[quote]cavalier wrote:
… where he starts taking steroids and has sex with the woman bodybuilder.[/quote] drops everything, gets book
Ok, Im starting a “3” wave of 5/3/1–keeping the notes on form:
Dead Lift: tense up, make sure bar touches knees.
15 @ 65 lbs
15 @ 85 lbs
15 @ 105 lbs
15 @ 115 lbs
15 @ 135 lbs
110 @ 155 lbs This was good. Again, not my best, but I had good form (I think).
Lat Pull down – use long metal bar that bends at 15 degree angle into hand grips, put hands just after it bends. Stand up, grab bar, and then sit down, pulling bar down. Bring down to top of chest, not stomach.
1 * 10 @ 70 lbs.
1 * 10 @ 85 lbs.
1 * 10 @ 100 lbs.
1 * 5 @ 120 lbs—good.
Barbell Rows: place bar on slanted pins, which are on about 3 notches from the bottom. bend over, legs straight with knees slightly bent, bend back bent up, head up (the back is NOT rolled back, head down). The bar starts at the knees and touches the stomach, not the chest.
1 * 10 @ 45 lbs.
1 * 10 @ 55 lbs.
1 * 8 @ 65 lbs.
1 * 8 @ 75 lbs. I seemed to have pulled something about three weeks ago with a row. Still hurts a little, so Im easing things up here. About 10 lbs heavier than last week, but will increase a little more.
Dumbell Rows: Keep back bent straight or slightly up (DO NOT roll back down and look down), look ahead in mirror, bring up weight with arm going up without pulling back up, weight touches stomach.
1 * 8 @ 25 lbs.
1 * 8 @ 35 lbs.
1 * 8 @ 40 lbs.
1 * 8 @ 45 lbs. Again, cutting weight down due to slight pull of right trapezoid. Keep at this weight next week. Form seems to be better.
Barbell Curls:
1 * 10 @ 50 lbs.
1 * 5 @ 60 lbs. Kind of starting from square one so not my usual strength, but will keep at it.
Not a bad workout. For a skinny-fat guy!
“The Press” day (on a “3” wave of 5/3/1) with some accessory lifts:
The Press:
15 @ 45 lbs
15 @ 50 lbs
13 @ 60 lbs
15 @ 70 lbs
13 @ 80 lbs
15 @ 90 lbs I had it half way up for a 6th, but just couldn’t do it (!)
“Clean Complex” First you do three dead lifts, then three power shrugs, and then three high pulls.
1 set at 65
1 set at 70
1 set at 75
1 set at 80
This is becoming my favorite. Just a lot of fun to do.
Barbell shrugs:
110 @ 105 lbs
110 @ 125 lbs
110 @ 145 lbs
110 @ 155 lbs Yikes. Its getting tough to hold the bar.
Dumbell Military Press:
1 * 10 @ 25 lbs
1 * 8 @ 35 lbs.
1 * 8 @ 40 lbs.
1 * 7 @ 45 lbs. T
Then lateral raises.
1 * 10 @ 5 lbs
3 * 10 @ 10 lbs. Arms pretty tired at this point.
Not a bad day. No improvement on the Press, but Im still iNcreasing weight on the assistance exercises. Ill keEp going at this until I drop deaD.
“Squat” day (on a “3” wave of 5/3/1) with some accessory lifts:
Squats: couldnt find the box. Its harder to keep form without the box.
1 * 10 @ 45
1 * 5 @ 55
1 * 3 @ 65
1 * 3 @ 80
1 * 3 @ 90
1 * 10 @ 100 These were tough.
Then about 4 sets of 8 standing lunges— I really hate lunges but I do them anyway.
Then Leg Press:
1 * 10 @ 90
1 * 10 @ 180
1 * 10 @ 270
1 * 10 @ 360 Lots of weight in the end. We will leave it here for a while
Leg Curls–didnt do, had to go back to work.
The Calf Raises on Smith Machine
1 * 10 @ 135
1 * 10 @ 155
1 * 10 @ 175
1 * 10 @ 185. Those were tough. Its good for me to get used to this weight on my back to get used to the weight I need to do with squats.
Eats:
8 egg whites
large salad with vegs and almost 2 cups of beans
lots of gatorade before the lifts.
3 pieces of fruit and two scoops of whey after.
Cheeseburger and onion rings. Man that tasted good.
