[<3Frosty]

I plan on getting a good amount of sleep tonight, and then hitting the gym HARD tomorrow. Cant wait to see how i feel.

[<3Frosty]

Workout:

Day 2: Core myofibril, limbs sarcoplasmic

Pre-workout weight: 147.6

Light jog for 5 minutes, no stretch.

Off creatine as of now. 4-4-08

Exercises:
BB Deadlift:: (5 sets x 5-7 reps) (2-3 min)

• 145 lbs x 7 reps (2 minutes rest)
• 175 x 6 reps (2 min)
• 195 x 5 reps (3 min rest)
• 245lbs x 5 reps (3 min rest; felt amazing)
• 295 lbs x 5 reps (Grip failing on 3rd rep, reset grip and finished)

Front Squat: (4 sets x 7-9 reps) (2-3 min) (Underhand, elbows up)

• 65 lbs x 9 reps (2 min rest)
• 85 x 7 reps (2 min)
• 105 lbs x 7 reps (3 min)
• 125 x 7 reps (Been working on form, wrist arent quite flexible enough, but alot of the pain is gone there and instead focused on elbow for a few sets).

Leg Extensions: (3 sets x 9-12 reps) (30-90 secs rest)

• 80 lbs x 12 reps (60 secs rest)
• 90 lbs x 10 reps (90 sec rest)
• 125 lbs x 12 reps (Pretty easy, form got maybe a little sloppy on last 2 reps)

Leg Curls: (3 sets, 7-9 reps) (1.5-2 min rest)

• 65 lbs x 9 reps (1.5 min rest)
• 70 lbs x 8 reps (2 min rest)
• 105 lbs x 9 reps (felt great)

Calf Raise (DBs): (4 sets, 8-10 reps, 30-90 seconds rest)

• 50 lb DBs x 10 reps (30 secs rest)
• 65 lb DBs x 10 reps (60 secs rest)
• 75 lb DBs x 10 reps (90 secs rest)
• 85 lb DBs x 10 reps (Pretty easy, though grip was starting to slide).

Machine Ab Crunch: (3 sets, 10-15 reps, 30-90 seconds rest)

• 50 lbs x 15 reps (60 secs rest)
• 80 lbs x 12 reps (90 secs rest)
• 95 lbs x 17 (Heh, maybe chest piece was too high? Or it was just easy).

Internal rotations, external rotations: 12.5 lbs each.
trunk rotations: 90 lb barbell.

Total time working out (starting from BB Deads): 58 minutes

Post-Workout Weight: 151.6

Reflections: I really needed that rest. I walked into the gym feeling great, and felt great throughout the workout. Its always tough, but i feel amazing when i set out to get a certain rep total with a weight, and completely pass it with ease. I hope that my workouts follow this pattern from here on as i plan on getting enough sleep and keeping watch on my nutrition. I really ripped through the workout today, and weighed in lighter then the past week or so, and im happy about that. Hopefully i can start implementing cardio again. I am cycling off the creatine to see how it affects my fat loss. Im also curious to see how i feel energy wise and to see if i can keep up with this workout plan without the supplement. Cant wait for monday.

[mr_bhana]

Nice job frosty! how tall are you? and hows the split working for you?

[n88tr]

Are you just starting on the legs? I ask because your numbers are kinda low. Low is fine, I'm just asking.

[<3Frosty]

I'm about 5'4". Also, the numbers are low because im still getting used to how much weight i can push. I dont think they are low though... there is alot of volume involved.


Also, the split was working fine for quite some time. Its very enjoyable, i just wasnt doing my part to sleep and eat right, and it drained me because of it.

[KM]

Originally Posted by n88tr

Are you just starting on the legs? I ask because your numbers are kinda low. Low is fine, I'm just asking.

If you're referring to the front squats, have you ever done them? I don't think you realize how difficult the range of motion is, not only to get used to, but to execute properly.

