4/19/2008 Back, Hmas
SLDLS: 3153 3652 3801 4001
50 Pullups: 12, 10, 8, 8, 7, 6
DB Rows: 1204
DB Incline Curls: 3010
Trap Bar Shrugs: 110*20
Notes: Back to 400 on DL! I kept this workout short, I have a ton of other things to deal with, and other stuff on my mind.
4/22/2008 Tuesday, Chest, Triceps, Shoulders
DB Flat Press: 8012 907 955 1003
DB Incline: 709 756 6010
Elbows Out Extensions: 656 557
Seated Db Militaries: 408
Running: 30 minutes / 3 miles
Notes: Went later in day, gym was PACKED, couldn’t get a flat bench for some barbell pressing, it’s okay though. Good to be back at 100 lbs. on dumbbells. I went with low volume since I’m tired already. I lowered the speed i ran at today, I just can’t pull the 6.7 mph with this extra 20 lbs. of weight I have on me right now, I’ll build it back up over the next couple weeks. Also, I’m thinking of running the boston marathon next year.
heaviest dumbbell at my gym is 85lbs. im about to do it gangster style and bring in some duct tape.
[quote]ZeusNathan wrote:
heaviest dumbbell at my gym is 85lbs. im about to do it gangster style and bring in some duct tape.[/quote]
ah that sucks…I’ve never actually been in a gym with 105 lbs. dbs. Mine goes from 100, to 110, to 120. It’s one of the reasons i focus on BB benching more than DB because I hit 100…and then what? The jump to 110 is always too great.
4/23/2008 Wednesday, Legs
BB Squats: 2252 2551 2701 2851 3001
BB Standing Calf Presses: 30010 31512 27515
Leg Extensions: 9010 9010 9010
Free Weight Leg Curls: 904 70*8
Notes: Nothing really special…still cramped for time with school. After Wednesday my major academic projects are all over, hopefully!
4/26/2008 Saturday
50 Pullups: 16, 12, 12, 10
1 Arm Deadlifts: 1852
BB SLDL: 22520
Trap Bar Shrugs: 130*20
Notes: Another low volume workout, concluding low volume week. Good to get the 50 pullups done in 4 sets. Couldn’t go for a run after, as I ate a TON for breakfast and would’ve thrown up if I had tried.
4/29/2008 Tuesday
BB Flat: 2257 2354 2304 2254 2007
BB Incline: 1708 1854 1608
Cable Flyes: 3012 358 3011
Rack Lockouts: 2703 2852 3051 (NEW PR!)
BB CLosegrip Benching: 1606 1755
Standing BB MIlitaries: 9510 1056
Boners: 1*cute freshman girl with huge boobs leaning over in front of me
Running: 30 minutes, 3.0 miles
Notes: Good session…my triceps are fried right now. Didn’t go for any records on benching, wanted to focus on putting in some reps this week.
4/30/2008 Wednesday
BB Hacks: 2255 2752 3001 (NEW PR!) 3151 (NEW PR!) 3401 (NEW PR!)
Standing BB Calf Press: 30010 31510 33510
Leg Extensions Slooow: 9010 1357
Seated Calves Slooow: 135*10
Running: 30 minutes, 3.0 miles
Notes: Good session, focused on my calves. DEFINITELY like BB hacks more than BB Front squats. Going to stick with the hacks. Also I need to find a good calf routine. I looked at the fat guy calves thing, but not sure if that’d work for me.
Looks like your strength levels are improving a bit.
Haven’t read through your updates but hows the weight gain and such comin?
[quote]GetSwole wrote:
Looks like your strength levels are improving a bit.
Haven’t read through your updates but hows the weight gain and such comin?[/quote]
Good actually, I’m at about 190 right now, and still look pretty cut. I’ll be experimenting the next couple weeks with cutting calories back a bit, while upping protein intake and see how I look, and how my strength improves / declines.
how’re your gains coming?
Their coming.
I’m the leanest I’ve ever been at this point and am getting leaner. My little bottom 2 ab pooch is finally going away, and I’ve taken supplementation measure to cure my man boobs lol (this is really interesting to me, I had a hunch I had some pubic gyno, but I’m about a week into a supplement to combat that and the tissue seems to be softening and dissapating)
I’ve finally stopped being lazy and have my cardio right again.
And all the while my strength is improving while being in ketosis. I’ve had a sub-par gym week because I skipped a carb up this weekend. I wont make that mistake again, I’ve been in ketosis for nearly 2 straight weeks because of it, very flat and not as strong as I should be in the gym. Still benched 265x4 yesterday and had a nice double overhand deadlift of 315x8 and 335x6 this week. So I can’t complain. I should be much stronger next week once I get some carbs back in me though.
