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ALRIIIIIIIIIGHT! I'm Sondheim. You may vaguely remember me from starting a super-spergy, insanely detailed diet/fitness log last year and careening off the rails... or not. It was p. boring. So here's what's going on right now. ABOUT ME I've always been pretty lean and insanely weak. 5'10, 144 lbs was my starting point. I dug up a shirtless/pantsless photo of me from January 2011, about 7 months before I started lifting, and here I was.  In January of 2012 I started lifting weights and eating proteins in a traditional bodybuilding/do whatever split, and after about 6 solid months of that, this is what I looked like -   Then I started my downhill slide. I was unsatisfied with my size and strength gains, so I started a "bulk"... Mistake #1. I should never give myself any leeway because "eat lots and lots of protein and reasonable amounts of fat and carbs" turned into "ALL OF IT ALL OF THE TIME JUST SHAKE SHACK NOTHING ELSE". At the same time I started a log here. Mistake #2 - I got so obsessed with logging everything I did here, on Fitocracy, and on MyFitnessPal that I quickly burnt out on everything and stopped. The not tracking calories fed into mistake #1, and I began mentally writing off 2 double cheeseburgers and fries as "necessary carbs, totes fine". I was training on a modified Cavefish routine. Mistake #3 - I had gotten stronger since beginning (hard not to, though - when I started I was literally no joke benching just the bar and failing at like 5 reps), but I wasn't putting up nearly enough weight to justify that sort of volume. I got so obsessed with increasing my numbers and rep ranges that my form deteriorated, and I started royally loving up left and right, getting depressed, skipping workouts, misrepresenting my numbers on Fitocracy, and not seeing any results at all. Then Hurricane Sandy happened and drat son that poo poo just topped it all off. Branch came through my window, got super sick, lost a lot of weight, gained a lot of misery, failed my Toxx, got my drat log closed, all of it. Ended out the year at about 165 lbs bodyweight with absolutely none of the definition and vascularity I'd prized so much, and no strength to speak of. THE REBEGINNINGING At the beginning of this year, I did a lot of reading, threw away everything I thought I knew, and stripped everything away to start simple. Ish. I'M DOING LEANGAINS! I started the year at 163 lbs skinnyfat, with all weak lifts. I swallowed my ego, restarted at low weights with better form, started fasting and actually tracking my macros/calorie intake, and have seen great fat loss and strength growth. I'm nowhere near where I want to be, but here I am today!  Front - thick, unflexed, unimpressive.  Back - STRONG IN FAT  My triceps are literally the only good thing about me. Here is one, plus my paunch. GOALS My most recent best lifts are as follows: Bench: 175 x 3 DL: 225 x 6 Chins: +15 for 6 Squat: 175 x 5 (lol my tiny horrible legs) OHP: 115 x 4 This is unsatisfactory. I want to get strong enough to actually justify maybe switching to a high-volume program. Sooooo BY AUGUST 1, 2013 I WILL: 1. Bench 205 lbs. for reps  2. Deadlift 315 at least 1 time. 3. Squat 225 at least one time NON-TOXX GOALS: 1. I'm obsessed with abs, but I realize bulking, even with the POWER OF FASTING  , may negate that. So I'd like to, at very least, stay at the same bodyfat percentage as my lifts go up, and best-case scenario lose some.2. Do more than 10 loving pullups goddamn dude. 3. GET A CHEST 4. GET A BICEPS 5. Achieve one of the above Toxxes while listening to something super gay. Like the "Pitch Perfect" soundtrack or Robyn. I will get there by continuing this intermittent fasting thing and working out (mostly) according to Martin's recommended RPT protocol - heavy compound lifts in the 3-5 range, 2-3 minute rests between sets/exercises, 3 or 4 lifting days a week. I'll also throw in a couple of accessory things/abz. Stuff that might hold me back: 1. I am rigidly inflexible in all areas. My hip flexors are essentially made of granite. I'm doing Defranco's mobility WODs and trying to stretch more in general, so that may help, but it's still a problem as of now. 2. My wrists are loving terrible. There is literally no pressing/pulling movement I can make that doesn't aggravate them in some way, and seriously forget curls. I'm hoping they just get better? But seriously, I've bought some wrist wraps and if anyone knows stuff I can do more better, all advice is welcome. 3. I love fried chicken. Misc: I'm a big fan of colorful and small boxer briefs, so all progress pics will include them. Unfortunately, it's laundry day, so today's selection is Uniqlo's standard men's trunk in maroon w/ small pinstripes. Yes, I did change out of my boring black ones for this pic.  There's a lot of metal goin' on up in this TFLC, and I love most of it. But hardcore hip-hop is also excellent lifting music, and I will strive to alert you to the existence of new and sick beat drops. I am an NYC-based theatre actor/bartender/waiter, so this log will also periodically include my travails and places you can see me sing or make drinks. It may also include pics of my wonderful neighbors here in upper west Harlem. Let's goooooooo! TODAY'S WORKOUT Barbell Squat: - 45 lb x 12 reps - 95 lb x 12 reps - 175 lb x 5 reps - 155 lb x 6 reps Amazing depth - v. shaky last rep. Felt torso moving forward and paused halfway out of the hole to push back Leg Press: - 500 lb x 5 reps - 450 lb x 6 reps Standing Calf Raises: - 5 reps || weighted || 190 lb - 5 reps || weighted || 190 lb - 5 reps || weighted || 190 lb Slow descent, explosive ascent, full stretch Lying Leg Curls: - 50 lb x 5 reps - 65 lb x 5 reps - 65 lb x 5 reps GHR machine was broken, so did this poo poo instead Plank: - 120 sec - 60 sec - 45 sec - First set w/ 45 lbs on back, second set w/ 70. Weighted Oblique Crunch: - 45 lb x 30 reps - 45 lb x 30 reps fito2sa
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| # ? Feb 19, 2013 03:22 |
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| # ? May 26, 2013 00:34 |
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Awesome an RPT buddy. Good luck, nice gains so far! Honestly doesn't look like you have that much fat in your later pics. Don't worry about the abs going away, they didn't disappear, they're just hiding, waiting to return. Also nice log title.
