[n88tr]

7-12 2008 saturday

845 am, up
1 scoop syntha6

915
2 slices 12grain
6 whole eggs scrambled [JustEggs brand, no cholestrol]

1100
2 scoops whey isolate [36 g]
1 blueberry muffin

100 pm
1 large monster energy drink [3 g carbs, 3 g sugar]

150
1 cup brown rice
40 g chicken breast
1 multivitamin

250
1 scoop syntha6
5 g L-glutamine

320 workout, lower
1 teaspoon creatine 5 mins prior to workout

leg extensions
1x15 60 lbs
1x15 70 lbs

seated leg curl
1x15 60 lbs
1x15 80 lbs

leg press
2x10 465 lbs
2x10 355 lbs

leg extensions
2x10 200 lbs

seated leg curl
2x10 140 lbs

seated calf raises
1x9 150 lbs
2x8 105 lbs

leg press toe press
1x15 322 lbs
1x13 300 lbs [burn comes on really strong, working through it]
1x12 290 lbs
1x11 280 lbs
1x10 270 lbs

Stretches

Post [420 pm]
" " same as last time

20 mins bike cardio [no magic left]

530
1 waffle w/ 2 tablespoons maple syrup
1 cup 2% skim milk
30 g cod fish

800
2 protein bars
1/2 gallon of water

1030, usual before bed meal

---

sunday
730 am, up for a leak, back to bed

930
5 g L-gluatmine
18 g whey isolate w/ 1 teaspoon creatine

945
2 slices 12grain bread
30 g chicken breast
4 spinach leaves
2 teaspoons fat-free ranch dressing

1115
2 slices 12grain bread
60 g slice turkey meat

230
2 slices 12grain bread
36 g whey isolate w/ 1 teaspoon creatine

515
1 blueberry muffin
50 g chicken breast

800
same as 515 meal

1130, usual before bed meal

---

7-14 monday

845
5 g L-gluatmine

850
1 scoop syntha6

910
1 blueberry muffin
60 g cod fish
1 glass 2% skim milk
1 multivitamin

1130
1 cup brown rice
1/4 cup blueberries
2 scoops syntha6 w/ 1 teaspoon creatine

-- no workout today, i have a business apt at 1 pm, till 3 pm. tomorrow i have Steve so tomorrow is back.

I put my calves through hell, i worked through the most intense burn ever, no question. it hurts to flex, but i smile.

My wireless connection is very bad here so i won't be as active on the forums as i would like. soon, soon it will be better.

[JakeVendetta]

I compared posts from the begining of your log with your newer posts. To be honest... you havent made too much progress in terms of weights/reps. It seems your trying to focus too much on trying to do every possible exercise and dont focus enough on the important ones.
I also notice you tend to avoid peoples advice, especially when it seems inconvienent or not what you think to be right. Just because your strict/dedicated doesnt mean your going to see results this isnt all it takes. Your taking one extreme and rolling with it you need to focus on improving as a whole. Being strict and dedicated is important dont get me wrong, you just overthink and take things way beyond what they need to be and you are being strict in YOUR WAYS... not the ways of bodybuilding. YOUR WAYS are that of over obsession and lack of understanding EVERYTHING as a WHOLE, you take one piece of this huge ass puzzle and just stare at it... what do you accomplish. NOTHING. You need to learn to stand before you can walk.

Are you making the progress that you want? Do you ever wonder why?

[n88tr]

Thanks for the encouragement!

I keep hearing BBing and getting results takes time, so why are you telling me i'm rushing it? I've accepted it will take some years before i start looking good.

I've said it numerous times before, my back injury PREVENTS ME FROM LIFTING HEAVY. got that? Good. In time, i will heal and then i will lift heavy and make gains.

If you want to offer constructive criticism, please feel free.

[JakeVendetta]

Once again i think you missed what i was saying. For instancefor dumbell bench press, you were doing 5x40, 5x45, 4x50 in march! its now July and your doing 4x7x35? Your inconsistancy is whats killing your progress. Stick with a few of the compound movements and get your strength up. It takes time but in 6 months you've made no improvement infact it seems you back track in some areas even if you pick up in others, your just spinning wheels. Because your doing so many exercises and not focusing on the important movements, your leaving too many variables to find out what your real weaknesses are. The fact is you are basically still at the begining of the journey, you need to lift like you are.
And what exactly is wrong with your back? If it hasnt healed in 6 months you either need a lay off or to get some help.

[n88tr]

I know my weights have been going down in some areas. I haven't been paying attention to them going up exclusively. I thought gains came from a variety of exercises and weights. I'll focus more on weight with less exercises, that's easy to do.

Sometimes it's weird, like i used to be able to preacher curl 90 lbs, but for w/e reason i'm back to 40-50 lb range. i think i've lost a lot of strength there. that was back when i was still on a cut, strangely.

