[quote]TheDudeAbides wrote:
Your incline bench isn’t that far off from your flat. When was the last time you did incline anything …? Expect those numbers to increase.
If you like the routine, then you will be successful. [/quote]
I would have to say, um… NEVER. So, yeah, I’ll probably boost that number up fairly quickly.
I was surprised by my 5RM on flat bench. That’s a good amount more (relatively speaking) than I had previously been able to do. Only really struggled on the last rep.
Yeah, I’m liking this program. I woke up with some nice soreness in my shoulders and chest. Been a while since I felt that, so I’m taking it as a good sign.
I also read “Massive Eating” by John Berardi. Using his calculations, I should be eating ~3900 calories a day. I suppose I’ll jump on the common bandwagon and say that that seems like a shit-ton of food. Especially for someone who still retains ~19% body fat.
Anyhoo, I think I’ll follow those principles when I do my winter bulk. My concern right now is strength gains and to get sub-15% BF. All the better if I actually hit respectable numbers for the November contest.
[quote]darwin420 wrote:
I also read “Massive Eating” by John Berardi. Using his calculations, I should be eating ~3900 calories a day. I suppose I’ll jump on the common bandwagon and say that that seems like a shit-ton of food. Especially for someone who still retains ~19% body fat.
[/quote]
I always struggle with numbers like that. I’m in a similar boat as you, not the same, but only because I weigh more 
More like an ocean liner. I have a rough time (ya, boo-hoo me) eating 3000/day, clean at that. Days like that are usually a re-feed day on the weekend.
At least it’s a common paranoia… I’m still trying to consistently hit 3000/day. I have put on weight in the last couple weeks, though, and I have my monthly BF testing on Thursday. Ima gonna shoot myself if my BF went up. 
Nah, just kidding. It just means that I lost ground during those couple of weeks of a screwed up schedule. Motivation, baby!
Todays workout will be:
Deadlift, Back squat, Weighted Hypers, and Ghetto GHR’s (I’ll figure out a way to do them in my gym).
I’m excited. My shoulders and chest are still a little sore-ish from Monday, but feel great. I think this program switch was better than anything I could have come up with.
WEEK 14 - July 2, 2008
LIFTS:
DEADLIFT:
135x10
190x5
225x3
275x1
295x3
BACK SQUAT:
135x8
185x8
205x8
205x8
205x5 <–ugh
HYPERS:
BW+25 3x8
This is where my routine fell apart. I tweaked something in my back on the last rep of my last set. At least I had my Ghetto GHR’s up next, which I should have been able to do…
…Either I’m not creative enough, or there really isn’t a good way to do these in my gym. I couldn’t find anything to adequately brace my feet under, so I keep sliding around when I started lowering myself.
For those of you who do GHR’s without proper equipment, I’d be interested in knowing how you do them. Share with the group!
And, I’ve decided. Come hell or high water, I’m going to eat more. I got lightheaded during my squats, and I really don’t think it was improper breathing or lack of hydration. I simply need to eat more.
[quote]darwin420 wrote:
This is where my routine fell apart. I tweaked something in my back on the last rep of my last set. At least I had my Ghetto GHR’s up next, which I should have been able to do…
…Either I’m not creative enough, or there really isn’t a good way to do these in my gym. I couldn’t find anything to adequately brace my feet under, so I keep sliding around when I started lowering myself.
For those of you who do GHR’s without proper equipment, I’d be interested in knowing how you do them. Share with the group!
[/quote]
I have seen them where you put your feet under a weighted barbell. Have fun with that.
My back feels so much better this morning, so no lasting impact on my training!!
Since today is body fat testing day, I took measurements.