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| # ? Feb 19, 2013 04:43 |
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Hello, I like your log title. Also you are not very fat at all.
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| # ? Feb 19, 2013 04:45 |
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Pointsman posted:you are not fat at all. and nice gaols we have pretty similar numbers i think?
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| # ? Feb 19, 2013 05:04 |
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I like your thread title. I like Stephen Sondheim. I like your attitude. Good luck 
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| # ? Feb 19, 2013 15:30 |
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if you want to knock aggravate your wrists consider starting some reverse-wrist curls to strengthen the muscles that keep that from happening
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| # ? Feb 19, 2013 15:34 |
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You look way better than you did in your first pic. I wanna see you hit that bench goal. Good luck!
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| # ? Feb 19, 2013 18:28 |
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We have alot in common, good luck with your goals!
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| # ? Feb 20, 2013 03:12 |
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I don't remember your old log but I like the start of this one! You look way better and also your log title rules.
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| # ? Feb 20, 2013 04:53 |
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Thanks, all! Truly this cabin is a place of comfort and support. So of course, here is a poo poo-rear end WORKOUT BROUGHT TO YOU BY CRIPPLING FOREARM PAIN Barbell Bench Press: - 45 lb x 12 reps - 115 lb x 12 reps - 175 lb x 2 reps - 155 lb x 6 reps - Failed on rep 3 w/175, had to dump plates. I am awful. Barbell Incline Bench Press: - 145 lb x 4 reps - 115 lb x 9 reps - Failed on rep 5, had to dump plates and scare people. Dips - Chest Version: - 8 reps || weighted || 45 lb - 7 reps - 6 reps Isolateral Plate Loaded Row: - 70 lb x 6 reps - 70 lb x 5 reps - 70 lb x 5 reps fito2sa This was yesterday I swear to loving god if I ever break through 175 bench reliably it'll be a miracle. My theory (mostly formulated to support my crushed ego) is that, since this was my first workout with wrist wraps, I was more conscious of my lovely form and managed less reps because of it. Next week drop weight and go harder I guess lol weak. Pictured: brand new wrist wraps, shame  Today, as is usual with the day after my benching days, my forearms are in agony. Less so than before I got the wrist wraps, so I guess form is better? Not sure. Does anyone have any tips to deal with terrible wrist/forearm soreness? Fontoyn, I tried dem exercises and they kinda just aggravate it. So yeah. I'm gonna take a few days off before deadlift day and load up on aspirin BONUS MISCELLANY SECTION New York Health and Racquet? More like New York Health and DON'T RACK IT.   Today's get-hyphy jam is MY LIFE by RICH KIDZ: http://www.youtube.com/watch?v=rZcJVzeSKPI I assume that when I achieve DSall-style swole, my life will be modeled after this song. Get biceps, get Breitlings. Fave part: when Waka Flocka yells some poo poo about having a 100k Breitling watch and literally 20 seconds later DJ Spinz yells some poo poo about having a Breitling with no diamonds that is plain cobalt and only costs 15k and is straight-up just as excited about it.
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| # ? Feb 20, 2013 20:21 |
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That super-squat machine is pretty good for calf raises.
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| # ? Feb 20, 2013 20:23 |
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Norse Code posted:I don't remember your old log but I like the start of this one! You look way better and also your log title rules. Also you are great HUGE FAN HERE.
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| # ? Feb 20, 2013 20:24 |
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Just to let you know you are going to absolutely smash that DL goal.
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| # ? Feb 20, 2013 20:34 |
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Late nite recovery update: Chest DOMS like literally never ever before in my life. AaaaaaaaaAAAAhhhh. This is good, right?
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| # ? Feb 21, 2013 02:33 |
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A LIGHT BACK DAY. A SHAMEFUL BACK DAY. Not much of wonderful note here. Forearms are still dangerously sore, so I went light and skipped weighted chins/bicep stuff since that usually aggravates them. For whatever reason, deadlifts/pronated rows don't mess with em too much. Pulldowns behind neck were borderline, and I did some Hammer Strength plate rows that started tweaking them out, so stopped that. DEADLIFT PR! Scared the curlbros by dropping weight after rep 3, snarling ferociously. Barbell Deadlift: - 45 lb x 7 reps - 95 lb x 12 reps - 235 lb x 3 reps - 215 lb x 4 reps Pendlay Row: - 115 lb x 5 reps - 115 lb x 5 reps - 115 lb x 5 reps Wide-Grip Pulldown Behind The Neck: - 105 lb x 7 reps - 115 lb x 5 reps - 115 lb x 5 reps - 115 lb x 5 reps fito2sa Also some ab poo poo but I don't log it. Diet today is literally all turkey burgers and sweet potatoes. I may make a tuna can idk. I miss having a sick arginine pump but without bicep work no point. Agh. Recovery is the worst thing in the world. I've gotten so used to this schedule that any deviation from it actually makes me nervous and irritable. I've got lifting withdrawal. Please doc, just give me a quick preacher curl drop set and I swear it'll be the last time!
