Adam's Physique Clinic

Training Training Logs
61

Today was a great workout.

MONDAY

A1: Bent over DB row- Parallel grip

9 sets of 5,4,3,5,4,3,5,4,3

Weight used: 55,60,65, 60, 65, 70, 75, 80, 85

1.5-2 min rest

A2: Barbell press

9 sets of 5,4,3,5,4,3,5,4,3

Weight used: 135, 155, 165, 155, 175, 185, 185, 195, 225x1 (new PR!)

B1: Chins, close parallel grip

5 sets of 5

Weight used: all done with a 10lb on dip belt

B2: Bradford press Press

5 sets of 5

Weight used: 95, 115, 115, 125, 125

Current measurements:

neck: 15 3/4’’
chest: 45’’
arms (unflexed): 15’’
wrist: 7’’
waist: 34’’
thigh: 25’’
calf: 15 1/2’’

Grecian Ideal:

neck: 16.8’’
chest: 45.5’’
arms: 16.4’’
wrist: 7’’
waist: 31.8’’
thigh: 24.1’’
calf: 15.5’’

So I’m there with chest, wrist, thighs and calf, bubt I need to drop some body fat to bring down the waist, and I need to work my arms and neck more. It’s been said that you need to add about 10 lbs to see an inch on you arms, and since my neck and arms are proportional, it seems that if I get up to 210, I’ll be good with neck and arms, but those numbers will probably go down as I need to lose about 15-20 lbs before that waist goes down back to 32’'. So, if I bulk up to 220, cut down to 205, I should be able to reach all of my goals.

I think I might do this last week of CrewPierce’s PC workout and then switch to a total body workout and bulk so I can keep gaining weight, but help work my body more to cut down on the waist, and make sure to do more arm and delt work. Plus, I haven’t worked my abs at all, so I might need to do some of that as well…

62

Here’s what I’ll do next week. It’s got total body which will help w/ the waist (total body workouts have always helped me shed the fat, plus they’re great mass builders too), and extra arm, delt and neck work to keep those growing.

Basically it’s the shotgun method, which to me seems like the perfect solution to what I need to do, it’s in the 5 rep range, which is great for my intermediate strength, and it’s a shorter workout, so there can’t be anything wrong with that!

MON
bench press 8x4-6 120s
pull-up 8x4-6 100s
deadlift 8x4-6 120s

TUES
rope pull to neck 5x12 60s
zottman 5x5-7/dips 5x5-7 75s
wrist rolls 5 sets for time 60s
neck machine 1 5x12 60s

THURS
bradford press 8x4-6 100s
clean 8x4-6 120s
squat 8x4-6 120s

FRI
lat raise to front raise to db military 5x7 75s
preacher curl/rope pulldown 5x5-7 75s
bar holds 5xtime 60s
neck machine 2 5x12 60s

63

TUESDAY

A1: Squat
9 sets of 5,4,3,5,4,3,5,4,3
155, 175, 205, 185, 225, 245, 225, 245, 275, then 1 set of 315 for 1

A2: Lying Leg Curl
9 sets of 5
100 for 3 sets, 120 for 3 sets, 135 for 3 sets (did reps of 3…I swear this machine is in kg)

B1: Leg Press
5 sets of 5
4 45lb and 1 25lb plates per side

B2: Barbell goodmornings
5 sets of 5
All done with 155

64

I love your log dude. Everything is to the point and well worded.
Furthermore, your improvements are freaking amazing. Your traps particularly add a lot to your physique since you started in my opinion.

I offer you my props. Never stop posting, never stop lifting - people are reading.

65

THURSDAY

A1: Clean (Pull)- Above the Knee, POWER HIGH Pull
5 sets of 5
Weight: 135

A2: Push Press
5 sets of 5
Weight used: 135 for 2 sets (I was basically doing a clean to jerk), got too tired, switched to DB Military press for 60, 65, and 70 lb DBs for the last 3 sets

B1: Close grip chins
9 sets of 5 (for speed and explosive power)

B2: Flat bench, SPEED PRESS
9 sets of 5
Weight: 155, also for speed and explosive power

Thanks for the kind words…I see a lot of views for my log, but I figure people do it because the name says “Physique Clinic” which I must admit is probably deceiving, but I’m glad there are people that seem to enjoy and support what I am doing.

66

Are you doing any cardio?

Great progress by the way…keep it up.

