AnimalMachine's Workout Journal

[AnimalMachine]

Hello everyone. I'm a 25 year old guy hitting the gym for the first time in about a year. Last time I trained seriously for more than 2 months straight was 10 years ago. I've tried many times to start back up since then and my last attempt was the longest at 8 weeks. I took a break to rest my CNS and didn't make it back to the gym. This year I hope to change that! Hopefully keeping this journal will help motivate me not to give up. I'm like this with all my hobbies ... it's very hard for me to keep my attention on one thing for extended periods of time.

As I start this journal, I've already had one full week of training with 2 cardio days the week before that to warm up. I'm at the gym six days a week:
M, W, F = Cardio
T, Th, Sat = Weights (3-day splits)

I'm focusing more on cutting right now for reason's you'll see in my next post (measurements). Last weeks cardio went great, but my weight training was little more than warmup weights for 2 sets. Since I've started/stoped lifting many times, I know better than to hit the gym full force right away. So the weights I post for this up coming week will probably still be a bit weak.

Eventually I'll be moving onto HIIT cardio, but for now I'm running on the elliptical machines. I want to get my physical endurance somewhat back into shape before I add HIIT into the mix. Plus I'm waiting for the weather to warm up here so I can do HIIT outdoors.

When I log my workouts, I'll give a number 1 through 10 to describe my intensity level for the workout. A value of 5 will be the average hard workout. A value of 10 would mean, "I can't believe I completed that workout and lived!" (literally). So a 10 rating should be pretty rare, and 4-6 really common.

So ... here it goes ...

[AnimalMachine]

Monday . 22 .March . 2004
Measurements (inches & pounds)


height : 6' 2"
weight : 204
arms : 13 07/16 (flexed - 15)
chest : 40 01/16 (flexed - 42)
waist : 41 06/16
hips : 38 12/16
thigh : 24 09/16
calf : 15 09/16
forearm : 11 08/16
neck :16 10/16

[AnimalMachine]

Monday . 22 .March . 2004
Cardio

Elliptical Machine : Hill - level 3 : 25min
Intensity : 7


I hit the elliptical pretty hard tonight. Upgraded my 20 min run to 25 minutes. I averaged 75 RPM the whole time, but to mix it up, I did two HIIT-inspired 1min sprint & 1min jog periods as the hills were peaking. At sprint I got it up to about 90 RPM. 1 min sprints aren't what HIIT is about, I know, but that seemed to make the most sense on the elliptical. I can't wait to get outdoors and do it. I just might next week regardless of weather conditions.

I had some real unexpected bad sheit hit me today so I took that anger and burned it up here earning that 7 mark on intensity. You could wring the sweat off my shirt when I was done.

PW drink was ground oats & 100% hydro whey & water. Dinner was blackened fish broil.

Edit: Forgot to mention that I got my HR to peak at 170 only at the very end, although it was 165+ for min 10 - 23 or so.

[Heisman]

Good to see another journal. Definitely ease into it and focus on cardio and diet. This journal WILL help you motivate yourself. I'll be following.

[AnimalMachine]

Yea, I've been working on my diet gradually. About 6 weeks ago I had my last alcoholic drink, and my last soda. 2 weeks ago, I started shifting to a cutting diet approximation. Each week I refine it a bit more. For instance, this week I'm just about there as my meals consist of all good stuff with ratio's somewhat near 40-40-20 and about 1800 cal +- 200. My last step will be to start logging what I intake. I've only avoided it because I didn't want to jump into the diet thing 100% right away.

Oh yea, for a while I'll only be using whey and multivitamins for supps. I've gone bonkers on those things before when I start to lift again. This time I figure I'll hit creatine after a few months of consistant workouts.

Thanks for the reply.

[AnimalMachine]

Tuesday . 23 .March . 2004
Weights . Back / Bicep / Abs

DB Bent-over Row
30 lbs x 8
30 lbs x 10
30 lbs x 10

Cable Seated Row
80 lbs x 10
80 lbs x 10
80 lbs x 6

Cable Front Pulldown
105 lbs x 3
90 lbs x 8
90 lbs x 6

DB Curls
15 lbs x 7
15 lbs x 4

Situps (10 deg. incline)
20 reps
15 reps
10 reps

Intensity : 3


I'm missing a lower back exercise ... didn't remember until I got home. I probably could sub hyper-extensions for the lat pulls. Also MIA were shrugs. I'll make these changes next week.

Those weights are horrible. But atleast all they're going to do is go up. ;) It's kind of depressing, but I know a month or two from now I'll be able to do better, more taxing work outs. My upper back was tired after about the 3rd set of seated rows. It should be interesting to see how sore I'll get. I only gave myself a 3 because, while I tried hard, my muscles don't have the endurance yet for me to feel like I put in a hard workout. My biceps were already toast before even getting to the curls. I did break a sweat atleast.

Dinner: Steamed shrimp dipped in Speed Queen's Hotwing Sauce (2g fat, 1g carb).

[Heisman]

Have you ever done deadlifts? If you do them, your strength levels will explode.

[AnimalMachine]

I've tried deads before. Near the end of my last stint at the gym I started to do them. At first I was a bit uncertain, becuase I never had anyone around to show me the right away, or give pointers (in person) as to what I may be doing wrong. But after a few weeks at modest weights I think I got the hang of `em and feel sorta comfortable. I still scrape the hell out of my knees though.

The only problem is that the free weight area in my gym is crowded on Mondays and Tuesdays, so there's not a lot of operating space, particularly for deadlifts (no open floor space really). I did watch the only power cage get used by a guy doing bb curls (with a 5 lbs plate on each side), and the only squat rack occupied by a guy doing db curls (though it looked like he was going to use the bb for shrugs or curls).

What I'm saying is getting the area to do deads is tough early in the week.

I'm mainly following BRIT_BEEF's beginner 3-day split, so since he didn't list deads until adv. I figured maybe I should give my body time to cope before I incorporate them. *shrug* I'll be doing squats - which weren't listed until adv. - so maybe deads will be fine as well.