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| # ? Feb 22, 2013 03:16 |
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Last few days have been rest days... did some abs on Friday but that was it. Gonna see a chiropractor about this forearm pain. It doesn't really go away, which I think is bad. Went to a fondue place in SoHo last night. Hit all my cheese, meat, oil and chocolate macros, plus 2 bottles of wine, and STILL came in under my caloric limit for the day. SQUAT TOMORROW!  Edit: Did LG calculator, and as it turns out my macros are exactly where I thought they were. Sondheim fucked around with this message at Feb 25, 2013 around 03:22 |
| # ? Feb 25, 2013 00:54 |
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ALRIIIIIIIIGHT Got a couple workouts to backlog here. Both are technically a step back from my weight max to work on form, and both have resulted in soreness the likes of which this gay world has never seen. First was SQUATS DAY on Monday! I did this: Barbell Squat: - 45 lb x 12 reps - 115 lb x 8 reps - 175 lb x 5 reps - 155 lb x 6 reps Leg Press: - 540 lb x 4 reps - 450 lb x 5 reps Standing Calf Raises: - 5 reps || weighted || 205 lb - 5 reps || weighted || 205 lb - 4 reps || weighted || 205 lb Weighted Glute Hamstring Raise: - 10 reps - 10 reps - 15 lb x 10 reps Plank: - 60 sec - 45 sec - 30 sec - All w/ 70 lbs on back. Incline Dumbbell Curl: - 20 lb x 6 reps - 20 lb x 6 reps - 20 lb x 6 reps Hammer Dumbbell Curl: - 20 lb x 5 reps - 20 lb x 5 reps - 20 lb x 5 reps fito2sa My forearms were feeling much better, so I tried to throw in some curls (FOR GIRLS) at the end. It's weird - incline curls don't hurt at all. Neither do hammer curls. Barbell curls? OH gently caress KILL ME NOW THIS IS AGONY. Picked up a 50 lb. EZ-bar, curled it once and nearly crumpled to the floor in weeping submission. Why my body is so finicky idk  Yesterday was STRONG CHESTS DAY! I did this: Barbell Bench Press: - 45 lb x 12 reps - 95 lb x 12 reps - 165 lb x 5 reps - 145 lb x 8 reps Barbell Incline Bench Press: - 45 lb x 12 reps - 135 lb x 5 reps - 125 lb x 6 reps - 115 lb x 15 reps Dips - Chest Version: - 6 reps || weighted || 55 lb - 5 reps || weighted || 55 lb - 4 reps || weighted || 55 lb Triceps Pushdown - Rope Attachment: - 80 lb x 6 reps - 80 lb x 6 reps - 80 lb x 6 reps fito2sa Once again, finicky forearms prevented me from doing some stuff. I was feeling great in the morning, no pain other than the usual dull soreness, so I grabbed some bandage from Duane Reade and went to goddamn TOWN on that 165 lift. That went great, incline went great no problem, then dips immediately set my right forearm on fire. I tried to do pec deck after and welp that hurt. Related: was going through my closet and found some powders/pills I hadn't touched in a while, so took a truly irresponsible amount of arginine/creatine/HEMO RAGE BLACK prior to workout. Helped with lifts, but had the unfortunate side effect of making me giggle like a loving lunatic at the slightest provocation. I was flying, friends. Next week's bench - 170. I think I'll slow myself down to 5 lb. weekly weight increases instead of 10 for bench. I'm in no hurry. Swole will be there when I get there. Diet has been on point. A little about MY PROTOCOLS: Like I said, I'm doing an LG-style bulk, eating at -10% on rest days with a focus on protein and good fats, low carbs, and +20% on workout days, with a focus on carbs and protein, low/no fats. I track my calories pretty relentlessly on myfitnesspal (username SondheimLoveChicken if you're interested), but only on rest days. Workout days I track almost everything but don't sperg about it quite as much, just eat until I can't eat any more and make sure it's mostly carbs/protein. The one tricky bit is that my schedule is wildly variable - some days I work mornings, some days I work evenings. On my morning-work days, everything hashes out, but on evening-work days I sometimes have to fudge the feeding/fasting windows a little bit, since I only get 1 30-minute meal break per shift and sometimes I'm not off till 1 am. The end result of this is that my fasting/feeding split varies from 14/10 to 16/8 to sometimes 19/5. I usually manage to keep it between the first two, but yeah... idk if that's a dealbreaker, my reading would seem to suggest that a 2-hour variance wouldn't kill it. Here's a butt:  Today's model is an H&M baby blue trunk that was supposed to come in size M but instead came in size S. My junk has suffocated , but the compression has resulted in some remarkable shapeliness, if I may say so. SWAGGER MULTIPLIER: Today's slammin' bass is provided by errybody's favorite angry overweight Southerner, KILLER MIKE. Track is "Big Beast". http://www.youtube.com/watch?v=7m72ZPUyeTo POW MOTHERFUCKER POW MUTHERFUCKER POW is pretty much the only thing anyone should ever say after racking. Whole album is gold, ps.
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| # ? Mar 1, 2013 00:03 |
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Holy poo poo that was a great workout. I feel amazing, y'all. BRUTAL BACK DAY Barbell Deadlift: - 135 lb x 9 reps - 235 lb x 4 reps - 235 lb x 1 reps this was just to test grip, since it failed on the 4th rep - 210 lb x 5 reps Chin-Up: - 6 reps || weighted || 15 lb - 6 reps || weighted || 10 lb - 5 reps Pendlay Row: - 115 lb x 5 reps - 115 lb x 5 reps - 115 lb x 5 reps Wide-Grip Pulldown Behind The Neck: - 120 lb x 5 reps - 120 lb x 5 reps - 120 lb x 4 reps Cable Rope Rear-Delt Rows: - 140 lb x 5 reps - 140 lb x 5 reps - 140 lb x 3 reps Incline Dumbbell Curl: - 20 lb x 6 reps - 20 lb x 5 reps - 20 lb x 4 reps Hammer Dumbbell Curl: - 20 lb x 5 reps - 20 lb x 5 reps - 20 lb x 5 reps Preacher Curl: - 45 lb x 5 reps - 45 lb x 5 reps - 45 lb x 4 reps fito2sa Forearms were super sore when I woke up, so I considered not going to the gym, but then I considered not being a bitch and decided to do that. 2 hours after lifting my arms actually feel BETTER. I'm acutely conscious of what aggravates them now, and it's all stuff that isn't conducive to good form, so I don't do lovely form. Win/win. VISUAL PROOF OF BACK PUMP:  Felt like I was busting out of my beater, even though I'm still 164 lbs and not lifting much. Perhaps someday my actual body will catch up to my beastly post-workout mental image. Today's pre-workout gethype was, appropriately enough, "Drop the World" by Lil Wayne. Only halfway salvageable track from the nonsense that was "Rebirth". http://www.youtube.com/watch?v=ErCAOMi5EGM When he says "pick the world up and drop it on your fuckin' head", just replace "the world" with your number of pounds for the day. Boom perfect deadlifts.
