More Fun From Mongo in 2007 [Archive] - Bodybuilding.com Forums

GSCampbell

01-21-2006, 09:46 AM

Well, well, well . . . look at this shiny new Over 35 journal section! Tres fancy :D

I have been keeping my journal in the Supplement Reviews section of late as I have been testing Met-Rx AMPED but it feels good to come back 'home' to the Over 35 section with my ongoing journal.

As those who know me know, I finished 2005 with a bang, that is if you consider having a fine, upstanding member of the medical profession rooting around in my gut with a rusty hook for my appendix a "bang." Anyhoo, after that fun I took about a month off (doctor's orders) and have just come back within the last few weeks. I am still a bit behind the curve on somne of my lifts but that's OK.

As most of you also know, I change my routine more often than Jag changes underwear so be prepared ;)

I will be starting 2006 with the following routine. It is an "old favorite" of mine and I hope to stick to it for at least 8 weeks or so (lotsa luck GSC!):

Day 1 - Chest & Triceps
-Flat Bench Press (10/8/6/4 pyramid)
-Incline DB Press (10/8/6/4 pyramid)
-Weighted Dips (10/8/6 pyramid)
-EZ Bar Skullcrushers (10/8)
-Cable Pressdowns (10/8)

Day 2 - Back & Biceps
-Wide-grip Pulldowns (10/8/6 pyramid)
-One-arm DB Rows (10/8/6 pyramid)
-Straight Arm Cable Pulldowns (1-2 sets to failure)
-Straight Bar Curls (10/8)
-Incline DB Hammer Curls (10/8)

Day 3 - Legs & Shoulders
-Barbell Squats (15/10/5 pyramid)
-Lying Leg Curl (12/10)
-Seated Angle Calf Raise (12/12)
-Hammer Strength Shoulder Press (10/8/6 pyramid)
- Seated Lateral Raise (machine) (10/8/6)

A couple of notes on this:

-Yes, I plan to add deadlifts back at some point - I am not quite comfortable yet in terms of my core, but I'll get there.

-I like this configuration as it allows me both higher and lower reps and I think it will be good for building back some endurance.

My goals for the year in no particular order:

-Improve diet to reduce bodyfat% (This will be a challenge)
-Continue to build strength but maintain BW +/- 200 lbs
-Achieve world domination

In terms of supplementation & diet, I am a sucker for any pre-workout "cell volumizer" and will continue with those. I am still working out at the crack of dawn so I like the (caffeine) rush these supps provide. Yes, I could drink a Red Bull or a similar energy drink but that would be less expensive and easier. Besides, I stll have the rest of my AMPED to go through plus some leftover Shock Therapy and Vault (a.k.a. Liquid Ass) to finsih off. My diet still stinks but Mrs. GSC and I are working on that for 2006. We are trying to "eat better" so we'll see how it goes. She tried to hoodwink me into a 7-day "detox" diet and I lasted one day before I needed some meat and coffee but we will work on it.

I am posting Before and After surgery pics so you get an idea of how hard it was on me :D

As usual, I will include iPod highlights in most entries. These will give you a window into my twisted taste, so be careful. I am currently listening to XO by Fall Out Boy as I type! :)~

I am again looking forward to the great advice, fun, and friedship of the Over-35 forum. Let's have a great 2006.

GSC

Gunn27

01-21-2006, 10:02 AM

Howdy GSC, great pics... you've really bulked up. :D

Good luck with your goals in '06, should be fun around here.

joed

01-21-2006, 10:56 AM

...I am posting Before and After surgery pics so you get an idea of how hard it was on me :D
...

On YOU? What about those of us who were foolish enough to click into your pics? Say you're sorry.

jaguarr

01-21-2006, 10:59 AM

LMAO! Welcome back, brudda! Now, if you'll excuse me, I need to go change my underwear.

jag

GSCampbell

01-21-2006, 11:15 AM

On YOU? What about those of us who were foolish enough to click into your pics? Say you're sorry.

OK, I'm sorry ;)

GSCampbell

01-21-2006, 11:16 AM

LMAO! Welcome back, brudda! Now, if you'll excuse me, I need to go change my underwear.

jag

No! Wait! I still like this split! I can't change yet!

Synicus

01-21-2006, 03:50 PM

Hey man, no offence, but from your pictures you need to hit the tuna and stay away from the belly burgers.

Hibiscus09

01-21-2006, 04:35 PM

Yummy on that before pic!! :p It made me have impure thoughts. Shocking. ;)

Tres fancy :D

:D

Good luck to you, GSC! :)

GSCampbell

01-21-2006, 06:14 PM

Yummy on that before pic!! :p It made me have impure thoughts. Shocking. ;)

I know. Too bad it isn't me. :(

I have no new pics since the last one on the beach with my two older girlies - sorry.

GSCampbell

01-21-2006, 06:16 PM

Hey man, no offence, but from your pictures you need to hit the tuna and stay away from the belly burgers.

Hey, I owe my cheseled physique to those belly burgers :D

Hibiscus09

01-21-2006, 08:07 PM

Well, you were a hottie in that pic. I'm sure you still are. :)

Mark1T

01-22-2006, 05:40 PM

I am subscribed. According to that last pick you let yourself go just a little. But, it's nothing some good workouts, cardio and major lipo can't cure :)

But, seriously, looking forward to the journal.

jaguarr

01-22-2006, 07:00 PM

Hey, where's the PB's, GSC!? Quit slackin' and start stackin'! :D

jag

GSCampbell

01-23-2006, 06:23 AM

Happy Monday (ugh! I hate myself for saying that)

After watching that demoralizing Broncos loss and then gleefully watching the Panthers get dismantled, I hit the sack early and jumped (OK, crawled) out of bed this morning for chest & triceps. I chugged my two sccops of AMPED in the car on the way over - good caffeine rush.

Here's the detail:

Flat Bench Press (10/8/6/4)
Work Sets:
185 x 10
205 x 8
225 x 5
245 x 3
Observations: Man, it has been a while since I had flat bench in the regular rotation and I am lagging :( I wasn't completely unhappy with these; I had ggood form and got a nice pump from them, but I do feel that I have let this lift fall by the wayside and my numbers reflect that. Goal moving forward is to improve these numbers (it's good to have goals, right? :D )

Incline DB Press (10/8/6/4)
Work Sets:
65 x 10
75 x 8
85 x 5
95 x 3
Observations: I moved the angle of the incline up a bit since adding the flat benches back in. I had been doing these at a very low incline (I'm lousy at geometry OK? It was at two 'clicks' on the adjustable bench and I moved it up to three 'clicks') and I was happy with the result. Lats set was murder! Keeping the weights wwhere they are until I can get all sets/reps.

Weighted Dips (10/8/6)
Work Sets:
Body Weight x 10
Body Weight +25 x 7
Body Weight +50 x 4
Observations: Gotta love that Grizzly belt! I am used to doing pretty low reps on dips so this felt different but good. I am still struggling with my endurance and the second and third sets were challenging to say the least.

EZ Bar Skullcrushers (10/8)
Work Sets:
60 (weight only) x 8
70 (weight only) x 6
Observations: the first set was all jacked up - my grip was odd and the collar I had on the right side was wobbly. :mad: Even if it had been perfect I'm pretty sure I would still have gotten only 8 reps. I am bringing these down to my forehead but I may tinker with that and bring them down to behind my head - thoughts?

Cable Pressdowns (V-bar) (10/8)
Work Sets:
180 x 8
200 x 4
Observations: I was toast at this point and I think I set the weight too high to start off. Still got a great pump but I would prefer to get closer to my sets/reps. I may move the weight down a bit - not sure. I was done at this point - staggered to the showers.

iPod Highlights: The day can't be all bad when you start off to the Beatles' Why Don't We Do It in the Road - can it? :) Other highlights were Mayor of Simpleton by XTC, If I Had $1Million Dollars by Barenaked Ladies, Orange Crush by R.E.M., and Everybody Wants to Rule the World by Tears for Fears.

Overall, a decent chest/tri day. I do feel that my triceps may have gotten a little short-changed as the first two lifts did take a lot out of me. If I find that becomming a patern, I may switch to a Chest/Bicep combo and do Tris with Back - we'll see.

In regard to the AMPED, I feel it is giving me a decent rush pre-workout. I don't think I am seeing much in the way of better pumps or sustained energy throughout the day but I wasn't expecting that to be honest.

I'll be back at it Wednesday and filling all of your threads with smart-assed comments between now and then. ;)

GSC

kimsquit

01-23-2006, 06:58 AM

Nicely done GSC

I'm sure that your bench will come back in no time.

:)

jaguarr

01-23-2006, 02:05 PM

Well, see, they took away your crutch of being able to push with your appendix and look what happens to your bench press. :p You'll be back up there in no time, man! Keep up the hard work!

jag

Mark1T

01-23-2006, 04:30 PM

Awesome numbers, GS. Your comeback is amazingly quick.

jmurjr

01-23-2006, 07:49 PM

Little Beefcake

01-23-2006, 08:42 PM

On the skull's, The best variation I have found is taking an incline bench Standing on the seat part of it crouching down (squat position) so your back is at the top of it and doing them behind your head from that position. Works best with a spotter to hand the weight up to you from behind. Hope that made sense.

Nice detailed journal.
Persoanlly, I would probably fall square on my ass if I tried that one. :) I have found that I get a much better streatch when I do them behind my head.

GSCampbell

01-24-2006, 06:06 AM

On the skull's, The best variation I have found is taking an incline bench Standing on the seat part of it crouching down (squat position) so your back is at the top of it and doing them behind your head from that position. Works best with a spotter to hand the weight up to you from behind. Hope that made sense.

Nice detailed journal.

Makes sense but I have no trustworthy spotter - thanks though!

GSCampbell

01-24-2006, 06:22 AM

As some of you know from my other journal, my wife works in the ER of a local hospital (Swedish for those of you in CO) and has an odd schedule. She works 4:00 to Midnight so I try to coordinate my workout schedule so that we can spend as much time together in the evenings as we can - as such I try to work out on mornings after she works since I hit the sack so early.

Anyway, she works Wednesday and Thursday night this week so I am adjusting my split to a 4-day this week so we can have tonight together.

Sooooo, today was suddenly Back & Biceps:

Wide Grip Pulldowns (10/8/6)
Work Sets:
140 x 10
160 x 8
180 x 4
Observations: better today on these although I still did not hit my third set. :mad:

One-arm DB Rows (10/8/6)
Work Sets:
65 x 10
80 x 8
95 x 6
Observations: I think I will leave the weights where they are for one more week. I was very happy to get these but the final set was a struggle. I would prefer to work with the 95's one more week before going up.

Straight Arm Pulldowns (cable) (1 set to fail)
Work set: 110 x 12
Observations: on these, when I get to 15, I bump the weight up. I like these as a "finisher" and got a nice pump from these.

EZ Bar Curls (10/8)
Work Sets:
75 x 10
85 x 7+1
Observations: Not bad on these today - sooo close on the second set but no cigar.

Incline DB Hammer Curls (10/8)
Work Sets:
35 x 10
40 x 7
Observations: I didn't hit my mark here lat week but these went much better today! :D

iPod Highlights: kind of an odd mix today but still some good stuff: Hair (from the movie), I'll Be by Edwin McCain (I think), Cult of Personality by Living Color, Prove My Love by the Violent Femmes, and finally the Style Council with Walls Come Tumbling Down.

Overall a decent workout - I was a little tight from yesterday at the start but I picked up steam as I went. I am planning to add some lighter deads back in next week - wish me luck!

Have a great Tuesday all.

GSC

vanessa40

01-24-2006, 07:35 AM

AAAHHH,you mean thats not you in the pic.. :(
Oh well...lol..i'm sure you are just as cute..and you are just lucky i'm not a Panther fan..had to let that go after the 1-15 season...lol

Vanessa

jaguarr

01-24-2006, 08:40 AM

Nice workout, bro! Enjoy some time with the Missus tonight!

jag

Gunn27

01-24-2006, 09:02 AM

Nice workout GSC, bet you can't wait to get back at those deadlifts. :D

joed

01-24-2006, 09:24 AM

...my wife works in the ER of a local hospital (Swedish for those of you in CO) and has an odd schedule. She works 4:00 to Midnight...GSC

If she was working there 10 yrs ago when I stumbled into the ER just before midnight, I'll buy her a bottle of the best champagne she's ever tasted for rushing me in & not screwing around with any paperwork!

GSCampbell

01-25-2006, 04:39 AM

If she was working there 10 yrs ago when I stumbled into the ER just before midnight, I'll buy her a bottle of the best champagne she's ever tasted for rushing me in & not screwing around with any paperwork!

No such luck - she has only been there for about 5 years.

Hibiscus09

01-25-2006, 05:07 AM

She works 4:00 to Midnight so I try to coordinate my workout schedule so that we can spend as much time together in the evenings as we can

Awwww! That's so sweet -- you're a good hubby. :) ;) My hubby's like that also. It sounds like you're telling everyone in Colorado your wife is Swedish (i.e., blonde and beautiful) and inviting them to come see her. LOL

Nice job on the workouts, GSC!

Ummmm, Go Steelers!! :D

GSCampbell

01-25-2006, 05:14 AM

Ummmm, Go Steelers!! :D

I agree on this one now. My sister and her husband live in PA (Altoona), I was born in Philly, etc. So I would prefer the Steelers over Seattle.

Next year . . . Go Bears! (God, how many times in my life have I written/said that? Sheesh! :D )

Hibiscus09

01-25-2006, 05:16 AM

You should be a Carolina Gamecock fan -- you'd fit right in. LOL

Little Beefcake

01-25-2006, 07:17 PM

GSC, just a word of warning concerning your most recent purchase of R4W...it tastes worse than we expected! Though I have never tasted the "Liquid Ass", i have a feeling this is going to make that taste like Kool-Aid. It pretty much looks, smells, and tastes like bong water! :eek: The good news is that it works as promised. Maybe someday we will wise up and take Jag's advice and go with the Red Bull. :D

jmurjr

01-25-2006, 08:03 PM

I train without a spotter also kinda cause's probs for me on some exercises, but all in all me and the ipod get the job done. from trhe looks of the workout today you'll be feeling it tomorrow (in a good way) Nice Job

GSCampbell

01-26-2006, 06:07 AM

It pretty much looks, smells, and tastes like bong water! :eek:

DISCLAIMER
GSC's 2006 Journal of Mass Destruction does not support or condone the use of any recreational drugs, including marijuana and the aforementioned bong water.

Thant said, hey man don't bogart my R4W ! :D

jaguarr

01-26-2006, 06:16 AM

LMAO! You guys are more courageous than I am, drinking all that furniture polish before your workouts. I think I'll stay with Mr. Red Bull as my spotter, thanks! :D

jag

GSCampbell

01-26-2006, 06:26 AM

I struggled with what to do today in terms of training. I have a couple of "fallback" workouts I can add in when I shioft from a 3-day to a 4-day split but I wasn't sure. I considered splitting up legs and shoulders and doing a dedicated day for each. I also thought about doing my "arm blast" but decided against it as my tris have been a bit sore this week.

Then I thought back to Monday and how generally disappointed I had been with my chest day so I decided to take a page out of an old bb.com poster's book and "punish" my chest with another day. (Actually, I have done a 4-day split in the past with two chest days when I wanted to bring up my chest so it wasn't actually punishment - just a variation on a theme.)

Thursday - Chest & Shoulders

Incline Bench Press (10/8/6/4)
Work Sets:
165 x 10
185 x 8
205 x 6
225 x 3
Observations: started off with inclines since I had started with flat on Monday. Soooo close on the last set. I think if I used a spotter I would have gone for the fourth but I figured discretion is the better part of valor. I have tried inclines on a Smith before to alleviate this problem but I really don't care for them for some reason. Anyway, I'll get it next week.

Flat Bench DB Presses (10/8/6/4)
Work Sets:
65 x 10
75 x 8
85 x 6
95 x 3
Observations: these felt great. I am liking the pyramid at this point; it is giving me a good stretch early on and really working my endurance. I will shift back to a 3x6 or 3x8 arrangement at some point but I am happy with this for now. Really shaking on that last set - I was toast. I figured two chest exercioses was enough at this point as I had a great pump and didn't have my Grizzly belt for dips anyway.

Hammer Strength Shoulder Press (10/8/6)
Work Sets (Weight is each side):
80 x 9
100 x 8
120 x 4
Observations: there were a killer right after chest and I kinda liked it! Had that interesting heat in my shoulders by mid way through the first set (I don't tend to get that in other exercises but my shoulders get really warm when I work them) and just could not get that third set - great feeling.

Seated Lateral Raise (Machine) (10/8/6)
Work Sets:
100 x 10
120 x 7
140 x 5
Observations: there were a good finisher and produced a nice "burn." 4 total exercises and I was spent! Dragged my carcass to the steam room for some relief.

iPod Highlights: the iPod is an interesting thing; I am pulling songs at random from my library (7000+ songs) and sometimes it seems that I get the same thing a couple of times in a row - there is a way to pull "higher rated" songs more often but I don't do that so I will chalk it up to fate :) Today I got Old Fashioned Lover Boy by Queen again which I love, I want to Tell You by The Beatles, When the Lights Go Out by Los Lobos, What Would You Say by Dave Matthews, Those Things are Her's by The Honeydogs (I think), and finally Ain't Misbehavin' from Louis Armstrong (fantastic!)

