[dapack]

I like to watch the PT's at the gym's I train at, to learn and to see who seems like they know their stuff. One thing I learned, someone can be an awesome PT and out of shape, just means they have no desire themselves to be in great shape, but they like helping others. At the Y were I train there is a female PT who is a bodybuilders, never know what you might get, she could be the best or worst they have, just have to wait and see. Hope you enjoy it.

[n88tr]

After the Legs I did Shoulders.

Then it was Off. That was the day I saw Angie at Gold's.

Today is Cardio, this is the day after yesterday with Angie where nothing but 20 questions got done.

Tomorrow I see Angie again and we have our first workout. I think we're going to do Chest.

Here is the Shoulder workout:

4 scoops Xtend [down to my last tub, Yellow] in 1/2 gallon water during

dumbbell military overhead press
3x15 25's
x8 35's
x0 50's, up but no reps

smith machine barbell overhead press
2x12 60 lbs
x10 70 lbs
x6 110 lbs, NEW Personal Best
x6 140 lbs, NEW Personal Best

giant sets
x10 smith machine barbell overhead press, 90 lbs
x10 dumbbell side raises, 20's
x10 dumbbell front raises, 20's
x10 dumbbell Arnold overhead press, 20's

rest

x10 smith machine barbell overhead press, 80 lbs
x10 dumbbell side raises, 20's
x10 dumbbell front raises, 15's
x10 dumbbell Arnold overhead press, 20's

rest, mixed up my Gatorade, this stuff helps a lot

x10 smith machine barbell overhead press, 70 lbs
x10 dumbbell side raises, 15's
x10 dumbbell front raises, 15's
x10 dumbbell Arnold overhead press, 15's

rest, shoulders on fire, esp on the front raises and Arnolds

machine lateral raises [new exercise for me]
x10 30 lbs
x10 50 lbs
x5 90 lbs

===

So the Gold's meeting went great. I filled out the forms and circled "10" for the highest motivation level for completing my goals. She asked me about what I did for each body part, my max weights, etc. I told her that I didn't believe in 1 RPM, instead, I defined "max" as 4 good reps. Dunno why but she liked that, and most everything else I said. Overall impressed that I kept making new weights and impressed upon me [to my great delight, though I didn't show it on my face] that with her help I could really get big at the rate I was pushing. On one hand that could just be the bullshi.t pitch, but on the other hand this is a new experience for me and I'm going to give it all I have as always. Told her about my Back injury a while back and how I try to work around and with it.

She suggested that when we work body parts, that say if Chest is on a Monday, the first Monday we do dumbbells, the second chest day, next Monday, we use barbells, and the 3rd Chest day, another Monday, we use machines. I think just more muscular confusion, constantly mixing it up.

Didn't know my weight when I went there but I weighed myself at home, 238.5 lbs. I've cheated like 4 times on my bulk now but I doubt much of that is fat. Anyways at the meeting she told me we were going to do cardio 5 times a week so if I do have excess fat accumulation, that will strip it away fast. Gonna get a jumpstart on that today, just because I don't want the first time with her to be too hard, make me look bad.

So things are going great and I'm really excited for the possibilities at the new gym. I plan on doing this program with her till University starts up and on the weekends I come home from college, I'll probably work out at Golds instead of SnapFitness. Golds is a bit further away but the equipment is better and when the gym is completed [it's still being filled with stuff like I said last time, construction] it'll be tons better than Snap. Not unlimited hours like Snap, but I'll just have to re-schedule things a bit.

[dapack]

sounds pretty good, the PT. not a big believer in muscle confusion, but do understand what she is trying to do, just mix it up so your body does not have time to adapt. congrats agian on the new personals bets. be interesting on how she works you out.

[n88tr]

I think Gold's Gym is my future, not SnapFitness. Comparing one to another,

Gold's Gym

Pros:
* When construction is completed it will be large in there with tons of freeweights, cardio gear and machines.

* Overall a higher quality gym for a lifter.

Cons:

* A bit far away, 12 miles.

* Currently no AC in there. I dunno how hot it was, but I was just dripping sweat in there. 82*F outside, when I went outside after cardio to mix up Post, damn almost felt like winter.

* Construction on lower level, in upper level only 1 set of each freeweights, crowded at the moment.

SnapFitness

Pros:

* Nearby, I think 2 miles away.

* 24/7 hours. Every day.

Cons:

* Limited equipment.

* Small, can get crowded fast.

Yeah so I'll cancel my SnapFitness membership. Gotta thank my mother for pointing out that Gold's was going up in the city, I wouldnt've ever figured out, I never go into the city. I mean there are towns around with grocery stores and crap, I go to them, but not the city.

So Angie wrote out a split for me, even though she said she "wasn't supposed to," idk what that means, a personal trainer that can't write splits, that's strange.

I'll post that up, only gives me 1 day of rest with 5 days of cardio so this is gonna be a change! Got in my Chest workout with dumbbells yesterday with 30 mins hard treadmill cardio. Damn but I never had my shirt stick to me so hard like it was just a wet sheet. Should've brought a towel, I was sweating like no other day, just closed my eyes and ran on the treadmill, sweat hurts my eyes!

lol, things are going good. Thanks for keeping me on track guys.

[dapack]

Originally Posted by n88tr

So Angie wrote out a split for me, even though she said she "wasn't supposed to," idk what that means, a personal trainer that can't write splits, that's strange.

so they can rope you into more sessions, totally normal out here where i am for them not to write anything down for you. sounds like you had a great workout, no AC, now that sucks!!!

[n88tr]

Did Chest + Cardio, then Back, Rest, Biceps. Now today is Triceps + Cardio.

First off though here's the split verbatim she wrote out for me. I think it's fu.cked up pretty good but I just wanted to share it with you guys.

