LET'S GET THIS MUTHA STARTED!!!
04-01-2009 03:06 AM
LET'S GET THIS MUTHA STARTED!!!
Gonna start my first training log; this one's def. a noob log, I'm not real experienced but I'm coming off ACL surgery and had posted a log in the supplement section asking for some help in that area.
After careful review and a lot of considerate replies from other members, I believe that although supps are important my problems are much more basic than throwing a supp at them. This log is going to be a continuation of that thread and may go on for a long time. I gotta lot to learn, a long way to go and a lot of fat to lose!
As of today, this is a recap of progress:
Weight: 192 lb (I'm 5' 11')
BF to lose: at least 13.5 lb (trying to get to 8%, seems like a good #)
Started with no muscle tone, couldn't get any pump in my upper body muscles and couldn't even lift 135 for flat bench. <--
Weight: 198 lb
BF to lose: 15 lb
Guess I could be upset about the fat gain, but really it's just the first month and I don't have my diet dialed yet. I'm gonna need advice on this matter and I know it.
However, I have had solid gains in muscle and lifting capacity and more importantly mind-muscle connection improvement. Bench is back to at least 135, I haven't been doing 1RM's yet just building a base. I was able to squat 95 lb, which is only 9 weeks after surgery and felt awesome but gonna have to be careful for a while. Hurt my back on Sunday (3/29), but before that I did seated cable rows at 140 lb.
All of these lifts have been done to at least 8 or 10 reps, trying also to build endurance and to wake the damn muscles up out of their slumber.
That's it for now, sorry for the long post and they won't be this long again. Just had to set a benchmark and will start to get more scientific after this. As with any of my posts, I'm open to any input from anybody who wants to help and I appreciate it very much.
04-01-2009 03:30 AM
I guess I'm posting this half for myself, but:
Just so y'all don't think I'm a lost cause or some fool that never knew what it was like to be in shape, I competed nationally in one sport (flatwater sprint kayaking) and regionally in another (alpine skiing) in my early/mid teens. I do know how to work out, I am one of those people who was very talented and didn't have the proper input/desire to follow it up with the proper results. Couldn't really get my head into the game and focus (absolutely sure I was/am add or adhd) as a young kid and didn't know what I was throwing away by being lazy and skipping workouts when results didn't happen automatically.
I've done plenty of the "I'm gonna get back in shape", only to have life intervene at 6 months or so.
I know, I'm sounding like a burnout but at 29 I can't continue on this track and after the knee surgery I'm more excited to get back in shape than I ever have and want to do it right; thus posting this.
What's changed? Learning how to look at the big picture more; how to step back and forgive myself for not being perfect every day with everything and look at the results as metrics for a long term goal. I'm excited as hell for the future right now; one day at a time but it's gonna happen.
If you don't know what the kayaking was about, check out Renn Crichlow: www*dot*geocities*dot*com/gorgecanoekayak/RENNFINAL*dot*jpg
If you don't know about the skiing, there is plenty out there to check out but suffice it to say that with my sport history back & legs are both easiest as far as big weight; chest, bi's and tri's are a little different.
04-01-2009 10:50 AM
good luck man. i'm along for the ride.
04-01-2009 04:27 PM
jumpin on man. as i find vid's and things that'll help i'll post them on here.
04-01-2009 04:53 PM
all right, so first real post:
Last night I went to the gym not knowing how the back would hold up but you can't let little injuries hold you back
Chest & Bi's
BB Flat Bench:
85 warmup set @15
105 @ 12
125 @ 10
135 @ 7
Definitely happy about this, bench has never been a strong suit; I'm built like a monkey with a reach that fits someone who's 6'2 or 6'3 (74 inches or so). Form is king right now, and weight stabilization will come. I've gotta get up to 185 before I start setting pr's.
Incline DB Press:
30 warmup @ 12
35 @ 10 x2
40 @ 8
So...friggin'...weak! I really gotta work on my anterior delts and tris. Pecs are feeling okay tho.
Flat bench db flyes
15, 20, 25 Wasn't feelin' it (couldn't get a good pump) so...
85@12, 100@12, 115@10x2
More like it.
20 @ 12
25 @ 10x2
27.5 @ 10
Reverse EZ Bar Curls
45 @ 12
50 @ 12
55 @ 10
60 @ 10
I used to do this at 85 when I was 15 or 16. How f***ing embarrassing.
Tried to do some leg raises for abdoms but the back said no way jose.
Cardio @ 20min., not my strong suit. Not good at going slow enough on cardio to burn fat; usually push myself so hard my music starts pulsing to the beat of my heart but oh well, guess that's kinda like a mild hiit.