From a supplementation standpoint, I have added some creatine back into the mix. I am using Universal Storm again as I had good results with it in the past and I like the taste. I added it to my pre-workout AMPED (interesting flavor as the AMPED is fruit punch and the Storm is grape) and I will say that I noticed some increased vascularity during the workout.

Overall a good decision to hit chest again as I think I had a good one today. Back at it tomorrow for some leg work.

It's almost Friday!

GSC

GSCampbell

01-26-2006, 06:28 AM

LMAO! You guys are more courageous than I am, drinking all that furniture polish before your workouts. I think I'll stay with Mr. Red Bull as my spotter, thanks! :D

jag

Furniture Polish . . . .hmmmm, that may be worth a shot. Pledge should have a "fresh lemony flavor" :D

kimsquit

01-26-2006, 06:39 AM

Great chest workout!

Out of curiousity, there's quite a difference between your incline & your flat bench weight, what was the reason?

:)

jaguarr

01-26-2006, 06:47 AM

Great chest workout!

Out of curiousity, there's quite a difference between your incline & your flat bench weight, what was the reason?

:)

I think it's because he jumped from BB on the incline to DB's on the flat bench, most likely. Sounds like you hammered that chest good and hard, GSC!

jag

GSCampbell

01-26-2006, 06:51 AM

Out of curiousity, there's quite a difference between your incline & your flat bench weight, what was the reason?

I'm not sure. My flat bench and my incline have always been pretty close to the same from a max standpoint. I have traditionally been able to work with similar weights on each, with my incline slightly lower than my flat bench.

This is a good segue to a question I have thought about on and off. I recognize that everyone is different and responds differently but where "should" my incline weight be in comparisson to my flat weight?

kimsquit

01-26-2006, 06:53 AM

I think it's because he jumped from BB on the incline to DB's on the flat bench, most likely. Sounds like you hammered that chest good and hard, GSC!

One of these days I'll learn to read the entire sentence before I ask a question....thanks Jag

:o

GSCampbell

01-27-2006, 05:56 AM

It was a real struggle to get out of bed and go work out today. It has been busier at work than I can remember in six years of being there and I am spent every night when I get home. I hit the rack a little late last night as well (10:00 PM) so I was workin' on about 6 hours of sleep.

Anyway I chugged my AMPED/Storm blend and headed out to do legs and abs (if you can call two sets of machine crunches "doing abs :eek: ) - here are the details:

Squats (10/8/6/4)
Work Sets:
185 x 10
225 x 8
275 x 6
315 x 4
Observations: I was very happy with these today. I felt good throughout and was able to hit my sets/reps. I am considering going back to a straight set configuration here but I think I'll give the pyramid one more week.

Lying Leg Curl (10/8/6)
Work Sets:
96 x 10
120 x 8
132 x 6
Observations: felt good again - moving up on these next week.

Seated Calf Raise (Angled) (12/12)
Work Sets: 280 x 12/12
Observations: even though the sets/reps were the same as last week, I felt much better about these today; good "hold" at the top and a miserable burn.

Leg Extension (10/8/6)
Work Sets:
90 x 10
120 x 8
150 x 6
Observations: I may have started a little low on these but that's OK - they were a good finisher for legs today and I will move the weight up next week.

Seated Ab Crunch (Machine) (12/12)
Work Sets:
120 x 12/12
Observations: I hate ab work - always have (which might explain why my gut looks like it does :D ) but I did these and I'll leave it at that. I'll go up in weight next week.

iPod Highlights: Rock This Town by Stray Cats, I'm an Outsider by The Ramones, Meet James Ensor (Belgium's Famous Painter) by They Might Be Giants, Fantasy Girl by .38 Special, and finally Strawberry Fields Forever (Made me wish I had some of Beefcake's R4W :) ) topped my list today.

Overall, I guess I'll go for a killer week and less sleep more often as I was very happy with everything today.

OK, last bit today. This isn't part of my regular journal but I just have to talk about it. I know that everyone on this board has probably struggled with this before but it reared its ugly head for me today. I am talking about wanting to give some poor sap in the gym advice but holding your tongue (not literally of course; that would make it impossible to talk or eat ;) )

There is a kid who comes in every day (or at least every day that I'm there) - he's maybe early 20's tops, probably 130 pounds soaking wet but dedicated to showing up and you can tell he's trying hard. The problem I have is that I see him there and I just want to shout "Kid! Don't do that! You're getting nowhere fast! Come on!" It isn't that he does anything dangerous (or I would say something to him.) He is just getting some bad advice somewhere. I have seen him walking around with copies of Muscle & Fitness and some giant "Encyclopedia of Bodybuilding" as well.

He comes in, does about 15 jumping jacks and then straps on his lifting belt. Now I have never seen him do anything that I would think would require a belt - he doesn't squat, no deads or anything like that. He does his work - I mainly see him do curls and some benching at times and then heads to the locker room.

This is where I really wanted to say something today. He gets to the locker room about when I do today. I am downing my post-workout drink (Storm, protein, etc.) and I watch him pull out his bag. Now I am prone to hyperbole as many know but this kid pulls out literally 4 bottles of some sort of supps, one of those eye dropper supplements, an envelope of some type of powder, and a shaker. He dumps it all in together with some water and just horses down like 12 pills with it. All I wanted to say was "What are you doing? You've probably spent 200 bucks on that stuff and you're the same 130 pounds you've been for the past two years!" But I kept my mouth shut and hit the showers.

Just had to vent about that - great weekends to all! I'll be conducting a G.I. Joe hairstyling clinic online this weekend so I hope you can all attend.

GSC

Hibiscus09

01-27-2006, 06:07 AM

I'll pass on the clinic. :eek: :D

Nice job on the workout! Tell that kid to eat!! :)

It was a real struggle to get out of bed and go work out today.

Today's my day off. :D

Happy Friday!!

BeLeafer

01-27-2006, 06:10 AM

There is a kid who comes in every day (or at least every day that I'm there) - he's maybe early 20's tops, probably 130 pounds soaking wet but dedicated to showing up and you can tell he's trying hard. The problem I have is that I see him there and I just want to shout "Kid! Don't do that! You're getting nowhere fast! Come on!" It isn't that he does anything dangerous (or I would say something to him.) He is just getting some bad advice somewhere. I have seen him walking around with copies of Muscle & Fitness and some giant "Encyclopedia of Bodybuilding" as well.

He comes in, does about 15 jumping jacks and then straps on his lifting belt. Now I have never seen him do anything that I would think would require a belt - he doesn't squat, no deads or anything like that. He does his work - I mainly see him do curls and some benching at times and then heads to the locker room.

This is where I really wanted to say something today. He gets to the locker room about when I do today. I am downing my post-workout drink (Storm, protein, etc.) and I watch him pull out his bag. Now I am prone to hyperbole as many know but this kid pulls out literally 4 bottles of some sort of supps, one of those eye dropper supplements, an envelope of some type of powder, and a shaker. He dumps it all in together with some water and just horses down like 12 pills with it. All I wanted to say was "What are you doing? You've probably spent 200 bucks on that stuff and you're the same 130 pounds you've been for the past two years!" But I kept my mouth shut and hit the showers.

I HEAR DAT!!
Every week I watch the same kids doin' the same stupid things. They'll learn, I did, you did, and so it goes.
J

Little Beefcake

01-27-2006, 08:32 AM

Hey! Did you have to call me out like that in front of everyone??? :)

jaguarr

01-27-2006, 08:53 AM

Hey! Did you have to call me out like that in front of everyone??? :)

I took you for being heavier than a buck-thirty. You type heavier than that. :D

jag, who will be skipping the G.I. Joe Hairstyling Clinic...

kimsquit

01-27-2006, 09:13 AM

I tend to get a lot of "kids" asking me for advice at the gym.

It's disturbing how many of these teens proudly announce that they are "bulking up" by eating extra-often at McDonalds. As if cholesterol and adipose fat will somehow become muscle tissue.

(Chris: who doesn't have enough hair for a GI Joe cut)

:)

jaguarr

01-27-2006, 09:16 AM

Mark1T

01-27-2006, 01:00 PM

Damn, GS! Just two weeks from taking a 5 week layoff and you're squatting that much weight? Holy Schmoly. Pretty awesome.

Yeah, that boy needs some direction. But, the sad thing is that he probably would not listen very well. He is obviously on the loooong road to learning.

GSCampbell

01-30-2006, 06:35 AM

A work in progress - that's what I think I'll call my split. It sounds better than "GSC can never make up his damn mind." :D I am planning to stick with a 4-day split for the forseeable future, but I am looking at it as a work in progress.

I have shifted my chest routine a bit as well. For flat bench I am going to use a routine from DaveDraper.com (a site I like a lot that seems to get very little play here on BB.com - not sure why.) The routine is Gary Edwards' "Big Bench" routine and I have used it in the past to good results. I am also adding a second chest day on Thursday like last week just to see where it gets me.

Details from today:

Flat Bench Press
Work Sets:
155 x 12
155 x 12
160 x 10
175 x 8
180 x 8
160 x 10
Observations: This program goes in 4-week cycles. The first week is lower weight and higher reps and it gradually works to 3 sets of 3 at heavier weight by the fourth week. These went fine - a good pump and man oh man I am not used to doing 60 total reps!

Incline DB Press (3x6)
Work Sets:
90 x 6/5/5
Observations: I switched back to a comfortable 3x6 and dropped the weight down to 90's 'cause I knew I would be a ilttle spent from the volume of the flat benches. Good choice! These felt very good and I really struggled on the last set but it was a good struggle. ;)

Weighted Dips (3x6)
Work Sets:
BW + 35 x 6/6/6
Observations: I wasn't quite sure where to set the weight on these and I think I hit it pretty well. These were challenging by the end but not to the point that my form went to crap so that's good. I will go up to 40 or 45 next week and see how it goes.

EZ Bar Skullcrusher/Close Grip BP Superset (2x8)
Work Sets:
60 (weight only) x 8/6
Observations: I haven't done these like this in a while but I actually saw them in :eek: M&F and remembered that I liked them. The problem that I always had was that my weight for skulls was less (obviously) than I could do for close grips but I figured what the heck. Goes to show you since I couldn't get both sets. I liked these - I'll keep 'em for a while.

V-Bar Pressdowns (2x8)
Work Sets:
180 x 8/8
Observations: Even though I was a bit distracted by the smokin' hottie in the salmon colored tank top (was that you dbflgirl? :) ) I was pleased with these. Rather than move the weight up next week I will bump the reps to 2x10.

iPod Highlights: I finally went back and re-set up my "favorites" playlist (long story as to why it went away) and pulled from that rather than the whole library. What I got was Arc of a Diver by Steve Winwood, The Ballad of El Goodo by Big Star, Over My Head by The Fray, Rain King from Counting Crows, and Start by The Jam, plus a ton of other good stuff that I didn't write down.

Overall a very satisfactory workout today. I had good sustained energy and finished in under an hour. Note to self: if you wear long warmup pants rather than shorts you will not have anything to wear in the unisex steam room unless you want to sit there in long pants! :mad:

Well, work is already sucking hard and it's only 7:30 so off I go. :(

GSC

jaguarr

01-30-2006, 08:03 AM

Hey, nice workout, man! Even if you did wear your long sweat pants into the steam room! :confused: Keep us posted on how Draper's chest routine works for you. He does have some good info on his site and, you are right, he doesn't get mentioned very often around here for some reason.

jag

Gunn27

01-30-2006, 08:42 AM

I have to agree with Mark1T, for a guy who suffered an enforced layoff under the circumstances you did, your workouts are remarkable. Great job indeed.

kimsquit

01-30-2006, 10:25 AM

Great workout! With gains like those, maybe I should have my appendix cut out too!

Even though I was a bit distracted by the smokin' hottie in the salmon colored tank top..

While lifting weights, I've discovered that my risk of injury is directly proportional to the degree of ogling I'm doing.

:)

GSCampbell

01-31-2006, 06:12 AM

No real time to talk today. I am extremely frustrated at work which borders on sending me into depression but I'm not quite prepared to talk about it - maybe later.

Back and Biceps today and re-introduced deadlifts - my back is already mad at me!

Deadlifts (barbell - from floor) (3x6)
Work Sets:
225 x 6
275 x 6
295 x 6
Observations: started with a pretty thorough warm-up and had originally planned to do 3 sets at 225 but it felt very light so I decided to mobve the weight up as I went. Overall these went very well but I can tell I'll be feeling them as early as later today.

Wide Grip Pulldowns (3x6)
Work Sets:
160 x 6/6/6
Observations: went back to 3x6 on these and put the weight a little low in retrospect. I think I needed a bit more rest between the deads and these as the first set was the toughest.

One-arm DB Rows (3x6)
Work Sets:
90 x 6/6/6
Observations: 3 good sets - not a lot of body english. I will go up to the 95's next week.

EZ Bar Curls (3x6)
Work Sets:
85 x 6/6/6
Observations: Movin' up on these as well. :)

Incline DB Hammer Curls (2x8)
Work Sets:
40 x 8/8
Observations: I think I'll leave the weight at 40's next week as I was cheating late in my second set.

iPod Highlights: Crocodile Rock by Elton John, Radio Free Europe by R.E.M., Love Me Two Times by The Doors, Should I Stay or Should I Go from The Clash, and finally Streets of Sorrow/Birmingham Six by The Pogues.

I'll check back in later. Have a good day all.

GSC

Hibiscus09

01-31-2006, 06:19 AM

Sorry about work, GSC! :( I hope you have a good day anyway. Nice job on the workout!

Mark1T

01-31-2006, 06:49 AM

Sorry about work. What really counts is family and friends - and the therapeutic benefits of training.

I do a similar worjout on Monday, i.e. reps on Bench, although I have worked up to 70% of 1RM. Then on Thrsday do the heavy (for me) weight. It works. Good plan.

Great workouts. Hang in there, bruthah!

Little Beefcake

01-31-2006, 09:37 AM

No real time to talk today. I am extremely frustrated at work which borders on sending me into depression but I'm not quite prepared to talk about it - maybe later.

GSC
Maybe we can get a 2 for 1 deal on some meds! I'm ready to have a breakdown.

GSCampbell

02-01-2006, 05:46 AM

Man oh man am I sore! Damned deadlifts.

jtroster

02-01-2006, 05:50 AM

Man oh man am I sore! Damned deadlifts.
I feel your pain. I did deads last night.

ChocoChick

02-01-2006, 06:37 AM

Hope work gets better, GSC. :)

40andNew

02-01-2006, 07:00 AM

GSCampbell

02-01-2006, 07:20 AM

GSC, I also hope your work situation gets better. More importantly, and this is unsolicited advice so feel free to tell my to myob, try not to let a bad work situation get to you. I have had my fair share of work-related stress and frustrations and one thing I learned is that a bad situation can actually be made worse by the effects of stress and anxiety on every other aspect of your life. I have made that mistake in the past. On the other hand, I have met a few people who are able to handle extremely stressful situations without letting them get to them - invariably, I see these people conquering their challenges more easily than others.

All the best,

I would never tell you to MYOB - I appreciate the input and everyone's concern. I am doing OK. Work is very high stress right now (right Beefcake?) and I am struggling with the "corporate ladder" and which rung on it that I occupy.

I had a long conversation with my boss' boss yesterday (the BIG Boss) and I am feeling a bit better. Whenever I have a conversation with him I leave with a general sense that I need to do something but never a real specific idea of what the heck that something is. :)

But no worries everyone, I am not on the verge of going postal or anything like that - just typical work BS. It doesn't help that we are busier than I can remember in 6 years.

Again, thanks to all for the kind thoughts. I will now go back to feeling like someone beat my lower back and a$$ with a ball bat.

GSC

bulletman

02-01-2006, 08:15 AM

I hear ya on the work BS, going through all kinds of that right now myself. Good work on the workout! Glad to hear you're getting back in the swing.

Someone said I had a similar build to you a while back, so I sort of feel a personal connection (nothing freaky or anything of course).

GSCampbell

02-01-2006, 08:44 AM

Someone said I had a similar build to you a while back, so I sort of feel a personal connection (nothing freaky or anything of course).

I just looked at your pics in your journal and I think you are leaner than I am for sure. My most recent pic ( last year on the beach with two of my three girlies) is attached and you can see I have them cleverly positioned in front of my gut :D

jaguarr

02-01-2006, 09:03 AM

Hang in there, man. Every job has it's high and low cycles. I'm currently in the midst of a very busy cycle myself but I'm managing to deal with it pretty well. It helps that I have the support of a great boss and some great team members (even if some of them are complete friggin' workaholics that can't quite understand why not everyone wants to work 12 hour days for weeks on end like they do). My last position didn't find me so lucky, where I was literally doing the work of four people and had the Boss From Hell who gave me so much stress on both personal and professional levels that the thought of going postal was starting to sound very enticing (not kidding, frighteningly enough). It's my belief that my old boss actually contributed to my lowered test levels thanks to the inordinate amount of stress she gave to me (and everyone else, actually). I wish I'd known then what I know now about proper diet, exercise and rest to counter much of that. Live and learn, right? So, the point of my ramble is this; no matter how bad things might be for you, you have to hang in there and trust that they'll get better eventually, and take care of yourself as best you can in the process. And if they don't get better, get the HELL OUT OF THERE! That's what worked for me, in the end! :D

jag

GSCampbell

02-01-2006, 09:06 AM

kimsquit

02-01-2006, 09:14 AM

But no worries everyone, I am not on the verge of going postal or anything like that - just typical work BS.

