My Transformation...

[VibeAlive]

12/01/08 -

Good day folks…

Ok… so tonight:

A. MAX-EFFORT LIFT - Work up to a max set of 3-5 reps.
Barbell floor press

Set 1 - 135 x 5
Set 2 - 155 x 5
Set 3 - 175 x 5
Set 4 - 185 x 3
Set 5 - 195 x 1

*** I think I might go lighter on that one… didn’t keep good form… but I got it up… we’ll see…

B. SUPPLEMENTAL LIFT - Perform 2 sets of MAX reps. (Choose a weight
that you can do 15-20 - Rest 3 - 4 minutes in between sets)

Chinups 2 sets of Max Reps

C. HORIZONTAL PULLING/REAR DEALT - Perform 4 sets of 8-12 reps. (Super Set)
Barbell rows

Set 1 - 115 x 12
Set 2 - 115 x 12
Set 3 - 115 x 12
Set 4 - 115 x 10

*** I do these wide and light… get a good squeeze…

Scare Crows

Set 1 - 12 x 12
Set 2 - 12 x 12
Set 3 - 12 x 12
Set 4 - 12 x 12

*** These are great… and REALLY help my shoulder…

D. TRAPS - Perform 3-4 sets of 8-15 reps
BB Shrugs

Set 1 - 185 x 15
Set 2 - 205 x 9
Set 3 - 205 x 10
Set 4 - 205 x 10

*** Pretty standard shit

E. ELBOW FLEXOR EXERCISE - Perform 3-4 sets of 8-15 reps
Hammer Curls

Set 1 - 35 x 10
Set 2 - 35 x 8
Set 3 - 35 x 9
Set 4 - 35 x 11

*** Decent… but I think I’ll use 30s next time… get a better pump, and a few more reps…

All in all… it was a decent workout… however I heard a small pop when I was doing Hammer Curls… and now my left thumb hurts like shit… I think I tweaked a tendon or something… sucks… :S

[VibeAlive]

12/02/08 -

Bon Ben…

Ok… So today was/is GPP/lagging day… seeing as I’m pretty small still… nothing is really ‘lagging’… I just gotta grow… That said… I STILL wanna hammer the chest and shoulders more…

So…

A1. Incline Squeeze Press

Set 1 - 30 x 12
Set 2 - 30 x 13
Set 3 - 35 x 12

*** These are great… I’m going to go with 35s next time…

A2. Push Ups

Set 1 - MAX
Set 2 - MAX
Set 3 - MAX

*** Pretty standard shit

B. One Arm Pressdowns

Set 1 - 50 x 21
Set 2 - 60 x 15

*** These are my favorite chest exercise… LOVE it…

C. Push Press (1 x 7, 1 x 5, 1 x 3, 1 x 7, 1 x 5, 1 x 3)

Set 1 - 95 x 7
Set 2 - 105 x 5
Set 3 - 115 x 3
Set 4 - 95 x 7
Set 5 - 105 x 5
Set 6 - 115 x 3

*** I underestimated my strength on these… I’ll start with 105…

D1. DB Javelin Thrower Press

Set 1 - 30 x 6
Set 2 - 30 x 7
Set 3 - 35 x 5
Set 4 - 35 x 5

*** These were pretty good… Good form…

D2. Single Iron Cross

Set 1 - 15 x Ya… No…
Set 2 - 10 x 20
Set 3 - 10 x 15
Set 4 - 10 x 14

*** Holy SHIT THESE WERE HARD! REALLY GOOD!

E. DB Lateral Raise

Set 1 - 20 x 9
Set 2 - 15 x 12
Set 3 - 15 x 12

*** Nice finisher for sure… I am having trouble just typing this… lol

I was pretty happy with all that… diet was alright… Had my usual shake… then my second meal had to wait… I had a LONG ASS BORING meeting… which SUCKED… cuz it fucked all my meal timing up… :S

Ummmm… Ya… eating 2 cups of oats is WAY to much to eat in one sitting… gunna have to adjust a few things there…

Right NOW I’m pretty damn tired… I gotta get some damn new pics up soon… :S

[pushmepullme]

Yeah, I saw your two cups and thought it would take me all day to finish that.