All in all it was a decent wo. I'm an endo-meso, so as long as I keep hitting the iron the muscles will hypertrophy but probably so will the waist until I get back to working every day and back to the routine. Gotta remember not to get too down on myself; it's a marathon and not a sprint but it can be tough remembering what I used to be able to do.
I'll do a post or two on my diet and supps next to bring everyone up to speed. Until then, giddyup! :dl:
04-01-2009 05:23 PM
punthra: welcome bro, glad to have you!
natty: thanks! extra literature always helps.
04-01-2009 05:55 PM
All right, here's the major weakness for me: I understand nutrition in a very basic way, but fall down on my face when it comes to ratios, counting calories and knowing when in the day to eat what.
So far, I've been starting off with 1 cup whole oat granola in the morning (with Anabolic Pump and ReCreate about 25 mins before, just long enough to start to get hypoglycemic). I also have been taking SuperCissus RX and for the past few days I've been megadosing it because of an injury. Also just after breakfast I have a multi and 2g cod liver oil gels.
An hour after breakfast it's 2 PowerFull
Here's the hard part for me: I don't know what to properly do between meals. I make a shake pre-wo, but maybe it's a bit too heavy and/or too much ingredients.
Usually: 1-2 cups milk (lowfat), 1 banana, some frozen strawberries, nat. pb or coconut oil (about 1.5 tbsp), 2 scoops protein (designer whey) and 2 scoops ground oats (same scoop as came from protein).
For most meals, I've been eating a sweet potato with a little coconut oil and tabasco along with a lean protein source (either 4 or 5 eggs but only 1 or 2 yolks, a can of tuna or turkey slices). I also will take a bunch of broccoli and steam it; and put some apple cider vinegar over the top (mrs. braggs).
I'm probably going to talk to one of the trainers at my gym about my diet/supplementation, as I think either I'm not getting enough calories in an average day or not enough quality calories or both.
Pre-wo I've been using jack3d along with some extra creatine, that stuff is pretty intense and I do believe that it is helping my pumps. I haven't gotten post-wo figured out very well yet since I don't have any bcaa's yet.
Any input would be greatly appreciated; I don't really profess to know sh** about how to put it all together and make it work. I've been fit before, and I've been thin before but never really studied how to make it all work together properly without losing something else along the way.
04-01-2009 06:20 PM
dude i never count calories.
at the bottom of this there's an excellent clean diet outline.
04-01-2009 06:33 PM
thanks for that natty,
I know it's not rocket science I just don't feel like I have the basics down yet. Like you said for you (I'm pretty much the same), gaining is easy, it's keeping the blub down to a manageable level.
04-01-2009 06:38 PM
Originally Posted by heywood
I've been following that plan kinda closely and not had any increase blub...
if anything i'd say i've lost some, but i've gained weight...
04-01-2009 06:48 PM
Mainly I'm having trouble eating enough all together. 5 meals is so alien to me and especially the huge amounts of food; not sure I can keep up with it.
Gotta try tho either way.
04-01-2009 07:34 PM
Originally Posted by heywood
i guess i'm used to it cuz of my hypoglycemia.......
i eat alot
wake up at 7 have a 50 gram protein shake, with a cup of oats (47 grams of carbs) and several tablespoons flax..(i don't remember how many carbs)
have a postworkout shake with 50 gram protein, about 60 grams of carbs in form of table surgar
about 30 minutes later during my first class i have half a sweet potato and a chicken breast
about an hour later it'll be 12 and i have another chicken breast and a cup of brown rice
few hours later i usually down another chicken breast and 2 peanut butter sandwhiches
at 5 (when i go to work) i'll eat about 15 oz of roast, a bunch of broccali,
when i get home at 7 i have cottage cheese
at 9 i have a whey shake
at 11 i lay down for sleep
04-01-2009 10:08 PM
Damn brougham! Guess I have a lot to learn about eating enough. Just had dinner, and it was all I could do to choke down 8 oz. ground beef w/1 egg mixed in, 1 big stalk of broccoli and a bowl of lentil soup from the bulk food section. I feel like I can't eat any more...
Originally Posted by natty texan
Then again, I'm also outweighed by 50-60 lb by you so I guess I can't complain too much...and I've been gaining strength while not gaining too much weight lately. I won't trust the scale at the gym anymore; it reads 5 lb heavier than my home scale and I need a constant measurement even if it's flawed. Therefore, the weight is 196 as of today, not 200 or 198.
Mainly the schedule is f***ed right now for me; I've been a lazy fool without work to force me to wake up I've been sleeping in til noon (to help my back heal). Unfortunately, when that happens I can't sleep until around 2am or later.