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| # ? Mar 2, 2013 03:06 |
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I switched Internet providers! Which was way more of a headache than I ever thought possible! Also for some reason I find it difficult to update on my phone... don't think I have the patience. Stuff that has happened to me since last update: Did a big theatre gig, a one-night only concert revue of musicals from 1961. Was just a supporting member of the chorus, but had some solos and got to sing with some Tony-winning/nominated peeps, who were lovely. Pics at end of post. Deadlifts fixed all my problems. Not even joking, I had two amazing back days and now I have literally no forearm/wrist pain whatsoever. From now on I will endeavor to solve more things by picking them up. This is what I got up to on Wednesday Chest Day: Barbell Bench Press: - 45 lb x 12 reps - 115 lb x 8 reps - 170 lb x 4 reps - 150 lb x 5 reps - Almost assuredly one more rep in the tank at 170, but didn't want to push it because every time I do things get broke. Barbell Incline Bench Press: - 45 lb x 12 reps - 150 lb x 3 reps - 135 lb x 4 reps - COMPLETELY ACCIDENTAL PR! Counted up the weights wrong, and thought "wow, 140 sure is going up slow today!" Dips - Chest Version: - 5 reps || weighted || 60 lb - 5 reps || weighted || 60 lb - 5 reps || weighted || 60 lb - 12 reps - Strict 45-second rest between sets. Dumbbell Flyes: - 30 lb x 5 reps - 30 lb x 5 reps - 30 lb x 5 reps - Super slow, stretch at bottom, contract at top. Lying Barbell Triceps Extension ("Skullcrusher"): - 60 lb x 6 reps - 70 lb x 5 reps - 70 lb x 4 reps Triceps Pushdown - Rope Attachment: - 50 lb x 6 reps - 50 lb x 5 reps - 50 lb x 5 reps fito2sa Squat is stuck at 185 currently, but I'm feeling positive about breaking that plateau next week, when my diet doesn't mostly consist of after-concert-party whiskey and cheese. PICS FROM CONCERT: I am the worst thing about all of these pictures and cameras should not be allowed around me.  "Brotherhood of Man" from "How To Succeed In Business...". I'm the one in the green bow tie and glasses.  Me on the left, Broadway guy, other guy, respectively.  A really, really unfortunate picture of me, and the only one of the front of me. I do a couple of these concerts a year whenever I can, and they're always a pleasure. Hopefully the next one will allow me to sing like Webcams and be gayer than Sally. MUST STAKE PLACE ON FORUMS. Other pics are on broadwayworld.com if you're super curious/want to find out my real name. Off to do deadlifts! Today's pre-workout aural supplementation will be: http://www.youtube.com/watch?v=t5uAX0pyD_I Whatever your feelings about Django Unchained, this song is scientifically proven to be The Most Hype Ever. 2Pac, James Brown, and a truly loving ridiculous horn section. 1:30 on is just gold.
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| # ? Mar 15, 2013 16:21 |
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Good. Deadlift a bunch. I bet your back looks pretty good with some more thickness. That's pretty cool with the concert thing. I wish I had talent.
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| # ? Mar 15, 2013 17:27 |
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JohnnyOneJoke posted:Deadlift a bunch. OH I DID. B-B-BACK DAYYYYYYY sondheim Tracked a Workout for 877 pts Today Barbell Deadlift: - 135 lb x 8 reps - 235 lb x 5 reps - 215 lb x 6 reps - Learned that you're supposed to keep the bar in contact w/ your shins. Most excellent form. Chin-Up: - 5 reps || weighted || 20 lb - 6 reps || weighted || 10 lb - 7 reps - First time ever doing this like I'm supposed to! Awesome! Pendlay Row: - 120 lb x 5 reps - 120 lb x 5 reps - 120 lb x 4 reps Wide-Grip Pulldown Behind The Neck: - 120 lb x 5 reps - 120 lb x 4 reps - 120 lb x 4 reps - 1-second squeeze at bottom. Seated Cable Row: - 140 lb x 5 reps - 140 lb x 5 reps - 140 lb x 4 reps Preacher Curl: - 45 lb x 6 reps - 45 lb x 6 reps - 45 lb x 6 reps - Idk how to count weights maybe this is right. Incline Dumbbell Curl: - 20 lb x 5 reps - 20 lb x 5 reps - 20 lb x 5 reps - Kai Greene style fito2sa Yeah, literally just today heard about the "bar must always touch your shins" thing. How I'm still a functioning biped is beyond me. ITT: man avoids serious injury through nothing less than grace of God. A bicep vascularity or something:  This is a really great time for my workouts. I feel more positive and successful with this program than with any other I've done so far. Something about seeing solid, numerically defined, consistent progression from week to week is completely addictive, and it's leaking positivity into other parts of my life as well. Happy about working out! Happy about all!
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| # ? Mar 15, 2013 21:39 |
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Reason #1 I love leangains: 6 eggs, 2 chicken breasts, some chicken sausage, avocado, asparagus, and some greens. For breakfast at 3:30 pm. Nobody else at my work understands and they all think I'm weird but who's gonna be laughing when he's rolling down the street 190 lbs, ripped as gently caress? It's me and also I'll be shirtless.
