wubby's "Experiment of One" Journal

[wubby]

Since I have gotten into the habit of checking the BB.com boards daily (ok - many times daily), and I obsessively log my food and workouts daily, thought I might as well start posting them here.

I am all about constructive criticism so please provide any feedback you have. I am a firm believer that we are all an experiment of one so I am very interested in folding others experience into my own to find what works for me.

You all have been a great help to me - answering questions and providing inspiration - so I thought it was time to open my kimono and expose my workouts to the world. I also like to journal my daily thoughts - so you may catch me spewing whatever is on my mind while I am at it (sorry in advance for that).

This journal starts 18 weeks into my new obsession. I was bulking up until 2 weeks ago when we decided to go on a cruise on March 1st so I decided to start my cut early. I feel like I have finally settled into a workout routine that fits me and my schedule - at least for where I am at right now. I am doing a 5 day split routine.

Mondays: Biceps, Lats, Abs
Tuesdays: off
Wednesdays: Shoulders, Tri's, Chest
Thursdays: Legs, Bi's
Fridays: off
Saturday: Chest, Tri's
Sunday: Legs

Yesterday was Monday and here is what I did:

3 sets each Bi curl bar superset w/ wide grip Pull-ups and decline abs

3 sets each Bi rope superset w/ Ab lifts front and oblique and seated row

3 sets each preacher curl superset w/ Lat PD close grip and ab feet up (don't know what to call them)

I run 1 mile w/u, 1/4 mile between supersets, and 1/2 mile between groups, then 1/2 mile c/d

Nutrition summary from Fitday:

Average Calories
grams cals %total
Total: 2333
Fat: 65 585 27%
Sat: 18 160 7%
Poly: 12 110 5%
Mono: 20 178 8%
Carbs: 223 761 35%
Fiber: 33 0 0%
Protein: 213 853 39%
Alcohol: 0 0 0%

[ChocoChick]

This journal starts 18 weeks into my new obsession. I was bulking up until 2 weeks ago when we decided to go on a cruise on March 1st so I decided to start my cut early.

Welcome.

Cut? You're 6' and 157 pounds! What is there to cut?

Eat! Eat! Eat!!!!!

[wubby]

Cut? You're 6' and 157 pounds! What is there to cut?



LOL - call it a mini cut. Just for another couple weeks to get rid of the extra flab before the cruise. I figure I worked hard for the extra 10 lbs of muscle - did not want to be hiding it while in the Bahamas.

I have to admit when I got up to 163 before my mini cut I was in shock. Last time I weighed that much I was FAT. Even though this time I know it is not all fat - it is still a little freaky to see.

[ChocoChick]

I'm still not convinced that there is anything to cut. Lift hard, lift heavy and put on some muscle... any fat you have now will be more easily and better obscured through the addition of muscle than trying to diet.

[wubby]

Thanks! (I think :) ) ... I only plan to cut another 1% bf or so. I don't intend to get under 155. I have about 1.5-2 weeks and then I start adding mass again, kicked off by a 3 day binge at sea.

My latest progress pic was about 2 weeks before my peak at 163. The picture is very forgiving and does not show all the belly fat. I dropped to 157 after a week and a half and just want to shave off a little more.

Maybe it is just me - but I miss my last row of abs...

[ChocoChick]

I understand. I tend towards being an ectomorph, too, and fat seems to settle in my mid-section. BUT... if you want to put on muscle in your chest, back, legs, arms, etc., you will have to eat. Even if it means not seeing those bottom abs for a while.

My contention is that it's a lot easier to come to this game slightly (or even largely) overweight and to gain muscle on the way down than it is to gain weight as muscle. The problem, imo, is that while both groups start out with high levels of bodyfat, the overweight people can lose fat and gain muscle at the same time much more easily than can the really thin (dare I say, skinny?) people, because this latter group is trying to do it in a caloric surplus. Ugh. There's also a lousy physiological force at work whereby thin people tend to lose more muscle than fat and fat people tend to lose more fat than muscle.

All of which is to say, be careful with your "cut" lest you lose your hard-earned muscle.

[alkell]

Hi Wubby, what sort of weights are you lifting? Your progress pics look good.

[wubby]

Thanks dbflgirl. I am definitely planning to go back to gaining soon. I spent the first 16 weeks putting it on and eating like crazy. I managed to put on 10 lbs of lean mass in that time plus about 4 lbs of fat (I blame Thanksgiving and Christmas for some of that) Just wanted to shave off some of the fat before the trip.

Frankly I am lifting primarily for 2 reasons: 1.) to improve my running, and 2.) to look a little better when I am running around half naked (or all naked) on vacation (I admit it - I am vain). I figure that if that is the main reason for doing it - I might as well reap some rewards from my labor.

I tend to agree that it is harder psychologically to start at the bottom end of the scale than the top myself - but I guess the people at the top of the scale would disagree :)

[tatdawg]

I'm still not convinced that there is anything to cut. Lift hard, lift heavy and put on some muscle... any fat you have now will be more easily and better obscured through the addition of muscle than trying to diet.

i agree

[wubby]

Hi Wubby, what sort of weights are you lifting? Your progress pics look good.

My squat is pretty weak since I am focusing on ATG squats lately. After 20 years of running I have strong quads and weak hams/gluts/hips. I am working out with 3 sets / 10reps / 125 lbs there (I know – I am puny but being very careful about form until I have a better muscle balance)

My bench is up to 200 x 8reps, I think my form sucks so I am working on improving that too, but it was a big physiological boost to hit 200 so it is hard to back off.

This week I got my deads up to 215 lbs x 14 – bumping them up too as I tweak my form and being careful about an old back injury.

[wubby]

Today's w/o:

3 sets each superset Military Press w/ combined decline skull crush / cg press
3 sets each superset Lateral Raises - Front / side /rev fly and tri rope
3 sets each superset Shrug w/ Chest fly

Dropped my shrug weight and slowed down to get better ROM based on advice from the over 35ers to my calf raises and shrugs thread.

No progress on military press this week. but all other lifts are still going up despite my cutting. That is something I should point out about my cut. If my lifts stop making progress in the next 2 weeks - then I may drop the cut at that point. As long as I still feel like I am making progress - I am not as worried that I am loosing too much muscle.

I have had some extra stress in my life the last week and gotten less sleep than usual due to a chest cold so I am surprised that those things have not impacted me more. I'm sure one of these morning is it will all catch up to me. I just hope it is not tomorrow morning as tomorrow is leg day.

[wubby]

Squat day today:

3 warm up sets at 35, 75, 105 superset with bicep curls
3 working sets at 125, 135, 145
Then calf raises superset with chin ups

I am fighting for good form trying to keep my hips under me. I have a tendency to cheat at the bottom, push my hips back and use my back to get the weight moving, then pop my hips back under myself. I can tell that it is my back doing all the work to get the weight moving and when I do manage to keep my hips under me it feels so much better - harder - but better. Damn I am weak ....

[wubby]

Today was my off day - slept in till 6am and it was glorious. I probably should have gotten up to run, but with this chest cold have not been getting much sleep so I really needed it.

My poor wife woke up with a fever this morning - guess I have that to look forward to now too. The sad thing is - I never mind that I am going to get sick and feel miserable - I am just afraid of the reduced quality of workouts I get if I am sick. I think I may be demented....

[Hibiscus09]

Morning, wubby! Glad to see you've started a journal.

I noticed in your split, you're doing everything twice but lats and abs. Was that on purpose? Plus, there are other muscles in your back -- how about those? :D

Good luck to you!

[ChocoChick]

My poor wife woke up with a fever this morning - guess I have that to look forward to now too. The sad thing is - I never mind that I am going to get sick and feel miserable - I am just afraid of the reduced quality of workouts I get if I am sick. I think I may be demented....

I share this particular form of being demented. I went to the gym one day this week with the beginnings of a migraine and then refused to allow myself to not beat my prior workout. The room was spinning...

Take lots of vitamin C and you might just dodge this bullet.

[wubby]

Morning, wubby! Glad to see you've started a journal.

I noticed in your split, you're doing everything twice but lats and abs. Was that on purpose? Plus, there are other muscles in your back -- how about those? :D

Good luck to you!

Good Morning!
Good point. Maybe I should add more back work ... I do chin ups on Thursday's workout too so I hit them a little more.

Usually Wed or Thursday evenings my wife works out and I join her for support (and I like to watch her workout). During those times I do abs again and little things like forearm work. That would be a good time to fit in more back work. Now - to figure out the right thing to do then - maybe some bent over rows?

Also - I listed Sundays as another leg day - that is also my deadlift day.

[wubby]

I share this particular form of being demented. I went to the gym one day this week with the beginnings of a migraine and then refused to allow myself to not beat my prior workout. The room was spinning...

Take lots of vitamin C and you might just dodge this bullet.

Wow - you are tough. When I have a headache and the blood is pumping, the pounding in my head is brutal. I find that once I push through it, it gets better - but I don't think I have ever had a real migraine.

I think I have a package of Emergen'C' at home - I'll have to try that. I am never very good at staying away from her when she is sick so I usually get whatever she gets. If she was not so irresistable I would just keep my distance and be fine :)

[alkell]

Your bench press weights look solid, well done.
I had to give up ATG squats as I kept getting lower back pain, so I just go to parallel now.
Good lifting.

[wubby]

Chest/tri day today:

3 sets each flat BB bench superset w/ overhead tri extension
3 sets each incline BB bench superset w/ tri bar push down triples
3 sets each decline BB bench superset w/ tri kick backs

My flat bench and all tri exercises were up today, but incline and decline were down. Gotta decide now if it was just a bad day for incline/decline, or if this cut is starting to affect me. Part of it may be my concentration on form though too. Instead of dropping my weight down to perfect form I am just trying to get a little better form every time and then get my reps back up.

I know - I know - form first ... but for bench I have to play the physiological games with myself that work for me.

I began to wonder this morning if my tri improvements are the reason for the following anomaly:
When I first started this, my arms were 11.5" cold relaxed and 13.5" cold flexed, now they are 13" cold relaxed and 14" cold flexed. That is 1.5" change in relaxed size and 0.5" in flexed size. I am assuming that is b/c of triceps growth.