I ****ed up my upper back in mid-jan 2008 with heavy 1-arm rows and i only took the injury serious a month back when i started Physical therapy. Since then i've learned to work easier and my back while still trying to build it up.

* My bad back impacts my workouts in most areas [off the top of my head here]

* I can't hack squat heavy [let alone free weight, which my form is **** but i posted about this already]

* I can't do upright rows for more than 2 sets, light or heavy, it doesn't matter.

* I can't run or jog for extended periods. ie I can't run around outside for cardio, which i used to do.

etc. But i'm working along with it and as long as i keep away from the heavy weights for a while still [for body parts besides the back], after i can get back to those my back will be better. it will be sometime still though, i can't rush this even though i want to. time is what is needed. I'm looking forward to finishing this bulk and then cutting up more then i did last time, that's what's exciting to me right now.

I did a light back workout with my PT this morning but i didn't break a sweat, even though we added on 25 lb more lbs on all the exercises [pulldowns, machine row, 1 arm rows, etc]. I'm going in to hit triceps, tomorrow will be chest and bis.

I apologize for being rude Vendetta, you're just trying to help out what's wrong and help me out, which is do appreciate very much. I try so hard, each day it seems, i make changes to have better gym performance. i take the dungeon very seriously.

[JakeVendetta]

Before considering my advice are you working with a physical therapist or a personal trainer? If its a physical therapist listen to what they tell you. If its a personal trainer i dont want to advise you anymore, and interfere with what hes trying to accomplish.

[n88tr]

It's a physical therapist.

[JakeVendetta]

I would listen to them then. Are you working out outside of what they are doing with you? Did they advise you on things to avoid, and what to do/not to do? If you want to take this to PMs i'll try to help you more.

[n88tr]

Basically don't go heavy on anything, that's what he said. Also, I need to get in 2 other back workouts between sessions, so I'm actually working my back a lot, but not with heavy weight. I meet with him every tuesday morning around 7-9am [the actual time varies by appointment].

EDIT: Added workouts

7-15, Tuesday, 9 am
-- Light back workout with Steve my Physical Therapist. Machine rows, lat pulldowns, cable crossovers, stretching and flexi ball stuff.

Same day, Tuesday, 700 pm, Triceps

25 mins prior to workout, 1 scoop syntha6
10 mins prior to workout, 1 large monster energy drink
5 mins prior to workout, 1 teaspoon creatine

1-arm 'behind the ear' db extensions
1x10 20 lbs, right
1x10 15 lbs, left
1x10 15 lbs, right
1x10 15 lbs, left

machine tricep extensions
1x8 80 lbs
1x8 70 lbs

cable pushdowns
1x8 100 lbs
2x8 80 lbs

1-arm 'behind the ear' db extensions
1x8 15 lbs, left
1x8 15 lbs, right

close-grip bench press
3x8 75 lbs

machine tricep extensions [till failure]
1x10 60 lbs
1x10 62 lbs
1x10 64 lbs

Stretches

Post
" " same as always

***

7-16, wednesday Chest Biceps

25 mins prior to workout, 1 scoop syntha6
10 mins prior to workout, 1 large monster energy drink
5 mins prior to workout, 1 teaspoon creatine

db bench press, incline
2x15 25 lbs
2x10 35 lbs
2x6 30 lbs
1x12 20 lbs

db bench press, flat
3x10 35 lbs
2x6 30 lbs
1x12 20 lbs

cable curl
2x12 50 lbs
2x6 70 lbs
2x8 60 lbs
1x15 50 lbs

preacher curl, w/ bench
2x12 35 lbs
2x6 45 lbs
2x8 40 lbs
1x12 25 lbs

Stretches

Post
" " same as always

***

7-17, thursday Back

25 mins prior to workout, 1 scoop syntha6
5 mins prior to workout, 1 teaspoon creatine

seated cable row
1x12 60 lbs

seated cable row, 1-arm w/ torso twist
2x10 60 lbs, left arm
2x10 70 lbs, right arm

seated cable row
1x12 70 lbs

cable row
1x10 100 lbs
1x10 110 lbs

1-arm db row
2x8 40 lbs, left
2x8 40 lbs, right

cable row
1x10 50 lbs
1x10 60 lbs

seated cable row, 1-arm w/ torso twist
2x8 70 lbs, left arm
2x8 80 lbs, right arm

lateral pulldowns, wide grip
2x8 90 lbs

lateral pulldowns, close reversed grip
1x8 120 lbs
1x8 100 lbs

Stretches

Post
" " same as always

-- Things have been kinda hectic. Looking back at it now, it should not have been.

Today I hit shoulders, traps, abs and cardio.

Tomorrow is lower.

Sunday I do back again, I'll do that around 4 pm, near when the Y closes.