Monday, Chest + Cardio
bench press, barbell -- first set of 15, second of 10, third of 8
bench press incline, barbell -- first set of 15, second of 10, third of 8
flye/or pushups -- first set of 15, second of 10, third of 8

Tuesday, Back + Cardio
machine row, double -- first set of 15, second of 10, third of 8
lat pulldown -- first set of 15, second of 10, third of 8
assisted pullup/bent over barbell row -- first set of 15, second of 10, third of 8

Wednesday, Biceps + Cardio
smith machine curls -- first set of 15, second of 10, third of 8
preacher machine curls -- first set of 15, second of 10, third of 8
bicep curls on lat pulldown machine -- first set of 15, second of 10, third of 8

Thursday, Triceps + Cardio
standing machine pushdowns -- first set of 15, second of 10, third of 8
kickbacks -- first set of 15, second of 10, third of 8
tricep dips/skullcrushers -- first set of 15, second of 10, third of 8

Friday, Shoulders + Cardio
smith machine overhead press -- first set of 15, second of 10, third of 8
dumbbell overhead press -- first set of 15, second of 10, third of 8
arnolds freemotion machine/ matrix machine -- first set of 15, second of 10, third of 8

Saturday, Chest + Cardio
bench press, dumbbells -- first set of 15, second of 10, third of 8
bench press incline, dumbbells -- first set of 15, second of 10, third of 8
flye -- first set of 15, second of 10, third of 8

Sunday, Back + Cardio
dumbbell row -- first set of 15, second of 10, third of 8
row machine -- first set of 15, second of 10, third of 8
bent over dumbbell row -- first set of 15, second of 10, third of 8

Monday, Biceps + Cardio
smith machine curls -- first set of 15, second of 10, third of 8
preacher curls, 1 arm -- first set of 15, second of 10, third of 8
bicep curls on lat pulldown machine -- first set of 15, second of 10, third of 8

... gonna cut it short there.

OK so there's a lot of things wrong with this split. Off the top of my head:

* Am I a fu.cking hamster in a wheel, God why am I doing Cardio so much?

* When are my Rest days?

* Why no leg work at all?? Seriously come on.

* How the fu.ck do I do bicep curls on the lat pulldown machine??

* Smith machine curls are the DUMBEST thing ever and not proper use of a piece of equipment regardless.

Yeah so I didn't stick with the overall plan but she wanted to emphasize that the first week is barbell work, the second week would be freeweights, alternate again on the third week for machine work. Serious muscle confusion seems to be her game.

Pretty surprised to see little isolation exercises in there like kickbacks if I'm bulking like I told her. Gonna have to throw in some close-grip bench presses there.

I didn't stick with her workout split, instead I'm giving myself 2 non-consecutive days of Rest and going to make up my own Leg day. Also need to pepper in more Back exercises, even if I don't go heavy every Back day, at least one of those days I will. Plus there are a lot of machine in there for my Back that I've never used before so my Back is going to be covered [get it, Back covered? lol]. I'll do cardio 4x a week, but that's the most I think I can get away with before my workouts start to suffer.

Shi.t yeah, let's get to the workouts.

Chest + Cardio

5 min treadmill warmup, run

bench press, dumbbells
x12 40's
x10 45's
x8 50's

bench press, incline dumbbells
x12 30's
x10 35's
x8 40's

type of hammer strength machine on my back, for Flyes
x12 50 lbs
x10 70 lbs
x8 180 lbs, didn't think I could do these, lol.

cardio, 30 minutes treadmill
3 minutes fast run, 2 minutes walk alternate for 30 mins

Post, ate in my car

===

Back

I didn't write this down for once in 2 years a workout without my pad and pencil. Going from memory...

5 min treadmill warmup, run

lat pulldowns
x15 100
x10 120
x8 140

hammer strength iso-lateral pulldowns, new exercise for me
x15 2 plates
x10 2 plates + 50 lbs
2x8 4 plates
... I like this machine a lot, great squeeze

smith machine barbell row
x15 50 lbs
x10 70 lbs
2x8 2 plates

pedal calf machine, new exercise for me
... playing around with this useless machine. The stack weight is either pitiful or my calves are just that damn strong, I dunno.
x3 50 lbs, feeling out the machine
x5 100 lbs, too light
x5 200 lbs, too light
x16 400 lbs, stack, not a struggle in the least

Post, ate in car

===

Rest

===

Biceps

5 min treadmill warmup, run

smith machine curls
x3 20 lbs
... awkward as a motherfuc.ker, stopped doing them

1-arm D-handle cable pushdowns
x15 20 lbs, Left
x10 37 lbs, Left
x8 47 lbs, Left
x15 20 lbs, Right
x10 37 lbs, Right
x8 47 lbs, Right

preacher machine curls
x2 40 lbs, too light
x1 50 lbs, too light
x15 60 lbs
x10 70 lbs
2x8 75 lbs

Post, ate in car

===

Workouts are going good I think, lower volume in sets, just trying to push more weight. Dunno why but sometimes this is a lot harder than knocking out 6 sets with a fairly difficult weight as opposed to 1 or 2 sets with 80% of my 1RM.

My new split I'll figure that out later tonight after the workout, when I have more free time. Def hit legs tomorrow though, been a while since I've done them.

Still getting used to the gym and the whole new gym feeling. I sure wish they'd get fully set up soon instead of mid-August but don't worry about things you can't control, that's what I always say. Still no AC but makes me sort of feel a bit more hardcore. Wipe everything down, I'm a sweaty dude.

No one brings sh.it with them into the gym like I do. I mean no one has a water bottle with them, I bring a little handtowel and my 1/2 gallon of water with mixed Xtend. Slowly but surely I care less and less about the stares I get from people. "If he'd drink less he's sweat less! Stupid kid." Oh yeah, I don't care what you think. lol.

Excited for tonight's workout, see all the tricep gear they have and get my cardio done. Gonna get my Gold's Gym t-shirt soon, my free one, all out of Large but I'll get it soon and wear it with pride.