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| # ? Mar 16, 2013 19:40 |
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Rest day today/yesterday. Some lite cardio in the form of dance class. Was gonna do a complex or something today for conditioning, but work took way too long and I need to catch up on some sleep. Yesterday was p great macro wise, Also, yesterday's ego boost- spending St. Paddy's w/ the super-hot female bartender from my restaurant and having her say, verbatim, "Oh my god, your biceps!". I guess my arms Iook way smaller in my work clothes than in a tight green T. I got super  after that, and started trying to subtly flex as often as possible, which is probs why I went home alone. Drunk Sondheim is a great guy.I really want to make deadlift day every day.
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| # ? Mar 18, 2013 00:18 |
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Sondheim posted:
This is the best thing.
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| # ? Mar 18, 2013 19:25 |
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WELP sick again. Developed some kind of sinus infection/death over St. Paddy's weekend, woke up yesterday with a mild fever and spewing post-nasal drip from every orifice on my head. So I Well, didn't quite crush it. But I went, set some PRs, and resolutely did not die. Which I'm gonna call a win. Although no exaggeration, this was the hardest loving workout of my life. I was short of breath because of respiratory difficulties, I was literally pouring sweat/snot everywhere, and on occasion my body would be wracked with tuberculosis-style hellcoughs. I got so many mean looks for hacking and wheezing in the squat rack, but at least I was polite and wiped it down thoroughly with cleaning solution after I was done. WHAT I SQUATTED: Barbell Squat: - 45 lb x 12 reps - 115 lb x 8 reps - 185 lb x 4 reps - 165 lb x 5 reps - Literally feel like vomiting and dying. Leg Press: - 590 lb x 3 reps - 540 lb x 4 reps - Also the hardest thing I've ever done. Standing Calf Raises: - 5 reps || weighted || 205 lb - 5 reps || weighted || 205 lb - 5 reps || weighted || 205 lb - 5 reps || weighted || 205 lb Weighted Glute Hamstring Raise: - 10 lb x 10 reps - 25 lb x 6 reps - 25 lb x 6 reps - 25 lb x 6 reps Plank: - 60 sec - 45 sec - 30 sec - All w/ 90 pounds on back. fito2sa Seriously cannot overstate the height at which I was flying during this workout. About ten minutes in I kind of entered this Zen-like, fever dreamy state where I figured I'd either get PRs or pass on to the great gym in the sky. I was so wiped out afterwards that I fell asleep at 8 pm after only 2 meals, though, thereby loving my macros for the day. Oh well. Next time!
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| # ? Mar 19, 2013 17:44 |
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E: double post.
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| # ? Mar 19, 2013 19:07 |
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I had a fever of 101 today. So I went to the gym. And now I feel GREAT* Mostly went because I read both Humanoid Female's and pisshead's threads today. Both equally incredible motivation to htfu, for very different reasons. Updating this from the doctor's office, will post workout/diet details when home. *dead
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| # ? Mar 21, 2013 00:18 |
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Finally dragged my stupid rear end to the doctor yesterday. "Hello again, Sondheim. The usual?" "Yup. Sinus pressure, fever, loss of voice, delirium, etc." "Aight, have your usual truckload of antibiotics and corticosteroids and let me know how you're feeling in a few days." Some people are regulars at bars. I am a regular at the 42nd Street Duane Reade walk-in clinic. 3/13 FEVER CHEST WORKOUT Kept this one super short because of an unexpected time crunch, also aforementioned sickness. Barbell Bench Press: - 45 lb x 12 reps - 95 lb x 12 reps - 170 lb x 4 reps - 150 lb x 5 reps - Did not shoot for PR, as was running a fever. Barbell Incline Bench Press: - 150 lb x 3 reps - 135 lb x 4 reps Dips - Chest Version: - 5 reps || weighted || 60 lb - 5 reps || weighted || 60 lb - 5 reps || weighted || 60 lb - 12 reps fito2sa No rep/weight PRs but at the very least I managed to match my numbers from last week. Full disclosure - got super dizzy on the third bench rep w/170, so I racked it for about 15 seconds and waited for the stars to clear before slamming out the fourth rep. DIET SHIZ I told myself I wouldn't sperg out about macro stuff in here, and only record notable digressions from my usual spits. Even with my occasional drinking on weekends, I've managed to keep my carbs low on rest days and appropriately high on workout days. Yesterday, however, by 10 pm I was completely delirious and exhausted and didn't want to cook, so... I ate four huge biscuits, two fried chicken breasts, 3 oatmeal raisin cookies, mashed potatoes, and an entire tub of fat-free Greek yogurt for dinner. All ordered for takeout. Carb backloading, idk. Rest of diet was pretty on point, though - small turkey burger w/ mushrooms on whole wheat bun with broccoli on the side for pre-workout snack, can of American Tuna with greek yogurt/mustard sauce and asparagus for my third meal, 2 skim-milk protein shakes, one with 3 scoops of whey, one with 2 scoops of casein before bed. Roommate walked in on me in the living room covered in blankets with food strewn across the couch, watching Archer, and asked me what I was doing. I responded "hitting macros" and started hacking up a lung. Fever is gone today, but sinus pressure/cough/inability to breathe thru nose remains. PWO JAM http://www.youtube.com/watch?v=BoEKWtgJQAU "Otis" - I know y'all was on this last summer, ain't no deep cut, that's okay, probably the only time in like five years Kanye's actually sounded like he's having fun. BONUS NATE FALLS HOMAGE I have nothing to do today, so I shaved.  
