Looks like you have a good handle on your intake, SteelyD. I envy your getting out and doing some fishing.
MONDAY: – June 2, 2008 – PULL
AM Walk (0500), Mobility, Olympic Lifts (bar only) Movements
PM: PULL
A1: BB Row (sup. grip): 95x10, 105x10, 135x8, 165x5*, 135x8, 155x6
A2: 1-Arm Cable Curl**: 50x8, 60x4, 55x5+2+1(L:x5+1+1), 55x2+2+2(L:x6+1+1)***, 55x4+1+1, 60x4+1+1
B1: BB Power Shrugs: 225x10, 275x8, 275x7, 275x5
B2: Hanging Leg Raises****: +30x8, +35x8, +30x12, +35x8
C1: 1 Arm DB Cleans (1 db at a time, R then L): 60x5, 70x3, 75x2, 80x1*****
- Partial reps-- hitched them up
** Held at top for a couple seconds, slow negs
*** A little weird imbalance between left and right. Left is usually stronger. Curious.
**** Held DB between feet
***** On the last rep, left side, almost lost it. Had to really muscle it up and felt like I was gonna pass out. LMFAO!!-- Done.
Really loaded up on cals today:
grams cals %total
Total: 5088
Fat: 227 2043 41%
Sat: 62 554 11%
Poly: 47 423 9%
Mono: 50 447 9%
Carbs: 334 1203 24%
Fiber: 33 0 0%
Protein: 420 1680 34%
TUESDAY – June 3, 2008 – PUSH
AM Walk: 25 min. 4.0mph@7-9%, Foam roller
PM: Push
Warmup: 3 min. jump rope
(DB weights are per arm)
A1: Inc. DB Flye: 30x8, 35x7, 40x6, 40x6, 40x4, 35 x 30 second deep stretch x 2
A2: Inc. DB Press: 30x12, 50x8, 60x5, 65x4, 60x5, 70x1+2 partials, 40x12
B1: Standing DB Shldr. Press: 40x6, 45x6, 50x4+1PP, 45x4+1PP, 45x4, 50x3+1PP
B2: 1-Arm Sup. Tricep Cable Pulldown: 40x11, 50x3+45x3, 45x4+40x3, 42.5x7, 42.5x7, 45x6
C1: DB Floor Press: 60x7, x5, 65x5, x5, 70x3, x3
C2: DB Front Raise w/3 Squats*: 10x5, 10x5, 15x1+10x3, 10x2+1, x3, X
- I don’t know what you call these or why I did them, but I wanted to do some front raises and BW squats, so I put them together… Raise both arms with dumbbells, hold them out, then deep squat 3 times with good form. VERY humbling. Definitely a keeper.
Arms successfully fried.
QUESTION FOR ANYONE READING: What are your thoughts about the volume of these workouts? Just curious. Goal here is strength and arm hypertrophy.
Nutritional Summary:
grams cals %total
Total: 3074
Fat: 192 1729 57%
Sat: 61 549 18%
Poly: 20 179 6%
Mono: 81 726 24%
Carbs: 35 103 3%
Fiber: 9 0 0%
Protein: 294 1178 39%
The hardest thing, of all things, is keeping my PROTEIN intake down for Christ’s Sake! I cut out a shake, and will probably cut out my ‘AM Post Walk Shake’ and just stick with BCAA’s.
Actually, now that I look at it, 57/40/3 (F/P/C) doesn’t look too bad, but I had to really try to get enough extra fats in.
For example, I had some chicken breast for lunch and gratuitously added 3T of EV Olive Oil. After dinner, I made “Nookie Pudding”-- essentially heavy cream, Cream Cheese, some cocoa (or chocolate protein powder), peanut butter, and milled flax.
That was a lot of fat.
I’ve also been adding Olive Oil to my protein shakes (except for PM PWO).
Additionally, I’ve been eating Tablespoons of milled flax right out of the container (I love it).
[quote]SteelyD wrote:
Additionally, I’ve been eating Tablespoons of milled flax right out of the container (I love it).[/quote]
I had some of that I was adding to my protein shakes for texture.
My wife tossed it out, not realizing I was eating a couple tablespoons a day (day to day it didn’t look that different), I’m planning on picking some up this Saturday.
Thanks for reminding me.
You are a better man than I am, posting your food logs along with your exercise log.
I’m certainly not all that knowledgable but it looks fine to me.
SteelyD, I think you volume looks good. I particularly like the BB rows and heavy shrugs you’re doing. For overall strength, I would continue with the compound movements, and be carefull not to do too much direct bicep stuff. One or two movements a couple times a week at the end of your workout. IMO
[quote]daddyzombie wrote:
For overall strength, I would continue with the compound movements, and be carefull not to do too much direct bicep stuff. One or two movements a couple times a week at the end of your workout. IMO[/quote]
I agree with DZ, believing more strength as a whole and arm growth - part of that equation - comes by dips and chins and the like barbell / dumbbell movements. At least as far as my own experience goes, I wish I had done them for every triceps pushdown and preacher curl I did in the past. Not saying those can’t have their place, but if you gotta choose, hands down in my opinion for the compound movements.
