Dday Shoots for 30lbs

Training Training Logs
21

BACK DAY!!! What an awesome session, increased weight every lift, now to not be such a pussy on the other days. I had an extra push today,the glove wearing,cocked hat, 135lb tattoed curl machines were in there last night showing off their “guns”, all 11 inches of them. I shouldn’t be annoyed by these guys but they’re trainer wanna be’s at least F’ing lift!

While I was doing ROM DL, bent rows, and pull downs these guys were doing 45lb EZ curls by the 100’s, then when they were done they left the weight on the floor and went to do abs. WTF??
Back to the reason for this log, weights.

ROM DL
135 2x10
205 1x10
225 4x8-10 (previous week 205)

D bar pull downs
100 1x10
170 4x8-10

DB bent row
40 1X10
65 4x10

low row wide bar
100 4x10

shrugs
65 1x10
75 2x10
85 1x10

Shoulder clicked a bit on the pull downs but not like it had so I finished them. The low row weight wasn’t much but my back was cooked when I got there so I figured I’d make sure to get 10 with good form and slow ripping excentric portion of the lift. Best workout I’ve had in a bit, my hope is that now that I’ve adjusted to the higher calories my energy levels will increase, last week my energy was way down presumably because of my diet change.
Speaking of diet…

6am
2 scoops LCMD
2 cups whole milk
1/4 cup oats
2 flame out
creatine
multi
potassium
magnesium
apple cider vinager tab

8am
1/2lb turkey burger
pinch cheese
pecans

11:30a
6oz chicken breast
1/2 serving peacans
2 cups spinach
balsamic vinagrette

2:30p
turkey fillet mignon
pecans

5:30p
surge
18 BCAA’s though out workout

8:30p
8oz beef steak

10:00p
1 tbsp natural PB

I added the PB last night cause I got home from class early and was hungry.

Break down:
Calories 2730
Fats 124gs
carbs 125gs
protein 290gs

22

[quote]dday wrote:
While I was doing ROM DL, bent rows, and pull downs these guys were doing 45lb EZ curls by the 100’s, then when they were done they left the weight on the floor and went to do abs. WTF??
Back to the reason for this log, weights.
[/quote]

I hear ya man, I get odd looks from everyone at the gym, the trainers there are just like… “Huh”?

They are fluff trainers, don’t get me wrong they are great trainers for super obese individuals, high school kids looking for some beginning lessons, and the elderly… but please don’t make that 30 year old guy thats pretty fit leg press 95 lbs again… it makes me sad, and probably embarasses him.

In terms of body adjustments, my body greatly adjusted to carbs pre workout… that banana in my system really kicks me into high gear 10-15 mins into my workout, odd… but true.

I start BCAAs today, you’re taking 18, I’ve decide to take 12, CW calls for 42, but the botle says no more than 30 a day… so I’m conflicted and I’m not super rich to be buying 6 bottles of BCAAs for 6 weeks of use.

So 12 it is, something is better than nothing, and if it really makes a difference then maybe I’ll up the usage for phase IV.

I am all that is man.

23

Yea those guys are pretty much posers IMO. They probably think they are jacked at 145lbs.

This weekend was nice, made no plans and completely winged it. Diet was fine, had more carbs than I should have but mostly in the form of sweet potatos.

I did not gain any weight, actually lost .2lbs, nothing to be concerned with but I am adding a pre workout meal. I bought 4 different kinds of protein bar all low fat, low sugar and around 25gs of carbs with an average protein of 30gs. Something to try, mainly easy and an aditional 300 calories for an additional 12-1300 calories a week. I want to add calories slowly, so hopefully I don’t gain too much fat.

Somethings I’ve noticed in the first 2 weeks, I’ve caught site of my second row of abs, I can clearly see my triceps and deltoids. Interestingly enough, I may just be gaining a little muscle and losing a bit of fat??? I don’t really know that but it would certainly seem as such.

24

Last night was leg day, initially I thought it was a weinie workout, then I had to walk up 2 flights of stairs…WRONG!

DL
135 1X15
225 2X10
315 3X8
275 1X10

Front squat
135 4X10

Leg curls
145 4X10

Leg extensions
185 4X10

I’m still learing the front squat but so far I’m liking it.

Diet:

6am
2 scoops LCMD
1/4 cup oats
2 cups whole milk
creatine
Flameout
potassium
magnesium
multi vit
fiber

8am
1/2 turkey burger
pinch cheese
walnuts

11:30am
2 cups spinach
6oz chicken
walmuts
1 tbsp cheese
berry balsomic dressing

2:30p
turkey fillet mignon
walnuts

4p pre WO
protein/carb bar

5:45p PWO
Surge

8:30p
8oz pork

calories 2942
Fat 130gs
carbs 141gs
protein 319gs

25

Good work man… I hate the front squat… only because it killlls my wrists with the clean grip and feels so unstable with the crossed arm setup.

maybe I need to just do these on the Smith Machine so I can do more weight and not feel like I’m going to drop the bar.