Maybe I'll give that a shot next week instead of the hyper-extensions.

[Heisman]

If I were you, I would start doing deadlifts now, lots of them, with light weight. Then you will be able to learn the form without taxing yourself. Complain to the gym owner if I guy is doing curls in the rack. There is no need for that crap.

[AnimalMachine]

Wednesday . 24 .March . 2004
Cardio

Elliptical Machine : Intervals - level 3 : 10.5 min
Intensity : 5.5


After 10 min I felt my right leg's hamstring start to tighten up and figured I should call it a night instead of risking a pull. It was tight throughout the day, and I stretched it here and there. I warmed up and stretched before the machine, so I think I just hit it too hard Monday, and wasn't ready to hit it as hard as I was going to today.

My hamstrings are the weakest and most out of ballance muscle group in my body, so it's not too surprising to me. For example, when I do squats Saturday, I wont even put weights on the bar, because I'll pull my hamstring otherwise. Only on my second squat workout can I begin to throw weights on the bar and work up slowly. It's kinda depressing because at 16 I could max full-squat 410 lbs when I weighed 170. It will come back eventually. ;)

Oh well ... tomorrow is another day.

Dinner: Broiled chicken breast with Speed Queen Hotwing sauce.

[AnimalMachine]

Thursday . 25 .March . 2004
Weights . Chest / Tricept

DB Incline Bench
2x35 lbs x 10
2x35 lbs x 10
2x35 lbs x 10

DB Flat Bench
2x35 lbs x 10
2x35 lbs x 8
2x35 lbs x 8

Dips (Chest Focus)
3 reps
2 reps

Cable Tricept Extensions (Rope)
50 lbs x 5
40 lbs x 8
40 lbs x 6

Intensity : 5


I forgot to do dips before my db excercises and it shows. My back wasn't too sore from Tuesday's workout so that gave me more confidence to push myself farther today. I think I had a good workout. I really pushed myself on the last two flat bench sets, and my arms were shaking getting that last rep. Dips are just impossible to do after 6 other sets though - atleast until I build up some muscular endurance.

I didn't like the way my right shoulder felt with the rope on the cable tri ext. It felt a bit painful, and I never got that when using the bar. I don't think I'll use the rope next time. My tri's were burned from pressing & dips so there wasn't much left by the time I got to the extensions.

Regardless, I felt good about this workout overall and got a decent pump from it (yea yea ... means nothing, I know, but still ..). Went home and flexed a bit infront of the woman since I was so jazzed up. She got a good laugh from it. ;) It felt good to have a solid weight session again.

My hamstring feels okay, but it's still a bit tight. The generic sports creme I put on it last night burned. Normally I like that stuff, but this was just painfull for about 5 minutes. Then it was more reasonable. I'm hoping my run tomorrow goes well. I probably won't try to push it too far.

Dinner: Broiled chicken breast & Speed Queen Hotwing sauce.

[AnimalMachine]

Friday . 26 .March . 2004
Cardio

Elliptical Machine : Hill - level 3 : 25min
Intensity : 5


I want to give myself a higher intensity score, but I barely got my HR up to 160. Most of the time it was in the 150s. I was listening to an audio book instead of metal & rock ... maybe that's what did it. Either way, I had a good pace througout, but no sprints like what I did Monday. My hamstring felt fine. There was a lot of sweat on my shirt when I was done, and I was tired ... but just didn't get the HR up enough.

Dinner: Going out for sushi. I'll most likely get tuna sashimi, and maybe some ala carte nigiri. mmmmmmmmm

[Heisman]

It's good that your hamstring is better. Stick to a bar on extensions. Also, never listen to a book while running. Good music will motivate you a lot more.

[AnimalMachine]

Yea, I'm going to kick the cardio up a notch next week. Probably good advice about the audio book.

I heard that the rope was good for cable tri ext because you can get that extra flaring out ... but it doesn't seem to jive with my body well. Bar it is.

We'll see how the hammy does this morning on my leg workout. ;)

[egoatdoor]

Originally posted by AnimalMachine

The only problem is that the free weight area in my gym is crowded on Mondays and Tuesdays, so there's not a lot of operating space, particularly for deadlifts (no open floor space really). I did watch the only power cage get used by a guy doing bb curls (with a 5 lbs plate on each side), and the only squat rack occupied by a guy doing db curls (though it looked like he was going to use the bb for shrugs or curls).

What I'm saying is getting the area to do deads is tough early in the week.



I have the same problem with people on the rack doing curls and stuff. I ask to work in using a separate bar. We rack both bars. They do their set with their bar and then I do mine. If you really want to do the deadlifts, be assertive.

[AnimalMachine]

Originally posted by egoatdoor
I have the same problem with people on the rack doing curls and stuff. I ask to work in using a separate bar. We rack both bars. They do their set with their bar and then I do mine. If you really want to do the deadlifts, be assertive.

Yea I'm gonna start doing that. I found a short-bb today there that I used for SLDLs. It fit well enough in about the only open space there is, so I might be able to do that too.

Saturday morning that place is empty by comparison ... but Deads should be done on back day I guess, and that means I'll do them in a crowd.

[AnimalMachine]

Saturday . 27 .March . 2004
Weights . Legs

Squats
45 lbs x 10
45 lbs x 10
95 lbs x 8
95 lbs x 8
95 lbs x 6

Leg Extensions
105 lbs x 8
105 lbs x 8
105 lbs x 8

Straight-Leg Deadlifts
90 lbs x 5
90 lbs x 5
90 lbs x 5

Standing 2 Leg Calf Raise
180 lbs x 10
180 lbs x 10
180 lbs x 10

Intensity : 6


For my first leg workout, this one was awesome. Normally I can't even do more that two sets of 45 (empty bar) for squats without my hamstrings tightening up on me. Today they were fine, and I hit my quads fairly hard. I pin my ability to do this on the elliptical machines, or maybe doing cardio on separate days from weights. Those are the only two changes I made to my normal back-at-the-gym routine. Either way I was happy I could do squats today ... even with low weights. Next week will be better.

