Getting Busy Living . . . bradspencer74's Log

[bradspencer74]

Since I'm gonna need as much feedback as I can while I learn, hopefully, what I'm doing in the gym -- If you're still considered a newlywed at 18 months in then I'm still a noob at only 5 months in a real gym -- I decided to keep a log here parallel to one I kept on another site. Between the two of them , I hope you guys can help me improve my approach.

I've been on my current workout cycle for a month. I'm still healing from a back injury so there are a few compounds I have to be very careful on. Anyway, any help/criticism I can get through this journey is appreciated.

---

I decided to change up my workout order today and did a bit lighter weights for a 10-12 rep. I may also go back to a 6x a week thing for a couple of weeks. I got so bored yesterday during the rest day, I almost went out of my mind. My workout was pretty good. A solid two hours work.

Also, one of the people who I met on my first day at Golds stopped me and told me that I was looking bigger. That made the day worth it.

Workout 3A

DB Shoulder Press - WM 1x18x40's, 3x8x55, 1x24x[55-45-35-25] (Giant Set)
Bent Over BB Rows (Modified Stance)- 3x10x225
Front DB Raises - 3x11x30's
Close Grip Cable Row - 3x10x170
Upright Rows - 3x12x130
Wide Grip Machine Rows - 3x10x160
DB Lateral Raises - 3x15x20's
BB Biceps Curl - 3x10x90
DB Skull Crushers - 3x10x30's
Nautilus Preacher Curls - 3x15x110
Precor Triceps Extension Machine - 3x10x115

Cardio - Nautilus Elliptical HIIT- 25 min, Level 15, 429 cals burned

 

[mfbb]

is that the workout scheme u follow every time just changing the exercises?

good luck bro...and looking good in the avatar

 

[bradspencer74]

is that the workout scheme u follow every time just changing the exercises?

good luck bro...and looking good in the avatar

No, I'll post the entire current set here, but in the past year, I've done a 3x per week total body when I first started, then a 4x per week - 3 upper, 1 lower -, then a 6x per week, one part per day, my old trainer used to basically teach me new variations. WE never did the same workout twice in 3 months. I started this current one when I moved from Tennessee to Colorado jstu over a month ago. I try to shake it up as much as I can get away with.

I've got a few of weeks left on the current set before I need to change, and I can't decide on a new approach.

And thanks about my avi. I do like that pic.

 

[bradspencer74]

Current Workouts

My current set of workout are a little different than most. I'm currently doing 2 on, 1 off cycle between the following upper/lower group. My body adapts to a workout sequence much faster than is typical and it takes quite a bit of working sets to get my muscles to exhaustion for a noob, according to my former trainer, who has an MS in Exercise Physiology. (He's a power lifter, so you'll see quite a few strength rep range exercises, even though my goal is hypertrophy.) We learned that I almost have to constantly rotate through new workouts. To simulate that while still being able to keep some consistency, we decided that I should try this as a starting point, and something to come back to every other mesocycle.

I can swap out the three workout pairs, between upper/lower, push/pull. push/push, etc. (This doesn't include warm-up sets. Cardio is on off leg days, 20-30 minutes per session.) You'll also notice that I occasionally sub from one to the other, depending on what I feel like I need to work on.

Set 1
45-60 seconds rest between sets. 2 minutes between exercises.

A- Chest/Tri's/Delts
Flat Bench Press - 4 sets of 6-8
Incline DB Press - 3 sets 10-12
Parallel Dips- 2 sets 10 -12
DB Shoulder Press - 3 sets 6 -8
Standing Lateral DB Raises - 2 sets 10 -12
Lying BB Triceps Extensions - 2 set 8 -10
Cable Triceps Pushdowns - 2 sets 10-12
Abs (200 total reps)

B - Legs/Back/Bi's
Squats - 4 sets 8-12
Horizontal Leg Press - 2 sets 10-12
Walking Lunges 2 sets 10-12
Lying Leg Curls - 2 sets 6-8
Seated Calves Raises - 2 sets 10-12
Underhand Lat Pulldowns- 4 sets 6-8
1 Arm DB Row - 4 sets 8-10
BB Shoulder Shrug - 3 sets 6-8
DB Curls - 3 sets 10-12

Set 2
60-90 seconds rest between sets. 2 minutes between exercises.

A - Chest-Lats Intensive
Incline BB Bench - 2 sets 6 reps
Wide Grip Pullups - 3 sets 6 reps
Flat DB Bench - 2 sets 8-10 reps
Close Grip Chins - 3 sets 8-10 reps
Flat BB Bench - 2 sets - 15-20 reps
Wide Grip Lat Pulldowns - 3 sets - 15-20 reps
Flat Bench DB Flies - 3 sets - 10-12 reps
Incline DB Curls - 3 sets, 8 reps
Dips - 2 sets - 8-10 reps
Close Grip BB Preacher Curls - 15-20 reps
One Arm Cable Tri Extensions - 15-20 reps

B - Quads Intensive
Squats - 6 sets (20,12,4x10 reps each)
-- 2 sets Normal Two Leg Squats
-- 4 sets One Leg Squats
Leg Press or Hack Squat - 6 sets 12 reps
Leg Extension - 6 sets, 12-15 reps
Heavy Seated Calf Raises - 6 sets - 6 reps
Abs (200 total reps)

Set 3
60-90 seconds rest between sets. 2 minutes between exercises.