[wubby]

Thanks Alkell. I found that keeping my hips under me more helped a lot with the lower back pain - but my pain was because of cheating too much with my back.

[wubby]

Just Deads, leg extensions and leg curls today.

I have not been doing the deads very long so they are getting MUCH better every weak. My only problem is that I do them in my Jones machine. The bar/weights don't go all the way to the floor so I can only go down to the point where the bar is about 4" below my knee because that is the lowest setting. I know this is not optimal - but w/o buying another bar just for the deads I am stuck with it this way for now.

I had a cheat meal last night ... loved it. Pizza, cookies, bagels, chocolate bar ... afterwards my stomach hurt so good :)

I still plan to keep my calories down for another week. Then I will go back to normal for a little while before our short cruise where I am likely to eat and drink like every meal is my last.

[wubby]

Last night (did PM workout instead of AM)

run 1.0 m
Bi curl bar - 8x85
wide grip pullups - 8
decline abs 16x no weight

run 0.25 m

Bi curl bar - 7x85
wide grip pullups - 7
decline abs 12 x 5lb plate behind head

run 0.25 m

Bi curl bar - 7x85
wide grip pullups - 6
decline abs 14 x 5lb plate behind head

run 0.5 m

rope curls 8x80
abs - knee lifts front 6
abs - knee lifts sides 12
seated row 8x150

run 0.25 m

rope curls 8x80
abs - knee lifts front 6
abs - knee lifts sides 12
seated row 8x150

run 0.25 m

rope curls 8x80
abs - knee lifts front 6
abs - knee lifts sides 12
seated row 8x150

run 0.5 m

preacher curl 12x65
lat PD close grip 8x140
ab - feet ups x 15 and straight leg lifts x 15

run 0.25 m

preacher curl 8x65
lat PD close grip 7x140
ab - feet ups x 15 and straight leg lifts x 15

run 0.25 m

preacher curl 7x65
lat PD close grip 6x140
ab - feet ups x 15 and straight leg lifts x 15

run 1.5 m

All the ab work made the w/o take about 1hr 20 minutes. need to shorten it up.

Felt a little dizzy at the beginning - but it went away.

This afternoon is shoulders...

[wubby]

Today's w/o:

3 sets each superset Military Press w/ combination decline skull crush / cg press
3 sets each superset Lateral Raises - Front / side /rev fly and tri rope
3 sets Chest fly

Did my Wed workout today and traps still sore from Sunday's deads so skipped the shrugs I would normally do on shoulder day.

Again - Military press sucked today but everything else progressed in reps and/or weight. I have no idea why I always suck at military press.

Ran 4 miles easy at 7.5 - 8 mph interleaved with sets.

Tomorrow will be an off day...

[wubby]

Squat day:

3 sets WU squats 10x35, 10x85, 10x105
3 working sets 10x125, 12x125, 12x125 * front hip flexors are def. my weak point here still

3 sets curls 8x85

Usually do calf raises and pull ups too, but had computer issues I had to take care of so cut w/o short - will finish up tonight.

[wubby]

Ok did not get a chance to post yesterday. Just ran on the treadmill.

5 miles:
1 mile WU
3.5 miles gradually increasing from 8mph at 1% incline to 10 mph at 3% incline for the last 0.5 mile. Then 0.5 mile CD.

It is always amazing how much my perspective changes when I have not been running much. It used to be that a 5 mile run was the very least I would consider worth taking the time to even lace up my running shoes. Yesterday it was a pretty good workout. I have not run more than 5 miles since last October - I do miss it and come some good weather I will be ramping it back up. I probably should have taken it a little easier since the day before was squat day and my legs were pretty sore during the run.

[wubby]

Chest/tri day today:

3 sets each flat BB bench superset w/ overhead tri extension
3 sets each incline BB bench superset w/ tri bar push down triples
3 sets each decline BB bench superset w/ tri kick backs

I dropped my flat bench weight back to 185 today to start working on my form. I had noticed that I was not getting the bottom two inches at the higher weight - I had gradually started cheating. Slowed down a little and went all the way to my chest.

Somehow miscalculated my weights for my incline and was doing 25 lbs more than last week. Thought maybe my cut had finally started hitting me, or that it was harder because I changed my incline angle. I took off 15 lbs and it was still harder than I expected. Finally after I finished I realized that I had started at my decline weight instead of my incline weight. I guess I need to keep my mind on the game ... I just naturally assumed I was getting weaker after 4 weeks of cutting. Turns out from my other lifts I am still doing ok. Don't seem to have lost any strength yet - maybe not making the same progress though. I only have a few more days of cutting to go so I can start building again soon!

Laura says that the cut is working and she is glad to see me back to my "cut runner's" body. I'm just happy to be at the same fat level that I started this whole weight training project, but to have 10 lbs more muscle mass.

[Hibiscus09]

Laura says that the cut is working and she is glad to see me back to my "cut runner's" body. I'm just happy to be at the same fat level that I started this whole weight training project, but to have 10 lbs more muscle mass.

You should be happy -- that's a pretty cool accomplishment! That was sweet of Laura. :) She must be liking what she sees. ;)

Nice job on the workouts, wubby!

[wubby]

Thanks! I am not down as far as I get when I am marathon training, but I don't plan to get that low right now. Low enough for my lovely wife to like it is good enough for me :)

[wubby]

Today was supposed to be deads day ... spent 2 hours shoveling out some heavy snow ... gonna call that good enough because my back is exhausted. I am afraid I would hurt myself if I lift today and do NOT want a sore back on the cruise next w/e.

[wubby]

Back from our cruise ... time to start working out again. I missed logging a couple workouts b4 the cruise and just lifted one time on the ship. Used it as a much needed longer break and now I am ready to hit the weights again starting tomorrow. I'll start journaling again tomorrow.

It is WIERD lifting on the ship, trying to do dumbell flys and presses with the ship swaying back and forth ...

And for all of you who insist I need to eat more - I did you all proud on the ship :)

[wubby]

Missed journaling a few workouts, Until I sit down and create a way to convert my Excel log into a viewable format I doubt I will get good at logging all my workouts here. Takes too much time to just type them in a second time, and no self respecting engineer would do something twice when he can write a script to do it for him...

Anyway, had an interesting experience on Squat day Thursday. I use a Manta Ray on my bar. On my final working set I made it to my 10th rep and decided to punish myself so I took a few breaths and pushed out two more reps; took a few breaths again (until the stars and little birdies around my head went away); then pushed out two more reps; took a few more breaths until I could see again and make sure I was not truly blind now and that the room was in fact NOT spinning; went down for another rep, but on the way up I lifted my head back too far and pressed the edge of my Manta Ray into the base of my skull. This resulted in the most excruciating headache I have ever had. I dropped the weight and crawled over to my bench. Managed to stumble upstairs to get a bag of frozen peas to put on it for a few minutes. Luckily it was may last working set of squats, I was able to work through the headache and get my calf raises and pullups in, but the headache was brutal the rest of the night. By midnight I started wondering if I had done some serious damage and could not sleep, so I finally took some tylenol/advil and it faded enough to sleep.

I found out the next day that my daughter has Strep again, then later in the day I started to get the symptoms too (this is our 3rd time this year). I usually get a headache when I get strep, but this one was brutal and seemingly triggered by the head trauma because it emanated from the back of my head. I am guessing that the trauma just aggravated the Strep headache, but in the middle of the night the first night I just thought I was going to die...

[wubby]

Helped some friends move on Sat so I had to move my workout to Sunday.

Was supposed to be flat/incline/decline bench day, but on the first set the damn headache from last weeks incident came back with a vengence. Like an ice pick in the base of my skull... Ended up being a pretty lame workout, trying to push out that last couple reps just became impossible.

I plan to take a couple tylenol before today's workout and see what I can pull off.

[Hibiscus09]

Yuck -- you're not having any fun. I'm sorry about the manta ray experience. I hate the things. :p That sounds pretty scary. Perhaps you should get yourself checked out if you're having a recurring headache.

Sorry about the step also. Little B kept getting it and getting it until they threatened tonsil removal and then, for some reason, he quit getting strep. He was only about 4 or 5 and I remember it made him so sick each time.

Hope you feel better!

[wubby]

Thanks Hibby.

After the first two back to back bouts of strep we took the whole family in to get tested and found out that my other daughter who had no symptoms was the carrier, so when we got rid of it - she gave it right back.

I managed a halfway decent workout yesterday, took it easy at first and then managed to up my intensity as I found part of my problem. I discovered that I have not been breathing well enough though each rep, and when I focussed on breathing I was able to finish a set with very little neck pain. Looks like I may be able to workout through this problem as it heals.

[joed]

Good for you, being aware of what you're doing in the gym instead of just going thru the motions. Glad you found the culprit.

[wubby]

Thanks Joe.

My w/o schedule is a little mixed up this week due to the injury and "rest of life" scheduling. Things are shifted around. I am switching to afternoon workouts from my early morning workouts because my wife coaches track and our schedule changes this time of year.

I am debating if I want to do my shoulder workout (usually done on Wednesdays but I missed it yesterday) or squat day (usually done on Thursdays). My neck is feeling a lot better, but both of these workouts have a chance to really aggravate it. Monday was just Bi's and back so that was easier to keep my neck relaxed.

I think I will go ahead with shoulders/tri's because I hate missing that w/o and try to get squats in tomorrow (usually my day off).

Must ... remember ... to ... breathe!

[wubby]

OK - had a GREAT workout yesterday. I love it when you go into a workout thinking it will suck and then it ends up being a great workout. Reps were up on every lift. Only a little neck pain. It was shoulder day an I thought it would suck due to my recent neck problems and my shoulders have been a little stiff since helping a friend move last w/e (damn, piano's are heavy!)

I think I have confidence enough to go for my squat workout today even though that is when I hurt my neck last week. Wish me luck!

... and yes, I'll do it without the manta ray this week and let you all know how it goes...

