[StoneMan]

So after about 3 weeks of trying different exercises, I wrote down a session in my logbook and headed to the gym. A few notes before hand; 1)I don't have the big traditional exercises, such as the bench press and squat, listed as I don't have a reliable lifting partner. Being pinned under iron sucks! 2) Unless otherwise noted, all sets where done to 1 rep before failure. 3) I know I'm missing quite a few muscle groups; as I don't YET aspire to become an amateur/pro bodybuilder, these are the muscle groups I want to enlarge. 4) All Hammerstrength weights listed are for one side, not the total for both arms. 5) My repetitions are slow and smooth, not quite HIT Jedi slow, but I do my best to avoid jerky, bouncing, snatchy ballisitc reps

Iso-Lateral Row (Hammerstrength)
Warm up; 45x12
Set 1; 90 lbs x 10
Set 2; 135 lbs x 8
Set 3; 145 lbs x 6

Iso-Lateral Shoulder Press (Hammerstrength)
Warm up; 45 lbs x 12
Set 1; 70 lbs x 10
Set 2; 90 lbs x 6
Set 3; 100 lbs x 4

Iso-Lateral High Row (Hammerstrength)
Warm up; 45 lbs x 12
Set 1; 90 lbs x 10
Set 2; 135 lbs x 6
Set 3; 135 lbs x 6

Iso-Chest Press (Hammerstrength)
Warm up; 45 lbs x 12
Set 1; 70 lbs x 10
Set 2; 90 lbs x 4 (positive failure halfway through 5th rep)
Set 3; 90 lbs x 4

Dumbbell Rows
Warm up; 80 lbs x 10
Set 1; 85 lbs x 8
Set 2; 85 lbs x 8
Set 3; 85 lbs x 8

Cable Triceps Pushdowns
Warm up; 115 lbs x 12
Set 1; 130 lbs x 10
Set 2; 145 lbs x 8
Set 3; 160 lbs x 6

Dumbbell Concentration Curls;
Set 1; 35 lbs x 10
Set 2; 35 lbs x 10

Dumbbell Forearm Curls;
Set 1; 35 lbs x 10
Set 2; 35 lbs x 10

Nautilus Nitro Lateral Raise;
Warm up; 75 lbs x 10
Set 1; 90 lbs x 10
Set 2; 105 lbs x 8
Set 3; 120 lbs x 6

Shoulder Shrugs on Calf Raise Machine;
Warm up; 195 lbs x 10
Set 1; 210 lbs x 8
Set 2; 225 lbs x 6
Set 3; 240 lbs x 6

Cardio; 30 minutes of walking between 3.4 and 3.8 miles per hour.

After my workout, I felt pleasantly drained but not "I need to go home and pass out" drained. I realize I'm lacking a couple more exercises for the chest and maybe another delt exercise. I plan on doing this workout no more than every other day, unless my body tells me otherwise. And I will switch up the order and the exercises here and there to keep my muscles from becoming acclimated.

All critiques, advice, tips, and even finger pointing while laughing are welcome. I am definitely seeking constructive criticism. Good journey to all of you!

-Gene

[Cork]

Just because you do not plan on being a competitive bodybuilder does not mean you can avoid training all your major muscle groups.

The benefits of training legs has been scientifically proven as positive for whole body gains in musculature and strength.

Fear of being trapped under the weight will diminish as you progress and feel more comfortable with the weight/exercise.

[StoneMan]

Originally Posted by Cork

Just because you do not plan on being a competitive bodybuilder does not mean you can avoid training all your major muscle groups.

The benefits of training legs has been scientifically proven as positive for whole body gains in musculature and strength.

Fear of being trapped under the weight will diminish as you progress and feel more comfortable with the weight/exercise.

You're right Cork. I should stop b*llsh!tt!ng myself and develop a lower body program. It really stems from a nasty overtraining incident where I did lower body with a condsiderably advanced lifting buddy in Iraq. I was limping for about 3 days and stairs where a complete pain. I don't wanna repeat that, especially with my new job. But a smart lower body and rest plan can only do me good.

Much appreciated!

[StoneMan]

I was supposed to do my first lower body workout Tuesday but I felt like complete as.s after work. I won't enter the gym unless I know I'm giving it my all. So, here's my workout from this afternoon. I attempted to double progress in everything from the previous session, dropped a couple exercises and added one. I'm also giving this pseudo-HIT 2 to 3 work sets per exercise method a try, and I must say I like it.