A - Delt/Mid-Back Intensive
DB Shoulder Press - 3 sets, 6 reps
Bent Over BB Rows - 3 sets, 6 reps
Front DB Raises - 3 sets, 8-10 reps
Close Grip Cable Row - 3 sets, 8-10 reps
Upright Rows - 3 sets, 15-20 reps
Wide Grip Cable Rows - 3 sets, 15-20 reps
DB Lateral Raises - 3 sets, 15-20 reps
BB Biceps Curl - 3 sets 8 reps
Skull Crushers - 3 sets, 8-10 reps
DB Shoulder Shrugs - 3 sets, 10 reps

B - Hams Intensive
Hyperextension on Lower Back Machine - 5 sets. 20-25 reps
Straight Leg DB Deadlift (Variant) - 5 Sets, 10 reps
Lying Leg Curls - 5 sets, 15 reps
Standing Leg Curls on Extension Machine - 5 sets, 8-10 reps
Normal Hyperextensions - 3 sets, 20 reps
Standing Calves Raises - 5 sets, 8-10 reps
Heavy Calf Press - 3 sets, 5 reps
Abs (200 total reps)

A lot of change up and a lot of work I know, but it seems to have worked so far. I've made some great strength gains, and some decent size gains on this.

In addition, on every other rest day, I have a long lower back/abs rehab routine. It's 22 separate exercises, and takes a long time to do. But, it keeps me from going under the knife (a back injury), so I do it.

 

[mfbb]

looks like u have a good routine planned out...what are ur goals? (mass, lean ripped look, strength ect)

 

[bradspencer74]

looks like u have a good routine planned out...what are ur goals? (mass, lean ripped look, strength ect)

Long term - Overall mass and strength. I want to be about 220lbs @8-10% BF.

Short term - I've been adding clean mass very slowly, to replace the lean mass I lost during my initial weight loss. I'm gaining something like 1-2 pounds per month (6 pounds in the last 4 months.) I'm a endo/meso with a desk job, so my diet is about 3400 cals a day, 40/40/20. I's like to reach 212-215and then slowly cutting again to about 195 to reach my body fat goal when I started losing weight last year.

After that, I'll have about 2 years working out under my belt and I can concentrate on the long term.

 

[bradspencer74]

9/20 Workout

You know there are some days when you don't know exactly what you want to do in the gym. Today was one of those days. I decided to do a couple weeks of 3 on, 1 off -- just to change up and then come back to my current set up for October. That won't start until Sunday. So, the question is what do do today and tomorrow.

I decided to do a chest day, and even after working delts heavy yesterday and not expecting a lot of gains, I set a new record for myself in both Hammer Curls and Incline Bench. I feel really good, but I can tell I'm gonna be very sore tomorrow and Saturday. BUt, that means I'm growing, right.

Workout 2A
Incline BB Bench - WM - 1x15x55's, 1x75x7, 1x80x6
Wide Grip Pullups - 3x7
Flat DB Bench - 2x65x10
Close Grip Chins - 3x8
Incline Bench Machine- 2x15x150
Wide Grip Lat Pulldowns - 3x15-120
Fly Machine - 3 sets - 1x12x170, 2x10x190
Hammer Curls - 3x8x55
Dips - 3x7
Cable Bi Curl on High Pulley - 3x12x40
Triceps Reverse Curls- 3x12x100

Abs -
Weighted Crunch Machine - 3x30x95
Roller Machine - 3x40

Cardio - Bike - 30 min, Level 10, 9.7 miles

 

[bradspencer74]

9/21 Workout

Over the last few days, I've felt kind of frustrated in "real life" and when that happens, I tend to over work in the gym. But, it seems like everyday for the last few days as well, someone has complemented me on my recent progress. Today, a perfect stranger -- older than me but a damn jacked guy -- came up toward me rather slowly while I was going cardio. I pulled out my earphones, and he said, "Are you the guy in the picture?" (My Golds has me up on their inspiration board.) I said, "Yes, that's me." He congratulated me and told me great I looked. From somebody who has put in the years he obviously has adn looks as good has he does to take a moment to stop and talk . . . Just those little things really help me when I'm feeling down.

Did a straight forward total leg today. First time I tried single leg leg press. Although I probably did a little too much cardio, it felt great to sweat a little. It's been a few days since I soaked my shirt. And tomorrow is an off day before I hit the new 3 on, 1 off break up.