If you work in a bakery and go nuts, would it be called "going toastal"?

Hang in there, GSC - take comfort in the fact that you're stronger than your boss and could beat him up if you really wanted to :p

bulletman

02-01-2006, 12:32 PM

I have them cleverly positioned in front of my gut :D

No fair using children as human shields! ( I usually just keep my forearms cleverly positioned to obscure the lovehandles).

Thanks on the lean comment, but you've got me beat on the size and strength though. Good to have a real person as a reference point!

someday

02-01-2006, 12:42 PM

I just looked at your pics in your journal and I think you are leaner than I am for sure. My most recent pic ( last year on the beach with two of my three girlies) is attached and you can see I have them cleverly positioned in front of my gut :D

clever, but unnesessary!

Minotaur

02-01-2006, 12:48 PM

clever, but unnesessary!

Agreed.

batteryrequired

02-01-2006, 04:22 PM

GSC....you look great in the pic. just keep doing what your doing and you will get there. I had to readjust my schedule to accomodate my new job. Was a pain but I am getting into the routine of it all finally.

joed

02-01-2006, 06:32 PM

...I will now go back to feeling like someone beat my lower back and a$$ with a ball bat.
GSC

Now THAT'S the GSC we've come to know.
Take your frustration out on the bowling pins on Friday night.

GSCampbell

02-01-2006, 06:51 PM

Now THAT'S the GSC we've come to know.
Take your frustration out on the bowling pins on Friday night.

That's a great idea Joe - I think I need to put together another "White Trash Bowling" night! For those who haven't heard me talk about this before, what makes it "White Trash" bowling is that we all wear our "wifebeater" undershirts while bowling. Of course there's the general drunkenness as well - great time! :D My bowling goal is always pure velocity - I'll hit 40 mph yet!

Oh, and thanks to all for the kind words about the pic. I feel like I need some serious work but I appreciate what you've said.

GSC

Little Beefcake

02-01-2006, 08:45 PM

That's a great idea Joe - I think I need to put together another "White Trash Bowling" night! For those who haven't heard me talk about this before, what makes it "White Trash" bowling is that we all wear our "wifebeater" undershirts while bowling. Of course there's the general drunkenness as well - great time! :D My bowling goal is always pure velocity - I'll hit 40 mph yet!

Oh, and thanks to all for the kind words about the pic. I feel like I need some serious work but I appreciate what you've said.

GSC
You may want to wait for JECG to heal...just wouldn't be the same with him not there. :D Speaking of JECG, you going to "Fight Night"?

Little Beefcake

02-01-2006, 08:54 PM

Work is very high stress right now (right Beefcake?) and I am struggling with the "corporate ladder" and which rung on it that I occupy.

I had a long conversation with my boss' boss yesterday (the BIG Boss) and I am feeling a bit better. Whenever I have a conversation with him I leave with a general sense that I need to do something but never a real specific idea of what the heck that something is. :)

GSC
Hell, I'm just a grunt and don't deal with a fraction of the crap you do and I want to cry on a daily basis! :(

I'm not sure which rung you are on, but I do know that the new rung you will occupy soon will be much better for you. IMO, the new ladder will have much more room to move up on, which I am sure you will do.

GSCampbell

02-02-2006, 06:16 AM

Speaking of JECG, you going to "Fight Night"?

I know nothing about it - send me some details at work.

GSCampbell

02-02-2006, 06:33 AM

Goooood morning!

Yesterday I knocked off a bit early from work and went home to run some errands with the wife. After we braved Costco and a couple of other spots, we picked up the girls from school and headed home. Now the girls are 7, almost 5, and 2 so some of them still take a nap in the afternoon. So, dad decided to take a nap as well which was glorious. One of the things I miss most from my college days (apart from the drinking and the sex that is :D ) is the ability to take a nap. Anyhoo, I fell asleep at about 3:30. Long story short, I woke up with a start at 4:58 and in my mind it was 4:58 AM and I had missed my alarm and was gonna be late for my workout! To add to my confusion, my wife wasn't in the bed. I frantically charged out of bed and stripped off my clothes. I looked up; no workout clothes! I ALWAYS lay those out the night before - what the hell was wrong with me??? I go running down the stairs naked to see my wife and my oldest sitting there watching Dragon Tales on PBS! After explaining briefly to my 7-year old why I was running around the house naked, I went back upstairs and put on some clothes to get ready for dinner, which was pizza my wife had ordered while I slept.

Here is the detail on today's workout - Chest & Shoulders:

Thursday - Chest & Shoulders

Incline Bench Press (10/8/6/4)
Work Sets:
165 x 10
185 x 8
205 x 6
225 x 4
Observations: I was happy to hit all my sets and reps on these - without much difficulty too. Movin' the weight up next week.

Flat Bench DB Presses (3x6)
Work Sets:
90 x 6/6/5
Observations: verrry close on the last one - just couldn't lock it out :mad: - still, I was happy with these and I'll hit 'em hard again next week.

Pec Deck (2x8)
Work Sets:
200 x 7/6
Observations: I was reading an article about chest development last night and it talked a bit about outer pec development and flyes, pec decks, or dips. I decided to add these in as I have been doing dips on Monday but had only pressing movements on Thursday. I was shaking like nobody's business on the last couple of reps.

Hammer Strength Shoulder Press (10/8/6)
Work Sets (Weight is each side):
80 x 10
100 x 8
120 x 4
Observations: crapped out on the last set - I had nothing left.

Seated Lateral Raise (Machine) (10/8/6)
Work Sets:
100 x 10
120 x 8
140 x 6
Observations: Happy to finish on an up note in terms of getting all my sets/reps on these - I will move the weight up next week.

I am considering adding a rear delt movement as I feel like I have been neglecting those. I have used a reverse pec deck in the past - other suggestions?

iPod Highlights: I wrote down about 10 songs as it seemed like I was getting all kinds of great stuff in my ears today. Some of the best were Try by Michael Penn, Courage by Glen Philips, You Wanted More by Tonic, and Like to Get to Know You Well by Howard Jones (80's anyone?)

I can smell the weekend! Or maybe it's just gas :eek:

Have a great day all!

GSC

ChocoChick

02-02-2006, 07:56 AM

Yesterday I knocked off a bit early from work and went home to run some errands with the wife. After we braved Costco and a couple of other spots, we picked up the girls from school and headed home. Now the girls are 7, almost 5, and 2 so some of them still take a nap in the afternoon. So, dad decided to take a nap as well which was glorious. One of the things I miss most from my college days (apart from the drinking and the sex that is :D ) is the ability to take a nap. Anyhoo, I fell asleep at about 3:30. Long story short, I woke up with a start at 4:58 and in my mind it was 4:58 AM and I had missed my alarm and was gonna be late for my workout! To add to my confusion, my wife wasn't in the bed. I frantically charged out of bed and stripped off my clothes. I looked up; no workout clothes! I ALWAYS lay those out the night before - what the hell was wrong with me??? I go running down the stairs naked to see my wife and my oldest sitting there watching Dragon Tales on PBS! After explaining briefly to my 7-year old why I was running around the house naked, I went back upstairs and put on some clothes to get ready for dinner, which was pizza my wife had ordered while I slept.

This is hilarious!

I never sleep in the daytime because I always wake up groggy and disoriented. Can't say I've ever had an experience quite like this one, though :D

jaguarr

02-02-2006, 01:05 PM

Mark1T

02-02-2006, 06:36 PM

LMAO! It's been awhile since I was disoriented like that from a nap, but it has happened before. Not to the point where I got up and ran around the house buck-ass naked, though. LOL! :D My claim to fame, where sleep is concerned, is for having very realistic nightmares usually involving snakes, spiders or bats where I will jump up all of a sudden, rip all the covers off the bed, turn on all the lights in the bedroom and start randomly swatting at imaginary things, trying to "kill" them. Suffice it to say, that I rarely remember these impromptu battles with my dreamland nasties, but they do serve to keep my wife ready for absolutely anything while she is sleeping. :D

Good workout, bro!

jag

jag, that is too funny. You dream about bats?? LOL. I once had a nightmare and scared me so bad I jumped out of my bed and shot down the hallway in 1.5 seconds, faster than a Lamborginni. The snake was in a tree about to jump on me. When I finally thought about it, I concluded that I did not have a tree in my bedroom, therefore a snake could not be there, either.

Thank you very much :p

Mark1T

02-02-2006, 06:41 PM

Goooood morning!

Here is the detail on today's workout - Chest & Shoulders:

Thursday - Chest & Shoulders

Incline Bench Press (10/8/6/4)
Work Sets:
165 x 10
185 x 8
205 x 6
225 x 4
Observations: I was happy to hit all my sets and reps on these - without much difficulty too. Movin' the weight up next week.

Flat Bench DB Presses (3x6)
Work Sets:
90 x 6/6/5
Observations: verrry close on the last one - just couldn't lock it out :mad: - still, I was happy with these and I'll hit 'em hard again next week.

Pec Deck (2x8)
Work Sets:
200 x 7/6
Observations: I was reading an article about chest development last night and it talked a bit about outer pec development and flyes, pec decks, or dips. I decided to add these in as I have been doing dips on Monday but had only pressing movements on Thursday. I was shaking like nobody's business on the last couple of reps.

Hammer Strength Shoulder Press (10/8/6)
Work Sets (Weight is each side):
80 x 10
100 x 8
120 x 4
Observations: crapped out on the last set - I had nothing left.

Seated Lateral Raise (Machine) (10/8/6)
Work Sets:
100 x 10
120 x 8
140 x 6

GSC

Awesome progress, GS. I like your intensity. Keep it up.

GSCampbell

02-03-2006, 05:55 AM

To quote Ms. Mac - Leg Day - Yuck, yuck, yuck!

Here's the skinny (a word seldom used about me) on today's legs/abs workout:

Squats (3x6)
Work Sets:
300 x 6/5/6
Observations: Went back to 3x6 on these and felt pretty good. I had plenty on the second set - I just screwed up my footing somehow so I racked it rather than do a really awkward rep and risk hurting myself. I am planning to move the weight up a bit next week.

Lying Leg Curl (10/8/6)
Work Sets:
108 x 10
132 x 8
144 x 4
Observations: struggled a bit with the new weight on the last set but I guess that's the idea. :)

Leg Extension (10/8/6)
Work Sets:
120 x 10
150 x 8
180 x 6
Observations: nothing special to report on these other than I really had the shakes on the last couple of reps.

Seated Calf Raise (Angled) (12/12)
Work Sets: 300 x 12/9
Observations: Calf raises make GSC walk funny.

Seated Ab Crunch (Machine) (12/12)
Work Sets:
130 x 12/12
Observations: I still hate these - yep, still hate 'em. I did them anyway so leave me alone ;)

iPod Highlights: You Make My Dreams Come True by Hall & Oates, Destination You by Material Issue, Boys Don't Cry by The Cure, Cynical Girl from Marshall Crenshaw and an Oingo Boingo double-header to finish up with: Stay (Live) and Just Another Day.

Overall a decent leg day - my body is spent from the week. Looking forward to a couple of days off and the ultimate diet cheat day on Sunday! It's not like my diet is overly clean 'cause it isn't, but I have been trying to be a little better (no fast food in approx. 3 weeks so far) but on Super Bowl Sunday we always eat a bunch of crap (wings, chips, probably make a cheese fondue, etc.) and I love it!

Have a good weekend all.

GSC

kimsquit

02-03-2006, 06:32 AM

Great workout GS and good call on racking the bar during your bad squat - I ended up doing the same as well yesterday.

I loathe doing my abs so I do them first as a "warm up"...otherwise by the end of my workout I'll always find an excuse to skip 'em.

Have a great weekend!

:)

Mark1T

02-03-2006, 07:36 AM

Great leg workout, GS. Amazing how you have sprung back so fast.

Gunn27

02-03-2006, 08:50 AM

That looks like a terrific workout GSC, I'm impressed as hell by your recovery.

Have a good weekend all.Same to you! :)

jaguarr

02-03-2006, 09:02 AM

jag, that is too funny. You dream about bats?? LOL. I once had a nightmare and scared me so bad I jumped out of my bed and shot down the hallway in 1.5 seconds, faster than a Lamborginni. The snake was in a tree about to jump on me. When I finally thought about it, I concluded that I did not have a tree in my bedroom, therefore a snake could not be there, either.

Thank you very much :p

Yeah, occassionally, I do, but not just regular bats, snakes and spiders. Noooooo, I have to have dreams about GIANT bats, snakes and spiders attacking me in large groups. Wheee! Have fun with that one, Freud!

Nice workout, GS! Like everyone else, I'm amazed that you're back up so high in the saddle so soon after your surgery. You're an animal!

jag

GSCampbell

02-04-2006, 03:42 PM

Just wanted to get some opinions on the following. I am tinkering a bit with my split again and would love some thoughts from y'all.

Monday - Chest/Delts "Push"
-Flat Bench (Gary Edwards Big Bench Routine)
-Incline DB (3x6)
-Weighted Dips (3x6)
-Hammer Strength Shoulder Press (3x6)
-Side Laterals (3x8)

Tuesday - Back/Delts "Pull"
-Deadlifts (3x6)
-Wide Grip Pulldowns (3x6)
-One Arm DB Rows (3x6)
-EZ Bar Upright Rows (3x8)
-Reverse Pec Deck (3x8)

Thursday - Legs/Abs
-Squats (3x6)
-Lying Leg Curl (3x6)
-Leg Extension (3x6)
-Calf Raise (Seated) (2x12)
-Crunch (2x12)

Friday - "Arm Blast"
-Superset: Close Grip BP/EZ Bar Curl (15/5/5/5)
-Superset: EZ Bar Skullcrusher/Standing Hammer Curl (3x8)
-Superset: Pressdown/Incline DB Curl (2x10)
-Superset: DB Kickback/Reverse Preacher Bench Curl (2x12)

So? Rip it up boys & girls . . . .

jmurjr

02-04-2006, 04:04 PM

I'd swap tuesday and thursday and add a calf exercise on friday unless your one of the blessed with good genes there. Thjogh you most likely want your arms fresh for friday. I dont have an arm day so I overlooked that at first.

GSCampbell

02-04-2006, 04:13 PM

I'd swap tuesday and thursday and add a calf exercise on friday unless your one of the blessed with good genes there. Thogh you most likely want your arms fresh for friday.

I do feel like I need some separation between the upper body work and the Friday arm day. The arm day is brutal so I do like to be fresh for it.

In terms of calves, I am "blessed" in that I used to be a much fatter fat-ass than I am now. Nothing like carrying around a lot of extra weight to build your calves.

Thanks for the input - I appreciate it.

GSC

jaguarr

02-04-2006, 04:58 PM

Damn, dude! You almost made it two full weeks without changing your split! LMAO! :D Looks pretty good, but I agree with jmurjr's thoughts about setting things up so you'll be fresh for your arm day.

jag

jtroster

02-05-2006, 05:56 AM

Good split. I would do the pulldowns before the deads. It helps warm up the upper back before the deads finish them off.

batteryrequired

02-05-2006, 11:09 AM

I did the same thing GSC by splitting up upper body from arm day. I started doing supersets on a separate day and I can really tell a difference already. I did supersets for a while...then went back to chest/tris and back/bi's for a while, now back on supersetting again. Good to mix it up once and a while. I was able to really increase the weight on skull crushers and now am maxed out on the preweighted bars @ 110lbs. I love doing this workout...I get a pretty awesome arm pump from it. Your workouts look great. Keep up the great work!!!

GSCampbell

02-05-2006, 12:19 PM

Damn, dude! You almost made it two full weeks without changing your split! LMAO! :D

I know, I know. I guess I have a short attention span. :rolleyes:

The way I look at it though I am still building my split around the "big three" lifts in bench, squats, and deadlifts. What I am changing is the "supporting cast" and how I put them together.

As you know, I enjoy the dedicate arm day so I wanted to find a way to include it.

Thanks to all for the input. Enjoy the game today if you're into that. I like the Steelers 27-24.

GSC

Mark1T

02-05-2006, 01:16 PM

Hey GS. That is a nice routine. I had to study it for a few mins to see how you rested your tris and bis when working the major muscle groups through the week.

That is a great routine, but certainly not for more than 4 to 6 weeks, to then consider a mix up, right? It seems you are giving your muscle groups adequate time for rest during the week, but over the weekend, you are only allowing 48 hours of rest before hitting it hard again. Thus my comment about 4 to 6 weeks.

I may try your routine soon for a month to see how it goes.

Great workout and effort.

GSCampbell

02-05-2006, 01:18 PM

Mark - I change splits so often it could make my own head spin! LOL

Actually, I typically take a week off every 8 weeks or so to allow myself some real R & R.

GREENFEATHER

02-05-2006, 01:38 PM

Mark - I change splits so often it could make my own head spin! LOL

Actually, I typically take a week off every 8 weeks or so to allow myself some real R & R.