I had pretty decent form for squats I believe. My knees cracked a bit, but nothing major. On the last rep or 2 of the last two sets I found my self trying to cheat by a bit by pushing on the toes, but for the most part I kept everything under control.

I'm not 100% sure about my SLDL form. My hamstrings don't have much flexability so it seemed like I could do only 2/3 ROM before they got stretched tight. I also tried to keep my back straight but it was hard to tell if I was doing it well. When I practiced form looking in the mirror (like a goon) I seemed to do okay, but it was harder not to bend the back with weights. I also seemed to feel more of a hamstring workout on leg curls. I think next week I'll to both SLDL and leg curls.

My calves got a good workout. I might try doing only 1 leg at a time next week - supposedly that hits the muscle better.

Tomorrow is my rest & measurement day.

[AnimalMachine]

By the way ... now that you got a good glimpse of what my action plan is ...

Where should I fit in shoulder work? My leg workout already pushed my workout time to an hour today, but will be better now that I have some confidence back in my form.

[Heisman]

Why don't you do shoulders on a separate day?

[egoatdoor]

Originally posted by AnimalMachine
I'm not 100% sure about my SLDL form. My hamstrings don't have much flexability so it seemed like I could do only 2/3 ROM before they got stretched tight. I also tried to keep my back straight but it was hard to tell if I was doing it well. When I practiced form looking in the mirror (like a goon) I seemed to do okay, but it was harder not to bend the back with weights. I also seemed to feel more of a hamstring workout on leg curls. I think next week I'll to both SLDL and leg curls.



On the form, is there a knowledgable instructor there who can watch you and see if you are doing them right?

I'm advanced, but believe it or not, I got into some bad form habits (including rounding the back, which may be your problem) doing these a few months ago and didn't know it until my trainer spotted it. It may be easier to keep the back straight by standing next to a mirror (the mirror is to your side, not in front of you) and watching yourself on the first couple of reps ( don't worry about "looking like a goon". Fewer people than you think even notice what you are doing and even fewer care). Focus on sticking your butt way out on the downward part of the rep. If you do this, it will be very difficult to round the back and you should be able to keep the back in the proper position on the upward motion.

Also, if you think the problem really is the weight, DROP the weight. There is no rule that says you have to do 90 pounds. Try 55, 65 or 75 and see how that works. You can eventually work up as you get stronger and develop more flexibility in the hamstrings.

[AnimalMachine]

egoatdoor: I'm not too sure how knowledgable they are, but I'll ask and see if they can check it out. I'll drop the weights next week ... It was dumb to keep it at 90, but I was riding high from being able to do squats with weights still. ;) Sounds dumb though.

With weights it made me sag my shoulders a bit, and I felt like I was concentrating more on keeping my back straight than anything with my hamstrings - besides lowering it to the point where my hams couldn't take it anymore. Is this normal? I had the whole stick-out-butt operation under contol, but I could barely lower the bar past my knees. Actually ... after I think about it, I think I just let the bar get away from my body and that's what caused the problem. Should the bar slide along just like a normal deadlift - right along side the body?

[egoatdoor]

Originally posted by AnimalMachine

With weights it made me sag my shoulders a bit, and I felt like I was concentrating more on keeping my back straight than anything with my hamstrings - besides lowering it to the point where my hams couldn't take it anymore. Is this normal? I had the whole stick-out-butt operation under contol, but I could barely lower the bar past my knees. Actually ... after I think about it, I think I just let the bar get away from my body and that's what caused the problem. Should the bar slide along just like a normal deadlift - right along side the body?

The bar should not go much farther down than the knees. As soon as you feel the stress move off the hamstrings, stop there and bring the barbell back up. A full deadlift( to the floor) recruits the lower back, glutes, traps,etc. For stiffs, it the hamstrings you want to work only, so the range of motion will be more limited.

On stiff deads, I do keep the bar closer to the legs than on regular deadlifts. I feel the hams much more this way.

[AnimalMachine]

Cool, thanks egoatdoor for the tips. I think that should help quite a lot.

[AnimalMachine]

Sunday . 28 .March . 2004
Measurements (inches & pounds)

Today's Measurements
height : 6' 2"
weight : 205
arms : 13 07/16 (flexed 15 01/16)
chest : 40 01/16
belly : 40 12/16
hips : 39
thigh : 23 14/16
calf : 15 08/16
forearm : 11 05/16
neck :16 04/16

Differences
weight : +1
arms : 0 (flexed + 01/16)
chest : 0
belly : - 10/16
hips : + 04/16
thigh : - 11/16
calf : - 01/16
forearm : - 03/16
neck : - 06/16


Not sure if I got a decent measurement on my hips & neck last time ... And I'm not sure if I'm putting the tape around the same spot on my leg, but I think I am. The waist one I got right for sure, and that's what really counts to me.

Otherwise not too bad I guess for a week. My legs are sore as hell from yesterday.

[Sorynn]

Keep up the good work on a consistent basis, and you should continue to get great results!

I really understand how depressing it can be to start again after a layoff. I took two days off, that turned into two week... into two months... into two years. My weight jumped up from 190 to 215 and the waist from 34.5 to 39.5. After about a year of slow and steady gains, I am getting back to being strong again and dropped the waist down to 34.0.

You said something in one of your posts about squatting over 400lbs at 16 years old, and now just starting to use weights again. I understand that too. I was squating 405 for 5 reps at 17, and restarted with 135 about 9 months ago.

Just continue to post, it will be interesting to see how quickly your strength and body come back.

[AnimalMachine]

Thanks for the encouragement, Sorynn. That's exactly how my last break started. One week off, then two, and so on. I have a pretty good feeling about this shot at things. I have a new split that keeps my workout time on each day low, and keeps me at the gym 6 days so I can't just tell myself, "Oh I'll just make-up todays workout tomorrow." Plus this journal, and the feedback given, has already given me some motivation.