Iso-Chest Press (Hammerstrength)
Warm up; 45 x 12
Set 1; 90 x 8
Set 2; 100 x 6


Iso-Lateral Row (Hammerstrength)
Warm up; 45 x 12
Set 1; 135 x 8
Set 2; 145 x 6
Set 3; 155 x 5

Iso-Lateral Shoulder Press (Hammerstrength)
Warm up; 45 x 12
Set 1; 135 x 8
Set 2; 145 x 6

Iso-Lateral High Row (Hammerstrength)
Warm up; 45 x 12
Set 1; 135 x 8
Set 2; 145 x 8

Cable Tricep Pushdowns
Warm up; 115 x 12
Set 1; 160 x 8
Set 2; 175 x 6

Nautilus Nitro Lateral Raise
Warm up; 75 x 12
Set 1; 105 x 10
Set 2; 120 x 8

Shoulder Shrugs on Calf Raise Machine
Warm up; 195 x 10
Set 1; 225 x 8
Set 2; 240 x 8

Dumbell Rows
Warm up; 80 x 10
Set 1; 90 x 8
Set 2; 90 x 8
Set 3; 90 x 8

Incline Dumbell Flyes
Warm up; 50 x 10 (didn't really like them)

Incline Dumbell Press
Set 1; 50 x 10
Set 2; 55 x 6

I'll post my diet tonight after all meals are consumed.

[StoneMan]

Pics of my begining are up on my profile. Is it just me, or does everyone look better in the mirror than in pictures?.....blech! When I got my membership, I believe I was 273 pounds at about 28% bodyfat. After my workout today, I was 265 pounds after about 3 weeks of dieting, lifting, and moderate cardio. Progress!!!

[StoneMan]

Meal 1; EAS Protein Shake with 6 oz. milk 1%, 1 serving of Quaker Instant Oatmeal Maple and Brown Sugar made with water, 1 Quaker Chewy Choclate Chip Granola Bar.

Meal 2; 2 Quaker Chewy Chocolate Chip Granola Bars.

Train

Meal 3; EAS Protein Shake with 6 oz. milk 1%

Meal 4; EAS Protein Shake with 6 oz. milk, 3 oz. sliced 95% fat free ham, 2 pcs. white bread, 2 knifes of mayonnaise.

Meal 5; 1 serving Kraft Macaroni and Cheese with 4 oz. ground turkey.

Macro nutrient totals
Protein; 160.9 grams
Carbs; 226.7 grams
Fat; 54.9 grams
Calories consumed; 2007
Calories burned; 2836 (I wear a bodybugg that takes out the guesswork).

I'm debating stopping the 1000 calorie deficit diet. Is it ok to try and gain muscle mass while consuming less calories than you burn?

[projecthatch92]

too many shakes and granola bars in your diet bro. I'd like to see some more whole food meals. I.e. chicken and brown rice/veggies, things like that.

[GETTINGSTRONGER]

Originally Posted by StoneMan

Pics of my begining are up on my profile. Is it just me, or does everyone look better in the mirror than in pictures?.....blech! When I got my membership, I believe I was 273 pounds at about 28% bodyfat. After my workout today, I was 265 pounds after about 3 weeks of dieting, lifting, and moderate cardio. Progress!!!

Good job bro!! Progress for sure. How much time do you rest between sets, do you super set exercises or do one exercise at a time. Something I rec. that works for cardio is- super set 2-3 exercises at a time only resting while going to the next exercise. When you finish those exercises only rest while setting up your next 2-3 exercises. This is great for cardio if you keep a good pace and dont give up

[Gideon's_Test]

Originally Posted by StoneMan

I'm debating stopping the 1000 calorie deficit diet. Is it ok to try and gain muscle mass while consuming less calories than you burn?

My experience (as well as what I have been told, and read here on the forum) is that you should do your cutting and your bulking separately. I am in a similar position (260lbs, 31% BF). Try cutting to get to your target BF, and then bulk cleanly...I think the target calorie deficit is 500, but do whatever works for you....1000 may be so much that you start losing muscle mass...

Also, make sure you are getting 1g of protein per lb of lean body mass, this will help you preserve your current muscle mass. This important when cutting as muscle burns more calories than fat, so if you keep your muscle mass up, you'll drop the pounds faster...

Good luck!