[IR45N]

Great when the W/O exceedes expectations. Sometimes those are too rare (imho). Great true signature!

[wubby]

Thanks IR45.

So squats went well yesterday too. I ditched the manta ray and used the bar bar. Actually worked very well. Traps were pretty sore from the day before, so that did make it uncomfortable - but doable. I may just need to rearrange workouts to not work the traps before squats anymore. I kept the same weights as last week, but stopped at 12 reps when I could have gone more, did not want to aggravate the neck since that is what hurt it in the first place. Good news is those 12 reps were much easier than they were last week.

Today was chest/tri day. My bench's (flat, incline, and decline) were all pretty weak compared to last time, but tri's were up this week. I think my shoulders were still sore / tired since my shoulder day was just 2 days ago and usually I have 2 days between shoulders and chest.

This new schedule is going to need some work. I had gotten into a pretty good routine and now I need to rearrange ... probably for the best anyway to mix things up.

[wubby]

Today's w/o, relatively easy day on Sundays ...

3 sets Good Mornings
3 sets Deads, 215, 225, 235 x 12 ... damn I am weak ...
Decline ab crunches

[joed]

Hey wub, are you wanting to change your routine because you've stopped making progress?

[wubby]

Hey wub, are you wanting to change your routine because you've stopped making progress?

Instead of changing all together I have been tweaking here and there. I did not expect to make progress this last week because of my neck injury. I was happy to see that I still was.

I started to stagnate about the end of my cut a few weeks ago. Then I took a week off to recover (and party, so not as much recovery as I would like). As soon as I got back into my routine after getting back, I hurt my neck.

I have been seeing improvement this week, I just never know how much improvement to expect.

I was planning to change more now that my schedule has changed, but I still like the workout I am doing ... I think after one full week of lifting injury free, I will re-evaluate if I am not seeing enough progress.

[wubby]

Yesterday afternoon:
3 sets: Military Press @ 90 w/ tri rope @ 60
3 sets: Lateral Raises - Front - 45s / side - 30s / rev fly / combination decline skull crush, cg press @ 85
3 sets: Chest fly @ 160 / shrugs @ 255

This morning:
3 sets: Bi curl bar @ 90 / wide grip pullups / front pike raises / oblique knew raises
3 sets: rope curls @ 80 / seated row @ 150 / decline abs w/ 5 lb weight behind head
3 sets: preacher curls @ 65 / CG lat pull down @ 140

Reps were up on most lifts. Bumped weight on a couple this week as well. Neck problem was still there, but able to work through it - still affecting my intensity.

Thought I would start putting some nutrition macros in here as well from Fitday:


Yesterday:
Cals Fat Carb Pro
Totals 3026 70 389 234

[wubby]

Today:
Cals Fat Carb Pro
2887 74 294 274
Edited to fix macros

Tomorrow is Squat day - Damn I'm Excited! Seriously ... I get excited about that ... I think I need to see a shrink ...

[Hibiscus09]

Nice workout, wubby! I remember having that enthusiasm over squat day (it's a distant memory, but I remember it! :) )

[wubby]

Thanks Hib, I don't always look forward to it, but usually. Then again I am the guy who can't sleep at night before doing 4:30 hill workouts because I am too pumped up about them.

[wubby]

Squat w/u: 35x8, 85x8
Squats: 125x12, 135x10, 145x8
Calf raises: 285x14, 300x12, 310x12
Leg press: 420x10, 420x8, 420x9

Felt good today, feel like I should have done more. I had backed off after the neck problem - maybe need to add more sets in. Weights look pitiful, but I am feeling stronger and more stable under the bar so slowly bumping them back up.

Took a couple advil before the workout to avoid the neck pain / headache.

[Hibiscus09]

Then again I am the guy who can't sleep at night before doing 4:30 hill workouts because I am too pumped up about them.

:eek: Weirdo!! :D

Nice job on today's workout! :)

[wubby]

So yesterday at work I got my first comment from someone outside my close friends and family about how much muscle I have put on this winter.

Apparently it is noticeable now. When friends and family say something it is nice because they are the ones we care about the most, but they are also the ones I have shared my goals with so they try harder to notice. Having a random co-worker say something means that this must be working.

[ChocoChick]

So yesterday at work I got my first comment from someone outside my close friends and family about how much muscle I have put on this winter.

Apparently it is noticeable now. When friends and family say something it is nice because they are the ones we care about the most, but they are also the ones I have shared my goals with so they try harder to notice. Having a random co-worker say something means that this must be working.

WooHoo - good stuff. Stay away from that milk chocolate, then!

[wubby]

Stay away from that milk chocolate, then!

I avoid it as long as it is not in the house. If there is any in the house I make sure to dispose of it as fast as possible.

I tell Laura that I am eating it all so that she does not have to eat it and worry about the calories - women never appreciates the things selfless men do for them ...

[wubby]

Yesterday afternoon:
3 sets: Military Press @ 90 w/ tri rope @ 60
3 sets: Lateral Raises - Front - 45s / side - 30s / rev fly / combination decline skull crush, cg press @ 85
3 sets: Chest fly @ 160 / shrugs @ 255

This morning:
3 sets: wide grip pullups / Bi curl bar @ 85 / front pike raises / oblique knee raises
3 sets: rope curls @ 70 / seated row @ 150 / decline abs w/ 10 lb weight behind head
3 sets: preacher curls @ 65 / CG lat pull down @ 140

Switched the order of pullups and curls bar curls - I think I like the pullups first better.

Pretty tired this AM. Have not gotten enough sleep lately and need to eat more carbs on Tuesdays to do an afternoon w/o then an AM workout the next day.

Yesterday's macros: (oops, 100 cals low)
Cals Fat Carb Pro
2851 63 313 255

[wubby]

"Wow, you're so big"

That's what my wife said in bed last night.

She was talking about my shoulders you pervs ... :)

My shoulders were really sore and making me uncomfortable all evening and my lovely (and obviously exaggerative) wife offered to massage my shoulders for me.

I know that I have added 12 lbs of lean mass since last October and I estimated that I only had a total of 40 lbs of muscle mass back then so the percent gain is pretty high - but I still did not think it was that noticeable - even in my progress pics I don't see that much change.

Just goes to show you how relative this all is. I know I am much stronger than just about everyone I know - but I am a scrawny little guy in here. It is very humbling hanging around here and it keeps me striving for more.

Getting pumped up for my leg workout this afternoon ...

[ChocoChick]

It's nice when someone else notices. I feel the same way and I am on the small side, too. :)

Congrats!

[wubby]

Squat w/u: 35x8, 85x8, 125x8
Squats working: 145x8, 155x7, 155x3 (then immediate drop set to 125x8)
Calf raises: 305x14, 315x12, 325x12
Leg press: 420x10, 420x10, 420x6 (then immediate drop set 280x10)

Felt good today, weights up from last week. No headache, but still stiff neck. I am still a little hesitant to push TOO hard after the neck issue a few weeks ago, but slowly getting back up there. Intensity was good, just feel like I could have tried another squat rep - did not go quite to failure.

Been meaning to videotape my squats to post and get feedback about my form - maybe next week. I set my catches at 28" and go all the way to them with each rep. I know I am going well past parallel, but I can't really tell if I should be going lower (not sure I can get much lower even without any weight)

Yesterday:
Cals Fat Carb Pro
2915 83 308 235
Today:
2948 67 356 242

[wubby]

I love the way I feel the day after leg day ... I can tell already that I am going to feel that one and it has only been 12 hours. Usualy it takes me 24 hours to really start feeling it. I think finishing off with a couple drop sets did it for me. It has been a few weeks since I was that wiped out afterwards - feel like I am doing something useful again.

[Hibiscus09]

Morning, wubby! Glad you had a nice leg session! :)

Have a great weekend!

[wubby]

Morning, wubby! Glad you had a nice leg session! :)

Have a great weekend!

Back at ya! You have a great w/e too.

Laura gets her tattoo tomorrow and then we are going out to celebrate - should be a fun weekend.

[ChocoChick]

I love the way I feel the day after leg day ... I can tell already that I am going to feel that one and it has only been 12 hours. Usualy it takes me 24 hours to really start feeling it. I think finishing off with a couple drop sets did it for me. It has been a few weeks since I was that wiped out afterwards - feel like I am doing something useful again.

I love that feeling too. :)

Sounds like you have a fun weekend planned... especially since you get to skip the pain part and go straight to the celebration! Have fun.

[wubby]

Sounds like you have a fun weekend planned... especially since you get to skip the pain part and go straight to the celebration! Have fun.

Yep - looking forward to it.

Truth is - I would rather go through the pain myself that sit and watch her go through it. It is going to be hard to watch her be in pain for 1.5 - 2 hours... I might need a drink afterwards worse than her :)

[wubby]

Good chest day yesterday ... rearranged my lift order, did t incline/decline/flat instead of flat/incline/decline. I think I like this better - by the time I get to the flat bench I an tired enough that I have to drop the weight down and it keeps me from trying to use too high of weight and sacrificing form. Did Tri's too ... too lazy to copy all my weights/reps over from my excel SS. Suffice it to say I had a good w/o and was able to really push it this time w/o the headache problems I have had of late.

Had my 18 yr old niece say later in the day "Does uncle Rob have man-boobs?" ... I just had to laugh. Her mom and my wife jumped to my defense and explained that it was muscle and "That is the kind of man that you should be looking for". Maybe I should lay off the chest work for a little while - LOL

Actually I will be out of town next w/e so I will probably miss the w/o. I could use a few consecutive days off anyway as my shoulders have been bothering me lately.

[ChocoChick]

So how went the tatoo and subsequent celebration?

[wubby]

So how went the tatoo and subsequent celebration?

Oh yeah ... forgot I was going to mention that ...

The tat went great. It took her just under an hour and Laura was very strong through it. I was mad that they would not let me stay back there with her - apparently on Saturdays they are too busy so they don't let anyone stay back in the room.

Laura said it hurl like hell, and she was pretty miserable afterwards so she did not want to go out anywhere afterwards. We just ended up renting a movie to watch with the kids.

