Very good job on your max’s! Very good job too. Your confidence is catching up to you now so your lifts will most likely continue to move upwards quickly over the next few months.
My congratulations to your brother as well. Enjoy your five days off and see you when you get back.
ABBH 1 (part 2) day 26
dead lifts
5x10=125 pounds
done it all but core was a tad sore. had someone watch me to make sure i was doing thm correct and he said i was .
seated calf
5x10=55 pounds
felt easy and did it . fun times
decline sit ups with 10 pound weight (5x10= suppose to do )
3x10
4x7
Not sure why but couldnt finish the set . was tired as hell but oh well progression happening.
ok so good work out. now i got two more days to finish but not sure where cause will be in TN for wedding so may have to cut it short . not sure honestly what to do
abbh1 day 33.
hey gang i am back from wedding. fun times. i did eat rather well . i been back since friday but been recovering.
Dips (10x4)
6x4= with body weight
Chin ups (10x4)
3x4=with body weight
so got one more week and end of ABBH 1 . i am quite concerned though due to fact that dips and chins have been my weakness? how do u build it up. i thru out the whole thing cant do anyweights with it and barely do bodyweight with dips but then have to goto chins and cant do a thing . any suggestions .
ok gang sorry havent posted finished the abbh1 with stella results and i have also started new work out this week aka monday.
Monday 27th:
cardio hiit method. 30 min ran 2.95 miles
Tues 28th :
new work out: Session 1 :(chest shoulder triceps)
Time in : 747 pm
Time out : 8:32 pm …total time in gym: 45 min
Bench Press (flat),barbell
2x8=90 pounds (warm up sets)
1x8=100 pounds
1x6=110 pounds
1x4=120 pounds
1x2=125 pounds
burnoutset 1x8=100 pounds (stay)
Flys (flat) dumbell== superset 1x18=20 pounds (go up)
Shoulder press (seated),barbell
2x8=40 pounds (warm up sets)
1x8=45 pounds
1x6=55 pounds
1x4=65 pounds
1x2=75 pounds
burnoutset 1x12=45 pounds (go up)
Lat raise (standing)== superset 1x12=10 pounds (stay)
Bar dips (to failure)
1x6= with body weight
1x5= with 20 pound assisted machine
1x5= with 30 pound assisted machine
1x3= with 30 pound assisted machine
Tricep pulldown (cable)==superset 1x17=80 pounds (go up)
Crunches (flat on ground)
1x17
1x15
1x10
1x8
well its the start of a new work out so excited. However kinda going to do crunches on the ball so i get better results and focus more on the core rather than lower back. This is first time in a while that i have done cardio so its definately a change so it will be cardio at least two days a week and will be weightlifting 3 times a week. My goal is to lose this little fat i got and work on gettin abs and then from there doing a bulk the correct way.
Two workouts combined in one day-due to sickness .
So oct 30 th i tried to work out but sickness and lack of sleep prevented me . however i tried to man up and i did squats as follows :
oct 30th work out cut short sickness
squats,barbell
2x8=190 pounds
1x6=195 pounds
1x6=200 pounds
1x4=205 pounds
1x2=210 pounds
burnout set 1x4x=190 pounds (probably will go lower,couldnt walk)
superset leg extention machine 1x17=55 pounds (go up)
Now i quit due to body was go against me and wanting to throw up . thus took day off. Now i will be first to say that . I think i went to much weight cause i was going to go back next morning but alas i could not walk. seriously i couldnt do a thing i was sore as hell. i couldnt even bend over so i rested more.
Question: how do i get rid of soreness. i mean real soreness?
