Beowulf's (insert witty title) Training Log
- 06-21-2006, 11:56 PM
I bumped my knee of the corner of my glass coffee table earlier (I blush to mention that I did it dancing around like a buffoon to make my lady laugh ) I have a lump, it hurts to bend it, and it cracks when I walk down stairs. I really hope this doesn't interfere :
****Thanks for the encouragement, boys. Every bit helps
Now if I could only get some sexy ladies to cheer me on instead of a bunch of large males
- 06-22-2006, 04:24 AM
Originally Posted by Beowulf
- 06-22-2006, 09:23 AM
Originally Posted by kwyckemynd00
06-22-2006, 10:24 AM
Well, would a not so large man wearing fishnets and heels suffice? I thought so....Originally Posted by Beowulf
06-22-2006, 10:39 AM
What are the RP@'s referring to? Is that repeat?Originally Posted by Beowulf
06-22-2006, 11:09 AM
06-22-2006, 11:14 AM
thats awsome man, best of luck on the final few (im not sure when your birthday is so insert either weeks or months)Originally Posted by Beowulf
06-22-2006, 09:29 PM
B-Day is in 2 weeks. There is no way I'll make the goal by then b/c I'm not gonna waste all the LBM I've gained in the last year just to get cut down by that day. I'll be at a conference in So. Cal all next week, so I'm not sure if I'll be able to hit the gym at all. I have no idea what sort of diet I'll be able to pull off next week, but I'll try. If nothing else, I'll try to make it a deloading week, and maybe hit up a couple of circuit training workouts on a crappy hotel nautilus.Originally Posted by OCCFan023
DAY 2A: BIS, CALVES, FOREARMS, ABS
Standing Calf Raise
DB/BB Wrist Curl
35x10 (wrist pain )
135x12 (w/BB...more wrist pain )
This is pissing me off. I need to find a forearm exercise that I can actually do without wrist pain : I should have listened to my parents and slowed the #$%^ down when I was younger.
*First time doing these in a long time. Just establishing a baseline.
Another good workout I rotate warmups so that I got all of this done in about 30min.
Last edited by Beowulf; 06-22-2006 at 11:03 PM.
06-22-2006, 11:07 PM
Observation: If DOMS is a decent indicator of sufficient microtrauma to induce growth, there is no question in my mind that 1 all out set w/RPs, etc is enough to cause DOMS. My legs are still sore from 3 days ago, and my upper body is in some serious pain right now from yesterday's workout.
Interestingly, my quads and tris have not really been sore. I shot 20mcg of IGF preworkout in each quad on leg day and each tri yesterday. I wonder if the IGF is at the root of this. I shot bis before today's workout, so we'll see tomorrow.
06-22-2006, 11:39 PM
I hate to be a pain in the ass (not really) but....Originally Posted by Beowulf
could you elaborate on the rest pause concept. I was running a TUT program robbed from Glen and tweaked a bit. I recently changed it up some using the same split but using heavier weights and less TUT. Also incresed rest between sets from 60 seconds to ~3 minutes and increase weight each set to give me the desired rep ranges (8-10, 4-6, 2-4). I am trying to increase strength mainly and was thinking this rest pause may help with that? Especially while "on"? Just a thought.
06-23-2006, 12:18 AM
Rest / Pause doesn't have anything to do with TUT really, just a fatigue factor. Some people benifit from working their muscles harder, i.e. rest pause, and some people should just stick to straight sets because they don't recover as well.
06-23-2006, 12:23 AM
Originally Posted by kwyckemynd00
I reduced the TUT but was wondering if the RP will help with strength gains. I have good recovery, especially with the "enhancement" I am currently getting. I was thinking the last set to failure, RP and try again? I guess I should just get off my lazy ass and do a search, LOL.
Sorry Beo, I'll quit hijackin your thread. Reading it just got me thinkin is all. (That is a dangerous pastime for me)
06-23-2006, 09:50 AM
Ask away, I could care less about hijacking.Originally Posted by bpmartyr
DC claims his entire regimen is geared toward strength and hypertrophy, so I would think that a RP would help in that dept. Considering your current state of "suspended animation", I can't imagine it hurting. Only thing is that I would not use RP in the 2-4 rep range. If you get 4 reps in the straight set, you might get 1 more, 2 if you're lucky. I'd say shoot for something you can get for at least 6-7 reps, take 10-15 breaths and you should get 2-4 more reps. Make sure you are very, very, very warm. RP is no joke :bb2:
BTW, looking pretty shredded in the avatar; will you be updating post-cycle.
06-23-2006, 10:42 AM
Thanks for the info bro. Perhaps I'll try the RP on my second set to squeeze out a bit more volume. I like the lower rep final set with a very slow neg on the last rep. Trying to get the fibers used to the heavier weight.Originally Posted by Beowulf
Avy pic was at the end of the USP/Scivation cut stack test and yeah, I was pretty lean. Not the case right now. Almost embarrasing going from showing abs to pudgin over the belt. I prolly throw up some update pics at the end of this run. I do plan on cutting in the second half though.