Back when I used to eat a lot of oatmeal, I would sometimes just eat it dry, chew it, and chase it with some water. It goes down faster that way, and I’ve always liked the taste of uncooked oatmeal.

[VibeAlive]

Hmmmm… ya eh? Makes sense… cuz holy HELL when it’s hydrated… it’s heavy, and makes you full… REALLY quick… I’ll have to try this whole ‘chew it’ deal… sounds good… drinking it in a shake is pretty simple…

Thanks for the tips P… I appreciate them…

Today is my day off… I’m going to a pub for my pops Bday… Should be good…

[VibeAlive]

12/04/08 -

Re Upper body day… My favorite…

had my shake this morning… I ran out of oats… (and protein…) so I made:

• 1/2 scoop of protein
• 1 cup of Shreddies
• 8 egg whites
• 1 Large Banana
• Splash of 2% moo
• 1/4 cup of Activia Yogurt
• 1 Tbsp Flax seeds
• 1 Tbsp Sunflower seeds
• 1 Tbsp of Flax oil

It was actually pretty tasty

I then wasn’t able to eat my mid morning meal… and I didn’t bring lunch… so I had a BIG ASS ANGUS BURGER and fries… MAN that was good! lol

Tonight before training I’ll have something good… I gotta seriously go shopping again though…

The workout…

Repetition Upper Body

A. REPETITION LIFT ? Perform 3 sets of Max reps
BarBell Bench Press

Set 1 Set 2 Set 3

B. LAT/UPPER BACK SUPERSET ? Perform 3-4 sets of 8-12 reps.
Straight Arm Pulldowns
Bent over flyes

Set 1 Set 2 Set 3

C. MEDIAL DELTS ? Perform 4 sets of 8 - 12 reps.
Dumbbell Lateral Raises
Set 1 Set 2 Set 3

D. TRAPS/ARMS SUPERSET ? Perform 3 supersets of 8-10 reps of each exercise.
BB Shrugs
Tricep Pushdowns (15 - 25)

Set 1 Set 2 Set 3

E. GRIP FOREARM ? Perform 3 sets of timed sets.
Heavy DB holds

Set 1 Set 2 Set 3

[VibeAlive]

Wow… ok… so yesterday was good… Man… I did the workout… felt good… however doing Chest/Shoudlers the Tuesday prior (on GPP day) then doing shoulders again on Thursday was HELL! So I canned the shoudlers from the routine… I kept the chest work in though…

Repetition Upper Body

A. REPETITION LIFT ? Perform 3 sets of Max reps or 4 sets of 12 - 15
BarBell Bench Press

Set 1 - 135 x 12
Set 2 - 155 x 7
Set 3 - 155 x 4
Set 4 - 135 x 8

*** I was weak and not recovered enough from the GPP day… I might keep this one light next time… a plate seems fine… or I might switch it up to incline DBs or something instead…

B. LAT/UPPER BACK SUPERSET ? Perform 3-4 sets of 8-12 reps.
Straight Arm Pulldowns

Set 1 - 80 x 15
Set 2 - 100 x 9
Set 3 - 90 x 10
Set 4 - 90 x 10

*** I’ll stick with 90 for these… seems to be a good weight…

Bent over flyes

Set 1 - 15 x 12
Set 2 - 12 x 12
Set 3 - 12 x 10
Set 4 - 15 x 10

*** I’ll stick to 15s for these… it’s a pretty small muscle… but 12lbs was just too light

C. TRAPS/ARMS SUPERSET ? Perform 3 supersets of 8-10 reps of each exercise.
BB Shrugs

Set 1 - 225 x 8
Set 2 - 205 x 10
Set 3 - 205 x 10

*** These were good… Haven’t done them with BBs for a while… they do feel different then with DBs… I don’t find I can get as good a squeeze… but can load it up heavy so…

