrow workout in. I won't be able to make it to the gym on Sunday so I'll have to workout on Monday, I hope their open in the morning because if not I'm screwed. So if all goes well I'll finish up this program on Wednesday if not Tuesday.

It has been a pretty bad week as far as the diet. I'm not keeping up with the above 90%. It has been a very hectic week but next week should be better. I went holiday shopping yesterday and I did not have a meal at home, I did try to keep it semi-clean a wrap from subway. I had a cheat meal on Sunday and Monday. I also have a get together tonight and tomorrow. Oh well, thankfully I'm not cutting.

ABBH
Day 19 70% of 1RM

Squats- 5x10 215lbs
Cable Crunch- 5x10
Standing Calf raises- 5x10 240lbs

That's it. Just two more workouts to go on ABBH.

I also checked out some max's for the next program I'm doing.

I checked out the Good morning, standing military press and the seated row.
I'll be working out with this weight.
Good Morning: 185lbs
Standing military press: 75lbs
Seated Row: 120lbs

Still got to check some other exercises, like the tricep lockokut front squat (never done this one before).
Also I need to check the box squat, power clean and the lunge. I'll check out the lower body one's on Monday.

Did some interval style cardio this morning. I'm a bit in a hurry so I didn't do as much as I would like but my hear is still racing. I should have done my pushups before hand.

I got some kind of bug. Yesterday I started feeling real cold and had to take a nap for a while. Then I got real hot. I kept fluctuating like that all day long. I took a couple of power naps and I slept close to 12 hours at night. Since I woke up I've had an upset stomach. Kind of sucks.

I decided it would be best to skip today's workout and continue on Wednesday. I was going to be done with ABBH on Wednesday but one day off won't be to bad.

Anyway, hope those of you who celebrate tonight have a blast with your loved ones. God bless.

ABBH
Day 21 70% of 1RM

Dips 5x10 with 40lbs of assistance
Chinups with 80lbs of assistance

This was my last workout for these specific exercise. I never really felt a groove on these two and today was no different. I just could not get into the whole % on these two.

Tomorrow I'll perform the last workout on ABBH. I still haven't got all the RM's for the next program but I don't plan on starting it until Sunday.

I also plan to eat a little less on workout days but keep it the same on non-workout days, my diet varies.

This week just blew chunks. I was performing the last workout on ABBH today and I totally screwed up the weight. I was off by 50lbs on my deadlifts. (No wonder it felt so easy). It wasn't a total loss. I checked some maxes for my lifts on SFM, and that was a pretty decent workout.

Here is what my SFM plan will look like.

Day 1 (80% of 1RM)
Good Morning--3x5 185lbs
Dip------------3x5 BW

Chin up--------3x5 BW
BB Front Squat-3x5 150lbs

Jump Rope 5 min


Day 2 (75% of 1RM)
Military Press---3x8 75lbs
Box Squat------3x8 170lbs

Glute Ham raise-3x8 BW Not sure about doing this exercise yet.
Seated Row----3x8 120lbs

Jumping Jacks 5 min

Day 3 (85% of 1RM)
Power Clean----3x3 105 lbs
Pull Up---------3x3 BW

Tricep Lockout-3x3 185lbs
Lunge---------3x3 Haven't figured this one out yet

Jump Rope 5 min

There it is. This program is designed to improve strength. There are two pairs of exercises. Each pair is done as a superset with 90 seconds of rest between each exercise. This is only a 3 week program. I'm not all that strong to start off with but hopefully, with the 2% increases in weight from week to week, I'll see some improvement at the end of January.

Just finished doing some jump rope intervals. It was tougher than the last time I did it. I did 20 seconds as fast as I could and then rested 80 seconds. So a 20/80 interval. I did it 10x. It felt a lot tougher towards the end. I'll shoot for 1 or two more but I don't want to go higher than 20 minutes. After that I'll lower the rest by 10 seconds. We'll see how it goes.

I started SFM today. I couldn't get to the gym yesterday. I also switched day 1 and day 2. I think it will be easier to do this workout on Sunday's, the day I plan to go on from now on, than on Tuesday. The gym is more packed during the week and the chances of having people on the machines I need is less on Sunday.

Any way here is what I did today:

Day 1(75% of 1RM)
Military Press---3x8 75lbs
Box Squat------3x8 170lbs

Leg Curl--------3x8 140lbs
Seated Row----3x8 120lbs

Jumping Jacks 5 min


What actually kicked my butt was the jumping jacks. I guess my conditioning kind of stinks. Box Squats feel weird. The actual motion feels easy, the weight feels light. But when my butt hits that seat and I try to get up, it seems like I'm going to get stuck there. It wasn't too bad but the last 2 reps on my last set were tougher. I struggled a little to get up.

I think I underestimated the leg curl and the Seated Row was a bit light. I don't think it's that bad because I'll be going up 10lbs each week on these since I can't really make the 2% increase on it.

I found this article on estimating how much one can lift in any particular exercise if you know your max in the big three. It is an observational articile, not scientific But I thought it was pretty good because by knowing your max in the other areas you can get a pretty good guess at what weight you might want to check in on for another exercise.

For instance when I tried the Box squat. I thought it would be able to do the same weight as my regular squat. Well when I tried it my ass was glued to the seat and I couldn't get up. Now if I would have looked at the nifty article I would have known that I should be ablt to do about 50% of my deadlift. Knowing this I would have lowered the weight and gone up to that 50% to check it out.

It might not be that cool for the more knowledgable lifters out there but for the rest of us, I think it can be useful

How Much Can You Lift (Wimp)? (http://www.t-nation.com/readArticle.do?id=1823834)

Day 2 of SFM, which actually is Day 1

Day 3 (80% of 1RM)
Good Morning--3x5 185lbs
Dip------------3x5 BW

Chin up--------3x5 BW
BB Front Squat-3x5 150lbs

Jump Rope 5 min

I think the Dips were a little to easy, I should have started at a higher weight. I did look for the chains that you wrap around your waist to add weight but I couldn't find them. I'll have to ask the gym admin.

The jumping rope was a kick in the arse. I only did 3 minutes. I'm getting over a cold and I thought I was starting to get a coughing fit.

Day 5 (85% of 1RM)
Power Clean----3x3 105 lbs
Pull Up---------3x3 BW+10lbs

Tricep Lockout-3x3 185lbs
Lunge---------3x3 70lb DB

Jump Rope 5 min

I really enjoyed this workout. It took a while to set up on the tricep lockout. But that little superset had me working out pretty hard. I decided to add 10lbs to the pullups and it was just right. The lunges, I guesstimated 75lbs, using the article I posted earlier, and it was pretty much my 3 rep max. I went down to 70 for the remaining two sets. I got a pretty good grip workout walking the freaking DB back and forth. I think I'm going to keep the weight the same on that one for next week. The jump rope was tought. I can't do 5min in a row so I constantly stop to get a total of 5min. My calves start burning for a while. I have to say I really enjoyed today's workout. Really looking forward to next week.

Day 8 (Actually 7)
Good Morning--3x5 190lbs
Dip------------3x5 BW+10lbs

Chin up--------3x5 BW+5lbs
BB Front Squat-3x5 155lbs

I switched the workouts to how Waterbury suggests and I can kind of see why. My shoulders are super sore after the Power cleans from the other day. I don't think I could have done the Military Press all that effectively today. I felt the bar smoosh my sore muscles when I put the bar along my traps for the good mornings.

All the weight felt right on. Not sure if I'm going down low enough on my Good Mornings, I'll have to check some video. The dips were perfect I went in weighing 178 plus the 10lbs (188) and 183 for the Chin ups.

Day 10
Military Press---3x8 77.25lbs
Box Squat------3x8 170lbs

Leg Curl--------3x8 150lbs
Seated Row----3x8 130bs

I tied a shoe lace with a 2.5lbs plate around the middle of the bar for my military press. Did I look silly? Yes. Do I care? No. I went up the 2% reccomendation. I was struggling again towards the end of the box squat. I wa afraid I would stay on the seat for the last rep.

The last two exercises were ok. I can't really go up the reccomended weight because the plates on the machines only go up by 10.

I'm halfway through the SFM workout. I can't wait to check my maxes for the next program I'll be on.

Did some interval jump roping today. I lowered the rest time to 60 seconds and then I jump rope for 20 seconds. I did about 17 minutes worth of that. Feel good. I got a little bloated from the Christmas holidays. Didn't gain too much weight but still, I'm not looking as lean as I did before, not that I was super lean to begin with.

Day 12
Power Clean----3x3 110 lbs
Pull Up---------3x3 BW+15lbs

Tricep Lockout-3x3 190lbs
Step Ups---------3x3 70lb/75 DB

Jump Rope 5 min

I pretty much added 5lbs to everything. It went well. I took two dumbells at a different weight, to keep it a 5lb increase. I held the DB on the side I was using to step up, then I switched. One more week of this workout and then it the WM

I really like the way your routine looks... I'm going to try and find my 1RM's after my spring cut and try out this plan you're on.