[AnimalMachine]

Tuesday . 30 .March . 2004
Weights . Back / Bicep / Abs

DB Bent-over Row
35 lbs x 10
35 lbs x 10
35 lbs x 10

BB Bent-over Row
80 lbs x 8
80 lbs x 5

Cable Seated Row
80 lbs x 10
80 lbs x 8
80 lbs x 6

DB Curls
15 lbs x 7
15 lbs x 4
15 lbs x 4

Situps (10 deg. incline)
20 reps
10 reps
10 reps

Intensity : 3


My legs were still aching from Saturday's workout so I didn't do deadlifts today, and I didn't do cardio yesterday. Monday my calves were so sore I could hardly walk. Oops. I'm better today though.

I had a real off day, and work depressed me to the point that I couldn't break out of it at the gym. I tried BB Bent Rows and didn't have good form so it stressed more shoulder & arm than back. It kinda messed up my energy. I only gave it a shot because all of the cable lat pull stations were busy for ages. Oh well ... I'll just stick to DB Bent Rows, Lat Pulldowns, and Cable Rows.

I had no energy for ab work either and they went down in reps. I did increase the weight on DB Bent Rows so I made progress. My bicepts were still worn out by the time I got to them.

I didn't like today's workout. Tomorrow will be better.

Dinner: Blackened fish.

[AnimalMachine]

Wednesday . 31 .March . 2004
Cardio

Elliptical Machine : Intervals - level 5 : 16 min
Intensity : 6


Did HIIT inspired elliptical machine work - 1min jog, 1min sprint. I jogged at 60-65 RPM, and sprinted at 85 RPM. Got the HR up to about 160. Fairly intense ... I know my leg's endurance was drained.

[AnimalMachine]

Thursday . 01 . April . 2004
Weights . Chest / Tricept

DB Incline Bench
2x40 lbs x 10
2x40 lbs x 10
2x40 lbs x 10

DB Flat Bench
2x40 lbs x 8
2x40 lbs x 6
2x40 lbs x 6

Cable Tricep Extensions (Bar)
50 lbs x 10
50 lbs x 10
50 lbs x 10

Intensity : 5.5


I tried to do dips again after flat benches, but I only got 1 rep in. My arms and chest are just that taxed out afterwords. Then again, I could just not be strong enough to do dips with a 205 lbs body. Blah. I guess I wont be able to do them for a while. I was going to try the pec deck machines but all of them were occupied.

Other than that, my workout went well. Moved up to the 40 lbs db's for pressing and pushed the limit hard on it. Also got a nice tricep workout.

Work has been keeping me in the dumps, but I still managed to get a somewhat intense workout.

[AnimalMachine]

Friday . 02 . April . 2004
Cardio

Elliptical Machine : Intervals - level 5 : 20 min
Intensity : 6.5


Did HIIT inspired elliptical machine work - 1min jog, 1min sprint. I jogged at 60-65 RPM, and sprinted at 85-90 RPM.

Pretty intense, but it seemed my leg endurance was the main limiter, not my overall physical endurance. Those 1min sprints were tough.

[Sorynn]

Originally posted by AnimalMachine
Thursday . 01 . April . 2004
Weights . Chest / Tricept

DB Incline Bench
2x40 lbs x 10
2x40 lbs x 10
2x40 lbs x 10

DB Flat Bench
2x40 lbs x 8
2x40 lbs x 6
2x40 lbs x 6

Cable Tricep Extensions (Bar)
50 lbs x 10
50 lbs x 10
50 lbs x 10

Intensity : 5.5


I tried to do dips again after flat benches, but I only got 1 rep in. My arms and chest are just that taxed out afterwords. Then again, I could just not be strong enough to do dips with a 205 lbs body. Blah. I guess I wont be able to do them for a while. I was going to try the pec deck machines but all of them were occupied.

Other than that, my workout went well. Moved up to the 40 lbs db's for pressing and pushed the limit hard on it. Also got a nice tricep workout.

Work has been keeping me in the dumps, but I still managed to get a somewhat intense workout.


I see you increased your tricep strength as well. Keep up the good work!

[AnimalMachine]

Originally posted by Sorynn
I see you increased your tricep strength as well. Keep up the good work!

Yup. ;) I'm not going to bump the weights up on my presses next Thursday so I can even out the reps, and switch to skullcrushers or CGBP ... not sure which one or maybe both.

I'll gain my arm strength back pretty fast. My leg strength will be limited by my hams and lower back since I always used a lifting belt for everything before. I now see the errors of my ways, but it might take a bit for it to adapt. I felt more comfortable with squats with a belt for example. I'm not sure what the deal is with my back strength gains ... I'm not having good back workouts yet.

[AnimalMachine]

Saturday . 03 . April . 2004
Weights . Legs

Squats
115 lbs x 8
115 lbs x 8
115 lbs x 8

Straight-Leg Deadlifts
95 lbs x 8
95 lbs x 8
95 lbs x 8

Leg Curls
70 lbs x 10
70 lbs x 10
70 lbs x 10

Leg Extensions
105 lbs x 10
105 lbs x 10
105 lbs x 10

Standing 2 Leg Calf Raise
180 lbs x 10
180 lbs x 10
180 lbs x 10

Intensity : 6


A solid morning at the gym. I'm happier with my SLDL form now - keeping the bar close to my body seemed to be the fix. It still seems to stretch my hams more than test their strengh ... so I included leg curls.

The form for my squats seemed okay. I wish I would have tried a bit harder, but after the over-training last week I took it a touch softer than I could have. Not much, as it was still a tiring workout. I have to keep a wide stance with toes pointed out for my knees to not pop. I didn't feel like I rocked forward much this week; I was only fighting the urge not to go full parallel. In the end I had 8 solid reps on each set with good form. I'm not sure if I'll bump the weight up next week or go for more reps ... like 12 maybe.

