sore still today from dips and pull ups listening to body and taking a break. dips and pull ups killed me …ouch…so break start tomorrow and lower middle back …due to probably didnt sleep right . so going to let that heal and hit it hard tomorrow
day 7 abbh 1
dead lifts
10x3=115 pounds (bar included )
seated calfs
10x3=65 pounds
decline sit ups
10x3= 5 pounds across chest
rather eventful day. i felt good . dead lifts proud of, lately i am trying not to settle for under 100 pounds. I tried for seated calf …heck no lol . but will raise decline as well . cause i did it ok. i think i could have gone with 10 poounds.
so yeah i am feeling good about it . good times …
best thing is even though i still hate my stomach and cause its not flat i am loving the weight increases …i feel like the hulk (lol …grrrrrrrrrrrrr…woot woot…)
even some people atwork are like hey um something diffrent and i just am like its a hair cut lol
day 9 abbh 1 …
Flat BB bench press
10x4=110 pounds
BB rows
10x4=90 pounds ( ouch killer)
Ok so today was good. I will say i maxed out on the BB rows. Last set i had to really push it and barely got last two. It was crazy. but bench is doing great so glad i broke the 100 pound milestone. now going up again . i think i can do at least 10 more pounds. but max’s are coming up quick i suppose.
but feeling groooooooovy . i really wanna do 100 pounds for the rows. but like i said this is the furtherest i have gone in weight ever so i am proud. i believe its the short workouts that are giving me the strength and power . I just hope its transforming my body.
i am thinking about adding cardio in the gym as well. Well good news is bus ride is only 5 minute ride. so its all good…
I would like to thanks those who still read my blogs and trav and canada for loggin in …
Smiles …
[quote]newbie2bb wrote:
i am loving the weight increases …i feel like the hulk (lol …grrrrrrrrrrrrr…woot woot…)
[/quote]
Haha That’s how I got roped in too! Nice to see you’re still at it:)
[quote]newbie2bb wrote:
day 9 abbh 1 …
Flat BB bench press
10x4=110 pounds
BB rows
10x4=90 pounds ( ouch killer)
Ok so today was good. I will say i maxed out on the BB rows. Last set i had to really push it and barely got last two. It was crazy. but bench is doing great so glad i broke the 100 pound milestone. now going up again . i think i can do at least 10 more pounds. but max’s are coming up quick i suppose.
but feeling groooooooovy . i really wanna do 100 pounds for the rows. but like i said this is the furtherest i have gone in weight ever so i am proud. i believe its the short workouts that are giving me the strength and power . I just hope its transforming my body.
i am thinking about adding cardio in the gym as well. Well good news is bus ride is only 5 minute ride. so its all good…
I would like to thanks those who still read my blogs and trav and canada for loggin in …
Smiles …
[/quote]
Do not and I repeat, do not add more weight to your bench than you’re supposed to! I know it seems easy now but in a few weeks, you’ll be kicking yourself if you do. You’ll end up getting stuck 3/4 of the way through the program and then what will you do? Just keep doing it the way it’s written for now. You’re doing a good job.
Sure, add in some cardio on your days off! What kind of activities did you have in mind though?
And who are trav and canada? Or what?
[quote]newbie2bb wrote:
MsM wrote:
Try these instead: DeFrancosTraining.com - Band assisted chin-ups - YouTube Bands are very inexpensive.
ok couple of questions . how is that diff than the assisted machine ? second how does it attach to the machine and where could u buy them .
thanks …just never seen them b4 [/quote]
hey newbie2bb
good work on the progress keep it up everyone has to start somewhere. The bands are different to the assisted machine in that they give you less assistance as you get to the strongest part of the pull meaning you work harder at your strongest point but you are able to get out of the weak point. hope that helps.
also you could try negative only pull ups where you only do the eccentric part of the lift or use a pull down machine although these aren’t optimal.
whitey
hey whitney thanks for the comments and awesome . i dont have money for the bands so i think i am going to sub some of exercises but at least do as much as i can on the dips and chins(pull ups)…then go for decline and then pulldowns…
how r u …how long u been lifting
abbh 1 …day 11
so yeah hey MSM…ur message just showed up today at least on my end . odd. anyways i have done a little bit weight increase cause i felt as if i was short changing myself on the guesses. so here my results
day 11
BB front squats (5x10)
4x10=120 pounds
1x7=120 pounds (so shy 3 reps but stayed on safe side since no spotter)
hanging pikes
4x10= with bodyweight
1x8= with body weight
standing calf raises
5x10=135 pounds
overall good workout. missed out on full potential but still made good marks. some reason wasnt feeling all up to it so kinda got a little sick but held it in and pushed thru the work out .