I change mine every week, I'm growing better on the change it every week. I made a post in your journal last week, I thought? Dunno, my connection is screwy or I'm losing my frickin' mind!!:mad: Probably losing my mind, it'll be scary if I ever find the damned thing!! :D

GSCampbell

02-05-2006, 01:44 PM

I made a post in your journal last week, I thought? Dunno, my connection is screwy or I'm losing my frickin' mind!!:mad: :D

Nope - this is the first I've seen from you GF and I'm honored - yours is one of the opinions I see elsewhere in these forums and universally respect.

Thanks for stopping by - you should come more often; it is typically 100% irreverant in here.

GSC

GSCampbell

02-06-2006, 06:25 AM

Good morning all.

Well, I started my "new" split today and also tweaked my supplements a little. I am all out of AMPED and overall I would call it a solid but not spectacular pre-workout supp. My overall impression is that it is quite similar to the competition; better than some in some areas, not as good in other areas.

That said, I have shifted my pre-workout cocktail to mixing Get Diesel's Ready for War with my Universal Storm. I am also adding SAN Tight today in an attempt to burn fat without actually working at it. :D

Before I give my impressions of the R4W, let's hear what some others have said about it, shall we?

Now, I know we arent eating candy bars and milkshakes here, and I'm not one to complain about less than appetizing supplements, but this stuff rips the crown for most ass tasting supplement right off Liquid Clenbutrx head.

The label claim of "Neutral Flavor" is beyond false and should be replaced with "Ass Juice Flavor"

And there is NO masking this Ass Juice. I took 15 oz. of water, 1 scoop of Ready4Ass and enough Crystal Light to make a quart of lemonade, and came up with...you guessed it...lemonASS. Heavy on the ASS.

I took the lid off that stuff and sniffed it...after I realized my nose hairs burnt off I took a big chug. After that I was Ready4Death...not ripping on the product, but yea...its not my favorite thing to drink.

GSC, just a word of warning concerning your most recent purchase of R4W...it tastes worse than we expected! Though I have never tasted the "Liquid Ass", i have a feeling this is going to make that taste like Kool-Aid. It pretty much looks, smells, and tastes like bong water! :eek:

I do chug it, because it's definitely not an experience you want to prolong in any way.

I feel like I'm on Fear Factor when I'm downing this stuff

OK, let me say that these posts are pretty much on the mark - this stuff tastes like what I imagine licking the underside of a sweaty donkey is like. That said, it works pretty damn well! I took it about 20 minutes prior to workout and I was jacked up!

Here are the details:

Flat Bench Press (Big Bench Routine)
Work Sets:
150 x 10
175 x 8
205 x 6
230 x 4
175 x 8
Observations: the second week gets a little heavier but is not overly challenging. This actually felt like a very good, complete warm up.

Incline DB Press (3x6)
Work Sets:
90 x 6/6/6
Observations: these were a piece 'o cake today! I'm not sure why; maybe the fact that the flat benching was not overly taxing, maybe the placebo effect from a new supplement. Frankly I don't care - up to the 95's next week.

Weighted Dips (3x6)
Work Sets:
BW + 45 (on Grizzly belt) x 6/6/6
Observations: cranked these out as well - took it low and slow - great feeling!

DB Shoulder Press (3x6)
Work Sets:
65 x 6/6/6
Observations: I was feeling a bit like I was using the Hammer Strength machine as something of a crutch on my shoulder work. I do like the stability of it but I felt like I should go back to doing some dumbbell work. Wasn't quite sure where to start since it had been a while. The 65's went well - not too heavy, not too light that they were easy. I will go up to the 70's next week and I am thinking thay may be something of a challenge,

Seated Lateral Raise (Machine) (3x8)
Work Sets:
120 x 8/7/5
Observations: I left these on the machine for the time being. I may go back to dumbbells but I remember those really bothering my right shoulder at heavier weight.

iPod Highlights: Brand New from the BoDeans, Daylight Fading by Counting Crows, From My Head to My Heart by Evan & Jaron, Hard to Be from the Vaughn Brothers, Layla (Unplugged) by Clapton, and Mud on the Tires from Brad Paisley to end on a country flair.

Overall an excellent workout - I was very pleased with it. Back at it tomorrow. Enjoy your Monday (as much as that is possible.)

Oh, post workout weight was 209. I'll track this weekly to see if I lose anything.

GSC

jaguarr

02-06-2006, 07:26 AM

LMAO! Man, I'm starting to think that if there is a pre-workout supplement out there that tastes like ass, you will be drawn to it like moth to a flame. LOFL! :D The workout looks damn good, though, man. Have you tried those reverse supine incline presses that Chris was talking about in my thread a couple weeks ago? I gave them a try last week and man do they rock! Check 'em out and try them next chest day. I really think you'll like them.

jag

GSCampbell

02-06-2006, 08:32 AM

Have you tried those reverse supine incline presses that Chris was talking about in my thread a couple weeks ago? I gave them a try last week and man do they rock! Check 'em out and try them next chest day. I really think you'll like them.

Tell me more - where are they in your thread?

jaguarr

02-06-2006, 08:34 AM

Tell me more - where are they in your thread?

They're located here (http://forum.bodybuilding.com/showpost.php?p=8533921&postcount=63) and they rule. You'll wind up dropping the weight down quite a bit to do them, but it's totally worth it.

jag

GSCampbell

02-06-2006, 08:54 AM

They're located here (http://forum.bodybuilding.com/showpost.php?p=8533921&postcount=63) and they rule. You'll wind up dropping the weight down quite a bit to do them, but it's totally worth it.

jag

Thanks - How far down would you recommend dropping the weight? You know where I am in terms of weight on inclines.

jaguarr

02-06-2006, 08:58 AM

Thanks - How far down would you recommend dropping the weight? You know where I am in terms of weight on inclines.

You and I both run inclines w/ 90 lbs dumbbells and I had to back it off to 55 lbs. to do them. I was glad to do it once I felt the difference.

jag

GSCampbell

02-06-2006, 07:19 PM

joed

02-06-2006, 09:13 PM

I will defer to "the unbridled hotness that is dbflgirl."

GSCampbell

02-07-2006, 05:53 AM

I felt like I had a second day in a row in which I was really hitting it dead on - good feeling. Today was back and delt "pull" and I added some things back into the mix that I hadn't done in a while.

Got up at 4:30, drank my Donkey Ass Sweat/Universal Storm cocktail in the car and was again really jacked up to lift. That R4W stuff tastes like crap but wow!

Details:

Deadlift (3x6)
Work Sets:
275 x 6/6/6
Observations: wasn't quite sure where to start for 3 sets of 6 at the same weight and this was a decent enough choice. I hit these well; nice and deliberate - felt like I had good form and no hiccups. I'll go up next week.

Wide Grip Pulldown (3x6)
Work Sets:
170 x 6/6/6
Observations: I will leave these at 170 for next week as I was not overly happy with the third set; I got my reps but they weren't pretty at the end.

One-arm DB Rows (3x6)
Work Sets:
95 x 6/6/6
Observations: Whamo! I felt like I was really hitting my stride here and just pumped these out - kind of surprised myself. I will bump up to the 105's next week, which will match a PB in working sets. :)

Reverse Pec Deck (3x8)
Work Sets:
120 x 7/5/5
Observations: I may have set the weight a bit high here - haven't done these in quite some time. Still, I'll leave the weight here and work up to it.

EZ Bar Upright Row (3x8)
Work Sets:
50 (weight only) x 8/8/8
Observations: I have always liked upright rows and I find the EZ bar is . . . well . . . easier (or is it EZ-er) on my wrists. These went swimmingly so I will move the weight up forn next week.

iPod Highlights: Got The Time by Joe Jackson, More Than a Woman (or Bald Headed Woman as it is known in my family - listen to it; you'll see :D ) by the Bee Gees, Hello City by Barenaked Ladies, Going Underground by The Jam, and finally Changin' Yer Mind by Rex Daisy (indie Minneapolis band no longer exists but check 'em out if you like Beatle-esque "power pop" - good stuff.)

Again, overall a workout that I feel very good about - starting to feel like I am getting back in full swing. Post workout weight was 206 so go figure. My weight recently is fluctuating anywhere between 200 and 210 with what feels like no rhyme or reason. Then again, I am not overly focused on it as you all know.

I am taking a sick day today from work - just can't face it. I know that sounds bad but I need to get my head on straight. Looking forward to some quality time with Mrs. GSC today.

Thanks for listening.

GSC

Gunn27

02-07-2006, 06:08 AM

Terrific workout, you know your back in the "zone" when deadlifts are back in the mix! Enjoy your time away from work today, good call. :)

ipod: The Jam, man you brought back a flood of memories with that one, I think I'll throw some of their stuff on to my ipod.

GSCampbell

02-07-2006, 06:10 AM

ipod: The Jam, man you brought back a flood of memories with that one, I think I'll throw some of their stuff on to my ipod.

Yeah, every time I hear them I am suddenly back in high school questioning authority! :D

jaguarr

02-07-2006, 08:07 AM

Hey, enjoy your day off, man. When things get insane at the office, sometimes a day away in the middle of the week is just what the doctor ordered. Killer workouts, too! Keep at it.....Donkey Ass Sweat breath! :D

jag

kimsquit

02-07-2006, 08:30 AM

Yesterday's food looks alright to me - I think you'll have to do worse if you want a scolding from Mistress Dbflgirl

;)

batteryrequired

02-07-2006, 04:38 PM

Good looking workout there GSC. I agree....go up on the weight for deadlifts little by little. Safer that way...ya don't wanna pull an azz muscle like someone else did....LOL.

ChocoChick

02-08-2006, 10:56 AM

Ok, I am not really adding a new feature but since I have stated that I am trying to eat better I will post this from time to time (mainly so dbflgirl will visit and scold me :D ) - so without further ado I offer the ever-exciting:

Scold? I might have to spank :D

4:30 AM - pre-workout "cocktail" of Get Diesel R4W (bleh) and Universal Storm

I have no clue what's in these. Some protein? Some cabrs? This is what I am hoping.

6:00 AM - post workout Universal Storm & ON Whey Protein shake

Where are the carbs?

8:00 AM - Total Raisin Bran w/ half pint of skim milk
Large coffee w/ half & half (I know, I know - a weakness)

Where's the protein? You need protein at every meal. And not just the measly 8g from the milk.

Raisin bran is pretty processed and raisins are really high gi (as are any dried fruit). You'd be better off with oats and blueberries and some eggs.

Half and half is fine, imo. I use it every day.

10:00 AM - ON Whey protein Shake (made w/ H20) - strawberry

Why another shake here? You need a real meal already -- some lean protein, complex carb and healthy fat.

12:15 PM - Turkey/provolone on wheat w/ dijon mustard, lettuce & tomato
Small (maybe 12 oz.) wild mushroom bisque soup
Can of diet Coke

Is the turkey lunch meat or an actual turkey breast you are slicing? And what's in the bisque?

3:00 PM - Zone Perfect Nutrition Bar ("fudge graham")

How about some real food?

5:30 PM - Ate Out (Red Lobster)
Small salad w/ balsamic vinaigrette
Grilled Shrip skewers (2) - total of 12 grilled garlic shrimp
Mixed veggies (carrots/squash/broccoli)
Baked Potato (dry - no butter, no sour cream - no fun :( )
Diet Pepsi & Water (no, not mixed)

Ack. Ok, what does dinner usually look like?

9:00 PM - (I know it isn't 9 here yet ;) )
Carb Solutions Protein Shake (vanilla) (casein & milk protein)

ok

So? Thoughts?

Where are the veggies? And EFAs?

You've got a lot of processed foods in here -- bread, cereal, protein bars, etc. -- as well as some not-so-healthy fats -- provolone, bisque -- and a lack of complex carbs -- oats, brown rice, sweet potato, etc.

Are you getting the results you want?

GSCampbell

02-08-2006, 11:02 AM

Where are the veggies? And EFAs?

You've got a lot of processed foods in here -- bread, cereal, protein bars, etc. -- as well as some not-so-healthy fats -- provolone, bisque -- and a lack of complex carbs -- oats, brown rice, sweet potato, etc.

Are you getting the results you want?

See? This is why I love you! :)

And no, I am probably not getting the results I want overall.

OK, now I am asking. Given my life as you know it, help me build a "sample" 1-day meal plan that I can modify from day to day. I am begging you, your Hotness! Help me.

kimsquit

02-08-2006, 11:13 AM

See? This is why I love you! :)

And no, I am probably not getting the results I want overall.

OK, now I am asking. Given my life as you know it, help me build a "sample" 1-day meal plan that I can modify from day to day. I am begging you, your Hotness! Help me.

Alternatively you could "bulk" up to 700 pounds - which by my calculations would give you a Lean Body Mass of about 250 pounds. The "cutting" phase from 60% down to 7% bodyfat might be a bit tough but you'd be freakin' HUGE afterwards!

:)

jaguarr

02-08-2006, 11:22 AM

Alternatively you could "bulk" up to 700 pounds - which by my calculations would give you a Lean Body Mass of about 250 pounds. The "cutting" phase from 60% down to 7% bodyfat might be a bit tough but you'd be freakin' HUGE afterwards!

:)

LMAO! Yeah, if he didn't suffocate under his own weight or have a massive coronary before he got to the cutting phase. :D

jag

ChocoChick

02-08-2006, 11:29 AM

OK, now I am asking. Given my life as you know it, help me build a "sample" 1-day meal plan that I can modify from day to day. I am begging you, your Hotness! Help me.

Hmm. Well, I don't know anything about your life! In fact, I don't even know your goals! And what are your stats?

Gunn27

02-08-2006, 11:33 AM

Alternatively you could "bulk" up to 700 pounds - which by my calculations would give you a Lean Body Mass of about 250 pounds. The "cutting" phase from 60% down to 7% bodyfat might be a bit tough but you'd be freakin' HUGE afterwards!

:)That's what I did, and now I have almost finished carb cycling/cutting. Time to bulk again.

jaguarr

02-08-2006, 11:34 AM

That's what I did, and now I have almost finished carb cycling/cutting. Time to bulk again.

You've alluded to your being Scottish before, but I'd never quite made that connection. Man you were a fat bastard! :D

jag

Gunn27

02-08-2006, 11:35 AM

You've alluded to your being Scottish before, but I'd never quite made that connection. Man you were a fat bastard! :D

jagWhadya mean "were"? :D

ChocoChick

02-08-2006, 11:35 AM

Remind me not to click on pics in this thread.

Yuck.

kimsquit

02-08-2006, 11:39 AM

Remind me not to click on pics in this thread.

Yuck.

poor dbfl :p you must just sadly shake your head at your computer screen sometimes...

kimsquit

02-08-2006, 11:40 AM

That's what I did, and now I have almost finished carb cycling/cutting. Time to bulk again.

Whatcha got there? Are those a d-cup?

Gunn27

02-08-2006, 11:56 AM

Whatcha got there? Are those a d-cup?Jealous, huh? Don't worry, there's a site that'll help you get a pair of your own.

DIY ManBoobs (http://www.ehacked.com/front_page/articles/how_to_get_man_boobs)

GSCampbell

02-08-2006, 12:10 PM

Wow! That hijack happened in a hurry! LOVE IT!

jaguarr

02-08-2006, 12:13 PM

Whatcha got there? Are those a d-cup?

Just as long as he doesn't have a mangina to match them. :eek:

jag

GSCampbell

02-08-2006, 12:26 PM

Hmm. Well, I don't know anything about your life! In fact, I don't even know your goals! And what are your stats?

OK, OK. Here goes nothing :D

Age: 37
Ht: 6'0"
Wt: 205-210
BF%: I really have no idea - I don't have calipers and haven't had it tested in forever. I would estimate anywhere between 15-20% but that is a wild guess.

Story: I was 272 pounds when I graduated from high school in 1986, got to college, decided I wanted to meet (translation; sleep with) girls, then caught mono, got absolutely dominated on the wrestling matt all year, and went home for the summer. Long story short, I was under 200 lbs at the start of my sophomore year in college. I was a jock so I took pretty good care of myself and was young so I ate anything I wanted.

After college I got a job, took poor care of myself in terms of food and alcohol, got married and woke up about 5 years ago and realized I was 250+ lbs and in terrible shape. I knew how to work out but not how to diet well.

Reaching for anything, I picked up Body for Life and hated the workout plan but embraced the diet and over the next year or so got myself down to where I am now.

Goals: I am not looking to bulk up necessarily, nor am I looking to cut in the extreme. I guess I would like to drop some bodyfat and maitain or gain some additional strength but I have no competition aspirations or anything like that - I just want to be healthy and keep up with my kids.

There, now you know everything! :)

justtryn

02-08-2006, 01:12 PM

OK, OK. Here goes nothing :D

Age: 37
Ht: 6'0"
Wt: 205-210
BF%: I really have no idea - I don't have calipers and haven't had it tested in forever. I would estimate anywhere between 15-20% but that is a wild guess.

Story: I was 272 pounds when I graduated from high school in 1986, got to college, decided I wanted to meet (translation; sleep with) girls, then caught mono, got absolutely dominated on the wrestling matt all year, and went home for the summer. Long story short, I was under 200 lbs at the start of my sophomore year in college. I was a jock so I took pretty good care of myself and was young so I ate anything I wanted.