Tricep Pushdowns (15 - 25)

Set 1 - 60 x 25
Set 2 - 70 x 19
Set 3 - 70 x 17

*** These were pretty standard… I’m used to going heavy with low reps on these guys… but the pump was pretty crazy after 12ish reps… dunno what it’ll do for growth really… but it felt good… Only time will tell…

E. GRIP FOREARM ? Perform 3 sets of timed sets.
Heavy DB holds

Set 1 - 20lbs for as long as I could
Set 2 - 20lbs for as long as I could
Set 3 - 20lbs for as long as I could

*** Those were good… Held them 20 - 30 seconds… This whole ‘static’ forearm training is pretty fun… I’m quite enjoying that…

So that’s that… AFTER training… I had to go home and move all my shit from my mums place into my new place… (I had to live with her 'til my place was ready…) so THAT kinda sucked… I was wiped… I figured I deserved a ‘treat’… so I ordered a medium Candian pizza… (Bacon, Mush, and Pep)… so that I’d have some today for lunch… but ended up eating the whole thing… oops… lol

Anyway… woke up this morning… shake:

• 44g Protein
• 1.25cups of Oats
• 1 Tbsp Flax oil
• 1 Tbsp Flax seeds
• 1 Tbsp Sunflower seeds
• 1 Cup of Berries

Good to go…

[VibeAlive]

12/08/08 -

Ho Lee SHIT My calves are SORE! Man!

I did ME Lower on Sat:

A. MAX-EFFORT LIFT - Work up to a max set of 3-5 reps.
Dead Lifts

Set 1 - 135 x 5
Set 2 - 185 x 5
Set 3 - 205 x 5
Set 4 - 225 x 5
Set 5 - 295 x 5

*** These were great… I haven’t done deads in ages… so I was pretty happy with this… I’ll try 315 next time…

B. UNILATERAL MOVEMENT - Perform 3 sets of 6-12 reps.
DB Lunges

Set 1 - 30 x 12
Set 2 - 40 x 9
Set 3 - 40 x 7

*** Good stuff…

C. HAMSTRING / POSTERIOR CHAIN MOVEMENT - Perform 3 sets of 8-12 reps.
45-degree hyperextensions
Set 1 - 25 x 12
Set 2 - 25 x 12
Set 3 - 25 x 11

*** Never done these @ 45 degrees… I like them a lot! REALLY hit the hammies well…

D. CALVES SUPER SET - Perform 3 sets of 30 (Toes In, Neutral, Out 10s rest between)
Smith Calf Raises

Set 1 - 50 x 30
Set 2 - 50 x 30
Set 3 - 50 x 27

Seated Calf Raises

Set 1 - 90 x 15
Set 2 - 50 x 30
Set 3 - 50 x 30

*** I can’t wait today… seriously… 'neuf said…
E. GROUND BASED HIGH REP AB CIRCUIT - Perform 3 sets of timed sets.
Example: sprinter sit-ups, V-ups, toe touches, hip thrusts.

Set 1 - MAX
Set 2 - MAX
Set 3 - MAX

*** Good to go…

Now THAT workout fuckin’ murdered me… Felt GREAT…

I’m also up 4lbs in the last 5 weeks… so that’s roughly a lb a week… decent I think… but I’m gunna up the cals again… to REALLY give’r shit… should be good…

Tonight is:

A. MAX-EFFORT LIFT - Work up to a max set of 3-5 reps.
Barbell floor press

Set 1 -
Set 2 -
Set 3 -
Set 4 -
Set 5 -

B. SUPPLEMENTAL LIFT - Perform 2 sets of MAX reps. (Choose a weight
that you can do 15-20 - Rest 3 - 4 minutes in between sets)