[quote]srpres wrote:
Squats: couldnt find the box. Its harder to keep form without the box.
[/quote]
Sitting back? Or depth?
[quote]kpsnap wrote:
[quote]srpres wrote:
Squats: couldnt find the box. Its harder to keep form without the box.
[/quote]
Sitting back? Or depth?[/quote]
I can get good depth with or without a box. What happens is with a box, Im not as likely to fall forward such that the bar is no longer over the middle of the foot. Im not sure why that is, except maybe with the box Im not concentrating on my depth so much, which allow me to concentrate on keeping my chest up so that the bar is always falling and rising above the middle of my foot.
Also, I find that 100 lbs on my back is pretty heavy, but I suppose Ill get used to that.
Squats are tricky for me.
You’ll get used to a hundred pounds on the back. And squats are tricky for anyone, they’re a weird balancing act.
Today: a Bench day on a "3 wave of 5/3/1:
Bench Press
15 @ 65 lbs
15 @ 80 lbs
15 @ 105 lbs
13 @ 125 lbs
13 @ 145 lbs
17 @ 160 lbs Not bad.
Dumbell Incline Military Press
1* 8 @ 35
1 * 8 @ 40
1 * 8 @ 45
1 * 4 @ 55 First time I was able to hoist up 55 lb dumbells. Yea.
Dips
15 @-27 (negative because its an assist machine)
15 @-17
15 @-10
1 2 unassisted. Silll need to work on form. Its not easy but Im better.
Dumbell Flies:
1* 10 @ 25
1 * 10 @ 30
1 * 10 @ 30
1 * 5 @ 35
Overall, not a bad day.
Ok, Im starting a “1” wave of 5/3/1–keeping the notes on form:
Dead Lift: tense up, make sure bar touches knees.
15 @ 65 lbs
15 @ 85 lbs
15 @ 105 lbs
15 @ 130 lbs
15 @ 145 lbs
110 @ 160 lbs This was good. What of my better 1RM’s (213)
Lat Pull down – use long metal bar that bends at 15 degree angle into hand grips, put hands just after it bends. Stand up, grab bar, and then sit down, pulling bar down. Bring down to top of chest, not stomach.
1 * 10 @ 70 lbs.
1 * 10 @ 85 lbs.
1 * 10 @ 100 lbs.
1 * 7 @ 120 lbs—good. Next time, start at 85 lbs.
Barbell Rows: place bar on slanted pins, which are on about 3 notches from the bottom. bend over, legs straight with knees slightly bent, bend back bent up, head up (the back is NOT rolled back, head down). The bar starts at the knees and touches the stomach, not the chest.
1 * 10 @ 50 lbs.
1 * 10 @ 60 lbs.
1 * 8 @ 70 lbs.
1 * 8 @ 80 lbs. Ill just keep pushing this up about 5 lbs every 2 weeks or so. Still dont want to push this for fear of pulling soemthing.
Dumbell Rows: Keep back bent straight or slightly up (DO NOT roll back down and look down), look ahead in mirror, bring up weight with arm going up without pulling back up, weight touches stomach.
1 * 8 @ 30 lbs.
1 * 8 @ 35 lbs.
1 * 8 @ 40 lbs.
1 * 8 @ 45 lbs. Again, cutting weight down due to slight pull of right trapezoid. Keep at this weight next week. Form seems to be better.
Overall, good day. Im going to add an arm + ab + run day tomorrow.
OK, Ive decided to make Monday AAR day (Arm + Ab + Run) for several reasons;
- Wanted to get into the gym 5 days a week.
- Wanted to give more attention to these exercises.
- Strong arms look really boss. Just look at kpsnap’s photo, for example. Holy Shit. Anyway, it would rock to have stronger arms with veins pulsing through. I know arms are overated but still I want them.
So in I go:
Dumbell Tricep extension
10 lbs 8 times
15 ditto
20 ditto
25 lbs 6 times
Barbell Curls
50 lbs 10 times
60 ditto
70 lbs 7 times
80 lbs 2 times
Dips
-27 6 times
-17 6 times
-10 5 times
0 just barely one or two.
Dumbell Curls
20 8 times
25 ditto
30 ditto
35 4 times
Push Ups
30
Torso Rotation
50 10 times
70 ditto
75 ditto
Then ran intervals for 20 mins.
This was one of the funner days Ive had in a while.
