Beowulf's (insert witty title) Training Log

Page 3 of 4 First 1234 Last

  1. I'd hug longer but those nunchucks are intimidating


  2. 7/5/2006

    DAY 1B: CHEST/BACK WIDTH/DELTS/BACK THICKNESS/TRIS

    BB Incline Bench
    45x20
    45x15
    135x8
    165x5
    185x10 [email protected]
    ~Lost a couple of reps here, but not as bad as the loss on leg day

    CG Pulldown
    60x15
    60x10
    80x8
    100x5
    120x4
    150x20 [email protected]

    DB Raise
    8x15
    15x5
    25x21 [email protected]

    BB Rows
    45x15
    135x8
    185x5
    205x13 [email protected]

    EZ Skullcrusher
    30x15
    50x8
    70x20 [email protected], 18

    Nutrition
    Burned: 3274
    Consumed: 2814
    Deficit: 460
    Ratio: 58/27/15

    Overall, strength is more on track than expected. Bring it on :bb:

    Last edited by Beowulf; 07-06-2006 at 09:23 AM.
    •   
       


  3. 7/6/2006

    DAY 2B: BIS/CALVES/FOREARMS/ABS

    EZ Preacher Curls

    30x12
    40x8
    60x5
    70x3
    80x11 [email protected] (lost 1 rep from last time...not too bad)
    50x23 straight set

    Seated Calf Raise
    0x20
    45x12
    70x8
    85x5
    115x4
    150x20 [email protected],16 PR
    115x15 straight set

    DB Wrist Curls (palms up, seated)
    15x20
    20x20
    25x20
    30x20

    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
    http://www.bodybuilding.com/fun/henkin8e.jpg

    Nutrition
    Burned: TBD
    Consumed: TBD
    Deficit: TBD
    Ratio: TBD

    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 06:28 PM.

  4. 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.

  5. happy birthday beo
    •   
       


  6. Quote Originally Posted by Beelzebub
    happy birthday beo
    Just another day closer to dying right. How depressing is that.

    BTW, don't work those "claves" too hard. Don't wanna pull a claf muscle now do you.

  7. Quote Originally Posted by Beelzebub
    happy birthday beo



    Quote Originally Posted by natedogg
    Just another day closer to dying right. How depressing is that.

    BTW, don't work those "claves" too hard. Don't wanna pull a claf muscle now do you.
    Nice catch. Frightening that I'm an English teacher, isn't it...

    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

  8. 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.

  9. 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.

  10. Quote Originally Posted by Beowulf
    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.
    SoCal is the ****.

  11. socal is definately the place to be.

    if you can afford it.

  12. 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.

  13. 7/7/2006
    Day 3B: QUADS/HAMS/ABS
    Hack Squat

    0x15
    90x8
    180x5
    230x4
    270x3
    320x12
    270x16
    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.

    Leg Curl
    40x12
    60x8
    80x5
    100x3
    120x18 [email protected], 15
    Got the same on this, but I needed an extra RP


    Nutrition
    Burned: 3318
    Consumed: TBD
    Deficit: TBD
    Ratio: TBD
    Last edited by Beowulf; 07-28-2006 at 08:35 AM.

  14. 7/11/2006

    Cardio: 30 Min in a.m.

    DAY 1C: CHEST/BACK WIDTH/BACK THICKNESS
    Dips

    90x12 (on machine)
    90x12 (on machine)
    0x5
    0x6
    0x6
    35x4
    50x16 [email protected], 14
    (Did a 2nd RP here to beat what I did last time; would've come up 1 short)

    Wide Neutral Grip Lat PD
    60x12
    80x8
    100x6
    110x4
    120x3
    130x14 [email protected]
    T-Bar Rows
    45x10
    90x5
    135x7 :
    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.

  15. 7/12/2006

    DAY 2C (Modified): TRIS/DELTS/BIS/FOREARMS

    CG Bench:

    45x15
    45x15
    95x8
    135x5
    160x3
    185x10 [email protected]
    Tris were a bit fatigued from dips yesterday, otherwise I think I would have beaten this

    BB Curls (Wide)
    30x12
    40x8
    50x6
    80x4
    90x4
    100x9 [email protected]

    Upright Rows
    30x12
    40x10
    50x4
    70x3
    80x15 [email protected]

    Reverse EZ Curl
    30x12
    40x5
    50x18 [email protected]

    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.