07-03-2006, 12:08 AM
How are you doing Man? Any updates?
My The 1 LOG: http://anabolicminds.com/forum/steroids/254164-my-one-log.html
07-03-2006, 01:08 AM
I've been away at a conference and didn't have any time for the gym. I just ran 30min every morning. Diet was mediocre at best, but I'll be back at it tomorrow :squat:
07-03-2006, 09:07 PM
Resuming the Log...
I got back from a conference late Friday night, and was occupied Sat and Sunday (wedding), so I ended up having a 9 day layoff. I really hate layoffs. My diet wasn't terrible, but definitely shy of where it should have been
Nonetheless, I'm back at it and plan to crank for at least 7 consecutive weeks before another layoff. I figure I should have a deloading week before the chaos of the new school year begins.
Day 1C: QUADS/HAMS/ABS
This pissed me off. I got 365x4 for on my first time doing this workout. I do not respond well to layoffs, and I didn't have my **** together well enough to nail the layoff diet. Oh well, the conference was informative, and I got to know my new colleagues for next year.
450x20 (RP @ 13)
Swiss Ball Crunches
3 sets for as long as possible (didnt' count)
Elliptical: 45 min
Last edited by Beowulf; 07-04-2006 at 01:12 AM.
07-03-2006, 09:23 PM
Re: Resuming the Log...
Hey Bud,Originally Posted by Beowulf
You are back in the gym now. I've often felt guilty from the absence, but benefited from it. So stay focused AND DON'T GET DOWN ON YOURSELF!!! (but put the ice cream down for the week. )
My The 1 LOG: http://anabolicminds.com/forum/steroids/254164-my-one-log.html
07-03-2006, 09:34 PM
07-03-2006, 09:47 PM
here Beo.. give Ubi a hug... I've been there... I had three weeks off recently due to some huge events in my life... and came back with a pitiful showing in the gym....
anyways, you can stop hugging now... getting weird.
07-03-2006, 09:54 PM
07-06-2006, 12:37 AM
DAY 1B: CHEST/BACK WIDTH/DELTS/BACK THICKNESS/TRIS
BB Incline Bench
~Lost a couple of reps here, but not as bad as the loss on leg day
70x20 RP@13, 18
Overall, strength is more on track than expected. Bring it on :bb:
Last edited by Beowulf; 07-06-2006 at 08:23 AM.
07-06-2006, 01:20 PM
DAY 2B: BIS/CALVES/FOREARMS/ABS
EZ Preacher Curls
80x11 RP@8 (lost 1 rep from last time...not too bad)
50x23 straight set
Seated Calf Raise
150x20 RP@10,16 PR
115x15 straight set
DB Wrist Curls (palms up, seated)
Woodchop (for obliques)
40x15 (chest level)
50x15 (chest level)
60x15 (chest level)
40x15 (from bottom of pulley)
*this is a great exercise for obliques, and to a lesser degree, abs
Today should be the day to update my goal for the last year, but I've modified it in my sig to extend for 1 more month, due to getting off track with being out of town for the conference. Again, I feel like I'm getting back on track with my workouts. Gotta keep truckin'
Last edited by Beowulf; 07-06-2006 at 05:28 PM.
07-06-2006, 01:59 PM
Hey Beo, just wanted to let you know I have been secretly following your log whilst hiding in the shadows. All the while ready to pounce like Ubi would on his next victim.
07-06-2006, 03:28 PM
07-06-2006, 05:24 PM
Just another day closer to dying right. How depressing is that.Originally Posted by Beelzebub
BTW, don't work those "claves" too hard. Don't wanna pull a claf muscle now do you.
07-06-2006, 05:30 PM
Originally Posted by Beelzebub
Nice catch. Frightening that I'm an English teacher, isn't it...Originally Posted by natedogg
I'm one day closer to dying, or as I prefer to think of it, one day closer to the best shape of my life. Otherwise I'd sit on the couch and eat ice cream all day. Hmmmmmmmm, ice cream
07-06-2006, 10:43 PM
happy birthday bro.. how did you like my side of the country? Maybe next time you won't be so shy huh? Although, you were 2 hours south of me... ..... ... ... I digress.... keep up the logs.. some of us (namely I) are too lazy to keep them.
07-06-2006, 11:08 PM
Thanks Ubi. I realized that I was spending Monday through Friday with my entire grade level team, and we were in workshops from 7:30-4pm every day. I didn't have time to do anything, and I had to be on my best behavior. They thought I was tapped b/c I stayed out until 2am when the night that my buddy drove down from LA to catch up.
I love your side of the country. Pacific Beach made me curse the sanctity of marriage (figuratively, of course). I could really get used to living out there, and would actually go for it if life wasn't so fleeting. I just got hired at one of the best city schools in the country (a rare opportunity), and the lady and I will probably start having Beowulfitos in a couple of years, so we'll need to rely on family a lot then.
