MY BAD ASS EVOLUTION by ALRI
- 01-07-2007, 09:23 PM
Day 35-36, BAM day 12-13
Did some chest yesterday like planned. There weren't much pain in my shoulder but it still felt tender and a bit sore. I started with flat bench, and after the first set, the shoulder didn't feel too great, so I just continued on with my workout but kept the weight a bit lower than usual. Even though my shoulder was sore, I still had a good workout with great pumps.
Watched football today (hell yea Patriots), then went to the gym for a half hour of cardio after the first game (Bike, Eliptical, Incline Walk).
Flat bench: 225x8, 225x10, 225x10
Hammer Strength Incline press (narrow grip): 180x10, 180x9, 180x8
Pec Deck: 3 sets
Cable Flyes: 3 sets
Last meal last night was a bit weak, I fell asleep on the couch and was way too tired to boil eggs or make anything, so just settled with a shake and some enova oil.
- 01-11-2007, 12:52 AM
Day 37, BAM day 14
Sorry I've been lazy with the updates. I got 2 updates today: 3 days, 2 workouts. I've been studying for my certification a bit, but also hanging out with friends a lot before going back to school this sunday. Monday was arms, so I'll get righ to it.
V-bar pushdowns on double pulley: 80x12, 90x11, 110x6
Skulls: 85x12 (stopped, elbow tendonitis was killing me on this)
Reverse grip Pushdowns: 3 sets
BB Curls superset w/ OH ext. Machine: 95x12, 105x10, 105x10 + 3 sets
Reverse seated preacher curls: 70x10, 70x8, 70x8, 70x7
Rope Pushdowns superset w/ Wide campered bar curls: 3 sets each
I've been eating pretty much all chicken lately for solid protein, nothing else are much different.
- 01-11-2007, 12:58 AM
Day 38-39, BAM 15-16
Rest day yesterday, I was just being lazy since my workout partner ain't going because he started a job. Today was leg day, but I must've slept wrong, my right knee tendonitis was extremely bad today, it was hurting without me doing anything at all. So I just did some hams and calves. The good news is that my low back is finally healthy enough to do bigger movements, so I got back into doing some moderate weight stiff legs today, felt pretty good.
Stiff Legged Deadlifts: 135x12, 135x12, 185x10, 185x10
Lying Leg Curls: 4 sets
Alternate Leg standing curls: 3 sets
Heavy Calves: 3 sets
Alternate rep calve raises: 3 sets
Went out to eat tonite and had some Triple prime burger from Ruby Tuesday's, it was pretty good
Originally Posted by maddenizor
I was going to update on that tomorrow as I forgot to take my weight this morning. I've had noticeable size gains and some fat gain around my mid section. My friend that saw me in the beginning of the break went on vacation, came back couple days ago and told me I got bigger, I'm filling up my sweatshirts even more. My arms are well over 17' now, haven't taken the measurements on anything else yet. My pants around the legs even without any heavy leg work because of my tendonitis knees. Overall, pretty good so far, although strength gains are not fully what I expected.
Day 40, BAM day 17
Yesterday was a great amount of ab work and 20 minutes of cardio. I left my workout log in the car outside, but since I already showered and about to head to bed, too lazy to get out in the cold, so I'll update my back workout from today, tomorrow
Here's a quick look at what's been going on:
- Weight is up to 219 lbs (+14) in the morning
- My abs has faded a bit, but skinfold hasn't increased much, i figure that in the future, once the carbs are cut down a bit, things'll be fine.
- Arms are both over 17' now
- I've been experiencing a great amount of thirst the hour after each of my BAM dose.
- strength is still climbing steadily
Day 41, BAM 18
alright, time for updates. I'm back in school and starting classes 2morrow morning 8am, feeling pretty depressed about that
here's the back workout last friday:
Wide neutral grip pullups: 7, 6
Narrow neutral grip pullups: 5, 6
Wide grip pulldowns: 220x9, 220x7.5, 230x6.5
Cybex pull back machine: 3 sets, last set drop set
Reverse grip on Flex Fitness seated rows: 3 sets
my back was SORE after that workout, haven't had a back workout like that in awhile, feeling pretty good
Day 42, BAM 19
I am in some serious trouble with my left rotator cuff. It felt sore last week on chest day but I ignored it and just went on with my workout. This week the pain got worse. I tried to bench twice during the workout but couldn't do it, so I just went with a shoulder day instead with a bunch of breaks in between trying out my chest. Not that great of a workout overall, but I did have a personal best on DB press.
