[TerribleTowel]

I've been around here for quite a while (this is my second account), but I've never actually kept a log. So I figured I'd start one. If for no other reason to help me keep myself organized and keep me entertained while I'm bored at work.


Please feel free to comment on anything you wish. All thoughts/suggestions/recommendations/etc are always welcomed.


I'm still playing around with some different splits as I've reintroduced deadlifts back into my routine, but as of now it looks like this week:

Monday: Chest & Bi's
Tuesday: Back & Ham's
Wednesday: off (if I can stay away)
Thursday: Shoulders & Calves
Friday: Quads & Tri's


Diet as of now is as follows:

Meal 1: 2 Whole Eggs, 5 Egg Whites, Ground Turkey, 1 Whole Wheat Bagel, 1/2 cup oatmeal, 1/2 scoop of vanilla whey to flavor oatmeal
Meal 2: Shake: 10 oz of milk, 3/4 cup oats, 2 scoops of whey
Meal 3: 1/2+ cup brown rice, 8 oz chicken
Meal 4: Shake: 10 oz of milk, 3/4 cup oats, 2 scoops of whey
Meal 5: 1/2+ cup brown rice, 8 oz chicken
Meal 6: Post workout Shake: 2.5 scoops, 1/2 cup oatmeal, banana
Meal 7: Chicken & PB, Shrimp and EVOO
Meal 8: 3 Whole Eggs, 3 Egg Whites, ground turkey, milk

Breaks down to about: 5000 calories

525 grams of protein / 400 grams of carbs / 120 grams of fat

[TerribleTowel]

Yesterday, Monday, July 14, 2008 - Chest & Bi's

Flat Bench

225 x 8
250 x 8
260 x 7
265 x 6
275 x 4

Incline Barbell

165 x 8
185 x 8
195 x 6 or 7 (I don't remember which)
205 x 4

Machine Press

3 sets of 8 to 12 reps...don't remember weights or reps as I don't keep a log and this was yesterday's workout. With this machine you basically sit straight up and there are three different handle settings to choose from. We did these with a close grip (with palms facing each other grip).

Barbell Curls

85 x 8
95 x 8
95 x 6 + 2 + 1 (done with minimal rest. 6 reps, pause 15 seconds, 2 reps, pause 15 seconds...)

Standing Dumbell Curls

35 x 8
40 x 8
40 x ? + two drops sets with the 35's with minimal rests

Preacher Curls (Very Slow Negatives)

60 x 12
60 x 12
60 x 10

These preachers were done very slow and controlled. Normal controlled contraction, then slowly lowered for 5 seconds, and repeat.


Weight upon waking: 196 lbs

[TerribleTowel]

Tuesday, July 15, 2008 - Back & Ham's

Pullups (Very Wide)

10
9
8

Deadlifts

135 x 8
225 x 8
315 x 8
365 x 8
405 x 5
315 x 10

Barbell Rows

135 x 12
185 x 12
185 x 10

Lying Leg Curls

150 x 12
170 x 10
150 x 10


Post workout thoughts:

Pretty decent workout. Deadlifts felt alright, not great. Had to go light on the barbell rows as my lower back was already taxed from the deadlifts. One thing I have noticed is that since I have recently started doing back the day after chest, is that my lats are sore before I even begin my workout. This has a pretty noticeable effect on my pullups, and is something I will consider when considering while trying to determine what my new routine will be.


Weight upon waking: 195.5 lbs

[TerribleTowel]

My traps, lats, hams, and glutes are all absolutely demolished from my workout yesterday. Weight this morning was 197 so glad to see it's back up after that flux yesterday morning. Depending on the weather later today I may or may not go to the gym. It's a scheduled off day, but I feel my day is incomplete without a gym visit. So if the weather isn't nice, I'll be there doing calves and abs. Either way shoulders will be blasted tomorrow.

Weight upon waking: 197 lbs

[TerribleTowel]

Yesterday (Wednesday) ended up being a day off, other than some abdominal work I did on my own at the apartment.

[TerribleTowel]

Thursday, July 17, 2008 - Shoulders

Seated Military Press (Barbell)

135 x 12
155 x 12
165 x 10
175 x 9

Seated Dumbell Laterals

25 x 15
30 x 15
30 x 12
30 x 8 + 25 x 5

Seated Front Laterals

30 x 15
30 x 15
30 x 13

Cable Reverse Flies

2 unsuccessful sets

Post Workout Thoughts

Strength was good today throughout most of the workout despite having nothing inspirational around. I went earlier today, around lunch time, and the gym was nearly completely empty, besides two guys who simply talked and did one half assed exercise for each bodypart and had no business being in the gym. Barbell military press has always been a weak point for me, but it's finally starting to show some improvement.

The reverse flies as I called them were an idea I got from a Charles Glass training video I watched earlier this week. Basically you take the handles off and simply grab the end of each cable with the opposite hand, and simply do a reverse fly motion. However, I simply could not get the motion to feel right or could I get any sort of work in my rear delts. I tried it a few different ways and decided to discard it and try it again another day.

I also had to skip both traps and calves today as my lower back was still too sore from my deadlifts on Tuesday. Looks like I'll be having a traps and calves workout Saturday to make up for it.


