|
Background I'm a 27 year old guy and I've never been big and strong. I've been skinny and fast, I've been "fit", whatever. Having twink abs and running ten miles at a time never gave me what I wanted. I want to be big, muscled. I want to be the obvious choice for moving day. My twink days are behind me, but only because I've gotten skinny fat as I've aged. Stats Height:6'0" Weight:180lbs I'm not totally unused to working out, but more in terms of flexibility and cardio. I've been "lifting weights" for years but never done it with any kind of consistency, so I've made about zero progress. But I'm not exactly some couch potato wow nerd. The Plan A four day split using a mix of machines and free weights. I'm going to use a lot of volume because I like the way it feels. Maybe this is a bad idea?  http://tinypic.com/player.php?v=2djp2iu&s=6 Barbell Bench Press 150x10 by May 17th, 2013 http://videobam.com/mgMbK Personal Goal NOTE: I'll throw some pictures up later Jack B Nimble fucked around with this message at May 17, 2013 around 19:37 |
| # ? Mar 1, 2013 19:42 |
|
|
|
| # ? May 21, 2013 02:28 |
|
|
March 1st, 2013 Chest and Bicep Dumb bell bench press 40x10 40x10 40x10 40x8 40x8 Incline Press Machine I can't recall if it was 60 or 75, sorry x8 x8 x8 x8 x8 x8 Dumb bell curls 20x8 20x8 20x8 20x8 Of course I did 3 warm up sets for everything except the curls, but my biceps felt warmed up from the previous compound lifts. I'd do warmup curls if I was lifting a heavier weight, like when I move on to 30lbs I'll lift the 20lb ones for a few sets before. My shoulders always seem really worn out, even on non shoulder days. I don't know if this means I'm not using the correct form or if I just have terrible shoulders. It's not pain or anything, I just really feel it there. I'm not super worried about it. I saw that Kai Green video where he's curling like 15lbs and giving advice to the other guy in the gym and it's really helped me out. I'm not cheating with my curls now and even though I "used to do" more like 35lbs with my curls, now I'm using the smallest dumbbell I could find and focusing on not involving my back. It feels great.
|
| # ? Mar 1, 2013 19:49 |
|
|
I was so hoping the title of this log would be Jack be swole. You mentioned a four-day split, are you doing a specific program? Volume is good for size. Alfalfa has a couple size-gain programs. Are you eating at a deficit or not? You are going to kick that toxx. Actually with a 40lb DB bench I'm surprised you're not already there, nice job. 
|
| # ? Mar 2, 2013 01:52 |
|
|
Thanks for the reply, and now I regret my title choice but hey, I can always make another one once I've progressed. Let me answer your questions in order. Workout Plan You know, I don't have a good answer for the workout routine I did today. I came here ready to post "I'm going to follow Alfalfa's 4 day split as closely as I can, within the limitation of my home set up and the small gym I have available to me. But looking over the routine, I see I didn't really do as many lifts as he recommends. But as you said I'm going for volume because 1) I've come to understand it's good for size and 2) I like the way it feels. As for my toxx, I dunno man. I was in a bad car accident when I was little, and my right shoulder's always seemed lame when I lift. Like my right arm gives out way, way easier then my left, even though I'm right handed. There's no pain, but it's definitely why I tend towards dumbbells, I've heard they're good for correcting imbalances and I'm hoping it'll even out one day. I'll get some picks up later but I SWEAR my left arm is bigger, again even though I'm right handed. Food I eat three meals a day focused on meat, and as many peanut butter jelly sandwiches with milk and protein shakes as I want. For future reference, when I say pb&j with milk it means wheat bread and 16 oz of milk, and the protein shake is 3 scoops (75 grams) with lots of peanut butter and enough milk to turn the whole thing into 24 fluid oz. My Toxx I could be a bit stronger then I was about a year ago, but back then I tried to lift 135 on the bench and if I'd put the clips on the bar I would have died. It doesn't SEEM like it should be so heavy for a guy my size (you know, kind of regular sized, 180 and not super fat) but I can't get my right arm up. Again I'm not super worried about it. It never hurts and I bet with enough consistent working out I can get the lift up there. If you guys end up thinking 135 is way too low, I'd gladly increase it, but since I'd never done it before I threw it up there.
|
| # ? Mar 2, 2013 03:06 |
|
|
Here's the photos. Nothing like an unflattering pic to remind yourself that You Look Like poo poo  
|
| # ? Mar 2, 2013 03:17 |
|
|
Food for March 1st 2013 My food intake was really disappointing today, I just had some left overs that weren't really appetizing. 1 baked chicken breast seasoned with lemon and garlic ham and beans with cornbread a peanut butter and jelly sandwich 4 glasses of milk and 1 glass of orange juice, each 16 oz 2 of my protein shakes. I'm sure this is all enough protein, but I'm concerned it wasn't enough calories. Ugh I really don't want to have to log all this stuff at livestrong.
|
| # ? Mar 2, 2013 09:10 |
|
|
There's lots of calorie counters to pick and choose from. I know your pain, calorie-seekin' buddy. :hi5: My solution was to make some protein balls (peanut butter, raisins, protein powder, rolled oats, honey basically. Roll and freeze). They have 250 calories a pop and 11g protein so three a day has a huge impact on my daily calorie intake. Or maybe add something to your shakes to make them more calorically dense? I use fresh fruit when I can afford it, and peanut butter, Greek yogurt, almond butter, etc the rest of the time.