After college I got a job, took poor care of myself in terms of food and alcohol, got married and woke up about 5 years ago and realized I was 250+ lbs and in terrible shape. I knew how to work out but not how to diet well.

Reaching for anything, I picked up Body for Life and hated the workout plan but embraced the diet and over the next year or so got myself down to where I am now.

Goals: I am not looking to bulk up necessarily, nor am I looking to cut in the extreme. I guess I would like to drop some bodyfat and maitain or gain some additional strength but I have no competition aspirations or anything like that - I just want to be healthy and keep up with my kids.

There, now you know everything! :)

Your story sounds quite familiar, GSC. Right now, I'd like to be able to "legitimately" wear this shirt! http://www.bodybuilding.com/store/tshirts/priceless.html
There's just something that speaks to me in those words... now just to get the muscle to carry it off without being laughed at! :)

GSCampbell

02-08-2006, 01:40 PM

Right now, I'd like to be able to "legitimately" wear this shirt! :)

Yeah, me too. The closest I come to that is the fact that I get a lot of, how shall I say, interesting looks when I am doing deadlifts. I think I am the only guy at the Bally's who does them and I am less than quiet. :D

ChocoChick

02-08-2006, 02:12 PM

Ok, here's a start. These are some general guidelines for you

- Eat every 2-3 hours -- this will result in 6-7 meals per day
- Keep each meal roughly the same size
- Eat lean protein, starchy or fibrous carbs and healthy fats at every meal (exceptions below)
- Eat as close to nature as possible -- no processed foods, no sugar, no white flour
- Get between 1 - 1.5 g protein per pound of body weight, evenly split across your meals
- Get between .3 - .4 g fat per pound of bodyweight, evenly split across your meals (except post workout)
- Fill in with complex carbs to reach your desired calorie level
- Cluster starchy carbs at breakfast, preworkout and postworkout
- Have whey protein shakes postworkout only
- Make your last meal of the day protein + fat only
- EAT YOUR VEGGIES
- Supplement with multi-vitamin, multi-mineral and EFAs

Lean proteins: Boneless, skinless chicken or turkey; egg whites; tofu; protein powder; ostrich; top round beef (aka London Broil); canned tuna; fish and shellfish (including fatty fish like salmon, catfish and mackerel); cottage cheese; yogurt

Starchy carbs: Oats; brown rice; quinoa; sweet potato; beans (kidney, black, pinto, northern, white, etc.); legumes (lentils); Ezekiel/sprouted bread; whole wheat pasta; whole grain bread (in moderation - very processed)

Fibrous carbs: Pretty much any vegetable, especially green ones. Broccoli, spinach, cauliflower, brussel sprouts, artichokes, escarole, kale, green beans, zucchini, squash, mushrooms, tomatoes, lettuces

Healthy fats: Seeds (esp. ground flax), extra virgin olive oil, salmon and other fatty fish, nuts and nut butters (walnuts and almonds are great), avocado, EFA supplements

It's really difficult for me to come up with exact meals for you since I don't know what you like to eat, but here are some ideas. You can mix and match, i.e., take the protein from one and the carb from another.

Breakfast:
- protein
- starchy carbs
- fat

Pre-Workout
- protein
- starchy carbs
- fibrous carbs
(Note: add fat to this meal if it will be 45 minutes or more before you actually work out)

Post Workout
- protein (this is a great time for a whey shake)
- higher gi carb (at this meal only)

Other daytime meals
- protein
- fibrous carbs
- fat
- starchy carbs (optional)

Last Meal
- protein (slow digesting - like cottage cheese)
- fat

GSCampbell

02-08-2006, 02:33 PM

First off, thank you for taking the time to do this. I am most appreciative - I really am!

I have a couple of questions specific to my situation:

1. I get up at 4:30 and work out at 5:00 AM - it is the only time I can do it. Basically I roll out of bed and get in the car. What should I do pre-workout as I don't really have time for a full meal?

2. What is your take on condiments? I know this may seem likean odd question but I am a sauce freak. I do not eat mayonaise but I don't think I can live without mustard - literally!

3. My schedule at work often fluctuates without much notice and I may not be able to eat a full meal at times. What is the BEST alternative in these situations?

4. What did I do to deserve you? ;)

I say that jokingly but you are one of the finest resources on this site. Whenever I see a post about "what do I do with my diet?" I think, "just wait, dbflgirl will be on this in no time." I know I speak for others here when I say that we truly appreciate your advice and guidance.

Oh, and your legs are smokin' too! :D

Thanks again,

GSC

Can someone please rep her? I get this: "You must spread some Reputation around before giving it to dbflgirl again."

ChocoChick

02-08-2006, 02:41 PM

1. I get up at 4:30 and work out at 5:00 AM - it is the only time I can do it. Basically I roll out of bed and get in the car. What should I do pre-workout as I don't really have time for a full meal?

I am in this boat, too, albeit a tad later than you are. I fiddled around with recipes and came up with a muffin that's got ~100 calories, 14g protein, 10g carbs, 3g fat. I make a batch (12 in a batch), freeze 'em, and then thaw one that I eat on my way to the gym. They're small, so you might want to eat 2, but at least you won't be running on empty.

By the way, I just read -- in the New Rules book you mentioned earlier -- that you should never work out within 1 hour of rising. I must have read that paragraph about 5 times, willing it off the page! I don't see too many choices given my current schedule, but it did not make me happy to see that!

2. What is your take on condiments? I know this may seem likean odd question but I am a sauce freak. I do not eat mayonaise but I don't think I can live without mustard - literally!

Unless you have sodium issues or are eating fatty stuff, enjoy as many condiments, herbs and spices as you like. I couldn't choke down chunk light tuns if it wasn't for balsamic vinegar ;)

3. My schedule at work often fluctuates without much notice and I may not be able to eat a full meal at times. What is the BEST alternative in these situations?

Keep stuff in your desk and in the frig at work. Stuff like tuna/salmon in the pouch, homemade protein bars (or muffins!), cottage cheese, whole grain crackers, a bag of carrots (or any veggie you like eating raw), etc. It's not ideal but it's a lot better than a commercial protein bar or skipping a meal.

GSCampbell

02-08-2006, 02:45 PM

I fiddled around with recipes and came up with a muffin that's got ~100 calories, 14g protein, 10g carbs, 3g fat. I make a batch (12 in a batch), freeze 'em, and then thaw one that I eat on my way to the gym. They're small, so you might want to eat 2, but at least you won't be running on empty.

So what's the recipe???

Keep stuff in your desk and in the frig at work. Stuff like tuna/salmon in the pouch, homemade protein bars (or muffins!), cottage cheese, whole grain crackers, a bag of carrots (or any veggie you like eating raw), etc. It's not ideal but it's a lot better than a commercial protein bar or skipping a meal.

I neglected to mention this before but I am not a big fish eater - never have been. Is there a good alternative to tuna/salmon in the chicken/beef/other meat realm?

kimsquit

02-08-2006, 02:50 PM

Can someone please rep her? I get this: "You must spread some Reputation around before giving it to dbflgirl again."

Done!

:)

kimsquit

02-08-2006, 02:51 PM

I neglected to mention this before but I am not a big fish eater - never have been.

You mean you don't eat big fish? :confused: What about little ones?

:p

GSCampbell

02-08-2006, 02:52 PM

Done!

:)

You're a saint Chris. A chronic masturbator, silverback shrugging, blown out azz saint! :D

And see? I told you she's scold me!

GSCampbell

02-08-2006, 02:53 PM

You mean you don't eat big fish? :confused: What about little ones? :p

Any of 'em. I don't like food that swims. I'll eat shellfish for the most part but that's about it. Tuna makes me gag. :eek:

kimsquit

02-08-2006, 02:54 PM

Any of 'em. I don't like food that swims. I'll eat shellfish for the most part but that's about it. Tuna makes me gag.

*chuckle* so you won't eat fish, but you'll eat the critters that eat fish poop?

:p

GSCampbell

02-08-2006, 03:02 PM

*chuckle* so you won't eat fish, but you'll eat the critters that eat fish poop? :p

I guess so. :D

jaguarr

02-08-2006, 03:03 PM

You're a saint Chris. A chronic masturbator, silverback shrugging, blown out azz saint! :D

And see? I told you she's scold me!

Wouldn't that just make him a really horny baboon with a big heart? :confused:

jag

GSCampbell

02-08-2006, 03:05 PM

Wouldn't that just make him a really horny baboon with a big heart? :confused:

jag

LMAO ! I would rep you on that but it won't let me!

kimsquit

02-08-2006, 03:14 PM

Wouldn't that just make him a really horny baboon with a big heart?

my ass feels like this one (http://www.abc.net.au/science/news/img/baboon.jpg) looks...

:)

ChocoChick

02-09-2006, 04:39 AM

Wouldn't that just make him a really horny baboon with a big heart? :confused:

jag

Sounds about right :D

ChocoChick

02-09-2006, 04:43 AM

So what's the recipe???

It's in the recipe thread.

I neglected to mention this before but I am not a big fish eater - never have been. Is there a good alternative to tuna/salmon in the chicken/beef/other meat realm?

Well, you could suck it up and just eat it.

Or you could try to find a fish you do like... maybe tilapia, which has no flavor whatsoever. Most white fish are low on the flavor scale, too. Experiment with seasonings and marinades.

Or you could have shellfish, since you like that.

Thing is, fish is a really great source of EFAs, especially Omega 3's, which practically everyone is deficient in. Yes, you can buy a supplement, but real food is always better. Not to mention that to get a decent supplement (Carlsons is one, I think) it gets pricey.

ChocoChick

02-09-2006, 04:45 AM

Done!

:)

Thanks, sweetie :)

GSCampbell

02-09-2006, 07:12 AM

It's in the recipe thread.

Well, you could suck it up and just eat it.

Or you could try to find a fish you do like... maybe tilapia, which has no flavor whatsoever. Most white fish are low on the flavor scale, too. Experiment with seasonings and marinades.

Or you could have shellfish, since you like that.

Thing is, fish is a really great source of EFAs, especially Omega 3's, which practically everyone is deficient in. Yes, you can buy a supplement, but real food is always better. Not to mention that to get a decent supplement (Carlsons is one, I think) it gets pricey.

Thanks again for all the wonderful input - I truly appreciate it.

To be honest I don't know if I will be able to implement all of this. I will do my best but I know myself very well and I don't know if I have the intestinal fortitude to do it. I will try but I can't make any promises (to you or to myself.)

GSCampbell

02-09-2006, 07:14 AM

Ok, the title may need a bit of explanation - everyone knows I already have attitude up the ying yang but what I am referring to is SAN Attitude.

SAN board Rep. Lonny has been gracious enough to let me test Attitude. The details are here: [url=http://www.bodybuilding.com/store/san/att.html]

I have tried a lot of stuff in my day but never tried a test. supplement of any kind so this will be new territory for me. I have never had my test levels tested and have never really had a concern there. I would like to thank Lonny for selecting me and for being patient and understanding with me regarding a number of things.

Anyway, at Lonny's request, I have discontinued use of Ready 4 War (my taste buds thank you) but will continue with Storm pre- and post-workout and with Tight once daily. I will take Attitude three times daily; one pre-workout, one pre-lunch, and one in the evening. I'll track my progress here and I may post a link in the Supplements forum as well.

Anyhoo, today was leg day (bleh :mad:) and here are the details:

Squats (3x6)
Work Sets:
315 x 6/5/4
Observations: I think I hit a good weight for me to work up to. I probably could have gone for 6 on the second set but did not feel 100% comfortable so I racked it. I will hammer away at these.

Lying Leg Curl (10/8/6)
Work Sets:
108 x 10
132 x 7
144 x 5
Observations: still working up to these in terms of the higher weights.

Leg Extension (10/8/6)
Work Sets:
135 x 10
165 x 8
195 x 6
Observations: I'll keep moving the weight up until I can't get all sets/reps.

Standing Calf Raise (12/12)
Work Sets: 15 plates :confused: x 12/11
Observations: decided to go with a standing calf raise today just for a little variety (and the scenery was better by the machine :D ) - this is a Cybex machine and I have no real idea what the plates weigh. 15 is the max so I went with it and was fairly happy with these.

Seated Ab Crunch (Machine) (12/12)
Work Sets:
140 x 12/12
Observations: no comment - I did these.

iPod Highlights: I'm Allowed by Buffalo Tom, Clash City Rockers by The Clash (duh!), Movin' Out by Billy Joel, When It's Over by Sugar Ray, Way Away by Toad the Wet Sprocket (this song always takes me back. It is off their first album and I remember being dragged to a B-52's concert by an old (crazy) girlfriend. The opening band was Toad and I was hooked - bought the album at the show), finished up doing abs to Here Comes the Sun - nice way to end.

Overall another good workout for me. I do not enjoy leg days (no secret there) but I felt good today and think I hit it pretty hard. Johnny "I take too many supplements" Boy was there today doing some Smith machine benching followed up by a full shaker of something brown and 37 pills - it was fun to watch.

Tomorrow we hit the "Arm Blast" - should be fun. :)

jaguarr

02-09-2006, 07:35 AM

Nice workout, Captain Guano! Let me know how you like the Attitude. Lonny contacted about the same a week after I'd started a Diesel Test cycle, so I knocked myself out of the running for free supp's and bloodwork. Heh! :D

jag

justtryn

02-09-2006, 07:52 AM

GSC - looks like a good leg work out - I don't like doing them either. I'm still working up my squat weight - they make me nervous because of lower back issues, but I find the Smith Machine takes a bit of the "fear" away and keeps me in proper form.

Your idpod tune updates makes me want to run out and get one of those little buggers! Now that Apple is dropping the price (yep, I'm a cheap-skate), I may actually do it!

Have a good one!

batteryrequired

02-09-2006, 08:09 AM

Great leg day GSC. I am with you there on dreading leg day too. Almost left my oatmeal many a times on the floor right there at the squat rack. Who said it just hits the legs...that is a total body workout if you ask me. Takes every bit of strength out of me after a few sets of those plus deadlifts. Makes for a nice looking set of legs and ass though from what the wife tells me :) Keep up the hard work and the squats will get there!

Mark1T

02-09-2006, 01:14 PM

Bustin' up the legs, GS! I do legs on Wednesdays, so most of the time, I do not sleep well Tuesday nights, lol, 'cause I knows whats a comin'.

Great work.

GSCampbell

02-10-2006, 06:53 AM

Today was arm blast Friday. I hadn't done this particular workout in a while and though I do enjoy it, it may not be something I want to do every week. I am considering doing it every other week but I haven't decided.

Here are the details:

Superset 1 - EZ Bar Curl / Close Grip Bench Press (15/5/5/5/5)
First set of 15 is a warm up.
Work Sets:
EZ Bar Curl - 85 x 5/5/5/5
Close Grip - 195 x 5/5/5/5
Observations: may have started with the weight a bit low on the close grips but I hadn't done them in a while and wasn't sure. I will move up on both next time.

Superset 2 - EZ Bar Skullcrusher / Standing DB Hammer Curl (3x8)
Work Sets:
Skulls - 95 x 8/8/8
Hammer - 40 x 8/8/8
Observations: these are killers on my forearms as well - love it! I had amazing vascularity after these - wow. Moving the weight up next time on both.

Superset 3 - Incline DB Curl / Cable Pressdowns (3x10)
Work Sets:
Incline DB Curls - 30 x 10/10/10
Pressdowns - 170 x 10/10/10
Observations: the pressdowns went ridiculously well - not sure why. :D

Superset 4 - Machine Tri / Machine Preacher (3x12)
Work Sets:
Tri - 50 x 12/12/12
Bi - 50 x 12/12/12
Observations: finished strong - movin' the weights up here too. Had some trouble drying my head after the shower - arms didn't want to move up :)

iPod Highlights: Video Killed the Radio Star by the Buggles (ahhhh, MTV!), Your Blue Door by the Honeydogs, Short Skirt, Long Jacket by Cake, Rickshaw by the Caulfields, and Does Anybody Really Know What Time it is from Chicago to finish things off.

Post workout weight: 208

Overall I am very happy with this week of work. I feel like I hit all four workouts well and made some good progress. I'm also very happy that it's Friday and the weekend is looming. Mrs. GSC works tonight so I get to be Mr. Mom, which is fun. It is snowy here in Denver today and I wish I was home under a blanket - no such luck.

Nothing to report on the supplement front. It is probably too early to be experiencing anything noticeable from the Attitude but I will report how it goes. The Tight gives me some good sustained energy throughout the day.

Great weekend to all.

jtroster

02-10-2006, 06:57 AM

How can you still lift your arms to type?

Nice workout!

joed

02-10-2006, 10:10 AM

"Arm blast" is a good name for that wo GSC.

GSCampbell

02-11-2006, 07:43 AM

Just a brief weekend note from me to let everyone know that I am setting up a separate log for my observation regarding SAN Attitude.

http://forum.bodybuilding.com/showthread.php?t=700088

I'll still be posting here so no need to go to both if you don't want to :D

Thanks,

jaguarr

02-11-2006, 01:50 PM

Hey, did you start your SAN Attitude cycle, yet? I'm not going over to your other log to look and see. :D

jag

GSCampbell

02-11-2006, 06:14 PM

Hey, did you start your SAN Attitude cycle, yet?