Same workout on my calves but this time they weren't burned out 100%. I hope to be able to walk for the next few days, unlike last week. ;)

[AnimalMachine]

Sunday . 04 . April . 2004
Measurements (inches & pounds)

Today's Measurements
height : 6' 2"
weight : 203
arms : 13 15/16 (flexed 15 02/16)
chest : 39 14/16
belly : 40
hips : 39 4/16
thigh : 23 15/16
calf : 15 03/16
forearm : 11 03/16

Weekly Differences
weight : -2
arms : +08/16 (flexed + 01/16)
chest : - 03/16
belly : - 12/16
hips : + 04/16
thigh : + 01/16
calf : - 05/16
forearm : - 02/16
neck : 0


I know my arms didn't gain that much so I must have measured too low last time. And I dont know WTF my hips keep gaining! Atleast my belly keeps going down ... that's a total of 1 7/16 in. in two weeks. :) This is pretty good considering I did have a few cheat meals last week.

The only thing sore on my legs are my hamstrings, which is good.

I'm off to play Lineage 2 (http://www.lineage2.com). It's in open beta right now, and I'm already starting to get hooked on it. If you play on the Erica server (#5) send a PM. ;)

[theq]

Good work keep it up AnimalMachine

[Heisman]

On back day do deadlifts, a rowing exercise, and pullups or pulldowns if you can't do pullups. You'll see much better gains.

[AnimalMachine]

Originally posted by Heisman
On back day do deadlifts, a rowing exercise, and pullups or pulldowns if you can't do pullups. You'll see much better gains.

Yea it looks like my body will be in shape for deads on Tues. I'm still not strong enough to do enough pullups, so I'll just do them on the cable machine. With db rows, and seated cable row that should be enough. For whatever reason I've just not had good intensity during my back workouts. I hope this Tues to be better.

Thanks for the comments guys.

[AnimalMachine]

Monday . 05 . April . 2004
Cardio

Elliptical Machine : Intervals - level 5 : 20 min
Intensity : 7


Did HIIT inspired elliptical machine work - 1min jog, 1min sprint. I jogged at 60-65 RPM, and sprinted at 85-90 RPM. Got the HR up to about 160.

Pretty intense, but I'm not feeling as wiped out as I used to. I sure did sweat a lot ... but missing that whole I-can't-walk-to-my-car-without-falling-over feeling.

[AnimalMachine]

Tuesday . 06 . April . 2004
Weights . Back / Bicep / Abs

DB Bent-over Row (+5 lbs)
40 lbs x 8
40 lbs x 8
40 lbs x 8

Cable Seated Row
80 lbs x 10
80 lbs x 10
80 lbs x 10

Cable Chinups
100 lbs x 10
100 lbs x 10
100 lbs x 10

DB Curls
15 lbs x 8
15 lbs x 6

DB Hammer Curls
15 lbs x 7
15 lbs x 6

Crunches
20 reps
15 reps
15 reps
15 reps

Intensity : 5


Finally ... a decent back workout. I just don't have the time and the desire to do deads on back day, so I'm going to try them on leg day instead. Besides it will be less crowded.

The cable chinups didn't seem to work my back much. My abs aren't making much progress. My biceps got a bit more work done on them. Overall, I was fairly happy with this workout. I'm starting to sweat a ton more when lifting again ...

[theq]

good work keep it up

[Sorynn]

Originally posted by AnimalMachine
...The cable chinups didn't seem to work my back much. My abs aren't making much progress. My biceps got a bit more work done on them. Overall, I was fairly happy with this workout. I'm starting to sweat a ton more when lifting again ...
[/font] [/B]

One thing that may help on the cable chins is to focus on pulling the elbows down and towards the body by rotating the shoulders. Imagine the weight is attached to your elbows and focus on contracting the lats to move it down, if that helps. Doing this helps me lower the amount of bicep recruitment in chins.

Keep up the good work!

[AnimalMachine]

Originally posted by Sorynn
One thing that may help on the cable chins is to focus on pulling the elbows down and towards the body by rotating the shoulders. Imagine the weight is attached to your elbows and focus on contracting the lats to move it down, if that helps. Doing this helps me lower the amount of bicep recruitment in chins.

Keep up the good work!

Thanks for the tip, I'll keep it in mind next week.

[theq]

Hey AnimalMachine how long rest do you take between your crunches?

[Jimineye]

Good work, defintely try and add deads into your workout. Keep your form perfect with them and watch yourself grow.:D

[AnimalMachine]

Wednesday . 07 . April . 2004
Cardio

Elliptical Machine : Intervals - level 5 : 20 min / 2.14 mi
Intensity : 8


Did HIIT inspired elliptical machine work - 1min jog, 1min sprint. I jogged at 60-65 RPM, and sprinted at 85 RPM. Got the HR up to 160 by the 12th minute - peaked at 165.

4 minutes into it my legs were going, "Not today, tough guy!" Did I stop? Nope. Did I cut it short? Nope. If anything that was the fastest I've gone on average during sprints yet. There was nothing left in the tank after this one. Felt good to bust my ass, while everyone else around me were reading their magazines and books sleepwalking through their 'excercise'. I shouldn't be elitist about it, but I was pumped from the workout.

Unfortunately that's gonna be my last cardio for the week as I'll do chest & leg day back to back because I'm out of town Sat & Sun.

[AnimalMachine]

Originally posted by theq
Hey AnimalMachine how long rest do you take between your crunches?

I don't time my rest periods as I probably should. I don't even own a watch.

For abs, I probably only waited 60 - 90 seconds.

I switched to crunches this week because I never really got my breathing down right during regular situps. Sounds stupid, but it was always hard for me to do, so I figured crunches should be easier.

Edit: I should note that of all of the muscles out there, abs are my least favorite to work, and I've been very neglectful of them over the years (even worse to them than my hams). I've never trained them with any consistency. I actually hate doing anything related to them. But I need to build them up for stabalizing ability - esp. since I'm not using my lifting belt for anything now to help strengthen my lower back.

[AnimalMachine]

Originally posted by Jimineye
Good work, defintely try and add deads into your workout. Keep your form perfect with them and watch yourself grow.:D

I want to do them, but for whatever reason I can't get motivated for them on back day. I figure I'll change my leg day to look like this: squats, deadlifts, sldl, calf raises. I figure that should be enough.