Sorry for the ramble.
[quote]AccipiterQ wrote:
GetSwole wrote:
Looks like your strength levels are improving a bit.
Haven’t read through your updates but hows the weight gain and such comin?
Good actually, I’m at about 190 right now, and still look pretty cut. I’ll be experimenting the next couple weeks with cutting calories back a bit, while upping protein intake and see how I look, and how my strength improves / declines.
how’re your gains coming?[/quote]
Sweet, sounds like your gaining good weight.
Gettin’ close to the beloved 200lb mark. It’ll be a good feeling if you haven’t just completely glossed over with flab. Being a solid 200lbs is a nice milestone.
You way more than me…congrats.
I was 187.5 last week. I weigh in Saturday. I think if I’m at around 178-180 I’ll be about as lean as I want to be. i have veins in my quads and good arm vascularity, but just a pinch is just hanging on on my back/love handle area and my bottom 2 abs. Its definitely improving though.
[quote]GetSwole wrote:
AccipiterQ wrote:
GetSwole wrote:
Looks like your strength levels are improving a bit.
Haven’t read through your updates but hows the weight gain and such comin?
Good actually, I’m at about 190 right now, and still look pretty cut. I’ll be experimenting the next couple weeks with cutting calories back a bit, while upping protein intake and see how I look, and how my strength improves / declines.
how’re your gains coming?
Sweet, sounds like your gaining good weight.
Gettin’ close to the beloved 200lb mark. It’ll be a good feeling if you haven’t just completely glossed over with flab. Being a solid 200lbs is a nice milestone.
You way more than me…congrats.
I was 187.5 last week. I weigh in Saturday. I think if I’m at around 178-180 I’ll be about as lean as I want to be. i have veins in my quads and good arm vascularity, but just a pinch is just hanging on on my back/love handle area and my bottom 2 abs. Its definitely improving though.[/quote]
gotta love when the veins start popping out. I’ve always had awesome vascularity. Plus I have this…for lack of a better word, vertical chasm, between my upper two abs. Those two things alone let me carry a higher % body fat without it showing. People routinely guess I’m about 5% lower than I actually am.
What weight did you start at? It’s like we’re on opposite escalators, yours bringing your weight down, and me going up.
Well, originally, last April, I was at 263. December to February I went from about 212-184 (But I was a weaker 184, so I think I’ve put on some muscle) Then I just kind of went up around the Mid 190s maintained a little and am bringing it back down. I’ve had to change scales between here and school so its not all equal. But I’ve legitmately gone from 263 late april '07 to where I am now.
Lucky how you carry your fat, mine hangs around the lower belly.
I plan on going on a long term gain come this fall. But then goal/plan will be to be really lean when I start that, which I will be, so allow for some leeway.
May 03, 2008 Nutrition for Week
2875 Calories
28% Fat / 39% Carbs / 32% Protein (225 Grams)
Notes: I’m reducing carb intake on non-workout days, but takin an extra protein shake every day.
May 03, 2008 Back, Hamstrings, Biceps
Stiff Legged Deadlifts: 3152 3652 3801
Good Mornings: 9510 11510 1257
53 Pullups: 12, 10, 9, 8, 7, 7
DB Rows: 1203
Trab Bar Shrugs: 18013
Cable Curls: 4015 4513 50*8
Notes: Great session. Didn’t feel like maxing on Deadlifting. I was talking with a friend about how I end up leaning forward too far on squats, and he suggested some good mornings to try and bring my middle/lower back up. I hadn’t done em in a while, I’m going to be doing them every back day now, until I can actually do squats without leaning forward 35 degrees. Pullups were good too, nice full reps. I like that I actually have lats now.
5/3/2008 PROGRESS PICTURES!!!
IN ALL OF THESE PICTURES I AM 187 LBS., i’m 5’ 10"
Lats…I actually am starting to get lats!!! Finally.
fullsized version: http://i191.photobucket.com/albums/z300/AccipiterQ/Lats3.jpg
5/3/2008 PROGRESS PICTURES!!!
Chest. I know it’s not much but you have to understand that this is the first time in my life that I actually have had defined pecs…no matter how strong I was in college I never could even bench 225, and never had any mass on my pecs, so this is literally 3x as big as they used to be.
5/3/2008 PROGRESS PICTURES!!!
Here’s an arm pic…tris are finally looking more developed
Fullsized here: http://i191.photobucket.com/albums/z300/AccipiterQ/Tris.jpg