[dapack]

Originally Posted by n88tr

OK so there's a lot of things wrong with this split. Off the top of my head:

* Am I a fu.cking hamster in a wheel, God why am I doing Cardio so much?Yeah, if bulking then maybe 3 to 4 tops of light intensity or maybe 2 hiit's a week, just my 2 cents

* When are my Rest days?agree, everyone needs one day of rest, do not like lifting more than 3 in a row for myself, screw lifting everyday

* Why no leg work at all?? Seriously come on.beachbody's are the new fad, everyone what hawt abs and no legs LOL

* How the fu.ck do I do bicep curls on the lat pulldown machine??damn wish i had the website, page, but you can do your bis with it, easier just to do cables though

* Smith machine curls are the DUMBEST thing ever and not proper use of a piece of equipment regardless.drag curls are about it on a smith machine, which is perfect for drag curls, but curls, agree 100%

Yeah so I didn't stick with the overall plan but she wanted to emphasize that the first week is barbell work, the second week would be freeweights, alternate again on the third week for machine work. Serious muscle confusion seems to be her game.hopefully Zir Red doesn't see "Muscle Confusion" he would go off in a ramble of there is no such thing

Pretty surprised to see little isolation exercises in there like kickbacks if I'm bulking like I told her. Gonna have to throw in some close-grip bench presses there.yeah, why waste a movement on kickback when bulking complete waste of time IMO

No one brings sh.it with them into the gym like I do. I mean no one has a water bottle with them, I bring a little handtowel and my 1/2 gallon of water with mixed Xtend. Slowly but surely I care less and less about the stares I get from people. "If he'd drink less he's sweat less! Stupid kid." Oh yeah, I don't care what you think. lol.if your not sweat your not working out hard enough, plus bringing your own towel is just showing politeness to the others so you can wipe the equip afterward, hate ppl who do not wipe down. that is if they even bust a sweat LOL

just some of my random thoughts, agree 100% with everything you said. someone must have got their certificate out of a wheaties box, but just probably trying to rope you in for more sessions.

[n88tr]

I guess I have a sorted past with personal trainers. Lets see here,

1. Adam Seeley, first at university my freshman year when I did all that weight loss hardcore

2. Jackie K., at YMCA right after my back injury, prior to seeking professional help for it. My head was up my ass back then.

3. Justin H., my second university, same place, trainer. Knew more than Adam it's comparing basically one bucket of sh.it to another looking back on the both of them.

4. Steve K., Personal Therapist, the only dude who knew anything, was a good experience for me and my back, helped a lot.

5. Jackie S., current at Gold's Gym. I've only met her once but I feel like she's unsure of herself and just wants to throw words and phrases at me without really thinking. I might speak too soon but I don't think I want to see her again.

Damn, certification must be easy to get these days. I bet I could get certified if it's that easy. Adam and Justin, cut from the same University thread, got A.C.E. certification, whatever that is. I know Adam is business master now, out in the job market. Justin works at a local highschool as a gym teacher. Funny thing is all I wanted to do was get big and neither of those guys are taller or probably as strong as I am. Granted I still need to lose fat, but it should have been obvious at the time, dudes are not representing what they say they are, that should be a big red flag I think.

===

Yeah so Triceps last night. I keep fu.cking up the time I come in at GG, Gold's Gym, I keep thinking it's like SnapFitness 24/7, but it's not. Went in at 915 pm, closes at 1000, no time for cardio. Gonna have to do that today with legs, damn but I hate missing things I plan, makes me look bad and I feel shi.tty.


Triceps + Calves

1 hour prior,
20 g whey isolate w/ 5 g creatine w/ 2 scoops Xtend
2 slices wholewheat
1 banana
2 packets oatmeal

4 scoops Xtend in 1/2 gallon water during

rope pushdowns
2x15 120 lbs, NEW Personal Best
2x6 180 lbs, NEW Personal Best
... not a smooth motion on the machine, must be worn down

pushdown, v-bar
2x8 180 lbs

dumbbell skullcrushers
x8 40 lbs
x8 60 lbs

close grip bench press
2x8 50 lbs, bars wt not included from now on, mentioned this before
2x6 90 lbs

...mixed up 2 Gatorade powder packs

seated pushdowns
x8 200 lbs, stack
x6 200 lbs

calf pedal machine, no rest between sets
x12 200 lbs, both feet
x12 400 lbs, both feet
4x8 300 lbs, Left foot
4x8 300 lbs, Right foot
2x6 400 lbs, Left foot
2x6 400 lbs, Right foot

less than five minutes after workout,
3 scoops Xtend, 5 g creatine, 36 g whey isolate

20 mins later, at home
2 bananas

===

Feel kind of bad I'm not sticking to her split or recommendations of any sort, so I want to change that a bit. Disregarding her whole split and workouts, I'd just like to do 1 week with machines, 1 with barbells, 1 with freeweights. That muscle confusion thing, I want to give that a go.

Not much I can do with barbells on certain workouts like last night triceps. I could do close grips, and behind head extensions... is 2 exercises enough? I think so if I warm up good and get in as many work sets as I can.

This week is SNAFU'ed as I did Chest with machines and dumbbells, and Back was machines, Triceps were a mix also, so I'll just get this week done and then concentrate on getting the next week right with all of one type of workout mechanism used: freeweights or machines or barbells.

Legs today, going to try my balance in the squat rack, see if the smith machine was a waste of time for me or was actually helpful, dunno. Gym also has hack squat identical to one at YMCA so I'll give that a go too. Lots of leg machines at GG, hack squat, leg extensions, squat rack, etc. Didn't see any leg curl machine but they got to have one of those.

Before I left GG, last one to leave, I asked the supervisor who was wiping down the machines when they'd be fully set up. He said there was a code violation with the sprinkler system so they got pushed back a few weeks but they were hoping to be fully-operational in mid-August. I asked him if I could pin some weight to the calf machine and he didn't understand what I meant so I showed him and he didn't like that idea. He told me that machines that were currently there were whimpy as hell and the full gym when it was done would have much bigger stacks. Just what my ears wanted to hear.

I'm near maxing out on the stack for rope pushdowns, doing the stack for seated pushdowns, near the stack for shoulder presses, will probably do the stack for leg extensions tomorrow and no doubt the stack of seated leg curls if they have that machine. I always like to have more weight to shoot for, you know if 200 is a push over, I can work up to 400 or 500, that's a great feeling, a goal to be made and a personal record to be broke.

[dapack]

Originally Posted by n88tr

Damn, certification must be easy to get these days. I bet I could get certified if it's that easy. Adam and Justin, cut from the same University thread, got A.C.E. certification, whatever that is.

There are various organizations out there, A.C.E. is one of the easier ones. Was thinking of doing just for myself and own personal knowledge. For about $400 you can get all the study material and all you have to do is take a test, no college nothing. Some of the others are much harder and some even require college.