I was thinking of adding maybe a hour of cardio a week. possibly tread mill. i just wanna have kinda see abs.
trav and canada are friend that lurk around here as well …
there u go the work out …shew …shower time lol
msm …thanks for being faithful and checking up . means alot to me and if others viewing HI YAS …i need a cheering section lol . but yeah diong it as written now …i am trying
[quote]newbie2bb wrote:
hey whitney thanks for the comments and awesome . i dont have money for the bands so i think i am going to sub some of exercises but at least do as much as i can on the dips and chins(pull ups)…then go for decline and then pulldowns…
how r u …how long u been lifting [/quote]
good work on ur most recent workout, some solid numbers coming.
you can also use decline bench for the dips to get some strength in that area too. doing well.
whitney .
thhanks i am def going to sub that since dips arent my best lol appreciate it . will do as many times dips as i can then move to the decline .
hey all 700 views u know u can give advice . sponge here and learner thanks
[quote]newbie2bb wrote:
abbh 1 …day 11
so yeah hey MSM…ur message just showed up today at least on my end . odd. anyways i have done a little bit weight increase cause i felt as if i was short changing myself on the guesses. so here my results
day 11
BB front squats (5x10)
4x10=120 pounds
1x7=120 pounds (so shy 3 reps but stayed on safe side since no spotter)
hanging pikes
4x10= with bodyweight
1x8= with body weight
standing calf raises
5x10=135 pounds
overall good workout. missed out on full potential but still made good marks. some reason wasnt feeling all up to it so kinda got a little sick but held it in and pushed thru the work out .
I was thinking of adding maybe a hour of cardio a week. possibly tread mill. i just wanna have kinda see abs.
trav and canada are friend that lurk around here as well …
there u go the work out …shew …shower time lol
msm …thanks for being faithful and checking up . means alot to me and if others viewing HI YAS …i need a cheering section lol . but yeah diong it as written now …i am trying [/quote]
Of course I’m checking up on you:)
Even if it seems too light, do it as written. The percentages are there for a reason. If you increase too soon, you will eventually grind to a hault with your progress. I learned the hard way…with this very program actually.
You’re doing a good job and nice front squats! If you can, force out those last three reps on your squats; that’s where you’ll make the most progress.
Do you have a squat rack or a power cage/rack at your gym?
power cage …yea!!!
i feel dang proud at the poundages for once in my life i can say i can do 100’s on top 3
at least u can say u knew me when i was benching 80 poounds lol . also i aint gaining any weightshould i eat more . kinda worried
[quote]newbie2bb wrote:
power cage …yea!!!
i feel dang proud at the poundages for once in my life i can say i can do 100’s on top 3[/quote]
Well, set the pins! That way, you can try to force yourself to do the last three and if you don’t, the pins will catch the bar.
You should feel proud.
[quote]newbie2bb wrote:
at least u can say u knew me when i was benching 80 poounds lol . also i aint gaining any weightshould i eat more . kinda worried [/quote]
You said that you didn’t want to gain weight.
Are you ever hungry?
Ok i guess i should have been more specific. I dont wanna be the stocky boi. But if i means to bulk then lean out ok. i just want for once to see abs or soemthign so whatever i gotta do. i do know i am sore more often. but i wanan do something diffrent thats why i am following ur words. cause this is new terrority for me so i will obey lol . just guide me and i am a sponge. beach bod would be nice but winter is coming so i could bulk as u all say lol . just let me know …
urs truly
Sponge Spence
If you bulk before you have a good base, you are asking for trouble, IMO. Only my thoughts but I don’t think you need to. There is absolutely no reason why you cannot maintain your bodyweight and increase your strength at the same time. I would however, not suggest trying to cut and increase strength simultaneously.
You just started this program so you’re not going to see your abs tomorrow. The name of the game is consistency. If I had been as consistent as I could have been, I’d be much further along and I’m sure a good number of people here will attest to that also.
Post the following:
What you eat in a day, the amounts and the times you’re eating them.
Never mind beach bod…repeat after me - “I want to be strong and lean and healthy!”
Sponge Spence? lol You’re loopy. I love it.
diet
7 am - 4 eggs and oatmeal mix’d with flaxseed.
915 am - usually a shake…whey protein in water
1100am- (2 cans) tuna salad wrap in whole wheat and broc or chicken breast and A1 sauce and broc
1 pm -opposite of what i had at 11 am
3pm - shake: consist of …1 banana blended and 2 tablespoon Natural peanut butter whey protein and water blender
-------- work out ------ (currently T-Nation workout …ABBH 1 —anti bodybuilding hypertrophy 1 by Chad Waterbury)
5pm or 6pm --cottage cheese and chicken breast
I want to be strong and lean. .smiles …there u go
also gotta remember i am college joe dirt poor thats why alot of chicken and tuna …cheap lol and fact i got IBS so cant eat alot of things oh and lactose intolerant. dont u wish u was me lol
—unrelated note…mom says i am special…wasnt she right lol
Go here and set up a free account to monitor what you’re eating: http://www.fitday.com/
Okay, we talked about this before…the P+C and P+F. I still see some things that you could change.
What time do you go to bed at? Unless you go to bed around 9pm, I’d suggest stretching your meals out a little further. Maybe so that you’re eating around every three hours or so. I just don’t see a whole lot there after 3pm.
Now, on non-training days, try your three P+C meals earlier in the day and on non-training days, a P+C in the morning and then before and after you workout.
I would suggest, for example, eating the eggs and oatmeal OR the eggs and flax but not together.
I would add some fat to your whey shake, as long as it’s low-carb. The vanilla Metabolic Drive is to die for with a TBSP of almond oil. This will help keep you full for a longer period of time. Especially if you’re just having it with water. That would leave me full for about 15 minutes. Also, if you can, keep shakes to a minimal right now. You need to focus on nutrition and whole foods. They will keep you feeling more satisfied.
What other foods do you like or can you eat? Eating the same thing day after day would get boring to me and it’s good to rotate your foods around. It’s hard for me to be creative too when cooking for one but it just takes some planning, as does everything in life that you want to be successful at.
So, what else do you like to eat and we’ll try to work something out from there.
Did you workout yesterday?
Your mom cracks me up:)