Work out for Nov 1st continue of previous
Dead lifts
2x8=135 pounds
1x8=140 pounds
1x6=145 pounds
1x4=150 pounds
1x2=155 pounds
burnout set 1x5=140 pounds (stay)
superset 1x21=40 pounds (go up)
Calf raise (strip set )
1x16= 155 pounds then stripped down to failure to 75 pounds
1x14=155 pounds then stripped down to failure to 110 pounds
Nov 1st orginal work out
pull ups wide grip (to failure)
1x4= with body weight (160 pounds is my weight)
1x8=with body weight and asst machine at 20 pounds
1x7= with body weight and asst machine at 20 pounds
1x4=with body weight and asst machine at 20 pounds
bent over rows, barbell
2x8=30 pounds
1x8=40 pounds
1x6=50 pounds
1x4=60 pounds
1x2=70 pounds
burnout set: 1x12=40 pounds (go up)
superset:lat pulldown underhandgrip front-1x13=70 pounds (go up)
Bicep curl(stand dumbell)
2x8=20 pounds
1x3=30 pounds
1x6=15 pounds (adjust according to couldnt handle)
superset standing barbell curls 1x16= 20 pounds
1x4=20 pounds
superset standing barbell curls 1x15=30 pounds
1x2=25 pounds
superset standing barbell curls 1x8=40 pounds (go up)
Crunches (done on ball)
1x20
3x15
excellent work out but will be honest i aint been this sore in forever. and makes me feel older lol . i cant imagin how canada feels lol . but good and i got calouses on my hands and shoulder is hurting a little bit but might be due to havent worked out that at that level in a while . so worn out which i guess is good.
cardio is tomorrow
ok gang so almost 2000 views and no comments. ok couldnt do cardio too dang sore.
how do i get soreness gone i mean i think i over shot my limits cause i cant walk for two days and when i do its like an old man lol . quite funny lol so any tricks out there
nov 3 rd
cardio day
20 min of cardio on elliptical doing it hit style till level 7. Got 2.10 miles .
so total for this week in gym
cardio 5.5 miles @ 2 sessions
weights 3 times a week
i think next week will try to add one more cardio session in to try to balance gettin a flatter stomach
tomorrow weights …yea my favorite lol
Time in : 640 pm
Time out : 7:42 pm …total time in gym: 1 hour
Bench Press (flat),barbell
2x8=110 pounds (warm up sets)
1x8=115 pounds
1x6=120 pounds
1x4=125 pounds
1x2=130 pounds (go up)
burnoutset 1x7=115 pounds (go up)
Flys (flat) dumbell== superset 1x12=25 pounds (go up)
Shoulder press (seated),barbell
2x8=45pounds (warm up sets)
1x8=55 pounds
1x6=65 pounds
1x4=75 pounds
1x2=80 pounds (go up ) Personal best
burnoutset 1x14=55 pounds (go up)
Lat raise (standing)== superset 1x16=15 pounds (go up )
Bar dips (to failure)
1x8=with 20 pound assisted machine
1x6= with 20 pound assisted machine
1x5= with 20 pound assisted machine
1x4= with 20pound assisted machine
Tricep pulldown(cable)==superset 1x14=90 pounds (go up)
Crunches (on a ball )
1x15
1x16
1x12
1x15
thanks for all viewing my log feel free to make any comments or suggestions. will post pics at end of month .
time in gym :10 am
time out gym : 11:15 am
squats,barbell
2x8=185 pounds
1x8=190 pounds (did two more reps wise so went up)
1x6=195 pounds
1x4=200 pounds
1x2=205 pounds
burnout set 1x4x=185 pounds
superset leg extention machine 1x12=70 pounds (go up)
Dead lifts
2x8=135 pounds
1x8=140 pounds
1x6=145 pounds
1x4=150 pounds
1x2=155 pounds
burnout set 1x4=140 pounds (next week go up)
superset 1x15=50 pounds (go up)
Calf raise (strip set )
1x20= 175 pounds then stripped down to failure to 110 pounds
1x19=175 pounds then stripped down to failure to 155 pounds
Crunches (decline with 5 pound weight on chest)
1x12
1x12
1x12
1x7
ok so squats i did go 5 pounds lower. but the most crazy thing happened. i got to the bar and totally was like i cna do this hulk attitude and then got it on my shoulders and wow. it was as if bill cosby whispered in my ears and said jello. BOOM jello legs. so i put the bar up and with my shakey legs took 5 pounds off. however i did do all recommend rep schemes so there was progress.
but over all this work out had me sweating like crazy . beads of sweat dropping off my head and i felt like a greased pig at a county fair. or if u will a catholic priest sitting down in a court case as a kid takes the stand…(too far ? i apology) but i had to get the imagry out there. but yeah -it was crazy sweat.