|
| # ? Mar 2, 2013 09:27 |
|
|
Oh man protein balls sound so good. Seems like it wouldn't be too hard to change that a bit and make protein cookies. I'm almost afraid of the idea of protein junk food. Anyway, March 2nd is a rest day, though I may go for a light jog since it's not actually Sunday. I've got some minor, pleasant DOMS. It's in my shoulders (which it shouldn't be I guess?) but also in my chest which is right where I want it. I slept 8 or 9 hours, so that's good. I try not to use an alarm clock. Like I have one technically but by now I wake up about thirty minutes before it and just turn it off. Waking up due to an actual alarm is something that turns me murderous.
|
| # ? Mar 2, 2013 20:15 |
|
|
Triceps and Shoulders, Monday March 4th 2013 Today's lifts were a mix of frustration and satisfaction, probably due mostly to inexperience on my part. I was more careful to follow Alfalfa's program, though I indulged my love of volume towards the end. I am also juggling the muscle grip hit each day because I want to do legs at the end of the week. I pulled a groin muscle about 3 weeks ago and haven't done legs since, and although everything's feeling fine now I figure it couldn't hurt to give my legs the maximum amount of time off. NOTE: I use one minute rests, sometimes less on warmups. Dumbbell Seated Press 40x5 This was too heavy and I shouldn't have done it. The warmups were fine, starting at like 5lbs and slowly working up to 30lbs. But I stupidly jumped from 30 to 40 for the working set, and though I got them up my form was terrible and I was risking injury/stealing my own gains. So next time it needs to be 35. Barbell Standing (if it's supposed to be military I forgot and kept my stance wide) Press - Rest Pause Set 65x6 65x6 65x6 I forgot how long the rest is actually supposed to be, so I took six fairly slow, even breaths. It felt too light at first but with those short breaks the final set was satisfyingly difficult without making me fear a breakdown of form. Dumbbell Lateral Raise 5x8 5x6 2.5x8 5x6 2.5x6 2.5x6 I really need to post this one in the form check thread. I read that my wrists shouldn't raise up above my elbows, and I'm struggling to even conceive of the correct ROM. I don't feel what I think I should in my shoulders unless I get my arms high enough, but from looking at my own arms in the lift, it seems like they can't go high enough unless I flip my wrists up above my elbows. All in all, the pump felt good enough, but I'm left with questions. Reverse Grip Bench Press 65x8 65x8 65x6 My left arm really did not like this lift. I don't think I have the left wrist flexibility to do it. No real pain, but a tightness in my left wrist that made the whole lift feel awkward, and I kept grabbing the bar too close in with my left hand, because forcing it farther out on the bar was hard. I'm going to ask in the questions thread if I can maybe do this lift with dumbbells in a more neutral grip, or just swap it out for triceps extensions or skull crushers. Close Grip Bench Press 95x8 95x8 95x6 95x5 75x8 75x6 Oh yeah, this is what I've been waiting for. With the other lifts I was either stupidly going too heavy, or suffering from problems with form. Here, however, it all came together, and I finally got that great pump, which after waiting through the weekend felt like heaven. This weight felt perfect - hard enough that I was getting the pump I wanted and feeling like 8-6 reps was all I could do, but light enough that I was keeping my elbows in and focusing the lift exactly as the muscles required; lifting like a bodybuilder rather then a powerlifter. My form broke down a little on my right arm at 95lbs (my right elbow swinging out taking the weight off my triceps), so I dropped the weight. The volume might be slightly disingenuous since I messed up the plate changing and thus got like a two, two and a half minute break between sets, but all in all I loved it and I can't wait to do this lift again. I did all this in my backyard. I'm headed over to my police station for a meeting tonight, and I'll swing into their little gym and do some assisted dips on the machine. I'll post that later and I'm looking forward to another lift with lots of focus, volume, and pump.
|
| # ? Mar 4, 2013 20:58 |
|
|
I did close grip bench last night too and it does give a nice pump. So do DB triceps extensions. Don't be too hard on yourself the first week of a new program, you seem to be really aware of your form issues and weight range, which is exactly what week one is all about: experimentation, adjustment, etc. It sounds like you're doing great!
|
| # ? Mar 4, 2013 21:36 |
|
|
Triceps and Shoulders, Monday March 4th 2013 Dip Machine 135x8 135x8 135x8 135x8 135x8 135x8 I could probably just do regular dips, but I weighed 40lbs less back when I did them. Still, even with my feet propped up on something, regular dips would probably have felt better. I'll try the machine again with more weight before I write it off completely.
|
| # ? Mar 5, 2013 02:37 |
|
|
Back, March 5th 2013 I'm still struggling to "hit" the back with my lifts as opposed to overworking my arms, and this is reflected in my sets and reps today. I spent a lot of time more or less fruitlessly flexing my shoulder blades and (trying) to stick my thumbs into my armpits. I'm not discouraged though, I understand it'll take time to feel out the right way to do these lifts, and I know proper back lifts elude many people. Neutral Grip Lat Pulldown 100x8 100x8 100x8 100x8 100x5 100x8 Bat Wings 20x3 2.5x5 20x5 20x3 Never got my thumbs into my arm pits with the 20lb dumbbells. I think I should do this lift at home with my adjustable dumbbells and try for more like 10lbs. Row Machine 60x8 60x8 60x8 60x8 45x8 On the last set I let the weight down and tried to hold the stretch for several seconds. It wasn't tiring but I was mostly chasing proper muscle activation at that point. Pullups Six sets of five, all negatives. My plan was to do as many real pullups as I could, then fill out the remainder of the set with negatives. Turns out I couldn't do any! I was shocked and a little disgusted, because there was a time when I could do ~15 when fresh. I told myself it was mostly from being worn down, but I'm doing them at the start of the workout next week, an event I have dubbed The Reckoning. Good Mornings Sack of Pea Gravel Filled Socks x8 Sack of Pea Gravel Filled Socks x8 Sack of Pea Gravel Filled Socks x8 Sack of Pea Gravel Filled Socks x8 Sack of Pea Gravel Filled Socks x8 Sack of Pea Gravel Filled Socks x10 I had the sack of socks left over from flirtations with Brain Over Brawn, and I tossed it around while still chasing back pump. I have no clue how much it weighs, but based on my ability to press it I'd guess somewhere between 50lbs and 100lbs. The final set was done much, much faster, more like a HIIT interval. Not really in line with the nature of this workout, but I always enjoy thinking I'm going to throw up. All in all this workout wasn't bad, but my arms feel worse than my back. I believe next week I'll use deadlifts to finish off instead of good mornings.