Squats
--Warmup - 1x20x240
--Split Stance - 2x12x300
-- Single Leg - 2x12x220
Leg Press
-- Standard -2x12x540
-- Single Leg - 1x15x180, 2x12x270
Leg Extensions - 3x12x170
Lying Leg Curls - 2x12x115, 1x12x110
Calf Press - 3x12x450, 2x12x400
Seated Calf Raise - 3x12xBW+160
Weighted Abs - 250 total reps @90-110 lbs

Cardio -- Incline Ellptical - 30 min, 12-20 deg incline, Level 12, 450 cals

 

[bradspencer74]

9/23 Workout

Started today on my two week change up. This is much more of a high rep hypertrophy/low rep endurance set up than my posted workout. Most everything will be in the 12 rep range. I'm also using this as a chance to experiment with new machines and variants. After 3 cycles, I'll go back to the posted workout and see if I can get some more gains.

DB Bench - WM - 20x55's, 1x65x10, 2x9x70's
Precor Incline Bench - 2x6x140
Precor Decline Bench -2x10x60
Precor Flys - 2x15x150
Precor Cable Crossovers - 3x12x27.5
Precor Shoulder Press - 3x12x140
DB Lat Raises - 2x12x25's
DB Front Raises - 2x10x30's
BB Shrugs - 3x10x225
Parallel Dips - 2x12
Tri Kickbacks - 3x12x30's

Cardio - Incline Elliptical - 20 mins, 270 cals

 

[brass monkey]

Good luck and nice log
After seeing your transform results I cant wait to see what else you can accomplish.

 

[bradspencer74]

9/24 Workout

Not the best day today. Sort of felt drained all the way through my workout. I had to back off weights on most everything. Guess everybody has off days every once in a while. I even skipped cardio, just to see if I need to recharge my batteries.

Then again, I rarely do all my back in one day intermediately after chest. I much prefer to break it up into two focused areas on different days, which is why I like the posted workout so much. Tomorrow is a straight bi's/tri's day. Haven't done a just arms day in two months. I'm curious to see how it goes. I sure hope I feel better.

Pullups -
--Medium Grip - 1x15, 2x10
--Wide Grip - 2x9
One Arms DB Rows - 3x10x75's
Wide Grip Lat Pulls - 3x10x140
BB Rows (Variant) - 2x8x225
Wide Grip Machine Rows - 2x10x150
Cable Close Grip Rows - 2x10x160
Cable Crosses for Back-
-- High Pulley - 2x12x22.5 (per side)
-- Low Pulley - 2x12x15 (per side)
Hyperextension/Regular Crunch Superset - 4x15 / 4x40
Resisted Crunch Machine - 3x25x110

 

[bradspencer74]

Been thinking about my next cycle of workouts.

I've been reading a lot about GVT / OVT after one of the trainers at Golds recommended it to me. Just wondered if any of you guys had experience with it and if you think I should try it for 10 weeks before I go back to the posted workout?

 

[bradspencer74]

9/25 Workout

Decent day with the old bi's and tri's. It took a while, but I got a solid pump and some soreness out of it. I pulled one of the old superset routines out of the dust bin and tried it. Even with hiting the bi's with the back workout yesterday, my weights were up 20% or so from the last time I did this.

BB Curls (Med Grip on Oly Bar) - 3x8x105
Precor Tri Machine - 3x10x80

DB Hammer Curls - 1x8x50's, 1x8x55's
DB Skull Crushers - 2x10x30's

Alt DB Bi Curls - 1x10x40's, 1x8x45's
Cross Chest DB Tri Curl - 2x10x35's

Preacher Curls - 3x12x80
Tri Reverse Cable Curl - 3x12x110

Hi Pulley Cable Bi Curls - 3x12x45 (each hand)
Parallel Dips - 3x10

6 sets various forearm exercises
Cardio - Incline Elliptical. 25 min. 320 cals

 

[bradspencer74]

9/26 Workout

I got one of the best complements I've ever gotten from anyone today. One of the membership sales persons at Gold's stopped me, told me how mych bigger I looked just over the last 6 weeks, and asked me what my current workout looked like. I pulled out my results pad and flipped through the workout. Turns out he liked the chest/lats intensive one so much, he asked if we could do it together, to see/feel how it works. On Friday, were doing it.


WM - 5 mins elliptical
Squats --
-- Single Leg (each leg)- 1x8x220, 1x8x240
-- Split Stance - 2x12x320

Single Leg Leg Press (each leg) - 3x10x270
Walking Lunges - 2 circuits of Bball court w/ 2-35 lb plates
Plyo Lunges w/ 10 lb medicine ball - 32 reps
Plate Leg Extensions - 4x8x160
Lying Leg Curls
--Single Leg (each Leg) - 1x8x70, 1x8x80
--Two Legs - 1x12x140
Seated Leg Curls - 3x140x12
DB Calf Raises - 3x15x80's (each hand)
Calf Press - 3x12x360
Seated Calf Raises - 3x8xBW+180

Abs - 400 Total Reps

 

[bradspencer74]

Possible New Workout

Started feeling out a possible new workout today in the gym for the next 8 weeks. Just went through the pairings, recommended start weights, etc. I would go back to the other workout for strength gains December 1 and it would carry me through until I plan to start cutting again February 1.