I really wish I had spent a few years in SoCal in my early twenties One thing is certain: I'll be headed out that way again to visit my buddy just outside LA. If I make it this summer I'll definitely give you a shout, and maybe even get some workouts in next time.
07-07-2006, 06:00 AM
07-07-2006, 09:59 AM
07-07-2006, 10:02 AM
Yeah, I heard that the avg price of a home is $600,000, and there are not many job opportunities. Definitely not the place for a teacher to start a family, but a very nice place to visit.
07-07-2006, 05:55 PM
Day 3B: QUADS/HAMS/ABS
I was aiming to duplicate my last effort, and did almost exactly, except that I bumped into a buddy and ended up having a 2min rest between the 320 set and the 270 set. Definitely getting back on track.
120x18 RP@11, 15
Got the same on this, but I needed an extra RP
Last edited by Beowulf; 07-28-2006 at 07:35 AM.
07-11-2006, 09:22 PM
Cardio: 30 Min in a.m.
DAY 1C: CHEST/BACK WIDTH/BACK THICKNESS
90x12 (on machine)
90x12 (on machine)
50x16 RP@9, 14
(Did a 2nd RP here to beat what I did last time; would've come up 1 short)
Wide Neutral Grip Lat PD
I was really short on time, so I didn't really rest between any of these, and had to screw before doing the set properly. Back thickness is usually my strongest movement, so if I have to botch an exercise, this is the one to do it on.
I'm still having a tough time making it to the gym b/c I keep having conflicts. I'm finally getting a summer schedule down, which is good b/c ironically, the lack of routine makes it hard to find time to hit the gym. Saturday was scheduled off. Sunday, the fam celebrated my B-Day, so I was there all day, and the gym closes early. Monday, my wife had a minor procedure done, and was in extreme pain, so she understandably wanted me with her all day (you wouldn't believe how sensitive I can be ). I finally made it in today, but had started a major project all day. I took the wife out for a belated b-day dinner (3months late ), so I had to leave the gym halfway through my workout. I'll do delts and tris with abs, calves and bis tomorrow. No big deal.
The dinner was awesome. Any Bostonians out there should check out Dali (named for the painter), a Spanish tapas restaurant on the Somerville/Cambridge line. Awesome food. We had to get a b-day dessert, and you won't believe what my wife wanted: a traditional Spanish dessert, flan, but this one was called "Ubiquitous Flan". Something you want to tell me Ubi? Any reason she'd pick that you fecker... :bruce:
I'm sure this will sound wrong, but Ubi was delicious
I'm not even gonna try to count cals for the day after eating 7 different tapas plus dessert. Suffice to say I won't have a cheat for a while.
07-12-2006, 03:02 PM
DAY 2C (Modified): TRIS/DELTS/BIS/FOREARMS
Tris were a bit fatigued from dips yesterday, otherwise I think I would have beaten this
BB Curls (Wide)
Reverse EZ Curl
I got up early today to get this workout in before working today. I'm sick of missing workouts, so I'll fit them in whenever I can (as long as it doesn't jeopardize my marriage )
I'm doing manual labor all day, so I'm not sure how much I will need to increase cals. I'll listen to my body and tweak cals accordingly.
Burned: Haven't a clue, based on manual labor.
Last edited by Beowulf; 07-13-2006 at 05:53 PM.
07-13-2006, 06:00 PM
DAY 3C: QUADS/HAMS
135x20 (only had about 30-45sec. rest before doing this)
Last edited by Beowulf; 07-13-2006 at 09:21 PM.
07-17-2006, 12:14 PM
DAY 1A: CHEST/BACK WIDTH/DELTS/BACK THICKNESS/TRIS
85x14 RP@10, 13
I dropped the weight down on this one to hit more reps
(warmups on Lat PD)
RP @12, 17
I felt weak while warming up, but I depussified my mindset for the working set
Seated CG Rows
I added 10lbs and got the exact same reps as last time
I got three reps more than last time. I think it is time to bump up the weight on this one :bb3:
I've been painting a house for the last week, which means my calorie expediture is dramatically up. I had to hit a deadline by yesterday, which meant twelve hour days in 90+ degree weather with ridiculous humidity. Amazingly, I stepped on the scale today and am actually up 1lb. I don't know how that is possible, so I'll check it again this week.
07-17-2006, 04:49 PM
Nice work man. I am getting more and more intrigued by this "Dogg Crapp". Have to give er a go on the next rotation.
07-18-2006, 11:46 PM
DAY 2A: BIS/CALVES/FOREARMS/ABS
Standing Calf Raise
This tied what I did last time, but I think that in itself is an accomplishment b/c I've spent dozens of hours standing on ladders and roofs for the last week. Anyone who has done the same knows the toll this takes on the calves.
DB Wrist Curls
Hanging Leg Raise
(warmup with crunches)
20 RP@12, 17
Burned: A poopload...scraping and sanding in 96 degree weather for 5 hours
Ratio: 45/38/18 (P/C/F)
07-21-2006, 08:46 PM
*Didn't have time to post this up yesterday.
DAY 3A: QUADS/HAMS
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