|
| # ? Mar 5, 2013 21:51 |
|
|
Food Just a quick note on food. I was worried about my macros nutrients and my calories, so I made the minor effort of plotting out my daily protein shakes. Each one is about 1,000 calories and about 100 grams of protein, and I'm having two a day (the first one also gets a banana thrown in). Considering I'm also eating whatever I else I want (two or three meals with milk), I'm definately getting enough food. I'll just have to watch out for becoming a giant fatty, since I'm already as fat as I've ever been. But hey, this thread isn't titled I wanna be lean.
|
| # ? Mar 6, 2013 04:34 |
|
|
Chest and Bicep Thursday March 7th 2013 Barbell Bench Press 135x7 135x10 135x7 135x5 135x5 I understand that without a video I can't claim the toxx, but next week I'll just record a video. It felt easy enough, so assuming I have similar levels of rest and food, should be no problem. Barbell Incline Bench Press 95x10 95x10 95x10 95x10 95x8 95x6 Out of laziness I only used a plate on each side, and I could have gone heavier. I'll make the extra effort to throw some 2.5's on there next time and start progressing. Dumbbell Preacher Curls 20x10 20x10 20x10 20x10 20x8 Working up to 6 sets of 10, and then I can increase the weight.
|
| # ? Mar 7, 2013 21:16 |
|
|
Hey go you!! I told you you'd kill that toxx. Nice job, it looks like it was easy.
|
| # ? Mar 8, 2013 19:38 |
|
|
Legs Friday March 8th 2013 Goblet Squat 60x5 60x6 60x7 60x7 60x5 60x5 60x5 60x5 60x4 60x4 As I said before I had stayed away from legs for two weeks because of a pulled muscle, and that made me very cautious today. Goblet squats have always felt impossible to mess up so I they seemed perfect to try out my legs. Previously I had lifted 60x10 for three sets, but decided to slow the reps down and just pile on the sets. To my surprise, doing the reps very slowly was killing my lower back, which makes me so happy. Thanks for the support InEscape, I've never convinced any of my friends to work out consistently, so this log is oddly like having a gym buddy, and it's making an appreciable difference on my outlook.
|
| # ? Mar 9, 2013 06:04 |
|
|
 Internet gym buddy! I like feeling accountable in my log. Making promises to yourself about what you're going to do doesn't feel as binding as promising someone else, even if it's just the nebulous "Internet", and it's really nice to have someone to talk with about gym stuff, both technically and just about the little day-to-day successes and failures.You're doin' awesome, by the way. I love me some goblet squats. How's your hamstring flexibility? I found deep goblet squats the best way to test how far down I could really go.
|
| # ? Mar 9, 2013 08:33 |
|
|
I can keep my heels on the floor and comfortably lower until, I dunno, my thighs hit my calves? I used to do Brazilian Jiu Jitsu and I still have the stretching routine down so I think my lower flexibility is pretty good.
|
| # ? Mar 9, 2013 14:43 |
|
|
Shoulders, Triceps, Biceps Monday March 11 2013 I think since I'm still in the land of newbie gains I can hit my biceps and triceps twice a week, so I'm gonna give that shot. Dumbbell Press 35x5 35x5 35x5 20x10 20x8 20x6 Dumbbell Lat Raise 5x8 5x6 5x6 5x6 5x6 5x8 The reps stayed so constant because my ROM got smaller and smaller. I know that's not the right way to do it but I'm still working on the form. For the last set I actually did a kind of negative - got the weight into the top of the ROM with a kind of clean then fought it on the way down. Felt great, I might try that again. Close Grip Bench Press 95x10 95x10 95x8 95x7 95x5 95x5 Skull Crushers 5x15 5x15 5x15 Very light weight, but I was lazy and the dumbbells were still set from the lat raise. I just went really slow and focused on squeezing hard and using a short 30 second rest. Alternating Dumbbell Curl 20x10 20x6 20x7 Stupidly, on the second set I thought "hey wait I can just move one weight up while the other goes down and save time" and when things immediately got much harder I realized I was no longer ALTERNATING. Brought my reps down but whatever. My goal had been to hit my toxx, then maintain through a slight deficit. Since I know I can do the lift now, I've started eating 1800 calories because I really have gotten pretty fat. I rode around in a cop car for a good bit of last week and it sucked way more then it should have because my uniform was way too tight - and it really is big enough to allow me plenty of room to be swole, it's just not forgiving of what should probably be a 34w gut squeezed into a 32w pair of pants. So yeah, I'm gonna start a moderate diet and I believe being a beginner will still allow my lifts to progressive modestly, thus allowing me to maintain my toxx lift. Jack B Nimble fucked around with this message at Mar 11, 2013 around 17:54 |
| # ? Mar 11, 2013 17:44 |
|
|
Definitely don't worry about losing out on gains. You're definitely at a point right now where you can experiment with few repercussions, too. If you find you're not losing the way you want to or anything like that you can mess around with your calories pretty much without losing anything, because newbie gains are loving awesome. So definitely don't be afraid of experimenting and finding what works for you. Just make sure you don't feel too lightheaded at the gym! And get enough protein. Man, lifting diets are the best diets. "Yeah, I'm trying to watch calories because I want to lose a bit, but I need my protein so I have covered this salad in steak." And then it works.
