Beowulf's (insert witty title) Training Log

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  1. 6/14/2006

    Cardio
    Elliptical: 60 min

    Nutrition
    Burned: 3296
    Consumed: 2270
    Deficit: 1026 cals
    Ratio: 49/25/25

    *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


  2. 6/15/2006

    Cardio
    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.)

    Nutrition
    Burned: 3201
    Consumed: 2442
    Deficit: 759 cals
    Ratio: 44/28/28

    *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


    6/16/2006
    Cardio
    Elliptical: 40 min.

    Day 2C: BIS/CALVES/FOREARMS
    BB Curls (wide grip)
    45X10
    65X7
    75X5
    85X4
    95X3
    105X11 [email protected],10

    Donkey Calf Raise
    55X10
    80X8
    105X8
    130X5
    195X5
    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
    50x10
    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?
    http://www.bodybuilding.com/fun/2002/wristroller2.jpg

    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.

    Nutrition
    Burned: 3316
    Consumed: 3016
    Deficit: 300 cals
    Ratio: 46/32/12/9 (couple of beers )
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  3. 6/17-6/18
    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.

    6/19/2006

    DAY 3C: QUADS/HAMS/ABS
    BB Squats:

    45x10
    45x10
    135x8
    135x5
    185x4
    225x3
    225x15 PR (+3)

    Glute Ham Raise
    0x12
    0x10
    0x13
    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.
    Nutrition
    Burned: 3215
    Consumed: 2755
    Deficit: 460 cals
    Ratio: 47/36/16
    Last edited by Beowulf; 06-19-2006 at 08:15 PM.

  4. ooo.. nicely done log my man.

  5. 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).
    •   
       


  6. 6/20/2006

    Cardio
    Elliptical: 30 min

    Nutrition
    Burned: 3129
    Consumed: 2709
    Deficit: 420 (a sign that I should start observing the international smoking time again ) cals
    Ratio: 53/31/16

    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).

  7. Quote Originally Posted by Beowulf
    6/20/2006

    Cardio
    Elliptical: 30 min

    Nutrition
    Burned: 3129
    Consumed: 2709
    Deficit: 420 (a sign that I should start observing the international smoking time again ) cals
    Ratio: 53/31/16

    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).
    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.

  8. Quote Originally Posted by Ubiquitous
    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.
    I'll take all of the above, minus He-Man

    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

  9. way to correct me on the spelling of wiener... hmmph

  10. Quote Originally Posted by Ubiquitous
    way to correct me on the spelling of wiener... hmmph
    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, Ubi

  11. 6/21/2006
    Day 1A: CHEST/SHOULDERS/TRIS/BACK WIDTH/BACK THICKNESS
    DB Bench

    45x10
    55x6
    65x4
    75x3
    85x3
    95x10 PR
    ([email protected])

    Wide-grip Pullup
    BWx3
    BWx3
    BWx3
    BWx3
    BWx19 PR (I used to be able to do a ton of pullups, but I weighed 30-40lbs less)
    ([email protected],16)

    Arnold Press (seated, simultaneous)
    35x8
    50x3
    55x13 PR (last time I only got 8 total; I blasted right through to 10 before resting)

    CG Seated Row
    50x10
    80x5
    100x5
    110x23 PR


    Tri PD
    50x5
    75x5
    90x18 PR
    [email protected], 15

    Nutrition:
    Cals Consumed: 2535
    Cals Burned: 3338
    Deficit: 803
    Ratio: 47/31/19
    P/C/F

    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.

  12. awesome session beo

  13. 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?

  14. 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.

  15. Awesome man! Keep on track and you'll hit it.



  16. 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


  17. Quote Originally Posted by Beowulf
    Now if I could only get some sexy ladies to cheer me on instead of a bunch of large males...
    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'

  18. Quote Originally Posted by kwyckemynd00
    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'
    Damn, did I just see you on BET advertising your Extra-Sensory Perceptions

  19. Quote Originally Posted by Beowulf

    ****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

    Well, would a not so large man wearing fishnets and heels suffice? I thought so....


    Go Beo!
    Recent log:http://anabolicminds.com/forum/supplement-reviews-logs/213350-lean-efx-refined.html

  20. Quote Originally Posted by Beowulf
    [B]
    50x14 [email protected]


    130x14 [email protected]


    80x15 [email protected]


    135x16 [email protected] (little help on #16)


    185x10 [email protected] (felt toasted by the time I got to this set)
    What are the RP@'s referring to? Is that repeat?
    Recent log:http://anabolicminds.com/forum/supplement-reviews-logs/213350-lean-efx-refined.html

  21. rest pause

    damn white ppl

  22. Quote Originally Posted by Beowulf
    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.
    thats awsome man, best of luck on the final few (im not sure when your birthday is so insert either weeks or months)

  23. Quote Originally Posted by OCCFan023
    thats awsome man, best of luck on the final few (im not sure when your birthday is so insert either weeks or months)
    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.

    6/22/06
    DAY 2A: BIS, CALVES, FOREARMS, ABS

    DB Curls

    25x8
    30x5
    35x4
    40x3
    45x2
    50x14 PR
    [email protected], 11

    Standing Calf Raise
    100x10
    150x8
    200x8
    250x6
    300x5
    375x3
    425x16 PR
    [email protected]

    DB/BB Wrist Curl
    15x15
    25x12
    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.

    Decline Situps
    8
    5
    6
    5
    25x8
    35x20
    [email protected]
    *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.

    Nutrition
    Burned: 3146
    Consumed: 2624
    Deficit: 522
    Ratio: 47/39/15
    Last edited by Beowulf; 06-22-2006 at 11:03 PM.

  24. 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.

  25. Quote Originally Posted by Beowulf
    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.
    I hate to be a pain in the ass (not really) but....
    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.
    Recent log:http://anabolicminds.com/forum/supplement-reviews-logs/213350-lean-efx-refined.html
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