Monday is off but cardio.

-- I'm trying to limit my exercises on certain parts like Chest, Bis. When I go back to uni at september 5th [classes on 9th] I'll be limited in Triceps too, but I guess it's more of a traditional perspective. At the Y I get pretty spoiled with all of their machines and I'll be using more cables and freeweights than machines when I get back to uni.

I've been off Noxplode for a week now, I'll resume next friday. I get A LOT out of the stuff, it's a great supplement. I'm running near out of glutamine and will start looking for a complete BCAA source, I think Xtend is the way to go.

[JakeVendetta]

Ok listen to what your PT says. As for limiting the exercises i think again you are taking one thing and rolling with it a little too much. What i think you should do is find a split that encourages frequency of each muscle being worked. I'm not going to do all the work for you because i want you to try and figure things out on your own. I'm not being a ****, its just thats the only way you will learn and understand.

[n88tr]

7-18, Friday, Shoulders Traps

20 mins prior to workout, 18 g whey protein
5 mins prior to workout, 1 large energy drink
2 mins prior to workout, 1 teaspoon creatine in water

machine overhead press
2x15 50 lbs

front db chest raises
1x12 50 lbs
1x8 70 lbs
1x6 80 lbs
1x5 60 lbs

db shrugs
2x10 60 lbs
2x8 80 lbs
2x6 60 lbs

machine overhead press
2x12 70 lbs
2x6 60 lbs

lateral db side raises
2x6 30 lbs
2x7 24 lbs
2x8 24 lbs

lateral db front raises
2x20 20 lbs

Stretches

Post
5 g L-glutamine
mouthful honey
2 scoops syntha6, 1 teaspoon creatine

***

7-19, Saturday, Lower

20 mins prior to workout, 18 g whey protein
5 mins prior to workout, 1 large energy drink
2 mins prior to workout, 1 teaspoon creatine in water

5 min bike

leg press
2x15 265 lbs
2x8 465 lbs
2x6 355 lbs
2x8 335 lbs

leg press toe press [little rest between sets, like 15 seconds]
1x12 322 lbs
1x10 200 lbs
1x12 250 lbs
1x12 100 lbs
1x8 200 lbs
1x12 150 lbs

seated calf raises
3x7 125 lbs

seated leg curls
2x15 60 lbs
1x14 80 lbs
1x13 100 lbs
1x12 120 lbs
1x11 82 lbs
1x10 90 lbs
1x15 50 lbs

Stretches

Post
" " Same as last time

-- That second workout, yesterday, I was sweating like crazy, it was weird, sweating like I was sick or something but I was doing fine. My water intake is 1.5 to 2 gallons a day, though I did up the intensity a lot on the leg press and then toe press, my rest times were down to 15-20 seconds between sets. I drink the energy drink for the taste and I get a slight buzz but it doesn't give me any energy or hype, I just like the taste. Each one actually serves two but I drink it all, 5 cals, no sugar, no fat [lots of taurine, guarana, etc.]

I'm trying to stay away from the hack squat because there won't be a h. squat machine back at uni and i want to get used to using the leg press a lot again. Also i'll fix my poor squatting form when i get back to uni in the fall.

I see my weights aren't going up so much, it's been up and down a lot. The most i ever leg pressed was around 630 lbs, good reps and sets back last fall at university. Idk why my weights didn't keep going up, I think that was around the time I had the knee injury [banging it on a low table, not weight-related.]. I also went into my cut at that time, so I wasn't in a bulk then.

Today is actually off, tomorrow i'll do back again.

I think I'm overtraining more then I ever have been before, I need to seriously look at my split or better yet, make one and stick to it. Meals are going fine, though I sure do run through that protein fast. I'm up to 207.4 lbs now.

[Lulence]

hey
my weights dont go up a lot either man, but im def making gains. some argue that its not necessary to work your muscles to failure, but simply to stimulate them for growth to occur. with growth obviously comes size, but i dont thinkn that simply because ur numbers arent shooting up, u arent making gains.

[n88tr]

7-19, monday

830 am, up
5 g L-glutamine

845
22 g whey isolate

900
2 slices kosher seedless wholewheat bread
2 cans tuna in water
1 cup orange juice
2 multivitamins

1145
2 roastbeef sandwiches
1 medium diet pepsi [I forgot to bring my gallon jug of water]

200 pm
3 slices kosher seedless wholewheat bread [50 g carbs]
60 g sliced chicken meat

245
1/2 slice kosher seedless wholewheat bread
18 g whey isolate w/ 1 teaspoon creatine