|
| # ? Mar 11, 2013 21:00 |
|
|
Back and Abs Tuesday March 12th 2013 Still figuring things out. The Lat Pull down machine again frustrated me, but I got a great feeling from some other lifts so it's all good. Pull Ups (first regular, then finishing out with negatives) 6 3/6 2/6 0/6 0/6 0/6 Good, I can still do SOME pullups. I was worried I'd have to stay away from precipices. Wide Grip Lat Pull down 100x10 70x10 70x10 40x10 40x10 Did a set, dropped weight and worked on form, stepped away from the machine and looked at guides on my phone, did another couple sets, left the machine unfulfilled. Tried to do some bat wings, don't think I really have the shoulder flexibility for it. Making a mental note to go through some daily shoulders stretches. Likewise started in on dumbbell rows, before deciding I'd rather save myself for the machine. Dumbbell Suitcase Romanian Dead lift 30x10 30x10 30x10 30x8 30x8 I'd never done this lift before, and while it felt really weird I loved it. It allowed me to work my back and abs at the same time, and I would have done a ton more but my muscles were getting really tight which only makes me more eager to try this lift again. When I was between sets I had to take my rests sitting down carefully because my breathing muscles were wrecked. Row Machine 60x10 60x10 60x10 60x8 60x8 60x8 This lift really showed some progress; not only could I clearly do more reps then before, but importantly it FELT better. Things just seemed to move more smoothly and I was feeling things better between my shoulder blades. I suppose even machines take proper form and I suppose I'm getting better at this one. Another note to myself is that this was my first workout on an intermittent fast where I DIDN'T have coffee, and I bet I could have lifted more if I'd brought some.
|
| # ? Mar 12, 2013 18:26 |
|
|
Chest and Bicep March 14th 2013 http://tinypic.com/player.php?v=2djp2iu&s=6 Barbell Bench Press 135x10 135x8 135x5 fail, glad my bench has those little posts for the incline settings 115x8 115x5 115x5 This was harder then last time, which is a theme carried throughout the workout. I had a couple false starts and worthless reps due to camera issues, but hey I got it up there. It felt really akward for one rep in particular, but I think I was just nervous/in a hurry. Incline Bench Press 65x10 65x13 65x10 95x8 95x5 95x9 65 was supposed to be my warmup, but it felt akward and started my shoulders burning, so I kept at it. I think my form was just off (lifting the weight at an angle I bet) because the second set was much easier, and by the third I just stopped at ten because I wanted to switch up to 95. Dumbbell Preacher Curl 25x4 fail what the hell?? this weight isn't supposed to be hard. Oh well, nothing to be done but go back to 20lbs, which was stupidly easy last week. 20x10 NOT EASY AT ALL. For the remainder of this lift I have to give it everything. I leave nothing behind and still do worse then last week. 20x8 20x6 20x5 5x30 Oh my, never throw that huge set on end there. I failed a rep of adjusting my glasses after that. All in all I'm happy with today. I dunno why my lifts were worse. It could be the diet or rest or it could be anything, I mean literally anything. Sunspots. I know people have good days and bad, so I'm not stressing it. Hmmn, I wonder if I have to PM Shine about my toxx, or if I just wait around for him to check my thread. I hate to think of him having to lurk all these just to keep on top of us.
|
| # ? Mar 14, 2013 17:41 |
|
|
Legs March 15th 2013 Dumbbell Squat 60x7 60x10 60x10 60x8 60x6 60x4 This wasn't with a single dumbbell goblet style (man if I'd thought of it a year ago that would've made a nice gungam parody). I was at the little gym and all they had were two 30lb dumbbell which was way more awkward to hold, so I don't really want to compare it to last week. Seated Leg Press Machine 175x10 175x10 195x10 195x10 195x10 195x10 I had some trouble driving my heels with this, kept wanting drive from more like the balls of my feet. I also noticed that I had to set the machine to it's deepest setting to get my thighs below parallel, which I would assume is important for this machine just like regular squats. Still it felt pretty good, my biggest concern was striking a balance between not slamming the plates down yet not slowing down too much in my descent, especially as my thighs reached parallel. Leg Extension Machine 75x10 75x10 75x10 75x10 75x10 Felt great, though because the machine said DO NOT KICK in all caps, my ROM suffered as the sets got longer. I'm not super worried. Burpeesx10 BW Squatx20 I was still feeling out the weight on the machines, so not only did I use a ton of warm up sets but as you can see by the uniform set size I was conservative with the weight. Still, I definitely didn't hold back as much on this leg day as last week, and it felt really good to wobble out on jello legs.
|
| # ? Mar 16, 2013 01:18 |
|
|
Hey good job on hittin' that toxx, man! You got another lifting goal you're shooting for?