67

FRIDAY - DAY 54

Based on the ExRx Strength Standards at: http://www.exrx.net/Testing/WeightLifting/StrengthStandards.html

I am on par with being an “intermediate” with these current lifts (all 1RM):

Military press: 155
Bench: 225
Squat: 315
Dead: 345
EXCEPT the Clean: 160 (should be 205)

For next week, I am going to shoot for 185x4-5 to get the clean up to the “intermediate” standard…I’m getting used to the motion, and I’m not afraid to put some weight on it anymore. So by next week, all of my lifts should be on par (or better) than the standard.

By my second meal today, I have had only 3 cheat meals, and I can afford 1-2 more for the weekend. Due to a family emergency, I will be unable to lift today and do my arm workout, and I probably will have little access to a plethora of food, so this weekend is going to be very difficult to maintain only 1-2 cheat/skipped meals. My hope is to eat as much healthy food as possible, and replace my super shakes w/ milk and protein bars, and at some point get in an arm workout either with barbells or cinder blocks - whatever I have time for/can find.

68

MONDAY - DAY 57 (week 7 recap)

Nutritional Adherence: <70%
Current weight: 202

So…first week gains are starting to deviate from the normal. It was really just a bad week that I couldn’t avoid because I had to leave Friday night for Newport to help my girlfriend move into her new place. No home meant no fridge to store good food, so this entire weekend was basically the destroyer of my nutrition - I ate only 3 cheats going into the weekend, and then basically most of them were cheats when we were down there, AND I didn’t eat nearly as much as I normally do. So bad food + less food = tighter belly and less weight gained. However, I still got a workout out moving bureaus, not like a true arm workout, but I certainly held a sweat for both Saturday and Sunday.

So yeah, I don’t know if I’ll be able to make it to 220 without cutting first. I think my fat gain is starting to catch up to me…either I have to slow down gains or I just can’t let another week like last week happen.

New workout starting tonight also, so this should help. Also, due to fat gain, I’m keeping my calories in check for another week, and if I feel better, and the weight goes back up as good weight, we’ll see how things go after this week.

Good news is, despite all of this, my girlfriend’s best friend AND her roommate (both on separate occassions, totally unrelated and unprompted) commented on how good I look, that I’ve gotten “big.” It was the first time someone has ever called me “big” or “jacked.” So despite a bad week, The overall goal is being achieved, and it feels good to make progress. Nonetheless, this could become an expensive endeavor, because my clothing is starting to not fit in the shoulders, and I may have to get a whole new wardrobe, but I REALLY want to wait until after the cut so I don’t unnecessarily jump up a size only to drop back down again.

Workout and pics to arrive tonight.

69


Monday workout -

A1) Pullups (palms away)
8x5 at bodyweight.
First 5 sets went fine, and then by the last set it was 1 pullup, 4 chinups
A2) Bradford press
8x4-6 @ 115
First 3 sets 115x6, then 115x5, 115x4, 115x3, 105x5, 105x6

B) Deadlift
8x4-6@275
Could only do 2 sets because I was short on time, needed to meet with a client so I just worked until the very last minute.

I forgot how tough total body workouts were - hell, the first superset is so hard I was huffing and puffing before I even started deadlifts! I’m already loving this workout!

Attached is a picture of me at 202lb. It was taken moments ago. I have definitely noticed that my shirts are really tight in some areas - this is going to be disastrous for my wallet if all of my clothes no longer fit in the end, but I really don’t have the money so I’m going to wait and see what fits when I am done transforming. Also, I’ve received numerous comments on my performance, and only now am I truly realizing the transformation that I have made, and the one I will continue to make. I’m also going to take my weight on the 9th, to see just exactly how many pounds I was able to gain in 2 months. If I gain 3 in the next 3-4 days, then I will have gained 30 lbs in 2 months, which is beyond amazing. Anyway, that’s about it, more to come tomorrow.

70

Forgot to post Tuesday’s workout

A. Rope pulls to neck - 5x10-12 @ 60 to 132
B1. Zottman Curls - 5x7 @ 40
B2. Dips - 5x7 @ 45
C. Wrist rolls (up and back) for time @ 10 lb
D. Neck machine 5x10-12 @ 45

Dips are definitely stressful. My chest feels strained in the area where the ribcage joins in the very middle. Also, when I release the tension from my arms, I get an intense strain in my right clavicle (sort of where the traps meet the clavicle)…it’s not good - but dips are so effective! I don’t know what’s going on…

Today is a day off, had a serving of Ben and Jerry’s because I felt like it. Still going to eat all of my clean meals, but I’m just going to be unapologetic about eating 1/4 cup of ben and jerry’s motherfucking cookie dough.