His numbers aren't low, I object to that.

[<3Frosty]

Well well well. Havent updated the log in a while, though i feel i kept it going for much longer then i anticipated.

I will start making time to post my routine and my nutrition here soon, although i might not really do it for another 2 weeks. We will see.

However, im thinking of changing my lifting routine. The one i currently have doesn't focus on functional strength as much as i would like, and im thinking of starting up circuit training to get extra lean for the summer.

With the previous routine (thanks to ZiR for helping Kevin and then Kevin for letting me steal it from him and some tips as well), i have gained a good amount of mass and strength (actually, my strength in alot of weak points have skyrocketed), but i feel its time to find something new.

I want to focus on functional strength and athletic performance more than anything. I know that if i keep getting stronger, and my nutrition is there, i will also get bigger. Im not a bodybuilder nor do i want to become one, so im going to leave the bodybuilding routines behind from here on.

I want to use as little machines as possible, and focus on free weights and a little bit of use of the free-motion machine (which is alot better than most machines in what it can achieve).

I really want to go by the philosophy of Gym Jones who trained the actor/stuntcrew for 300. I dont just want pretty muscles, i want functional muscles.

So, from here on out, i will start to work on a routine that fits my mood and see if i cant get extra lean for the summer and then begin a light bulk and cut rotations from here on out. I want to get to roughly 7-8% bf, maybe even lower depending on how hard i have to work on my core, and remain near there from there on. I want to gain some size but most importantly functional strength and athletic performance.


Hope yall stick around to see where this goes.

[<3Frosty]

btw, just for ****s and giggles, i will probably set a day for maxes on squats, deads, bench, and some others just to see where i have gotten.

[<3Frosty]

Okay, im going to start compiling some ideas here.


First, i want a circuit that is a full body workout from my understanding. So, im going to try and have two-three exercises in each circuit that arent the same muscle groups. So, for instance i will be doing some deadlifts and then mixing in bench press. Front squats and mix in bent over rows.

Im also planning on including a wide range of explosive maneuvers, including some corkscrews for the global core, and one arm DB snatches for explosive power and core strength.

Im probably going to start doing other olympic-style lifts.

On the off days, i plan on keeping with HIIT training and improving on that every time. My goal is to be able to do it for 15 minutes with complete intensity. This is still using the 1:3 - 1:5 work to rest ratios.


I also plan on utilizing less bench exercises, unless they are on a Bosu or Swiss ball. I will still incorporate the big ones like bench press and some tricep maneuvers, but im going to try to ween myself off them as the idea is that you are never actually going to be doing those motions in real life anyways, let alone with a flat surface behind you.

Additionally, i plan on incorporating more bilateral movements, meaning using DBs or single-leg/arm exercises. Like a one-legged squat, or a DB overhead press instead of using so many barbells. This promotes joint integrity and stabilization muscles. It also tends to help even out weaknesses as most people have a stronger side when using a barbell.

Im also planning on incorporating more body weight exercises, so to sub the bench press im going to be doing weighted pushups of varying hand placements. Im also going to be doing body-weight rows and seeing if i can make sure my bench press strength isnt too much more then my pull-up strength.




These are all ideals i hope to incorporate into my exercises. Right now, im thinking about continuing with a mixture of the rep ranges and sets with similar rest ratios for the exercises, and perhaps turning this into a 4 day split much like i have now but making sure that i dont just focus on strength or size but both at the same time.

[mr_bhana]

good, ill like to see how it goes, looks like Zir's training style has had a lot of influence on u!

[KM]

You meant unilateral, not bilateral.

[<3Frosty]

Originally Posted by KM

You meant unilateral, not bilateral.

yea, unilateral for single limb exercises. Bilateral for dual limb exercises. Nice catch.


btw, im probably going to start working closely with Zir in the coming months and im pretty excited about that.