thanks all for who ever is reading and cna comment anytime even if to say LOL …trying to add personality to a blog …grins
week 2 session 3
pull ups wide grip (to failure)
1x5= with body weight (160 pounds is my weight)
1x4=with body weight
1x10= with body weight and asst machine at 20 pounds
1x5=with body weight and asst machine at 20 pounds
bent over rows, barbell
2x8=40 pounds
1x8=50 pounds
1x6=60 pounds
1x4=70 pounds
1x2=80 pounds (go up)
burnout set: 1x12=50 pounds (go up)
superset:lat pulldown underhandgrip front-1x10=90 pounds (go up)
Bicep curl(stand dumbell)
2x8=15 pounds
1x8=20 pounds
1x6=25 pounds (adjust according to couldnt handle)
superset standing barbell curls 1x12= 40 pounds
1x4=30 pounds
superset standing barbell curls 1x9=50 pounds
1x2=35 pounds
superset standing barbell curls 1x4=60 pounds (max’d out )
Crunches (done on ball)
1x20
1x19
2x15
Good workout tonight. will say almost at the max on bent over rows and def supersetting on biceps. So was almost using bad form on last rep of the superset at 60 pounds. This is the end of week two. legs were not as worn out guess body is adjusting so going to go up gradually.
Also didnt do alot of cardio due to legs was sore and then sick. Ky weather is crazy up and down and my body wasnt handling it. I am trying to get more sleep but its hard cause of fact even when i weight lift and run I aint wore out. Oh well .
Also i am finding it more effective to work out on mondays weds and fridays due to fact most time i am busy on the weekends or out of town so adjusting accordingly. So next weeks cardio will be better . but will say that these new work outs are killing me. but heck its all good.
MAN UP TIME lol . i am actually thinking of after doing this workout program i will try my luck at GSD. but it will be almost 4more weeks if not the middle of january.
no one talk in these member logs? oh well still lifting on
Time in : 440 pm
Time out : 520 pm …total time in gym: 1 hr
Bench Press (flat),barbell
2x8=115pounds (warm up sets)
1x7=120 pounds
1x6=125 pounds
1x4=130 pounds
1x2=135 pounds (stay)
burnoutset 1x5=115 pounds (stay)
Flys (flat) dumbell== superset 1x10=30 pounds (go up)
Shoulder press (seated),barbell
2x8=65 pounds (warm up sets)
1x7=70 pounds
1x6=75 pounds
1x4=80 pounds
1x1=85 pounds (max ) Personal best
burnoutset 1x4=70 pounds (stay)
Lat raise (standing)== superset 1x10=20 pounds (go up )
Bar dips (to failure)
1x6=with 30 pound assisted machine
1x6= with 30 pound assisted machine
1x3= with 30 pound assisted machine
1x0= couldnt do anymore
Tricep pulldown(cable)==superset 1x10=100 pounds (go up)
Overall decent work out . got max on shoulder press. and also on bench. however both are good in my eyes. also being i pressed it so hard by the time i got to bar dips my arms were shot. It was so funny cause i am the type of person to press on thru the pain and i was tried like 3 times to get it with my own body weight and i almost busted my nose cause i just got stable and then went down and collapsed and my stubbornness was like "I got this " but alas i didnt so i had to do assisted however i made myself laugh cause i was so close in bust my nose. cardio today so fun times.