71

THURSDAY - DAY 60

Brutal…

A.Bench press
185x6, 195x6, 195x5, 195x4, 195x4, 195x3

B.Clean
155 - tried to do 6x6, but after 2 slow sets my wrists couldn’t take it anymore so I switched to…

C. Romanian Deadlift to Bent Row to Shrug pulls
Suggested from this website, it’s a pretty awesome combination exercise that’s a decent replacement to cleans…I think I’ll be doing these from hereon in, possibly switching in some cleans when my wrists get more flexible:
4 sets of 5 reps was killer at 155

D. Squat
275x4, 275x3*, 225x6, 245x6, 245x6, 245x6

I’ll probably stick w/ 195 for bench, move up to 195 for the combo, and move up to 260 for the squat.

72

MONDAY - DAY 64

WEEK 8 Recap: 36/42 (86%)
Current Weight: 202

I didn’t have time to post Friday’s workout, but I made it happen.

I’m pissed - Most of the meals I screwed up were missed meals. This clearly explains why I weigh 202. I am not eating enough on my off days, which happens to be the weekend when I travel down to Newport.

Somehow I need to get my food down to Newport so I can keep up my calorie intake. It’s such a pain in the ass to bring down my Grow! on top of the bajillion other foods I need to eat. Plus, my girlfriend has NO FOOD in her fucking house, so I’m just begging to lose weight - hell, if I wasn’t so strict during the week, I’m sure I would have lost weight! Yes, my workouts are more aerobic, I could make all of the excuses I want, but it’s been just damn hard these past 2 weeks, and I’m starting to plateau.

MUST EAT MORE. Tonight’s workout coming later. No weight gain = no pictures. 27 lbs in 2 months. I guess that’s still pretty damn good. I WANT TO GROW MORE - FUCK.

73

The Olympics piss me off. I have severe jealousy problems. I hate seeing people who will achieve more at the age of 24 than I ever will in my lifetime. Sonuvabitch.

Monday’s workout:

A1) Pullups
8x5 for bodyweight (all pullups this time, no chinups)
A2) Bradford press
8x5@115 (the whole time, no weight drops this time)

B) Deadlift
8x5@275, except my last set was for 10. That puts me at around 370 for max dead.
225 + 370 + 315 = 910. 90 more lbs to the 1000 lb club.

74

Measurements from 2 weeks ago:

neck: 15 3/4’’
chest: 45’’
arms (unflexed): 15’’
wrist: 7’’
forearms: n/a
waist: 34’’
hips: n/a
thigh: 25’’
calf: 15 1/2’’

Current:

neck: 16 1/4’’
chest: 43 3/4’’
arms (unflexed): ~15 1/4’’
wrist: 7’’
forearms: 12’’
waist: 33 1/2’’
hips: 39 7/8’’
thigh: 26’’
calf: 15 1/2’’

Grecian Ideal:

neck: 16.8’’
chest: 45.5’’
arms: 16.38’’
wrist: 7’’
forearms: 13.19’’
waist: 31.85’’
hips: 38.68’’
thigh: 24.11’’
calf: 15.47’’

Steve Reeves comparisons:

arms/calves/neck: 17.64’’
chest: 48.8’’

I’ve got some work to do I guess. Everything seems to be going in the right direction except for chest. I think it went down because I’m measuring it cold, rather than after lifting like I did last time (and it was a chest day). I’m doing more back thickness work anyway w/ the wide-grip pull ups, so this will help.

75

DAY 65 - TUESDAY

A) Rope pulls to neck
5x12@132 (last 2 sets were actually at 144)

B1) Zottman curls
5x5@40

B2) Dips
5x5@55 (last set was for 7 reps)

C) Wrist roller
5 sets for time @ 15lb

D) Neck machine
5x12@45

76

Great day off: saw Radiohead, hit 200,000 mi on my car :slight_smile:

77

DAY 67 - THURSDAY

Got free tix to a sox game so I had very little time for the gym. So what did I do? Made every second count.

10 sets of the following:

  1. With 135 lbs on the bar, and the bar on the floor, drop down and do 5 pushups to…
  2. Bring legs in, stand up w/ bar and do 5 barbell rows to…
  3. Power clean to…
  4. Front squat
  5. Repeat once more
  6. Rest for 1 minute, sweat profusely, contemplate how much you hate life right now, then repeat steps 1-6 without rest.

Then I put on 275 on the Hammer bench machine and said “you have no time, you must complete 25 reps as fast as possible.”
So I did 12, 7, 4, 1, 1 reps, with 10-12 sec in between.