DB Press: 70x12, 85x10 (PR), 70x13
Side Laterals (slower, controlled): 50x10, 50x12, 50x10
Behind the back cable side raises: 3 sets
Diet on saturday was a bit messed up, went out for my last day in massachusetts and had to skip a meal, other than that everything was normal
Day 43, 44, BAM day 20, 21, Restore 0, 1
Two off days, yesterday I traveled all day from MA to IL. Had two Potbelly sandwiches at the airport and didn't have time to eat 6 meals, so I just went with 5.
Couldn't resist playing basketball today, i only played one game though since everyone was back and the gym was extremely crowded.
1st day of having Restore in the stack.
Day 45, BAM day 22, Restore 2
SOOOO EFFFIN BUSSY. I woke up at 6:45 yesterday morning to eat before the 8am class. **** ended up being cancelled without noticing us. Today, I woke up at 5:45 to go to a personal trainers' meeting. Starting tomorrow, I'll be having 4 three hour training/learning sessions for the next week to prepare for work. Ontop of that, I have classes from morning to afternoon. Good thing I don't have labs at night this semester.
Lifted at night time both yesterday and today. Arms and Back respectively. I was so tired yesterday from lack of sleep, grocery shopping for 3 hours, and 3 classes, but ended up getting a pretty effective workout at 10pm.
I'm back at school so the machines are a bit different.
Cambered bar pushdowns: 20plates (full rack)x9, 20x11, 20x9
Rev. Grip Pushdowns: 17x10, 17x9, 17x8
OH Tricep extension machine: 3 sets
BB Curls: 95x12, 115x8, 115x8 (PR)
Rev. Preachers: 65x12, 75x9, 75x7
No one to cook for me now that I'm back at school. Meals are not that much different, but I'm having oats more often now and barely any yams cause I hate cooking them. Proteins are actually leaner and better since my mom's not cooking the pork and fatty beef.
My 6 day time meals are turning into 7, even 8 smaller meals, especially during earlier part of the day. I really have no time to sit down for a big meal.
I might have lost a pound or two last couple of days, with schedule all messed up and no time for meals. I'm sure it's just water.
Day 46, BAM day 23, Restore 3
2nd update of the day, this one is for today.
I won a product naming contest for Omega sports and got some free supplements. I'm going to start with the Omega flex tomorrow to help out my joints through the last period of my bulk.
Back day was great today, felt really strong and the pump was great.
Wide neutral pullups: 7,7,5
Wide Pulldowns: 14platesx10, 15x7, 15x8
DB rows: 100x10, 100x10, 100x9
Pullovers: 3 sets
Day 47-49, BAM day 24-26, Restore 4-6
Off day on Day 47, i didn't get home after my morning classes until 7 at night. Yesterday I did some shoulders and hams. Threw hams in there because I'm not gon be able to go to the gym saturday and sunday, not having a car sucks. My usual rides on weekends to the gym are all outta town this weekend.
Shoulders got stronger once again, even though i can still feel a bit of pain from couple weeks ago. I'm trying to be very careful not to over work them right now. After this bulk, I really need to phase out of heavy weights for awhile, go into higher reps, conditioning work while cutting to relieve my joints and tendons.
***Today is day 49, last day of Jungle Warfare***
DB Press: 85x10, 90x7 (PR), 90x6
Rear delt on bench: 45x12, 50x10, 50x10
Side Laterals: 50x12, 50x12, 55x9
Stiff Leg deads: 135x10, 135x10, 185x8, 185x10
Seated Leg Curls: 4 sets
I don't know if anyone has a restaurant called Flat Top around their area. But one just opened on campus and it's definitly my favorite place to go now after just one visit. You basically pay 9 dollars for unlimited food. All kinds of vegetables, noodles put together with over nearly 20 different sauces. Not only that, you also have beef tenderloin, chicken, pork tenderloin and catfish to add to together and they will stirfry it all together. I'm definitly going there at least once a week from now on.
Day 50, BAM day 27, Restore 7
Busiest week of the year so far. Sunday after my Patriots blew the 21-3 second quarter lead, I headed off to the gym at 10pm to take my mind off of it. My left chest is still hurt when I tried to bench, so I went high reps, short rest on 3 kinds of cable flyes. Haven't really hit chest directly for 3 weeks now until that day, so it was pretty sore and fatigued came very fast after I started.
Cable Flyes: 3 sets, 12-16 reps
Pec Deck: 3 sets, 10-12 reps
Underhand cable flyes: 3 sets, 10-14 reps
I haven't had time to get my 6 solid meals in past few days. My 6th meal is usually a big Pro Complex PM shake with some enova oil. I got so much going on during the day, I sometimes have to go over 3 hours without eating. Playing catch up do not sit well for my stomach so I'm just doing whatever I can.