Measurement / Taken 6-1 / Taken 7-3 / Change
NECK: 15.5" / 15" / -0.5"
CHEST: 40" / 41" / +1.0"
ARM: 13.75" / 14.25" / +0.5"
BELLY: 38" / 38.5" / +0.5"
WAIST: 38.5" / 37.5" / -1.0"
THIGH: 23" / 24" / +1.0"
CALF: 16" / 16.5" / +0.5
I’m not sure how to read this information. My belly and chest increased in size, but I lost the inch on my waist. My wife assures me that I’m still trimming out, so I don’t know… The weird thing is that the sides of my belly are disappearing, which seems to be pushing the central part more outward (I don’t know how to explain it better than that).
I guess the proof will be in the BF test. If it’s gone down, then I’m not going to worry.
I also made a bet with my Self. I shaved off my beloved goatee, and won’t re-grow it until I hit my body fat goal of sub-15%. Talk about motivation and dedication, that’s it right there, folks.
Body fat testing was a little weird today. My regular trainer was out for the holiday (I wish they would have told me, I would have done this yesterday), so a different trainer did my test.
The Weigh-In: 203 pounds. Up 6 pounds in the last month.
The first test came to 14.4%
The second test came to 13.8%
I am hesitant to accept this. So, we did a bio-impedence test (yes, I know they are quite inaccurate), which said I was at 17.8%
So, I’m splitting the difference, and putting myself at roughly 16% …
I also made an appointment to be retested next Thursday, by my regular trainer. Just to remain consistent.
What a busy weekend. Couldn’t find an open gym on Friday, which sucked. Did a crappy workout with what gear I have. Spent a good portion of the weekend working around the house. My band had two shows this weekend, so I also moved a shit ton of heavy band gear.
Not optimal, and definitely not supporting my goals, but at least I remained active.
I found out there’s a powerlifting gym in my town, so I’m going to check it out this week. It’d be worth the $45/month if I could train with the powerlifters there.
I checked out that gym last night. The true powerlifting gym is private, and only for the team that trains there. But, the facility itself is pretty good, and I’m thinking about joining. I didn’t have to wait for equipment, and, by the gods, people were actually squatting in the squat rack!
Anyhoo… my lifts for yesterday:
FLAT BENCH:
45x10
95x8
115x5
125x3
135x1
155x5 ← only 40 pounds to go to benching bodyweight!
YATES ROW:
45x10
115x10
115x10
115x10
115x10 ← time to up the weight!!
INCLINE PRESS:
115x6
115x5 ← +1 rep from last week.
115x4
FACE PULL:
80x12
90x12
90x12 ← time to go heavier!
INCLINE SIT-UPS:
BW+25 3x12
All in all a good session.
I’m thinking about closing my log on here. Unless people are that interested in it, I don’t feel like I need the log to keep myself honest anymore. But, if people like to see the ups and downs, and maybe if it helps keep someone motivated, I’ll keep posting.
Holy crap… DOMS sucks. I felt all good about my workout from Monday, but last night about an hour before bed, I started getting wicked soreness in my shoulders and back (nothing on the pecs, tho). It really threw me for a loop, because I’ve generally always gotten sore RIGHT AFTER a workout, not a day later.
Out of curiosity, is delayed soreness MORE likely to happen if your diet is more controlled? Or is it unrelated?
On another note, I’ve started drinking 2-3 gallons of milk a week. Not sure if it’s helping, but my last couple chest days have seen some significant improvement. Gee, imagine that… eat more to lift more. Why didn’t anyone tell me? (j/k)
WEEK 15 - 7-9-2008
LIFTS:
DEADLIFT:
135x10
185x5
225x3
275x1
300x3 ← tough. I think I’ll work up to 5 before moving to the next weight.
BACK SQUAT:
135x8
185x3
205x8
205x8
205x8 ← not sure why, but I’m beginning to hate squats. Maybe it’s just a volume thing.
HYPERS:
BW+25 3x10
GHETTO GHR:
BW 2x6 ← I had people hold down my feet. These were really tough, and I lack the strength to go more than a few degrees down before I fall uncontrollably. Good exercise, though.
All in all, a good session. I wonder if I’m going to suffer from DOMS tomorrow night, lol.