It's an OVT /superset variation. I may play with a couple of the exercises as noted. Thought I'd post it and see what you guys think.

Also, should I do HIIT cardio on rest days or light/mod on weight days? Haven't done rest day cardio in a long time.

All have 60 seconds rest between supersets, 120 between pairings.

Day 1 - Chest/Back

A.1. - Flat Bench Press - 5 sets, 5 reps, 2-0-1 tempo
A.2 - Flat DB Flyes - 5 sets, 5 reps, 6-0-2 tempo
B.1. - Incline Bench - 5 sets, 5 reps, 2-0-1 tempo
B.2. - Incline DB Flyes - 5 sets, 5 reps, 6-0-2 tempo
C.1. - Cable Lat Pulls * - 5 sets, 5 reps, 6-0-2 tempo
C.2. - DB Rows - 5 sets, 5 reps, 6-0-2 tempo
D.1. - BB Rows** - 5 sets, 5 reps, 2-0-1 tempo
D.2. - BB Pullover - 5 sets, 5 reps, 6-0-2 tempo

* May change to a pullup variation
** May change to BB Supine Rows

Day 2 - Legs/Abs
A.1. - Squats - 5 sets, 5 reps, 2-0-1 tempo
A.2 - Static Lunges - 5 sets, 5 reps, 6-0-2 tempo
B.1. - Leg Extensions - 5 sets, 5 reps, 2-0-1 tempo
B.2. - Leg Curls - 5 sets, 5 reps, 6-0-2 tempo
C.1. - SLDL's * - 5 sets, 5 reps, 6-0-2 tempo
C.2. - Hamstring Extensions* - 5 sets, 5 reps, 6-0-2 tempo
D.1. - Calf Raise - 5 sets, 5 reps, 2-0-1 tempo
D.2. - Calf Press - 5 sets, 5 reps, 6-0-2 tempo

Abs - 200-300 reps

* Don't know if I should do SLDL's with my back still healing. If not, need a hamstring set

Day 3 - Off

Day 4 - Arms
A.1. - BB Curl - 5 sets, 5 reps, 2-0-1 tempo
A.2 - DB Curl* - 5 sets, 5 reps, 6-0-2 tempo
B.1. - Preacher Curl - 5 sets, 5 reps, 2-0-1 tempo
B.2. - Reverse Curl - 5 sets, 5 reps, 6-0-2 tempo
C.1. - Cable Pressdowns - 5 sets, 5 reps, 6-0-2 tempo
C.2. - Skullcrushers - 5 sets, 5 reps, 6-0-2 tempo
D.1. - CGBP's - 5 sets, 5 reps, 2-0-1 tempo
D.2. - Overhead Cable Extensions - 5 sets, 5 reps, 6-0-2 tempo

* May replace with a standing cable isolation I really like of late.

Day 5 - Delts / Abs
A.1. - DB Shoulder Press - 5 sets, 5 reps, 2-0-1 tempo
A.2 - Side Lat Raises - 5 sets, 5 reps, 6-0-2 tempo
B.1. - BB Military Press * - 5 sets, 5 reps, 2-0-1 tempo
B.2. - Bent-Over Lat Raises- 5 sets, 5 reps, 6-0-2 tempo

Abs - 200-300 reps

* Must do seated. Maybe with Smith Machine?

Day 6 - Off

Day 7 - Repeat Day 1

 

[bradspencer74]

Just one of those fun things . . .

that happens when you get in shape.

I was walking over to the CSU library Saturday morning to pick up some books I needed for my research. I was dressed rather comfortably for me now (sleeveless t and shorts), but something I'd never dreamed of wearing last year.

Anyway, this group of girls comes walking by and they stop me. We talk for just a moment, and then one of them says, "Where do you workout? You're so buff!" I smiled and told her where I work out, and then all of them started asking me to flex for them. I did a quick double bi. From their gasps and "wows" you would have thought I was on the Olympia stage last night. We talked for a few seconds more before they had to go, but they all told me again as we were leaving how great my muscles were. It was really fun, and nothing like that would have ever happened before.

Too bad they were all born when I was in high school. I don't think they ever guessed.

---
I took the weekend off to rest up a bit and get ready to start the new workout Monday. Hopefully, it will go well.

 

[bradspencer74]

OVT Day 1 Workout

A good day at the gym today, but Christ, am I tired. The first few sets of this with light weights are easy, but by the end of my incline super sets, I was barely making it up. Hopefully, I'll get some good out of this, though, and be able to push the weights up shortly. If I get this tired with chest and back, legs tomorrow kind of scares me. I hope I can walk to the car.