Shoot - if you’re doing heavy pulling the biceps don’t need more than a couple of sets of one movement.
Triceps you can beat on often as you like, it almost seems, but most of the growth comes from benching and overhead pressing. Add an isolation exercise or two, sure.
Hey, thanks for the input. Will consider the comments-- based on those, I don’t think I’m too far off base. I like the extra arm day as I’ve never dedicated one and I’m getting some early results.
THANKS!
UH-OH
Well, yesterday was Deadlifts.
I did a couple snatch grip warmups (135x5, x5) – felt good.
Did some conventional:
135x6, 225x5, 245x5… THEN…
270… not even really near max, but my 3rd rep I felt a tweak in the ol’ Lumbar Spine.
Set the weight down and immediately started “Emergency Measures” LMAO!! Hanging from bar, foam roller, stretching.
Went home and iced.
Luckily, it was my monthly chiro visit. She said it was a little tight in there, but felt muscular (as opposed to major spine offset). I’m going back next week.
VERY stiff/tight this morning and I’m getting out of my chair a little slower.
1 year ago… LMFAO!!! Ironically, before my workout my wife, in her infinite wisdom says “Hey, you know I was thinking that this time last year you couldn’t walk!! Have a good workout!”… 
Anyway, I’ll probably switch up for the next couple weeks and go lighter with some higher reps depending on how it feels-- probably no BB Rows, D/L variants, etc.
Maybe deload a bit-- no rush!
It’s always somethin’, ya know?
On the good side, I think I’ve figured out a good P/F/C ratio ‘formula’. Either 2T of olive oil or .25 cup of nuts with every protein meal.
For example for breakfast: 3 HB Eggs, 2T OO
then,
Lean Canadian Bacon + .25 c. Pine Nuts
Keeps me right at about ~60%F, ~40%P, ~1-2% Carbs
Nutrition Summary
grams cals %total
Total: 3105
Fat: 228 2056 67%
Sat: 68 610 20%
Poly: 27 240 8%
Mono: 69 619 20%
Carbs: 38 93 3%
Fiber: 15 0 0%
Protein: 229 916 30%
Hey Steely - I’m with you on the lumbar issues. Work into it and stengthen that posterior chain. I’ve also been there with the not able to walk thing and never want to go back…
THURSDAY – June 5, 2008 – ARMS
AM
0500 Walk 20min@3.5mph
PM
Warmup-- light dumbbell stuff, stretches.
A1: DB Shoulder Thingies* - 15(per arm)x12, 20x10, 20x8
B1: EZ Bar Skull Crushers- 20x12, 40x12, 40x10, 50x8
B2: 1-Arm DB Preacher Curl- 25x12, 30x8, 35x8, 30x10
B3: DB Wrist Curl (palm up)- 25x12, 25x12, 30x7, 30x8
C1: Tricep Cable Pulldowns with ^ attachment- 120x12, 140x12, 150x8+1, 150x8
C2: Rev. Grip Standing BB Curl (not in squat rack)- Barx12, 55x12, 55x10, 65x8
- I don’t know what these are called, who does them, or where I got the idea, but I hold a dumbbell at my side, hammer curl it to 90 degrees, hold. Rotate elbows to side until parallel to shoulders (so, like a standing pushup position), hold. Rotate the dbs up, cuban press style, then shoulder press. Then, reverse back down. It’s a great warm up for me-- rotator cuff kinda thing.
My back feels like fuck. It was all I could do to deadlift the EZ bar with 40 pounds off the floor to do skull crushers. Motherfucker!
I think I’m going to switch up the next week or two and do 3 Arm days and one light leg day (one leg and db stuff) until my back is feeling better. Will use dips and chins (any excuse to hang and de-compress spine).
The dumbbell stuff is what saved me before when I was re-habbing. Things like Bulg. Squats, step ups, 1-leg deadlifts, and 1-arm suitcase db deadlifts.
Also gives me an excuse to incorporate some of these ‘arm blasting’ programs like CT’s program, the 1-day arm cure, and the slow dip/chin thing (forget what that’s called).
This should be an interesting experiment, for sure.
Nutrition Summary
grams cals %total
Total: 4203
Fat: 312 2808 68%
Sat: 96 860 21%
Poly: 38 342 8%
Mono: 85 768 19%
Carbs: 51 147 4%
Fiber: 15 0 0%
Protein: 297 1190 29%
[i]I really spiked the calories with 2 “meals” (snacks, really). One was “Nookie Pudding” which is heavy cream, cream cheese, and a scoop of protein powder and/or peanut butter. That was about 700-800 cals (only 10g carbs).