Why yes I did Jag, thanks for asking! :)

In seriousness, nothing to report so far on the Attitude front. You'll be one of the first to know. Enjoy the weekend.

batteryrequired

02-11-2006, 08:04 PM

Wow...great arm blaster GSC! Yeah...gotta love the pump you get from that. Lots of fun trying to use the arms for the rest of the day too...lol. I have met a few interesting challanges in some simple daily activities after a good arm blast....gotta love it! :D

GSCampbell

02-13-2006, 06:33 AM

I have the Monday blahs - I don't want to be at work and I have a very long day ahead of me. Ugh :mad:

That said, I had what I consider to be another very good workout today so it can't be all bad. Today was Chest/Shoulder "Push" which is admittedly my favorite day.

Flat Bench Press (Dave Draper Big Bench Routine)
Work Sets:
185 x 8
205 x 5
225 x 3
250 x 1
250 x 1
185 x 8
Observations: the third week of the "cycle" introduces the first "heavy" weight in those two singles. Next week is a 3x3. These went very well - no issues.

Incline DB Press (3x6)
Work Sets:
95 x 6/6/6
Observations: I totally forgot about the inclines I discussed with Jag and just went heavy again today. These went up like nothing - loved it! I will either go up to the 105's next week or drop down and try the others. My gut today tells me I'll go up. :D

Weighted Dips (3x6)
Work Sets:
BW + 50 (on Grizzly belt) x 6/6/6
Observations: Another good dip day - great stuff. Up, up, up for next week.

DB Shoulder Press (3x6)
Work Sets:
70 x 6/6/6
Observations: I felt very good with these today - happy to have hit all sets/reps. Up to 75 next week.

Seated Lateral Raise (Machine) (3x8)
Work Sets:
120 x 8/8/6
Observations: I am making progress here - progressively getting closer to hitting all sets/reps. Good finishing move for me.

iPod Highlights: Slackjawed by The Connells, See a Little Light by Bob Mould, 60/40 Split by John Wesley Harding, Just Can't Get Enough by Depeche Mode, and Solsbury Hill by Peter Gabriel (did you catch his version of Imagine at the Olympics?)

Supplement Talk: I felt VERY focused today in the gym. I am not sure if it is the Attitude talking but I was really dialed in and felt like I could do another set (or two) on each exercise with the exception of the lateral raises at the end. As I was walking out I even considered stopping to do some abs! :eek: Then I remembered who the hell I was and hit the steam room. I have also noticed something of a "short fuse" lately. Nothing major but I find that things that normally irritate me a little are pushing my buttons a bit quicker over the last few days.

As some of you may have seen (and mocked me for :) ) I was thinking about doing a Bill Starr / Madcow 5x5 at some point. I have been doing some reading and will continue to do some more. That said, I feel like I am making very good progress with this current split so I will hold off for now. I am thinking maybe March/April for the 5x5 - we'll see.

Well, off to the salt mines - enjoy your day everyone.

jaguarr

02-13-2006, 07:16 AM

Nice workout, man. Give those Reverse Grip Supine Incline DB Presses a go next week. I love 'em. Sounds like the SAN Attitude is starting to give you a bit of a boost, based on what you describe.

jag

kimsquit

02-13-2006, 08:06 AM

keep kickin' butt GS!

:)

batteryrequired

02-13-2006, 09:26 AM

Great job...especially the incline. Nice weight your pushing up there Bro! Keep it up...got to get some amazing growth out of that workout. I hear ya on the Monday morning thing...tough for me to get moving this morning too. For me I think its this freezin cold weather. I can't wait for warm weather!

mom24boys

02-13-2006, 12:42 PM

*waves hiyas* I miss you to :)

GSCampbell

02-13-2006, 12:51 PM

*waves hiyas* I miss you to :)

Ohh Mom, I'm gonna get choked up :rolleyes:

Mark1T

02-13-2006, 02:05 PM

Hey GS, great workout. I will follow your progress with the Draper workout. I think though it is time to move up on the weight but at the same reps on th bench, 'cause you can.

Pretty intense workout, dude.

kimsquit

02-13-2006, 02:11 PM

*waves hiyas* I miss you too

Ohh Mom, I'm gonna get choked up

Would you two like some alone time?

:p

justtryn

02-13-2006, 02:20 PM

Great work there GS. Don't let Jag give you too bad of a time - variety is the spice of life (says the guy who likes changing things rather often, too).

GSCampbell

02-13-2006, 02:28 PM

Great work there GS. Don't let Jag give you too bad of a time - variety is the spice of life (says the guy who likes changing things rather often, too).

Nah, old Stumpy doesn't bother me :D

The 5x5 is calling my name but I am going to stick with this split for a couple more weeks at least since I feel like I'm making good gains on it. I am going to add barbell rows tomorrow so that I can start to get a feel for them.

GSCampbell

02-14-2006, 06:36 AM

Today was the first day in a while in which I felt like I "didn't have it." I felt a bit out of sorts from the get-go. I woke to the alarm which is unusual for me and I felt like I was scrambling after that.

I chugged my Storm and popped my Attitude pre-workout and then hit the road to Bally's. Today was Back/Pull and I threw in a new wrinkle.

Details:

Deadlift (3x6)
Work Sets:
295 x 6/6/6
Observations: These went well I guess. I didn't feel like I got a very thorough warm up and as a result I didn't feel really good until the third set. I felt these a lot in my glutes today - any ideas out there as to why that might be???

Wide Grip Pulldown (3x6)
Work Sets:
168 x 6/6/6
Observations: A couple of slow, chatty guys were monopolizing the pulldown machine I normally use so I was forced to use a different one that has slightly different weight and a bar I don't care for much (bare metal as opposed to the one I use which is coated in rubber or whatever the hell that black stuff is. :) ) I have seen these guys before and I think they work hard but slooooow so it didn't piss me off that it was them per se but it did throw me a bit. In any event, these went fine - hopefully back to my "normal" machine next time.

Bent-over Barbell Rows (3x6)
Work Sets:
135 x 6/6/6
Observations: here's the wrinkle. As I have posted I am considering trying a 5x5 after I run my course with this split and part of the 5x5 I am looking at include barbell rows. Now, I have almost zero experience with these so I figured I would add them in and see what I see. Not sure about my form; I feel like I was really hunkered down over the bar initially (I am doing 90-degree rows) but the weight felt light and I will move it up next time.

EZ Bar Upright Row (3x8)
Work Sets:
60 (weight only) x 8/7+1/7+1
Observations: nothing special to report here - had to take a second on the final two sets to get that last rep, hence the "7+1."

Reverse Pec Deck (3x8)
Work Sets:
120 x 8/6/5
Observations: improved a little from last week - I'll keep at it.

iPod Highlights: had something of a "Beatle-fest" today with Back in the USSR, I Will, and In My Life (quite possibly my favorite song of all time), also had Shake Your Tailfeather from Ray Charles and the Blues Brothers, Closing Time by Semisonic, and Beyond Belief by Elvis Costello.

Supplement Talk: Nothing much to report - I felt strong today but not like yesterday. I also lacked some of the focus I had yesterday. Not sure why. Yesterday was avery long day (12 hours at work) but still I got plenty of sleep. I am not certain what to expect from the Attitude so I am pretty much feeling my way.

Not much else to report - I feel a bit run down and will relish the day off from training tomorrow. I think I need a vacation. Hmmmmm, maybe the Carolinas . . . Hibby, got a spare room? :D

kimsquit

02-14-2006, 07:33 AM

Chatty guys on the equipment annoy me too. For that matter, chatty women too. I think all those chatty people should take their chatty selves down to the parking lot.

It still looks like you had a good work-out to me...

:)

Mark1T

02-14-2006, 07:37 AM

Hey GS. I know what you are referring to about form when doing the BB rows. I do them once every three weeks, since I mix it up with one-arm rows and T-bar.

So, since with one-arm rows your back is really parallel with the floor, why not use an approximately 45 degree angle with the BB rows. The reason, is because you will have more of a range of motion, different angle as compared to the other exercises, and form is better since you can arch your back more, preventing back strain.

Not sure if that makes sense, but it's what I do, for what it's worth.

Great workout.

GSCampbell

02-16-2006, 06:42 AM

I went into my leg day with a slight twist today.

I think it is all too easy (for me) to get caught up in always trying to move the weights up each workout and I can sometimes lose track of how I am doing the lifts. This is to say that I feel like I have been sacrificing form on the lift for poundage and I don't want to do that. I am specifically talking about squats. I have been reading a lot here on BB.com lately about back squats and box squats and squat form, etc. etc. etc. and I feel like I may have been cheating myself lately.

To that end I decided to scale back my squat weight pretty substantially and really concentrate on good form. I want to go low (slightly past parallel) and relatively slow for the most part. I also added a set just for kicks.

Workout Details:

Squats (4x6)
Work Sets:
245 x 6/6/6/6
Observations: Yep, I've been cheating myself. Tried to go as low as possible and with a nice slow cadence on these and I felt 'em! I will move the weight up to 265 next week and see how it goes but I was happy with these today.

Lying Leg Curl (10/8/6)
Work Sets:
108 x 10
132 x 8
144 x 5+1
Observations: soooo close on that last set. I may switch to a 3x6 on these but I may not. I felt a nice pump from these which is somewhat unusual for me.

Leg Extension (3x6)
Work Sets:
210 x 6/6/6
Observations: I did switch back to the 3x6 on these and felt very good - up to 225 next week!

Standing Calf Raise (12/12)
Work Sets: 15 plates x 12/12
Observations: I may add a third set on these - not 100% sure yet. If not, I will mix them up with some seated or angled raises, although I am open to other suggestions.

Seated Ab Crunch (Machine) (12/12)
Work Sets:
N/A
Observations: I skipped these today - I feel shame but I was tired and it is snowing like nobody's business here and I did not want to be late (ahhhh, excuses my old friend :D )

iPod Highlights: I wrote down a lot today - really enjoyed the random mix I got! Hurts So Good by John Cougar (I think he was still Cougar when he recorded this :) ), Last Beautiful Girl by Matchbox 20, My Brave Face from Paul (yes, we are on a first name basis), Never is Enough from Barenaked Ladies, Chalkdust Torture by Phish, Wake Me Up When September Ends by Green Day, Sugar We're Goin Down by Fall Out Boy, and What's My Age Again by Blink 182.

Supplement Talk: Felt strong and focused again today - I am thinking Tuesday may have been lack of sleep. I hit the racdk before 9:00 last night and woke at 4:10 ready to rumble. One side effect that I am seeing from the Attitude is a bit indelicate but Little GSC seems to be "on alert" all the time. I feel like I'm 14 again! :D Otherwise not much to report. I feel like I have good recovery ability but that has never been a problem and my "short fuse" seems to have subsided (although I did have some colorful language for other drivers on I-25 this morning :eek: )

Tomorrow is the Arm Blast and then the weekend to relax and reload.

Have a good day all!

fitnessman

02-16-2006, 07:11 AM

Have fun walking :D

GSCampbell

02-16-2006, 07:21 AM

Have fun walking :D

This is already proving challenging.

Gunn27

02-16-2006, 08:44 AM

Super leg w/o, I feel your pain just reading it. No doubt, form on the squats makes all the difference. I see guys in the gym loading way more weight than me and cheating themselves by barely getting to parallel. Every squat rep I do goes all the way down or I don't count it. Keep up the great work, looks like you are doi ng great. :)

batteryrequired

02-16-2006, 01:42 PM

I am with you on the squats. Since we have installed the mirrors in the new weight room....I lightned up on the weights and focused more on the form. Boy did my legs feel it. Great job on the workout. Hang in there...it only hurts for a little bit...lol

Minotaur

02-16-2006, 05:25 PM

G... nice workout man!

Isn't there a big difference in going real low in squats!?

ChocoChick

02-16-2006, 06:51 PM

Nice workout, GSC.

I hope Mrs. GSC is reaping the benefits of your new attitude ;)

40andNew

02-16-2006, 07:31 PM

Supplement Talk: Felt strong and focused again today - I am thinking Tuesday may have been lack of sleep. I hit the racdk before 9:00 last night and woke at 4:10 ready to rumble. One side effect that I am seeing from the Attitude is a bit indelicate but Little GSC seems to be "on alert" all the time. I feel like I'm 14 again! :D Otherwise not much to report. I feel like I have good recovery ability but that has never been a problem and my "short fuse" seems to have subsided (although I did have some colorful language for other drivers on I-25 this morning :eek: )

Tomorrow is the Arm Blast and then the weekend to relax and reload.

Have a good day all!

Where can I buy the Attitude thing? I need it for, ahem, a friend of mine :D

GSCampbell

02-17-2006, 06:36 AM

Hi all,

Today was arm blast Friday. I am finding that sleep is the key for me of late. I got to bed a little later than usual last night and woke to the alarm again in the middle of an odd dream about being out of town on business and being VERY late for a presentation! :eek: Anyway my point is that I felt a little behind the 8-ball and didn't really hit stride until a little bit into my workout. Nothing major and it was still a good day but I am thinking I need to be very strict about hitting the rack.

Workout Details

Superset 1 - EZ Bar Curl / Close Grip Bench Press (15/5/5/5/5)
First set of 15 is a warm up.
Work Sets:
EZ Bar Curl - 95 x 5/5/5/5
Close Grip - 205 x 5/5/5/4
Observations: probably could have gone for that last rep on close grips but did not want to end up with the bar stuck on my neck and no spotter in sight. I felt a little discomfort in my right shoulder on these so I am thinking I don't want to go much higher on the weight just yet anyway.

Superset 2 - EZ Bar Skullcrusher / Standing DB Hammer Curl (3x8)
Work Sets:
Skulls - 100 x 8/8/8
Hammer - 45 x 8/8/8
Observations: amazing forearm burn! I will go up on the skulls but may stay at 45's on the hammer 'cuz I had a little body english going on late in the third set. :rolleyes:

Superset 3 - Incline DB Curl / Cable Pressdowns (3x10)
Work Sets:
Incline DB Curls - 35 x 10/10/8
Pressdowns - 180 x 10/10/10
Observations: almost knocked a guy over going from the bench to the pressdowns :eek: - shouted "'scuse me!" as I went by but still got a crusty look. Just couldn't finish on that last set of curls - nothing left.

Superset 4 - Machine Tri / Machine Preacher (2x12)
Work Sets:
Tri - 60 x 11/10
Bi - 60 x 10/8
Observations: I was out of gas so I just did two sets on these. Couldn't lift my arms afterward.

Post Workout Weight: 209 - same as Monday I believe so I gess that's OK. I am not really trying to lose or gain per se, just maintain.

iPod Highlights: No Action by Elvis Costello, Life After Lisa from Bowling for Soup, Walking on the Sun (Studio C version) by Smashmouth, Nineteen by Old 97's, I knew You Would from Greenberry Woods, and finished up to the Beatles with Lucy in the Sky with Diamonds!

Supplement Talk: Strong like Bull! I am feeling good. I have good focus even without a pre-workout stimulant (which I normally take) and it seems like I have very good stamina to get through my workouts. On skulls today for example, my second and third sets were better than my first. As stated, I do not really know what to expect from Attitude but if it is responsible for this focus and good strength, I am very pleased with it.

Overall a good day. The pump I had in my arms was phenomenal!

Looking forward to a 3-day weekend. Have a good one all.

kimsquit

02-17-2006, 08:09 AM

looks like you had a great workout GS, enjoy your weekend!

:)

GSCampbell

02-20-2006, 06:07 AM

Hi all,

So nice to have a day off from work without having to burn vacation time to get it. Still got up in the dark to lift :) - I just figure it leaves me the whole day ahead to relax. Today also happens to be my middle daughter's 5th brithday so we will have a house full of family later - should be fun.

Workout Details:
Flat Bench Press (Dave Draper Big Bench Routine)
Work Sets:
230 x 3
240 x 3
250 x 5
Observations: The fourth week of each cycle on this routine calls for a 3x3. I felt like the first two sets went up easy so I figured I'd go for 5 on the last set just to see where I was. I probably had another 2 or 3 reps in me after my 5 so I felt pretty good about that. Not sure if I'll do another 4 week sof this or switch up the bench routine.

Incline DB Press (3x6)
Work Sets:
105 x 5/5/4
Observations: This is where I would really like it if my gym had 100 lb dumbbells! We jump from 95's straight to 105's and these were challenging to say the least. I have put in a request to the management to add 100's but nothing so far :mad:

Weighted Dips (3x6)
Work Sets:
BW + 60 (on Grizzly belt) x 6/6/6
Observations: cranked these out! Thinking about adding a 4th set here. Weight goes up next week.

DB Shoulder Press (3x6)
Work Sets:
75 x 6/4/5
Observations: I struggled with these today. Just couldn't seem to get my body position where I wanted it. I will keep at it.

Seated Lateral Raise (Machine) (3x8)
Work Sets:
120 x 8/8/8
Observations: Finally! These were easy today for some reason after struggling with them for a couple of weeks. Movin' up.

iPod Highlights: Runaway Train by Soul Asylum, It's the End of the World by R.E.M., Still the Night by BoDeans, Banditos by the Refreshments, Something's Always Wrong by Toad the Wet Sprocket, and finished up with a little Disco and Boogie Shoes by K.C. and the Sunshine Band :D

Supplement Talk: I think that what I am taking most prominently from Attitude is focus. For the past week, once I hit the gym I feel like I am dialed in. Sure, I am still looking at the eye candy when it presents itself but when I get to my lifts I am all business. I feel very strong, very solid.