Personal Trainer Home Study Course, Study Guide, Manual & Sample Certification Exam - ACE Fitness Store

Just in case your curious, top study material $400, testing fee around $220, so for $620 anyone can be A.C.E. certified. Still my at least by the study material, might look at Ebay to see if I can get it cheaper, really interested in what is in the study material and figured could learn a whole lot.

[Moro]

yo bro dont feel bad for not following what she told you to do that routine made me want to smack my head against the wall,

The biceps only wednesday following back the day before IMO at least have the common sense to go push,pull,push,pull,push not push,pull,pull,push,push like she has stated, seems like you have picked up some of the other problems to,

[n88tr]

Thanks Moro and dapack.

===

July 11th, Legs + Back + Cardio

next day, Rest

Today, Chest + Cardio

===

Legs

...look around, no squat rack like I remembered...

5 min treadmill run warm up

hack squat
3x10 200 lbs
x10 240 lbs
5x5 300 lbs

leg extensions
2x4 250 lbs, stack
... weight not hard but machine is damned uncomfortable, too much padding and crap on it

seated leg curls
2x4 250 lbs, stack
... same deal with this machine. Just give me metal everywhere but some padding for my ankles!

... mixed up Gatorade

hammer strength iso-lateral pulldowns
2x12 2 plates
x6 2 plates + 70 lbs

lat pulldowns
x12 100 lbs
x8 140 lbs
x6 160 lbs

1-arm dumbbell rows
x8 40 lbs Left arm, no rest, x8 40 lbs Right arm
x8 60 lbs Left arm, no rest, x6 40 lbs Right arm
x6 80 lbs Left arm, no rest, x6 80 lbs Right arm
... no discomfort or anything but I'm still afraid to go beyond 80 lbs

30 mins treadmill fast walk alternate runs

Post in car
Xtend + Whey + Creatine

[n88tr]

Worked out my macros

240 lbs

2g protein x240 = 480 g
480/6 meals = 80 g per meal

2g carbs x240 = 480 g
480x6 meals = 80 g per meal

Pretty simple it seems.

Gonna read over bulking stickies again, just see if I'm doing things Ok.

[n88tr]

Gah! Not 2g carbs per lb, should be 1 as instructed in the Bulking primer. And 1.2 g protein per lb protein, 2 is way overkill.

Do those macros again.

Picture time!

After my HUGE chest and tricep workout today I took shower and put on my new Gold's Gym t-shirt. Little short by the waist but it's a good fit. Too dark to take to the gym where I sweat 1/2 cup every workout but a good casual wear t-shirt.







Also pic of my second meal of the day, steak + celery + carrots + milk + whole wheat bagel.



I'll post up workout soon.

[Cork]

Keep up the good work buddy. You look a lot different (in a shirt) than some of your older pics. You could at least flex a bicep or something man, have some fun with pics!

That looks like a lovely meal.

[n88tr]

1 hour previous,
Creatine + Xtend drink
steak, milk, bread, bagel

Chest + Triceps + Calves

5 mins run treadmill warm up

3 scoops NoXplode

hammer strength upright
2x12 2 plates
2x8 2 plates + 50 lbs
2x4 4 plates + 25 lbs, NEW Personal Best

dumbbell bench press, high incline
2x8 60's, NEW Personal Best
2x6 50's

dumbbell flyes, flat
3x6 40's

rope pushdowns
3x6 170 lbs

1-arm overhead dumbbell extensions
x8 20 lbs, Left arm
x8 20 lbs, Right arm
x8 20 lbs, Left arm
x8 20 lbs, Right arm

dumbbell skullcrushers
x8 40 lbs
x8 60 lbs

pedal machine
x12 400 lbs, Left foot
x12 400 lbs, Right foot
2x13 360 lbs, Left foot
2x13 360 lbs, Right foot
2x13 360 lbs, Left foot
2x13 360 lbs, Right foot

... mixed up Gatorade

FreeMotion machine cable crossover
x8 54 lbs
x8 60 lbs

hammer strength, flat
2x6 50 lbs

dumbbell flyes, flat
x8 30's
2x6 35's
3x6 30's

... out of Gatorade, finishing up my water gallon

dumbbell bench press, flat
x6 35's
x6 30's
x6 35's

pec deck flyes
x6 200 lbs
x3 250 lbs
x3 290 lbs, stack
2x4 240 lbs
x4 220 lbs

dumbbell bench press, incline
2x6 40's
3x8 30's

Post, ate in car
Xtend + Creatine + Whey

20 mins later, ate at home
2 bananas

2 hours later
steak, apple, milk, saltines

2 hours later, bed
fat-free cottage cheese, 2 MSM pills

===

Workout was totally awesome. Cleared my head prior to it all and NoXplode helped get me pumped up. After the pedal machine I thought, "Sh.it, I still got plenty left, I'm going to go as far and as hard as I can till I'm empty." So then I just kept hitting chest over and over till nothing left, no energy nothing.

Went into the bathroom to take a leak and before I left I peeked at the mirror to see how good I was sweated up. Crazy sweat, grey shirt whole thing a darker shade, not a dry spot anywhere. Then I saw I was all pumped up and felt happy for a few seconds, that I didn't immediately look at myself and think I was still fat, for a few seconds I was happy.

On the hammer strength flat I couldn't even get 2 plates done so I had to lower weight but other things surprised me, like I could still flye 250 and then 290 so I knew I still had plenty of energy left so I kept on pushing and pulling weight. After Gatorade was gone, I worked on my water and then that was gone and I started to feel hot, like I was dehydrated so I got a few more sets done then called it good.

Most def over-training that session but I was angry in the gym, I don't know why, I just was so I worked until I was happy, no more anger left, no energy either.

Tomorrow I have an early dentist appointment, then later a Dr.s appointment. After that I'll do Back + Shoulders and again try for the cardio.

[n88tr]

Teeth clean so it was nothing.

Dr.s appt something different, bad news but nothing that will hopefully affect me in the future. Unrelated to working out or my back problem, was about some little cyst on my neck that i worried about. Dr didn't know what it was and wanted to cut it out. Myself, honestly severely traumatized by past hospital experiences, i passed on their offer. If it gets bigger or starts to hurt or something, i'll look back into the surgery but not at the moment.