Mind me asking how long your lifts usually last? How long of breaks do you take between sets?

Oh, and you said you were concerned about form for your good mornings, why not post a form critique vid? I thought I was doing squats until I posted a vid for form critique :P

I really like the way your routine looks... I'm going to try and find my 1RM's after my spring cut and try out this plan you're on.

Mind me asking how long your lifts usually last? How long of breaks do you take between sets?

Oh, and you said you were concerned about form for your good mornings, why not post a form critique vid? I thought I was doing squats until I posted a vid for form critique :P

I would put up a vid but I don't have any way to record it.

I really like the routine and it is only for 3 weeks. It's mainly for strength.

The workouts last less than 30 minutes. There are 90 second rest between each exercise and they are done as super sets. First exercise, rest 90 seconds, then 2nd exercise. Repeat until the first and second exercise have been done for 3 cycles. The pairings are separated for each workout I do. It take me about 30 minutes to do the workout and then I have to drive out to the park to finish up with the jumping exercises.

I linked it earlier in the thread.

I upped my calories. I will be consuming about 3200 on my workout days and 2800 on my off days.

Day 15
Good Morning--3x5 195lbs
Dip------------3x5 BW+15lbs

Chin up--------3x5 BW+10lbs
BB Front Squat-3x5 160lbs

Jump Rope 5 minutes

I went up 5lbs for every exercise. This is the final cycle of the workout so I won't be doing these exercise combo until the next time I decide to do the program again. The dips, good mornings, and chin-ups all felt right on target. The Front squat felt a little weird today. On the last set I tried to do the the olympic stlyle front squat (I think I wrote that write) as opposed to resting it on me with my arms crossed. I'm pretty sure I did that all wrong. My wrist was hurting after that. It's good now but I didn't not like that style one bit.

I was able to sustain the jumping for longer periods this time. I didn't rest as much to get the 5 minutes of jumping jacks.

Solid progress :tucool: Got a plan for how long you're going to keep your calories up?

Solid progress :tucool: Got a plan for how long you're going to keep your calories up?

Until I'm not gaining anymore weight on those calories...then I'll up them again :eat:

Day 17
Military Press---3x8 80lbs
Box Squat------3x8 180lbs

Leg Curl--------3x8 160lbs
Seated Row----3x8 140bs
Jumping Jacks- 5 minutes

I almost stayed on my butt for the last set of my box squats. The Press' were tough too.

One more workout to go and this strenght program is over. I'm not sure how to go about checking my maxes for the next program. Should I check it the day after my last workout or the day before my initial workout for WM. I'll post the workout here a little later. I'm super pumped to gain some mass on this program.

Waterbury Method

DAY 1

Barbell Back Squats: 10x3
Rest: 70 seconds

A1 Dips 4x6
A2 Bent-Over Barbell or Dumbbell Rows 4x6

Rest: 60 seconds (between exercise pairings)


B1 Skull Crushers 4x6
B2 Standing Barbell Curls 4x6
Rest: 60 seconds

Hanging Leg Raises 4x6
Rest: 60 seconds between sets


DAY 2

GPP work

DAY 3

Barbell or Dumbbell Bench Press 10x3
Rest: 60 seconds between sets

A1 Partial Dumbbell Deadlift (Romanian Deadlift) 4x6
A2 Standing Barbell Military Press 4x6
Rest: 60 seconds (between pairings)

B1 Standing Calf Raises 4x6
B2 Upright Rows 4x6
Rest: 60 seconds (between pairings)

Triceps Pressdowns (or French Presses) 4x6
Rest: 60 seconds

DAY 4

Same as Day 2


DAY 5

Chin-ups 10x3
Rest: 70 seconds (between sets)

Note: Utilize a supinated (palms up), shoulder-width hand grip

A1 Decline Barbell or Dumbbell Bench Press 4x6
A2 Standing Hammer Curls 4x6
Rest: 60 seconds (between pairings)

B1 Seated Calf Raises 4x6
B2 Glute/Ham Raises or Leg Curls 4x5
Rest: 60 seconds (between pairings)

Lunges or Step-Ups 4x6
Rest: 60 seconds (between sets)

Note: No rest between legs

DAY 6

Same as Day 2

DAY 7

Off


Loading

Once you’ve finished the first week of the program, the loading on all sets must be increased. Here’s how it all breaks down:

Week 2: 82.5% of 1RM for all lifts

Week 3: 85% of 1RM for all lifts

Week 4: 87.5% of 1RM for all lifts

__________________________________________________ __________________________________


I'm thinking about changing the back squats to box squats. I really liked them.

Holy cow ~ 10x3's? 10 sets of 3 reps? Wowzer. I should try that for my chinups.

Holy cow ~ 10x3's? 10 sets of 3 reps? Wowzer. I should try that for my chinups.

It's supposed to let you workout without feeling the fatigue but still lift at a higher load.

I just did some jump rope cardio. I did intervals of 20/60 for a total of 80 seconds I did it 13x. Total time was 17:20 seconds.

Day 19

Power Cleans 3x3 115lbs
Pull Ups 3x3 BW+20lbs

Tricep Lockout 3x3 195 lbs
Step Ups 3x3 75/75 lbs

Jump Rope 5 minutes

Final workout for SFM. Not sure how I'm going to go about finding my maxes for the next workout. I'll probably go in tomorrow or Saturday to check out some exercises and I'll probably just estimate on some others.
Let's see if I really did get stronger this month.

DAY 1
Box Squats: 10x3
Rest: 70 seconds

A1 Dips 4x6 25lbs
A2 Bent-Over Barbell 4x6 140lbs

Rest: 60 seconds (between exercise pairings)


B1 Skull Crushers 4x6 80lbs
B2 Standing Barbell Curls 4x6 70lbs
Rest: 60 seconds

Reverse Crunches 4x6
Rest: 60 seconds between sets

The Box squats were a little too light. I'm going to go up more than what the 2.5% increase next week. I shouldn't be able to do another rep on the last set and I did a couple more.

I'm getting a little better at guessing what I'm capable of doing. I tested my 6rep max for the bench (for Tuesday's workout) and I hit it dead on. I switched up to a wide grip bench press and I put 140lbs on it. I did exactly 6 reps. Using the 1RM calculator my max is 168 lbs. I know that the calculators are not 100% accurate but they have been pretty close for me. I'm guessing I did get stronger because I was benching my weight with a shoulder width grip. Now it's my weight again but with a wider grip.

I hadn't worked out my arms directly for about 2 months I had a pretty good pump after today's workout. I missed that feeling.

I tried to do the GPP ASAP (http://www.t-nation.com/readArticle.do?id=468125) but I could not do the second hybrid (situp, stand up, jump up). I would get stuck on the floor. I sat there for the whole freaking 180 seconds trying to stand up from the sit up position.

I'm going to try some of Ross Enmait's GPP stuff. I'm leaning towards one of these two:

Burpees x 30 seconds
Jumping Jacks x 30 seconds
Grasshoppers x 30 seconds

Do this 2x (1 set) without rest for a total of 3 minutes. Complete 4-6 sets with 1 minute rests between sets.
or

the same thing but shadow boxing for instead of grasshoppers.

I'm pretty sure I can do those.

That sounds really aerobic. 6 sets of that would kill me :P

Where did you find a 1RM calculator?

That sounds really aerobic. 6 sets of that would kill me :P

Where did you find a 1RM calculator?

You should have seen me trying to do the GPP ASAP. I looked like a turtle tring to get off from its shell.

1RM (http://www.thepumpingstation.com/1repmax.html)



I think Chico posted it a while back. I've checked it out and it's pretty close to most of my exercises.

DAY 3

Bench Press 10x3 140lbs
Rest: 60 seconds between sets

A1 Romanian Deadlift 4x6 225lbs
A2 Standing Military Press 4x6 85lbs
Rest: 60 seconds (between pairings)

B1 Standing Calf Raises 4x6 400lbs
B2 Upright Rows 4x6 35lbs
Rest: 60 seconds (between pairings)

Triceps Pressdowns (or French Presses) 4x6 75lbs
Rest: 60 seconds

My bench was right on. I struggled to get the last rep in on my last set. The first superset was a kick in the arse. I actually started out light, thanks to some help in a previous thread I made, but it was too light. 225lbs was right on. The last rep on the last set of my military press was super tough. I barely got it up and I can kind of see why they don't allow it in some gyms now :D.

I used all the plates in the calf raise machine. Don't know how I'm going to go about increasing the weight next week. I can't do the ones with a barbell on my back and my feet on a small block...there aren't any blocks at my gym. I'll have to ask about bringing one. The dumbell rows were too easy. I think the correct weight would have been 40lbs. Oh well.