310
1 large monster energy drink
5 g L-glutamine

workout, 315 pm, back

seated cable row
1x15 50 lbs

1-arm seated cable row w/ torso twist
1x10 50 lbs, left arm
1x10 60 lbs, right arm

seated cable row
1x10 60 lbs

1-arm seated cable row w/ torso twist
1x10 70 lbs, left hand
1x10 90 lbs, right arm

cable row
1x10 100 lbs
1x8 110 lbs
1x6 120 lbs

lateral pulldowns, wide grip
2x8 87 lbs

lateral pulldowns, close reversed grip
2x8 125 lbs

1-arm db row
1x10 30 lbs
1x9 40 lbs
1x8 40 lbs
1x7 50 lbs
1x6 60 lbs

back extensions
3x10

Stretches

Post, 440 pm
5 g L-glutamine
mouthful of honey
50 g whey isolate w/ 1 teaspoon creatine

Stretches, again, when I got home

-- I forgot to mention it, but I pretty much always stretch at home again, double stretching, after my workout.

I went a little heavier on the db rows, but my form was perfect and it felt good. 80 lbs is when i ****ed up my back originally, but back then i was doing 40 lbs normally, and jumped it up to 80, doubling my weight, which was really dumb. Now, I can comfortably do 60 lbs but no more.

I have 1 more meal, then it's my before-bed cottage cheese, almonds, fish/flax pills and my last 5 g of L-glutamine. Bed at 9, or thereabouts. My legs are still tired from the last session.

I'm all ****ing out of my syntha6 except I found some cheap whey isolate microfiltered protein powder, 1 lb is $15 at the local grocery store. Not too bad, I don't think. I have half a can of that left, then i'm out. I still have like 15 cans of tuna and water though, and a lot of salmon and i bought some flounder fillets yesterday. I'll try those out tonight, i just hope it has some structure to it like the salmon, i don't want the **** to fall apart on me like the cod does.

[JakeVendetta]

Originally Posted by Lulence

hey
my weights dont go up a lot either man, but im def making gains. some argue that its not necessary to work your muscles to failure, but simply to stimulate them for growth to occur. with growth obviously comes size, but i dont thinkn that simply because ur numbers arent shooting up, u arent making gains.

I think your over analyzing something simple, Making gains comes from progressive overload.... either doing more weight or more reps then previously able. The exception is obviously when cutting and even then there shouldnt be much of a drop if any in weights/reps, and you should strive to lift heavier/harder/more. Same thing goes with a weight gaining diet, you want to gain muscle you have to progressively eat more (as you increase LBM, you increase Calories). Simple, but something people just cant seem to grasp. (edit: i guess i should add that there could be other variables in this whole equation but if everything such as rest times and speed of movement stay constant then all i said is true)

[n88tr]

Tuesday, off but cardio

Wednesday, PT workout Back, later in the day Chest and Bis

For the Chest and Bis workout,

25 mins prior to workout,
5 g L-glutamine
5 g L-arginine

15 mins prior to workout,
18 g whey isolate, 1 teaspoon creatine

seated cable bench press
1x15 40 lbs
1x15 35 lbs

db bench press, flat
1x8 60 lbs [weight is total]
1x8 80 lbs
2x8 60 lbs

db bench press, incline
1x8 70 lbs
3x8 60 lbs

pec deck
1x8 100 lbs
1x8 110 lbs
1x8 120 lbs
1x8 130 lbs
1x5 140 lbs

db bench press, flat
2x7 70 lbs

hammer curls
2x8 50 lbs
2x8 40 lbs

1-arm cable curls
2x8 30 lbs [1 set left, 1 set right]

cable curls
1x8 90 lbs
1x6 70 lbs

preacher curls
1x8 45 lbs
1x8 40 lbs
3x8 35 lbs

concentration curls
4x8 20 lbs

pec deck [till failure]
1x9 100 lbs
1x7 94 lbs

cable bench press [till failure, again]
1x4 50 lbs
1x7 40 lbs

Stretches

Post
5 g L-glutamine
5 g L-arginine
mouthful of honey
50 g whey isolate, 1 teaspoon creatine

-- I'm getting really scared why my weights are all messed up. Like I thought I was ready for a 100 db benchpress, but I didn't have the energy for it, and I downgraded to 70. I'm eating big, gaining weight but I can't do the weight I could even manage on my cut! I think I need to have a more positive attitude before I go to the gym and be ready to take some steps back, I don't know what to do besides take more time off between workouts. This workout took 2 hours, I don't think I've ever been in the gym so long. I don't know where the time went.

Today, Thursday, Triceps

-- It's one day early, but I'm going to start my noxplode cycle back up. I'm going to shoot for high reps and more sets over heavy weight when I do triceps today. Friday off but cardio and abs, Saturday back and lower.

