That’s up to you. I understand that if you work on your mind muscle connection you’re going to get better pumps, but I’m not so knowledgeable on that side of training.
Fair enough. I’ll play with it this next week.
So today I went an hour after breaklfast which I think was a mistake as I noticed I got fatigued far easier, especially on the reverse crunches
Core Day:
Ab Roller (3 sets): 10-10-10(NIF)
.
Reverse Crunch (5 sets):
20-20-20-20(NIF)
Leg Lowering Drill (5 sets):
4-3
Back Extension (5 sets):
10-10-10-10-10
15 next time
- lower back pain? Is this normal/ok?
Fat-Man Chin-Ups (50 reps Total)16:
10-10-10-8-6-6
Don’t compare workouts done on different times of the day.
Back pain: No, stop doing the exercise and seek help from videos/pics/people to compare your form.
Ok so today I went to the gym but had gas. I also had to, er, you know, use the facilities more than once… I assume it’s cause I’m eating so much.
How do you guys manage the ol’ digestive system and your workouts?
Holy Shit! Night time is THE time to go
! I haven’t eaten in hours but I KILLED IT at the gym:
Back and Arms Day:
Underhanded Pulldown:
42.5 lbs 8-8-8-8-8
Straight Arm Pulldowns:
35 lbs 8-8-8-8-8
40 lbs next time
Cable Row:
40 lbs 8-8-8-8-8
Shrugs:
30 lbs 10-8-8-8-8
35 lbs next time
Bicep Curls:
20 lbs 8-8-8-
17.5 lbs 8-8
Lateral Raise:
45 lbs 8-8-8-8-8
Hmmm… looking bigger, no?
Ok so yesterday was leg day. Got home from the gym too late (I’m really liking working out late at night tho) to update the journal, so here it is now:
Leg Day:
Squats:
95 Lbs 8-8
105 lbs 8-8-8
Kneeling Leg Curl:
35 lbs 8-8-8-8-8
40 lbs next time
Leg Extensions:
35 lbs 8-8-8-8
30 lbs 8
Standing Calf Raises:
290 lbs 25-25
Weight: 169 lbs (I’m sure 3 lbs of that is water weight, so prolly more like 166 lbs)
Chest and Tricep Day:
Incline Dumbbell Press:
15 lbs 8-8-8-8-8
20 lbs next time
Flies:
Dumbbell:
17.5 lbs 8-9-8-8-8
20 lbs next time
Dips
100lbs 8-8-8-8-8
90 lbs next time
Dumbbell Pullovers:
25 lbs 8-8-8-8-8
30 lbs next time
Lower back stretch, ab stretch?
Core Day:
Ab Roller (3 sets): 10-10-10(NIF)
.
Reverse Crunch (5 sets):
20-20-20(NIF*)-20(NIF)-20(NIF)
*going as far range as possible on the way down and as fast as possible on the crunch
Leg Lowering Drill (5 sets):
4-3-
Back Extension (5 sets):
15-15
*lower back pain. My form was good tho. I watched a video and I don’t see what I’m doing wrong. Is it possible I’m just strasining the muscles? I mean, the exercise targets the lower back, doesn’t it?
One more question: is it possible to train strength and endurance by doing as fast as possible and just increasing the weight? Or will the fatigue on your muscles be too much?
So I’ve been failing to update my journal here. I have been going to the gym this week except for today tho.
Weight today was 166.8 lbs. Not gaining weight so I’ll try increasing food next week.
Two things that will help:
-
Getting on a training program
-
Tracking food
1 Like
What do you mean by “doing as fast as possible”?
I do both tho is the thing. I don’t know how much food I need because my maintanence keeps fluctuating.
A few weeks ago this amount of food was fine and I was gaining, now not so much. 
As for training program, well, I always do the same exercises, is that what you mean?
I mean I lift the weights as fast as possible instead of lift by the breath. Does that make sense? Like, I’ve heard you should do inhale for the lift, and exhale for the relax, but I want to lift weights fast and strong.
My goal, rather, is to be able to lift as much weight as possible as fast as possible. I don’t know how else to explain it, sorry.
Hey guys, forgot to update l;ast few days, I did go to the gym tho 
Monday:
Core Day:
Ab Roller (3 sets): 10-10(NIF)-10
.
Reverse Crunch (5 sets):
20-20(fail)-12(fail)
Leg Lowering Drill (5 sets):
4-4
Back Extension (5 sets):
15-15
*lower back pain
Fat-Man Chin-Ups (50 reps Total)14:
10-10-10-5-5-5-5
Tuesday:
Back and Arms Day:
Underhanded Pulldown:
No Machines Available
Straight Arm Pulldowns:
40 lbs 8-8-8-8-8(fail)
Prone Trap Raise:
Cable Row:
47.5 lbs 8-8-8-8-8
50 lbs next time
Shrugs:
35 lbs 8-10-8-8-8
40 lbs next time
*Got carried away on the second rep there 
Bicep Curls:
20 lbs 8-8-8
17.5 lbs 8
15 lbs 8
Lateral Raise:
FORGOT!
Really starting to love the gym. For years it was routine but now that I’m getting more primal in my workouts things are a lot more fun.
I’m going as fast as possible on the first motion (WHAT IS IT CALLED? You know, if you’re lifting a weight, what’s the lifting part called, and then when you let it down what’s that called?!) and then slowly let it down on the last motion. Seems to be good for me as the weight I’m lifting has increased.
Chest and Tricep Day:
Incline Dumbbell Press:
20 lbs 8-8-8-8-8
22.5 lbs next time
Flies:
Dumbbell:
20 lbs 8-8-8-8-8
Dips
90 lbs 8-8-8-8-8
85 lbs next time
Incline Push-Ups: (14)
8-8-6(fail)
Dumbbell Pullovers:
30 lbs 8-8-10-8-8
35 next time
1 Like
I believe you are referring to:
The lifting part= concentric
The lowering part= eccentric
2 Likes
Thank you! Yeah so what I do is go as fast as I can on the concentric and slow it down on the eccentric. I find it even eseems to give me a boost in strength mid set.
Like yesterday I was doing dumbell press and after the second set I was feeling like I might be getting fatigued. The weights were heavy. Well on the third set it was easy to do suddenly so that was cool.
1 Like
Ok so today was my first leg day in a while (been skipping it due to BS reasons) and did the same pattern:
Eccentric: slow
Concentric: Fast
Was good. I’m moving up in weights too.
Leg Day:
Squats:
115 lbs 8-8-8-8-8
Kneeling Leg Curl:
35 lbs 8-8-8
40 lbs 8-8
Leg Extensions:
35 lbs 9-8-8-8-8
Standing Calf Raises:
300 lbs 25-25
Weight: 168 lbs!!!
- I’m SO excited! I wanted to be 180 by the end of the year, but it’s looking like I might get to 190 (my target weight) instead. Super awesome. Also, my muscles are much more noticeably bigger. I can no longer wrap my fingers around my bicep, clenched or un-clenched.
Back and Arms Day:
Underhanded Pulldown:
50 lbs
42.5 lbs 8-8-8
35 lbs 8+8
Straight Arm Pulldowns:
40 lbs 8-8-8-8-8
Cable Row:
27.5 lbs 8-8
35 lbs 8-8(NIF)
47.5 lbs 8(NIF)
50 lbs
Shrugs:
40 lbs 8-8-8-8-8
Bicep Curls:
20 lbs 8
15 lbs 8-8-8-8
17.5 lbs next time
Lateral Raise:
30 lbs 8-8-8-8-8
35 lbs next time