The tat itself looks great though, and Laura is very happy with it.

[wubby]

Did deadlifts and abs yesterday. Usually I do my deads with my Jones machine, but it does not let the weights go all the way to the floor. The lowest setting takes the bar to about 5" below my knees.

I wanted to try them this week going all the way down, but I don't have a separate Olympic bar. I used my EZ Curl bar instead. This worked pretty well, and actually it was nice because the curves in the bar gave my knees a little more space (less scraping). I assumed I would need to drop my weight a lot so I had no idea what weight to use - looks like I underestimated b/c I was doing 16 reps at the highest weight, but by then my lower back was getting a little sore (always careful due to an old back injury, and it has been acting up lately) so I stopped. The biggest problem I see with using the curl bar is admitting that I don't use enough weight to be too heavy for a curl bar :(

I added the lying weighted leg raises someone suggested in CGs journal because I have been looking to target my lower abs better - I liked them a lot.

Deads w/u:
65x10, 105x10
Deads working:
155x16, 175x16, 195x16

lying weighted leg raises:
3 sets 12x15
Oblique crunches

[wubby]

Yesterday was my day off, and I needed it. Back and shoulder were getting pretty sore. Feel a lot better this morning (not 100%, but better) and looking forward to this afternoon's workout.

With spring here I have been getting the itch to go out and run more. Laura coaches track too so we talk about running a lot and it gets me to waver on my goals. I did not plan to run another marathon this year. I just won't have time to train for it this year and I found last year that it is nice for me to take off every other year from marathon training. I am realizing that I am getting older though and taking off a year just gets me that much closer to the point where I will not be seeing improvements anymore. I look back at my training for last years race and realize that I trained well, but my nutrition was sub-optimal. Now that I have gained better nutrition dedication I think I could do even better in the race.

For now I will stick with lifting, it is nice change after all these years, and looking better is a plus since we like to run around nakie :)

[ChocoChick]

For now I will stick with lifting, it is nice change after all these years, and looking better is a plus since we like to run around nakie :)


:eek: Outdoors?

[chrisbute]

It is good to change things up.

Will you still be running (with your clothes on) outside? How many miles/week??

[wubby]

:eek: Outdoors?

Not in MN unless we are running to the hot tub and back ... but on vacation is another story :D


It is good to change things up.

Will you still be running (with your clothes on) outside? How many miles/week??

I don't get to run outside very often this time of year. Due to family schedule I am stuck on the treadmill except on the weekends. Right now I am running under 20 miles a week since I am not training for anything, just trying to maintain connective tissue. I find that as long as I get that bare minimum of running in I can ramp back up for racing faster without injury.

[Hibiscus09]

Hi wubby! :) I can't imagine running a marathon. I'm sure proper nutrition would help a lot.

Happy Tuesday!

[wubby]

Hi wubby! :) I can't imagine running a marathon. I'm sure proper nutrition would help a lot.

Happy Tuesday!

Running the marathon is not so hard, you get used to the distance very slowly. The hard part is trying to run the race at 9.5 mph :) When I have not been doing long runs, anything a few miles over my longest recent run seems to take forever. In the beginning, a 10 miler seems to really drag on - then by the end of the training I am heading out for a "quick 16" on an easy Saturday and those seem short because I am back in less than 2 hours.

I miss those 25 mile training runs because I can eat all the carbs my stomach will hold .... mmmmmm ....

[wubby]

Yesterday afternoon:
3 sets: Military Press @ 95 w/ tri rope pull down @ 60
3 sets: Lat Raises - Front - 45s / side - 30s / rev fly / combination decline skull crush, cg press @ 90
3 sets: Chest fly @ 160 / shrugs @ 265

This morning:
3 sets: wide grip pullups / Bi curl bar @ 1x75,2x65 / front pike raises / oblique knee raises
3 sets: rope curls @ 70 / seated row @ 150 / decline abs w/ 10 lb weight behind head
3 sets: preacher curls @ 65 / CG lat pull down @ 130

Some lifts are up, dropped curl bar down b/c form was suffering doing them superseted after wide grip pull ups instead of before.

Right rotator cuff, right tricep tendinitis, and left wrist are getting pretty sore again. Not as bad as over the weekend, but looking forward to some time off this coming weekend to heal up. On a happy note, I have had no headaches caused by neck pain during workouts for almost a week.

Had more energy this week than last, learned last week to eat more on Tuesday when doing these late afternoon then early morning workouts.

[chrisbute]

Running the marathon is not so hard, you get used to the distance very slowly. The hard part is trying to run the race at 9.5 mph :) When I have not been doing long runs, anything a few miles over my longest recent run seems to take forever. In the beginning, a 10 miler seems to really drag on - then by the end of the training I am heading out for a "quick 16" on an easy Saturday and those seem short because I am back in less than 2 hours.

I miss those 25 mile training runs because I can eat all the carbs my stomach will hold .... mmmmmm ....

9.5 mph over 26.2 miles - That's a 2:45 marathon time. Not many people can do that! Are ya part Kenyan?

You have done 25 mile training runs? Why?? Do another 1.2 miles and enter a race and get a medal.

I do miss the 16 mile training runs though.

[ChocoChick]

I don't understand why anyone would voluntarily run for 26 miles. :confused:

[wubby]

9.5 mph over 26.2 miles - That's a 2:45 marathon time. Not many people can do that! Are ya part Kenyan?

You have done 25 mile training runs? Why?? Do another 1.2 miles and enter a race and get a medal.

I do miss the 16 mile training runs though.

For my last race I was on pace for a 2:45 for the first 20 miles knowing that the last 6 miles would kick my ass since they are uphill. I still would have liked a 2:45, but was happy with my 2:50. I am convinced that with a little better training and utilizing the nutrition commitment that I have now I can get to 2:45. I swear that when I eat a dozen donuts the day before a hard workout I do run faster, but it probably affects me negatively in the long term :)

I only go up to 25 once, usually I stop at 24. I find that I can always go 2 miles past my longest run. If my longest was 24 then I would crash at about 26 and the race aint over yet.


I don't understand why anyone would voluntarily run for 26 miles. :confused:

Lets see ...

All the hot, fit, woman that are running it ... there is usually someone to "draft" off of. Lots of women with wheels like I see in your new avatar CG (I still maintain that the pic is too small - maybe they can let you have a bigger avatar - Mods? Can we do that?)

Because I can. I am a skinny little SOB - at least this is something I can excel at physically.

There is TONS of food at the finish line!

I get to eat all the carbs I can stuff down my maw before, during, and after.

I'm addicted to the runners high.

Chicks dig a guy with "endurance" ;)

It's like hitting yourself in the head with a hammer - it feels good when you stop.

The main reason I do it is the challenge. At that point about 22 miles in where every cell in your body is screaming at you to stop you have to face your inner demons. It is not about the race itself, or the other people. To me it is about proving to myself that I can look those demons in the eye, say #$%@ you and keep pushing on - even pick up the pace. You realize that you just ran 22 miles at a pace that you usually could barely do 12 in training, and that even though you are in indescribable pain from head to toe, you will not give up. It's about guts, that is the only thing that will get you through the last couple miles - reaching deep down inside and finding something to hang onto to get you through. Granted, this experience is different for everyone. People can run a marathon for fun and it is a big party all the way - but to me it is about affirmation that there is NOTHING that will defeat me if I put my mind to it and that I will never quit. It is an experience that is unparalleled by anything else I have ever done or am likely to do and I learn something about myself every time.

Did I mention the hot chicks? ;)

[ChocoChick]

LOL, that's a good list Wubby. I could counter it but I won't. :)

I actually used to do a lot of running in high school. It was a small school so I ended up running everything from the 50 meter to the 440. Obviously nothing like a marathon, but lots of long runs as training. I never did get that runner's high (although occasionally, on long runs off campus, I would stop to get high ;) ) and I never developed a love for running.

If it's working for you, go for it! :)

[wubby]

LOL, that's a good list Wubby. I could counter it but I won't. :)


Bring it on - I can take it :)



I never did get that runner's high (although occasionally, on long runs off campus, I would stop to get high ;) )


That works too. I'm ashamed to say that on those long runs off campus I used to stop and eat ice cream bars at a friend's house.
The search for the elusive runner's high keeps many of us coming back - though sometimes they are too few and far between.



If it's working for you, go for it! :)
It worked for me in the past, trying something different this year, but still longing for the run.

I always ran the mile and 2 mile in HS and they were too short - it takes me a while to get up to speed I guess. When I was in Jr. High the longest race they had was an 800 meter. I hated it because to me that is a sprint. I was so bad at it that my coach used to call me "Calender Year" because he said he had to time my races with a calender.

[ChocoChick]

LOL, I only ran the 800 a few times and I thought that was long enough. You have to be able to maintain a good clip and still sprint the end. I liked the 440 and the 100 meter relay best.

[chrisbute]

A 2:50 marathon and you are ONLY happy?? Damn that is a great time. Anything under 3 hrs and you are in an elite league. I would be embarrassed to tell you my marathon finish time!

[wubby]

A 2:50 marathon and you are ONLY happy?? Damn that is a great time. Anything under 3 hrs and you are in an elite league. I would be embarrassed to tell you my marathon finish time!

Thanks, but I am far from elite. The amount of work and commitment it takes to get to that level (2:30 and better) grows exponentially and I don't think that I will ever get there because I am not interested in going that far. Who knows, goals change, I never thought I would be trying to put on mass either...

Never be embarrassed by your time - it just takes time and commitment to that goal. I am not embarrassed by my puny lifts because I know that given the time and training they could be respectable.

I wanna be that guy that finished under 3 hours and everyone says "Damn, he looks too big to run that fast" :)

[wubby]

I must have done something right with yesterday's workout. I feel it in my Lats more than I usually do. I never seem to be get any good DOMs out of my bicep workout though - what's up with that?