[Sorynn]

Originally posted by AnimalMachine
...I should note that of all of the muscles out there, abs are my least favorite to work...

I am with you on this, animal. I never like working abs, when it was countless reps of bodyweight exercises. Have you considered adding weight and lowering the reps? Since, I added weighted resistance and lowered the reps on ab work into the 8-12 rep range, I have started to enjoy the work much more than before.

Respectfully,

Sorynn

[AnimalMachine]

Originally posted by Sorynn
I am with you on this, animal. I never like working abs, when it was countless reps of bodyweight exercises. Have you considered adding weight and lowering the reps? Since, I added weighted resistance and lowered the reps on ab work into the 8-12 rep range, I have started to enjoy the work much more than before.

Respectfully,

Sorynn

Those crunching machines are almost always occupied. I can get on these ab flat-bench things that allows you to put weights at the end of the leg contraption thing. I'll give that a shot next week.

[Sorynn]

Originally posted by AnimalMachine
Those crunching machines are almost always occupied. I can get on these ab flat-bench things that allows you to put weights at the end of the leg contraption thing. I'll give that a shot next week.

I do not like those machines, as they put my body through an unnatural range of motion. If you want, you could try grabbing a small plate or dumbbell, hold it on your chest, and then do your normal ab exercise.

[AnimalMachine]

Thursday . 08 . April . 2004
Weights . Chest / Triceps / Shoulder

DB Incline Bench (+5 lbs x 2)
2x45 lbs x 8
2x45 lbs x 6
2x45 lbs x 6

DB Flat Bench (+5 lbs x 2)
2x45 lbs x 6
2x45 lbs x 6
2x45 lbs x 4

Close Grip Bench Press (EZ Curl Bar)
75 lbs x 8
75 lbs x 7
75 lbs x 5

DB Side Raise
2x15 lbs x 6
2x15 lbs x 6
2x15 lbs x 6

Intensity : 5


I don't quite see what the big deal is about CGBP's. That was the first time I've ever done them, and to me it seems like cable pushdowns hit my tri's a lot harder. :confused: I'm assuming the ez bar I used weighed 25 lbs.

My pressing form today left something to be desired. I wasn't very focused ... probably because I had a real ****ed day at work and Friday won't be any better. I think I got the form down at the end of my CGBP's.

I should have listened to my post last week about not raising the weights. I think I raised them a week too early. We'll see what I can do in the gym next week.

Edit: LOL I had triceps spelled wrong in a ton of my posts.

[theq]

thats a good workout, keep it up and you will soon see some gains

[AnimalMachine]

Friday . 09 . April . 2004
Weights . Legs

Squats
125 lbs x 6
115 lbs x 8
115 lbs x 7

Deadlifts
115 lbs x 8
115 lbs x 8
115 lbs x 8

Straight-Leg Deadlifts (+20 lbs)
115 lbs x 8
115 lbs x 8
115 lbs x 8

Standing 2 Leg Calf Raise (+20 lbs)
200 lbs x 10
200 lbs x 10
200 lbs x 10

Intensity : 7


Well now I know why people do deads on back day. I seen other people post they they just didn't have the energy for it, but I guess I thought I would be different. Oh Boy! This workout was damn hard!

I upped the squat weight but I wasn't comfortable with my form, so I dropped the weight back down to make sure I had that down. I think I have the problem with my hamstrings just not flexible/strong enough yet to do good squats with heavy weight. I'll try 125 again next week to see how it goes. On the 115 sets I did alright. I got the weight to sit on my heels, but it was pretty hard to complete even those sets. I'm hoping two back to back weight sessions drained my energy. Plus I haven't been sleeping as good because of the time shift. And work is the usual depressing crap.

My deadlift form was okay. I bruised the top of my kneecap. They were real hard to finish and my forearms started getting tired. By the time I was done with SLDLs I could barely keep grip on the weights. I wasn't using over/under, both hands were overgrip on both exercises so I would get a forearm workout.

Anyway ... there you go. Deadlifts are finally in my workout. Not sure if they'll stay on leg day long though ... that was a tough. I sweat just as much as I have on my hardest cardio workouts.

[egoatdoor]

Originally posted by AnimalMachine


I think I have the problem with my hamstrings just not flexible/strong enough yet to do good squats with heavy weight.
[/font]

I have the same issue when I am doing heavy squats. Hamstrings actually give up before my quads. Think about doing a couple of light ( and I mean light)sets of leg curls before you squat to get the hamstrings warm and loosen them up. This should also help you with the deadlifts.

[AnimalMachine]

Originally posted by egoatdoor
I have the same issue when I am doing heavy squats. Hamstrings actually give up before my quads. Think about doing a couple of light ( and I mean light)sets of leg curls before you squat to get the hamstrings warm and loosen them up. This should also help you with the deadlifts.

Thanks ego. I'll try that out next week.

I found this week that I was trying to bend my knees a bit too far forward I think, and when I stopped doing that, the weight sat easier on my heels, but all my non-quad muscles in the lift started to fail me. ;)

[theq]

Try to focus on going down real slow and keeping your hips behind your heels and poking your ass out, dont let knees come too far forward. Maybe you should not go down as far as parallell until you get used to it. when you stop explode back up driving your heels firmly into the ground and flexing your quads for the last quarter of the rep by focusing on pulling your knees back.
Well that is what i do, if it helps you go for it.

[egoatdoor]

Originally posted by theq
Try to focus on going down real slow and keeping your hips behind your heels and poking your ass out, dont let knees come too far forward.

Very good point. When I squat, I think that I want to sit in a chair. This keeps my butt out and I wouldn't lean forward if I were going to sit in a chair so this also keeps my shoulders back.

[AnimalMachine]

Thanks for the tips guys, that should help me next week.

Measurements are cancelled this week due to the Easter holliday. I broke the diet pretty badly. ;) I'll get it back in order this week.