[n88tr]

7-24, thursday, Triceps

machine extensions
1x15 40 lbs
1x15 50 lbs

cable pushdowns, v-bar
4x10 80 lbs

1-arm cable pushdowns
4x10 30 lbs, left arm
4x10 40 lbs, right arm

cable pushdowns, rope
2x8 60 lbs

1-arm supinating db extensions [aka "behind the ear db exts," here's the official name]
4x6 15 lbs, left arm
4x6 15 lbs, right arm

close-grip bench press
2x10 65 lbs
1x10 75 lbs
2x10 65 lbs

machine extensions
3x20 46 lbs
1x20 40 lbs

Streches

Post
5 g L-arginine
5 g L-glutamine
mouthful of honey
50 g whey isolate w/ 1 teaspoon creatine

-- Not much going on. I messed up my post a bit, that L-arginine is meant for part of my before bed meal, idk, i was all messed up in my head yesterday. I took a energy drink before the gym, on the ride there, I forgot to pack my post so i had the honey [i keep it in my locker] and then drove home to mix up the powders and pills.

I had a great sleep last night, from 100-800, nice and deep.

I can't rest today, I need to do back, abs and cardio. Tomorrow will be off, the next day ower. I don't have anything planned after that.

[n88tr]

7-25, friday, Back & Abs & Forearms

20 mins prior, 5 g L-glutamine, 20 g whey isolate w/ 1 teaspoon creatine
10 mins prior, 1 large Monster energy drink
3 mins prior, 1 scoop noxplode [start small, work my way back up to 3 scoops]

seated cable row
2x15 60 lbs

1-arm seated cable row w/ torso twist
1x10 60 lbs, right arm
1x10 70 lbs, left arm

seated cable row
2x10 70 lbs

1-arm seated cable row w/ torso twist
1x10 70 lbs, right arm
1x10 90 lbs, left arm

cable row
1x10 100 lbs
1x10 150 lbs
1x10 120 lbs
1x10 130 lbs
1x10 200 lbs

1-arm db rows
2x10 35 lbs [1 set left, 1 set right]
2x9 50 lbs
2x8 50 lbs
2x7 60 lbs

db side bends
2x10 35 lbs [1 set left, 1 set right]
2x10 45 lbs [2 sets left, 2 sets right]

db wrist curls
4x10 30 lbs [2 sets left, 2 sets right]
2x10 25 lbs [1 set left, 1 set right]
4x8 25 lbs [2 sets left, 2 sets right]

Stretches

Post
5 g L-glutamine
mouthful honey
50 g whey isolate w/ 1 teaspoon creatine

More stretching

-- I decided against cardio [there is slight back discomfort on the bike] since I went pretty heavy [as compared to my past history with my back] with the cable row. I didn't want to press my luck. I stretched the heck out of my back, was great. Another thing to mention, during triceps, shoulders and back workouts, i stretch a little bit.

Today, Saturday, is off. Sunday is lower. Monday is Back, shoulders, traps. Tuesday is off. Wednesday I have another PT w/ Steve [= back]. My main goal is to take it easy on the back, waiting to see if I get any DOMS from the 200 lb cable row [wasn't hard but I wanted to push it a bit, form always tops.]

I ate some flounder fillets yesterday, my last meal, 900 pm, before the cottage cheese pre-bed meal. My God, I never knew food count smell so bad. I'm going to have to clean the microwave real good, it smells like hot wet ass, but it's a good thing the smell doesn't linger. I made up a double batch of brown rice yesterday too.

[n88tr]

7-27, saturday, Lower

20 mins prior, 20 g whey isolate w/ 1/2 slice 12 grain and 1 teaspoon creatine
10 mins prior, 1 large Monster energy drink
5 mins prior, 2 scoops noxplode

hack squat
1x15 100 lbs
1x12 220 lbs
1x10 200 lbs
5x8 180 lbs

leg extensions
3x11 100 lbs
3x6 120 lbs
3x8 90 lbs
3x6 110 lbs

quick stretches

toe press
1x12 322 lbs
1x11 300 lbs
1x10 288 lbs
1x9 276 lbs
1x9 264 lbs
1x12 252 lbs
1x6 240 lbs
1x9 228 lbs
1x13 216 lbs

leg curls
1x10 100 lbs
1x9 100 lbs
1x8 100 lbs

leg curls, singles
2x10 40 lbs [1 set left, 1 set right]
2x10 30 lbs [1 set left, 1 set right]

seated leg curls
1x10 150 lbs
1x7 140 lbs
3x15 100 lbs
3x12 70 lbs

seated calf raises
2x12 105 lbs
2x10 140 lbs
4x8 105 lbs

Stretches

Post
7 g L-glutamine [till the bottle runs out then no more]
7 g L-arginine [" " same]
mouthful honey
50 g whey isolate w/ 1 teaspoon creatine

-- I was going for volume, a little shock treatment, and I got it done on most accounts. Next time I'll incorporate some lunges.

Tomorrow I'll do shoulders, traps. See how legs are doing, maybe cardio.