Keep on keeping on… I’m gonna be bigger than you NYAH NYAH NYAH haha

26

[quote]Blazin wrote:
Good work man… I hate the front squat… only because it killlls my wrists with the clean grip and feels so unstable with the crossed arm setup.

maybe I need to just do these on the Smith Machine so I can do more weight and not feel like I’m going to drop the bar.

Keep on keeping on… I’m gonna be bigger than you NYAH NYAH NYAH haha[/quote]

The front squat is a whole new beast for sure, I do them on the smith machine and don’t think I like it. The smith seems to limit my flexability, I just can’t move my hips right or something, next week I’m going live and see if that helps.

I hope you are bigger than me, give me something to chase.

27

218.6 this morning, supposidly gained 2lbs since saturday, I doubt that, we’ll see what the scale says Saturday for the official weigh in.
Worked chest yesterday, pretty good session, tried to increase the weight on most lifts.

I started with a warm up doing external shoulder rotation movement to help my weak shoulders/rotator cuff muscles, did 3 sets of 20 using a green band (me thinks 20lb). Did some scapular push ups and extensions. Now the actual lifting portion of our show:

DB Bench
50 1x10
75 4x8-10 (mostly 8 or 9)

incline DB bench
55 4x8-10

flies
25 1x10
35 4x10 (last one was 8)

tries
straight bar push down
75 4x10

45lb plate over head extension 4x20

low bench dips with 25lb plate in the lap
4x15

Tricep workout was improvised since the Hurley crew was doing their workout and taking up the entire DB area, I didn’t want to mess with it and pulled out the old school lifts instead.

Did do some abs last night as well, they were pretty random but effective.

Diet

2 scoops LCMD
2 cups whole milk
1/4 cup oats
fiber
creatine
Flameout
magnesium
potassium
multi

8am
1/2lb turkey burger
pinch of cheese (shits dry as hell without it)
pecans

11:30am
2 cups spinach
2 tbsp cheese
2 tbsp berry dressing
pecans
6oz chicken

2:30p
4oz pork steak
pecans

3:45p preworkout
power bar- this mistake won’t happen again, when I selected these bars I looked for low fat low sugar, I added this to fitday this morning somehow I grabbed one that was 20gs of sugar, should have had a snickers at least that has peanuts in it.

5:30p post WO
Surge

8:30p
turkey fillet mignon
4oz pork steak

totals:
calories 3044
fat 130gs
carbs 166gs
protein 313gs

If anyone sees something in my diet or training that appears to be counter productive to my goals please speak up, I’m learning on the fly here.

28

Last night was nothing but cardio. I normally walk for 30min but decided to see if I could run a mile, turns out I can. I haven’t ran for more that 30 seconds at a time in years. Ran a mile without being to winded, my lungs could have ran another mile or more but my body didn’t want to. I started getting a mild cramp in my lower back, probably due to the curve in my spine. I think I’ll continue to run on wednesdays and walk M-F.

Food:
6am
2 scoops LCMD w/water
creatine
multi
Flameout

8am
1/2 turkey burger
pecans

11:30am
2 cups spinach
2 tbsp cheese
2 tbsp berry vinagrette
pecans

2:30p
turkey fillet
pecans

5:30p
5oz pork

8:30p
5oz pork

10:30p
1 tbsp peanut butter (came home from school hungry)

Totals:

calories 2158
Fat 116gs
carbs 39gs
protein 241gs

29

I hear ya about running man, I surprised myself a month or two ago, ran 5k… I was shocked that I ran more than a mile and that I wasn’t dead.

Gotta love fitness.

30

[quote]Blazin wrote:
I hear ya about running man, I surprised myself a month or two ago, ran 5k… I was shocked that I ran more than a mile and that I wasn’t dead.

Gotta love fitness.[/quote]

5k!!! F that! I’m certain I couldn’t run that far…well…maybe?

DUDE!!! Why am I hungry all the time! When I was eating way less I wasn’t ever hungry, now all I can think about is eating. I don’t want to eat a large pizza or anything but I keep looking at my lunch box wanting to eat everything in it right now.

31

Yesterday was back day.

ROM DL
135 2X10
235 4X8-10

lat pull
120 1x10
140 4x8-10

low row
140 1x10
170 4x8-10

DB shrugs
85 1x10
95 1x10
100 2x10
110 1x10

single arm lat pull
70 4x10

Did the single arm to work on an imbalance in my lats, right one is large left one is almost not even there. I did all 4 sets with only my left arm.
When I do heavy ROM DL my left shoulder (which is F’d) feels like it’s about to come off, it’s like there are no connections from my scapula to the humorus? This is on the posterior side, like I’ve torn my rotator cuff muscles completely off? I’ve seperated this shoulder no less that 3 times, broken the clavicle once and at one point in life I could stand up to fast and my shoulder pop out of socket? I saw a Dr. years ago and he didn’t find anything wrong? May need a second opinion.