All that's gotta change next week, I'm gonna cut myself off at 8:30am...when I get back to work I need to be ready to wake up at 5am (or earlier, for some job sites).
04-01-2009 10:14 PM
Originally Posted by heywood
what do you do?
and just as a footnote, i've got genetics...my dad was a bodybuilder too...I haven't been under 220 since i was 13
04-02-2009 12:32 AM
and yes, you must have good genetics...I weighed 165 my senior year in high school (reason why I didn't want to play free safety; I just would have gotten hurt).
04-02-2009 09:49 AM
haha free safeties are supposed to be smaller lanky guys who can travel long distances in a short amount of time
Originally Posted by heywood
04-02-2009 04:13 PM
yeah, that was a bad argument...but I was just as fast at 175-180 I just didn't think I would be able to help the team much.
04-03-2009 02:12 AM
all right...good workout tonight, but not good at the same time.
Tri's & Delts
V-bar cable pushdown
(weight's low 'cuz I'm a puss these days and because my gym's cable machine isn't a block&tackle setup, just a straight pull)
40 @ 15
50 @ 12
60 @ 10
40 @ 12
Finally starting to feel some pump in my tri's again
Bent-over db tri extensions
15 @ 12
17.5 @ 12
20 @ 12
Trying to burn out the tri's
Dips, no weight (I know, I'm a puss)
10, 8, 5
Need to work on these, as well as bench dips; but I tried dips a week or two ago and couldn't get 4 or 5 without breaking form so I am very happy.
Felt like I should have done some military presses or shoulder presses or arnolds but ran out of gas and instead decided to torture my delts in other, more masochistic ways
Delts: Anterior, Mid, Posterior
Ant: 15@15, 17.5@12 (10@5), 20@10 (10@5)
Mid: 15@12, 17.5@12 (10@5), 17.5@10 (10@5)
Post: 15@12, 15@12 (10@5), 15@12 (10@5)
After the second set, I started doing isometric failure reps (burnouts) to really torch the muscles, need to build up a base right now as I'm struggling to feel pumps in some of the exercises as much as I should (might have something to do with supplementation as well, even tho I've been taking Jack3d pre-wo).
115 @ 15
135 @ 12x2
I was still kinda pissed at myself for not lighting it up, it was an uninspired workout besides the delt torching (felt real good) so I rewarded myself with 35mins on the elliptical at a good pace. I'll bring my hrm to assess whether I'm working AT(anaerobic threshold) or not next time. At the end, I took the resistance up to 14 to almost make it like a stair-stepper.
For 2.5 months after major knee surgery I'm pretty proud, and the cissus is working wonders: no knee pain for a while now except a little stiffness if I don't move for long periods. I'll have to post a pic when I get 50 posts to show how small my left leg is right now compared to the right.
04-03-2009 02:32 AM
Now I try to break down why I didn't perform as well as I wanted to today, and I have the following possible and probable culprits:
1) My diet is f***ed. I don't eat enough and always struggle to. It's so weird, being an (I thought) endo or meso-endo I always struggle with extra fat. I always end up with the handles and man-boobs with no provocation. However, I also think I let my sugar go up and down like a roller-coaster without thinking enough about it...as soon as I feel good energy I'm not used to thinking, "man, now I need to eat again." The 2-3 hr. rule is messing with me right now.
I actually think I have a new term for my body type: efficient meso (I gain muscle easily when I eat/supplement even close to correctly, but my body might not need as many calories as people say I do and I need to stay moving all day or I gain fat like crazy as if my body is hoarding all it can get all the time). I say this because I couldn't gain weight until I was 21 and got married and spent a lot of time in front of the computer without working out and got henpecked for having big (for me) muscles. Until then I was a pretty constant 170-175 and very fit; probably around 8% bf.
2) My supps are off. I just ordered a bunch of bulk stuff from np so a lot of that will get better quickly. The biggest gaps I see in my supps right now are no bcaa supplementation, but I believe this to be a very minor culprit after diet and daily rhythms. However, it will be nice to have some wms, bcaa's and crea. mono to work with again.
If anybody has any input, especially guys like Samuel who are strength trainers I would appreciate it. I am mostly concerned (from now until at least the end of April) with building a good base with higher reps and form coming at the expense of higher weight. I'm also probably going to be focusing on cutting and recomping for a while; no desire to add a bunch of beef to my frame.
Thanks for reading...giddyup!
04-03-2009 04:01 PM
you got my opinion, high slow reps to rebuild a base
however vol. (sam) knows a heck of a lot more than i do right now, so if he suggests something different i'd be very interested in reading it and learning.
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