I took about a week off from weights and focused on cardio and i just worked out today and i hit everything i aimed for and then some. Taking a week off really is refreshing and you come back strong as hell.

[<3Frosty]

Workout:

Day 2: Core myofibril, limbs sarcoplasmic, local core work (oops, i did dynamic, oh well)

Pre-workout weight: Dunno, at Gold's

Light jog for 5 minutes, no stretch.

Back on creatine; Today is: 5-19-08

Exercises:
BB Deadlift:: (5 sets x 5-7 reps) (2-3 min)

• 145 lbs x 7 reps (2 minutes rest)
• 245 x 5 reps (2 min)
• 265 x 5 reps (2.5 min rest; regrip on last rep)
• 265 x 5 reps (3 min rest; regrip on 3rd rep)
• 275 x 6 reps (Reset twice, was going for 7 but decided 6 was good)

Front Squat: (4 sets x 7-9 reps) (2-3 min) (Underhand, elbows up)

• 96 lbs x 7 reps (2 min rest)
• 125 x 9 reps (2 min)
• 165 lbs x 8 reps (3 min; pretty hard, getting off balance)
• 165 x 7 reps (Alot easier this time, i got better positioned i guess; move up 5 lbs)

Step ups: (3 sets x 9-12 reps) (30-90 secs rest) <<May incorporate rest/work ratios.

• 30 lbs x 10 reps each side continuous (dunno rest time)
• 50 lbs x 9 reps each side continuous (Dunno rest time)
• 60 lbs x 9 reps each side continuous (dunno rest time)

DB Swings (3 sets, 7-9 reps) (1.5-2 min rest) <<May incorporate later

• 25 lbs x 15 reps (feeling it a bit in lower back)
• 35 lbs x 15 reps (better form)
• 45 lbs x 15 reps (Better form)
• 50 lbs x 15 reps (felt relatively easy)

Barbell Torque: (Still working on form; sometimes there is pain from exertion in legs)

• 10 lbs x 10 reps each side
• 15 lbs x 10 reps each side
• 20 lbs x 10 reps each side

Internal rotations, external rotations: 15 lbs each.

Total time working out (starting from BB Deads): 1 hour, 4 minutes

Post-Workout Weight: Dunno, at Gold's

Reflections: Well, im back home for the week, and i went to the Gold's. First workout of any kind in 6 days. However, i have really been wanting to nix the machines and so today i winged it and added two new exercises i have never done before instead of using machines. Im still weary of doing anything like DB Power Cleans and BB Clean Pulls. But these will do for now. I was weary of the step ups for risk of failing with a weighted barbell on my back. But, it was relatively easy and i felt comfortable doing them. Im still angry about my grip strength, it basically is keeping me back. I know i can go heavier on deads (which are mostly Romanian style for this workout, im still working on the form). Overall though, i felt great. This was the first day i have used Accelerade, and i felt it helped me stay strong through the workout. I was also working out after eating 2 hours previous instead of my normal 1 hour, which means that the intensity of the workout is impressive to me.

I have been slacking the past week and a half, so im going to start getting back into HIIT and lifting weights consistently. Can't wait to see where i go from here.

[<3Frosty]

Ugh. Well, i kept working out pretty consistently for the next few months after my last log post, but then i completely burned myself out, got lazy, and just go incredibly busy.

Since im back in school now, i am rededicating myself after a few months off. I wont be doing a log just yet, but i will start posting on the site more and it should help me refocus. Im still trying to get my body used to working out again with heavy weights, and i no longer have to take it easy. However, my strength has dropped and i can tell this big time. I weigh in at 148 right now, but my goal is to be a super lean 160. It will take lots of time and effort, but nothing comes easy in life from my experience.

For all those that had helpful words while i was here, thank yall. Im going to get back into the routine of things, and while my diet isnt likely to get back to the level it was here, including macros and diet logs, i will make sure i eat fairly clean and always have more than 5 meals a day.