Day 51-52, BAM day 28-29 Restore 8-9
Did arms yesterday, went around dinner time and the big gym at my school was still extremely crowded. I didn't move up in weight on the barbell curls because my wrists wasn't feeling so good. I felt a lot of stress on the ulnar side, so since I had wrist problems before that prevented me from doing flat barbell curls, I made sure I didn't have a repeat.
Good workouts are pretty much a given now, everytime I step in the gym I'm feeling strong and the pumps are always there.
Today (day 52), I had orientation until late afternoon after my classes, so I just went later on and did 20 minutes of cardio plus some abs.
V-Bar Pushdowns: 20x11, 20x11, 20x9
Rev. Grip Pushdowns: 17x10, 17x9, 17x10
BB Curls: 95x12, 95x12, 95x11
OH Rope Extensions: 14x12, 15x9, 15x8
Rev. Preachers: 85x9, 85x8, 85x6
Alt. DB Curls: 45x9, 50x8, 40x9 (slow reps)
i had 2 steak burritos last night. Buy one get one free at Qdoba's mexican grill, great stuff. Tonite I went back to the Flat Top Grill and had 3 nice sized bowls, combinations of rice, noodles, vegetables, shrimp, catfish, beef, chicken...
Day 53, BAM day 30, Restore 10
Finally finished the busy ass week. I've been away from my apartment almost all day except less an hour during the day to eat and make food to bring. I'm gon update every workout now instead of cramming a few together a couple days later.
Wednesday I had to wake up at f'ing 5:40 AM to go do orientation for my personal training thing. I was so tired afterwards as I still had 4 hours of class left. At night I started coming down with a cold, but I wasn't going to be able to train on thursday because I had an easy busier schedule, so I went and did some quick back work. It wasn't a bad workout but I was careful not to overwork myself and get a worsen my light cold.
Wide PDs: 15x9, 15x10, 16x7
Prone bench rows: 115x8, 115x8, 115x8
Reverse grip PDs: 14x9, 14x8, 14x8
Back extensions: 5 sets to failure with 45lbs
Diet has changed a bit. I've been eating a lot of brown rice with smoked salmon and drizzled olive oil stirred in. I also got some low sugar jelly for some PBJs. I've had no time recently so just been eating whatever's easy. I been averaging 2 cans of tuna a day also and less chicken because lack of time to cook them.
Day 54-55, Restore 11-12
Off day yesterday.
Chest day today, my left pec suprisingly feels a lot better. I was able to bench pretty normally. I haven't done a normal chest workout in a month until today, the strength was very suprising, even got a personal record in there with incline barbell, and that's after 3 sets of flat barbell.
Flat BB: 225x10, 265x4, 265x4
Incline BB: 225x7 (PR!!), 225x5, 225x5
Cable Flyes: 4 sets
Rotator Cuff work: 7 sets
Day 56-57, Restore 13-14
Damn, finally done with week's HW and CPR class, etc. I'm gon update here and there with my workouts in the past few days.
Day 56 was off day. Chest was pretty sore but it's recovered pretty nicely now.
Day 57 was leg day. My knees and back has felt the best I've felt in weeks so I decided to do some vertical leg work. Went on the LifeFitness squat machine and went up to the full rack and did 8-12 reps for 5 sets total. My knee felt great so I decided to give barbell squat a try and it suprising didn't cause any pain. So I did some deep squats with 135lbs then 225lbs for couple of sets.
LifeFitness Squat Machine: 5 sets, 10-12 reps
Barbell deep squats: 135x14, 135x12, 225x10
SLDL: 135x12, 185x12, 225x12, 225x12
Leg Curls: 3 sets
Day 58, Restore 15
Delts on Day 58. went heavy on the presses but kept the weights moderate aftewards because my shoulders still don't feel completely right.
Db Press: 90x8 (PR), 90x5, 80x8
Side Laterals: 50x13, 55x10, 55x11
BB frong shrugs: 225x16, 225x16, 315x12, 315x12
Cable Front Raises: 3 sets
I'm still getting my normal meals in, but sometimes the portions are a little smaller. I can't afford to get to any of my classes late this semester, and with a half hour break to be at home, I sometimes don't get to finish my meals which sucks. My weight is staying still now because of that, but I probably shouldn't gain too much more weight since I already gained a good amount, time to cut soon.
an update on my current condition:
- Weight is at 221 lbs (+16) currently, like I said in the last update, I haven't been able to take in enough extra calories to continue gaining weight.
- I had a couple of pimples this past week but they've went away, I think they are more due to stress and lack of sleep than anything else.