Dr.s appt really fukked with my head, didn't help me getting pumped up for workout at night. plus that overkill chest workout took serious toll on my body. still hurts to stretch chest, but it's not so bad anymore. that workout was like a cheat for my brain, just to go all out for once, completely dead afterwards.

That night did Back. No energy for shoulders or cardio. Dunno why so tired, blame it on insane workout day before.

Back

1-arm dumbbell rows, warm up sets
x12 40 lbs Left arm, no rest, x12 40 lbs Right arm
x12 40 lbs Left arm, no rest, x12 40 lbs Right arm

lat pulldowns, wide grip
x15 100 lbs
x4 145 lbs, super hard

iso-lateral hammer strength
x12 2 plates
x8 2 plates + 25 lbs
x6 2 plates + 35 lbs

... mixed up Gatorade

1-arm dumbbell rows
x8 80 lbs Left arm, no rest, x8 80 lbs Right arm
x8 80 lbs Left arm, no rest, x8 80 lbs Right arm

freemotion cable row, both arms
x8 90 lbs

freemotion cable row, 1 arm
x8 100 lbs Left arm, no rest, x8 100 lbs Right arm
x8 130 lbs Left arm, no rest, x8 130 lbs Right arm

freemotion cable row, 1 arm "swimmers"
x8 100 lbs Left arm, no rest, x8 100 lbs Right arm
x8 100 lbs Left arm, no rest, x8 100 lbs Right arm
x8 130 lbs Left arm, no rest, x8 130 lbs Right arm
x8 130 lbs Left arm, no rest, x8 130 lbs Right arm

Stretch, Post

===

Just read 3 main tips for beginners in an older issue of MD. Unsurprisingly I did all the things they suggested you not do like,

* Use machines for Back [not for mass]
* Use Leg exts or Leg curls [not for mass]
* Use pec deck for Chest [not for mass]

So I vow from here on out to not use machines for my Back anymore.

I won't leg ext either but I will leg curl because that hits the hams so nicely. I am exploring other ham exercises though.

Also, no more pec deck for chest.

I know I still have a lot of ego to let go of. Like on the pec deck, that's mostly an ego booster thing. I mean I always do stacks of stuff, pec deck is most common. Did that at University gym, YMCA, and my first big Chest workout on monday, did their stack of 290. I need to let go of that kind of stuff. It's hard but I know I can do it. I just drop stuff all of sudden. Once I stop doing it once instead of doing it all the time if I just drop it once I'll never do them again. Plus this really sets it in my mind that if I'm bulking like I am now I need to do compound exercises like bench, squat, dead.

I want to give deads a go but I can't do them currently at Gold's. I don't know why I didn't do them while I was at University gym, I had the perfect opportunity to do them then. Afraid, I guess. More injuries and the like. Gotta stop doing machines and stop being afraid.

I realize this is advice you guys have been giving to me since early posts I've made but my head is "as thick as a coconut" like ZirRed said, it's true. Trying hard to listen more and actually execute sh.it.

Next day was Rest. Made lots of chicken, pork, steak and had a protein threesome on my plate. Good times.

Today is Shoulders. Don't want to plan for cardio, I hate breaking promises even though I do do it a lot. Need to get that going though, I don't lose weight with diet alone, I need to get my ass moving and diet to lose. Not actively trying to lose but every once in a while hit the cardio hard before lots of fat starts piling up. 240 lbs now, fattest I've been in 2.5 years. Sort of scary but not trying to be scared.

[dapack]

Originally Posted by n88tr

Teeth clean so it was nothing.

Just read 3 main tips for beginners in an older issue of MD. Unsurprisingly I did all the things they suggested you not do like,

* Use machines for Back [not for mass]
* Use Leg exts or Leg curls [not for mass]
* Use pec deck for Chest [not for mass]

So I vow from here on out to not use machines for my Back anymore.

I won't leg ext either but I will leg curl because that hits the hams so nicely. I am exploring other ham exercises though.

Also, no more pec deck for chest.

I know I still have a lot of ego to let go of. Like on the pec deck, that's mostly an ego booster thing. I mean I always do stacks of stuff, pec deck is most common. Did that at University gym, YMCA, and my first big Chest workout on monday, did their stack of 290. I need to let go of that kind of stuff. It's hard but I know I can do it. I just drop stuff all of sudden. Once I stop doing it once instead of doing it all the time if I just drop it once I'll never do them again. Plus this really sets it in my mind that if I'm bulking like I am now I need to do compound exercises like bench, squat, dead.

I want to give deads a go but I can't do them currently at Gold's. I don't know why I didn't do them while I was at University gym, I had the perfect opportunity to do them then. Afraid, I guess. More injuries and the like. Gotta stop doing machines and stop being afraid.

I realize this is advice you guys have been giving to me since early posts I've made but my head is "as thick as a coconut" like ZirRed said, it's true. Trying hard to listen more and actually execute sh.it.

Next day was Rest. Made lots of chicken, pork, steak and had a protein threesome on my plate. Good times.

I really would not qualify you are a beginner anymore, so really do not like that. Lat Pulldowns are a machine, cable rows are a machine, techinally in my opinion Hammer Equip is a machine. I understand the premise of what they are trying to say, base your workouts around the "Big 3", but no machines, don't like the personally. I don't use a ton of machines but leg extension and curls are great to warm up with, and when doing drop sets on leg press easier to do a machine then free weights, techinally that is a machine. Just a thought, machines have a place, but should not dominate a routine in my opinion.

[n88tr]

Thanks for the insight dapack.