Day 1 - Chest/Back

A.1. - Flat Bench Press - 5x5x65's 2-0-1 tempo
A.2 - Flat DB Flyes - 5x5x45's, 6-0-2 tempo

B.1. - Incline Bench - 5x5x60's, 2-0-1 tempo
B.2. - Incline DB Flyes - 5x5x45's, 5 reps, 6-0-2 tempo

C.1. - Cable Lat Pulls - 5x5x140, 2-0-2 tempo
C.2. - Cable Rows - 5x5x150, 6-0-2 tempo

D.1. - BB Rows - 5x5x155, 2-0-1 tempo
D.2. - BB Pullover - 5x5x70, 6-0-2 tempo

Abs - 250 total reps
Cardio - Incline Elliptical - 25 min, 400 cals burned

 

[bradspencer74]

Sorry for not Posting and update for a while . . .

It's been a wild week. I learned that I still can't do an OVT workout. For some reason, i just totally lose power and energy about half way through. So, until I can get something I'm happy with (and I'm researching hard) I'm gonna stay with my old routine. I did chest last intensive it today (start with day 1) and it felt great. I know I was fresh doing incline BB bench, but I've never gotten 225 on incline ever and I got 3 sets of 6 reps. And rather stable. I was afraid to go higher without a spot, though.

Another thing, I had wandered into some old very low saturated fat habits, and was developing some health problems. We were provided with the free, quick blood prick Cholesterol screenings at work. I have genetically low cholesterol anyway, but when I didn't register on the machine, we knew there was a problem. I went to the doc for a full serum workup, and my total cholesterol (78) and particularly my triglycerides (37) were at levels low enough to cause my doc concern (those were unfasted levels.) And of the cholesterol I had, my HDL/LDL ratio was like 5:1. I have also been having some symptoms of too low serum fat and cholesterol, bruising that doesn't heal, abnormal liver function, and depression. You never think of too low serum cholesterol can be harmful, but I've learned pretty quickly that it can be.

So, I'm modifying my macro ratios to more of a 40/30/30 diet for a while to up my fat intake to 115 g per day. I'm still getting about 250g of protein per day, which should be enough to grow on. Yesterday was the first day and I am already feeling a bit better. Maybe more fat in my system will help me gain more muscle.

Workout 2A
Incline BB Bench - WM - 1x20x135, 3x6x225
Wide Grip Pullups - 3x8
Flat DB Bench - 2x8x75's
Close Grip Chins - 3x9
Decline Bench Flyes- 3x10x50's
Wide Grip Lat Pulldowns - 3x15x120
Fly Machine - 3 sets - 3x12x190
Cable Rope Curls - 3x10x130
Dips - 3x8
Preacher Curl Machine - 3x12x125
Seated Tri Pressdowns- 3x10x265 (max of the machine)

Abs -
Weighted Crunch Machine - 3x30x95
Roller Machine - 3x40

Cardio - Recumbent Bike - 20 min, 6.2 miles

 

[brass monkey]

Thats pretty wild I never even thought about having to low of cholesterol and it having that much of a negative impact on your body. Good luck with that and keep us updated.

 

[bradspencer74]

10/8 Workout

2B - Quads Intensive

Leg Press-
-- Two Leg - 2x12x585, 1x8x770
-- One Leg Squat - 2x12x270 (2 sets each leg)

Walking Lunges - 2x30 w/35 lbs plates

Squats -
-- Normal Stance Squats - 2x15x260
-- Split Stance Squats - 2x12x300
-- Single Leg Squats - 1x10x200 (1 set each leg)

Leg Extension - 6 sets
-- Two Leg - 3x15x150
--Single Leg - 3x12x100

Heavy Seated Calf Raises - 3x6x(BW+230)
Machine Calf Press - 3x15x(BW+400) (max Machine)
Abs (300 total reps)
Cardio - 20 minutes Low Intensity Elliptical

 

[bradspencer74]

10/10 Workout

After total exhaustion, and having another serum fat dip by the feeling I had Monday after my workout and yesterday, I felt a lot better today. Skipped cardio, and going to tomorrow was well. I've done quite a bit this week, (45 minutes, 850 cals on Saturday, and what's in the log Sunday and Monday).

I didn't do badly at all today I think. I tried out shoulder presses on the Smith machine. It is a bit of a new feeling, so I went lighter than I could have, but not a bad start for an unfamiliar exercise (after 10 sets of chest)

1A- Chest/Tri's/Delts
Flat Bench Press - WM - 1x20x135, 1x225x8, 1x230x7, 2x240x5
Incline Press on Smith- 1x12x180, 2x10x200
Parallel Dips- 2x10
Shoulder Press on Smith- 3x6x120
Standing Lateral DB Raises - 2x10x27.5's
Lying BB Triceps Extensions - 2x10x70
Cable Triceps Pushdowns - 2x12x130
Abs (200 total reps)

Forearms:
--DB Standing Front/Side/Rear Wrist Curls Tri-Set - 2x30x30's
--BB Palmup/Palm Down Wrist Curls Superset- 2x10 each x 40
--Farmer's Walk - 60 seconds w/ 90lbs DB's

 

[bradspencer74]

10/11 Workout

Not a bad day at all.