This whole workout took about 25 minutes, and I haven’t sweat like that in a while.

Wasn’t what my workout was supposed to be (bench, rows, squat for 6x4-6), but I was able to get all of those movements in with very little time wasted, so I think it was still a solid workout.

I have been lazy lately with both food and keeping track of workouts. Motivation is lacking. Maybe if I gain weight this week I’ll be more motivated. I dunno, I’ve been busy with things screwing up my normal schedule.

78

I really enjoy reading about your progress. Props for the gains, keep it up.

79

DAY 68 - FRIDAY

A) Lat raise to Front raise to military press
5 brutal sets for 7 reps @ 30lb
SO BRUTAL

B1) Preacher curl machine
5x7 @ 80

B2) Tricep pressdown
5x5-7 @ 96

C) Wrist curls
5x10-12 @ 20 supinated, 10 pronated

D) Neck machine
5x12 @ 45 (easy)

So there’s another week of solid gains…hopefully I’ll be at 205+ after this weekend.

I’m pissed - my girlfriend, her best friend, and my girlfriend’s mom all think I “looked better when I was skinnier.” As in, less muscle. Even my friends jab at me for getting bigger. I fucking hate how the closest people to me are not supportive of my goals. This is killing me. And when I asked my mom even, she said “I just am trying to adjust to the dramatic changes you’ve made this summer.”

I already have really bad self image issues, and this doesn’t help :frowning:

80

DAY 71 - MONDAY

Morning weigh-in: 205
Last week’s nutritional adherence: ~85%

3 lb/week, right back on track.

Using my body as a scientific experiment, I have concluded:

  1. Progress is, in fact, a 7 day-a-week job. Even a weekend fall-off (lack of eating, mostly) will kill progress. You need to work at it full time to get the results you want.

  2. For gaining, adherence can be as low as 80% for me, though it might need to be 90% for cutting. AND, though Berardi believes in cheat meals counting the same as skipped meals, I think this also only applies to cutting. Getting my cheat meals in meant getting the calories I needed to grow, which is conclusion #3…

  3. When bulking, any calorie is better than no calorie. My biggest stalling point is simply lack of eating on weekends. Though my adherence was still high, the 5-6 meals I missed were due to cheating, not lack of eating. And I still made weight, so this seems to be the theme here.

Once again, if I could have learned this years ago…my advice to any newbie reading this (which I guess must be true if I have somehow managed a few thousands views) is to LISTEN TO YOUR ELDERS. Most of the old-timers on this site advocate eating clean and lifting big, and that you don’t need really anything more than protein, fish oils and a multivitamin - THEY’RE RIGHT. I went from beginner-level lifts to intermediate-level lifts and 30+ lbs in 2 months by simply:

  1. eating a lot of good food all of the time - that means tracking what you eat at first to make sure you’re getting the right nutrients, and ADJUSTING as you put on/lose the weight you want

  2. always making progress in the gym - add 5-10 lbs on your upper body exercises/week, add 10-20 lbs on your lower body exercises/week until you stall out, and then find other ways to make progress (more reps, more sets, drop sets/rest-pause, chains, etc)

  3. get your rest

  4. get extra protein from powder, and safeguard your health by getting your fish oils and vitamins - but don’t add anything more than that unless you’re an intermediate, at which case creatine and/or beta alanine have seemed to work for me (and they’re pretty damn cheap too).

  5. this one sort of encompasses the previous 4, but

WRITE

EVERYTHING

DOWN

I don’t know where I’d be without this log. This has been my motivation to continuously document my eating and lifting habits. Without this history of knowledge, I would have no idea how to progress each week, whether it was progressing to lift more (or even knowing how much to lift in the first place) or knowing when I was eating too much/too little. WRITE EVERYTHING DOWN BECAUSE YOU WILL FORGET HOW MUCH YOU EXACTLY LIFTED LAST WEEK AND YOU WILL FORGET WHAT YOU ATE YESTERDAY. And that, my friends, is where everyone stalls out, because they basically rely on their memory and intuition, and get stuck in a rut.

Ok, that was sort of a rant, but I just want you newbs to know that this advice may seem oversimplified, and we often want to try the most cutting-edge techniques to maximize our goals, but that doesn’t usually work. We get wrapped up in an “informational overload,” we try 10000000 techniques at once hot off the presses, and left scratching our heads wondering why it all didn’t work. This is proof that sticking to the basics, despite how trite they may seem, are trite because they WORK and can help transform you from a beginner to an intermediate like I have.

Thanks for reading.