Here is to hoping my re dedication provides more than just short-term gratification.

[Zack]

Welcome back dude! Let's get this thing going again!

[<3Frosty]

I agree. I have knocked off most of the rust, now i need to start working on my core and preventative exercises. Which of course, adds time to workouts, but that is what it takes some times.

[<3Frosty]

Okay, so im going to start doing front squats again, avoiding some standard exercises and focusing on single arm/leg exercises.

[<3Frosty]

Today, i ran inside on the treadmill (cuz its cold, and im a pussy, haha), doing a mixed program of high incline to low incline with varying speed. I average around 180bpm, and ended up doing nearly 3 miles over a 28 minutes time period.

Then i started up preventative exercises with internal and external rotations and standing trunk rotations.

My ankle feels pretty bad right now, and i have no clue why. I am positive i didnt roll it at any point, so it might just be the long layoff that is biting back. I am kinda sore in my chest from Friday's workout, but with over 8 hours of sleep i should be ready for my workout tomorrow.

[<3Frosty]

Today i did my normal 5 minute warmup. Then i hit front squats for the first time in probably 3-4 months. I took it slow, as it really is an awkward lift at first and can stretch you in places you didnt know you could stretch (mainly elbows and wrists).

25 each x 10. Super easy besides the awkwardness.
50 each x 10.
60 each x 10: kinda hard. A little pain but nothing too bad. Im shocked this didnt hurt more, though i have been stretching my arms in preparation for this lift and used a different hand placement.

Bodyweight pullups, kinda wide:
BW x 8 reps: kinda easy, going all the way down, pausing and full extension, then all the way back up.
BW x 6 reps: i burn out quickly on these. I used to use 35 lb plate on pull ups. Will have to keep the eye on the prize.

Hise Shrugs: 25 each side x 14 reps: these are unusual and gets lots of looks but i love them. You should start slow, but you can quickly build up if your core is in good shape. Works a large portion of your upper body.
60 each side x 12 reps: because i havent done them in a while, i need to work on the ROM.

DB Skullcrushers: 25x 8 reps: my triceps have been a typical weak link for me, so i need to work on these.
27.5x 5.5 reps: ****ing fail. oh well, haha.

EZ Curl Closegrip bench: 60x 14 reps: easy
80x10 reps: kinda hard.

DB Row: 45 x 10: focused on form here, pretty easy though.
60x10: focused on form, but broke it towards the end for each arm. Will stay at this weight and keep working on form.

DB Hammer curls: 30lbsx 8 reps each side.

BB Torque: 10 lbs x 20 reps total (10 each side): felt great, cant wait to start adding big plates.
20 lbs x 20 reps
20 lbs x 20 reps.

55 minute workout, weighed in at 150.2 at the end compared to 147.2 at the beginning. This is typical for me as i bring a half gallon of water and a shaker full of pre-mixed Gatorade and i usually have drank all of that before the workout ends.

Overall, i feel pretty good. Im going to work on my triceps and try and throw in preventative exercises to make sure i dont overload my joints/ligaments/tendons. Tomorrow, ill do cardio. Then wednesday ill focus on bench along with preventative exercises and perhaps look at moving to pushups with weight instead. The problem with push ups and any body weight exercise is you have to constantly adjust if your weight tends to fluctuate quite a bit like mine during a workout or even throughout the week.

[<3Frosty]

I weighed in at 149 yesterday, which is the most i have weighed in a while. Yay. It is small progress, but progress just the same. I felt as strong as i have in quite a while yesterday, focusing on chest and triceps with some heavy leg work thrown in.

Ill try and post the workout today. I will be doing HIIT in a while as well. Can't wait.

[<3Frosty]

Well, i have been keeping up with my training and I am getting close to the strength i had before i took a long break. However, i have very little free time between a new internship at a local paper, my on campus job, and school.

I have been keeping up with HIIT as well, which makes me excited.