Leg day today:

Squat w/u:
35x8, 85x8, 125x8

Squats working:
145x8, 155x8, 155x5 <---- Same weights as last week, reps up

Calf raises:
325x12, 325x12, 325x12 <---- all sets at max weight form last week

Leg press:
420x10, 420x10, 420x7 <---- Same weights as last week, reps up

Front Squat:
35x10, 85x8, 85x12

First time with front squats today, started pretty low since I was already wiped out and did not know what to use.

I was musing during my lift that I like to call my squats ATG, but that would really only apply to the way I let my lawn get sometimes. I managed to look down once (I know - eyes forward) and saw that my butt was about 8" from the ground. I suppose I should be concentrating harder instead of chuckling to myself about grass length...

[ChocoChick]

http://www.davehamilton.org/happy%20Easter.jpg

[wubby]

Thanks CG - love that cartoon!

OK ... back after 4 days off. Went for a short run with the dog yesterday. Things are feeling a little better, but shoulder still a little sore. Of course my first day back is shoulder day, I think it is time to mix it up a little whatever I am doing seems to be causing the shoulder pain. Here is what I usually do:

3 sets: seated Smith Military Press @ 95 w/ tri rope pull down @ 60
3 sets: Lat Raises - Front - 45s / side - 30s / rev fly / combination decline skull crush, cg press @ 90
3 sets: Chest fly @ 160 / shrugs @ 265

I think the shoulder pain started shortly after switching from machine military press to the seated smith press. I may try going to DB press today.

I also plan to drop my lateral raises weight and go for much slower reps.

Any suggestions? I used to have a lot of problems with this shoulder and they went away after a couple months of doing this routine and strengthening it up - now it is back :(

On a good note - I finished my taxes last night, only owe $2500 this year!

[jspirate]

Any suggestions? I used to have a lot of problems with this shoulder and they went away after a couple months of doing this routine and strengthening it up - now it is back :(


There is an shoulder article that gets linked alot here on this forum. I believe it is a t-nation article, but I can not recall for sure. I will see if I can find it and then edit this post.

EDIT - here it is:
http://www.t-nation.com/readTopic.do?id=459577

[Hibiscus09]

Ewww, don't even talk about taxes. We don't want to know what we owe. :eek:

Sorry about your shoulder. Mine gives me a fit at times also. I'm doing them today and have decided I will go with lighter weight and more reps for a while to see how they respond to that. Plus, of course, I take glucosamine/chondroitin/MSM regularly. A lot of people here swear by doing rotator cuff exercises.

http://www.bodybuilding.com/fun/criticalbench24.htm

I'm sure there are plenty of articles about different types of rotator cuff exercises to be found out there in internet land. I love the door stretch -- it really makes my shoulders and chest feel nice and stretched.

[wubby]

Thanks to both of you! I'll switch up my routine to try this. Definitely overdue for a change.

It mentions "No other heavy upper body work for 48 hours". Looks like I may have to re-arrange my workouts a little then. I have to do a workout late this afternoon and then early tomorrow morning. Guess I will do my bicep/lat workout tonight and then do this tomorrow morning. Then I do squats Thursday and take Friday off.

I have some glucosamine/chondroitin at home - been thinking about starting to take it. Sounds like a good time to start.

My taxes last year really sucked, this year I had more deductions and fewer realized capital gains so it was a lot better.

[wubby]

Yesterday afternoon:

SS: wide grip pullups / ezcurl curls / pikes / oblique knee raises

SS: preacher curls / seated row / lying weighted leg raises / close grip lat pull down

2 minute rest b/w each SS

I have been having a hard time feeling like I was really hitting my biceps so I dropped one exercise, dropped the weights, slowed way down, and really focussed on my form. I can already feel it in by biceps this morning - yay! The wide grip pullups are bothering my shoulder now - but hopefully my new shoulder workout will help that in time.

This morning:

After great advice from Hib and jspirate I mixed it up a little...

SS: Shrug / chest fly

SS: ez bar cuban press / tri pulldown rope

SS: L-Lateral raises / decline scull crusher CG bench

SS: Side lying abduction to 45 deg / Low pully external rotation

I really like this new shoulder w/o - I can already tell that it is going to help me a lot. It is obviously hitting things that need to be hit...

[LauraLee]

Nice work babe! I'm hoping the new workout helps.

Thank you for those with the article advice...here I am saying to Rob "did you read the articles...." I'm such a mother sometimes ...Sorry honey.

[wubby]

Nice work babe! I'm hoping the new workout helps.

Thank you for those with the article advice...here I am saying to Rob "did you read the articles...." I'm such a mother sometimes ...Sorry honey.

Thanks babe!

And that's alright - good to know you're looking out for me :)

[chrisbute]

Hey Wubby!

A sore shoulder is never a good thing. I had a nagging sore shoulder (not really injured, just sore) a few years ago and traced it back to the way I was doing the pec-deck exercise. Now I just do dumbell flies instead and shoulder has never acted up again (knock on wood)

[emmie]

Hi Wubby - Wanted to pop in say hello. Looks like some great workouts you've been doing! It's fun to add new exercises into the mix - it's like a little recharge for your whole workout scheme. I'm going to have to look up cuban presses - they sound fearsome! :eek:

[wubby]

Hey Wubby!

A sore shoulder is never a good thing. I had a nagging sore shoulder (not really injured, just sore) a few years ago and traced it back to the way I was doing the pec-deck exercise. Now I just do dumbell flies instead and shoulder has never acted up again (knock on wood)

Glad you were able to figure it out. Mine already feel better this week - I'm hoping this new shoulder routine is going to do the trick. I also have noticed that I have had a lot more tension in the shoulders lately and am trying to consciously relax them throughout the day.



Hi Wubby - Wanted to pop in say hello. Looks like some great workouts you've been doing! It's fun to add new exercises into the mix - it's like a little recharge for your whole workout scheme. I'm going to have to look up cuban presses - they sound fearsome!

Thanks for stopping by Emmie! (BTW, one of my daughter's names is Emma Lee and we call her Emmie - not sure why I am telling you that - just love the name - LOL). I had no idea what Cuban presses were either until jspirate and Hibby posted those links here for me ... it hurt my shoulder at first until I got the hang of the form, then I really liked them.

Squats yesterday

OK, so I had a horrible workout yesterday. I had a brutal headache all day which sets me up for trepidation for a squat workout. I was also feeling off. I knew it was bad news when my warmup sets were REALLY tough. My daughter has Strep again and everytime she gets it, I get it, so I thought I was coming down with it (it was that kind of headache).

I am not even going to post the exact workouts. I got through all my sets of back squats, but had to drop the weight AND reps. Calf raises were ok, Leg presses actually were way up since the legs were not already pre-exhausted from a decent squat workout. Last week I started adding a few sets of front squats on the end, but this week by the time I got there, I was shot and gave up... It was a whimpy workout and it kicked my ass - I sulked upstairs afterward like a whipped puppy.

I plan to take advantage of the fact that my legs are not as sore as usual and get a good run in today (today is usually an off day from lifting anyway). Plus, they will not be too sore to take my wife out dancing Sat night ... always the optimist I am....

[wubby]

Chest yesterday ... skipped flat bench since my shoulder was pretty sore, added a drop set to my incline and decline bench. Took everything slow, short pause at bottom.

Incline bench:
145x8 , 145x9 , 145x8 , 105x8 drop set
SS with Tri ... first set was overhead EZcurl bar extensions that hurt tri tendon too much this week so switched to Tri bar push downs
overhead:
65x10
Tri bar pushdown
70x8 , 70x6 , 60x10


Decline bench:
170x9 , 170x9 , 170x5 , 105x11 drop set
Tri Rope pushdown
60x4 , 40x10 , 40x8

Really wiped out by this time ... not sure why ...
Chinups
BWx10 , BWx8 , BWx7
Chest Fly
140x5 , 130x5 , 110x6

[wubby]

My "easy" day yesterday. Sunday's are a nice workout. I skip the run and get to workout with my lovely wife. My workout is short and easy and I get to watch her workout which is always fun ;) I think I need to figure out something else to add here. I do squats on Thursday and could do more leg stuff here, but usually still sore on Sunday and not sure if more leg work would be a good idea. Today I am wishing I did something more with legs since last week's squat w/o sucked so I had no excuse to slack off yesterday.

Deads w/u:
65x10, 105x10
Deads working:
195x10, 195x10, 195x14 <--- need to bump these up more only 2nd time going all the way to floor and still figuring it out

swiss ball crunches (wt is plate on chest)
0x14 , 10x30 , 25x16 <--- first time with these too

I was going to do more abs, but I was distracted (yummy wife's fault) and I have moved around my workouts so I am doing abs again on Tuesday so did not want to do too many. I need to move Abs to Tuesday and Friday instead of Sunday and Tuesday I think.

I discovered that there is just something very sexy about a woman slipping on a pair of workout gloves, grabbing a chin-up bar, and doing a workout ... good thing that was during my abs and not my deads...

Today is my off day - no time for a workout on Mondays...

[ChocoChick]

Nice deads, Wubby. Sure looks to me like you could go to 200 with no problems. :)

[wubby]

Thanks CG. My back felt pretty good this week. I tend to be pretty careful with my lower back after hurting it lifting a refrigerator 5 or so years ago. I will definitely be bumping up next week as I know I could have done more reps at this weight than I did too.

I was thinking about getting some wrist straps to use for a little while to let this tendinitis in my wrist get better. I certainly don't NEED them for this light of weight, but I don't want this wrist to get any more sore.

[wubby]

Yesterday afternoon:

SS: wide grip pullups / ezcurl curls / pikes / oblique knee raises

SS: preacher curls / seated row / lying weighted leg raises / close grip lat pull down

2 minute rest b/w each SS

The wide grip pullups are bothering my shoulder - I found that leaning back a little more helped take some of the pressure off my shoulder joint.


This morning:

SS: Shrug / chest fly

SS: ez bar cuban press / tri pulldown rope

SS: L-Lateral raises / CG bench

SS: Side lying abduction to 45 deg / Low pully external rotation

Shorter rest b/w groups of SS for this workout. Just long enough to run 200 meters on the treadmill along with logging workouts.