[AnimalMachine]

Monday . 12 . April . 2004
Cardio

Elliptical Machine : Intervals - level 5 : 14 min
Intensity : 7.5


Did HIIT inspired elliptical machine work - 1min jog, 1min sprint. I jogged at 65 RPM, and sprinted at 90 RPM for the first 3 intervals, and 85-90 RPM for the rest. Got the HR up to about 160 by the sixth minute. Peaked around 163 or maybe 165 ... I was too busy trying not to collapse on the last few intervals.

I wanted to last longer but just couldn't. My legs had nothing left for the last sprint and the speed tapered off to about 80 RPM. After that I started getting nauseous. The first three interval sprints took a lot out of me.

[AnimalMachine]

Tuesday . 13 . April . 2004
Weights . Back / Bicep / Abs

DB Bent-over Row
40 lbs x 10
40 lbs x 10
40 lbs x 8

Cable Seated Row (+10 lbs)
90 lbs x 8
90 lbs x 8
90 lbs x 8

Cable Chinups (+10 lbs)
110 lbs x 10
110 lbs x 10
110 lbs x 10

DB Curls
15 lbs x 8
15 lbs x 8

DB Hammer Curls
15 lbs x 8
15 lbs x 8

Weighted Crunches (Flat Bench)
25 lbs x 10
35 lbs x 10
35 lbs x 5

Intensity : 4.5


Some decent increases. My biceps are finally starting to get some endurance, though my left arm was noticably lagging behind my right arm. I worked it first so the sets would be limited by what the left bicep could do.

Cable chins went better thanks to the tip on focusing on my elbows. I bumped the weight and still put out 10 reps. Yay.

Weighted crunches ... didn't like trying that flat bench. It seems to strain my lower back more. I'll either try a crunch machine or just put the weights behind my head next week, probably.

Overall, I still felt like yawning even though my weights did okay today.

On a side note, just ordered my new paintball gun (http://www.armyoforr.com/sniper.html), with this barrel system (http://www.jjperformance.com/edge.html). I'm looking forward to getting back in the action!

[AnimalMachine]

Wednesday . 14 . April . 2004
Cardio

Elliptical Machine : Intervals - level 5 : 15 min
Intensity : 7


Did HIIT inspired elliptical machine work - 45s jog, 45s sprint. I jogged at 65 RPM, and sprinted at 85-90 RPM. Got the HR up to 160 by the 9th minute - peaked at 164.

Apparently changing the time to 15min from 20min changed the intervals to 45s from 1m. This threw me off at the beginning so I botched the first 2 intervals. I sprinted at 90 for the first 3 or so intervals, but it became impossible to keep it up. My last interval was also at 90. Between there I was at 85 to 88. I didn't have a lot of energy tonight, but what I had all went into this. Very tough to finish ... I didn't think I'd be able to at the start.

[AnimalMachine]

Thursday . 15 . April . 2004
Weights . Legs

Squats (+10 lbs)
125 lbs x 8
125 lbs x 7
125 lbs x 6

Deadlifts (+20 lbs)
135 lbs x 8
135 lbs x 8
135 lbs x 8

Straight-Leg Deadlifts
115 lbs x 8
115 lbs x 8
115 lbs x 8

Standing 2 Leg Calf Raise
200 lbs x 10
200 lbs x 10
200 lbs x 8

Intensity : 6.5


Another tough leg day. I moved it up because I'll start playing paintball on the weekends now, so doing a leg workout on Saturday wouldn't be too great. I might try moving it up to Tuesday next week. We'll see.

My lower back is a little more sore than it usually is. I figure it has to get a bit sore from all the work it does, just like any muscle. It doesn't feel abnormal ... just tired.

My form on squats were pretty good. I pushed it fairly hard, but if I really risked it I might have hit three sets of 8. I figured it was best not to push that hard yet. My last two sets of deads were better than the first. On the first my grip & stance were too wide. My left kneecap is still sore. My SLDL form was a touch sloppier than it should have been. I was losing focus. I'll try to correct that next week.

I was somewhat low on energy, and even yawned two or three times. I'm probably narcoleptic - my mom was diagnosed with that a few weeks ago. Even still, there were some nice weight increases. I had really hoped my squats would move up quicker than this. Oh well ... it's only my ego that wishes that anyway. I have to remind myself to take it slow so my lower back catches up.

Other side note ... Got my dehydrator & jerky gun setup rockin' right now. Mmmmmmmmmmmm. :cool:

[theq]

good work man your squats have improved very quickly, you should keep pushing yourself

[AnimalMachine]

Saturday . 18 . April . 2004
Weights . Chest / Triceps / Shoulder

DB Incline Bench
2x45 lbs x 8
2x45 lbs x 8
2x45 lbs x 7

DB Flat Bench
2x45 lbs x 7
2x45 lbs x 8
2x45 lbs x 6

DB Side Raise
2x15 lbs x 8
2x15 lbs x 8
2x15 lbs x 8

Cable Tricep Pushdown
60 lbs x 10
60 lbs x 10
60 lbs x 8

Intensity : 5.5


The workout was solid, though I was not 100% into it for the first 4 sets or so. After that my motivation picked up.

I just like cable pushdowns more than CGBP, so I'll be doing them for a while instead.

[theq]

good work keep it up bro

[AnimalMachine]

Monday . 19 . April . 2004
Cardio

Elliptical Machine : Kilimanjaro - level 5 : 20 min
Intensity : 5


Peak HR was about 155. I did a constant 75 RPM run. The hill time was for 30 min, but I pussed out due to lack of energy. My diet suffered this weekend ... I didn't feel much like eating. I dont think I made my calorie minimum for those two days. I think this had something to do with my energy. Hopefully tomorrow is better. I did eat fairly well today (over my calorie limit however). I got my groceries in order again, so I should balance things out now.

I still put out a lot of sweat on this session. Peaking at the top of this was pretty tough because I was so tired. Basically this program is just one hill for the duration of the run, and the peak lasted 1.5 minutes or so.