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| # ? Mar 21, 2013 15:38 |
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All KINDSA gains. Not really but I'm well on the slow road back to recovery, and have not missed a single workout. Yesterday's workout was this: SQUAT IMPROVEMENT: Barbell Squat: - 45 lb x 12 reps - 115 lb x 8 reps - 185 lb x 5 reps - 165 lb x 6 reps Leg Press: - 590 lb x 3 reps, fail - 450 lb x 5 reps Standing Calf Raises: - 5 reps || weighted || 205 lb - 5 reps || weighted || 205 lb - 5 reps || weighted || 205 lb - 5 reps || weighted || 205 lb Weighted Glute Hamstring Raise: - 25 lb x 6 reps - 25 lb x 6 reps - 25 lb x 6 reps Plank: - 60 sec - 45 sec fito2sa Failed on the 3rd rep of leg press. I maintain it was because my quads/hams/glutes/all of it were so loving wrecked from that last rep on 185 squats. I have no idea where that came from, I was dead at the end of the 4th rep and was positive I was gonna fail, but I sucked in a big lungful of air and pushed till my entire upper body turned a deep purple. Shaky as gently caress but I felt great afterwards. Last few exercises were really rushed for time. Will improve tomorrow. I've started doing complexes on my off days. Lil conditioning never hurt anyone. I'm a big fan of Evil 8s, but I take good mornings out of the equation because they scare the living poo poo out of me, so... Evil 7s. Doing another concert this week! Pics to come. Diet today: 1 double lean-beef burger w/ avocado, fried egg, and mushrooms on a lettuce wrap, and a mixed plate of chicken, bison, beef, and cottage cheese. Also some peppers. Also a protein shake. Diet yesterday (workout day): 3 protein shakes, hummus w/ whole wheat pita, whole wheat pasta w/ chicken and veggies, whole wheat waffles w/ half a roast chicken, green beans, mashed potatoes, whipped cream, and a bunch of fruit, and yes it was all mixed up together because I'm just a goddamn beast. Also I ate an entire pint of nonfat greek yogurt again. Blueberry this time. auuuuuugggggh yeop. Absolutely cannot wait until I'm done with this round of medications - they're making me super sleepy and lethargic literally all the time. Even more so than usual. BAD NEWS FOR MY GAINS:  Success has been fun. bye tho.
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| # ? Mar 27, 2013 04:46 |
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Most recent LEG DAY: Barbell Squat: - 45 lb x 12 reps - 115 lb x 12 reps - 190 lb x 3 reps - 165 lb x 4 reps Leg Press: - 590 lb x 3 reps - 450 lb x 4 reps Standing Calf Raises: - 5 reps || weighted || 215 lb - 5 reps || weighted || 215 lb - 5 reps || weighted || 215 lb Preacher Curl: - 50 lb x 5 reps - 50 lb x 5 reps - 50 lb x 5 reps Plank: - 75 sec - 45 sec - 30 sec - All planks w/ 90 lbs. on back. fito2sa\ This was yesterday. All lifts have continually gone up since last update, and I finally hit 175 x 4 for bench last Wednesday. It was with a bro spotting me, though, so I'm gonna try and hit 4 solo tomorrow. I have plateaued for 2 weeks at 190 lbs for squats, and plan on breaking thru that by eating everything. Diet has, in all honesty, kind of gone to poo poo. Still keeping my fasting/feeding windows solidly in line, but my work schedule has been flipped completely upside down so I've been having to eat out a lot. I'm keeping it under control as far as component ingredients go, but without my food scale, I have no idea what my macros have been, apart from blasting protein shakes all day err day. PROGRESS STUFF: Can't lie, I'm really quite happy with how this "bulk" is progressing. I weighed in today at 166 lbs, a grand total of 3 lbs heavier than the start of this log, but I feel leaner and more compact. You know, streamlined. Like a torpedo. Anyway, sans flattering overhead lighting, here are some undie pics.  Abs are back, but not quite in full effect yet. SUMMER BODY TONING PROTOCOL COMMENCE HERBALIFE.  No clue how this pose works, also lol at my unmade bed and also everything.  Also no clue how this pose works. I feel like my back has gotten better, but I have no fluorescent lights with which to prove it. DONK:  Today's model is H&M's b&w checkered trunk, in a medium. A great all-purpose trunk. Wednesday is chest day, and I'm excited about that.
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| # ? Apr 9, 2013 19:23 |
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Wednesday was CHEST DAY! I did something slightly different this time around and worked out with a bro, whose program is literally the complete opposite of mine. High volume, 6-day bodybuilding split, complete with dedicated arms day. Dude is loving sick ripped, though, so I said eff it and decided to do a thousand sets of cable crosses or whatever. I insisted on getting flat bench out of the way first and then handed the reins over to him. sondheim Tracked a Workout for 363 pts Apr 10, 2013 Barbell Bench Press: - 175 lb x 5 reps - 155 lb x 6 reps - 185 lb x 1 reps Did my requisite RPT stuff, and then got bro-suckered into doing a 1RM test. No joke, 185 went up like absolutely nothing. Probably had another one in me, but didn't want to push it. Smith Machine Incline Bench Press: - 115 lb x 30 reps - 115 lb x 30 reps - 115 lb x 30 reps This was actually 3 10-rep supersets working different ranges of motion - 1st ten reps just the top 45 degrees, 2nd ten reps just the bottom 45 degrees, 3rd ten reps the full ROM. Legitimately so much harder than I thought it was going to be. fito2sa From here I stopped logging anything on Fito, but we went on to do a lot more things, like Hammer Strength Plate Loaded Decline Press Superset Thing Weights listed are indicative of plates on 1 side: 