- I was feeling my libido going down last week, but it's back up again. Sleep has a lot to do with how my body operates. It's the same with strength.
- My strength has gone down a little bit (literally) in the last week. I kinda expected it since I went off JW and BAM.
- I really can't comment on my hunger. Without any appetite supressants, I'm basically always hungry no more than 2 hours after a meal, no matter what supplement I'm taking.
Day 59, Restore 16
Arm day. This is the 1st day where I noticed a decrease in strength. My body just wasn't feeling it. My joints were just aching for no reason during the workout and I tired out during the sets faster than usual. I did this workout at the other gym at the school, the cables are completely different.
Rope pushdowns: 72.5x12, 77.5x10, 77.5x10
Rope OH extensions: 62.5x10, 62.5x10, 67.5x8
Single arm reverse grip pushdowns: 3 sets each
straight arm preacher curls: 75x10, 75x10, 75x8
DB Curls: 45x10, 45x8, 45x8
Concentration curls: 3 sets each
still eating more liquid meal than I would like. My fat intake went from mostly almonds to half almonds half olive oil. I've been putting olive oil on my rice and pasta meals.
Day 60-61, Restore 17-18
Day 60: off day
Horrible, horrible chest day. 4th day of the week with classes. I've been going to sleep too late and working out too late in the day. Fatigue is really setting in late in the week. After the workout started, my body just started giving out. Waiting for a bench to do incline DB didn't help. My stopwatch showed a 6 minute wait, by then my body already started cooling off, which pissed me off and threw off my focus even more.
Flat BB: 225x10, 245x5, 235x5
Incline DB: 95x8, 95x7, 95x6
Cable Flyes: 4 sets
Day 62-63, Restore 19-20
Day 62: Played 2 hours of basketball cause I needed some cardio and also because I haven't played in a week. My shot was pretty off since I haven't shot a ball in over a week.
Day 63: Tried to do some legs. Couldn't do squats this week because my knee couldn't take bball and squating in consecutive days.
LifeFitness Leg Press: 4 sets, 12-16 reps
Leg Extensions: 4 sets, 16-20 reps
SLDL: 135x14, 185x10, 225x8, 225x8
Leg Curls: 4 sets
Day 64-66, Restore 21-23
Superbowl sunday, then I had a crapload of HW to do for tuesday because I didn't do any work over the weekend. Next workout day was back day. The gym I do back at has the back stations right under some big fans, which gurantees to cool you off no matter how warm you are. I've noticed myself having a hard time getting a good pump on back days for that reason. Overall the workout was pretty good, although the feeling of aggressiveness I experienced has simmered down some over the last week.
Wide grip cable pulldowns: 15x10, 15x10, 16x8, 16x7
DB Rows: 100x8, 100x10, 100x10
Reverse grip cable pulldowns: 14x8, 13x9, 13x8
Lying back row machine: 3 sets
Back extensions: 4 sets to failure with 45lbs
I'm not as hungry as the beginning/middle of this log anymore. I'm having a harder time getting myself to make food for the next meal at times because I'm not as hungry as fast. Still getting in the 6 meals though.
Day 67-68, Restore 24-25
day 67: off for HW, class
Day 68 was Chest day. I redeemed myself with a pretty good chest day after last week's disaster. Got a pretty nice pump, although my triceps were aching from the workout yesterday and still a little bit today. Libido's been pretty constant the last week.
Flat BB: 235x10, 245x7, 245x6, 225x8
Incline DB: 95x8, 95x8, 95x6
Machine Vertical chest press: 3 sets
Cable Flyes: 3 sets
went grocery shopping. I'm adding salmon steaks and ground sirloin to my diet just to change things up a little bit in addition to the chicken and tuna.
Day 69-70, Restore 26-27
Day 69: played some basketball, seems like I do that every friday now. The competition was very bad so it was mostly low intensity running/jogging with the occassional fast break.
Day 70 is shoulder day. I slept waaayy too late last night, didn't feel that great when I woke up. My ride to the gym wanted to go early so I went after my 1st meal. Didn't have the 2nd meal until 5. Strength is down a little bit with shoulders today in the presses but everything else's good.
Db Press: 85x9, 85x7, 85x6
Side laterals: 55x12, 55x11, 60x10, 60x11
Rear delt on bench: 47.5x10x3
BB Shrugs: 315x14, 315x12, 315x10, 225x20
this is fckin killing me. Snow came down hard here in Illinois and classes are cancelled for the 2nd straight day. Should be an occasion to be celebrated but they also closed the fckin gyms. I'm going crazy here, 3rd day away from the gym, I think I'm gon go chest press my suitcase with the old textbooks and lecture notes...
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