[AnimalMachine]

Tuesday . 20 . April . 2004
Weights . Legs

Squats (+10 lbs)
135 lbs x 7
135 lbs x 6
135 lbs x 6

Deadlifts (+20 lbs)
155 lbs x 8
155 lbs x 6
155 lbs x 6

Straight-Leg Deadlifts (+20 lbs)
135 lbs x 8
135 lbs x 8
135 lbs x 7

Standing 2 Leg Calf Raise (+20 lbs)
220 lbs x 8
220 lbs x 8
220 lbs x 8

Intensity : 7


I'm happy with this workout. I moved it up to my first weight day of the week so my legs are back in shape for weekend paintball (though if I go on a wednesday, they will be wrecked). Posted gains again without much loss in reps, but I felt my lower back straining more. So next week I won't bump the weight and let my back catch up. I started feeling SLDL's hit my hams more too.

Instead of doing light leg curls, I did a fast-paced walk on the gym track before hitting squats. This seemed to help a lot more than just stretching alone.

[AnimalMachine]

Wednesday . 21 . April . 2004
Cardio

Elliptical Machine : Hill - level 5 : 20 min
Intensity : 5.5


HR peaked at 148. Averaged a steady pace of 77 RPM.

Not much to say about it. I could have gone longer, but I wanted to get to the paintball shop before they closed.

I'm getting tired of this cutting gig too. I'll be taking the 2nd week in May off, and after that I just may go straight into bulking. Cutting is no fun. ;)

[AnimalMachine]

Thursday . 22 . April . 2004
Weights . Chest / Triceps / Shoulder

DB Incline Bench
2x45 lbs x 8
2x45 lbs x 8
2x45 lbs x 8

DB Flat Bench
2x45 lbs x 8
2x45 lbs x 8
2x45 lbs x 8

DB Side Raise
2x15 lbs x 8
2x15 lbs x 6

CG BP (BB)
65 lbs x 10
85 lbs x 8
95 lbs x 6

Cable Tricep Pushdown
60 lbs x 10
60 lbs x 7

Intensity : 5


Warmed up by walking a few laps. I wasn't into it at all today. Got a good pump, though. I'm really feeling the need to start bulking. Calorie deficit is starting to bum me out. My strengh gains for my upper body are starting to level out again as well.

Once again, my form for pressing wasn't tip top, but I got the job done in a reasonable fasion. I was trying to watch the mirror to see if I flared my elbows out on DB Inc Presses, and it made other parts of the movement a bit awkward.

[theq]

good workout man

[AnimalMachine]

Sunday . 25 . April . 2004
Measurements (inches & pounds)

Today's Measurements
height : 6' 2"
weight : 202
arms : 14 5/16 (flexed 15 4/16)
chest : 39 6/16
belly : 39 15/16
hips : 38 4/16
thigh : 24 8/16
calf : 15 3/16
forearm : 11 6/16
neck : 16 7/16

3 Week Differences
weight : - 1
arms : + 06/16 (flexed + 02/16)
chest : - 08/16
belly : - 01/16
hips : - 1
thigh : + 09/16
calf : 0
forearm : + 03/16
neck : + 03/16


Well I finally took measurements again. I'm not sure what to think about this one. I'm down one pound, and the right places gained, but my belly barely lost anything. However, I think the situation there is better than the numbers imply. The measurement around my belly button might not have changed much, but my gut has more of a slope to it ... like I lost a good portion of the top of my gut. I also want to believe it looks different.

Either way, for me to gain and lose inches that I did and still lose a pound, I must have lost fat.

[AnimalMachine]

Sunday . 25 . April . 2004
Weights . Back / Bicep

DB Bent-over Row (+5 lbs)
45 lbs x 10
45 lbs x 8
45 lbs x 8

Cable Seated Row
90 lbs x 10
90 lbs x 10
90 lbs x 10

Cable Chinups (+10 lbs)
120 lbs x 10
120 lbs x 10
120 lbs x 8

DB Curls
15 lbs x 10
15 lbs x 8

DB Hammer Curls
15 lbs x 10
15 lbs x 10

Intensity : 5


I forgot to bring my notepad with me so these sets are what I think I did. I'm pretty sure they're accurate. I forgot to work abs though.

I was gonna play paintball all weekend but things didn't work out, so I'm down a cardio workout, and the back workout was pushed to today.

Nothing else new. My form seemed okay on all exorcises.

[AnimalMachine]

Monday . 26 . April . 2004
Cardio

Elliptical Machine : Kilimanjaro - level 5 : 30 min
Intensity : 7.5


Peak HR was about 163, though I hit 165 or so in the last minute. I did a constant 78-79 RPM run, except for the last minute that I kicked up to 85-90 RPM for the hell of it.

Got quite an endurance test out of this. The peak of Kilimanjaro is tough to handle without slowing down because you're already 15min into the exercise.

I think the distance was 3.39 ... but I can't remember.

[AnimalMachine]

Tuesday Leg Workout Cancelled! :(

During my warmup sets for squads with just the bar I started feeling a minor, but sharp pain in my left knee. By the second warmup set with the bar it got a little worse. My third warmup set with 95 lbs was still even worse, and I called it a day 3 reps into that set. It still wasn't a lot of pain, but any in my knee doing squats is enough for me to stop and re-evaluate what I'm doing.

I thought I had okay form, so I don't know ... We'll see how next week goes I guess. :eek:

[AnimalMachine]

Tuesday . 18 . May . 2004
Measurements (inches & pounds)

Today's Measurements
height : 6' 2"
weight : 203 (+1)
arms : 14 2/16 (-3/16)
chest : 40 2/16 (+12/16)
belly : 39 11/16 (-4/16)
hips : 38 10/16 (+6/16)
thigh : 24 14/16 (+6/16)
calf : 15 5/16 (+2/16)
forearm : 11 6/16 (0)
neck : 16 6/16 (-1/16)


After a little rest period, I'm back in action. One week I was out on a business trip and the week before I just ran out of motivation. I don't think I'm ready for a cutting phase just yet. It seems to burn me out of energy in a real bad way.

So I'm moving forward with a new bulking diet. I'll be upping my calories weekly. I'm also starting creatine today, which will be my first suppliment this year besides multi's and protien.

At any rate, the rest period was good for me. I'm hoping I can still do squats without knee pain ...