[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 fucked 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 shit 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 dick, 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 l