|
| # ? Mar 16, 2013 02:04 |
|
|
Thanks, this log is great. I've spent years lifting for a week or two then quitting for another couple weeks. It's feel so different this time. I'm excited every day to run back to the internet and post my logs. As for the toxx I really want a heavier bench. I believe in balanced workouts but when it comes to picking a toxx, I just really want to bench more weight at the ten rep range. EDIT: Set my new toxx to basically the same thing but 150lbs. Watching all these Kai Green videos about using less weight and focusing on the squeeze isn't going to help, but I went with a pretty mild goal anyway. I'd rather hit my toxx and set a new one then fail. Jack B Nimble fucked around with this message at Mar 17, 2013 around 20:26 |
| # ? Mar 16, 2013 20:04 |
|
|
Shoulders Triceps and Biceps Monday March 18 2013 I used strict 30 second rests since I'll doggedly follow anything I see approved in the bodybuilding thread. Uuuuugh I like to know beforehand if I'm doing HIIT. 30 seconds rests off a 16 hour fast is...well it's great I guess because it hurts. Standing Dumbbell Press 30x10 30x10 25x8 25x6 20x6 20x6 I enjoy my reverse pyramiding, but it's a little tricky with these 30 second rests. I couldn't move the plates fast enough and I don't see myself improving the speed - I've owned these adjustable dumbbells for years and if it takes me 45 seconds to change 4 plates I think that's just too bad. Standing Barbell Press 45x10 45x8 45x6 The rests from the previous lift, even if not quite 30 seconds, really left me gassed. As soon as I hoisted the empty Olympic bar I knew I wouldn't be adding any weight. I picked the bar up for a 4th set and felt something I didn't like in my shoulder so I stopped. I don't at all think I hurt myself, more the warning that I would have injured myself with terrible form had I continued. Barbell Upright Row 45x10 45x8 45x6 Tried these for the first time. I enjoyed them but towards the end I lost my ROM. Going to read more carefully about the form; I kept my elbows up and out and never felt any pain, but I think I might have been doing too much with my forearms. Dumbbell Lat Raise - Mix of regular and negatives 5x10 5x10 5x8 5x6 5x8 I would start each set doing regular Lat Raises, but when I felt I couldn't complete another rep I'd switch to a kind of negative, hoisting the weight up with a kind of hammer curl. Helped me get volume and I didn't mind the recruitment of the biceps since this is also a biceps day. Skull Crusher 5x12 5x22 5x20 The weight was way too light because I did this out of order. I recalled doing it last week but forgot I had used it as a super light finisher, and I was already through several sets (and wondering why it was so easy) before I realized I was supposed to do my other exercises first. I think next time I'll not only do them after CGBP but use a heavier weight. Close Grip Bench Press 65x10 65x10 95x8 95x6 95x5 Started out careful with this because I wasn't sure how tired I'd be from both the short rests and the Skull Crushers. It's always my right arm that fails on this lift, but considering the unknowable strains the changes in the workout had, I'm pleased with this lift compared to last week. I also increased the closeness of my grip which probably made things ever harder. Next week I'll have to have less changes so I can look for a real trend upwards. Dumbbell Preacher Curls 20x10 20x7 20x4(!) Fffffffuck Kai Green. That slow squeeze and scrunch kills my right bicep. Staring down at them while I work it's super obvious my left is bigger. I have no clue since I'm right handed. I used to practice my jab incessantly when I boxed but that's the only time I can think of favoring my left arm. Whatever, I do what my right can lift then limit the left to the same amount, so eventually they'll even out. Standing Dumbbell Curls 5x16 This was supposed to go 30 reps as a final farewell to my biceps, but either because I was genuinely spent or I had a moment of mental weakness, I suddenly said "nope!" at 16. Standing Triceps Extension 20x25 20x10 I really gotta get a better form for these, I'm just doing them stupidly. I hold a dumbbell with both hands, but that means it's a hand over hand grip and one hand has more of the load. I swap and do another set but I'd really be better of using two lighter dumbbells. So in closing: 30 second rests suck but at least it means I can add more lifts. On another note food scales are awesome. It's completely true what I'd always heard: human being have no capacity to eyeball portion size. Think you're eating 50 grams of cereal? Bitch please try 80 you fatty. Jack B Nimble fucked around with this message at Mar 18, 2013 around 18:04 |
| # ? Mar 18, 2013 18:01 |
|
|
Back Tuesday March 19th 2013 My workout clothes were filthy from working on a truck yesterday so I didn't want to be seen around the PD looking rough, which means no machines today. So I decided If I'm stuck working my back with free weights, it was time to see what the hell a Dead Lift was all about. Pull Ups 1/6 0/6 0/6 0/6 0/6 0/6 Ok what the hell. My arms were worthless from the get go. I guess they're still unhappy from yesterday. Oh well, As you can see I still tried to work through the sets with negatives. It's something at least. Sumo Dead Lift 185x10 185x8 185x6 These were absolutely NOT 30 seconds rests. It was more like two and a half minutes since I'd stare glassily at my phone while thinking "no, I wont go back there and do more of that". Also I noticed that I would give up mentally when I reached the cutoff point of a reverse pyramid; maybe I could have done 9 or 10 reps on the second set, but I was tired and leaped at the idea of "hey 8 reps is fine this time for a reverse pyramid lets loving quit". It's something I should be mindful of but it's human nature to find SOME reason to quit when tired. Dorian Yates Straight Leg Dead Lift 95x10 95x10 95x10 95x10 95x10 95x10 Now THIS one had 30 second rests. These are done with the bar only traveling down to mid shin, which helps focus the lift on the back. As you can see by my uniform lifting it could have been heavier, though my grip was really losing it on the last set. All in all not enough volume for my liking but it was my first foray into one of the quintessential barbell lifts, so I'm happy. I'm evolving the general idea of doing heavy sets with long rests as my first lift then transitioning to more bodybuilder style 30 second rests. I want muscle growth over strength, but I also want to be able to hold myself to a toxx based around putting up weight, so I feel this is how I can strike a balance. Doing that heavy dead lift first really sapped my strength for the rest of the workout, but I don't really care since it's only the first lift that I care about numbers in any sense beyond tracking progression. Edit: Neat, I'm only 30lbs away from EXRX Dead Lift Novice. Jack B Nimble fucked around with this message at Mar 19, 2013 around 18:32 |
| # ? Mar 19, 2013 18:25 |
|
|
Hey SLDL buddy! I don't know the Yates variant on the SLDL -- how is it different from normal? What's your preferred grip? I definitely don't so as much volume as you but I do mine at 105 and do ok for grip with a mixed. Underhand I find way more difficult but everyone has their preferences. Also we all have noodly arm days, don't worry. Probably not enough sleep or low protein or it was really cold in the gym and you weren't able to get warm or some weird poo poo. Next week will be better.