Last night:

Shoulders + Biceps + Cardio

5 min treadmill run warm up

1 packet each from Cellucor [see my thread in the Supplements section], both are NO2 products

dumbbell military overhead press
2x11 30's
2x8 40's

barbell overhead press, new exercise for me
2x8 20 lbs
2x6 30 lbs
2x6 50 lbs

dumbbell side laterals
x5 25 lbs Left arm, no rest, x5 25 lbs Right arm

standing alternating dumbbell curls
x16 30's [1 rep Left, 1 rep Right = 1 rep]
x16 35's

dumbbell hammer curls
x12 35's [1 rep Left, 1 rep Right = 1 rep]
x12 45's
x10 55's, NEW Personal Best
x10 50's
2x10 45's [someone else using 50's and 55's]

... mixed up Gatorade

1-arm preacher machine curls
x8 55 lbs Left arm, no rest, x8 55 lbs Right arm
x8 40 lbs Left arm, no rest, x8 40 lbs Right arm
x8 40 lbs Left arm, no rest, x8 40 lbs Right arm
x9 32.5 lbs Left arm, no rest, x9 32.5 lbs Right arm

short rope hammer curls, drop sets
x9 27.5 lbs Left arm
x8 20 lbs Left arm
x7 12.5 lbs Left arm

Rest

x9 27.5 lbs Right arm
x8 20 lbs Right arm
x7 12.5 lbs Right arm

Post, sit down and drink
Whey + Creatine + Xtend

cardio
treadmill 35 mins alternating walking and running

-- Workout better than I hoped. Wanted to do minimal machines, see my real strength on overhead presses sucks compared to fake strength on smith machine overhead press. Fukk smith, barbells much harder need to get those numbers up!!

Biceps felt fresh, hit em hard, 55's not that bad. Didn't know if I could do 50's but still trying hard to not think "no" or "I can't" when I go into the gym. Just picked em up and did good form reps. At the end with the last sets with 45's, was really hard, rested a bit at the bottom of each rep just to make sure I wasn't swinging em up.

===

Today I do Legs.

Want to get in some cardio afterwards too.

Thinking about some SLDLs, find some sort of rack for me to do them, or just rest the barbell on a bench, whatever I can find. Also want to do single-leg hack squatting, something different.

[dapack]

Originally Posted by n88tr

-- Workout better than I hoped. Wanted to do minimal machines, see my real strength on overhead presses sucks compared to fake strength on smith machine overhead press. Fukk smith, barbells much harder need to get those numbers up!!

smith's do have their place, but when using smith you are not fulling utilizing the stabilizing muscles, so if you rely on smith and switch to normal bb excersice then you will not be able to handle nearly as much weight, for me there is usually around a 10-20% drop off in weight depending on the exercise. plus some smiths actually can help to much in lifting the weight, ie if you load 300lbs on a smith it could actually be equal to 200lbs, i have seen some like that.

[n88tr]

Legs + Back

5 min treadmill run warm up

1-leg hack squat, new exercise for me
x8 80 lbs, Left leg
x8 80 lbs, Right leg
x8 80 lbs, Left leg
x8 80 lbs, Right leg
x6 140 lbs, Left leg
x6 140 lbs, Right leg
x6 160 lbs, Left leg
x6 160 lbs, Right leg

calf pedal machine
x14 300 lbs, Left leg
x14 300 lbs, Right leg
x8 400 lbs, Left leg
x8 400 lbs, Right leg
x6 400 lbs, Left leg
x6 400 lbs, Right leg
x6 400 lbs, Left leg
x6 400 lbs, Right leg
... lots of pressure on my knees from this machine. I will stop doing it.

iso-lateral hammer strength
x12 2 plates
5x5 4 plates

... mixed up Gatorade

1-arm dumbbell row
x8 50 lbs, Left arm
x8 50 lbs, Right arm
x8 50 lbs, Left arm
x8 50 lbs, Right arm
x8 80 lbs, Left arm
x8 80 lbs, Right arm
x8 80 lbs, Left arm
x8 80 lbs, Right arm
... No bigger dumbbells than 80's in there at the moment. Gonna be like that till mid-August they say, when all construction is complete.

lat pulldowns
x12 100 lbs, wide grip
x10 145 lbs, close reversed grip
x10 130 lbs, wide grip
... still find these help my back out a lot

Post
Creatine + Whey [no more Xtend]

20 mins later at home
2 bananas, V8 Juice

... Did some new leg work, 1-leg hack squats, good fun, hard on quads esp higher weight. Form was good, one leg back just on my toes so i couldn't help the working leg. Sort of like a lunge I guess, the movement.

===

Today is Rest.

Tomorrow, planned Chest + Triceps + Cardio

Try that NO2 Cellucor again.

[n88tr]

1 hour previous
Creatine + Whey
steak, apple, banana, wholewheat bread

Chest + Triceps

5 mins treadmill run warm up

2 packets Cellucor N-Zero NO2 [maximum dose]

dumbbell bench press, flat
2x12 40's

barbell bench press
x15 bar
x8 50 lbs
x8 70 lbs
x8 135 lbs, NEW Personal Best
x4 145 lbs, NEW Personal Best

dumbbell bench press, flat
x8 50's
x8 55's
x8 60's

hammer strength
x2 2 plates, finished set x8 4 plates

dumbbell pullover, flat
x8 40 lbs
x7 70 lbs, last rep fell out of my hands
x7 60 lbs, last rep fell out of my hands

cable crossover
2x8 50 lbs

... Mixed up Gatorade

EZ bar behind head extensions, upright bench
x8 bar
x8 20 lbs

1-arm rope pushdowns on Lat Pulldown machine
x8 50 lbs Left arm, no rest, x8 50 lbs Right arm
x8 40 lbs Left arm, no rest, x8 40 lbs Right arm

close grip bench press
x8 20 lbs
x8 40 lbs
... form very tight

Post, sit in a chair and mix it up in the gym
36 g protein whey isolate + 1 big teaspoon Creatine

20 mins at home
4 slices raisin bread

1 hour later
steak, wholewheat bread, 2% skim milk

2.5 hours later
steak, wholewheat bread, 2% skim milk

3 hours later, bed
steak, almonds, 2 MSM

--- Workout good. Wasn't expecting NPBs, but wanted to do more bench work so they just happened. Sort of in awe actually. Never set a date for when I'd do 2 plates on flat bench, so happy it came to reality. Added 20 lbs to that, was really hard. Surprised my bench still sucks but it will get better in time.

Tomorrow, Shoulders + Back + Cardio.

Plan for overhead barbell presses, 1-arm dumbbell shoulder presses, barbell rows and standing bent-over dumbbell laterals.

That Cellucor is def not a NO2 product. Got nothing out of it. This is my 3rd dose now. Gonna go back to where I bought it and tell em. Bro selling it to me told me to get back to him, so I will. Crap product.