It's official. I'm a wimp. I just tried my new GPP program. Boy did I suck. I'm sweating like crazy and I did not even do one complete set. I did the burpee's, jumping jacks, and grasshoppers. Then I was going to do it again to complete a second set. Heck no. So I waited and said I'll cut the sets in half rest 1 minute and do 3 more. I did one more and I had to stop 3 seconds short on the grasshoppers. I am doing them inside and it is pretty hot but that's no excuse. I totally need to get better at these. I'll continue this again on Friday and Saturday. Next week I'll add another half set maybe four. When I can do 2 in a row I'll be closer to what the program needs to be.

My hamstrings are super sore today. I've done leg curls in the past month but I guess the Romanian Deadlifts put a new strain on them and they are sore. I'm sweating all over my keyboard me and my extremely low Vo2 are out.

DAY 5

Chin-ups 10x3 BW+15
Rest: 70 seconds (between sets)


A1 Decline Barbell 4x6 55lbs Just noticed it was Barbell.
A2 Standing Hammer Curls 4x6 35
Rest: 60 seconds (between pairings)

B1 Seated Calf Raises 4x6 135-225lbs
B2 Leg Curls 4x5 170lbs
Rest: 60 seconds (between pairings)

Step-Ups 4x6 65/65 DB
Rest: 60 seconds (between sets)

Note: No rest between legs
I think I overestimated my chin ups. Next week I'll go down or stay the same.

Just noticed I could have done Barbell instead of DB for the bench. Which would have been a heck of a lot easier, getting those DB's is a pain. Not sure what my 6 rep max would be but the 55lbs dumbells were too easy.

I started off at 225 for the calf exercise. I did exactly 6 reps and I couldn't get it up again. Totally embarrassing since the machine doesn't have a lock safety for this. I had to wait for someone to help me get it up off my legs. I took of 45lbs and the same thing happened 2 sets later. Again I had to ask for help. I don't think I'll be working this muscle to a 6 rep failure anymore.

The step ups were also a kick in the butt. I did them perfectly the first set. On the second set I did the 6 reps for my right leg but only got 3 off on my left leg. My breath was giving out and my forearms were crying uncle. I rested and completed the sets at 60lbs but I could not manage the rep count for each set. Too tired. I still did a total of 24 reps though.

I might lower the weight on this one next week to 55lbs build some forearm strength and a little bit more endurance. Or I just might put a bar across my back and not worry about my grip.

Either way my legs had like instant DOMs today. I'm sore all throughout my legs.

You have any specific goals right now, or just training in general?

Still trying to bulk up. This workout is at 80% of my 1RM and I go up 2% each weak for a month. I won't go up that much for the lighter exercises though, like arms. It's another waturbury workout. I really like the all three days.

Alright, cool cool. I'm trying to cut at the moment, but I'm just doing a different set/rep scheme with all the big compounds I was bulking with. I love the compounds :)

DAY 8
Box Squats: 10x3 185lbs

A1 Dips 4x6 BW+30lbs
A2 Bent-Over Barbell 4x6 145lbs


B1 Skull Crushers 4x8 80lbs
B2 Standing Barbell Curls 2x8, 2x6 70lbs
Rest: 60 seconds

Reverse Crunches 4x6


I went up 15lbs on the box squats, as I though they were too easy last week. It went better this week.

I will be going up on the skull crushers next week and do 4x6. If I can do 4 sets of 8 for the smaller muscle groups then I know I'll be ready to make the jump to the next weight.

Alright, cool cool. I'm trying to cut at the moment, but I'm just doing a different set/rep scheme with all the big compounds I was bulking with. I love the compounds :)

I'll go check out your journal in a bit.

I probably won't cut until May maybe Aprill and it will only be for a month. I'll do a complete cutting cycle in September.

DAY 10

Bench Press 10x3 145lbs

A1 Romanian Deadlift 4x6 230lbs
A2 Standing Military Press 4x6 85lbs

B1 Standing Calf Raises 4x6 400lbs
B2 Upright Rows 4x6 40lbs

Triceps Pressdowns 4x6 75lbs


I went up a little more than I was supposed to on the Bench. I'm only supposed to go up 2.5% and it was 1lb more than that, but I'm unsure as to how to put 144lbs on the bar. I barely squeezed out the last rep. I'm not sure what I'm going to do next week because another 2.5% is 148lbs. 150 may be too much if I went over it this week. Hmm we'll see.

I went up on the Deadliftt and kept the military press the same. I'll try to shoot for 8 reps for my Military press next week. I went up in upright rows (weight) it felt better than last week. I don't like the was the Calf Raises feel. It feels like there is too much weight on my back, my body actually hurts when I get off from under the machine, but the actual calf raises are too easy. Not sure if I should go for less weight. I'll also shoot for more reps on my pressdowns.

Wow! Tons of progress, Nowhereman! Way to go! You're always making gains!

Wow! Tons of progress, Nowhereman! Way to go! You're always making gains!

Thanks. I really like Waterbury's programs. They are fun. And I see progress each week in some area. I have done 3 of his programs so far and I haven't felt like I'm hitting a rut. I'm lifting more than ever. I know your cutting right now but he does have some workouts for losing fat. Not saying what you are doing is not working(you're doing awesome) but I'll send you his fat loss workouts just so you can check it out.



DAY 12

Chin-ups 10x3 194lbs

A1 Decline Barbell 4x6 145lbs
A2 Standing Hammer Curls 4x8 35

B1 Seated Calf Raises 4x6 135lbs
B2 Leg Curls 4x8 170lbs

Step-Ups 4x6 55/55 DB




Comments:
I weighed myself before the chinups today and I added 12lbs to it to complete my exercise. Chic had reccomended me checking my weight before, don't know I why I hadn't done it. Next week I'll check my weight and add enough resistance to equal 5lbs more.

For the decline bar I started out with 135 but it felt to light. I added weight and ended up at 145. Felt good. I also performed 8 reps of hammer curls so next week I'll go up.

I decided to stay conservative with my calf exercise, in order not to repeat last weeks embarassing situation. I also performed 8 reps of the leg curls so I'll be going up to 180 next week.

I did 55lbs on the step ups and my forearms were killing me. Next week I'll switch them to lunges and shoot for 120lbs.

Two more weeks of this workout and I'm done. On to Hybrid Hypertrophy (http://www.t-nation.com/readArticle.do?id=580380). This looks really fun.:jumping:

Hmm. I took some measurements this morning. I'm at 175 and my waist to arm ratio is 2.5 up from 2.38. So I'm gaining muscle and or fat. I seriously doubt that my gains have been mostly fat. I'm up almost 20lbs and I think I would look very differently if it had been mostly of fat.

I go a bit over excited and just wanted to gain weight. I'll have to clean it up a bit. BUT not today. I'm taking my wife out to Ruidoso and we're going to have some breakfast in a bit and dinner over there. I'm taking my protein shakes though.

You're adding good weight to the bars and good weight to yourself ;)

You're adding good weight to the bars and good weight to yourself ;)

Thanks :tu:

DAY 15
Box Squats: 10x3 190lbs

A1 Dips 4x6 BW+35lbs (216lbs)
A2 Bent-Over Barbell 4x8 145lbs


B1 Skull Crushers 4x6 90lbs
B2 Standing Barbell Curls 3x8, 1x6 70lbs

Reverse Crunches 4x6

Time: 50:48
Calories: 497
MHR: 174 (91%)
AHR: 135 (70%)


Comments: I decided to take a page out of Zen's logs and take my heart monitor to get some extra info. I found my heart rate stayed up longer just by walking around. It would drop by a lot just by sitting down. So walking good. Sitting bad.

I should have gone higher on my squats. They didn't feel as tough as it should have. Next week I'll probably go up more than the 2.5%.

The dips went very well I even squezed in 1 more on the last set. I'll have to think about going up more than 5lbs for next week. I did 4X8 of the Rows so next week I'll go up.

Skull Crushers at 90lbs today. My forearms hurt(only a little) as the bar went down but only for the first rep. The rest of the reps felt good. It's weird that it only hurts on the first rep it's like my arm is getting used to the heavy motion and I have to go super slow on the first rep. Kind of happens on my dips now that they are heavier.

I almost did 4 sets of 8 reps on my curls. Next week I hope to do it. I'm pretty sure I will.

I'm going to change up my diet. I separated carbs from fats but I'm not going to do that any longer. I kind of stink as a cook and it's hard to find some recipe's. Heck even the Berardi's, a separating fat from carbs guy, book doesn't totally separate these. I'm looking at 3200 caloris with a 50/30/20 C/P/F ratio. I kind of already made my lunches for the rest of the week so I'll start this on Monday of next week. I'll slowly phase in some things. I'm working on meals right now so I'll post the macros a bit later.

Ok I came up with 2 plans so far. One is for a 30/50/20 P/C/F split and the other is for a 40/35/25 split. Both are for training days and the fat is a little lower than the actual percentages, it will be higher on off-days.