[StoneMan]

Originally Posted by projecthatch92

too many shakes and granola bars in your diet bro. I'd like to see some more whole food meals. I.e. chicken and brown rice/veggies, things like that.

Definitly. I'm eating like crap right now because my budget is broken. Just started a new job, might pick up another. When my income stabilizes, I will most definitly eat more whole foods. Thanks Hatch!

[StoneMan]

Originally Posted by GETTINGSTRONGER

Good job bro!! Progress for sure. How much time do you rest between sets, do you super set exercises or do one exercise at a time. Something I rec. that works for cardio is- super set 2-3 exercises at a time only resting while going to the next exercise. When you finish those exercises only rest while setting up your next 2-3 exercises. This is great for cardio if you keep a good pace and dont give up

Thanks GS! I rest 90 seconds between sets and do one exercise at a time. alternating push pull exercises. The order they're listed in my log is the order I performed them in. I do like to superset, but my gym is very busy, making availability an issue. I could probably pull it off by changing my workout to a non-peak time; only issue there is my work. Thanks again!

[StoneMan]

Originally Posted by Gideon's_Test

My experience (as well as what I have been told, and read here on the forum) is that you should do your cutting and your bulking separately. I am in a similar position (260lbs, 31% BF). Try cutting to get to your target BF, and then bulk cleanly...I think the target calorie deficit is 500, but do whatever works for you....1000 may be so much that you start losing muscle mass...

Also, make sure you are getting 1g of protein per lb of lean body mass, this will help you preserve your current muscle mass. This important when cutting as muscle burns more calories than fat, so if you keep your muscle mass up, you'll drop the pounds faster...

Good luck!

Yeah, I thought 1000 was too steep too, but that's what my trainer had me on. 500 sounds more reasonable; I really dont wanna lose what muscle mass I have. He also didn't want me taking in my full body weight's worth of protein; he had me at less than half...I don't understand his logic. Well, time for a change then huh? Thanks Gideon!

[Gideon's_Test]

190g's of protein would probably be a good round number...

[StoneMan]

Should I not consume my full bodyweight in protein grams while cutting? Or should I factor out bodyfat and not consume protein for those pounds?

[Gideon's_Test]

The calculations I've seen were 1g of protein per pound of lean body mass...Seems that the BF is not a factor in determining how much protein to consume...

[T.O]

Originally Posted by StoneMan

Should I not consume my full bodyweight in protein grams while cutting? Or should I factor out bodyfat and not consume protein for those pounds?

consume 1g of protein per lb but cut the fats and carbs down. you need protein to put on and keep muscle.

[StoneMan]

Originally Posted by T.O

consume 1g of protein per lb but cut the fats and carbs down. you need protein to put on and keep muscle.

Will do, thanks T.O!

[Moro]

Sound advice from T.O there,

Focus on keeping protein high, and keeping sugars and saturated fats down to a minimum,

You seem to be open minded and willing to learn, and dedicated enough to reach your goals,
Good luck with everything ill be following your log

[StoneMan]

Originally Posted by Moro

Sound advice from T.O there,

Focus on keeping protein high, and keeping sugars and saturated fats down to a minimum,

You seem to be open minded and willing to learn, and dedicated enough to reach your goals,
Good luck with everything ill be following your log

Thanks Moro! Today is my rest day, so I just did 30 mins of cardio. I will post my meals and calories burned/consumed in the evenings after I dowload the data from my calorie manager.

[Thomas_Rivera]

Originally Posted by StoneMan;720104[B

]So after about 3 weeks of trying different exercises, I wrote down a session in my logbook and headed to the gym. A few notes before hand; 1)I don't have the big traditional exercises, such as the bench press and squat, listed as I don't have a reliable lifting partner. Being pinned under iron sucks! [/B]

Do you have access to a power rack? When squatting or benching the power rack can be your best training partner. When you squat, go down to a space where you feel you are going deep enough then set up the safety bars at that level, if you fail, you just drop down and the bar rests on the safety bars.

Same with bench, you pull any auxillary or multi purpose bench and put it in the power rack, you lay down with the bar and gauge where it will be just a few inches above your chest. Bar falls the only thing you have to do is make sure it goes forward and doesn't hit your face.

Partners are good, but you never need to depend on one.

[HawaiianPride.]

In for this brah.

[StoneMan]

Originally Posted by Thomas_Rivera

Do you have access to a power rack? When squatting or benching the power rack can be your best training partner. When you squat, go down to a space where you feel you are going deep enough then set up the safety bars at that level, if you fail, you just drop down and the bar rests on the safety bars.

