[quote]El_Animal wrote:
Professor, I know what you mean. I used to weigh myself every morning and it drove me crazy. I weigh myself every two weeks now. Although I’m beginning to think that may be too much.
[/quote]
If you are going to weigh yourself really often, you need to use a moving average. For me, I weigh-in and take BF% once every cycle on leg day. The most important thing is to be consistent on your measurements and look at the trend not just this times number.
[quote]blue9steel wrote:
El_Animal wrote:
Professor, I know what you mean. I used to weigh myself every morning and it drove me crazy. I weigh myself every two weeks now. Although I’m beginning to think that may be too much.
If you are going to weigh yourself really often, you need to use a moving average. For me, I weigh-in and take BF% once every cycle on leg day. The most important thing is to be consistent on your measurements and look at the trend not just this times number.[/quote]
Thanks for the tip. But since I’m weighing in every two weeks it’s kinda hard to see a trend. Cae to elaborate?
April 12th, 2006
Training: AoW
-A Back Squats 3 x 12 @ 200lbs with 90 second rest intrevals. Completed with some cheating.
-B Bent over Rows 3 x 12 @ 100lbs with 90 second rest intrevals. Completed sucessfully.
-C Flat Bench Presses 3 x 12 @ 140lbs with 90 second rest inrevals. See Comments.
-D Seated Calf Raises 3 x 12 @ 100lbs with 90 second rest intrevals. Completed sucessfully.
-E Triceps Press-Downs 3 x 12 @ 145lbs with 90 second rest intrevals. Completed sucessfully.
-F External Rotations 3 x 12 @ 10lbs with 90 second rest intrevals. Completed sucessfully.
Duration: 1 hoyur 5 minutes
-About 20 minutes worth of ab and posture work at home
Comments:
Well this workout was absolutely brutal. I shouldn’t be disappointed though as I KNOW I got a good workout from those squats. I onl cheated on the final two reps. I’m not sure how much I should lower the weight next time though. proabaly only 5lbs but this whole workout was just guessing the weights basically.
I hit failure with a weight that was too heavy on the flat bench presses and I got 1 set of 12 with 140lbs and then 2 more to failure but I think if I would have started with 140 I would have got it. I think I can increase the triceps-press-downs. Other than that all the weights are good.
April 13th, 2006
Training: Cardio
-35 minutes elliptical
-5 minutes stairmaster
-Grip Work:
-A Reverse BB Curls 6 x 4 @ 80lbs with 60 second rest intrevals. Completed sucessfully.
-B Plate Pinches 6 x to failure @ 50lbs with 60 second rest intrevals. Completed sucessfully.
Duration: 1 hour
-About 20 minutes worth of ab and posture work at home
Comments:
I don’t know what made me do the extra 5 minutes of cardio but the grip work is feeling easier. I still can’t plate pinch the 35s though. Besides that, I’m STILL sore from Monday’s push-presses and somewhat from the good mornings and now my quads are sore from the squats. Life is good.
i really dont get how you do 35 mins of cardio wit ease. I HATE CARDIO…i fuckin hate it with a passion. Its boring…unenjoyable…it feels like actual work. Even with headphones…still just as fuckin boring. Yet people who wanna bulk still do it…wouldnt you take advantage of the fact that you are trying to get bigger and not do any cardio at all?
[quote]facko wrote:
i really dont get how you do 35 mins of cardio wit ease. I HATE CARDIO…i fuckin hate it with a passion. Its boring…unenjoyable…it feels like actual work. Even with headphones…still just as fuckin boring. Yet people who wanna bulk still do it…wouldnt you take advantage of the fact that you are trying to get bigger and not do any cardio at all?[/quote]
I hear what you’re saying but the thing is, I LOVE being in the gym. 35 minutes of cardio doesn’t really feel like that much to me and seeing as how I don’t want to get too sloppy, I do it.
Thanks for checking out my journal.