    Consumed: 30009
    Burned: Haven't a clue, based on manual labor.
    Ratio: 43/34/23
    Last edited by Beowulf; 07-13-2006 at 06:53 PM.

  16. 7/13/2006

    DAY 3C: QUADS/HAMS

    Barbell Squat

    45x12
    45x10
    135x5
    135x10
    165x5
    185x4
    205x3
    225x12
    135x20 (only had about 30-45sec. rest before doing this)

    Reverse Hyper-Extension
    8
    12
    12

    Nutrition
    Consumed: 2779
    Burned: 3178
    Deficit: 399
    Ratio: 46/34/20
    Last edited by Beowulf; 07-13-2006 at 10:21 PM.

  17. 7/16/2006

    DAY 1A: CHEST/BACK WIDTH/DELTS/BACK THICKNESS/TRIS

    DB Bench

    35x12
    45x10
    55x7
    65x4
    75x3
    85x14 [email protected], 13
    I dropped the weight down on this one to hit more reps

    Pullups
    (warmups on Lat PD)
    60x10 (LPD)
    80x10 (LPD)
    100x6 (LPD)
    80x6 (LPD)
    3
    3
    20 PR
    RP @12, 17
    I felt weak while warming up, but I depussified my mindset for the working set

    Arnold Press
    25x10
    35x6
    45x5
    55x14 PR
    [email protected]

    Seated CG Rows
    50x10
    80x7
    100x4
    120x23 PR
    I added 10lbs and got the exact same reps as last time

    Tri PD
    50x5
    75x5
    90x21 PR
    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.

  18. Nice work man. I am getting more and more intrigued by this "Dogg Crapp". Have to give er a go on the next rotation.
    Recent log:http://anabolicminds.com/forum/supplement-reviews-logs/213350-lean-efx-refined.html

  19. 7/18/2006

    DAY 2A: BIS/CALVES/FOREARMS/ABS

    DB Curls

    20x10
    25x8
    30x6
    35x4
    40x3
    50x15 PR
    [email protected], 12

    Standing Calf Raise
    100x10
    150x8
    200x6
    275x8
    325x5
    375x4
    425x16
    [email protected]
    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
    20x12
    25x12
    30x15

    Hanging Leg Raise
    (warmup with crunches)
    10
    10
    10
    10
    (HLR)
    3
    3
    20 [email protected], 17

    Nutrition
    Consumed: 2756
    Burned: A poopload...scraping and sanding in 96 degree weather for 5 hours
    Ratio: 45/38/18 (P/C/F)
  20. Yesterday's Workout


    7/20/2006
    *Didn't have time to post this up yesterday.

    DAY 3A: QUADS/HAMS

    Deadlifts

    135x6
    135x6
    225x4
    225x4
    275x3
    315x1
    365x4
    315x6

    Leg Press
    0x15
    9012
    180x8
    270x5
    360x3
    450x2
    500x20 PR
    [email protected]

  21. 7/21/2006

    DAY 1B: CHEST/DELTS/TRIS

    BB Incline Bench
    45x20
    95x8
    135x6
    155x4
    170x2
    190x13 PR--I beat the **** out of last time Up 5lbs and 3 reps! Still light weight for most of you, but it is progress

    DB Lat Raise
    10x10
    15x9
    20x7
    30x21 PR
    [email protected]

    EZ Skull Crushers
    30x10
    50x8
    60x4
    80x18 PR
    I bumped it up 10lbs and lost 2 reps on this. Don't know if I should call that a PR or not, b/c I did lose reps.

    So I went 3 for 3, or pretty close to it. Very nice, considering I am still running a calorie deficit. I was short on time, and my back is a bit sore from DLs yesterday, so I'm doing back with bis, forearms and calves tomorrow or Sunday.
  22. Workout from 2 days ago


    7/23/2006

    DAY 2A/2B (MODIFIED): BACK WIDTH/BACK THICKNESS/BIS/CALVES

    CG Pulldowns

    60x12
    80x7
    100x6
    120x3
    140x1
    160x13 PR
    I'll have the whole stack very soon!

    BB Rows
    45x15
    135x8
    185x5
    205x18 PR

    EZ Preacher Curls
    40x10
    60x5
    80x14 PR

    Seated Calf Raise
    45x10
    45x15
    70x8
    105x6
    130x3
    155x20 PR

    4 for 4
    Last edited by Beowulf; 07-26-2006 at 12:38 AM.