90 x 10 70 x 10 45 x 10 All above x 3 some DIPS idk I forgot what numbers we did from here but it was a lot Dumbbell Pullovers Skull Crushers Many Abs And Obliques Some TRX Suspension Bullshit Credit where credit is due, the TRX thing may be lab-tested to make you look as stupid as possible, but my lower abs haven't been this sore since I had pneumonia. I have to be honest, ever since I started focusing primarily on the big lifts/adding weight/max-effort sets, my attention span for 800-rep whatever bullshit has been obliterated. I got a little bored throughout this workout, with the exception of the incline presses, which were deceptively difficult. It was awesome to have a bro around again, because I haven't lifted with anyone for over three months, but by the end of it I was ready to get back to pushing heavy. I'm still not quite strong enough to justify the volume yet. Getting there, though. I did a "shoulder day" yesterday that, because of time constraints, wound up being not even worth logging - some OHP, some Arnold press, some lateral raises, done. Today is back day, though. My favorite, favorite day. Is there such a thing as a "deadlift high"? Cause I've heard of runners' high, and I feel like this euphoric feeling I get when picking up something super heavy* is basically that. Today on the way to the gym I will listen to DIS poo poo: http://www.youtube.com/watch?v=hKRTtplc_98 When the Roots are good, they're good. LITERATE MILITANTISM poo poo. *lol not really super heavy yet
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| # ? Apr 12, 2013 16:25 |
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You are making some pretty sick gains, bro - seems like you're on track to exceed your former glory in relatively short order
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| # ? Apr 13, 2013 00:06 |
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Secret Asian Man posted:You are making some pretty sick gains, bro - seems like you're on track to exceed your former glory in relatively short order Thanks a lot, man! One of the benefits of not achieving much glory the first time around is the ease with which those previous achievements are bypassed. Uh also love your log. Anyway, here's my most recent BACK DAY: Barbell Deadlift: - 135 lb x 12 reps - 245 lb x 5 reps - 245 lb x 2 reps - 225 lb x 6 reps - 185 lb x 2 reps - Fifth rep on 245 went up like nothin. Uuuuuuahhhhhh love deadlifts. Chin-Up: - 3 reps || weighted || 30 lb - 4 reps || weighted || 20 lb - 7 reps Pendlay Row: - 125 lb x 5 reps - 125 lb x 4 reps - 125 lb x 4 reps Wide-Grip Pulldown Behind The Neck: - 120 lb x 5 reps - 120 lb x 5 reps - 120 lb x 4 reps Preacher Curl: - 55 lb x 5 reps - 55 lb x 4 reps - 55 lb x 3 reps fito2sa A Gentleman In Pursuit of Mass. I'm starting to feel the itch to add more things/days. Trying to fight that a little bit - my fear is that my strength gains will plateau or stop if I overexert myself, so I'm limiting my extra stuff to accessory/vanity things (curlz, lateral raises, etc). Gonna stop drinking for a month after this weekend, definitely. Looking forward to seeing my gains skyrocket.
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| # ? Apr 14, 2013 04:52 |
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Today is squat day! The best day! Not really! GOOD NEWS AND BAD NEWS. Good news: I'm seeing a Rockette.  Bad news: Dsall was right. I'm actually kind of ashamed to post this workout. But that's what this log is here for. Things I learned this weekend: in not-Radio-City season, these wild dancin' ladies have nothing to do except drink away their memories of overbearing stage moms. I am easily susceptible to peer pressure, so Saturday ended with an entire bottle of Macallan. Big surprise I felt not great today and could. not. squat. BUT I DID ANYWAY sondheim Tracked a Workout for 462 pts Apr 15, 2013 Barbell Squat: - 45 lb x 12 reps - 135 lb x 6 reps - 190 lb x 3 reps - 170 lb x 4 reps Leg Press: - 360 lb x 6 reps - 450 lb x 5 reps - 400 lb x 6 reps My usual leg press machine was taken (the one with a safety catch), so I kept the weight low and paused at the bottom of each rep. Standing Calf Raises: - 5 reps || weighted || 120 lb - 5 reps || weighted || 120 lb - 4 reps || weighted || 120 lb Plank: - 75 sec - 60 sec - All planks w/ 90 lbs. on back. fito2sa Ugh. No gains. Will never break 190 on squats. Didn't lose much progress, so I guess that's good, but I'm still stopping drinking for a month. I like the feeling of eating healthy, looking sort of almost good, and getting tons of sleep. Turns out I like it much more than the feeling of the world tunneling away from me in the throes of an atomic Scotch hangover. What will that do to my Rockette time? Guess we'll see. Speaking of eating healthy, I am currently wolfing down 2 chicken breasts, about a lb of whole wheat pasta, some fat-free tahini sauce, and 3 bell peppers. Carbed outta my loving MIND, man. Idk, maybe not strictly "healthy", but definitely in keeping with the LG high-carb PWO protocol. I'm also on protein shake #2. Must gain weight. Honestly, the hardest part of this whole plan so far is hitting 3k calories with the second and third meals of the day. The first meal, I can usually hit between 1k and 1600 calories with absolutely no effort because of the lack of food for the previous 16 hours, but then I'm stuffed, and cramming an additional 1600 calories in, even after 4 or 5 hours, is like dragging a car uphill in the rain. Plus, usually after a really good workout I kinda just want to sleep. Fitness. It's hard. TODAY'S WORKOUT JAM was the sound of my spine collapsing like a Jenga tower under the slightest load.