Meal 1 40| 90| 12
Meal 2 40| 40| 12
Meal 3 40| 70| 12
Meal 4 40| 40| 12
Meal 5 40| 80| 0
Meal 6 40| 80| 0



and


Meal 1 53| 47| 15
Meal 2 53| 0| 15
Meal 3 53| 47| 15
Meal 4 53| 0| 15
Meal 5 53| 90| 0
Meal 6 53| 90| 0

Carbs are still kind of seperated in the second plan. This is totally not official I'm working on this right before bed so I may wake up tomorrow and think this blows chunks.

DAY 17

Bench Press 5x3 150lbs, 5x3 145lbs

A1 Romanian Deadlift 4x6 235lbs
A2 Standing Military Press 2x8,2x6 85lbs

B1 Standing Calf Raises 4x6 300lbs
B2 Upright Rows 2x8,2x6 40lbs

Triceps Pressdowns 4x6 80lbs

Time: 48:24
Calories: 495
MHR: 186 (97%)
AHR: 138 (72%)

Comments:

I didn't think that I was ready to do 10 sets of 150lbs and I was right so I spit it up to average out the sets to 147.5. Next week I'll do 150.

Well my heart rate really got going during the RDL's and the Military Press. I did 4 more total reps on the press than last week and id went up in weight on the deadlifts.

I went down in weight on the standing calf exercises. Not because my calves couldn't lift the weight but because it was kind of hurtin my back having 400 pounds on it.

I haven't figured out the macross yet. I'm not sure if I should do a High carb diet or one with higher protein. Aceto and Waterbury, others too, reccomend a higher carb count than protein. I might try it out and see how I like it. But 50 percent of carbs sounds like a lot!

Ok here is my diet:

Workout Days
Protein Carbs Fat
38| 76| 11|
38| 46| 11|
38| 60| 11|
38| 46| 11|
47| 94| 0|
47| 94| 0|

Off days
Protein Carbs Fat
38| 106| 11
38| 46| 11
38| 60| 11
38| 46| 11
38| 76| 11
38| 46| 11


Comments:

Here is my plan. It's not 3200 calories. I went a little lower since I'm doing so many carbs. I'll see what happens. But it's pretty much a 30/50/20 macros. The fat is a little lower on workout days and the protein/carbs is higher. My breakfast is also bigger on non-workout days. If anyone has any thoughts or comments it'd be great.

I don't know what types of foods you are getting your macros from, but I know people have lost weight at "maintenance" calorie levels with super high carb diets, but all the carbs were from fruits and veggies.


When you put:
38| 76| 11|
38| 46| 11|
38| 60| 11|
38| 46| 11|
47| 94| 0|
47| 94| 0|

Are those the macro breakdowns in grams? I've read that it's not a good idea to have non-veggiets carbs too close to bedtime. Sounds like your plan is pretty solid, though.

I don't know what types of foods you are getting your macros from, but I know people have lost weight at "maintenance" calorie levels with super high carb diets, but all the carbs were from fruits and veggies.


When you put:
38| 76| 11|
38| 46| 11|
38| 60| 11|
38| 46| 11|
47| 94| 0|
47| 94| 0|

Are those the macro breakdowns in grams? I've read that it's not a good idea to have non-veggiets carbs too close to bedtime. Sounds like your plan is pretty solid, though.

The last two meals are a lot less then what I'm eating right now. I also had high carb meals for when I was cutting and I lost weight at a steady rate of 2lbs per week. I'll be eating those carbs right after workouts so I'm pretty safe. As a matter of fact I'm still freaking hungry just before bed on workout days. I don't really by into that whole "no carbs after a certain time" thing.

I kept them lower on other the other days because my body won't be using up that many carbs.

DAY 19

Chin-ups 10x3 199lbs

A1 Decline Barbell 4x6 145lbs
A2 Standing Hammer Curls 4x8 35

B1 Seated Calf Raises 4x6 140lbs
B2 Leg Curls 4x8 ???lbs

Lunges 4x6 135

Comments: Today is not my regular workout day but I moved stuff around to coincide with my wife's birthday. I forgot a couple of things today as well. My heart monitor, I was really curious about my stats for this workout but it looks like I'll have to wait until next week. Also I forgot a fork. I won't be home in time for my last meal and I made some food to carry with me but I forgot my fork. I hope the have one somwhere in this university.

I went up 5lbs on my chin ups.
I also went up 5lbs on my decline bench. But dork that I am, I forgot to go up on my hammer curls.

I have no idea what I did for the leg curls, this gyms machine has a different pulley system and I can't carry the same weight as the one closer to home. It's a 80 pound difference.

I switched to lunges and put a barbell on my back this time around.

DAY 22
Box Squats: 10x3 205lbs

A1 Dips 4x6 BW+40lbs (222lbs)
A2 Bent-Over Barbell 4x6 155lbs


B1 Skull Crushers 1x8,1x7,2x6 90lbs
B2 Standing Barbell Curls 3x8, 1x7 70lbs

Reverse Crunches 4x6

Time: 55:09
Calories: 609
MHR: 175 (91%)
AHR: 134 (70%)



Comments:
Box squats. I think I have come a long way in just under two months for this exercise. I remember being humbled and having my butt glued to the seat at 215lbs. I'm just 10lbs away from that now. I went up 15lbs from last week and I didn't miss a beat.

I narrowed my grip on the back rows and went up 10 lbs. Worked out well. I also went up 5lbs on my dips. Just 5 shy of a 45lb plate.

I did more reps on my skull crushers, total of 3, and just 1 more rep on my curls.

I burned a lot more calories this time around even though the numbers were about the same as last week, as far as the average HR and MHR.

Front squats 4 minutes at 50lbs. 20seconds and 10 second sets.

59 calories
max heart rate 172 (90%)
Avg 160 (83%)

what are you using to track your HR and calories burned?

what are you using to track your HR and calories burned?

My polar fitness watch. I have the F11. It's pretty cool but the F55 has more stuff. I like the polar brand. If you are tired with your watch they will upgrade it for a pretty good price. They also do a lot of little stuff to keep your watch working at tip top shape. I forgot it for my workout today so I won't have stats for that. I still need to get used to taking it to they gym.

DAY 24

Bench Press 10x3 155lbs

A1 Romanian Deadlift 4x6 240lbs
A2 Standing Military Press 2x8, 2x6 85lbs

B1 Standing Calf Raises 4x6 300lbs
B2 Upright Rows 4x8 40lbs

Triceps Pressdowns 4x8 80lbs


Comments:

I didn't do the wide grip today. I narrowed it up a bit and went up 10lbs. It was right on. The last rep of the last set was tough but I got it up. I think I have progressed a lot on my bench since starting the Waterbury programs, and for three weeks I didn't even do the bench.

The first super set was kind of tough. The gym was kind of warm and I tend to sweat a lot. My hands were kind of slick. I only managed to do 5 reps for the last set of my RDL's. Stupid grip. I didn't go up in weight or reps on the standing press' but they felt lighther, if that makes any sense :confused:

I was starting to think that maybe I lowered my calories to low but then I followed up by doing 4 more reps on my Upright rows and 8 more reps on my tricep pushdown. Plus my bench wasn't to shabby.

Like I said, I forgot my heart monitor so I have no stats as far as calories and stuff. Just one more workout to go for this program. I really enjoyed it.

Man, every time I check in you are always making gains! Better a bit too warm in the gym than a bit too cold, though. I can't wait for summer, I'd rather sweat than freeze while lifting :mad:

Those watches look nice! One of those suckers is now on my ever growing fitness wishlist (which consists of all those nifty fitness doohickeys I won't be able to afford while in college).

:flex: Thanks.


I never feel cold when working out, but then again I live in the south so it's a bit warmer. I hate the summer.

The Polar F55 is sweet! :drool:

For Valentine's day I got clothes. I remember when I hated getting clothes but this time I got workout clothes so that totally rocked. I was in need of some sweats and shoes. I got other stuff but the workout stuff was cool. Since my wife still had to go to school today I went to workout for the final workout of my current program. We're going out to dinner afterwards. Having sushi, a tradition we have kept for a while. I've only had sushi once since our vacation in the summer. Yum.

DAY 26

Chin-ups 10x3 202lbs

A1 Decline Barbell 4x8 150lbs
A2 Standing Hammer Curls 4x6 40

B1 Seated Calf Raises 4x6 145lbs
B2 Leg Curls 4x6 180lbs

Lunges 2x8, 2x6 135

Time: 46:43
Calories:449
MHR: 209 (109%)
AHR: 126 (66%)

Comments:
I only went up 3 pounds on my chins.
I went up and did 4 sets of 8 for my decline bench. It felt good. I also went up in weight on my Hammer curls and did the 4x6 required by the program

Just two more plates and I reach the max of the leg curl machine. Went up a bit on that.

I performed more lunges today. I did a total of 4 more. I was shooting for 8 but it was tough. Progress is progress even if it's one rep.