time in :10 am
time out :11:15 am …1.15 hours in gym
squats,barbell
2x8=185 pounds
1x8=190 pounds
1x6=195 pounds
1x4=200 pounds
1x2=205 pounds
burnout set 1x5=190 pounds
superset leg extention machine 1x10=85 pounds (go up)
Dead lifts
2x8=135 pounds
1x8=145 pounds
1x6=150 pounds
1x4=155 pounds
1x2=160 pounds
burnout set 1x5=145 pounds (next week go up)
superset 1x9=60 pounds (go up)
Calf raise
1x20=185
1x15-185
1x10=185
1x10=185
ok work out i guess. i mean i did a little more dead lift . kinda disappointed today. i was worn out. i mean i barely ate anything before the gym cause i got right up and went to gym. but also i dont think i am progressing as i should be body comp wise. i looked in the mirror and i dont see any visible changes. Yes i am doing alot of weight but still not seeing it bodyfat wise. I have rearranged my diet and also maybe i aint eating enuf to burn it. i also have been eating my veggies travis and lots of them . broc is growing in my stomach i think. but just unaware of why i cant lose the bodyfat. sorry if i sound depressed. i aint quiting the gym or anything just not seeing results for me doing personal bests. and it takes average 6 to 8 weeks so tehy say and i havent been seeing it. sorry to ramble just bum’d. oh well oh to lifting . tomorrow i lift again due to fact i wanna get back on mon wed and friday schedule . oh well thats the news today
pull ups wide grip (to failure)
1x5= with body weight (160 pounds is my weight)
1x3=with body weight
1x5= with body weight and asst machine at 20 pounds
1x4=with body weight and asst machine at 20 pounds
bent over rows, barbell
2x8=30 pounds
1x8=60 pounds
1x6=70 pounds
1x4=80 pounds
1x2=90 pounds (go up)
burnout set: 1x9=60 pounds (go up)
superset:lat pulldown underhandgrip front-1x8=120 pounds (go up)
Bicep curl(stand dumbell)
2x8=15 pounds
1x8=20 pounds
1x6=25 pounds (adjust according to couldnt handle)
superset standing barbell curls 1x12= 40 pounds
1x10=30 pounds
superset standing barbell curls 1x9=50 pounds
1x10=35 pounds
superset standing barbell curls 1x5=60 pounds (go up )
Good work out today. also got some basic whey protein so diet will include two super shakes with choc whey protein… will be the follow
1 scoop of why
1 bananna
1 cup of milk
added flaxseed
2 tbls of pb.
Due to work week of waking up at 4 am then being at work till 5pm . i will be replacing this recepie for two of my meals. i am proud i got more on bicep curl.
also i been thinking alot to why i probably aint losing weight and gettin leaner is A. fact that my diet has a bit of uncomplaince .B. am i undereating thus not losing cause i am in catabolic state? (kinda possibly mentioned by canada …not sure if he was saying that or not just i am kinda slow lol ).
but also end of next week is my decision day. so we shall take all measurements then . also i am going to be doing a bit more cardio since trying to get bf lower. its not just the weight i am worried about but the bodyfat.
anyways happy sat kids lol
Hey man, very nice progress so far.
I am willing to bet a couple things. First, the after-workout soreness is subsiding. It gets better eventually, and you’ll find yourself missing that exquisite pain. Savor it while you can. Second, you might not see a change in the mirror, but there is definately a change. Looking forward to the pics. Third, you are fidgeting with your diet a lot trying to find the ‘sweet spot’ to start losing weight.
As for leg soreness interferring with cardio:
The day you do legs, do nothing else in the gym. The next 2 days will be the worst, but get on the elliptical for no resistance for 20-55 minutes. After that, incline walk or hiit every day.
For the image issue: Focus on what you have achieved. Feel proud. Look forward assuming you have already lost the weight and hammer down. Act As If!
Second-guessing your diet? I could be wrong about this, but I had a similar issue trying to balance everything out when I didn’t see any weight loss. I got around this by sitting down and writing out EXACTLY what and when I was going to eat. I planned out a month, went to the grocery store, came home and cooked EVERYTHING. Wrapped it all up, stuck it in the freezer and had meals ready to go within minutes. This coupled with solid low intensity cardio produced results I cannot even begin to explain to you.
I found that not worrying about my diet, not missing a meal due to time restraints, and staying religious about my 55 minute incline walking every day just put everything in place.
I enjoy reading your entries. Half of this fight is mental, so keep the stress out, and the focus in.
Again, great job so far.
[quote]Dissonance wrote:
Hey man, very nice progress so far.
I am willing to bet a couple things. First, the after-workout soreness is subsiding. It gets better eventually, and you’ll find yourself missing that exquisite pain. Savor it while you can. Second, you might not see a change in the mirror, but there is definately a change. Looking forward to the pics. Third, you are fidgeting with your diet a lot trying to find the ‘sweet spot’ to start losing weight.
As for leg soreness interferring with cardio:
The day you do legs, do nothing else in the gym. The next 2 days will be the worst, but get on the elliptical for no resistance for 20-55 minutes. After that, incline walk or hiit every day.
For the image issue: Focus on what you have achieved. Feel proud. Look forward assuming you have already lost the weight and hammer down. Act As If!
Second-guessing your diet? I could be wrong about this, but I had a similar issue trying to balance everything out when I didn’t see any weight loss. I got around this by sitting down and writing out EXACTLY what and when I was going to eat. I planned out a month, went to the grocery store, came home and cooked EVERYTHING. Wrapped it all up, stuck it in the freezer and had meals ready to go within minutes. This coupled with solid low intensity cardio produced results I cannot even begin to explain to you.