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| # ? Apr 16, 2013 05:47 |
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Today I was really bored and didn't have work, class, auditions, or a girl. So I went to the gym and did a biceps/complex day. Just a quickie 45-min conditioning doodad to keep my heart rate up and my guns engorged. SWEATY GLAMOUR MUSCLE DAY sondheim Tracked a Workout for 1,359 pts Apr 16, 2013 Barbell Curl: - 60 lb x 5 reps - 60 lb x 5 reps - 60 lb x 4 reps Preacher Curl: - 40 lb x 5 reps - 40 lb x 5 reps - 40 lb x 4 reps Incline Dumbbell Curl: - 25 lb x 4 reps - 25 lb x 2 reps - 20 lb x 5 reps Farmer's Walk: - 1 min || 24 kg - 1 min || 24 kg - 1 min || 24 kg Barbell Deadlift: - 70 lb x 5 reps - 70 lb x 4 reps - 70 lb x 3 reps - 70 lb x 2 reps - 70 lb x 1 reps Romanian Deadlift: - 70 lb x 5 reps - 70 lb x 4 reps - 70 lb x 3 reps - 70 lb x 2 reps - 70 lb x 1 reps Bent Over Barbell Row: - 70 lb x 5 reps - 70 lb x 4 reps - 70 lb x 3 reps - 70 lb x 2 reps - 70 lb x 1 reps Clean: - 70 lb x 5 reps - 70 lb x 4 reps - 70 lb x 3 reps - 70 lb x 2 reps - 70 lb x 1 reps Front Barbell Squat: - 70 lb x 5 reps - 70 lb x 4 reps - 70 lb x 3 reps - 70 lb x 2 reps - 70 lb x 1 reps Push Press: - 70 lb x 5 reps - 70 lb x 4 reps - 70 lb x 3 reps - 70 lb x 2 reps - 70 lb x 1 reps Barbell Squat: - 70 lb x 5 reps - 70 lb x 4 reps - 70 lb x 3 reps - 70 lb x 2 reps - 70 lb x 1 reps These last 7 exercises were done in a complex. Cosgrove's Evil 8s, minus good mornings because I'll never be able to do them. Full disclosure, I took like 20 seconds rest between sets instead of jumping back in because I was so out of breath. Floor Wipers: - 70 lb x 30 reps Plus some abz for fun. fito2sa I do find it kind of funny that my gently caress-aroundy cardio day at the gym is worth roughly twice as many points on fito as my heavy-rear end max-effort days. Tomorrow is chest blast meat. I bought new headphones! With them I listened to this fuckin goofy-rear end nonsense and really liked it. HIGH SCHOOL THROWBACK POP-PUNK JAM: http://www.youtube.com/watch?v=5hDZbroaQDc drat son i remember when fob wrote the single best pop-punk album of all time, ever, and it was their first album, and it was literally good enough that i STILL get a little hype when they drop a new one, only to be crushingly disappointed every time.
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| # ? Apr 17, 2013 04:50 |
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Sondheim posted:drat son i remember when fob wrote the single best pop-punk album of all time, ever, and it was their first album, and it was literally good enough that i STILL get a little hype when they drop a new one, only to be crushingly disappointed every time. wicked nope
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| # ? Apr 17, 2013 13:57 |
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david carmichael posted:wicked nope it's ok a lot of other people don't feel that way too.
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| # ? Apr 17, 2013 14:46 |
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alfaro vive, carajo!
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| # ? Apr 17, 2013 14:48 |
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david carmichael posted:alfaro vive, carajo! an excellent effort from a young at the drive in but unfortunately lacking in irresistible melodic hookiness, evidenced by such classic fob cuts as "grand theft autumn" and "dead on arrival", and indeed much of their later catalog, including the underrated "infinity on high". itt i am gay. CHESTERDAY'S WORKOUT sondheim Tracked a Workout for 791 pts Apr 17, 2013 Barbell Bench Press: - 45 lb x 12 reps - 115 lb x 12 reps - 175 lb x 3 reps ALMOST 4 reps, literally had it like 2 degrees from lockout and just couldn't get it. - 155 lb x 4 reps - 135 lb x 10 reps Barbell Incline Bench Press: - 150 lb x 3 reps - 135 lb x 4 reps Decline Barbell Bench Press: - 155 lb x 5 reps - 165 lb x 5 reps - 135 lb x 8 reps Dips - Chest Version: - 10 reps - 10 reps - 15 reps Machine Chest Fly (Pec Deck): - 160 lb x 5 reps - 160 lb x 4 reps - 160 lb x 4 reps Lying Barbell Triceps Extension ("Skullcrusher"): - 70 lb x 4 reps - 70 lb x 4 reps - 70 lb x 3 reps fito2sa Also some Hammer Strength Incline Plate Presses at like 70 lbs on each side. I kind of went volume-y on this one, and good SWOLELORD are my pecs sore today. Like, way more than I thought possible. I know it's not generally considered a good idea to look at DOMS as an indicator of a successful workout, but if it was, this would actually be the apex workout of all human evolution. Chalk it up to reading Boogan, Nate Falls', and PAnick's logs before going to the gym. While I was in the gym it really didn't feel that good, tbh. All my lifts went down a rep or stayed the same. Maybe due to my insane cardio yesterday, maybe due to not having wrist wraps or a spotter this time around, maybe due to me eating a little less well than I should have on Tuesday... Also their dip belt broke, so I had to do decline press instead. I'm feeling kind of nervous about 205 bench by August. It might not happen. At least if it doesn't I'll know it's not for lack of effort this time around, though.holy poo poo holy poo poo holy poo poo tomorrow is deadlift day again and i'm so goddamn hype
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| # ? Apr 19, 2013 05:51 |
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| # ? May 26, 2013 00:34 |
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I have destroyed my back. It is gone. I may die honorably now. IMMENSE BACK DAY sondheim Tracked a Workout for 978 pts Today Barbell Deadlift: - 135 lb x 12 reps - 185 lb x 5 reps - 255 lb x 3 reps - 230 lb x 4 reps - 205 lb x 5 reps - Last set w/ 5-sec hold at top for grip. Chin-Up: - 4 reps || weighted || 30 lb - 5 reps || weighted || 20 lb - 7 reps Pendlay Row: - 120 lb x 5 reps - 120 lb x 5 reps - 120 lb x 5 reps Wide-Grip Pulldown Behind The Neck: - 120 lb x 5 reps - 120 lb x 5 reps - 120 lb x 5 reps Isolateral Plate Loaded Row: - 70 lb x 5 reps - 70 lb x 5 reps - 70 lb x 6 reps Preacher Curl: - 55 lb x 5 reps - 55 lb x 5 reps - 55 lb x 8 reps fito2sa I am satisfied with this workout. One of the positives of having no real deadlift experience prior to like January is the INCREDIBLE loving GAINS. And now. Now I eat. I eat for 8 hours until I reach maximal carb bloat. after I finished deadlifting I looked next to me and there was a middle-aged man squatting my max set for his warmup, but I still felt p strong
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| # ? Apr 20, 2013 02:06 |
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