April 14th, 2006
Training: AoW
-A1 Barbell Hack Squats 4 x 6 @ 225lbs with 75 second rest intrevals before A2. Completed successfully.
-A2 Standing DB Hammer Curls 4 x 6 @ 80lbs with 75 second rest intrevals before A1. Completed successfully.
-B1 DB Hang Cleans 4 x 6 @ 100lbs with 75 second rest intrevals before B2. Completed successfully.
-B2 Skullcrushers 4 x 6 @ 80lbs with 75 second rest intrevals before B1. Completed successfully.
-C1 Incline Bench Presses 4 x 6 @ 145lbs with 75 second rest intrevals before C2. Completed successfully.
-C2 Standing Cable Crunches 4 x 6 @ 140lbs with 75 second rest intrevals before C1. Completed successfully.
-Stretches
Duration: 1 hour 5 minutes
-About 20 minutes worth of ab and posture work at home
Comments:
Today was a great workout. Despite it being a little rainy here in southern california, I had a ton of energy today. I guess it’s because I got such good sleep last night. I’m still sore in the should quads and back but definitely not as badly.
April 15th, 2006
Training: Cardio
-35 minutes elliptical
-5 minutes stairmaster
-Grip Work:
-A Reverse Wrist Curls 4 x 6 @ 40lbs with 60 second rest intrevals. Completed sucessfully. Last Time: 40lbs
-B Heavy Shrugs 4 x to failure @ 245lbs with 60 second rest intrevals. Completed sucessfully. Last Time: 245lbs
Duration: 1 hour
-About 20 minutes worth of ab and posture work at home
Comments:
I’m feeling pretty good today. My traps actually feel sore for the first time in a long time from those DB Hang Cleans. Tomorrow I will be weighing in and resting up.
April 16th, 2006
Training: Rest
-Stats as of 4/16/06
-Calves 14.5in
-Arms 13.25in
-Waist 30.74in
-Quads 22in
-Chest 38.5in
-Neck 14.5in
-Weight 166lbs
-Bodyfat 11mm
-About 20 minutes worth of sprinting and posture work at home
Comments:
I’m down a pound from my last weigh in but in all honesty it was expected as my time on the road definitely effected my diet.
April 17th, 2006
Training: AoW
-A1 Push-Presses 10 x 3 @ 125lbs with 70 second rest intrevals before A2. Completed sucessfully. Last Time: 120lbs
-A2 Chin-Ups 10 x 3 @ Bodyweight + 40lbs with 70 second rest intrevals before A1. Completed sucessfully. Last Time: Bodyweight + 37.5lbs
-B1 Standing Calf Raises 10 x 3 400lbs with 70 second rest intrevals before B2. Completed sucessfully. Last Time: 395lbs
-B2 Good Mornings 10 x 3 @ 135lbs with 70 second rest intrevals before B1. Completed sucessfully. Last Time: 125lbs
-C1 Dips 10 x 3 @ Bodyweight + 47.5lbs with 70 second rest intrevals before C2. Completed sucessfully. Last Time: Bodyweight + 45lbs
-C2 Side Bends 10 x 3 @ 70lbs with 70 second rest intrevals before C1. Completed sucessfully. Last Time: 50lbs
-About 15 minutes worth of sprints and posture work at home
Duration: 1 hour 38 minutes
Comments:
This workout felt easier this time around. It was still long as hell but everything was easy except for maybe the chin-ups which I failed on the last rep of the last set but that’s what’s supposed to happen so…
April 18th, 2006
Training: Cardio
-35 minutes elliptical
-5 minutes stairmaster
-Grip Work:
-A Reverse Wrist Curls 8 x 3 @ 40lbs with 60 second rest intrevals. Completed sucessfully.
-B Farmer’s Walks 8 trips @ 150lbs with 60 second rest intrevals. Completed sucessfully.
Duration: 1 hour
-About 15 minutes worth of sprints and posture work at home
Comments:
Not a lot of soreness today except for my traps. Last week my delts were absolutely trashed from the push-presses. I decided to switch up my grip work as my returns were stalling. The reverse wrist curls are now done with my hands down instead of out in front of me.