What really got my heart going was the lunges. Everything was pretty low until I got to them. Heck it went all the way to 209. Never done that before.

Well that was my last workout on this program. Gotta say I loved it. I'm definitely stronger than when I started it. But it's time to move on. I'll post the new workout after I get some other stuff done.

To hard to post everything. Here is the link Hybrid Hypertrophy (http://www.t-nation.com/readArticle.do?id=580380)

Mmmm... Sushi.

That's an interesting looking new plan. How long do you usually stick with a routine?

My wife and I had our first date at this restaurant a couple years ago on Valentine's Day. Back then it was just us and another couple. We've noticed that a lot more people started showing up each year. We have had to wait to be seated for quite a long time the last two years. Not only that, the service is going down the drain. I think next year we might have to break the tradition.

Since December I have switched up my workout every 3 to 4 weeks. While many don't do the drastic changes that I have made, completely changing the workout. Usually you can make small changes to the current program to keep it fresh bu I'm following Waterbury's programs for maximum strength and size gains as he sets them in his book. There are different goal and each goal has a year's worth of workouts. All his workouts are available on line so it's nothing groundbreaking. I'm going to do one final workout on the strength and size program and then switch over to fat loss/strength (maybe size) progression for a bit.

The new workout should be pretty tough. I went in today to get my first workouts max's. I did a lot better than I though on some exercises. I'm going shift my workout day from Sunday, Tuesday, Thursday to Tuesday, Thursday, Saturday.

Day 1

Close Grip Bench Press: 3x3 @ 145, 155, 165*165
*Skull Crusher:12 -14 @ 70 reps

Deadlift: 3x3 @ 200, 210, 225*225
*Front Squats: 12-14 @ 140

Chinups 3x3 @ 181, 191, 201*201
*Straight arm pulldown 12-14 @ 55

Time- 34:48
Calories- 413
MHR- 188 (98%)
AHR- 139 (139%)

Comments:
Not really sure what to think about the workout. I know that for next time I will have all the increments ready to add to the workout. I was rushing to get the plates on between sets. For the Deads I only did 2 reps on the last set. My grip gave out. The workout plan says not to use an inverted grip. I think that next week I'll knock off 5lbs and go from there.

For the front squats I used Zen's video as a guide to use the straps. I still stunk it up. I need to get the form down. A couple of reps into the exercise the bar rolled down to my biceps. Didn't feel to bad but after I got the bar my biceps felt crushed. They still hurt a bit. What a wuss.

Day 3

Power Clean 3x3 @112.5, 120, 125, 127.5*127.5
*Squat 12x225

Decline Situps 3x3 55, 57.5, 60*60
*Cable Crunch 14x (all the plates too fuzzy to read)

BB Incline Bench 3x3 120, 127.5, 135*135
*DB Military Press 13x 30

Time 30:48
Calories 388
MHR 176 (92%)
AHR 143 (74%)

Comments:
I liked today's workout more. But I felt as if I could have gone a little higher on my last two sets of the power cleans, even with the squats in the middle.

I totally estimated my ab sequence and it went pretty well. I think I overestimated on my first two sets but my last sets were good, except for the cable crunches. I had all the plates on it and it still felt light. I'll do them on the other side of the cables next week, it's a different pulley system and it feels heavier on that side.

I loved my bench. I did the first two sets and it felt good. I then did the 3x3 at 135 and I barely got up the last set. I was seriously starting to doubt that I would have enough juice to get it up again. I totally guessed my standing DB military press and hit it right in the range I was supposed to. I rested and went for the last set of 135. I was a bit worried and thought that I should ask someone to spot me, of course everyone has an IPOD on so I said screw it if I only get two off then oh well. I got the three off no problem. In fact it felt lighter than the first set of 135.

Day 5
* means to perform asterisked excercise between last two sets

Dips 3x3 @ 216, 230, 242.5*242.5
*French Dips 13 @ 70lbs

BO Rows 3x3 @ 155, 165, 175*175
*BO DB lat raises 14x15lbs

RDL 3x3 240, 255, 270*270
Box Squat 12x185lbs

Time 31:57
Calories 396
MHR 187 (97%)
AHR 141 (73%)

Comments:

Dips rocked and I estimated the French Press right on. What really got my heart rate going was the Box Squats. I barely squeezed out 12.

Day 8

Close Grip Bench Press: 3x3 @ 150, 160, 170*170
*Skull Crusher:12 -14 @ 70 reps

Deadlift: 2x3 @ 205, 217.5, 1x 2 230* 1x 3 220
*Front Squats: 12-14 @ 140

Chinups 3x3 @ 186.5, 196.5, 206.5* 1x 3 201
*Straight arm pulldown 12-14 @ 55

Time 37:51
Calories 400
MHR 181(94%)
AHR 130 (68%)

Comments: Well today's workout pretty much blew chunks. I went up on my Close Grip Bench press and that was pretty much awesome.

But the rest of the exercises stunk. I didn't perform all the reps on last weeks deadlift set. I still decided to go up this week since it was only one rep. Mistake. I only did 2 reps on my third set and there was no way I was going to be able to do it again. I lowered it.

Same thing for my chins. I stunk it up.

I think a couple of things could have happened.

A) I didn't eat enought. I have failed to gain any weight in the past two weeks. I should have raised my calories. I did do it but not until this past Sunday.

B) Overestimated a bit on those exercises.

C) Not enough rest.

D) all of the above.

I do feel a little tired right now. I'm sleepy, which is rare for me during the day. I have slept on time each night so I don't know what's up. Not sure if I should just quit my bulk now and start cutting next week. Take a week off and rest. I haven't rested for a week since October. I took a couple of days off last week but all I really did was shift my work out days by two. I'll see how I feel tomorrow. Rest can't be bad. And my dress slacks are feeling extremely tight. Might be time for a mini cut. I want to cycle 3 weeks bulk/cut. See how that works out. I hadn't planned on doing it until after this program finished but...well I'll think about it.

I took the week off from the gym, not from the diet. I lowered my calories. I'm eating about 700 calories less then I did last week. It was good that I took the week off, I had a bunch of homework and I was able to get it down no problems.

I posted a workout I wanted to do the the fat loss section but nobody posted a thing about it. I wasn't sure if it was any good. Oh well. I'm decided that I will do the WS4SB. Wherever it says 3-4 sets, I'm taking 3. I'm also probably not going to rest as much between the sets. Especially the supersets. Get that heart going. I'm starting tomorrow.

On a side not. I barely found out that our University is one of the hosts for the National Writing Project. It's called the West Texas Writing project. I'm going to apply but I need to submit a resume and a writing lesson plan I enjoy. I also need to take in some sample from my students writings. I'll be sure to take ALL my students writing, even the struggling one. I want the to get a good picture of what I do. Right now we're also working on poetry so hopefully we can get an anthology going for next week, they wrote some hilarious stuff today.

ME Upper Body

Bench: 95/5, 115/5, 135/3, 155/3, 175/3

Inc DB Bench: 35/20, 40/20

Seated Cable Row 120/12, 130/11, 130/11
Seated DB Power Cleans 25/12, 25/11, 25/10

Shrugs: 165/11, 165/11, 165/11

Hammer Curls: 30/13, 30/9, 30/8

Time 38:50
Calories 444
MHR 178
AHR 135

Comments:
I should have done another set of the bench. It should be 5 sets before the ME lift. I did four. I'll divide the weight up next time.

I went too light on the Inc DB. I felt it right away but I wasn't totally sure. I should have gone with my gut. I went up in weight for the second set and it was still to light.

The supersets felt good.. I went too light on the first set of the cable rows but I highered it for the remaining sets.

Nothing special about the shrugs and the Hammer curls.

My heart rate was most of the time but I did not feel tired or sweat at all. We'll se how the Lower body day goes.

ME Lower Body

Box Squat 95/5, 115/5, 135/5, 155/3, 185/3, 215/6, 225/5, 245/3

Step Ups 50/10, 50/10, 50/8

RDL 205/10, 205/10, 205/8

AB circuit. I opted not to do it.

Time 37:57
Calories 439
MHR 190
AHR 136

Comments:
The Box Squats was like the set that wouldn't end. I kind of did too many sets but I honestly thought that I would max out at 215. I then thought that 225 would be the finale but I went on to 245 and did exactly three. I think I'll keep in those exact sets for next time.

Step were tiring and my forearms were kind of tired by the RDL.

Also, I started talking to an old freind during the workout and that is why I opted out of doing the ABS. I know it wasn't the best choice but oh well. Even though we talked for a bit my AHR still was up. Next week it will probably be a little higher, after the AB circuit.

I noticed a little separation in my legs in the pics I took earlier this week. This is fairly new and it's my first notciable cut. Woohoo. I would post it but my bulging belly kind of takes away the coolness factor.

I think switching over to Box Squats helped out. Of course I can't prove this, but the really seemed to hit my muscles a little differently. I know I can't rely on them too much but I'm still progressing in weight on them so I'm keeping them.