|
| # ? Mar 21, 2013 05:50 |
|
|
I called it a Dorian Yates lift because I'd watched a video where he was teaching Kai Greene back exercises, and one point Dorian used what looked like a pretty standard straight leg or maybe Romanian Dead Lift, but he only lowered the bar down to his mid shin. When questioned about it, Dorian responded that this is the best way to focus the lift on the back. I used this "Dorian Yates" Dead Lift in addition to a more normal Sumo Dead Lift. Here's the video. It also makes me want a lifting buddy because Dorian (and Kai in his videos) makes such great use of assisting the weight up to continue negatives past initial failures. http://www.youtube.com/watch?v=wGWdrxuP3JY My Sumo Dead Lift was with a mixed grip because I always heard that was best for grip strength. My grip was feeling pretty weak by the end of my lifts so I might try alternating through the grips, seeing if that helps me bring some relief to the grip fatigue. Anyway, I had just pulled my log up to check my previous chest day amounts. I want to try to stick to the same lifts so I can clearly compare, though I plan on adding some Dumbbell Bench Press for more volume. You know what they say: Pump up the Volume, Pump up the Gains. Jack B Nimble fucked around with this message at Mar 21, 2013 around 15:30 |
| # ? Mar 21, 2013 15:27 |
|
|
Chest and Biceps and Triceps, Thursday March 21st 2013 Barbell Bench Press 135x10 135x8 135x8 135x6 135x6 135x6  toxx lift is ready to increase! Two more increases and I'll be at my toxx!I felt like this time I was better able to drive the weight up with my legs. I took nice long rests for this lift, about two minutes, which is the theme I want to keep. Heavy lifts with long rests on the first lift of the day, which is meant to be a benchmark of strength gains. After that, onto the short rests for the accessory lifts. Incline Bench Press 95x10 95x6 95x4 Failure! 65x10 65x10(1 minute rest preceded set due to daydreaming) 65x10 Ready to increase this weight too, especially since even when I keep it hard enough for ~10 reps it's still no big deal to get the weight off of me if I fail. Dumbbell Bench Press 30x10 30x8 30x6 30x4 Failure! 30x4 30x4 Glad I added this. Just a simple way to keep hammering the day's muscles. Dumbbell Flies 5x??? Used super light weight and moved very slowly, searching searching for that chest pump. I did fifteen reps slowly, stopped, and started doing the reps super slow, like 10 seconds per rep. Made sure the weight wasn't over my face, tried with my arms at different bends, till didn't' really feel what I wanted, just a growing fatigue in my biceps. I wanted them fairly fresh for the next lift, so I gave up for now. Dumbbell Preacher Curls 20x12 20x6 20x4 Failure! 20x10 (Negatives)  5x20 Burnout!Ahahaha! gently caress you Preacher Curls I win! After thwarting me for several weeks straight, I finally yielded to ... myself. And seriously I was a jerk about this. I was taunting and saying really mean things to...who, myself I guess? Anyway I felt like I'd finally triumphed over ~something~, and I was pretty spiteful about it. I realized that since I was doing one arm at time I could assist the weight up for negatives, which should help my growth. Decline Dumbbell Triceps Extension 10x10 10x8 10x8 10x6 10x5 10x4 Actually used something approaching proper form this time, much better feeling. The decline really helped me stretch, thanks Dom/Broscience! Pushups 7 Regular, 5 Knee 4 Regular, 2 Knee Shockingly low, but that's the point I guess. Nice way to finish off the workout knowing I really can't do anymore with my muscles. I was worn so slap out on the second set I had to really puzzle out how to stand up. Great lift, A+ would do again.
|
| # ? Mar 21, 2013 17:19 |
|
|
Legs Friday March 22nd 2013 Barbell Back Squats 135x3 135x1 115x7 115x5 (zercher) Thanks to the helpful regulars at the megathread I tried out the Barbell Squat again. A few months of goblet squats has improved my form and I was able to lift without fear, aside from general hesitancy to push myself. I did mess up on the zercher squats though. Not bad but I stopped all Barbell Squats. I don't think I'll do them again because the back squat felt fine anyway and I had this bad tendency to double over with the zercher. Still, I'm glad I'm no longer neglecting such a staple lift. Leg Press Machine 215x10 215x10 215x10 215x10 215x9 215x7 This was more weight then last week and it seems I can add more weight again next time. I know it's mostly form and a feeling out of my limits, but it's still fun. Gain as gain can I guess. This (and all other lift save the Barbell Squats) was with 30 second lifts, but I was getting pretty slow on my reps. I'll have to ask what kind of an effect that has, because it may be cheating. Leg Press Machine - Calves 215x10 215x10 215x10 215x10 215x10 215x10 Seemed like as good a way as any to work my calves. Load up the Leg Press Machine, get the weight up and then move into a position where I could raise and lower the weight just using my calves. I tried to focus on a 1 second rest at the bottom and a 2 or 3 second rest on the top, but I'm worried about plantar fasciitis so I tried to keep the weight at bottom just long enough to avoid a rebounding affect. I need to double check the form because I believe I also should have had a very slow, controlled descent and now that I think about it I can't recall focusing on that. I do NOT want to mess up my feet. Leg Extension Machine 90x10 90x10 90x8 90x7 90x8 90x7 The reps are a little uneven because I wasn't always very honest with my squeeze at the top. I think that's a general issue with me; I know a prolonged squeeze at the top is great for results but when the going gets rough I start to skimp on that so I can get some more reps. Bodyweight Squats 20 20 15 I wanted to be unable to walk when I was done, and sadly I failed at that. I did however receive some consolation when I tried to jog to my car and ended up doing an emergency lunge step - my upper legs abruptly failed me. I don't know if I'll have the willpower to get so wrecked I can't walk, but I'll just keep upping the weight and see what happens. This marks,what, my third straight week of weightlifting? That may seriously be a record for me. Thanks guys, I couldn't have done it without your faceless omnipresence.