I tried almost real out and out deadlifts today. It was still on the deadlift frame, rather than a bar, but other than that it was really nice. I did a sumo stance, just to make sure my back didn't round, but it was a good comfortable weight at over 300 pounds for solid reps. No pain at all, just a good stretch in the hams and low back. I also had more shoulder shrug weight that I've ever had before. I couldn't be happier.

1B - Legs/Back/Bi's
Sumo Deadlifts on Frame Machine (not counting frame weight)--
-- WM - 1x20x135
-- 1x225x12, 2x270x10, 1x320x7
Horizontal Leg Press - 2x630x10
Walking Lunges - 2 x 15 each leg x 35 plates
Machine Lying Leg Curls - 2x8x170
Calf Press - 2x15x540
Underhand Lat Pulls on Plate Machine- 4x6x115 (each arm)
1 Arm DB Row - 4x10x70's
BB Shoulder Shrug - 3x6x275
Standing Lateral Cable Bi Curls - 3x10x50 each arm

Core -
Ab Roller Crunches - 2x75
HyperExtensions w/25 lbs plate -3x20

 

[kabuki]

after seeing your transormation pics figured i'd drop by your log.:cheers:

EDIT: i'll try to add some advice when i get time. IF your looking at putting muscle and strength i have a lot of info in my log including spreadsheets showing my planned training cycles and video's of lots of different lifts. Definetly not something you would want to follow yourself but can give a little perspective from a totaly different training methodolgy.

 

[bradspencer74]

after seeing your transormation pics figured i'd drop by your log.:cheers:

EDIT: i'll try to add some advice when i get time. IF your looking at putting muscle and strength i have a lot of info in my log including spreadsheets showing my planned training cycles and video's of lots of different lifts. Definetly not something you would want to follow yourself but can give a little perspective from a totaly different training methodolgy.

Stopped by your log, and I've got a lot of reading/watching to do. Any advice from someone who obviously knows what they are doing from what I've watched so far, I'd appreciate very much. I've really only been exposed to one training style, and staying wit one can only take you so far, as I'm learning.

 

[bradspencer74]

10/13 Workout

Today, I mostly felt out a couple of exercises I haven't done in a long while. Someone sent me a 12 week periodization workout that I'm gonna try no matter what it feels like at first (which is way slow by comparison to what I have been doing). I know I need something new, so I'm gonna stick with this one. Anyway, I needed to feel out where I was with BB standing calfs, which I haven't done because of the back injury since March, and CGBP's for about a month while my pulled forearm tendon recovered.

For not being sure of weights and playing around to find the proper ones, I'm really surprised by the progress over time. Doesn't seem like I should be that much stronger in the calves, especially with the nerve damage, but really rather easy.

BB Curl - WM - 1x20x45, 1x10x80, 1x8x90, 1x6x100

CGBP - 1x10x135, 1x10x155, 1x8x175

BB Skullcrusher - 3x10x80 (I could do more but I need a partner to hand me the bar. Don't wanna pout more pressure on the back.)

Alt Incline DB Curls - 3x8x45's

Standing Calf Raises on Smith Machine - 1x135x10, 1x225x10, 2x315x10

Seated Calf - 3x8x(BW+180)

Cardio - Stat. Bike - 20 min, 6.16 mi, Avg HR 131

 

[kabuki]

Periodization is a great place to start!

There is no reason to step to complex routines off the bat. Save that for later when your body isn't responding to them anymore.

 

[bradspencer74]

On Being Alone

Do you know what it’s like to be alone? Really alone? Is it like being stranded on a deserted island? No one but you? No one around to talk to, no one to see, no where to go? Is it the oppression of silence, silent as a meadow after a great snow?

Is this being alone? No

Being alone is being surrounded by people . . . who do not accept you. Being alone is hearing and seeing the laughter of others . . . directed at you. Being alone is the cold softness of an empty bed . . . longing for the warmth of love. Being alone is working hard to improve yourself . . . and no one you know takes notice. Being alone is going to work, and school, and the gym, and home and seeing people happily talking around you . . . and through you as if you are invisible. Being alone is seeing the whole world swirl around you, boisterous and happy . . . and knowing you have no place there.

 

[bradspencer74]

10/15 Workout

I know that a lot of you don't know that much about me, but a few of you do. This date is one that will forever haunt me, and not for the good. I wish I could erase this date from the calendar, but that's not possible.