Not much else to report. I just finished up my post workout meal of a bowl of oatmeal, a hard-boild egg, and a banana. The kids should be waking up soon. I hope all who have a day off enjoy it and those who don't make the best of that too.

mom24boys

02-20-2006, 09:08 AM

wow you got up early on a day off? i slept in till 6:30 LOL
stopping by to say hiyas.

Mark1T

02-20-2006, 10:04 AM

Great workout, GS. 105s on the incline DBs is impressive.

Excellent.

Gunn27

02-21-2006, 01:46 AM

That was a great workout, and getting up early on a day off too! Hope the birthday party was a big success. BTW, what the heck is that boiled egg doing in a post workout meal!?!? :eek: :D

Hibiscus09

02-21-2006, 04:02 AM

Nice job on the workout! Blech on he pre-dawn time. :eek: ;)

Mine and Brian's song is "I'm Your Boogieman" by K.C. and the Sunshine Band. :D

Hope your daughter had a happy 5th birthday!

Back to work, baby! :D

GSCampbell

02-21-2006, 06:55 AM

That was a great workout, and getting up early on a day off too! Hope the birthday party was a big success. BTW, what the heck is that boiled egg doing in a post workout meal!?!? :eek: :D

Hey! Back Off! I Love a boiled egg ! :D

GSCampbell

02-21-2006, 07:07 AM

Man oh man are we getting killed here today! Can I go home please?

I'll make this quick. Back/Pull today.

Workout Details:

Deadlift (3x6)
Work Sets:
315 x 5/5/5
Observations: Oof! These were a challenge today - I am thinking I may need a belt. I don't really want one but it may be time.

Wide Grip Pulldown (3x6)
Work Sets:
170 x 6/6/6
Observations: finally got 'em all. I'll move up next week.

Bent Over Barbell Rows (3x6)
Work Sets:
155 x 6/6/6
Observations: getting more comfortable with these - up again next week.

EZ Upright Row (3x8)
Work Sets:
95 x 8/8/8
Observations: I did not want to do the third set but I did it anyway. I'm only moving up 5 lbs next week.

Reverse Pec Deck (3x8)
Work Sets:
120 x 8/6/6
Observations: I need to move these up sooner in the rotation as I have nothing left by the time I get to them.

iPod Highlights: Someone Who is Cool by Odds, Running on Empty from Jackson Browne, Jacksons Monk and Rowe by Elvis Costello and the Brodski Quartet (ooh la la tres esoteric, no?), Even Flow by Pearly Jam, and Answer the Phone by Sugar Ray.

Supplement Talk: Nothiong much to report. Today is the last day I will take 3 Attitude capsules. After this I will begin to taper down to 2 a day for a week and then 1 a day. I had good focus again and felt strong.

Ate my post-workout meal of oatmeal, ON Whey shake, and a banana.

Back to work - take care all!

joed

02-21-2006, 08:37 AM

Observations: Oof! These were a challenge today - I am thinking I may need a belt. I don't really want one but it may be time...

I know what you mean; personally I prefer Old Grandad 100 proof, neat.

GSCampbell

02-21-2006, 09:24 AM

I know what you mean; personally I prefer Old Grandad 100 proof, neat.

I have always been a Jack Daniels man myself.

WEIGHT BELT smart ass! :D

joed

02-21-2006, 09:38 AM

GSCampbell

02-21-2006, 10:47 AM

GSCampbell
99.9% Smart-ass

I guess the .1% you're not, I am. hehe. Since you mentioned Jack, I like the green label more than the black, seems smoother with a little more taste of the barrel to me. What's your preference? (I'm going into this because I want you to know what I like, just in case you have a party coming up)

I have always viewed the green label as a "step up" but I agree that it is smoother. For every day, I'll take the old #7. for you (and the upcoming party) it's all green label all the time! :D

GSCampbell

02-23-2006, 06:24 AM

Leg day today - I feel like I may puke if that is any indication of how it went. :eek:

Workout Details:

Squats (4x6)
Work Sets:
265 x 6/6/6/6
Observations: I would not necessarily call these ATG but rather ACTGAGSCCG (As Close to Ground/Grass as GSC Can Get :) ) - I am really focusing in going slow and beyond parallel and I will note that I am NOT a flexible person! I was very pleased with these today and I am feeling them now - sheesh! Up to 275 next week.

Lying Leg Curl (3x6)
Work Sets:
132 x 6/6/6
Observations: gave in ana dswitched back to 3x6 on these - felt good albeit maybe a little light to start - moving up next week.

Leg Extension (3x6)
Work Sets:
225 x 6/6/6
Observations: Whoa! Sick leg pump off of these. I am nearing my ceiling in terms of weight but I can move up again next week.

Standing Calf Raise (12/12)
Work Sets: 15 plates x 12/12
Observations: Cranked these out but they were a struggle today for some reason - maybe the squats? Not sure.

Seated Ab Crunch (Machine) (12/12)
Work Sets:
150 x 12/12
Observations: Did 'em - 'nuff said. :cool:

iPod Highlights: Started off with One by Metallica today - depressing song but a real rocker that got me going. Other highlights were Yesterday Girl by The Smithereens, Prozac by Cola, Boy About Town by The Jam, Birdhouse in Your Soul from They Might Be Giants, and Accidentally in Love by Counting Crows.

Supplement Talk: Thanks to all who posted feedback on my supplement frustration thread. I did some thinking about it all last night and decided to eliminate a bunch of supps and see how it goes. I am planning to keep my multivitamin, protein, and a pre-workout energy supp of some sort (mainly for the caffeine jolt at 4:30 am.) I am winding down on Attitude - down to 2 capsules a day through this week and 1 a day next - and I have been pleased with it. I feel good focus and have seen some good workouts while using it.

Tomorrow is "arm blast" Friday and then I will switch back to a 3-day split next week as I am feeling a little beat up and I want some more quality down time in the evenings with Mrs. GSC.

Almost Friday! Have a good day all.

fitnessman

02-23-2006, 06:29 AM

Very nice looking work out.

Much to the dislike of the owner of this board...I really am anti supplement. Just the basics here supplement wise.

Protein
Multi
C
Gluco/chon

Gunn27

02-23-2006, 07:07 AM

Great leg w/o, you know you've done it right when you're on the verge of puking! Kudos for doing squats the "right" way. ;)

ms_mac

02-23-2006, 10:27 AM

Don't ya just love leg day??? No sarcasm here whatsoever!

Great workout....I would have puked!

GSCampbell

02-24-2006, 06:52 AM

Today was arm day and I feel like I pretty much hit a wall. :mad:

I still had a decent workout but I know that I am dragged out and nearing a need for a break. I felt it most prevalently in my between-set recovery today - just felt like I couldn't get up for the next set.

On a side note, the guy who opens the gym was about 10 minutes late, so I got a late start and had to cut myself short to get to work on time. This is one of the great pitfalls of commercial gyms and it pisses me off but I don't have the dough to set up a home gym the way I want so I am forced to deal with it.

Workout Details

Superset 1 - EZ Bar Curl / Close Grip Bench Press (15/5/5/5/5)
First set of 15 is a warm up.
Work Sets:
EZ Bar Curl - 100 x 5/5/5/5
Close Grip - 205 x 5/5/5/5
Observations: Hit all of these today and would move the weight up next time. That said, I am going to go to a 3-day split next week and cut out the "arm blast" for a bit. Still, I was happy in particular with the close grips.

Superset 2 - EZ Bar Skullcrusher / Standing DB Hammer Curl (3x8)
Work Sets:
Skulls - 105 x 8/8/6
Hammer - 50 x 8/6/6
Observations: I had talked last week about staying at 45 with the hammers but figured what the hell and bumped 'em to 50's. Still getting a great forearm workout from this superset. I was really hurting overall by the last set.

Superset 3 - Incline DB Curl / Cable Pressdowns (3x10)
Work Sets:
Incline DB Curls - 35 x 10/10/10
Pressdowns - 190 x 10/8/8
Observations: for some reason I had all kinds of drive on the incline curls and got all three sets without a lot of difficulty. The pressdowns on the other hand kicked my ass today. :D

Superset 4 - Machine Tri / Machine Preacher (2x12)
Work Sets: the clock on the wall read 6:05 when I got to these and that is pushing it for me in terms of shower/drive time to work. I was also about dead so I called it a day.

Post Workout Weight: 210 - up a pound from Monday but that's fine. As I have (repeatedly) said, my diet is far from clean and I am not trying to move one way or the other per se.

iPod Highlights: Started with Good Day Sunshine which can't be a bad thing. Others were Sugar by Tonic, Styay by Oingo Boingo, Higher Ground from Stevie Wonder, Rock & Roll High School by The Ramones, and But Anyway (Studio C version) by Blues Traveller.

Supplement Talk: today is day 2 of the "fewer supplements" plan. I had my pre-workout "goose" from Universal Shock Therapy (basically caffeine and NO for those who haven't tried it) and my pre-workout protein shake. I am continuing to reduce my dose of Attitude as well.

I am still trying to determine next week's plan - leaning toward a 3-day full body at moderate weight but I am open to suggestions. I will also be adding some additional cardio next week (I can hear your gasps of shock from here! :rolleyes: ) Finally, I will be taking a week off from training all together the week of March 5-11 per my normal rotation.

I need the weekend!

Gunn27

02-24-2006, 08:57 AM

Why not stick with this routine until your 1 week break? It's not far away so starting anew, only to shut it down for a week might not be worth it. This will also give you some more time to alter, modify, mutate, waver, vary, finalize your next program.

I don’t know how you can stand waiting for the guy to show up at the gym, that would drive me nutso if they were not open on time, have you mentioned that to the management? Good workout, even tho’ you “hit a wall” today, and congrats on the 1 pound muscle gain since Monday! ;)

GSCampbell

02-24-2006, 09:13 AM

GSCampbell

02-26-2006, 07:58 AM

Well, turns out Mrs. GSC's work schedule is such this week that it won't matter if I train 3 or 4 days, so I will stick with the same split going into my week off per Gunn's suggestion. I will do a slightly abbreviated version on some days to allow me to add more cardio. :eek:

Hope everyone has a good Sunday.

GREENFEATHER

02-26-2006, 08:18 AM

The best bourbon under the sun is Maker's Mark. Smoothe as a prom queens thigh, but not quite as risque!! :D Never been a Jack Daniels guy, Maker's Mark, Wild Turkey 101 or 110, Old Grand Dad, Wild Turkey or Cabin Still. I got on a Cabin Still kick, with of all people, M's grandma. She would make a gallon or 2 of her secret recipe Whiskey Sours when I was home on leave. My team and I spent a few night out in the barn after 5 or so too many, lol!! M's grandma was a pistol to say the least!! :D

I might switch to a 3 day split when biking season starts, I haven't decided yet.

GSCampbell

02-26-2006, 08:35 AM

My dad was/is a Jack Daniels drinker - less so now because apparently the hard stuff doesn't mix well with his medication (Parkinson's) but that's how I got turned on to it.

I remember when I was working for him right out of college. I was about 22 and we were at a big dinner with clients at the Como Inn in Chicago (GREAT Italian restaurant - best chicken vesuvio on earth! Closed now :( ) and I ordered a Jack and Coke. I think I actually heard my dad's jaw hit the table and he said in front of the whole crew, "Now Scott, you're not going to ruin that good whiskey with Coca-Cola are you?" Ever since then I've been a Jack & water guy. :D

Little Beefcake

02-26-2006, 10:48 AM

Ever since then I've been a Jack & water guy. :D
Jack...brings back memories of being 16 years old. Jack introduced me to the dry heaves! Haven't been able to touch it ever since!

GREENFEATHER

02-26-2006, 11:51 AM

Ya still ruined it with water !! :mad: :D

My adopted folks on both side have been outside of the law when it comes to liquor. My dad's father was one of the Easter Rising conspirators as well as a rum runner during prohibition. His family controlled most of the alcohol in Maryland until the late 70's.

My mom's relatives are Shiners, always have been, always will be. I don't play with that stuff, too many ways to get blind from shine.

I make cider, my 5 gallons and M's as well. I have 3 casks in the basement. If we ever have an Over 35 get together I'll break out the 2002 barrel, it should be some kinda good. We were in a drought that year and the one sample I had was awesome!! I distilled one barrel one time. About 2 months later I had to have 2 fillings replaced, I think that was a lesson not to play with distillation, lol!! :D

Original Poster

02-26-2006, 03:16 PM

"Now Scott, you're not going to ruin that good whiskey with Coca-Cola are you?"

My dad had a very similar line to me...........
"Never ruin a good Vodka with Vermouth".....he believed a good vodka should always......always be drank stright. LOL

Original Poster

02-26-2006, 03:18 PM

If we ever have an Over 35 get together I'll break out the 2002 barrel, it should be some kinda good............................ About 2 months later I had to have 2 fillings replaced, I think that was a lesson not to play with distillation, lol!! :D

I know when an over 35 get together is happening..........less then a week goofy.

LMAO about the fillings. I'll pass.......I lost one last week and go to the dentist tomorrow for the permanant replacement. :)

batteryrequired

02-26-2006, 04:12 PM

Killer arm workout! Even though the workout seems lame at the time...looking back you really can't complain. I keep being reminded of that all the time...lol. Keep it up.

fitnessman

02-26-2006, 04:51 PM

How did I miss all this booze talk :confused:

GSCampbell

02-26-2006, 05:20 PM

My thread seems to go in the strangest directions - great stuff! :D

GREENFEATHER

02-26-2006, 05:30 PM

I know when an over 35 get together is happening..........less then a week goofy.

LMAO about the fillings. I'll pass.......I lost one last week and go to the dentist tomorrow for the permanant replacement. :)

I don't think they'd be too happy about me bringing a 10 gallon wooden barrel into the bar, lol!! I was thinking more along the lines of a fishing trip or hunting trip for after the hunt.

eddied27

02-26-2006, 06:31 PM

Nice workouts...GSC! Love the iPod highlights part of your updates. I don't get that fancy with my song selection. My mini-disc player has everything I need from AC/DC to Zep to Doors to Halen. Really gets me going.

I'll try and visit more often as well as other Over 35 journals. Been slacking in that area for a while now.

Take care...Ed

GSCampbell

02-27-2006, 06:20 AM

Hi again,

Getting geared up for another fun-filled work week. I must admit that I am looking forward to a week off from training - I feel a bit spent. I made a couple of adjustments to my split to make it a bit more "abbreviated" so I can add some post-lifting cardio (shocking, no? :eek: )

Workout Details:
Flat Bench Press (3 x 4-6)
Work Sets:
275 x 4
265 x 5
255 x 5
Observations: I had been using a bench routine from DaveDraper.com but it is a 4-week cycle and since I am taking next week off, I didn't want to start a new cycle and not finish it so I did sort of a Max-OT style day on the flat bench. I started high and dropped weight as I went as I don't have a spotter and didn't want to get stuck. I was pretty happy with 275 - haven't been there in a while. Overall a good day here.

Incline DB Press (3x6)
Went with these: Kimsquit's Reverse Grip Hammer Style Incline DB Presses (http://forum.bodybuilding.com/showpost.php?p=8533921&postcount=63)
Work Sets:
55 x 6
60 x 6
65 x 6
Observations: interesting movement here Chris. It was a bit uncomfortable at first in terms of my forearms and wrists but I think I got the hang of it. I felt it most in my outer pecs. Hmmmm . . .

Weighted Dips (3x6)
Work Sets:
BW + 70 (on Grizzly belt) x 6/5/5
Observations: I feel like jag writing this but I think this ties a PB for working sets. Just didn't have enough "umph" to get 6 on all three sets. Still, felt great today! :D

DB Shoulder Press (3x6)
Work Sets:
75 x 6/5/5
Observations: I was pretty much toast by the time I got to these - pretty shaky on that last set!

Cardio: 20 minutes on the elliptical - HR in the 140-150 range. Sweating like a donkey in a rubber suit!

Post WO Weight: 210 - same as Friday. I'd like to get down to about 200-205.

iPod Highlights: I didn't seem to be paying attention today so I only wrote down the following: Jet (live) by Wings, 3 Marlenas by The Wallflowers, I Don't Wanna Rock by Bowling for Soup, and Still My Beating Heart by Sting. I'm sure there was more good stuff in there - just didn't write it down.

Supplement Talk: I am down to one capsule a day of Attitude and will write a summary of it after this week. Overall at this point I would say that my experience has been very good; good focus, some decent strength gains (I think), overall very nice and no ill effects. Chugged my Shock Therapy pre-workout, which I needed today as well as my protein shake. That's it for supps right now.

I am a bit preoccupied with work lately - desperately traying to climb the ladder and still maintain my sanity - not sure that's possible. I'm also not sure it's even worth it. I'm confused of late. :confused: Oh well, I'll get over it.

Enjoy your day all.

Gunn27

02-27-2006, 06:37 AM

That looks like a damn good workout there GSC, and cardio in the mix as well! You’re a better man than me, I never do cardio after my weight sessions, I simply refuse to put the two together, LOL.