Monday is back again.

Tuesday off.

Wednesday is Steve PT, Back. If energy remains, I'll do bis and chest.

[n88tr]

A little mistake with the days. I apologize for the confusion.

seated cable row
1x15 60 lbs

seated 1-arm cable row w/ torso twist
2x10 70 lbs [1 set left, 1 set right]

seated cable row
1x10 70 lbs

seated 1-arm cable row w/ torso twist
1x10 70 lbs, left
1x10 80 lbs, right
2x10 90 lbs, left [1 set left, 1 set right]
2x10 100 lbs, right [1 set left, 1 set right]
2x10 110 lbs, left [1 set left, 1 set right]
2x10 120 lbs, right [1 set left, 1 set right]

db shoulder press
1x10 35's
1x7 30's
3x6 25's

1-arm db row
2x10 40 lbs, [1 set left, 1 set right]
2x10 60 lbs, [1 set left, 1 set right]

db side lateral raises
2x10 12's

db side lateral raises, singles
1x6 12's, left
1x6 12's, right

db shrugs
2x8 60 lbs

db side lateral raises, singles
1x20 12 lbs [10 reps left, 10 reps right]

Stretches

Post
5 g L-gluatmine
5 g L-arginine
mouthful honey
40 g whey isolate w/ 1 teaspoon creatine

More stretches

-- I got the days mixed up so I had to do shoulders, traps and back in one workout in order to keep to my schedule. The db shoulder press took a lot of my energy, lot's different then using the machines.

Today, tuesday, is off. Wednesday, tomorrow, is PT Back.

[n88tr]

7-30, Wednesday, Back.

-- Uneventful. At 900pm till 1000 pm I did Chest and Biceps. The Back workout was early in the day, at 8 am.

cable bench press
1x20 30 lbs
1x15 30 lbs

pec deck
1x10 100

db bench press, flat
3x8 35's

db bench press, incline
2x8 25's
1x8 30's

preacher curl
2x10 35 lbs
2x8 55 lbs

1-arm cable curls
1x10 30 lbs, left
1x10 30 lbs, right

cable curls
1x8 50 lbs
1x9 50 lbs
1x10 50 lbs

single arm preacher db curls
2x10 20 lbs, left
2x10 20 lbs, right

Stretches

Post
Same as last time

More Stretches

-- Decent workout, tried the single arm preacher db curls as a new exercise, good fun. I was sweating like nuts, like i was sick or something, but i wasn't sick. I suppose it was from all the water I was drinking throughout the day, built up. Also, I only had 1 hour to workout, so my pace was fast too.

7-31, Thursday, Triceps

machine extensions
1x20 50 lbs
1x15 50 lbs

1-arm supinating db extensions
1x5 20 lbs, left [too much]
3x10 15 lbs, left
3x10 15, right

close grip bench press
3x8 75 lbs

cable pushdowns, straight bar
2x8 90 lbs

cable pushdowns, v-bar
2x8 80 lbs

1-arm supinating db extensions
2x10 15 lbs, left
2x10 15 lbs, right
1x10 12 lbs, left
1x10 12 lbs, right

db kickbacks
2x10 10 lbs, left
2x10 10 lbs, right
2x8 15 lbs, left
2x8 15 lbs, right
2x8 12 lbs, left
2x8 12 lbs, right

1-arm cable pushdowns
1x20 20 lbs, left
1x20 20 lbs, right [running low on energy]

-- took a leak, refilled blender bottle

machine extensions
1x15 56 lbs
1x15 50 lbs
1x15 40 lbs
1x7 60 lbs

Stretches
Same as last time

Post

More Stretches

-- A good workout, good level of intensity, those last sets on the ext machine felt great.

8-1, Saturday

-- Today will be Back again. Tomorrow, Lower. Sunday off. Monday PT Back.

[n88tr]

Today's Back workout

seated cable row
2x15 50 lbs

seated cable row, 1-arm with torso twist
1x10 70 lbs, left
1x10 90 lbs, right
1x10 80 lbs, left
1x10 100 lbs, right
1x10 100 lbs, left
1x10 120 lbs, right [personal best]

1-arm db row
2x10 40 lbs, [1 set left, 1 set right]
2x10 60 lbs, [" "]
2x10 50 lbs, [" "]

cable row
2x10 100 lbs
2x10 150 lbs
2x8 200 lbs

seated cable row
1x10 70 lbs

seated cable row, 1-arm with torso twist
2x10 70 lbs, left
2x10 70 lbs, right

Stretches

Post
Same as last time

More Stretches

-- It was a good workout, the 120 lbs cable row torso twist felt good, as did the 1-arm rows.

I won't be able to get in another back workout, I made the wrong appointment date for my next meeting with Steve, next is Monday morning at 8am. I'll have to pay more attention to scheduling appointments in the future.