“Press” day on “1” of 5/3/1
The Press:
15 @ 45 lbs
15 @ 55 lbs
13 @ 65 lbs
15 @ 75 lbs
13 @ 85 lbs
14 @ 95 lbs
“Clean Complex” First you do three dead lifts, then three power shrugs, and then three high pulls.
1 set at 70
1 set at 75
1 set at 80
1 set at 85
Barbell shrugs:
110 @ 115 lbs
110 @ 135 lbs
110 @ 155 lbs
110 @ 165 lbs Will keep at this weight for some time.
Dumbell Military Press:
1 * 10 @ 30 lbs
1 * 8 @ 35 lbs.
1 * 8 @ 40 lbs.
1 * 5 @ 45 lbs. Might raise this to 50 lbs soon.
Then lateral raises.
1 * 10 @ 5 lbs
3 * 10 @ 10 lbs. Arms pretty tired at this point.
Overall, a good day.
[quote]srpres wrote:
Strong arms look really boss. Just look at kpsnap’s photo, for example. Holy Shit. [/quote]
I’m tremendously flattered.
“Squat” day (on a “1” wave of 5/3/1) with some accessory lifts:
Squats: couldnt find the box. Its harder to keep form without the box.
1 * 10 @ 45
1 * 5 @ 55
1 * 3 @ 65
1 * 5 @ 80
1 * 3 @ 90
1 * 12 @ 100 These went surprisingly well.
Then about 4 sets of 8 standing lunges— I really hate lunges but I do them anyway.
Then Leg Press:
1 * 10 @ 90
1 * 10 @ 180
1 * 10 @ 270
1 * 10 @ 360 Lots of weight in the end. We will leave it here for a while
About all I have time for, Ive been sneaking out of work to do lifts but I may have to cut back from 5 lifts to three so I can get it all done in an hour. Bummer.
Well, about three weeks ago I, on “Squat Day”, was doing squats and pulled something in my back with an embarrassing little amount on weight on my back! It was a pretty sharp pull–pain a little intense, that I had to hold the power rack for balance. I’m still scratching my head about how it happened but Ive decided that I always need to 1) squat with my walking loafers, which have a pretty flat sole from toe to heel, instead of athletic shoes, like cross-trainers, and 2.) squat with a seat: “box squats”. Using the seat seems to help my form.
So I didn’t lift for 2-3 weeks and it looks like my back is now OK. I realize I will have set backs but that’s the life for a skinny fat guy with 33% body fat.
Anyway, I was back at it today. Didnt lift as much as I could but had a perfectly fine day:
Dead Lift:
15 @ 65 lbs
15 @ 85 lbs
15 @ 105 lbs
15 @ 115 lbs
15 @ 135 lbs
17 @ 155 lbs
Lat Pull down
1 * 10 @ 70 lbs.
1 * 10 @ 85 lbs.
1 * 10 @ 100 lbs.
1 * 7 @ 120 lbs. Could go uo here.
Barbell Rows:
1 * 10 @ 45 lbs.
1 * 10 @ 65 lbs.
1 * 10 @ 85 lbs.
1 * 10 @ 105 lbs. Could go uo here.
Dumbell Rows:
1 * 8 @ 30 lbs.
1 * 8 @ 35 lbs.
1 * 8 @ 40 lbs.
1 * 8 @ 45 lbs.
Wedensday I go get a DEXA exam which will tell me what my body fat is, and whether I have built any lean mass (impedance meter is about 7% to low when I use it).
Ouch! Hope it was nothing serious. Did you have a doc look at it - on the other hand, they seem to have a lot of trouble diagnosing back problems. If lucky, it was just a muscle spasm.
Flat sole shoes are definitely the way to go.
How do you like the book BTW?
[quote]cavalier wrote:
Ouch! Hope it was nothing serious. Did you have a doc look at it - on the other hand, they seem to have a lot of trouble diagnosing back problems. If lucky, it was just a muscle spasm.
Flat sole shoes are definitely the way to go.
How do you like the book BTW?[/quote]
Thanks for asking. It really hurt like the devil when it happened, and I had a lot of trouble getting up out of chairs and the bed for a couple of days. But after that it got better quickly. I did not see a doctor but if it happens again Ill go see one.
A few days ago I was doing bench with 170 lbs without a spot. What you said would happen happened. Fortunately, there was someone there who saw me struggling with a bar stuck on my chest and rescued me. From now on Ill use a spot.