Switched scull crushers to CG bench this week since they were hurting my tri tendon. This helped as long as I keep my elbows close to my body. Big weight improvement on the new shoulder exercises since this was just my 2nd week doing them.

I tell you, between shoulders, tricep tendon, and wrist I am falling apart. I have been making minor adjustments and they seem to be working as I am not hurting as bad. I also got a neoprene wrist strap and that helps a little. I need to learn to do a better job icing things - just can't sit still long enough to do it.

[wubby]

In order to inspire myself for today's squat workout I went through my log and am comparing my old workouts so I thought I would post them. It was mentally hard to drop the weight down so far as I stared squating lower - but now there is no where to go but up :)

Date, biggest set, comment
11.14.2006 175x10 "need to go lower - not quite parallel" <---- 2nd squat workout ever
12.13.2006 225x19
12.20.2006 225x12 "went deeper"
01.04.2007 195x16 "went deep about 2inches above catches when at 8"
01.19.2007 175x12 "catches at 9 - not all the way to them"
01.25.2007 155x5 "catches at 9 - all the way EVERY time"
02.08.2007 125x10 "catches at 10 - all the way"
04.05.2007 155x8 "catches at 10 - all the way"

There is a bout a 4" difference b/w catches (and the numbers go up as they get closer to the floor) so my old higher squats had to be at least 12" higher than my current squats, not to mention that I think I leaned over to far during them. Last week sucked because I was tired and distracted - will not happen today. I am psyched and ready to hit it hard. If I can just keep the kids from coming down and distracting me.

[ChocoChick]

Great progress, Wubby. I enjoy looking back at my old logs and seeing how far I've come. It helps me to keep some of my small weights in perspective (i.e., they're not so small for me. ;) )

[wubby]

Squat w/u:
35x8, 85x8, 105x8

Squats working:
145x8, 155x8, 155x10, 85x10 drop set <----- reps up from 5 to 10 on last 155 set

Smith machine Calf raises:
335x12, 335x12, 335x12, 335x10

Leg press:
420x12, 420x12, 420x10, 240x20 drop set

Pretty good w/o today, reps up on every lift. Neighbor kids kept interrupting so my focus was not as good as I would like. I love my kids, but cannot stand other kids ...

I think my hips are still my limiting factor for my squats. They have gotten much better, but I think I may need to start doing something specifically for the front of my hips (don't even know what the muscle is :) ).

[wubby]

Great progress, Wubby. I enjoy looking back at my old logs and seeing how far I've come. It helps me to keep some of my small weights in perspective (i.e., they're not so small for me. ;) )

Thanks CG, I do too, but it gets hard as I keep fixing form and so my weights drop down. I know I am making a lot of progress, but it is hard to gage. I used to multiply my weights by my reps and add them all up to show improvement, but that does not work very well.

[wubby]

Today's workout:

Incline bench:
145x10 , 145x10 , 155x6 , 105x10 drop set
S Ball bench dips (plate on lap):
25x14 , 35x10 , 35x12

Decline bench:
170x9 , 170x7 , 170x6 , 105x10 drop set
Tri Rope pushdown
50x6 , 40x10 , 40x9

Chinups
BWx11 , BWx8 , BWx8
Chest Fly:
110x9 , 110x7 , 110x6

Felt good today. Ran my normal 1 mile w/u, 1/4 mile between sets, then ran 2 miles after the lift gradually increasing incline and speed until 10mph at 4%. Good run, worked out the soreness from Thursday's squats. Then spent the afternoon working in the yard, tilling the garden, etc ... Good and tired tonight.

[wubby]

Forgot to log Sunday's deadlifts, been pretty busy lately:

205x12, 205x14, 205x14
Also ab work

Kind of pissed off - I hurt my knee during the last set. Not sure what I did - I'm sure it was a form issue, I was not concentrating on form as much as I should have been. I got in a hurry. It is not too bad, just a sore ligament and it seems to be getting better. Just upset that it will keep me from running today and tomorrow, and hoping it feels better by Thursday for leg day. Last week was also disappointing because I did not gain anything. Finally this week I am up another pound, but that is after 2 weeks of nothing. I think it is because I was not getting enough sleep last week. Sleep is the hardest part of the equation for me.

I am trying to make it to May 15th before I start to cut again. But I would also like to see 170 lbs before I start to cut. We'll see when I get closer if I start May 15th or push it out a little further, but it does not look like the two goals will line up anymore. There are only 3 weeks left and 4 lbs to go... I am at the point now where I am uncomfortable with the amount of fat on me - Laura described me as a "marshmallow with a hard candy center" must be time to cut :)

Anyway ... eager to get to my workout this afternoon. Yesterday was my off day - I love them and hate them.

[LauraLee]

I am at the point now where I am uncomfortable with the amount of fat on me - Laura described me as a "marshmallow with a hard candy center" must be time to cut :)


I meant that in the nicest way. You are making great progress and I'm proud of you. I am not worried at all about you cutting. That is one thing you have never had a problem with.:) Keep up the good work babe!

[Hibiscus09]

Awww, lovebirds. :D

Nice job on the workouts, wubby!

[wubby]

Thanks Hib ... and yeah ... we dig each other.

I didn't post my Tuesday and Wednesday workouts, been a busy week. Not much to say about them - same workouts as last week, but reps were up. Shoulder had been kinda getting better, but after shoulder day my RC has started bothering me more again. Not happy about that. I added 3 sets of face pulls this week - only thing I did different, guess I should not do that till it is better.

I scrapped squats yesterday since my knee is hurting from my deadlift incident Sunday. :( Decided to mix it up a little instead:

SS
Flutter kicks
100, 100, 100 <----- ok never done this before - does not do much for me, hurts lower back more than anything
Smith calf raises
285x14, 285x12, 285x14, 125x30 drop set

SS
Reverse calf raises on leg press
110x10, 70x24, 90x20 <------ have not done these in a long time, dialing in weight
cable hip adduction(wt per leg)
10x20, 20x14, 20x14 <------ First time with these - adductors have felt weak during squats so trying to fix that

SS
seated calf raises
125x30, 215x20, 285x14, 215x18 <------ First time with these, dialing in weight
knee circles
no count ... just a reminder to do it b/w sets of above

smith stiff leg racked deadlifts
215x14, 225x20, 245x10 <------ used wrist straps - trying to heal up wrist tendonitis

[chrisbute]

Sorry to hear about your dreadful week of injuries/soreness. Is the knee impacting your running?

A big THANKS for the advise on 180 strides per min. I'm getting the hang of it. The treadmill makes it easier since the timer is staring me in the face. I simply try to be at 15 strides in 5 seconds. It is tougher to measure when running outside, but I just pretend I'm running over hot coals and I need to keep my feet on the ground for the least amount of time. It's also funny to mention that I'm running quieter now! It used to be people would hear me coming at 20-25 feet away. A few days ago, I scared a walker that didn't hear me.

Thanks again - and I hope you have a speedy recovery!

[wubby]

Sorry to hear about your dreadful week of injuries/soreness. Is the knee impacting your running?

A big THANKS for the advise on 180 strides per min. I'm getting the hang of it. The treadmill makes it easier since the timer is staring me in the face. I simply try to be at 15 strides in 5 seconds. It is tougher to measure when running outside, but I just pretend I'm running over hot coals and I need to keep my feet on the ground for the least amount of time. It's also funny to mention that I'm running quieter now! It used to be people would hear me coming at 20-25 feet away. A few days ago, I scared a walker that didn't hear me.

Thanks again - and I hope you have a speedy recovery!

Thanks Chris. Yes, it has kept me from running this week. Fortunately I am not training for anything specific so I can afford to loose a week of running, and the being able to lift helps me keep my sanity. When I can't workout at all my wife says I am impossible to live with.

Glad I could help - I had forgot to mention the quieter aspect of the higher stride rate. I have the same problem with scaring people when I come up behind them and pass. One of these days I am going to get maced by some woman with a panic reflex.

[wubby]

Been getting busy lately and slacking off on my journal.

Saturday was Chest/Arm day:

First group supersets:
Flat bench:
165x10, 175x8, 180x7, 180x5, 125x8 drop set
DB Hammer curls:
4 sets, 35x10 <----- sloooow
Swiss Ball dips (wt is plate on lap):
35x16, 45x12, 45x12, 45x12

Second group supersets:
Chest Fly:
110x10, 110x10, 110x10, 70x12 drop set
Upright row:
70x8, 60x10, 60x10 <--- form felt bad on first set
Tri Rope pushdowns:
40x12, 50x10, 50x10,30x10 drop set

For my tri pushdowns I usually push all the way from my chin to the bottom. I am trying to ease up on tri tendon so just did bottom 2/3 of ROM this time. Not sure the right way to do these - looks like the bottom 2/3s is all people do in the pics I looked up for proper form.

Finally had great weather this weekend and had a lot of outside work to get done at my sister-in-laws and my own house.

I slacked off Sunday and skipped my deads workout. I really regret missing it, but too much partying Sat night and too much shoveling sand and gravel Sunday did not leave me the time and energy to do it safely so I skipped it.

Getting ready for upper back / bicep workout in an hour ... plus I think the knee is good enough to try to run again today... wish me luck :)

[wubby]

Did not post my Tuesday and Wednesday workouts - got too busy this week. Nothing too remarkable - same lifts as last week, slightly better weights/reps yada yada yada.

I did ditch the face pulls since last week that was the only thing I did different from the previous couple weeks and my RC was in pain the next day - too bad b/c I liked them.

Yesterday was leg day:

ATG Squat w/u:
35x8, 105x8 <--- skipped a w/u set today to see if they were tiring me out too much
ATG Squats working:
155x8, 155x8, 155x9, 85x10 drop set <--- First set to 155 from 145, last set of 155 failure at bottom (stuck in the whole)

Superset the following three:
Smith machine Calf raises:
285x14, 285x14, 285x14, 215x12 drop set
Leg press:
420x10, 380x12, 380x12, 240x12 drop set <--- had to drop weight here since supersetting I was whiped... good thing b/c my leg press machine only goes to 420 so I have been maxing it out - this lets me get a little more out of it.
Reverse calf raises:
90x20, 110x10, 100x10

Seated Calf raises:
215x18, 265x16, 295x14, 215x16 drop set <--- just started adding these last week - was only doing smith calf raises and had no idea I was neglecting part of my calves.