Chinups 2 sets of Max Reps

C. HORIZONTAL PULLING/REAR DEALT - Perform 4 sets of 8-12 reps. (Super Set)
Barbell rows

Set 1 -
Set 2 -
Set 3 -
Set 4 -

Scare Crows

Set 1 -
Set 2 -
Set 3 -
Set 4 -

D. TRAPS - Perform 3-4 sets of 8-15 reps
BB Shrugs

Set 1 -
Set 2 -
Set 3 -
Set 4 -

E. ELBOW FLEXOR EXERCISE - Perform 3-4 sets of 8-15 reps
Hammer Curls

Set 1 -
Set 2 -
Set 3 -
Set 4 -

This should be good… I’ll fill you all in later… (you all… as in me… and the occasional peek from PMPM… )

[pushmepullme]

[quote]VibeAlive wrote:
This should be good… I’ll fill you all in later… (you all… as in me… and the occasional peek from PMPM… )[/quote]

Haha, I was about to dig up your log and ask where the hell you’ve been.

[VibeAlive]

Hehehhehe… I’m here!! I promise!!

Man… so I’m gunna get a few snaps done this week… as a kinda ‘before’ (ish) thing… then we’ll snap a few in 12ish weeks…

[VibeAlive]

12/08/08 - Ok… forgot my log and stuff at home…

Holy JEEZUS man… We just got a SERIOUS dumping of snow last night… and our public transit is on strike… so I WALKED to work… took 55 minutes, and NOTHING was plowed… I felt like Sly Stallone in Rocky IV… while training in Moscow…

Ok… so here’s my numbers:

A. MAX-EFFORT LIFT - Work up to a max set of 3-5 reps.
Barbell floor press

Set 1 - 135 x 5
Set 2 - 155 x 5
Set 3 - 175 x 5
Set 4 - 195 x 2
Set 5 - 215 x 1 <— Just wanted to see if I could lift it…

*** That went well… I seem to be stronger on floor presses then regular presses… so I’m thinking my power/explosivness is week… These ME days should help that…

B. SUPPLEMENTAL LIFT - Perform 2 sets of MAX reps. (Choose a weight
that you can do 15-20 - Rest 3 - 4 minutes in between sets)

Chinups 2 sets of Max Reps

*** Chins… pretty standard…

C. HORIZONTAL PULLING/REAR DEALT - Perform 4 sets of 8-12 reps. (Super Set)
Barbell rows

Set 1 - 115 x 12
Set 2 - 135 x 12
Set 3 - 135 x 10
Set 4 - 135 x 10

*** These are done in perfect form… I might cheat a little and load it up next time… or at least pause to get a few more in…

Scare Crows

Set 1 - 15 x 7
Set 2 - 12 x 12
Set 3 - 12 x 12
Set 4 - 12 x 12

*** These were good… REALLY help with my External rotation stuff… it hasn’t been bothering me at all…

D. TRAPS - Perform 3-4 sets of 8-15 reps
BB Shrugs

Set 1 - 205 x 8
Set 2 - 205 x 10
Set 3 - 205 x 10
Set 4 - 205 x 10

*** These are done with a nice tight squeeze at the top… Love it…

E. ELBOW FLEXOR EXERCISE - Perform 3-4 sets of 8-15 reps
Hammer Curls

Set 1 - 35 x 12
Set 2 - 35 x 12
Set 3 - 35 x 7
Set 4 - Run the Rack from 30lbs → 5lbs…

*** The last set gave me a great pump… nice and full… felt great…

---

This is the next workout I did:

GPP/LAGGING PARTS day:

In truth everything is “lagging” lol… I need to improve everywhere… and basically just grow… but I’m workin on it… I’m one of those Shoulders/Arms dominant guys… so benching doesn’t do too too much to stimulate my chest… so I’ve added that in to the mix… as well… my shoulders… (although they help out a lot in benching…) are pretty small, and naturally sloped… so I am currently hammering them too… with Thibs program he wrote up recently…