Repetition Upper Body

Chin ups: 180/7, 180/5, 180/4

Lat Pulldowns 135/11, 135/10, 135/9
Seated DB Power Cleans 25/12, 25/12, 25/9

Standing DB Press 35/12, 35/12, 35/8

Shrugs 180/12, 270/10, 270/8
Tricep Pulldown 70/18, 70/17, 70/15

Forearm curls 50/17, 50/12, 50/9

Comments: I dislike working out on Friday. Not because I think Fridays should be a day off of working out but because I'm so busy on this day. I needed to get this workout in today so I can move up my workout days back to a Sunday, Tuesday, Thursday. I forgot my polar watch...well a bunch of stuff happened. I got to the workout and it went well.

My first superset was pretty good. I don't think I've ever sweated after sitting down for two exercise in a row.

The DB presses felt awesome.

I used the Shurg machine so the weight I used was probably higher than what I could have done on the bar. The T. Pulldowns were tough. I was going to lower the weight to 60 but I decided to give it a go. I'm glad I did.

I also forgot my CoC and I didn't workout my forearms like I wanted. So I improvised. Forearm curls.

ME Upper Body

Bench: 75/3, 95/5, 115/5, 135/3, 155/3, 175/3

Inc DB Bench: 55/15, 50/9

Seated Cable Row 130/12, 130/12, 130/10
Seated DB Power Cleans 25/12, 25/12, 25/12

Shrugs: 165/16, 185/11, 185/12

Hammer Curls: 30/16, 30/11, 30/9

Comments:
My polar watch was wacky today. If it keeps acting up I'll have to send it in for repairs. It didn't read my heart for a while and at other times it said it was beating 220 bpm. I'm pretty sure that's not going to happen warming up for my bench.

For my ME lift I did not do any better than last week. But I didn't do worse. I guess that's good since I'm eating WAY less. If I lose strength in any of my lifts then I'll up the calories.

The same didn't really hold true for the other lifts. I actually did better on a lot of them...except my DB Inch bench. I sucked. I did too much weight on the first set and I was torched for the second one at a ligther weight.

From then on I did more reps in every set. Pretty good, I think.

Awesome ~ still keeping on and even making gains in a caloric defecit. You do much cardio? Bummer about the watch, one of those could make cardio fun :)

Awesome ~ still keeping on and even making gains in a caloric defecit. You do much cardio? Bummer about the watch, one of those could make cardio fun :)

I opted not to do cardio this time around. I wanted to see how I would do. The truth is I would need to go to sleep about an hour earlier to get up and do cardio. I really don't feel like doing that right now.

As far as keeping up on a coloric deficit, well I'll have to keep an eye on my ME lifts. Today's lift felt a lot heavier than last weeks. It took me a couple seconds to get the third lift up.

Comments:
My polar watch was wacky today. If it keeps acting up I'll have to send it in for repairs. It didn't read my heart for a while and at other times it said it was beating 220 bpm. I'm pretty sure that's not going to happen warming up for my bench.

Most likely the strap, not the watch. Mine has done that every since I washed the strap. It's a contact/transmitter thing I'm almost certain.

As people thinking you can't make strength gains on a deficit, that's just crazy talk. Sure you can unless the deficit is too big or nutrition is bad on that deficit.

Well I know what I'm eating is not bad but it is WAY lower than what I was doing while bulking up. I was eating 3200 then I lowered it to 2500 then I opted to do 2000. I didn't really lose strength in my higher repetition exercises, I did better, but I didn't gain on my ME lift.

But I FINALLY understand that I can make strength gains while eating less. I just needed to read it about 1000x. I'll have to see my ME lift on Wednesday, I have to move it forward a day because I have an interview Tuesday afternoon.

As far as my watch, I think there was a guy who was wearing a heart monitor near me. I saw him and he kept eyeing his watch. I moved the strap around a lot to see if it would get fixed but it didn't. I kept adjusting the strap. I swear it looked like I was adjusting a bra...I got some weird looks.

ME Lower Body

Box Squat 135/5, 155/5, 185/3, 215/3, 225/3, 245/2

Step Ups 50/10, 50/10, 50/8

RDL 205/10, 205/10, 205/8

Comments:

Totally felt like crap. I didn't even feel like going to work out. It really felt like I was going on empty. I lost strength on the squat and didn't improve on the others. I felt really light headed, and I still do. I kind of stink at losing weight. Can't seem to get it straight. I think I may be eating too little. I'll need to up my calories a bit. I think this may be why I feel all weak. I did SGX but I can't really do it right now. Not enough time during the week. I'll have to rethink things.

Repetition Upper Body

Chin ups: 180/7, 180/5, 180/4

Lat Pulldowns 135/12, 135/11, 135/9
Seated DB Power Cleans 25/12, 25/12, 25/12

Standing DB Press 35/15, 35/12, 35/8

Shrugs 270/10, 270/8, 270/9
Tricep Pulldown 60/22, 70/22, 70/20

Forearm curls 50/17, 50/12, 50/10

Comments:
Ok. My Polar is officially fried. It said I was beating at 198 BPM and then I flatlined.

I stayed the same on my chin ups but I went up on pretty much everything else.

I thought I was going to have a crappy workout because I forgot my workout log, and my memory stinks. I was amazed I actually remembered the exercises, even if I didn't remember the rep ranges, I think I did too much on the first DB Press. I also didn't add all the carbs in my 2 post workout meals. I bought one of those carb drinks from the gym and I estimated how much I should drink. It had no fat and it is dextrose. It's pretty tasty. My head was (is) hurting and I didn't think I would bust out with that many reps. Glad it didn't turn out that bad.

I got accepted to a writing institute for the summer. It is part of the National Writing Project and I'm pretty pumped up to start it. I'm going to learn all sorts of writing stuff to take into the classroom. I finish my Master's degree in May and I will start this course in June. It is just for one month but we meet from 8 to 3. I had the interview this week and we talked for quite a while. There was only one thing I disliked. I was worried that they saw my cringe when they said it too. They said:

"Once a week we get out a little early and head out to a restaurant to have some drinks or get some food. We meet for two hours and we share our writing. It's great fun!"

My cheat meal was the first thing I thought of when they said that. Oh well. I'll have sometime to plan things out.

Ahh they just started cooking some gorditas around here. It smells enchanting. I felt like having some gorditas...:bang: but then all the people coming out of their are a little gordito...temptation gone.

ME Upper Body

Bench: 75/3, 95/5, 115/5, 135/3, 155/3, 175/3

Inc DB Bench: 50/18, 50/5

Seated Cable Row 140/11, 140/10, 140/9
Seated DB Power Cleans 25/12, 25/12, 25/12

Shrugs: 185/15, 185/12, 185/10

Hammer Curls: 30/15, 30/12, 30/9

Comments: Pretty much unchanged on the ME lifts. I did go up in wieght on the cable row and I'll need to go up on the power cleans for next week. Curls stayed the same. I switched up reps for the first two sets.

1FastGTX has given me some advice and I'm goint to make some changes to my diet. I'll also be doing deadlifts and box squats on alternating weeks. I'lll also be doing some HITT on off days. My pre workout nutrition will also change. Last week I kept changing between my SGX protocol and the 50/20/30 macros at 2500 calories. I will more than liekly go with the latter. Get a bit more calories. I'll post the pre and post workout info 1FastGTX gave me later. I'm off to the grocery store.

Big congrats on your Masters and the writing institute!

If your lift days aren't going well and you're getting light headed, you definitely need to up the calories. Better to lose the fat slowly than to lose something you don't want to ;) That was happening to me while I was trying to cut. I just upped my calories to maintenance and started doing some additional cardio and I started making progress again! Cardio really is invaluable for fat loss.

Thanks. I haven't got the Master's yet. I take my certification test in 3 weeks! :scared:

Yeah I'm upping my calories to 2500 here is the plan:

Workout/Cardio Days
M1: 2 eggs, egg whites, cheese, and half a whole wheat bagel

M2: All the Whey and Fish Oil

M3: Chicken, veggies, and olive oil

M4: Same as M2

M5: All the Whey and Oats

Workout/Cardio

M6: All the Whey and Oats

M7: Steak/Chicken, potatoes/rice and maybe veggies


Off Days
M1: 2 eggs, egg whites, cheese, and half a whole wheat bagel

M2: All the Whey and Fish Oil

M3: Chicken, veggies, and olive oil

M4: Same as M2

M5: Steak/Chicken, potatoes/rice and maybe veggies

M6: All the Whey, fish oil, and oats

I added another meal on workout cardio days, but it's still divided up. I'll be eating a little less carbs before the cardio. I bought some ground turkey so I'll see how that tastes and I'll add it on some days.

Took some progress pics this morning. It's been 16 days since the last one. Well my belly looks a liitle bigger from the side view but that may be the posture. However, it is a fourth smaller and my arm got a little bigger. So that ratio is good. I lost four pounds. I'm now 173.