I found that not worrying about my diet, not missing a meal due to time restraints, and staying religious about my 55 minute incline walking every day just put everything in place.
I enjoy reading your entries. Half of this fight is mental, so keep the stress out, and the focus in.
Again, great job so far.[/quote]
WOW someone answered and is keeping up!!! exciting . someone is reading my thought and my ramblings.
couple of questions the incline how high …and should i do on empty stomach. in the morning or what. Will say that gettin up at 4 am already due to get ready for a ten hour day …5 am to 5pm. fun times . so sleep is rare and then i battle the sleeping disorder . thanks for stopping by !! always feel free to comment i was gettin lonely and almost stopped posting cause i was like dang no one is saying anything …BOGUS LOL …was like dang nice community…must be apt living where no one says anything. lol
[quote]newbie2bb wrote:
couple of questions the incline how high …and should i do on empty stomach. in the morning or what. Will say that gettin up at 4 am already due to get ready for a ten hour day …5 am to 5pm. fun times . so sleep is rare and then i battle the sleeping disorder . thanks for stopping by !!
[/quote]
I started at an incline level of 12 at 3.8 mph for 30 minutes. After a few weeks I was able to ratchet it up to full incline (15) at 4.4 mph for 55 minutes. Note that it is NOT necessary to walk this long. If you are starved for time, do at LEAST 12 minutes. The key is consistancy. 12 minutes of cardio post-lifting every day will guarantee results. I would drink my post-workout drink immediately after my last lift, wait a few minutes, and then get on the treadmill.
As for the lack of sleep, that really sucks man. What are you taking/doing to help fall asleep? How many hours a night are you averaging?
I bought a few books on Quantum Gravity (seriously). This really helps me fall asleep faster, not to mention a nice mental workout. It’s always good to expand your understanding of anything. If not quantum theory, buy some quality nutrition books.
Good luck, keep us updated.
week 4 in program
Bench Press (flat),barbell
1x8=90 pounds (warm up sets)
1x7=120 pounds
1x6=130 pounds
1x4=135 pounds
1x4=145 pounds (accidently put too much weight but did it)burnoutset 1x6=115 pounds (go up)
Flys (flat) dumbell== superset 1x11=30 pounds (go up)
Shoulder press (seated),barbell
2x8=45 pounds (warm up sets)
1x7=70 pounds
1x6=75 pounds
1x4=80 pounds
1x1=85 pounds
burnoutset 1x4=70 pounds (stay)
Lat raise (standing)== superset 1x7=20 pounds (go up )
Bar dips (to failure)
1x5=my body weight 160 pounds
1x6= with 20 pound assisted machine
couldnt do anymore burnt out
Tricep pulldown(cable)==superset 1x10=110 pounds (go up)
Crunches on ball
1x20
1x15
1x14
1x15
Good workout going to go up in shoulders . also since doing heavier weight going to only do one set for warm up at lower weight so i can bust out heavier weights in the end. Also accidently did the weights on bench. so almost to the max on my bench and also learned lesson that People are stronger than they think… well tomorrow cardio time on incline …going to try steady state for 3o min…
The mind has a crazy amount of power when it comes to lifting. Looking at the bar and saying to yourself “time to work, I KNOW I can lift this” compared to “I went up 10 lbs I HOPE I can still get 3 reps” will have a huge influence on your progress. Keep up the good work and keep pushing yourself to the limit.
HARDWORK=RESULTS
p.s… how you doing on the nutrition side of things?
hey …i am doing ok on side of nutrition. i get up at 4 am and working 5 am to 5pm due to holiday season so …couple of cokes in morning but doing rather well. i live off of shakes lol
shakes is :
1 bananna
2 cups of milk
2 scoop of whey protein
2 tblspoon PB
blended by the magic bullet and thats two of my meals …
then chicken and veg med 2 cups
green tea and water all day long
later that night i will have two cups of cottage chesse with brwn rice usually and then bed time.
and if i work out i add a whey shake in middle of it .
and if ever hungry i have spinach salad with crush nuts and vingerette dressing
i guess i could have organized it better but thats what i normally eat