|
| # ? Mar 23, 2013 02:11 |
|
|
Congratulations!! Stick-to-it-ness is probably the best thing lifting is teaching me. Don't worry about wrecking yourself so you can't walk. I always want to too but sometimes you reach a point where it won't make you stronger but could hamper your recovery. You're doing good, buddy. Are zercher squats tucked in your elbows in front? I don't do those but I do front squats sometimes. I definitely keep them as a different exercise though, they hit different muscle groups completely.
|
| # ? Mar 23, 2013 15:58 |
|
|
I just did the zercher squats wrong wrong wrong. Like as I lifted the weight up I doubled over and put all the weight on my back. I just wasn't paying enough attention. It pulled my lower back just a tiny tiny bit, but if I'd done that at my heavier weight it could have been bad. But yeah when you do them properly the elbows go in between the knees. It almost looks like a goblet squat. Anyway, it's just a little uncomfortable a day later, and by Monday I expect to be fine. I like the idea of any sort of front squat because dumping the weight seems easier. I'm not even sure how I'd dump the weight on a back squat. In fact, I'm going to go read up on that, because fearing failure kept my reps down. http://www.youtube.com/watch?v=vpy4ADmlo1E
|
| # ? Mar 23, 2013 16:41 |
|
|
Shoulder and Triceps and Biceps Monday March 25th 2013 Today I made sure to stick to lifts I did last week, so I could better track progress. I also wrote down my previous lifts and brought them with me, which helped me avoid stagnation from mental weakness. Standing Dumbbell Press 30x10 30x10 30x10 30x8 30x7 I guess I forgot a set?? Barbell Upright Row 45x10 45x10 45x11 45x8 45x6 Still feel like it starts to work the wrong muscles as the sets go on. Must be me messing up the form. No pseudo injury this time though, I was much more careful. Close Grip Bench Press 95x15 95x9 95x6 95x5 95x4 I've been using this weight for a long time, but I didn't want to move up before checking out the weight once more. As expected I did a ton of reps and I can safely add 10lbs next time. I probably sabotaged my later sets by really straining for the fifteen on the first set. Obviously one should do as many reps as possible but I was taking a long, long time for the last three and I should have called it quits at 12. Dumbbell Lat Raise 5x10 5x10 5x8 5x6 5x7 None of these were negatives or weird form or anything! Progress! Like many people with pull ups, I started out unable to do very many of these at all, and now, three weeks later, I'm starting to get good form and reps. Very satisfying. Decline Dumbbell Triceps Extension 10x14 10x10 10x18 10x10 10x10 10x10 These are weird. I hit a spot very high up on my triceps, on the very back of my arm. A spot I don't really get with the rest of the my lifts. But I do that with a very careful, slow form. The form breaks down some as the sets play out, so I'm not really eager to increase the weight yet. I'd rather get the form better because I enjoy feeling that soreness in the unusual spot. Dumbbell Preacher Curl 20x10 20x8 20x5 20x6 5x16 Good to see that last week wasn't a fluke - this lift is getting easier. I'll do one more week at 20lbs to double check, then move up to 25.  Push Ups 19 regular, 5 knee 4 regular, 2 knee Good workout, so easy to feel like I'm doing arms correctly. Relaxing.
|
| # ? Mar 25, 2013 20:40 |
|
|
Back Tuesday March 26th 2013 My back was still unhappy from the messed up squat, so I had my first lazy day. Sumo Dead Lift 190x5 190x4 190x4 Failure! The failure wasn't dangerous or anything, I just tried to get the bar up and it said "nope". I had some false starts before but this time I was too tired to argue. Dorian Yates Dead Lift 95x10 95x8 95x6 95x4 I forgot I should have been doing these straight leg, oh well. Suitcase Dead Lift combined with 30 Pace Farmer's Walk (single dumbbell) 20lbsx10 30lbsx10 Weird lift right? I did this because my back was starting to feel really tight, more so on the side that was angry with me about the Zercher Squats. I just wanted to see how my back was doing, and it got so tight from Suitcase Dead Lifting 30lbs that I just called it quits for the day. Actually I couldn't even farmer's walk the 45lb plates back to the wall, which was sobering. But the muscle just needs some time to work itself out; it's a tightness, not any sort of pain. I think to keep the workout lazy but still do a few more things I'm going to sneak in some pullups in between my more general laziness.