Later, I was feeling ‘snacky’ so I ate a whole bag of pork rinds (640 cals)… LMAO![/i]
FTW!
Just out off curiosity as I’m not the musical one in the family. I’ve noticed a lot of musicians post on this site,. Does all the arm work or any lifting really ever affect your playing? I’ve had DOMS where I can’t image doing anything complicated like playing an instrument.
My son (10 yo) does competitive gymnastics practice including a lot of giant swings and parallel bar work.
Doesn’t seem to affect his piano playing at all.
Kid’s good, too.
Nah. It’s never affected my playing.
However, with a nagging back, lugging around poweramps, amplifiers, monitor cabs, sub-woofer cabs, and musical equipment is BITCH!
I played a gig last night and of all things my legs are kinda sore. Four hours with a heavy chunck of wood strapped to your body and looking down a lot of the time.
I’m more sore after.
If anything, my playing affects my workout… 
Do you have back trouble Steeley or is it just sore from the work? Correct me if I’m wrong, but I’m not seeing any lower back movements in your training or any “core” work.
Do you use a belt when deadlifting? If you’re not including these into your training yet I would suggest you try some. A strong lower back has helped me prevent any pain or injuries for some time now. Now if I could just get the lifts up more.
dz-
Yes, I have a history of back issues, starting when I was a teenager working on a commercial crab boat. It’s plagued me and I’ve come to really appreciate a good chiropractor 
Last year I tweaked my L5/S1 disc and the x-rays revealed that I have some nasty disc degeneration in my lumbar spine-- I just need to be careful.
I do deadlift-- it’s my favorite lift. This past week I was scheduled to do some good mornings, but the back went during the deads. I do BB rows and weighted hypers as well.
My ‘core’ work includes front, zercher, and o.h. squats, waiter walks, hanging leg lifts, suitcase deadlifts, 1 arm farmer walks, ab wheel and the like. 1 arm, O.H. db squats are great for some core pain as well.
I wear a belt when I approach 1RM’s or go for a new max. This past week, I was about at 60-70% max and it went. No particular reason, I thought my form was good and I had good strength. I did stop to reset after a rep, so maybe I didn’t brace my core tight enough… don’t know.
I’ll take it light for a few weeks and slowly work back up. Focus is on upper torso and arms for now anyway (looking for the optimistic thing here…)
FRIDAY – June 6, 2008 – OFF
AM-- Walked 30min @ 4.0mph
Back felt like sh*t, so left work and went home.
Had a gig. Felt ok. Late night. Call it ‘cardio’…
Nutrition Summary
grams cals %total
Total: 2750
Fat: 196 1763 66%
Sat: 39 353 13%
Poly: 29 262 10%
Mono: 64 577 21%
Carbs: 28 65 2%
Fiber: 11 0 0%
Protein: 215 859 32%
SATURDAY – June 7, 2008 – OFF
Did stuff around the house.
Had another gig-- last one with the Coyote Drifters. Had to quit because of work getting in the way, so unfortunately, it’s “feed the kids, pay the mortgage” over “play in the band”…
I’m kinda bummed. I’ve been playing guitar for over 20 years, and I still get a high like no other playing in front of a few hundred people every weekend. The energy that a crowd like that gives off is awesome.
Unfortunately, playing in a band requires a lot of time and committment-- just like a lifting routine. It’s nice extra income, too, like a self sustaining hobby, but unfortunately, ya gotta do what pays the bills.
Oh, well-- there will be other jams…
Nutrition Summary
grams cals %total
Total: 2961
Fat: 149 1341 47%
Sat: 14 128 4%
Poly: 17 157 5%
Mono: 6 50 2%
Carbs: 301 1071 37%
Fiber: 33 0 0%
Protein: 115 460 16%
SUNDAY – June 8, 2008 – OFF
Another day off. I probably needed these days off. Back feels better, arms grew a little more (YEAH!).
Did a bunch of yardwork-- dug a trench, moved soil, slashed brush, etc., so a little ‘strong man’ workout
I’m a little ahead of schedule with my arms. I’m coming right up on an inch growth in about 7-8 weeks. I’ll take ‘official’ measurements at the end of this week. I’ve put on a few pounds, but it’s still not showing up in my waist, although I can tell I look a little ‘softer’ all around. I’m ok with that for now.
I may ride this out all summer just to see how far I can take it.
Didn’t eat too much today-- very hot, plus yardwork all day really left me with no appetite. Didn’t starve myself though. The shakes were a welcome supplement today.
Nutrition Summary
grams cals %total
Total: 2158
Fat: 132 1187 56%
Sat: 27 245 11%
Poly: 40 357 17%
Mono: 41 367 17%
Carbs: 27 68 3%
Fiber: 10 0 0%
Protein: 219 875 41%