Here goes:

A1. Incline Squeeze Press

Set 1 - 35 x 10
Set 2 - 35 x 8
Set 3 - 35 x 8

*** Went with the 35s… felt good… but MAN… I did them nice and slow… and REALLY squeezed the bells together before pressing up… AWESOME exercise… I LOVE it…

A2. Push Ups

Set 1 - MAX
Set 2 - MAX
Set 3 - MAX

*** Pretty standard shit

B. One Arm Pressdowns

Set 1 - 60 x 16
Set 2 - 60 x 18

*** These are my favorite chest exercise… LOVE it…

C. Push Press (1 x 7, 1 x 5, 1 x 3, 1 x 7, 1 x 5, 1 x 3)

Set 1 - 105 x 7
Set 2 - 115 x 5
Set 3 - 125 x 3
Set 4 - 105 x 7
Set 5 - 115 x 5
Set 6 - 125 x 3

*** Perfect weight… this worked out REAL well…

D1. DB Javelin Thrower Press

Set 1 - 35 x 10
Set 2 - 40 x 9
Set 3 - 45 x 6
Set 4 - 45 x 6

*** I used DBs last time… but unfortunately I’m too weak to use the 45lb bar yet… so I used the EZ curl bar loaded with plates… Worked out well! (Hmmm… this is assuming my EZ-curl bar weighs 25lbs… ) TOTALLY different feeling then with a DB… maybe the long bar will work… I’ll try it next time…

D2. Single Iron Cross

Set 1 - 10 x MAX
Set 2 - 10 x MAX
Set 3 - 10 x MAX
Set 4 - 10 x MAX

*** I was pretty fried here… but I did them…

E. DB Lateral Raise

Set 1 - 15 x 15
Set 2 - 20 x 12
Set 3 - 20 x 12

All in all… GREAT workout… I helped spot a buddy on a couple of incline BB sets… then had my shake and went home…

TODAY IS WEDNESDAY! My day off training… I think I might go get some groceries…

So this weekend… I’m gunna take a few snaps… I’m gunna TRY taking weekly shots… and do a comparison thing…

[pushmepullme]

[quote]VibeAlive wrote:
(Hmmm… this is assuming my EZ-curl bar weighs 25lbs… ) [/quote]

Grab it and hop on the scale with and without it. EZ Curl bars don’t really seem to have a standard weight. I think the one at my gym is around 15 lbs, but it is kind of a POS.

[VibeAlive]

Ya… they range between 15 and 25 eh? (Man we DO say that a lot… lol I’ll weigh it…

Thanks PMPM…

Pics this weekend!

[VibeAlive]

12/15/08 - ok… sorry guys… I haven’t fallen off the wagon… but I haven’t been able to update this as easily… the net was down and stuff…

Anyway…

Ummm… ya… I took some ‘before’ pics… pretty scary stuff… I’ll fire them up in a bit… I’m 170 now… @ 5’11… so they aren’t that impressive… but ya… we’ll see what’s up there… I’m going to take more each week if I can… or just wait 12 weeks and take them again… not sure yet… My shoulders and traps are shitty… I gotta deadlift more… :S

Here are a few workouts that were missed:

Repetition Upper Body

A. REPETITION LIFT ? Perform 3 sets of Max reps or 4 sets of 12 - 15
BarBell Bench Press

Set 1 - 135 x 10
Set 2 - 135 x 13
Set 3 - 135 x 8
Set 4 - 135 x 5

*** Pretty weak from this… might be doing too much chest… but I’m gunna stick it out…

B. LAT/UPPER BACK SUPERSET ? Perform 3-4 sets of 8-12 reps.
Straight Arm Pulldowns

Set 1 - 90 x 12
Set 2 - 90 x 12
Set 3 - 90 x 12
Set 4 - 90 x 12

*** These were ok… might bump it up by 5lbs next time

Bent over flyes

Set 1 - 15 x 12
Set 2 - 12 x 12
Set 3 - 12 x 10
Set 4 - 15 x 10

*** PRetty decent

C. TRAPS/ARMS SUPERSET ? Perform 3 supersets of 8-10 reps of each exercise.
BB Shrugs

Set 1 - 205 x 12
Set 2 - 215 x 10
Set 3 - 215 x 10

*** These went much better lighter… got a better squeeze and pump

Tricep Pushdowns (15 - 25)

Set 1 - 70 x 20
Set 2 - 70 x 21
Set 3 - 70 x 25

*** These were pretty standard… Oddly enough I got stronger as it went along… VERY weird…

E. GRIP FOREARM ? Perform 3 sets of timed sets.
Heavy DB holds

Set 1 - 20lbs for as long as I could
Set 2 - 20lbs for as long as I could
Set 3 - 20lbs for as long as I could

*** Pretty decent

THIS WAS ME Lower:

A. MAX-EFFORT LIFT - Work up to a max set of 3-5 reps.
Dead Lifts

Set 1 - 135 x 5
Set 2 - 225 x 5
Set 3 - 315 x 1
Set 4 - 295 x 5
Set 5 - 295 x 3

*** These went well… I only got 1 @ 315… sucked… I was really expecting to get a few here… :S

B. UNILATERAL MOVEMENT - Perform 3 sets of 6-12 reps.
DB Lunges

Set 1 - 35 x 10
Set 2 - 35 x 8
Set 3 - 35 x 5 <— My right groin was sore…

*** Good stuff…

C. HAMSTRING / POSTERIOR CHAIN MOVEMENT - Perform 3 sets of 8-12 reps.
45-degree hyperextensions
Set 1 - 25 x 12
Set 2 - BW x 10
Set 3 - BW x 10

*** I did these more like a Glute/Ham Raise… MUCH better on the hind quarters… I liked this…

D. CALVES SUPER SET - Perform 3 sets of 30 (Toes In, Neutral, Out 10s rest between)
Smith Calf Raises

Set 1 - NONE
Set 2 - NONE
Set 3 - NONE

Seated Calf Raises

Set 1 - NONE
Set 2 - NONE
Set 3 - NONE

*** WOW… I was STILL sore from the last time… :S

E. GROUND BASED HIGH REP AB CIRCUIT - Perform 3 sets of timed sets.
Example: sprinter sit-ups, V-ups, toe touches, hip thrusts.

Set 1 - MAX
Set 2 - MAX
Set 3 - MAX

*** Good to go…

So that’s that… I GUESS I’ll post up a few pics… just to compare next week… man… I feel so skinny and gross… BUT ahhh well… this’ll be incentive to grow I guess… lol

[VibeAlive]

Ok well… here goes…

This is my back…

I can’t pose properly… we’ll call this ‘before’…

I’m gunna take another one in 12 weeks…

This one is dated:

December 14th - 2008

[VibeAlive]

This is my ‘Side Chest’

Also a ‘before’…

I’m gunna take another one in 12 weeks…

This one is dated:

December 14th - 2008

[VibeAlive]

Here’s my legs…

The end.

[VibeAlive]

Jeezus Christ… I look like AE’s before pic… lol

[VibeAlive]

Wow… I’ve had a HORRENDOUS flu for the past 2 - 3 days… I can’t keep ANYTHING down… I lost 10lbs… and I’m all dehydrated… I feel like COMPLETE crap… this is horrible… I can’t wait to get better… I’m taking the week off… then starting fresh on Monday…

[VibeAlive]

Ok… well it’s time to go… I’m headin’ over to the gym now… It’s Monday… and I’m all fired up… just ate a big meal… and I’m feelin’ good…

[pushmepullme]

Glad you’re feeling better!