Weight upon waking: 197.5 lbs

[Royd The Noyd]

Sup TT. Personally I'd move the mik at the end of the day into your 1st meal with the oatmeal and then the whey protein into the end of the day as a shake. Just one simple way to get the carbs out of the end of your day:

Meal 1: 2 Whole Eggs, 5 Egg Whites, Ground Turkey, 1 Whole Wheat Bagel, 1/2 cup oatmeal, 1/2 scoop of vanilla whey to flavor oatmeal
Meal 2: Shake: 10 oz of milk, 3/4 cup oats, 2 scoops of whey
Meal 3: 1/2+ cup brown rice, 8 oz chicken
Meal 4: Shake: 10 oz of milk, 3/4 cup oats, 2 scoops of whey
Meal 5: 1/2+ cup brown rice, 8 oz chicken
Meal 6: Post workout Shake: 2.5 scoops, 1/2 cup oatmeal, banana
Meal 7: Chicken & PB, Shrimp and EVOO
Meal 8: 3 Whole Eggs, 3 Egg Whites, ground turkey, milk

[Royd The Noyd]

Also on that cable reverse fly lift, like you I never really felt that. What I do on occasion is set a small incline on a flat bench. Then lie face down and use dumbbells. Basically like a reverse chest fly.

I definitely feel those in my rear delts.

[TerribleTowel]

Originally Posted by Royd The Noyd

Sup TT. Personally I'd move the mik at the end of the day into your 1st meal with the oatmeal and then the whey protein into the end of the day as a shake. Just one simple way to get the carbs out of the end of your day:

Personally I don't think the first meal needs anything added as it's already my biggest meal of the day. The carbs in the milk doesn't really concern me. I've been having a glass or so with my last meal for a while now and haven't noticed any adverse effects as far as fat gain.

[TerribleTowel]

Originally Posted by Royd The Noyd

Also on that cable reverse fly lift, like you I never really felt that. What I do on occasion is set a small incline on a flat bench. Then lie face down and use dumbbells. Basically like a reverse chest fly.

I definitely feel those in my rear delts.

I played around with it. I tried doing both arms at once the way Glass demonstrated and it just felt weird because one arm had to be higher than the other so that the cables would clear each other. This was just very awkward for me at least. I also tried doing one arms at a time, but once again I just couldn't get it to feel right.

I usually just position myself on the edge of a bench and lean over to where my back is about parallel to the floor, and do my reverse flies in that manner.

[TerribleTowel]

Friday, July 18, 2008 - Quads & Tri's

Front Squats

205 x 12
215 x 12
225 x 8

Smith Squats

2 plates x 15
2 plates x 15

Leg Extensions

150 x 15
170 x 15
170 x 15

Close Grip Bench

195 x 10
205 x 8
205 x 8

Skulls

90 x 10
90 x 9
90 x 8

Dips

20
15

Post Workout Thoughts

I felt like absolute **** today for some reason. Don't know why, just did. As a result my numbers on my lifts were way down. I felt decent when I got to the gym, but after my first set of front squats I could already tell it was going to be a bad day. I was just completely dead. By the end of the workout I was just going through the motions.


Weight upon waking: 195.5 lbs

[TerribleTowel]

Saturday, June 19, 2008

Calves and Traps

Calve Raises On Leg Press Supersetted With Barbell Shrugs

3 plates x 25 & 135 x 30
4 plates x 20 & 185 x 25
4 plates x 18 & 225 x 20
4 plates x 15 & 275 x 8
4 plates x 13 & 275 x 7

Seated Calf Presses & 45 lb Shrugs

I don't know & 45 x 30
I don't know & 45 x 30
I don't know & 45 x 30
I don't know & 45 x 30

Post Workout Thoughts

Had an extremely busy afternoon planned for Saturday, so I had to hit the gym fairly early. The gym where I workout at is at my college and there is essentially two different gyms. I usually workout in the older one as it has heavier weights, more serious lifters, and is less crowded, but on the weekends the older part doesn't open until after lunch, so I was forced to use the newer gym.

The newer gym is essentially an elaborate collection of fancy cardio equipment, with a few machines and weights thrown in where they could fit them. Dumbells don't go above 60 lbs and the machines are so fancy and weird looking you would think they belong on a spaceship.

So with my limitations as far as equipment and time I still managed to get in a pretty good workout. Focused on higher reps this workout as I feel I get better results in both my traps and calves when I stay in the higher rep ranges. Plus the limitations in weights made it hard to go heavy even if I had wanted to. In case it's confusing, for the shrugs with the plates, I simply grapped a 45 lb plate with each hand and proceeded to do shrugs using them.

[TerribleTowel]

As for my plans for the near future, I'm planning on starting a cycle next Monday (week from today). The cycle will be a short cycle, 3 weeks, of SD (the original AX) and Methoxy-TST. I'll keep the SD dosed low, most likely no higher than 20 mg in an effort to avoid the nasty sides and shutdown associated with SD, along with hopefully making my gains more retainable.

The last 6 weeks or so I've been working in the lower rep range, but starting next week I'm going back to the 8 to 12 rep range. I'll probably incorporate some more supersets, along with shorter rest times as well.

Once the cycle is over, I will drop my volume a little for PCT and most likely continue working in the 8 to 12 rep range throughout the duration of PCT and will continue that way until I feel the need to change.

Once PCT is over, I will begin the planning of my next cycle. It will consist of test, along with a d-bol kickstart. It will be my first run with real gear and I couldn't be more excited. Hopefully I'll be able to begin this cycle near the end of the year. I may potentially have to wait until right after new years to start if I feel that family and life's obligations (traveling, etc) could potentially get in the way, but I have some time to plan. I already have my gear, just waiting to finish working out the details.

[crader]

In for the log.