  23. 7/25/2006

    DAY 3B: QUADS/HAMS

    Hack Squat

    90x8
    90x8
    180x5
    180x5
    230x4
    270x3
    320x3
    360x16 PR
    90x15 (ROM from 1/4 to 3/4 down to burnout)

    Leg Curl
    50x10
    60x8
    70x5
    80x5
    100x3
    120x20 PR

    2 for 2

    The weights keep moving up, and I'm cutting :bb2: Loving my workouts

  24. I meant to mention that I changed up my diet yesterday. I started following the "Cut Diet" from the book Scivation was sending out for free. I am starting at 3000 cals/day. I should be a bit lower, but it took me so long to get to my current size and strength that I don't want to take a gamble on losing hard earned muscle...believe me, in my case it is always "hard earned".

    ****If there is any issue with posting the diet, please let me know. Considering it comes from a free book, and Derek posted his 4000k version of this a while back, I don't expect it to be an issue. Just let me know.

    The diet is high in protein and healthy fats, with mod/low carbs. Tons of veggies, and a refeed every 21st meal. An avg day looks like this
    Meal 1:
    6 egg whites
    1 whole egg
    2oz. grilled chix
    1 cup steamed spinach
    2tbsp natty pb or 18 almonds or 3oz avocado (note: three of my favorite foods )
    1 medium ruby red grapefruit

    Meal 2:
    2 Scoops WPI + 5g glutamine
    24 almonds
    1.5 cups broccoli, asparagus or green beans

    Meal 3:
    6oz chix or halibut or sirloin or tuna or lean turkey
    1 cup broccoli or asparagus or green beans
    4oz avocado or 24 almonds

    Meal 4:
    5oz chix or halibut...etc
    1 cup steamed broccoli or ....etc
    4oz avocado or 24 almonds

    Meal 5:
    2 scoops WPI + 5g glutamine
    18 almonds
    1 cup brocc...etc

    Meal 6:
    6oz chix or halibut...etc
    1 cup broccoli...etc
    3oz avocado
    1 ruby red grapefruit (medium)

    Every 21st meal is a refeed eaten in 3 parts in this order:
    1.5 cups green veggies

    3/4 cup oatmeal
    4tbsp raisins
    1 tbsp honey
    splenda for sweetening
    1 tbsp benecol light or smart balance

    9oz yam/sweet potato
    2tbsp peanut butter
    splenda for sweetening

    I love these foods, so that is good. I had been eating tons of CC, to the point that I was hating it, so this is a welcomed respite.

    Chuck (the author) warns that during the first month there may be strength loss as your body becomes accustomed to the new new macronutrient ratios, so the #s may dip in the coming month.

    Oh yeah, during workouts I mix WPI with BCAAs to sip throughout.

    The Cut Diet is far more in depth than what I posted, including a very specific training protocol and supplementation. It is intended for contest prep. I'll keep you guys posted on how this unfolds.

  25. Quote Originally Posted by Beowulf
    I meant to mention that I changed up my diet yesterday. I started following the "Cut Diet" from the book Scivation was sending out for free. I am starting at 3000 cals/day. I should be a bit lower, but it took me so long to get to my current size and strength that I don't want to take a gamble on losing hard earned muscle...believe me, in my case it is always "hard earned".

    ****If there is any issue with posting the diet, please let me know. Considering it comes from a free book, and Derek posted his 4000k version of this a while back, I don't expect it to be an issue. Just let me know.

    The diet is high in protein and healthy fats, with mod/low carbs. Tons of veggies, and a refeed every 21st meal. An avg day looks like this
    Meal 1:
    6 egg whites
    1 whole egg
    2oz. grilled chix
    1 cup steamed spinach
    2tbsp natty pb or 18 almonds or 3oz avocado (note: three of my favorite foods )
    1 medium ruby red grapefruit

    Meal 2:
    2 Scoops WPI + 5g glutamine
    24 almonds
    1.5 cups broccoli, asparagus or green beans

    Meal 3:
    6oz chix or halibut or sirloin or tuna or lean turkey
    1 cup broccoli or asparagus or green beans
    4oz avocado or 24 almonds

    Meal 4:
    5oz chix or halibut...etc
    1 cup steamed broccoli or ....etc
    4oz avocado or 24 almonds

    Meal 5:
    2 scoops WPI + 5g glutamine
    18 almonds
    1 cup brocc...etc

    Meal 6:
    6oz chix or halibut...etc
    1 cup broccoli...etc
    3oz avocado
    1 ruby red grapefruit (medium)

    Every 21st meal is a refeed eaten in 3 parts in this order:
    1.5 cups green veggies

    3/4 cup oatmeal
    4tbsp raisins
    1 tbsp honey
    splenda for sweetening
    1 tbsp benecol light or smart balance

    9oz yam/sweet potato
    2tbsp peanut butter
    splenda for sweetening

    I love these foods, so that is good. I had been eating tons of CC, to the point that I was hating it, so this is a welcomed respite.