Tomorrow, Lower.

[n88tr]

8-2, Lower

30 mins prior, 20 g whey isolate w/ 1/2 scoop creatine, 26 grams jewish rye bread
10 mins prior, 1 large Monster energy drink
3 mins prior, 2 scoops noxplode

leg press
1x20 265 lbs
1x15 265 lbs

-- I noticed it right away, my hams were STILL sore. I decided against leg curls and pressed on.

leg extensions
2x10 100 lbs
2x10 150 lbs
2x8 200 lbs

leg press
2x12 335 lbs

leg extensions
2x6 100 lbs

toe press
1x15 200 lbs
1x12 210 lbs
1x10 220 lbs
3x10-15 322 lbs [didn't keep track of the reps exactly]

toe press, singles
1x10 140 lbs, left
1x10 140 lbs, right
1x12 120 lbs, left
1x12 120 lbs, right

leg extensions
1x3 300 lbs [ack!]
1x8 200 lbs
1x8 150 lbs

leg press
2x15 265 lbs
2x10 335 lbs
2x10 265 lbs
2x10 335 lbs

Stretches

Post
Same as last time

More Stretches

-- Funny my hamstrings were still sore from last time, I stretched really good, twice in fact afterwards. I knew they were hurting but I didn't know it was that much.

Today, Sunday, is Off. Monday PT Back. Likely Chest and Bis later in the day of Monday, 7-8 pm.

[n88tr]

8-3, off
8-4, Monday, Back
8-5, Tuesday, off
8-6, Wednesday, Back [in PM, Chest & Abs]

Here is 8-4's workout:

seated cable row
1x15 50 lbs

seated cable row, 1-arm with torso twist [it's a lot like a 1-arm row]
1x10 60 lbs, left
1x10 70 lbs, right

seated cable row
1x10 60 lbs

seated cable row, 1-arm with torso twist
1x10 70 lbs, left
1x10 80 lbs, right

seated cable row
1x10 60 lbs

seated cable row, 1-arm with torso twist
1x10 70 lbs, left
1x10 80 lbs, right

seated cable row
1x10 70 lbs

seated cable row, 1-arm with torso twist
1x10 100 lbs, left
1x10 100 lbs, right

cable row
2x12 100 lbs
2x10 150 lbs
2x6 200 lbs

1-arm db row
2x10 30's [1 set left, 1 set right]
2x10 50's [" "]
2x4 70's [" "]

lateral pulldowns, wide grip
4x8 100 lbs

lateral pulldowns, close reversed grip
4x8 120 lbs

seated cable row
1x8 70 lbs

seated cable row, 1-arm with torso twist
1x8 70 lbs, left
1x8 80 lbs, right

seated cable row
1x8 70 lbs

seated cable row, 1-arm with torso twist
1x8 90 lbs, right
1x8 100 lbs, left
1x8 100 lbs, right
1x8 120 lbs, left

Stretches

Post

More Stretches

-- I went a little nuts with the volume, but not too heavy anywhere. I was tempted to try a cable row of 150 single arm, but my PT says to wait a few months AFTER I feel fully recovered, so that's a ways off still.

Today, 8-6, I did a little Back workout with my PT, I left pumped, not spent, but it was a good session. He suggested one more session and then we see if "I'm ready" to be cut loose.

Tonight, in a few minutes I go for my PM session at the Y, Chest and Abs. It's normally Chest and Bis but I'm going to save Bis for tomorrow, when I'm gonna try to combine Bis and Tris. I did that a lot early on [during my big cut], gonna try it out again. Normally my grip fails but my arms still have a lot of energy so I'm going to pay close attention to my grip, less of it, and still conserve my main energy for the weights.

[n88tr]

8-6, Wednesday [PM], Chest and Abs

cable bench press
1x20 30 lbs

pec deck
1x15 90 lbs
1x10 120 lbs

db bench press, incline bench
1x8 35 lbs
2x8 30 lbs

db bench press, flat bench
1x8 35 lbs
2x8 30 lbs

bench press
2x8 75 lbs
2x6 65 lbs

pec deck
1x8 120 lbs
2x7 100 lbs

bench press
2x5 75 lbs

db fly, flat bench
2x8 15's
1x12 15's

45lb plate side bends
4x8 [2 sets left, 2 sets right]

leg raises
2x8

-- ran 4 track laps [no back pain! very happy about this]

db fly, flat bench
4x8 15's

Stretches

Post
Same as last times

More Stretches

-- Still I'm not really upping my major exercise numbers like bench, db bench presses, though I still always have the intensity and work to failure. I think having that intensity and getting as much weight done as a I can at the moment is good enough. I mean, I can't bench 135 yet, my current goal, so I don't beat myself up about it. I bring the intensity and when things are hard but possible, I love it, I love a challenge, as long as I can see light at the end of the tunnel. I hate those muscleheads in there that can preacher curl 120lbs but they talk it up and I don't see sweat streaming down their faces, it's like it's no big deal. **** man, if I could do 120 with ease, each time I'd push myself, like I do now, to do a little more each time. Never be content!