I was wiped out after this workout. Felt good since lately I have not had very good leg days and felt guilty to finish them not feeling like I put everything I had into them.

I seem to always get a nasty cramp in my left foot on leg day ... still trying to figure out what is causing that.

[Hibiscus09]

I get foot cramps when I do calves -- right in the arch -- drives me nuts.

Nice workouts!

So, did your knee allow you to run?

[wubby]

I get foot cramps when I do calves -- right in the arch -- drives me nuts.

Nice workouts!

So, did your knee allow you to run?
Thanks!

Yeah, it has been gradually getting better. I was able to run a little Tuesday, then a little more Wednesday, and then it did not bother me at all during my squats yesterday. I think it is well on it's way to healing. I know a lot of people heal slower when they get older - but I think I heal faster since age has brought me more diligence to take care of things that need taking care of, and the knowledge to do things right. I will still baby it for a little while longer. Probably stick with rack deads this weekend again before going all the way down again.

I have learned to really PAY ATTENTION when doing deads. I thought that I usually did, but I slacked off that time and got in a hurry. I think that everything that seems bad, happens for a reason. I am glad that my inattentiveness during my deads caused me some knee ligament pain that took a week and a half to recover from instead of a back problem that would have taken me out for months.

Forgot to mention - today would normally be a run only day - not going to have time today though unless I get it in very late. My 4 and 6 yr olds have a dance dress rehearsal from 5 - 7 tonight and Laura has a track meet that will run very late so I am on my own. Fortunately they have people there I can pay to do up their hair and makeup. Having two girls I am pretty good at doing hair - but no way I am putting lipstick and eyeshadow on two little girls :) Then I gotta get my workout in tomorrow morning before the dance recital.
I think we are going to go to the track tomorrrow afternoon to do some pole vaulting - FUN! Busy weekend.

[wubby]

Saturday:

First group supersets:
Flat bench:
175x8, 175x9, 180x7, 180x8 then 125x9, 85x10 drop sets
DB curls:
4 sets, 35x10 <----- sloooow
Swiss Ball dips (wt is plate on lap):
45x16, 45x16, 55x13, 55x14

Second group supersets:
Chest Fly:
110x12, 120x13, 130x9, 80x7 drop set
Upright row:
60x10, 60x12, 60x12
Tri Rope pushdowns:
50x10, 50x12, 50x11, 30x9 drop set

Laura came down and worked out with me today - it was great. Got an extra rep in every set with the extra motivation. My last set of 180 on the bench I was targeting 6 reps ... well, Laura was doing straight leg deadlifts in front of me right before that set ... I managed to pull off 8 reps for that set :D

My little girls had a dance recital Saturday - it was so great seeing them up there dancing. I was so proud. Had to sit through the rest of the recital which was tough :( ... got a nap in though...

Sunday we worked around the house. Got the deck laid out so I can dig next Saturday. Skipped my deadlifts / legs Sunday since my legs were still very sore from Thursday. I have never had DOMs this bad or this long before. I knew I worked them hard Thursday, but this is ridiculous.

Funny thing happened Sunday though. Last week after reading the thread about people splitting out their pants doing squats I was wondering how that happens since my shorts never feel like they pull that tight while squatting.... Well, Sunday I was moving a TV to another room and as I squat down to set it on the floor I hear a huge RIIIIIIIP - sure enough, I ripped an 8" whole in the seat of my jeans. All these squats must be making my butt hoooooge LOL. I liked those jeans too :(

[Daimozz]

lol funny about ur jeans.......wow u seem to be really active.......running, pole vaulting, weight lifting....ya i have the same problem with deads/standing deads.......had to do some major form correcting and such...... even tho i thought i was paying attention got a very sore lower back out of it....

[wubby]

lol funny about ur jeans.......wow u seem to be really active.......running, pole vaulting, weight lifting....ya i have the same problem with deads/standing deads.......had to do some major form correcting and such...... even tho i thought i was paying attention got a very sore lower back out of it....

Yeah - I can't sit still for too long. We did not manage to get out to the pole vault pits this weekend, it was too rainy and windy here. Pole vaulting is something I always wanted to do as a kid, but our school did not allow it for insurance reasons. Now that my wife is a track coach I have access to the equipment to play around with it.

[Daimozz]

wow..........we had a really good pole vaulter at our high school....... he made it to the olympics once i beleive........i am not sure i could handle the height thing..... lol but its a very demanding sport..... u should get ur wife to take some pics of u vaulting and show us them....

[wubby]

wow..........we had a really good pole vaulter at our high school....... he made it to the olympics once i beleive........i am not sure i could handle the height thing..... lol but its a very demanding sport..... u should get ur wife to take some pics of u vaulting and show us them....

LOL - somehow I think more people would rather I post pictures of HER pole vaulting :D

[chrisbute]

I see progress in your chest with your new avi. Good job!!

[wubby]

I see progress in your chest with your new avi. Good job!!

Thanks Chris. I was waiting to take new pics until right before I started to cut again. Today marks the beginning of my cut so I snapped a few this morning.

I took progress pics too in the same spot / lighting that I always do. I hate that I can barely tell any difference in those even though in person I see a huge difference and I am 20 lbs heavier. I did not make it to my 170 goal before cutting, but I seemed to stop gaining weight and got sick of the fat.

Time to Cut.

[wubby]

Yesterday afternoon:

SS: wide grip LatPD / decline bench DB curls / pikes / oblique knee raises

SS: reverse preacher curls / seated row / lying weighted leg raises / close reverse grip lat pull down

This morning:

SS: Shrug / chest fly / tri pulldown rope

rev grip CG bench

ez bar cuban press

L-Lateral raises

SS: Side lying abduction to 45 deg / Low pully external rotation


All my injuries have been feeling a little better lately (RC, tri tendon, wrist tendon). Mixing up the workouts has helped a lot. They are still a little sore and reminding me to be careful - but it is nice to not always feel like I am backing off.

Damn ... I may have to change my avi - I barely recognize myself in that pic and keep thinking I am in someone else's post :)

I posted a question over in the main O35 forum about how much to cut back my cals. For now I am thinking I will cut back to 2500 (from my 3000) for the first week, then cut back to 2000. I have been looking forward to this cut for too long - it feels good to get started on it. As much as I love eating - I got sick of the disappointment of not seeing the scale move up the last few weeks after very good steady progress. And I am sick of feeling fat.

[wubby]

I almost did not post this after reading CG's journal, but I will anyway for the humility and motivation. Wondering if I should be squeezing in more sets ...

ATG Squat w/u:
35x8, 105x8
ATG Squats working:
155x10, 160x8, 160x7, 105x8 drop set <--- bumped reps on 155 and then up to 160 ... good week for me

Superset the following three:
Smith machine Calf raises:
285x14, 285x14, 285x14, 215x12 drop set
Leg press:
380x12, 380x14, 420x10, 300x14 drop set <--- better this week - back to 420
Reverse calf raises:
90x14, 100x15, 110x8

Seated Calf raises:
305x15, 315x14, 315x12, 215x14 drop set

Also - calorie plan for my cut....

This week's target:
fat 70g
pro 225g
car 242g
2500 cals

Next week's target (maybe, we'll see how this week goes if I want to have another step down first):
fat 62g
pro 200g
car 160g
2000 cals

[wubby]

Been neglecting to post workouts, life has just been too busy lately. Or maybe I just don't have the energy left to post them while cutting.

The cut is going well. Little worried because I have lost more the first week than I intended to. Either I underestimated how much water weight / glycogen I would drop the first week, or I have been dropping too much and am risking my lean mass. I have gone from 167 to 162 in one week. I tend to be VERY consistent when I weigh in in the morning so this is not just daily fluctuations. I have no problem with the reduced calorie diet, I have done this enough times in the past to lean up for a race, but this new paranoia of loosing muscle sucks.

Just to recap ... I was eating 3000 cals up till last Wednesday. Then I dropped to 2500 cals and was going to stay there for one week. Well, 5 days into that I had a day where I accidentally dropped to 2100 (did not have time to make up all my food for the week on Sunday). So I figured, what the hell - just stay drop to that sooner since I was going to Wednesday anyway. I have been at 2000 - 2100 since then.

Lifts are ok. I have still been able to bump weights/reps up from last week for the first couple sets, but I have less endurance to make it through the workout with the same intensity. I am keeping the weight up and just droping a few sets.

I am going to miss my squat day today because I am taking the kids to Laura's team's last track meet this afternoon. I may get it in tomorrow afternoon, but I have a big weekend of digging holes for the deck and going out dancing Saturday night ... not sure I want dead legs for that. (drinking too b/c that is the only way I can get out there and dance with my hottie - I know - not good for a cut, but why bother cutting except to have fun :) )

[chrisbute]

Wow - 5 lbs in one week. It doesn't sound like all muscle loss. That is too much too fast. You should have bodyfat analysis done.

You are allowed to drink and dance and be merry. You deserved it!

Thanks again for all your valuable advise on running!! I hope to run like Prefontaine in tomorrow's race! 23:30 is my target time for 5K.

[wubby]

OK had a good leg workout today:

ATG Squat w/u:
35x8, 125x8
ATG Squats working:
160x8, 160x8, 160x10 <--- last set, stopped to breath at 8, then 2 more

Superset the following three:
Smith machine Calf raises:
265x16, 305x12, 305x12
Leg press:
420x12, 420x10, 420x12
Reverse calf raises:
220x14, 220x12, 220x12

Seated Calf raises:
335x14, 365x12, 365x14

Did the workout at lunch instead of first thing in the morning or late afternoon like I have been - it was nice - I had much more energy.

I weighed in at 160 this morning at 7% BF. Two weeks ago I was at 167 and 8.5% BF. When I adjust for the 3.5 - 4 lbs of glycogen stores that I tend to hold when I am not cutting I am doing ok just barely avoiding muscle loss.