    Chuck (the author) warns that during the first month there may be strength loss as your body becomes accustomed to the new new macronutrient ratios, so the #s may dip in the coming month.

    Oh yeah, during workouts I mix WPI with BCAAs to sip throughout.

    The Cut Diet is far more in depth than what I posted, including a very specific training protocol and supplementation. It is intended for contest prep. I'll keep you guys posted on how this unfolds.
    Hey Beowulf,

    Long time since I checked up on your progress! Your diet is looking great. VERY tasty. I am eating a ton of avacodoes and gaucamole myself right now. They are pretty cheap and plentiful. All the walking around Mexico City has been good for the gut. I head to Costa this Sunday. Keep up the good work!!
    M-
    My The 1 LOG: http://anabolicminds.com/forum/steroids/254164-my-one-log.html

  26. Damn, bro, I didn't realize you were leaving so soon. Having any issues with the diet yet? I'm jealous as hell right now; you're gonna have the best time of your life. Enjoy

  27. 7/27/2006

    DAY 1C: CHEST/BACK WIDTH/BACK THICKNESS

    Weighted Dips

    2x90x12 (machine)
    5
    5
    20x4
    40x3
    60x16 PR

    Wide Grip Neutral Pulldowns
    50x15
    60x12
    80x8
    100x6
    110x3
    130x18 PR

    T-Bar Rows
    0x15
    45x10
    90x5
    135x17 PR

    I wasn't able to do DELTS/TRIS b/c my lady felt sick, so we had to bail early : Might have been for the best b/c my carb up was supposed to be last night, but I messed up, so I just did it tonight. I could tell I was pretty depleted b/c when I was warming up on CG Bench my tris were feeling toasted warming up with 135. Definitely didn't help that I worked so hard on dips, but I think I can still add the CGBP tomorrow and my strength should be better.

    The carb up meal is unbelievably good: oatmeal w/honey, raisins, butter (trans fat free), and splenda. I'll be keeping this in the rotation when bulking

  28. do you have a pre determined time set for the cut diet or is it touch and go? Interested to see how it goes for ya.

  29. 7/30/2006

    DAY 1C/2C (MODIFIED): TRIS/BIS/DELTS/FOREARMS

    CG Bench

    45x15
    95x10
    135x5
    160x3
    190x5
    135x12 (went into this immediately)
    Felt weak as hell on this. My wife was spotting me, so at 105lbs, I wasn't too confident in her ability to pull twice her weight off of me, especially since she is short as hell, so she'd basically be doing the top of an upright row. I've been dehydrated from working outdoors, and it may be taking its toll, along with heavy lifting while cutting. My muscles have also been cramping a bit. I'll try to keep it up, but I'm watching out for overtraining. Things got better as the workout progressed.

    BB Curl
    45x10
    45x8
    65x5
    85x4
    95x2
    105x15 PR

    I think I made this decision, and then forgot, but I need to stick to just the EZ bar. My wrists/hands were killing on these, and I honestly think the pain made me stop before my muscles did.

    Upright Rows
    20x15
    30x12
    40x8
    50x5
    60x3
    80x18 PR

    I also ****ed around with some forearm exercises, but since my wrists were already sore, I was limited in what I could do. Damn masturbation pastime is crippling my workouts

    do you have a pre determined time set for the cut diet or is it touch and go? Interested to see how it goes for ya.
    I'm gonna try to stick with it for the entire 16 weeks. Maybe I'll take a break after 12 or so. I love most of the foods, and the veggies are better with avocado. I have an event to be in the shape of my life for in February, so I want to get all out shredded

  30. Worked 12 hours painting on a hot ass day. Legs are trashed from 8+ hours standing on roofs and ladders. Also feels like I tweaked something on the teardrop part of my quad. The constant angles on the roof is hell on the knee area. I think I'm gonna only train legs once weekly, on Friday or Saturday. Otherwise, they will never recover.
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