April 19th, 2006
Training: AoW
-A Back Squats 3 x 12 @ 195lbs with 90 second rest intrevals. Completed successfully. Last Time: 90 second rest intrevals
-B Bent over Rows 3 x 12 @ 100lbs with 85 second rest intrevals. Completed sucessfully. Last Time: 90 second rest intrevals
-C Flat Bench Presses 3 x 12 @ 140lbs with 85 second rest inrevals. See Comments. Last Time: 90 second rest intrevals
-D Seated Calf Raises 3 x 12 @ 100lbs with 85 second rest intrevals. Completed sucessfully. Last Time: 90 second rest intrevals
-E Triceps Press-Downs 3 x 12 @ 150lbs with 85 second rest intrevals. Completed sucessfully. Last Time: 90 second rest intrevals
-F External Rotations 3 x 12 @ 10lbs with 85 second rest intrevals. Completed sucessfully. Last Time: 90 second rest intrevals
Duration: 1 hour
-About 15 minutes worth of sprints and posture work at home
Comments:
This workout gets me every time. And I always seem to screw up on the bench presses. I took them a lot slower than I should have and I ended up failing on the second set instead of getting 3 x 12. Nonetheless, it was a good workout.
April 20th, 2006
Training: Cardio
-35 minutes elliptical
-5 minutes stairmaster
-Grip Work:
-A Reverse Cable Curls 6 x 4 @ 120lbs with 60 second rest intrevals. Completed sucessfully.
-B Isometric Cable Pinch-Grip Holds 6 holds @ 100lbs with 60 second rest intrevals. Completed sucessfully.
Duration: 1 hour
-About 15 minutes worth of sprints and posture work at home
Comments:
Again I’m changing up the grip work to keep the progress coming. I had to get creative to find an exercise that challenged my pinch grip but surprisingly I think this will work very well. All soreness is gone but I’m a bit on the tired side today.
April 21st, 2006
Training: AoW
-A1 Barbell Hack Squats 5 x 6 @ 225lbs with 75 second rest intrevals before A2. Completed successfully. Last Time: 4 sets
-A2 Standing DB Hammer Curls 5 x 6 @ 80lbs with 75 second rest intrevals before A1. Completed successfully. Last Time: 4 sets
-B1 DB Hang Cleans 5 x 6 @ 100lbs with 75 second rest intrevals before B2. Completed successfully. Last Time: 4 sets
-B2 Skullcrushers 5 x 6 @ 80lbs with 75 second rest intrevals before B1. Completed successfully. Last Time: 4 sets
-C1 Incline Bench Presses 5 x 6 @ 145lbs with 75 second rest intrevals before C2. Completed successfully. Last Time: 4 sets
-C2 Standing Cable Crunches 5 x 6 @ 140lbs with 75 second rest intrevals before C1. Completed successfully. Last Time: 4 sets
-Stretches
Duration: 1 hour 5 minutes
-About 15 minutes worth of sprints and posture work at home
Comments:
Wow, these workouts are really starting to kick my ass. I really wasn’t expecting that today. Anyway, I’m not really sore or anything anymore. No weigh in this weekend just cardio on saturday morning.
April 22nd, 2006
Training: Cardio
-35 minutes elliptical
-5 minutes stairmaster
-Grip Work:
-A Reverse Wrist Curls 4 x 6 @ 30lbs with 60 second rest intrevals. Completed sucessfully.
-B Farmer’s Walks 4 trips @ 170lbs with 60 second rest intrevals. Completed sucessfully.
Duration: 1 hour
-About 15 minutes worth of sprints and posture work at home
Comments:
Despite a really crappy night’s rest energy is actually really good today. I’m not sure if I should take a nap to make up for it or not. I’m not sore and I already got everything done today. Just relaxing.