In the book, I got as far as the “sex” scene. It sounds like they were just groping each other like horny teenagers, and no, er “boinking”. Drat.
I need to continue the book, but I get distracted with other things.
[quote]srpres wrote:
In the book, I got as far as the “sex” scene. It sounds like they were just groping each other like horny teenagers, and no, er “boinking”. Drat. [/quote]
Well, when you’re pumping iron twice a day, on a strict diet, take god knows what steroid stack, hormone levels go out the window.
I did like the part where they couldn’t kiss because their chest muscles got in the way.
OK, it was Arm-Ab-Run day:
Dumbell Tricep extension
10 lbs 8 times
15 ditto
20 ditto
25 lbs 6 times
Tried 30 lbs, just couldn’t do it. Will work on this.
Barbell Curls
50 lbs 10 times
60 ditto
70 lbs 7 times
80 lbs 2 times
Dips
-27 6 times
-17 6 times
-10 4 times After the fourth time, I felt a sharp pain on my left shoulder and decided that I better stop. I think what I may do is just sets across at -27 for a while. Dont want to give up on this.
Dumbell Curls
20 8 times
25 ditto
30 ditto
35 4 times
Push Ups
30
Torso Rotation
50 10 times
70 ditto
75 ditto
Then ran intervals for 20 mins.
Not a bad day. T - 36 hrs to the DEXA scan.
“Press” day on “5” of 5/3/1
The Press:
15 @ 45 lbs
15 @ 55 lbs
13 @ 65 lbs
15 @ 75 lbs
15 @ 85 lbs
12 @ 95 lbs Groan, This was the worst Ive done in a while. I came to the gym late today and was whipped out from work, and actually had to do the CC first because the power racks were busy. Not the best here.
“Clean Complex” First you do three dead lifts, then three power shrugs, and then three high pulls.
1 set at 70
1 set at 75
1 set at 80
1 set at 85 Did this first…not bad.
Barbell shrugs:
110 @ 115 lbs
110 @ 135 lbs
110 @ 155 lbs
18 @ 165 lbs Will keep at this weight for some time.
Dumbell Military Press:
1 * 10 @ 30 lbs
1 * 8 @ 35 lbs.
Was just too tired to do much else today.
I seem to do better lifting in the early afternoon instead of evening.
T -12 hours to DEXA scan…
The DEXA results are in (!). Here is my total body fat as measured by DEXA:
March 2009 = 31.5
March 2011 = 33.5
March 2012 = 30.4
So as many of you know you can measure BF in a variety of ways including skin calipers, impedence meter, water displacement, and through a DEXA scan. The only sources I have available are the impedence meter in the gym and the DEXA machine in the doctors office. DEXA, along with water submersion, are thought to be the gold standards determinations–meaning that they are thought to be the most accurate, say 1-2% error max from the true value.
Ive been suspicious of the impedence meter in my gym for a while and two days ago it measured my BF to be 24.0%, versus 30.4% by DEXA. I think the later figure is probably correct because it is consistent with my general weakness for someone of my size and appearance.
The DEXA machine measures three things: lean mass, fat mass, and bone density. Body fat = fat mass/LM + BD. Also, the machine makes these measurements over sections of your body: Left Arm, Right Arm, Trunk, Left Leg, Right Leg, and head. In this way, you can see what parts of your body are gaining lean mass and losing fat, or, vice versa, like what occurred to me between 2009 and 2011.
I have put all these numbers on a spread sheet so I can get an idea of what has happened to me over the last year since I started lifting heavy weights, which started March of 2011.
According to the DEXA machine, my total weight dropped from 214 lbs to 207 lbs, so I lost 7 lbs. Now there are a lot of ways this can go. You can be one of those lucky guys that gains 10 lbs of muscle and loses 17 lbs of fat, or be unlucky and be a guy who loses 17 lbs of muscle and gains 10 lbs of fat, which actually happened to me between 2009 and 2011, but not to this extreme degree.
What happened to me? Overall, I had a slight gain in lean mass (about 2 lbs) and lost 9 lbs of fat.
The sectors where I lost my fat were my trunk and legs, with not much change anywhere else. This is consistent with the improvements I saw over the year with strength training. My squat and Dead Lift are much better off but practically no improvement with my bench or military press over the course of the year from March 2011 to March 2012.