ME Lower Body

Deadlift 95/5, 135/5, 175/5, 205/3, 235/3, 285/3

Step Ups 50lbs 10x,9x,6x

Hyperextensions 10lbs 12x, 25lbs 12x, 45lbs 10x

Ab circuit: 2x10 sprinter sit-ups, V-ups, toe touches, hip thrusts


Comments:

I'm kind of disapointed in the deads. Last year I lifted this much. I thought I gained strength in many areas and I thought it would be much higher.

I lost a couple reps on the step ups but I'm hoping that the new addition in carbs will bring this back up for next week.

I kept guessing wrong on the hyperextensions. I'll more than likely do 40lbs next week.

I really liked the Ab ciruit. I'll try to do more reps each week until I can do 20 and then I'll give the third set a try.

Repetition Upper Body

Chin ups: 180/7, 180/6, 180/5

Lat Pulldowns 140lbs 11x,9x,8x
Seated DB Power Cleans 25lbs 12x, 10x, 8x

Standing DB Press 35/12, 35/12, 35/9

Shrugs 290/10, 290/10, 290/10
Tricep Pulldown 60lbs 25x, 22x, 20x

CoC 3x max

Comments:
I went up a bit on the chin ups, the last two sets.

I highered the weight on my pulldowns and I kept the weight the same on the DB power cleans but I kept my arms at a more perpendicular position. Last few weeks I've copied the motions of the power clean but sitting down. Keeping the arms parallel is tough.

I highered the shrugs and I went up a couple of reps on the pulldown.

Congrats on the good weight loss, and good luck on your big test!

Your diet looks interesting... Check out this post (http://forums.johnstonefitness.com/showthread.php?t=41991) for some good information on nutrient timing. I've been following that idea loosely and it's been working pretty well for me ;)

You ever going to post your pics?

He he. I have been saying I'm going to post pics for sometime now. April will be my 2 year anniversary of working out. I wanted to post some spectacular pics but that's not going to happen. I'll post them later today. I got a study group. I want my bed.:sleep:

I did some jump rope yesterday. I did 20 minutes of 20/60 work/rest ratio. The 20 seconds were all out. I was sweating like crazy but I don't feel it is as tough as when I first started it. (I hadn't even done this in a while prior to this week).

I think starting today I will lower the rest time to 50 seconds and try to do 14 sets. I'm sure this will kick me in the butt.

Jump Rope

Work/Rest
20/50 seconds
14 sets

Total Time: 16:20

ME Upper Body

Bench: 75/3, 95/5, 115/5, 135/3, 155/3, 175/2

Inc DB Bench: 50lbs 18x,13x

Seated Cable Row 140lbs 12x, 12x, 10x
Seated DB Power Cleans 25lbs 12x, 10x, 8x

Shrugs: 185lbs, 15x, 13x, 12x

Hammer Curls: 30lbs 15x, 15x, 10x

Comments: Ok I think I may still be eating to little, I'll probably post on the beginner area later. I went down on my ME lift and the follow up exercise, but I went up on most of the repetition exercises. Don't know what's up with that. Oh and my polar watch works now, I just needed to wash the straps.

Yesterday we went to Cattleman's Steakhouse (http://www.cattlemansranch.com/index.html), if anyone is ever out in west Texas they should try and go.

I had a 14oz Rib eye, medium well, smothered with asadero cheese, tomatoes, green chile, and onions. I also had a side order of ribs, an apetizer, french fries, and ranch beans. Best cheat meal I've had in a while. Yum:drool:.

Oh and my polar watch works now, I just needed to wash the straps.

Told ya it wasn't the watch :D

Told ya it wasn't the watch :D

Ya. Amazing what a good washing does. And when I refer to my watch I refer to it as a whole :p. I don't plan on taking it to the gym anymore though. I take a little longer to workout because I'm working out with my wife. So, unless I pause it after each set, I don't see how I can get any useful info from it. Besides it was more out of curiosity that I was taking it anyway.

Washing mine is what screwed it up. I need to just buy a new strap for $20 or so.

did you put it in a protective ball or pouch?

did you put it in a protective ball or pouch?

I tied it up in a pillow case so it wouldn't get tangled in a knot...so yeah, pretty much.

ME Lower Body

Deadlift 95/5, 135/5, 175/5, 205/3, 235/3, 285/4

Step Ups 50lbs 12x,9x,6x

Hyperextensions 45lbs 12x, 12x, 12x

Ab circuit: 3x11 sprinter sit-ups, V-ups, toe touches, hip thrusts

Comments:
I did one more rep then last week for my ME lift. I also did 2 more reps on the step up. Next week I'll have to go up on the hyperextensions.

I did the extra set for the Ab circuit. I said I was only going to do two but I said to heck with it.

Won't be able to make it to the gym today so I'll go tomorrow morning. I did cardio instead.

Jump Rope

Work/Rest
AFAP
20/50 seconds
17 sets

Total Time: 19:50

I was really stumbling today. Almost from the get go I kept tripping over the rope. Really uncordinated today. Some sets were a little less then 20 but not less than 15. I do not feel it was because the set were too tough, in fact I think next week I will shoot for 40 second rest periods, I was just off today. Plus the rope tore my skin on my finger. I didn't notice it until AFTER the workout. I guess I was pretty focused. Now I got to go move about 100 bricks off a truck.

Repetition Upper Body

Chin ups: 181 8x, 6x, 5x

Lat Pulldowns 140lbs 12x,10x,8x
Seated DB Power Cleans 25lbs 12x, 10x, 8x

Standing DB Press 35/12, 35/12, 35/10

Shrugs 300 3x10
Tricep Pulldown 65lbs 23x, 18x, 15x

I forgot my Coc (again). I'm doing some right now but I did plate pinches at the gym

Comments:

I did ond more rep on my chin ups then last week.

I did a total of 2 more reps on my lat pulldowns and I went up in weight on my shrugs. I highered the weight for the tricep pulldown but I thought the progression took a big dip at on the second set. I didn't expect a 5 reps difference and 8 rep difference from start to finish.

Jump Rope Speed Sets

Work/Rest
AFAP
20/50 seconds
17 sets

Total Time: 19:50

Comments: I fixed the rope so it doesn't tear my skin on the turns. I wanted to buy a new one and was looking for an adjustable rope. I found one but was too dense to figure out how to make it shorter, I felt kind of stupid asking the guy who worked there but then I felt better when he didn't know either.

Next week I'll be 20/40 work/rest loads.

All spring break week I went to sleep at my regular time, that way I wouldn't be all out of wack this week. Now for some reason I can't go to sleep. I'm going to be tired tommorrow. And more then likely...the whole week. Just one night can ruin my whole week.

Rack Lock outs 95/5, 115/5, 135/5, 155/3, 175/3, 195/3

Incline DB Press 50lbs 18x, 13x

BB Rows 115lbs 12x, 12x, 10x, 8x
Rear Delt Flyes 15lbs, 12x, 12x, 10x, 8x

BB Shrugs 205lbs 12x, 10x, 10x, 10x

BB Curls 50lbs 15x, 12x, 10x, 8x

Comments:

I changed all the exercises except the 2nd one. I lost a little strength on the Rack lockout because I did 3 at 195 pretty easily about 2 months ago. It was a tough last rep. I wouldn't even call it a rep

I'm going down to 45 for the incline bench.

All the other exercises felt good.

ME Lower Body

Box Squats 135/5, 155/5, 185/3, 205/3, 225/3, 245/1

Reverse Lunges 115lbs 10x, 8x, 6x

Pull Through 70/12, 90/12, 130/12 150/12

Ab Circuit 3x12

Comments

I definitely lost strength on my Box Squats. I'll probably shoot for 235 on the final lift for next week.

Reverse lunges were tough. I was sweating like crazy after them.

I had never done the pull through's and I really underestimated the starting point. I did an extra set with all the plates and it was still a bit easy. I'll have to see how I can add some resistance to it. I'll post a question on the forums in a bit.

This past weekend I was flipping through the channels and I saw my city come up in the bio channel. A couple of words caught my eye.

Here is a little info on the story Lee Chagra (http://www.citvasia.com/TV_Listings/MoreDetails.aspx?strId=1656)

They used words such as "crime infested El Paso". Other words that just stunned me. I was cracking up through the whole thing. El Paso is one of the safest cities in the country, according to a lot of crime statistic reports. And to my knowledge it was even safer 30 years ago, when this incident happened. They stated the bars around the military base were infamous for brawls, they are some of the most boring bars in the city. Maybe there WERE different in the past.

I decided to ask some of my co workers who would remember the incident and they said that El Paso was even safer before and the show greatly exaggerated the events. Hmm makes me wonder about a lot of the shows I've seen on similar channels that shocked me. They were probably just being overly dramatic to create interest.