Hope you can keep your head above water at wrok, I gave up worrying about the ladder a long time ago. I climbed half way up and then decided I liked the view from there for a while. :)

Mark1T

02-27-2006, 09:31 AM

Wow, GS. Looks as if your strength has totally come back. Big weight, good reps.

Excellent progress.

justtryn

02-27-2006, 11:22 AM

A work in progress - that's what I think I'll call my split. It sounds better than "GSC can never make up his damn mind." :D

I like that! Can I use it, too? These days "tweeking" something (including one's workokut) just doesn't sound right. ;)

Great workouts man!

jaguarr

02-27-2006, 11:58 AM

How did I miss all this booze talk :confused:

Maybe you were drunk? :confused:

Nice work going on in here, GSC.

jag, who's climbed about as far up the corporate ladder as he'd care to...

GSCampbell

02-28-2006, 06:27 AM

I was dragging a bit today - not sure why. I think work is catching up with me buty I can't be sure. Did an abbreviated back workout today plus cardio.

Workout Details:

Deadlift (3x6)
Work Sets:
315 x 6/6/6
Observations: Interesting thing on these today. I thought really hard about not doing them as I was feeling tired but decided to suck it up. The odd thing was that during warmups I felt very uncomfortable - couldn't seem to find my "groove," but when I started my working sets they went smoothe and felt good - odd. :confused:

Wide Grip Pulldown (3x6)
Work Sets:
180 x 6/5/5
Observations: struggled a little on these. I will chalk it up to the new weight but I wasn't overly happy with these today.

Bent Over Barbell Rows (3x6)
Work Sets:
165 x 6/6/6
Observations: still finding my comfort zone on these - concentrating on not doing these "touch and go" - so far so good.

Cardio: 20 minutes on the elliptical - HR at or above 140 - more sweat! :D

Post Workout Weight: I did not weigh myself post workout as I don't want to be a slave to the scale. I plan to weigh in on Mondays and Fridays and see what happens. Of course, I ate pizza with my girls last night so that may have had something to do with it too. :p

iPod Highlights: Taxman from the Beatles, Stranger Than You by Joe Jackson, That's Not Love by Keb Mo, and a U2 double-header with Gloria and I Will Follow back to back!

Supplement Talk: Nothing new to report here - one Attitude capsule 30 minutes pre-workout and my usual Shock Therapy plus protein. Going well on the reduced supp. protocol.

Not much else to report today - no weights tomorrow and an evening with Mrs. GSC and the girls tonight.

Enjoy!

HoosierHardGain

02-28-2006, 07:33 AM

Nice looking workout, GS

someday

02-28-2006, 08:29 AM

your ipod highlights always seem to bring back a memory or two....although when i saw gloria, i thought you meant the song by laura branagin.... i can see you on the elpitical pumping wildly and singing along! ;)

GSCampbell

02-28-2006, 08:33 AM

i can see you on the elpitical pumping wildly and singing along! ;)

This is a scary visual even to me! :D

Gloria
I think they'e got your humber
I think they'e got the alias
that youve been living under.

But you really dont remember
was it something that they said
or the voices in your head
calling Gloria.

:p

Gunn27

02-28-2006, 08:59 AM

Way to go cardiokid. ;)

joed

02-28-2006, 09:26 AM

...Of course, I ate pizza with my girls last night so that may have had something to do with it too... an evening with Mrs. GSC and the girls tonight. Enjoy!

Let's see...pizza last night, & if you're not going to weight yourself until friday maybe tonight you could squeeze in one last cheat trip with the girls to Mustard's Last Stand for a couple of their Vienna dogs. The walk there & back could count as cardio. hehe. (joed doing what he can to help GSC focus on bulking before the spring cut)

KALIMAN91

02-28-2006, 09:28 AM

This is a scary visual even to me! :D

Gloria
I think they'e got your humber
I think they'e got the alias
that youve been living under.

But you really dont remember
was it something that they said
or the voices in your head
calling Gloria.

:p

LMAO! I can always find something in here to make me laugh on a daily basis!

Nice Deads by the way. I really need to get back to these.

GSCampbell

02-28-2006, 09:30 AM

Let's see...pizza last night, & if you're not going to weight yourself until friday maybe tonight you could squeeze in one last cheat trip with the girls to Mustard's Last Stand for a couple of their Vienna dogs. The walk there & back could count as cardio. hehe. (joed doing what he can to help GSC focus on bulking before the spring cut)

The problem is that if you're talking about the Mustard's on University by DU, I can hardly count it as cardio as it is only about 5 blocks from my house!

joed

02-28-2006, 09:33 AM

That's the one.

GSCampbell

02-28-2006, 09:34 AM

That's the one.

We live about 5 blocks South of it. :D

joed

02-28-2006, 09:44 AM

Yeah I'm familiar with your park. We used to live about a block away from Harvard near Porter hosp, & would walk or bike to Mustard's with the grandkids; it was a highlight for them when they had sleepovers with us.

GSCampbell

03-01-2006, 05:19 AM

A departure from my normally smart-assed thread.

Please pray (if you do that) for my wife's grandfather. He is 88 and has been in an assisted living facility for the last year or so. Well, they took him to the hospital last night as he was having trouble breathing.

We were told that they believe he has aspirated something, has pneumonia, and is in renal failure. They suspect he will die. My wife left the hospital after midnight and they had given him morphine and were "making him comfortable." We don't know anything yet today and he may well have died last night. My wife is a basket case.

That's all for now - thanks folks.

justtryn

03-01-2006, 05:56 AM

Consider it done...

Mark1T

03-01-2006, 12:21 PM

Prayers are always good, consider it done and will continue.

40andNew

03-01-2006, 02:12 PM

GSC,

Rest assured that you, your wife and her grandfather are in our thoughts and prayers. May God give all of you the strengh needed to face this difficult challenge.

All the best,

mom24boys

03-01-2006, 06:12 PM

((((hugs)))) prayers have been sent.

GSCampbell

03-02-2006, 06:54 AM

I had forgotten how miserable doing the elliptical after a leg day is - egad! Part of me wants to feel a great sense of accomplishment, part of me wants to curl up into a ball. :D

I was a little preocupied the events at home but I figured the workout would be a good distraction - it was.

Workout Details:

Squats (4x6)
Work Sets:
27 x 6/6/6/6
Observations: Still going ACTGAGSCCG on these and wore a weight belt today as my lower back was a bit tender - went low and slow and really felt these today. I am getting to a weight where I can really tell that I am working better form than I had been in the past.

Lying Leg Curl (3x6)
Work Sets:
144 x 6/6/6
Observations: nothing special about these today - that last rep on set #3 was a challenge!

Standing Calf Raise (12/12)
Work Sets: 15 plates x 12/12
Observations: Felt good on these - had to sit down for a while afterward - felt like I was gonna blow chunks! :p

Seated Ab Crunch (Machine) (12/12)
Work Sets:
160 x 12/12
Observations: Did 'em again - leave me alone!

iPod Highlights: Lots of good stuff today! Third Eye Blind started me off with Smei-Charmed Life. Other highlights included Melt with You by Modern English, Roland the Headless Thompson Gunner by Warren Zevon, Good from Better than Ezra, Alabama Clay by Garth Brooks (my favorite of his), Kiss Me on the Bus by the Replacements, and Glycerine by Bush.

Cardio: 20 minutes on the elliptical - HR hovered around 135.

Post Workout Weight: Don't know but after the cardio it felt like I weighed about 400 lbs! :eek:

Supplement Talk:: No news here. I will be supplement free (except protein which I will still supplement my diet with) next week during my week off.

The steam room was out of order today :mad: so I sat in the hot tub instead and let the jets work on my lower back - felt good but I still prefer the steam.

Tomorrow I'll hit the arm blast and [i]no cardio[/b] as that workout takes too long to allow for it (thank God!)

In other news, my wife's grandfather has been moved back to the nursing home and is under hospice care. Family is arriving from out of town. This is excruciating for everyone.

Thanks to all for your thoughts and prayers.

Almost Friday! Have a good day all.

Baldsnake

03-02-2006, 07:06 AM

I think it wonderful that time has allowed family to assemble. Believe me that is comforting to the old guy. He will know that he is truly blessed being surrounded by all that love. You will all gather strength.

Now about your workout....how do I type a thumbs up?

HoosierHardGain

03-02-2006, 07:28 AM

God's speed with your wife's grandfather, GSC

Gunn27

03-02-2006, 07:32 AM

Glad the workout provided some distraction from the tough time with everything at home. I know how rough that is, hang in there bud.

Hibiscus09

03-02-2006, 08:11 AM

I'm so sorry about your wife's grandfather, GSC. I'll keep you guys in my prayers.

joed

03-02-2006, 10:24 AM

Best wishes to your wife & you.

GSCampbell

03-02-2006, 07:03 PM

Thanks to Blake Austin for the "What Did You Eat" thread as it allowed me to track my eating today.

I started strong but fell apart after what had been a good day for me in terms of eating. A family friend brought us dinner in light of the current situation and I ate it even though I knew it wasn't the best thing for me.

Daily Food Intake - 03/02/06:

4:30 am - 20 oz of water with one scoop of Universal Shock Therapy.

4:50 am - 12 oz of water with CytoSport Muscle Milk Powder (Chocolate Caramel - mmmmmm )

5:00 - 6:00 am - about 64 oz of water during workout

6:20 am - PWO shake (ON whey plus oats - a bit chunky today)

8:45 am - a bowl of "Lower Sugar" oatmeal (Maple & Brown Sugar flavor as well) and some more ON whey.

11:20 am - Leftover Chicken Scampi, 3 oz. cooked pasta, more water.

2:25 pm - ON Whey shake (strawberry) made w/ skim milk.

6:00 pm - Sloppy Joes - probably 8 oz of sloppy joes, 1 whole wheat bun, 6 pieces of celery w/ bleu cheese, and the big kicker - probably 12 potato chips :( - I feel shame. Oh, and a can of Diet Cherry Coke.

9:00 pm - will have a RTD Muscle Milk (Vanilla), my multivitamin, and then hit the sack.

Arm Blast is approx. 9 hours away! Good night all - thanks for all your support today. It means a lot to me and to Mrs. GSC!

jaguarr

03-02-2006, 07:19 PM

You went four entire hours before you ate any actual food!? :eek: Them's a lot of shakes in there, dude. Better than nothing, but not as good as real food. :)

On another note, my best wishes to you and your family, bro.

jag

eddied27

03-02-2006, 07:36 PM

Nice work GSC...like the weight on all the lifts. Prayers for you and your family.

Be well....always. Ed

batteryrequired

03-03-2006, 05:04 AM

Sorry to hear about the family situation. We have gone thru the same thing...hang in there bud! Were prayin for you all too.

Great job on the workouts and the nutrition tracking. Maybe i should try using the belt next time on leg workouts. My lower back has been bugging me too as a result....hitting the weights lighter lately. Keep up the great work. The gym is a great stress buster.

GSCampbell

03-03-2006, 06:23 AM

OK, first things first: thank you for all of your thoughts and prayers over the last couple of days.

My wife's grandfather died last night at around 8:30 PM Mountain time. He was surrounded by his wife of nearly 60 years, his daughter, one of three sons, his son-in-law, friends, and his eldest grandchild (My wife.) Howard "Pete" Petterson was a veteran, a military and commercial pilot, and a daredevil. He was the father of four, grandfather of six, and great-grandfather of three. He was a man of almost child-like faith and his devotion to God, country, and family leaves me in awe. He was, among so many other things, one of the most kind and gentle men I have ever known. I am at a loss for words to try to comfort my wife and her family and all I can think to do is quote the bard and say "Good night, sweet prince. May flights of angels sing thee to thy rest."

I did hit the gym today mostly as a distraction and to try to keep to routine. The folks at Bally's must think I'm some sort of a freak as I was walking around crying between sets at times. LOL.

As I have stated, I will be taking next week off from lifting so this was my "last hurrah" for a week.

Workout Details

Superset 1 - EZ Bar Curl / Close Grip Bench Press (15/5/5/5/5)
First set of 15 is a warm up.
Work Sets:
EZ Bar Curl - 105 x 5/5/5/5
Close Grip - 215 x 5/5/4/4
Observations: Lack of a spotter hindered me a bit on the close grips but overall a good superset today - I felt strong and focused.

Superset 2 - EZ Bar Skullcrusher / Standing DB Hammer Curl (3x8)
Work Sets:
Skulls - 105 x 8/8/8
Hammer - 50 x 8/8/6
Observations: Wow! Really started sweating during these. The skulls felt light until the end but I managed to get all my sets/reps on them. The hammers, on the other hand, were killer and I could not get that last set.

Superset 3 - Incline DB Curl / Cable Pressdowns (3x10)
Work Sets:
Incline DB Curls - 40 x 9/8/6
Pressdowns - 190 x 10/8/7
Observations: The move up in weight on the curls showed today - I was hurtin' on these. Pressdowns went about the same as last week.

Superset 4 - Machine Tri Extension / Machine Preacher (2x12)
Work Sets:
Tri Ext. - 60 x 12/12
Preacher - 60 x 12/9
Observations: I had enough left to do these today but they weren't great. Still, I could barely lift my arms afterward.

Cardio: None today other than the usual 10-minute warmup which really doesn't count.

Post Workout Weight: 209 - I guess I lost that "pound of muscle" from last week. :D

iPod Highlights: After Midnight from Clapton, Why Does it Have to be Wrong or Right by Restless Heart, Pump It Up by Elvis Costello, Bed and Breakfast Man from Madness, and Earn Enough for Us by XTC were the highlights today.

Supplement Talk: I will wrap up my bottle of Attitude tomorrow or Sunday and will post an overall write-up on it over the weekend. Took one 30 minutes pre workout along with the usual Shock Therapy / Muscle Milk.

Thanks again for all your kind words; they have meant the world to me and my wife. We were laughing about it last night. She was saying that she got some odd looks when telleing her co-workers that one of the greatest areas of support we have received has come from a bodybuilding message board. :) Thanks - you are some special folks and good friends.

Have a good weekend all!

Gunn27

03-03-2006, 06:29 AM

My thoughts and prayers are with you and your family GSC. Take comfort in the fact that you have such a close and loving family and that he passed on in the company of those dearest to him. Look after yourself and your family at this difficult time. God Bless.

GSCampbell

03-03-2006, 06:37 AM

You went four entire hours before you ate any actual food!? :eek: Them's a lot of shakes in there, dude. Better than nothing, but not as good as real food. :)

Such is my life man - I wish I could (or would) commit the time to making meals the night before or something along those lines but it is a struggle for me. I'll try to do better.

GSCampbell

03-04-2006, 01:21 PM

OK, so today I took my last does of Attitude and here are my final thoughts on the product:

As you know, when I started Attitude I was just really getting my legs under me from having my appendix out in December. After that surgery, I was forced to take 6 weeks off from lifting and it was mid-February before I felt like I really hit my stride.

"The Numbers": The first thing to take into account are some numbers. Here are some quick comparisson numbers on some key lifts:

Flat Bench: 250 x 5 (pre-Attitude) / 275 x 4 (post-Attitude) - this one may be deceiving as I had taken flat benches out of my routine for a while and was focusing on incline work. Still a 25 pound increase over a few weeks is nice to write down. :D

Dips: BW+50 for 3 sets of 6 (pre-Attitude) / BW + 70 for 6/5/5 (post-Attitude) - 70 pounds on my Grizzly belt matches a personal best.

Deadlifts: 295 x 6/6/6 (pre-Attitude) / 315 x 6/6/6 (post-Attitude) - I'll be moving up to 335 on these next time around.

Barbell Squats: 245 x 6/6/6 (pre-Attitude) / 275 x 6/6/6 (post-Attitude) - again, possibly a bit deceptive in that I had decided to drop my squat weight down and concentrate on going more ATG - still I'll take 30 pounds any day.

Overall Impressions:

First of all, obviously I feel like I added some strength while taking Attitude as is portrayed in the numbers above. I eliminated any creatine use about halfway through my log and I don't feel like I lost a step. I have never been much of a creatine responder anyway.

I don't know that I added any size during my time with Attitude but I was not eating to support size gains so I did not really expect to. My weight is about the same as when I started the log give or take a pound or two.

Finally, I wrote repeatedly throughout my log that I felt great focus while taking Attitude and I will say that I feel that was the #1 impact it had on my workouts. I have noticed a slight drop-off in that focus as I have reduced the dosage too so I know that Attitude is the source. I felt extremely dialed-in for my workouts and intense.

In regard to side effects, as I wrote a couple of times, early on while taking Attitude I felt something of a short temper but it passed. I have also noticed some "cotton mouth" upon waking up of late but I don't know if that is related to Attitude at all.

Overall, I think this is a great product. I had no real idea what to expect as I have never taken this type of supplement before but I am very pleased with the overall quality of the workouts I had while taking the product and equally pleased with the gains I made while taking it.

I would like to than SAN & Lonny sincerely for choosing me to test. I appreciate the opportunity and would highly recommend the product. Thanks again!

Next week is an off week and then back to the iron. Still debating between Madcow's Intermediate 5x5 and Chad Waterbury's "Waterbury Method" program. I will also begin my testing of iSatori H+Blocker / CE-XL on March 13th.