|
| # ? Mar 26, 2013 18:16 |
|
|
Chest Biceps and Triceps Thursday March 28th 2013 I was somewhat distracted by the puppy running around me while I lifted, but it was still good day. Perfect weather, too. Mississippi in the spring envies no place on earth. Barbell Bench Press 140x5 140x5 140x4 140x6 140x4 140x5 Heaviest bench of my life so of course the reps dropped down. Still it felt managable and next week I'll increase the reps. I could only add 5lbs every third week and still hit my toxx with time to spare. Incline Bench Press 115x6 115x3 100x8 100x4 100x4 100x4 I was supposed to increase the weight to 100lbs but used the wrong plates. Fortunately I didn't kill myself. In fact I only realized my error after the first set was finished, so I just rolled with. Guess I'm doing this lift at 115 now. Dumbbell Bench Press 30x15 30x7 30x7 30x6 Failure! 30x4 30x5 Failure! My rests were sub 30 seconds. Just sit up, breathe a bit, and sit back down. Not super short, just probably closer to 25 then 30. I wanted a lift that had very short rests and I don't fear failure with the dumbbells. Dumbbell Flies 10x20 10x19 10x15 I don't think lighter weight is the answer for this lift, though getting the correct movement path for the weights definitely is. I used double the weight as last time and it was easier to find a ROM that worked my chest. Still felt like it was more in my arms then I wanted, but it's also arm day so whatever. Dumbbell Preacher Curls 25x4 25x3 20x5 20x5 20x5 20x5 (negatives) 5x20 I had thought I was ready to move up to 25lbs, but maybe I'm overly quick. The heavy weight fatigued my muscles quickly without giving me much of a pump. I'm going to repeat the same weight next time and see if I can get the weights to increase, but my arms weren't really "roasted" at the end. Thinking on it though, the issue could be that I didn't drop enough weight on the subsequent sets. Getting down from 25 to 15 or even 10 would probably help. Decline Triceps Extension 15x7 15x5 Very lazy with this lift. The weight was too heavy and I was getting light headed from laying on a decline with the blood stuck in my brain. So I didn't even bother dropping the weight down, just switched to the next lift. Standing Dumbbell Triceps Extension 5x15 Again not such a great pump, but either from physical or mental weakness I increasingly tempted to stop my sets short. I finally caved in here and decided to wrap the day up. Pushups 12 I should probably be eating more protein. In fact I've been slacking off on my diet for the last few days, not only have I been overeating on non protein food (Easter candy actually), but then I'm less inclined to get my protein in with even MORE calories. Bad move on my part. I weigh maybe 190 right now, and I've been getting more like 150grams of protein. Not so little that I'm not gaining at all, but it could be part of this lack of focus. Of course we also all have our off days so I'm not going to  about it.EDIT: Ugh seriously guys, don't lift with bad form and hurt yourself. I'm not in any real danger here, but I did a little something something to my back last week with those squats, and I'm just not up to more squats tomorrow. My gaaaaaainz. I've read so many times that you'll lose more by hurting yourself and recovering than by not pushing yourself overly hard, and then I went and did it anyway. I'll do SOMETHING tomorrow just so I don't get out of the habit of lifting and posting, but it's not going to be heavy and it's not going to give me what I could have had with an injury free workout. I MUST, MUST, MUST incorporate this concept into my lifting, no joke for reals. I need to learn this lesson this time, with a minor twinge and an injury that really isn't anything more then some inconvenience + no heavy squatting for a while. I mean for real, I get off easy if THIS is the injury that drives this home to me, and not a slipped disc later. It's weird how it happens, though. It's not like I said "Eff you weight go up at all costs!!" I was just kind of daydreaming or not focused and did the lift without real concentration when it wasn't muscle memory. When you're trying a lift for the first few times is NOT when you slack off mentally. Jack B Nimble fucked around with this message at Mar 28, 2013 around 19:40 |
| # ? Mar 28, 2013 19:18 |
|
|
I know how you feel, buddy. I had SI joint issues all february from bad form on the deadlift. I'm not really deadlifting right now, I'll try it again in two weeks (after six weeks off) to see how it is, but for me for squats the trick to not slacking off mentally is cuing every part of every lift. If my gym buddy is around I ask him to do it. "Unrack" "squat!" "Chest up" "UP" are my cues, generally, for a tight unrack > down to the hole > drive head/neck back into bar > go up. For speed squats obviously that sort of gets silly but those for me are box squats. Since you don't really have a gym buddy maybe you could set up an app or video of someone saying cues to you? Lots of task or interval apps would flash the words onto a screen for you, or you could just have someone cue a set of squats once and take a video that you can just listen to, which will also help you stay at a steady speed every set. Or you could just get good at doing it in your head, I guess. If you wanna be boring.
|
| # ? Mar 30, 2013 07:52 |
|
|
Shoulder Triceps and Biceps Monday April 1st 2013 Standing Dumbbell Press 35x7 35x6 35x7 35x4 35x4 Failure 35x5 Barbell Upright Curl 65x5 65x6 65x7 65x10 65x4 65x3 Failure Dumbbell Fly 5x10 5x7 5x4 5x4 5x4 5x0 Failure Close Grip Bench Press 105x9 105x6 105x5 105x5 105x4 105x4 Dumbbell Decline Triceps Extension 15x8 15x6 15x5 15x3 15x1 Failure Standing Dumbbell Curl 15x12 15x7 15x5 15x4 15x4 15x4 I was running out of time so my last two lifts only had 10 seconds rests. drat what a nice pump. Anyway, gotta run.
|
| # ? Apr 1, 2013 23:04 |
|
|
Recovery Day and Arms Tuesday April 2nd 2013 Last week I made the mistake of not resting enough, and I saw that certain days were more like to prolong my injury. So I essentially took today off, only doing a few lifts that I were sure wouldn't impede my total recovery. Dumbbell Biceps Curls 20x14 20x7 20x4 Very Short Rests Dumbbell Biceps Curls 20x10 20x10 20x10 1 minute rests Dumbbell Triceps Extension 20x10 20x8 20x6 20x4 Pushups 40 20 10 1 minute rests 30 second rest
|
| # ? Apr 3, 2013 01:36 |
|
|
|
| # ? May 21, 2013 02:28 |
|
|
That still looks tough and tiring for a deload week! You're going great. Hopefully you're healing up ok!
|
| # ? Apr 3, 2013 04:29 |
|