Today was the first day of my new workout, and usually that's a good thing, a happy day for me, but not today. This will get harder as the weeks progress, but to start, after the huge numbers of sets and reps I've been doing. This week, and next, will be almost like active rest. I guess I need it, with my last rest period longer than 24 hours being 2 months ago. I backed off the weight on some of these, and really concentrated on the form and squeeze. These were mid-heavy, but controlled.

Sumo Deadlift on Deadlift Frame -WM - 1x15x225, 1x320x8, 1x340x6
Mid Grip Pullups - 2x8
Bent Over Rows - 2x8x155
Oly BB Shoulder Shrugs - 2x8x225
DB Shoulder Shrugs - 2x8x95's
Abs - 180 total reps

Cardio - Recumbent Bike - 20 min, 6.2 miles, Avg HR - 133

 

[brass monkey]

keep ya head up bro tomorrow will bring a better day

 

[Socrates44]

Hey man I started a log and posted some before pics. I weighed in at 325 starting and I realistically am looking at 275 by February 1st. You have inspired me man, so keep your head up. Low cholesterol affects how you produce your test and if that drops too much you can get depressed. So up your fat and saturated fat and drop your cardio, you'll get it back.

 

[bradspencer74]

keep ya head up bro tomorrow will bring a better day

Hey man I started a log and posted some before pics. I weighed in at 325 starting and I realistically am looking at 275 by February 1st. You have inspired me man, so keep your head up. Low cholesterol affects how you produce your test and if that drops too much you can get depressed. So up your fat and saturated fat and drop your cardio, you'll get it back.

Thanks, guys. I felt pretty good today and it showed in my workouts. I hit several new highs for myself. And tonight was a nice cheat meal (1st in 10 days) and I always feel better once that is in my system. I wonder if that's mental, LOL. My doc says this could take some weeks to correct with diet. So, I guess I'm gonna be moody for a while.

I have cut down my sheer volume of work, now that I'm doing the periodization workout. It's basically all compounds, so that should be enough to keep growing once I get into the heart of it in the next few weeks, and I've cut my cardio intensity and time about in half. I hope that helps in both areas.

I'll post today's results later tonight.

 

[crader]

Hey thought I would drop by your log and show my support!

 

[bradspencer74]

10/17 Workout

Here's today's workout. Like I said earlier, I felt pretty good, and with a couple of new pre and during workout supps I started, I had some insane vascularity for me.

Flat BB Bench Press - WM- 1x20x135, 1x7x230, 1x6x240
Incline DB Bench Press - 2x7x80's (I actually got line 3 1/2 reps with 85's on the second set, but I needed a spot to go on, so I backed to the 80's and got 7.)
Parallel Dips - 2x9
Seated Military Press on Smith Machine - 2x7x(130+Bar)
Standing DB Lat Raises - 1x9x30's, 1x7x35's

Core - Hyperextensions - 3x25, Abs - 190 total reps

Cardio - Incline Ellptical - 20 mins, 2.6 mi, Avg HR - 133

-----------------------------------

Hey thought I would drop by your log and show my support!

Thanks.

 

[bradspencer74]

Be who you were born to be . . .

I'm off from work for a couple of days, and I had the chance to catch up with a good friend over YIM. Through our talking, he reminded me of something that applies to all of us here, no matter our goals.

I know that a lot of us do this, but take a few minutes and go look at yourself in the mirror. Who do you see when you look there? Some of us may admire what we see, some may not, but I suspect, we're all a bit critical. We see things we need to work on, parts of ourselves we need to "fix." My question is, compared to who? Who or what is it we are comparing ourselves to when we do that? Is it someone in the gym we admire, a picture in a magazine or online of a successful person? Maybe that's what we say to ourselves, but that isn't really true.

Look in the mirror, past what you see on the surface to who you are really comparing yourself to. You will see the person you can be, the person you were really born to be. Sometimes that can be scary, to see the person you are meant to be. He or she can seem like a distant dream, someone you don't even know. But, that person has succeeded, has accomplished everything they can, in the gym and elsewhere.

It's time for all of us to realize that it's OK to let that person out. He's nothing to be afraid of. You can make who you were meant to be come alive in in the real world. Work hard, don't let anything stop you. Embrace him. The person you were born to be is in there. Let him out.

Michaelangelo said that the great sculptures he carved were always in in the marble. All he ever did was remove the extraneous bits. That's all we have to do, remove the bits from the person we were born to be. Everyday you are in the gym, working hard, sweating, you're carving away a bit more. It may take a while, but free the greatness inside of you, be who you were born to be. Look in the mirror and see the bits fall away. Grab onto the person inside and pull him out. Make your dreams come true.

 

[kabuki]

good post man...workin on it

 

[bradspencer74]

10/19 Workout

(None of these count the apparatus weight, BTW, since I'm not certain how to count it.)