/off soapbox

-- Today is Bis and Tris combination, see how it works out. The little bit of cardio felt really good, I was hoping for no back pain and there wasn't any so I'm pleased about that, today I'll get in a little more. My core is pretty weak those leg raises aren't painful but they ain't easy! I had to go to uni for some school business and I took the time to buy a new workout log, little notebook that can fit in my cargo short's pocket. Small stuff like buying a new notebook FOR WORKOUTS really makes my day, that made me really excited about and for the future of my WOs.

I want to take some time and thank everyone that has helped me thus far. Some advice I have ignored in ignorance or because they involved issues of faith. Faith-based concepts are very hard for me to accept or even think about. Thank you everyone, and I do listen to everyone. I'll be looking over my old threads for answers to some questions before I post new threads.

[n88tr]

8-7, Thursday, Biceps

concentration curls
2x20 25 lbs [1 set left, 1 set right]

incline bench, alternating db curls
1x16 25 lbs [8 reps left, 8 reps right]
1x20 20 lbs [10 reps left, 10 reps right]

near 90 degree bench, db piston curls
1x16 25 lbs [see above, half one side, half the other]
1x6 30 lbs [" "]

preacher curls w/ bench
1x5 65 lbs
1x7 55 lbs
1x10 55 lbs

concentration curls [emphasis on negative movement]
2x8 30 lbs [1 set left, 1 set right]
1x6 35 lbs [" "]
1x5 30 lbs, left
1x5 30 lbs, right
1x4 35 lbs, left
1x4 35 lbs, right

cable curls
2x8 50 lbs

preacher curls w/ bench, super set no rest
2x7-9 55 lbs [didn't count reps]
2x7-10 45 lbs [" "]
2x7-10 35 lbs [" "], I did a closer grip on the EZ bar, just something different

Stretches

Post
Same as previous times

More Stretches

-- I had misgivings about trying both Bis and Tris in one crack so I just did Bis. The WO took me about 1 and a half hours. Tomorrow Tris and Back. I might mix it up and do Tris around noon and go back in later to do Back. It's pretty rare for me to go in twice, but I did it for a while when I was at uni gym, cutting: go in for cardio first or weights first and then vice versa.

Before I left for the gym, I ordered 2 "variety packs" of scivation xtend. Plenty of choices to see what I like.

[GRAVESY079]

i have a quick question, Why do you repeat your exercises? i.e your above bi work out, concentration curls to start then again for the fith exercise, and same with the preacher curls 4th exercise then repeat at the end. same thing also appears in your other workouts.

[n88tr]

I used con curls as a warmup, slow reps, get the blood in there a bit. I repeated preacher curls and others just b/c atm i was a bit tired so i moved on to something else then came back to it. I lifted as heavy as i could atm, then came back to it later. That's how i workout.

[GRAVESY079]

oh, Ok
looking for that big final burn. after the muscle said "ok i'm done with that"
BAMM

[n88tr]

exactly.

[n88tr]

I should've done Back yesterday but my back is always sore after I do Chest. I did Tris instead. Today is off. Tomorrow, Back.

8-8, Friday, Triceps

tricep extensions machine
2x20 50 lbs

1-arm supinating db extensions
1x10 15 lbs, right
1x10 15 lbs, left
1x6 20 lbs, right
1x4 20 lbs, left
2x9 15 lbs, right
2x9 15 lbs, left

db kickbacks
1x10 8lbs, left
1x10 10lbs, right
2x10 8lbs [1 set left, 1 set right]

1-arm supinating db extensions
2x9 15 lbs, left
2x9 15 lbs, right

close-grip bench press
3x10 75 lbs
2x7 85 lbs

cable pressdowns, v-bar attachment
1x10 80 lbs
1x10 90 lbs
1x10 80 lbs

cable pressdowns, singles
1x10 40, right
1x10 30, left

tricep machine extensions
1x6 70 lbs
1x10 64 lbs
3x8 54 lbs

-- Ran 4 track laps

Stretches

Post
Same as always

More Stretches

-- It was a really good workout. I'm getting a better hold on warming up, which gives my workouts a greater intensity. I took more rest between sets, 30-45 seconds. I like less rest between legs, I keep those periods short.

I took some more photos for fun,

me standing next to my car [3 day old photo]
http://sleekupload.com/uploads/me3large.jpg

a family of turkeys outside
http://sleekupload.com/uploads/turkey4large.jpg

cooking some chicken
http://sleekupload.com/uploads/cookinchicken2large.jpg