Same with bench, you pull any auxillary or multi purpose bench and put it in the power rack, you lay down with the bar and gauge where it will be just a few inches above your chest. Bar falls the only thing you have to do is make sure it goes forward and doesn't hit your face.

Partners are good, but you never need to depend on one.

Thanks Thomas! We do have power cages; after seeing some dudes use them, I definitly will. Been burning through as many bodybuilding articles as possible in my free time. I keep coming across the "free weights, not machines" adage so I'll be switcthing it up.

[Thomas_Rivera]

Freeweights and machine weights have their advantages in the gym, generally free weights will work more of the stabilizing muscles. This is all good and well, but know that smaller stabilizing muscles will give out before your larger muscles, so machines that neglect activating those muscles can be used to burn out the larger ones.

It's all about fine tuning what works for you though. A healthy balance between the two is good. The exercises I would always do free weight would be the big three, squats, deads, bench.

[projecthatch92]

Cosign with thomas. I generally keep the machines till the end of my workouts

[StoneMan]

Originally Posted by HawaiianPride.

In for this brah.

Yah uso, do my best to make all the poly's proud! I'll be cranking it that much harder now that you'll be checking in on me.

[StoneMan]

Okay so here's todays rundown;

Breakfast; Quaker Instant Maple and Brown Sugar Oatmeal made with water.
EAS Chocolate flavored Protein Shake made with 6 oz. 1% milk
1 Quaker Chewy Granola Bar
1 Bottle of purified water.

Walked at a brisk pace for 30 minutes, probably about 1.8 miles.

Snack 1; 2 Quaker Chewy Granola Bar
1 Bottle of purified water.

Lunch; 1 cup of steamed white rice
4 oz of StarKist Solid White Albacore Tuna packed in water, drained.
2 teaspoons of Mayonnaise
1 Bottle of purified water.

Snack 2; 2 Quaker Chewy Granola Bars
1 Bottle of purified water.

Dinner; 1 cup of steamed white rice
4 oz Starkist Solid White Albacore Tuna in water, drained
1 teaspoon of mayonnaise
1 serving EAS Choclate Protein Shake made with 6 oz. 1% milk

Snack 3; 1 serving EAS Chocolate Protein Shake made with 6 oz. 1% milk.

Calories consumed; 1968
Calories burned; 3208
Total deficit; -1240

Macronutrient Totals;
Protein; 142 grams
Carbs; 231 grams
Fat; 52.7 grams

I've been paid so I will buy some chicken breast, vegetables, and other good whole foods so I can eat better. Also, upon advice, I will attempt to drop my calorie deficit from -1000 to -500 to minimize lost muscle mass.

Full day of work tommorow, followed by my first lower body session. Goodnight all!

[projecthatch92]

For the oatmeal, just get the regular kind, not the instant ones. I would also mix the protein with water, not milk, since it will digest faster, and that's what you need for the first meal of the day.

I would eliminate the snacks and try and substitue some meals. They don't have to be big, but we're looking for more whole foods here.

Also, I would advise pumping the tuna up to 8 ounces. You're a big boy, need to get that protein intake up.

[StoneMan]

Originally Posted by projecthatch92

For the oatmeal, just get the regular kind, not the instant ones. I would also mix the protein with water, not milk, since it will digest faster, and that's what you need for the first meal of the day.

I would eliminate the snacks and try and substitue some meals. They don't have to be big, but we're looking for more whole foods here.

Also, I would advise pumping the tuna up to 8 ounces. You're a big boy, need to get that protein intake up.

Damnit! I logged in and started reading your thread after slamming my milk protein shake! Ok, water from now on. And I just bought another box of instant oatmeal yesterday! I'll buy the real stuff and have the girlfriend start eating the instant stuff. Yeah, looking at my calorie logs for the past couple weeks, there isnt one time where ive consumed enough protein. That's how my trainer set up my calorie manager, it's calling 130 grams "100%" of my daily protein needs. Well, looks like more animal flesh for me, woohoo!

[projecthatch92]

Milk is fine throughout the day when you need the extra cals, but when taking the protein shake in the morning, pre or post workout, make it with water.

Sounds like your trainer needs to join the dungeon!

[mikeh40+]

good luck with your training, i`ll try and keep up with your log bro!