Diet: Pretty standard
2 scoops LCMD
2 cups whole milk
1/4 cup oats
fiber
creatine
Flameout
magnesium
potassium
multi

8am
1/2lb turkey burger
pinch of cheese
pecans

11:30am
2 cups spinach
2 tbsp cheese
2 tbsp berry dressing
pecans
6oz chicken

2:30p
turkey fillet mignon
pecans

3:45p preworkout
Pure protein bar

5:30p post WO
Surge
creatine

8:30p
8oz pork steak

calories 3091
fat 141
carbs 148
protein 323

Tomorrow I weigh in and will need to make adjustments to my diet accordingly. I wonder if I shouldn’t weigh in daily?

32

Tonights training.

Standing military press
100 4x10

lateral raise
25 4x10

front raise
blue band 4x10

Band curls
2x20

EZ curls
50 4x10

concentration curls
30 4x10

33

Good working man, can’t wait to see your weigh in…

34

I’m scratching my head with this gaining weight thing. Yesterdays weight 220??? I’m gaining way to fast, tomorrow I hit the reset button.

35

Time to rest this phase of my training. I somehow allow myself to believe that eating an extra 1000 calories a day over my fat loss diet was a good idea, 6lbs later I’ve realized I’m a dumb shit. Starting today I’m cutting WAY back. I’ve dumped the oats from my morning shake, the only carbs I’ll have are in 2 cups of milk in the morning and Surge post workout, I’m going to do this for the next week at the least. We’ll see where I am Saturday and adjust again.

36

[quote]dday wrote:
Time to rest this phase of my training. I somehow allow myself to believe that eating an extra 1000 calories a day over my fat loss diet was a good idea, 6lbs later I’ve realized I’m a dumb shit. Starting today I’m cutting WAY back. I’ve dumped the oats from my morning shake, the only carbs I’ll have are in 2 cups of milk in the morning and Surge post workout, I’m going to do this for the next week at the least. We’ll see where I am Saturday and adjust again.[/quote]

Personally, I think you should keep cals where they are at, youre probably experiencing a rebound effect from dieting. 2700 for someone your size, unless youre like 8 feet tall, seems lowish, so I wouldnt sweat eating that much, I was going to even sugest upping it.

37

[quote]Defekt wrote:
Personally, I think you should keep cals where they are at, youre probably experiencing a rebound effect from dieting. 2700 for someone your size, unless youre like 8 feet tall, seems lowish, so I wouldnt sweat eating that much, I was going to even sugest upping it. [/quote]

I’ve thought about the rebound too, maybe it’s just water?? I’m just really scared to get fat again.
If I continue with last weeks calorie intake how do I decide when enough is enough and back the calories off or maintain? Hope that makes sense. Thanks Defekt.

38

Take a picture of yourself every week, and measure your arms/waist the same day. If your weight is going up, and your arms arent moving, but your waist is, youre doing it wrong. give it a good 4-6 weeks before you compare numbers though, and make sure your “conditions” are the same ie: hydration/carb loading ect.

Expect some fat gain though, it isnt the end of the world, it can be dieted off just as easily as before, unless you gain a good 50 pounds of it, and you wont if you are looking in the mirror.

39

[quote]Defekt wrote:
Take a picture of yourself every week, and measure your arms/waist the same day. If your weight is going up, and your arms arent moving, but your waist is, youre doing it wrong. give it a good 4-6 weeks before you compare numbers though, and make sure your “conditions” are the same ie: hydration/carb loading ect.

Expect some fat gain though, it isnt the end of the world, it can be dieted off just as easily as before, unless you gain a good 50 pounds of it, and you wont if you are looking in the mirror.

[/quote]

Yea, you’re right. I have initial measurements from the start of this and ment to measure this weekend but forgot. Ok, I’ll continue the higher calories, starting tomorrow, don’t have the food today. If I get home early from class tonight I’ll measure or do it in the morning. Thanks again.

40

Weight this morning 220.
Last night’s training.

DL
225 1X10
315 3x10/8/5
225 1x10

front squat
115 4x10

leg curl
140 4x8

calf raise
225 4x10

I tried to up the DL but failed on 335, totally mental because I threw 315 up 10x right after that but had a hard time with the rest of the sets after that. I just couldn’t wrap my head around the lift, I did them right but was pretty pissed about the whole thing. I mean come on, I pounded out 315 but couldn’t move 335? Fucking pussy!
Front squats kick ass, did them live this time and kept it light since I’m learning but could easly have done considerably more weight, just taking it slow.

Got some measurements which I’ll post shortly so I can quote the initial numbers for compairison.