[n88tr]

Shoulders + Back

5 min treadmill run warm up

dumbbell military overhead press
2x12 40's
... triceps a hurtin'!

barbell overhead press
x10 20 lbs
x8 40 lbs
x7 50 lbs
x6 60 lbs, NEW Personal Best
x4 70 lbs, NEW Personal Best

1-arm dumbbell overhead press, alternating
x10 35's [1 rep left, 1 rep right = 1 rep]
x8 35's

lat pulldowns
x8 120 lbs
x8 130 lbs

barbell row, overhand grip
2x8 50 lbs

1-arm dumbbell row
x8 60 lbs, Left arm
x8 60 lbs, Right arm
x8 80 lbs, Left arm
x8 80 lbs, Right arm

... mixed up Gatorade

iso-lateral hammer strength
x12 2 plates
x8 2 plates + 50 lbs

alternating arms iso-lateral hammer strength, new exercise for me
x10 1 plate, Left arm, no rest
x10 1 plate, Right arm

x8 1 plate + 25 lbs, Left arm, no rest
x8 1 plate + 25 lbs, Right arm

x6 2 plates, Left arm, no rest
x6 2 plates, Right arm

x4 3 plates, Left arm, no rest
x4 3 plates, Right arm

Stretches, Post
Sat in chair and mixed up,
Creatine + Whey

20 min later at home
2 bananas
1 cup no-fat yogurt ice cream [44 carbs]

2 hours later
steak, saltines

3 hours later, bed
steak, almonds, 2 MSM pills

--- Happy with workout, even though triceps unhappy at me!! If I knew they were gonna hurt, would've taken that day off and did workout next day, more healing time.

Overhead press new weight, last 4 reps very hard, good work. Aim for 90 lbs now that I'm at 70. 90 is a good goal.

Tried out 1-arm iso-lateral low row hmr str. It's like an upright dumbbell row. Good work there too. 3 plates a bit excessive, trying hard to simulate muscle and feel contraction, not let weight control me but I control the weight and when it moves.

Today, Rest.

Next, Legs.

[dapack]

i like how you added more barbell work to your routine. your bench and shoulder presses should explode in weight for at least the first few months, would not be surprised if your bench went up 20-30lbs the first month if you stick with it.

[n88tr]

Yah!

Sounds like a good plan.

[n88tr]

Legs + Biceps

5 min treadmill run warm up

hack squat
2x15 100 lbs

1-leg hack squat
x6 100 lbs Left Leg, no rest, x6 100 lbs Right Leg
x5 90 lbs Left Leg, no rest, x5 90 lbs Right Leg
x6 130 lbs Left Leg, no rest, x6 130 lbs Right Leg

hack squat
2x5 230 lbs
2x6 260 lbs
... as deep as I can do, well below parallel

1-arm rope cable curls
x6 30 lbs Left Arm, no rest, x6 30 lbs Right Arm
x4 40 lbs Left Arm, no rest, x4 40 lbs Right Arm
... 40 lbs feels like 70 lbs

dumbbell hammer curls
x5 35's [5 reps for each arm]
x5 40's [5 reps for each arm]
x6 50's [6 reps for each arm... see how it goes]
x5 60's, NEW Personal Best
x5 60's
x3 60's, finished set x4 50's
... getting tired out
x5 60's
x5 60's

1-arm preacher machine curls
x6 50 lbs, Right Arm
x6 50 lbs, Left Arm
x6 50 lbs, Right Arm
x6 50 lbs, Left Arm
x6 50 lbs, Right Arm
x6 50 lbs, Left Arm

no rest in any sets above, now a break

x8 40 lbs, Right Arm
x8 40 lbs, Left Arm
x8 40 lbs, Right Arm
x8 40 lbs, Left Arm

no rest in any sets above, now a break

Stretches, Post
Whey + Creatine

20 mins later at home,
2 bananas
1 cup no-fat yogurt ice cream

1.5 hours later, hungry
chicken breast pieces
banana
broccoli
carrots

3 hours later, bed
almonds
2 MSM pills

...Legs feeling pretty tired early on.

Made new weight on hammer curls, try for some solid reps with 65's next time. I hate my biceps, destroy them every time.

Today, Chest + Triceps with a little Back work.

Focus on bench press, incline flyes, dumbbell skullcrushers, bent over dumbbell laterals, machine row.

[dapack]

congrats again on the new personal best, your on a roll, which is a great sign, seems everytime you step in the gym you are betting something.

[n88tr]

Chest + Triceps + light Back

dumbbell bench press, flat
2x15 35's

barbell bench press
x11 bar
x11 20 lbs
2x8 135 lbs

dumbbell bench press, flat
x0 65's, finished set x8 60's
x8 55's
x8 60's

cable crossover, to pump up again
x8 40 lbs
x8 50 lbs
x8 65 lbs
... 65 feels like 110

dumbbell bench press, flat
2x6 55's

hammer str
x4 2 plates + 50 lbs
x4 2 plates + 75 lbs

dumbbell skullcrushers
x8 40 lbs
x8 50 lbs

bent-over dumbbell laterals
x8 20's
x8 15's

standing bent-over dumbbell laterals [thinking of Arnold doing these]
x8 15's
x8 10's

Post
Steak + Creatine

.. Bench press is still difficult at times 135 lbs. Dumbbells 70's still out of reach, often times 65's too hard. More goals to shoot for.

===

Next day, Rest

Next day, Rest

Today, Shoulders + Legs + light Back + rotator cuff work

[dapack]

if i can make a suggestion, on the barbell work, bench press, stick in the 4 to 6 rep ranges and with the bells go to around 8 to 10 reps range. this should help you increase your strength really quick, at least it works for me.

[n88tr]

Thanks for the suggestion.

