Beowulf's (insert witty title) Training Log
- 06-14-2006, 09:54 PM
Elliptical: 60 min
Deficit: 1026 cals
*Yikes, deficit is a bit much today. I'm trying to push the deficit on some days and balance it with at or above maintenance on other days. I kept cruising on Cardio; Pride DVD's make cardio a breeze
- 06-17-2006, 01:23 PM
Badminton: 40 min
(this may seem like a stupid game, but it is fun as hell. I played a guy who is semi-pro, so he basically made me run all over the court for 40 min. More of a HIT type session I would think.)
Deficit: 759 cals
*I had some end-of-the-year obligations at school, so I missed two consecutive days of workouts, but I still got plenty of cardio in
Elliptical: 40 min.
Day 2C: BIS/CALVES/FOREARMS
BB Curls (wide grip)
105X11 [email protected],10
Donkey Calf Raise
255X24 [email protected],18
(emphasized very slow neg and held stretch at bottom)
Reverse EZ Curls
Started out with some light wrist curls w/BB and DB. Wrist hurt
50x18 [email protected] **reps were done w/slow pos and neg in order to emphasize forearm contraction
Notes: I am frustrated with forearm exercised b/c everything I try hurts my wrist. I injured my wrist several times when I was younger, during high speed ski-racing crashes. I don't think it ever healed quite correctly. So anytime I do a palms-down forearm exercise I have to stop b/c of pain (not the good kind). Are reverse curls a sufficient alternative? I'm thinking about going back to the old-school wooden pole with weights dangling from it. Anyone know if this is effective?
BB curls also cause wrist pain. I have tended to use EZ bars in the past for this reason, but I've read that BB hits the inner head better. I guess I don't really have a choice in the matter.
Deficit: 300 cals
Ratio: 46/32/12/9 (couple of beers )
06-19-2006, 06:32 PM
I had a lot going on over the weekend, including going to 3 parties, so I took some cheats and had a couple of beers. My cals are estimated, so I won't bother posting, but I did manage to get in 75 min. cardio on Sat and 60 min on Sunday.
DAY 3C: QUADS/HAMS/ABS
225x15 PR (+3)
Glute Ham Raise
Haven't done these in a long time, so I took it easy for now. Honestly, the 0x13 was pretty tough. I used a very slow, controlled neg.
*In a rush b/c tomorrow is the last day of school, so I have a lot of work to do; abs will be done tomorrow.
Deficit: 460 cals
Last edited by Beowulf; 06-19-2006 at 08:15 PM.
06-19-2006, 06:36 PM
06-19-2006, 06:42 PM
Thanks, Ubi. I'm currently battling a plethora of Type I fibers in my legs. Its great to be able to run a good marathon time, but that really isn't my goal anymore (at least that is what my knees told me).
06-20-2006, 09:15 PM
Elliptical: 30 min
Deficit: 420 (a sign that I should start observing the international smoking time again ) cals
Today was the last day of school I was busting my butt to get all my grading done, but this means a lot of pressure off and a hell of a lot more time to dedicate to training and nutrition. I have a busy summer ahead of me, but it is self-directed (for the most part).
06-20-2006, 10:28 PM
You know what that means.. celebrate naked on the couch, eating Crowler Cookies...... wife's hand on your weiner.... HeMan reruns playing on the TV.... Boom... decadence.Originally Posted by Beowulf
06-21-2006, 10:21 AM
I'll take all of the above, minus He-ManOriginally Posted by Ubiquitous
Ubi, I don't even want to know why you like to see a jacked, half-naked, cartoon man when your lady is touching your wiener
06-21-2006, 02:32 PM
06-21-2006, 06:17 PM
I don't know the correct spelling of wiener, as I don't spend my time thinking about them. Note: I'm not judging you, UbiOriginally Posted by Ubiquitous
06-21-2006, 06:28 PM
Day 1A: CHEST/SHOULDERS/TRIS/BACK WIDTH/BACK THICKNESS
BWx19 PR (I used to be able to do a ton of pullups, but I weighed 30-40lbs less)
Arnold Press (seated, simultaneous)
55x13 PR (last time I only got 8 total; I blasted right through to 10 before resting)
CG Seated Row
[email protected], 15
Cals Consumed: 2535
Cals Burned: 3338
GREAT WORKOUT! I went 5x5 for PRs. This was N/A before b/c my first time through the cycle of 3 workouts established the baseline.
Last edited by Beowulf; 06-21-2006 at 11:54 PM.
06-21-2006, 06:33 PM
06-21-2006, 09:49 PM
trainng looks intense Beo and the PR (im assuming this tands for personal record..) are crazy.
I dont know if your saving this but I thought I would ask anyway. What are your current stats? I know your sig has your goals I was just wondering what you were at now?
06-21-2006, 09:56 PM
Currently 199lbs at approx. 12%bf. I don't think I'll quite hit the goal, but I'll get pretty close. I've been doing the calculation BV posted a while back, and it seems to come out a bit on the high side. I'd rather overestimate than underestimate. My abs are starting to show; that is a good sign.
06-21-2006, 11:05 PM
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
As an psychology expert, I'm convinced you don't actually care if the ladies cheer you on and you subconciously are turned on when beelzebub strokes your uhh 'id'Originally Posted by Beowulf
06-22-2006, 09:23 AM
Damn, did I just see you on BET advertising your Extra-Sensory PerceptionsOriginally 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
[email protected], 11
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.
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