April 23rd, 2006
Training: Rest
-About 15 minutes worth of sprints and posture work at home
Comments:
Hey guys, I have absolutely nothing to report today as it’s just a rest day and I didn’t weigh in. My pictures are being developed and should be done tomorrow. Can’t post my diet either sorry.
April 24th, 2006
Training: AoW
-A1 Push-Presses 10 x 3 @ 130lbs with 70 second rest intrevals before A2. Completed sucessfully. Last Time: 125lbs
-A2 Chin-Ups 10 x 3 @ Bodyweight + 40lbs with 70 second rest intrevals before A1. Completed sucessfully. Last Time: Bodyweight + 40lbs
-B1 Standing Calf Raises 10 x 3 405lbs with 70 second rest intrevals before B2. Completed sucessfully. Last Time: 400lbs
-B2 Good Mornings 10 x 3 @ 140lbs with 70 second rest intrevals before B1. Completed sucessfully. Last Time: 135lbs
-C1 Dips 10 x 3 @ Bodyweight + 50lbs with 70 second rest intrevals before C2. Completed sucessfully. Last Time: Bodyweight + 47.5lbs
-C2 Side Bends 10 x 3 @ 72.5lbs with 70 second rest intrevals before C1. Completed sucessfully. Last Time: 70lbs
-About 15 minutes worth of sprints and posture work at home
Duration: 1 hour 38 minutes
Comments:
This workout went a lot better than last time. I was able to progresson everything I wanted ot and I left the gym sweating my ass off. This week will be a very busy week though so I better enjoy right now while I can.
April 25th, 2006
Training: Cardio
-35 minutes elliptical
-5 minutes stairmaster
-Grip Work:
-A Reverse Cable Cutls 8 x 3 @ 140lbs with 60 second rest intrevals. Completed sucessfully.
-B Isometric Cable Holds 8 holds @ 100lbs with 60 second rest intrevals. Completed sucessfully.
Duration: 1 hour
-About 15 minutes worth of sprints and posture work at home
Comments:
I had some restless sleep last night so I’ve been slightly out of it today. I hope to get better sleep tonight as tomorrow will be very hectic. I’ll at least be able to escape during my workout.
April 26th, 2006
Training: AoW
-A Back Squats 3 x 12 @ 195lbs with 80 second rest intrevals. Completed successfully. Last Time: 85 second rest intrevals
-B Bent over Rows 3 x 12 @ 100lbs with 80 second rest intrevals. Completed sucessfully. Last Time: 85 second rest intrevals
-C Flat Bench Presses 3 x 12 @ 140lbs with 80 second rest inrevals. See Comments. Last Time: 85 second rest intrevals
-D Seated Calf Raises 3 x 12 @ 100lbs with 80 second rest intrevals. Completed sucessfully. Last Time: 85 second rest intrevals
-E Triceps Press-Downs 3 x 12 @ 150lbs with 80 second rest intrevals. Completed sucessfully. Last Time: 85 second rest intrevals
-F External Rotations 3 x 12 @ 10lbs with 80 second rest intrevals. Completed sucessfully. Last Time: 85 second rest intrevals
Duration: 58 minutes
-About 15 minutes worth of sprints and posture work at home
Comments:
I was surprised that this workout last as long as it did. I guess I’m used to the 10 x 3 days lol. I’m still failing a little early on the bench presses though. I think I’m predominately fast twitch in that area. I feel great today and I’m not sore at all. Tomorrow will be a busy day though. I think I’ll still be able to make it to the gym for cardio.
April 27th, 2006
Training: Cardio
-35 minutes elliptical
-5 minutes stairmaster
-Grip Work:
-A Standing Reverse Wrist Curls 6 x 4 @ 50lbs with 60 second rest intrevals. Completed sucessfully.
-B Plate Pinches 6 trips @ 150lbs with 60 second rest intrevals. Completed sucessfully.
Duration: 1 hour
-About 15 minutes worth of sprints and posture work at home
Comments:
Very busy day today so I can’t think of anything to post. I might update tomorrow.