Legs + Shoulders + light Back + Rotator cuff work

hack squat
2x12 100 lbs
x8 200 lbs
x2 260 lbs, too light finished set x4 320 lbs
2x6 400 lbs, stack
x6 320 lbs
2x6 300 lbs
... until 400 is easy weight, gonna keep hack squatting

barbell overhead press
x10 20 lbs
2x8 50 lbs
2x5 70 lbs
... 70 feels so hard!!!

iso-lateral hmr str
x10 2 plates
x10 2 plates + 50 lbs

... mixed Gatorade

1-arm iso-lateral hmr str
x4 3 plates, Left Arm
x4 3 plates, Right Arm

x4 3 plates + 25 lbs, Left Arm, NEW Personal Best
x4 3 plates + 25 lbs, Right Arm, NEW Personal Best
... crazy weight for me, plus crazy hard, form good though

x6 2 plates + 20 lbs, Left Arm
x6 2 plates + 20 lbs, Right Arm

x6 2 plates + 20 lbs, Left Arm
x6 2 plates + 20 lbs, Right Arm

1-arm dumbbell row
x10 40 lbs, Left Arm
x10 40 lbs, Right Arm

lat pulldowns, wide overhand grip
x12 80 lbs
x4 145 lbs
x8 130 lbs

rope face pulls, new exercise for me
x8 40 lbs
x8 62 lbs
x8 76 lbs
x7 65 lbs
... elbows flared out, think I'm doing them right, feels right

dumbbell rotator cuff raises [arms at like a dumbbell press but then just move at the elbows]
x8 5 lbs, Left Arm
x8 5 lbs, Right Arm

Stretches, Post
Creatine + Whey

===

Next day,

Chest

dumbbell bench press, flat
2x14 35's
2x8 60's
x6 65's
x0 65s, freaking heavy no reps, finished set x6 60's
x6 60's

... spilled my water gallon on the floor. Oh noes!

barbell bench press, flat
2x6 90 lbs
2x6 75 lbs

iso-lateral decline hmr str
x8 2 plates + 20 lbs
x4 4 plates
x1 4 plates, too heavy finished set x4 2 plates + 70 lbs
x2 2 plates + 70 lbs
... getting freaking tired

cable crossover, till failure
x8 40 lbs
x8 50 lbs
x4 65 lbs
... no rest anywhere in between sets

Stretches, Post
Creatine + Whey

===

My energy for workout has been sliding for a little while, I blame my "less than clean" bulk diet. Too much bread, no enough veggies and long lasting carbs like rice.

Made up chicken, steak and rice yesterday, I'll get back on track.

Yesterday before I did Chest I finally thought like,
"Sh.it, this is something I always want to do, workout and just make it a part of my life. It doesn't feel contrived or I'm doing it for someone else like it sort of used to feel like, it's 100% for me and that's the only one who really cares. It just feels right when I'm in the gym, it's simple, me vs the plastic-covered metal."

So that was sort of a revelation.

I try to always think about what I AM ACTUALLY DOING. Like if I'm benching, I try to think if I'm doing better than last time, or if I'm not working as hard as I possibly could. I think about when I cheat food and when I'm done I feel like seconds but I know it won't make anything better for me, either mentally or physically. I think about how I need to lean up better in the fall when I go back to university and how I know I can do it and how much better I will look and how I will feel, stronger, more alive, more able and how I need to put on muscle to get those feeling again, thinking about the future and how bad I want it, I shake with anger that I will get it done and I put on the angry face and just convince myself even more that I am worthless until I complete my goals, then I can be worth something.

Today, Back + Biceps, then Rest.

[n88tr]

July 29th, Tuesday, Back + Biceps

1-arm dumbbell row
x14 40 lbs, Left Arm, no rest x14 40 lbs, Right Arm (warm up sets)
x14 40 lbs, Left Arm, no rest x14 40 lbs, Right Arm (warm up sets)
x14 60 lbs, Left Arm, no rest x14 60 lbs, Right Arm (warm up sets)
x8 70 lbs, Left Arm, no rest x8 70 lbs, Right Arm
x8 70 lbs, Left Arm, no rest x8 70 lbs, Right Arm
x8 80 lbs, Left Arm, no rest x8 80 lbs, Right Arm
x8 80 lbs, Left Arm, no rest x8 80 lbs, Right Arm

iso-lateral hmr str
x10 2 plates

1-arm iso-lateral hmr str
x8 2 plates, Left Arm, no rest x8 2 plates Right Arm
x10 2 plates + 25 lbs, Left Arm
x10 2 plates + 25 lbs, Right Arm
x1 3 plates + 25 lbs, Left Arm, too heavy
x8 2 plates + 25 lbs, Left Arm
x8 2 plates + 25 lbs, Right Arm

... Mixed up Gatorade

pec deck rear flyes
x1 100 lbs, x1 150 lbs, x1 175 lbs, x4 170 lbs
x8 170 lbs
... machine is strange, not full ROM capable like I'm used to

1-arm standing preacher curls (never stood before doing these)
x7 30 lbs, Left Arm, no rest x7 30 lbs Right Arm
x7 30 lbs, Left Arm, no rest x7 30 lbs Right Arm
x4 35 lbs, Left Arm, no rest x4 35 lbs Right Arm

seated tricep pushdowns
x12 100 lbs
x10 150 lbs
x8 200 lbs
x3 200 + 7.5 lbs (no more weight available)
x1 200 + 7.5 lbs, finished set x6 160 lbs

1-arm seated tricep pushdowns (never tried this before)
x10 60 lbs Left Arm, no rest x10 60 lbs Right Arm
x8 80 lbs Left Arm, no rest x8 80 lbs Right Arm

Stretches + Post,
Creatine + Whey

--- Workout good. Little discomfort in the 1-arm iso-lateral hmr strs, but didn't push it so hard after that pain. Couldn't do lat pulldowns, they always loosen up my back, because my shirt was too short and I didn't feel like showing my fatness to the crowded gym so I did pec deck rear flyes. Damn machine is all messed up but my ROM wasn't terrible, only like 70% full. Took a few reps to find a decent weight.

Went overboard on the seated pressdowns. Across from me is the machine preacher curl. Big Mexican man on it with a towel, doing 1-arm curls with the stack. He was staring at me the whole time. Sweat was coming off me like a melting snowman. Maybe that's why he was looking at me the whole time, dunno why. I gotta bring a bigger towel next time, little hand towel ain't cutting it. 1-arm pressdowns were killer. Sort of hard to keep the elbow in place but I tried my best.

Today, Rest.

Tomorrow, Legs + Shoulders.

Next, Chest + Triceps.