I am worried about losing too fast and loosing muscle ... that is the hardest part of this cut - the paranoia of muscle loss. That and I am dreaming about food at night...

Right now I am keeping it between 2000 and 2100 cals ...

Yesterday:
cals: 2021
fat: 61
carb: 153
pro: 213

[jtroster]

Good workout. If you are concerned about muscle loss during a cut then try taking BCAAs post-workout. They are supposed to help.

[wubby]

Good workout. If you are concerned about muscle loss during a cut then try taking BCAAs post-workout. They are supposed to help.

Thanks, I have considered that and almost bought some a month ago, but since I always have a PWO shake that has quite a few BCAAs in it already I was not convinced taking more would do me any more good.

I think it is just the normal paranoia of loosing muscle. I worked hard for 7 months (minus one month mini cut in there) to gain 14 lbs of lean mass and don't want to loose it.

Kind of funny - I started my cut before hitting my top weight goal because I got too sick of fighting my way up and being fat. I was so looking forward to cutting. Now that I am cutting - I have been very happy with the results so far, but I am being careful to not loose too much too fast so I am still fighting to keep the scale up ...

It is hard enough to explain to people why I am cutting fat (most people around me think I am crazy) - it is even harder to say "I think I am loosing weight too fast" - that really pisses people off :)

The good news is I was looking back and I had hit 161 last Friday. I was a little in denial because of being scared that I lost too fast ... but today I am at 159.5. That 1.5 lbs per week is what I was targeting so I am going to keep doing what I am doing and as long as I am not under 158 next Friday I will drop the paranoia.

[wubby]

I'm back. OK, I did not really go anywhere, just have not had time to journal for a while.

The cut has been going well. I had also been thinking I was due for a break from lifting. Last week I was on vacation from work to build my deck so I thought it would be a good time to take off from lifting since I wanted to apply all my energy to the deck building. Probably did not count much for a lifting break physically since the deck building is pretty physical when you are managing all that PT lumber by yourself for 10 hours a day.

Eating was tough - trying to avoid too few calories while doing all physical labor all day. I had no idea how much to eat so I just ate what I wanted, when I wanted for the week. Also took a mini vacation for a few days last w/e where I tried not to eat too bad, but drank more than my share of calories :) ...

I am back to my normal cut diet now. I had hoped to be done by now and I did loose the amount of weight I thought I needed to loose, but I lost more muscle than I had hoped so I have a few more lbs of fat to drop before I start ramping the cals back up to maintenance.

The week "off" did serve as a good mental break. I was getting a little tired of my old workout routine and took some time to put together a new one yesterday. I am switching to a 3 day a week lifting schedule for the summer - just too much going on this summer and since I am justing cutting / maintaining till August I just don't see the need for any more. Here is my plan (I'm sure I will tweak it as I go to fit time and intensity goals):

Monday (noon)

Barbell Squat 3 sets

Barbell Lunge 3 sets
Front Pikes 3 sets
Oblique knee lifts 3 sets

Stiff-legged Deadlift 3 sets

Leg Extension 3 sets
Leg Curl 3 sets

Tuesday Morning run

Wednesday (Morning)

Crunches and Oblique's in between sets:
Bench Press 3 sets

Alternate I/D weeks:
Incline Bench Press 2 sets
Decline Chest Press 2 sets

Smith Calve Raise 3 sets
Reverse Calve raise 3 sets
Cuban press 3 sets

Seated Calve Raise 3 sets
L-Lateral raise 3 sets

Thursday Morning run

Friday (Morning)

Wide grip pull-ups 4 sets
Bench Dips 4 sets
Barbell Curl 4 sets

Seated Row 4 sets
Close-grip Bench Press 4 sets
Dumbell Hammer Curl 4 sets

Probably add something else in here too ...

Saturday Morning run

[wubby]

I turned 34 last week.
It was the best year of my life.

I often tell our 20-something friends who are afraid of their 30's how much better life has gotten after 30, and how each and every year just keeps getting better.

In the past year I have:

Run my fastest marathon (2:50 - blew away my old PR)
Added 10 lbs of muscle for the first time in my life
Look better than ever before
My relationship with my wife just gets stronger and stronger
My kids are growing and making me more and more proud every day
I have more friends who really know me
I traveled several times on some great vacations
Broadened my perspective on life and people
I am more outgoing and socially adept (as much as an Engineer can be)

Seems like they just keep getting better and I can't wait to turn 35 ... then I will hopefully have the same list AND be able to quit feeling like a lurker in the Over 35 section ...

[chrisbute]

I turned 34 last week.
It was the best year of my life.

I often tell our 20-something friends who are afraid of their 30's how much better life has gotten after 30, and how each and every year just keeps getting better.

In the past year I have:

Run my fastest marathon (2:50 - blew away my old PR)
Added 10 lbs of muscle for the first time in my life
Look better than ever before
My relationship with my wife just gets stronger and stronger
My kids are growing and making me more and more proud every day
I have more friends who really know me
I traveled several times on some great vacations
Broadened my perspective on life and people
I am more outgoing and socially adept (as much as an Engineer can be)

Seems like they just keep getting better and I can't wait to turn 35 ... then I will hopefully have the same list AND be able to quit feeling like a lurker in the Over 35 section ...

Awesome! It is so tough to strike the balance of personal satisfaction, work, working out, diet/nutrition, and the most important thing - family life. It looks like you have done it. Keep it up!

[wubby]

Yesterday's workout:

Crunches and Obliques in between sets:

Bench Press 2 sets at 175#, 1 set at 155 #

Incline Bench Press 1 sets at 145#, 2 sets at 135#

Felt really weak and lower weight than before my break. Did pause at the bottom a little though.

Smith Calve Raise 3 sets at 305#
Reverse Calve raise 3 sets at 220#
Cuban press 3 sets at 65#

Seated Calve Raise 3 sets at 365#
L-Lateral raise 3 sets at 22.5#

Felt good to get back into the (home) gym after 1.5 weeks off.

[wubby]

Have not posted to my journal in a while. Cutting made me loose interest in journaling. I think it was because during the cut I did not see any lifting improvement and combined with the general reduced energy I just did not feel like it. Now that I am building again maybe I will feel more like journaling.

I finished cutting August 2nd, spent a week in Jamaica having more fun than I can begin to explain here (might get banned ). I may have undone some of my hard work - but it was SOOOOO worth it. Now it is time to start adding mass again. I am starting another clean bulk now. I plan to add mass until March and then cut again as I start running training again for next fall.

Thought I would post a summary of the last 10 months and where I am going from here. I took new progress pics right before the trip and put them in the progress section of my BodySpace. After completing my cut, the net result of my 10 month experiment was 10 lbs of extra lbm. I am very happy with the results. They are very visible to me in the mirror, but I don't think the pics show it well. I did a lot of lower body work so a lot of that 10 lbs does not really show in the pics.

Stats: I am a data junky so I have weight and BF% for every week. Over the last 10 months I did two different clean bulks separated by a "mini-cut" then a full cut this summer. I averaged 0.5 lbs muscle gain and 0.25 lbs fat gain per week while bulking. I averaged 0.6 lbs fat lost per week on my cut (start fast then tapered off). I lost 1-2 lbs of muscle during the last 13 week cut.

I learned a lot in the last 10 months and hope to apply it better for the next year. I am starting out this time knowing so much more than I did last year. 12 months to add some mass and then get lean again by next year's trip to Jamaica

[wubby]

OK - I'll see if I can get back into my workout journal here. Since I always kept my workout log in excel anyway I am going to try using Google documents as my log so if anyone cares about the actual lifts they can go look at them here:

Workout Log: http://tinyurl.com/2k9tdd

My FitDay log is public too:

FitDay Log: http://tinyurl.com/2n5np8

Last week was my first week back after vacation and first week back at adding mass instead of cutting. Only did a couple workouts last week. This week I am starting a new routine - still tweaking it so it will undergo some changes in the next couple weeks.

[chrisbute]

Runners World has just come up with some great training tools / workout logs. They are mainly running and cardio related though. I love the route mapper for runs!

http://www.runnersworld.com

[wubby]

Runners World has just come up with some great training tools / workout logs. They are mainly running and cardio related though. I love the route mapper for runs!

http://www.runnersworld.com

Thanks Chris. It has been years since I looked for an online running log. I ended up creating a pretty slick spreadsheet years ago that does everything for me, but the one they have there now looks pretty cool too. I may have to start using that so I can get to it anywhere.

I like http://www.runningmap.com/ for figuring out new routes.

[chrisbute]

It looks like there is a cool elevation feature you have that running world does not (they have topo map)

Each has it's advantages!

[wubby]

Good Workout today. Squat, SS Legpress and Arms, SLDL.

I did not get much sleep last night and my legs were really sore and cramping up over the weekend (adductors I think) so I thought it was going to suck, but it turned out good. I love being back to eating more - these workouts are SO much easier than while cutting. I actually have the energy to feel like I am doing something useful.

Workout Log: http://tinyurl.com/2k9tdd
FitDay Log: http://tinyurl.com/2n5np8

[wubby]

Good arm workout Saturday. Went out Saturday night and drank more than I intended too, but it was a fun night even though our normal hangout was DEAD - everyone apparently has been going to a new place, but that place is smokey

No workouts on Sunday.

Monday I went and bought a new bike. Got a Specialized Transition Comp - Love it! Could not wait to get home from work, get my workout in and then go for a ride. I have always planned to start doing Triathlons and decided it was time to get started.

Had a great bench workout - felt very strong. The weights just felt really light and I bumped up more than I expected.

Went for a ride after lifting and when I was lifting my bike over some crap in the garage I felt a twinge/pop in my shoulder. It is pretty sore now - I am pretty upset about that. I don't know what I did, but I am hoping it gets better quick now that my bench is finally getting better.

Also came inside to find out that our refrigerator died yesterday. It was a very up and down day.

Ran 5 miles and rode 5 miles this morning.

Workout Log: http://tinyurl.com/2k9tdd
FitDay Log: http://tinyurl.com/2n5np8