ME Upper Body

Incline Bench Press 65/5, 75/5, 85/5, 95/3, 205/3, 135/5

DB Bench Press 50lbs 19x, 15x

BB Rows 115lbs 12x, 12x, 11x, 10x
Rear Delt Flyes 15lbs, 12x, 12x, 12x, 1x

BB Shrugs 205lbs 12x, 10x, 10x, 10x

BB Curls 50lbs 15x, 13x, 10x, 8x

Comments:
There's this guy that started going to the gym on Sunday's and he pretty much takes over a little section of the gym. He was using the rack and I couldn't do my rack lockouts. I swithced up the 2 first exercise. Wasn't that bad because the ME lift was a personal record. Last time I tried for and ME lift, last year, I did 125lbs 4x.

I also went up a couple of reps on the other exercises. Except the shurgs. They stayed the same.

This past weekend I was flipping through the channels and I saw my city come up in the bio channel. A couple of words caught my eye.

Here is a little info on the story Lee Chagra (http://www.citvasia.com/TV_Listings/MoreDetails.aspx?strId=1656)

They used words such as "crime infested El Paso". Other words that just stunned me. I was cracking up through the whole thing. El Paso is one of the safest cities in the country, according to a lot of crime statistic reports. And to my knowledge it was even safer 30 years ago, when this incident happened. They stated the bars around the military base were infamous for brawls, they are some of the most boring bars in the city. Maybe there WERE different in the past.

I decided to ask some of my co workers who would remember the incident and they said that El Paso was even safer before and the show greatly exaggerated the events. Hmm makes me wonder about a lot of the shows I've seen on similar channels that shocked me. They were probably just being overly dramatic to create interest.

Leave it to TV to misinform in the name of "entertainment"... That's all "news" is; reality TV without celebrities.

I wouldn't worry so much about your ratios. If you're getting stronger, you're getting stronger! If you just stick with bulking for a long time (year or two) and then try a cut, you'll have so much more calorie burning muscle mass by then that it will be hella easier.

I really get tired of watching the news. I'll watch some cable news shows out there but they seem to talk about the same crap all the time. I get tired of it. Same with the local news. Same things over and over again. I pretty much just watch the Daily Show and the Colbert Report and I find I'm pretty much up to date with the rest of the newshounds that I work with. Only mine source was funnier.

I actually don't have a hard time losing fat. It's building muslce that come much slower to me. I want to lean out a bit and then bulk, cleanly this time. I get frustrated and then I go on everything goes approach. I won't let that happen this time around.

If your sick of the same ol' crap on the news then read anything by Greg Palast or John Pilger

Pilger does get a bit over-zealous but still worth checking out

I'm always on the look for good books. :tucool: Even if I don't have the time to read as much as I would like right now.

ME Lower Body

Deadlift 95/5 135/5, 175/5, 205/3, 235/3, 285/4

Reverse Lunges 115 12x, 10x, 8x

DB Pullthrough 55lbs 12x, 12x, 10x

Ab Circuit 3x13

Comments:

I switched back to deads because I'm going to add a leg day on friday. 20 rep squat! :spaz:. I was surprised I went up 1 rep. I thought I was actually going to go down.

I went up two reps on all the reverse lunges sets.

DB Pullthroughs also felt better than last weeks cable ones. Thanks to those that helped me out on the thread I posted. I decided to do the stop on the floor and not the actual swing one. Felt really good.

I'm thinking of looking into some bands. I see that they are pretty versatile, especially with exercises on WS4SB.

Repetition Upper Body

Bench 95lbs 30x, 12x, 7x

Pulldown 140lbs 12x, 10x, 8x, 8x
Rear Delt Flyes 15lbs 4x12

L-lateral raise 20lbs 10x, 8x 15lbs 8x, 8x

DB Shrugs 60lbs 10x 75lbs 10x, 10x, 10x
Skull Crushers 60lbs 15x, 15x, 13x, 12x

DB Holds 95lbs 3x

Comments:

I didn't think I was going to do 30 reps of the first set of my bench. I thought it was going to be around 20. I really enjoyed those sets thought. I'm not sure if I'll higher the weight to work out closer to my max. Not sure if that is better. I would think so.

I WAS going to do Chin ups for my second exercise but then I realized I can't do 8 to 12 reps of chins. I substituted for what I had been doing but I did the rear delt flyes. Time to go up on the flyes and I'm going to lower the weight for the Pulldowns, the last set was really forced.

I loved the L-laterals. I thought that I was going to be able to do them at 20lbs but when I forced the 8th rep on the 2nd set, I decided to go down. It's that little turn to the start of the military press that rocks.

Shrugs were a bit easy. I'll have to raise the weight next week. I think I'll give the skull crushers another go at the same weight before going up.

I forgot my Coc's AGAIN. So I did DB holds.

I think this was my best Reptition day, even if some exercises were a bit off. I really enjoyed the combo.

Jump Rope Speed Sets

Work/Rest
AFAP
20/40 seconds
15 sets

Total Time: 15:00

AHR 155
MAX 175
Calories 215

I lowered my rest time and I was surprised I kept up. I could have done a couple more sets but I'll do that for next week. I'm zeroing in on that 1:1 work ratio.

I noticed that the calories from fat burned were not as high for this workout. Not sure why.

Next week I'll shoot for 20 minutes.

Leg Day

Leg Curls 120lbs 4x15

Leg Extensions 70lbs 4x20

Squats 135lbs 5x20

Calf Raises 360lbsxmax, 450 3xmax
Followed by strip sets.

Calories 471
AHR 132
MHR 182

Comments:
I hadn't done this workout in a while. I should have gone higher on the squats but I wasn't sure if I was going to be able to do them.

My legs cramp up whenever I stop doing leg curls and start them up again. It's a weird exercise for me. Next week I'll do 145 for the squats.

Jump Rope Speed Sets

Work/Rest
AFAP
20/40 seconds
20 sets

Total Time: 20:00

AHR 155
MAX 178
Calories 288

Comments

I decided to do 20 minutes. It went well. I know I can do 20/30 work to rest ratio HITT next week. But I'll keep it the same as this week.

ME Upper Body

Incline Bench Press 65/5, 75/5, 85/5, 95/3, 115/3, 140/4

DB Bench Press 50lbs 20x, 15x

BB Rows 115lbs 12x, 12x, 12x, 11x
Rear Delt Flyes 20lbs 12x, 12x, 10x, 8x

BB Shrugs 205lbs 13x, 12x, 10x, 10x

BB Curls 50lbs 15x, 15x, 10x, 8x

Comments:
I am really pleasently surprised that I'm making strength gains while eating at a deficit. My goal was to keep the reps and sets the same and not decrease. I went up 5lbs on my ME lift and did it 4x.

I did one more rep on the DB bench.

I did more reps and I will higher the weight on my BO Rows for next week. Went up In weight no my Rear delt flyes (they were tough).

Squeezed out a couple more on the shrugs and did a total of 2 more reps on the curls. All that and I was tired as heck. We got home at 5am last night. One of my better ME days. Hopefully I can continue like this. Switching from dextrose to oats has made a huge difference (thanks to 1FastGTX for that).

My body needs more nutrients since it is on a deficit. This was the reason that oats are a bit better than dextrose for the body. I have no doubt that dextrose does some good, I had a great cut on SGX with dextrose, but I'm lifting heavier than I did on SGX (WS4SB) and the oats seem to be agreeing with me. 1FastGTX also suggested adding more fruit, like a banana in the PWO meal, but I don't really like fruit. I felt like puking up the chocolate, oat, banana combo. I do eat fruit for breakfast though. And I eat plenty of veggies :eat:.

Jump Rope Speed Sets

Work/Rest
AFAP
20/40 seconds
20 sets

Total Time: 20:00

AHR 160
MAX 182
Calories 298

Comments:

I lengthened my rope a bit and was able to go faster. The max heart rate was a bit higher and so was the Average heart rate. It was tougher today. I think I'll keep it at this set for a while longer. I might try a couple sets of 20/30 next week just to see how it goes.

ME Lower Body

Deadlift 95/5 135/5, 175/5, 205/3, 235/3, 285/5

Reverse Lunges 115 12x, 12x, 8x

DB Pullthrough 60lbs 12x, 11x, 9x

Ab Circuit 3x14

Comments:

I'm eating at a deficit and I'm still going up in reps and bodyweight. I had been going down but I have gained 3lbs since the start of the month. All on about 2300 calories on workout days and less then that on cardio days. I've gotten stronger so I'm pretty sure some of it is muscle. I am eating 2 cheat meals a week. BUT the first week of the month I skipped my last workout and said to heck with the diet because I was studying for my Master's test. I pretty much ate whatever for 3 days just because it was easier then spending time cooking, I had to study. I don't regret it. I passed my test. But last week my wife wanted to celebrate and I ended up having 3 cheat meals. (I would have felt bad telling her NO I deny your request for celebration because I want to lose some fat!) My choice my fault. I think I'm going to have to pull that back to just 1 cheat meal for the rest