Body fat testing today… done by the same guy who has been doing it the last 4 months.
Weight: 203
Body fat: 17%
Next month we are going to start with a 7 or 13 point test. I’d like the higher accuracy, even though I’m obviously still on a downward trend.
[quote]darwin420 wrote:
Holy crap… DOMS sucks. I felt all good about my workout from Monday, but last night about an hour before bed, I started getting wicked soreness in my shoulders and back (nothing on the pecs, tho).
It really threw me for a loop, because I’ve generally always gotten sore RIGHT AFTER a workout, not a day later.
Out of curiosity, is delayed soreness MORE likely to happen if your diet is more controlled? Or is it unrelated?
On another note, I’ve started drinking 2-3 gallons of milk a week. Not sure if it’s helping, but my last couple chest days have seen some significant improvement. Gee, imagine that… eat more to lift more. Why didn’t anyone tell me? (j/k)[/quote]
I only get DOMS after an extended deload or when trying a completely new exercise. I really don’t think there is a correlation to diet.
Milk is good. How many calories are you downing now? I’m anywhere between 2500-3000 consistently. Low end on off days, upper end on training days.
As far as your log, it’s up to you. I enjoy reading it.
[quote]TheDudeAbides wrote:
I only get DOMS after an extended deload or when trying a completely new exercise. I really don’t think there is a correlation to diet.
[/quote]
Exact same for me. Or sometimes I get DOMS when I do extra sets beyond what I’m used to. Oh yeah, when I do get DOMS its almost always a full day later.
I also enjoy following your log. I’m interested to see how your new program goes. I’m considering making a change eventually…
As long as people are reading it, and are interested in the progress, then it stays!
The DOMS is probably just me adjusting to the new program. Given that I’ll be adjusting the specific exercises every 3-5 weeks, I imagine that I’ll just have to get used to it. With Rippetoes, I almost never got DOMS after the first couple weeks, so it threw me for a small loop.
I’m about the same as you. My non-training days I’m close to 2500/2600-ish. On training days I’ve been getting anywhere from 2800-3200. Some days have spikes as high as 3500-4000, because I tend to eat when my body tells me it’s hungry (and I have been known to take down multiple pork chops and steaks in a single sitting, scaring my wife and kids )
All in all, I’m happy with my progress. I’m not scared to really eat anymore. My strength is increasing, my fat is going away, and I’m gaining weight.
My biggest problem is eating enough in the morning, but the milk and peanut butter trick has upped my calories for that meal quite nicely.
WEEK 15 - 7-11-2008
LIFTS:
FLAT BENCH (test):
45x10
95x5
115x5
125x10
125x5
CHIN GRIP PULLDOWNS:
100x10
120x10
120x10
120x10 ← the last couple were, well, OW
DB SEATED PRESS:
30x8
30x6
30x6 ← should’ve been hitting 10-15 reps. Go lighter next week.
ROPE PRESSDOWN:
60x10
80x5
80x5
80x5
PREACHER CURL:
25x10
45x10
65x5 ← much harder than I thought
INCLINE SITUPS:
BWx30
Today was pretty tough. My body was definitely exerting itself in new ways. It was a good day, and now I know more about what weights I can handle in the new lifts.
I just hope I can lift my arms by tonight - I have two big shows this weekend. If anyone is up in Maine, and likes the heavy music, drop by the Oxford Fairgrounds tonight.
WEEK 16 - 7-14-2008
Wow. It’s been 4 months already? Cool.
LIFTS:
FLAT BENCH:
45x10
95x8
115x5
125x3
135x1
160x5 ← I think my spotter helped more than he let on. grrr.
YATES ROW:
45x10
120x10
120x10
120x10
120x10
INCLINE PRESS:
95x10
95x6
95x5 ← even dropping the weight I couldn’t get as many reps on the last two sets. grrr
FACE PULL:
100x12
100x12
100x12
And then I had to get back to work. The only thing I missed was weighted incline sits. I can get those done tonight.