Warmup - 5 minutes Bike
Machine Squats - 1x12x400 (max of machine), 1x9 (each) x260 (Single Leg Squats)
SLDL's (On DL frame) - 2x8x250
Horizontal Leg Press - 1x9x630, 1x7x720
Leg Extensions (Plates) - 2x8x180
Lying Leg Curl (Machine)- 2x9x170

Core - Hyperextensions w/ 25lbs Plate - 3x25, Resisted Ab Machine - 3x25x125
Cardio - Jog - 15 min, 6 mph average, 8% Average Incline, 146 Avg HR

-----------------------

Maybe it's just the fact that I haven't been doing 30 odd sets every day for the last week, but today's leg day was awesome. I set a new round of records again for me, and I think I could have gone ever further. When I do 3 sets next week, I'll try to push up the last sets heavier again.

After the jog -- I haven't done that since the back injury too. I think I handled the shock well. Only did 15 minutes, not counting warm-up/cool-down, though to make sure -- it took a couple of minutes to get that wobbly treadmill feeling out, but it felt damned good to halfway run again. I did get a lot of stares though. Somehow, I get the feeling that most of the patrons and staff are not accustomed to seeing a 200 pound guy jogging on an decent incline without huffing his lungs out after a couple of minutes. Come to think of it, I haven't seen anyone my size jogging or running at the gym, period.

Bi's-Tri's/Forearms/Calves tomorrow. Is it just me or is it a little bit more fun to work the "show off" muscles?

 

[crader]

Lol on the pumped up muscle show!!! It keeps you motivated though!

 

[bradspencer74]

10/20 Workout

Lol on the pumped up muscle show!!! It keeps you motivated though!

Sure does.

------

Today was awesome. I felt so strong today, it wasn't even funny. I usually lift with gloves, but I left them at home. I rubbed my hands raw, but still it was a BLAST. I actually felt like I accomplished a lot, the first time in a couple of weeks I left the gym feeling good about every single set.

BB Curls - WM - 1x20x45, 1x9x90, 1x7x100
CGBP - 1x10x155, 1x6x185
BB Skullcrushers - 2x9x80
DB Curls - 1x8x45's, 1x7x50's
Standing Calf Raises on Smith Machine - 2x9x320 (not counting apparatus)
Seated Calf Raises - 2x9xBW+200

BB Wrist Curls/Reverse Wrist Curls SS - 2x 10 each x50
BB Biceps Reverse Curls - 2x8x60
Farmer's Walk - 2 x 60 sec x 90's

Core: Machine Hyperextensions - 3x40x180, Machine Double Crunch - 3x30x150

Cardio - Stat Bike - 20 min, 6.23 miles, Avg HR -133

 

[bradspencer74]

10/22 Workout

That damnable cold that I thought I had gotten rid of has flared up again after the 50 degree temp drop in Denver over the weekend. So, today's workout wasn't great. I hope to God I'll feel better Wednesday.

I did OK weight wise, but I found that I wasn't doing proper form by the end. Next week will be 4 sets and I may back off the weight a bit, just to make sure I am doing things properly. I wanna grow, and I know form does that more than weight (as long as it's challenging).

WM - Supine Rows - 2x10x(BW only)
Sumo Deadlift on Deadlift Frame - 1x320x8, 2x340x8
Mid Grip Pullups - 3x8
Bent Over Rows - 1x135x10, 2x8x155
Oly BB Shoulder Shrugs - 1x10x225, 2x8x265
DB Shoulder Shrugs - 3x7x95's
Abs - 195 total reps

Cardio - Walk/Jog - 20 min, 6 mph avg, Avg HR - 146 bpm

 

[bradspencer74]

10/29 Workout

Sorry I haven't posted in a week, but between the cold (hopefully on the downside of it now) and pulling a muscle in my back, I did several light workouts the rest of last week. Not to mention, sitting at the computer wasn't the easiest thing to do. But, I made up for it today.

I did chest and delts. Although the delts weren't exactly spectacular, I did set a new record for myself in flat bench. 270 for 6 reps. At least by the max calculator, that puts me at 1 1 rm of 315 on bench!!. I don't believe it (at least until I do it) which will be the first week of December for my current workout. (1 week of nothing but maxing). I also never done anything close to 40 parallel dips at a go before. I was totally spent afterward (which impacted my delt sets I think), but my pump was enormous, the best chest pump I've ever had.


Flat BB Bench Press - WM- 1x15x185, 1x8x230, 1x7x250, 1x6x270, 1x5x270

Incline DB Bench Press - 1x9x75's, 2x7x80's, 1x5x85's
Parallel Dips - 2x10, 1x9, 1x8
Seated Military Press on Smith Machine - 2x6x(130+Bar), 2x9x(110+Bar)
Standing DB Lat Raises - 2x10x30's, 2x7x35's

Cardio - Incline Elliptical - 40 mins, 2.6 mi, Avg HR - 125

 

[kabuki]

excellent results man. lots of people would love to be able to bench 3 wheels.

 

[crader]

Hope you're feeling better soon.