Justtryn's Continuing Journey

[justtryn]

Ok - so I'm still here and decided I'd try an on-line log once again... thanks to the gentle prodding of a few. Just to catch everyone up... if anyone's interested of course. The end of 05 was, well, surreal with the death of my mother. But I pushed my way forward and got back to the things that give me energy and relieve stress - family and working out.

Starting in late November, I started a 6 week GVT cycle. I was generally pleased with the results and would probably mix a cycle in every year just to shake things up. I'm on a three day split right now (M, W, F), which I'll get to in a moment, and work two days of cardio in a recumbant bike in to the mix as well (Tues & Thurs). Saturday is an optional "extra-credit" day in which I work my legs a second time to try to get them to catch up. I will do this only for a couple more weeks to avoid over-training. I'll then go back to cardio only on Saturday. After the first of the year, the Mrs. and I joined a small gym here in town. We were working out at home, but, to be honest, there were a lot of things I couldn't get done because I didn't have the right equipment (or the room for it). Also, paying a monthly membership fee is an incentive to go to the gym! We signed up the entire family for $45.00 a month! It's definately a "no-frills" gym - but it suits us just fine.

Diet is fairly clean. Remembering to eat my six meals can be a stretch at times. I'm always moving at work, meetings, etc. But I usually get it done. My muscle growth over the last year has been quite good (at least in my opinion) and I'm lifting more than I ever have. What used to be my 1 RM, is now my working set weight on many exercises. I see "muscle bumps" in the mirror as my daughter calls them that I've never seen. I'm probably in the best shape I've ever been in, even if I still have a ways to go on the fat loss. Along the lines of health, I found a new doc - really like him. He actually asks questions and LISTENS to what I have to say. Did some blood work 3 weeks ago - great cholesterol levels (which suprised the hell out of me), but my test levels were "very low" for a 37 year old man - I think the comment was this is the reading for a 70 year old. This is despite the fact that I've been supplementing with DHEA (25 mg a day) and ZMA for a year now. Sigh. He did say this might explain some of my long standing depression issues that haven't responded too well to typical meds. So, we're trying some androgel for at a low dosage for a few weeks to see what happens.

So, now that I've bored everyone, I'll get to my spit:

Goal is three sets of 8 "good" reps. As soon as I hit it, I up the weight.

Monday - Chest and Shoulders
Incline Bench - 215lbs
Flat Bench - 225 lbs (these and the incline used to be my 1RM)
DB Pec Fly - 60 lbs
Cable Cross Over - 45 lbs
DB Press - 60 lbs
Cable Laterals - 30 lbs (on one machine and 50 on another... weird)
Rear Laterals - 30 lbs
Shrugs - 110 barbell (3x20 reps)

Wednesday - Legs and Back
Smith Machine Squats - 205 lbs (because of back issues, I still go light)
Seated Leg Press - 200 lbs
Leg curl - 140 lbs
Calf Raise - 240 (3 x15)
Leg Extension - 160 lbs
Wide Grip Pull downs (front) - 160 lbs
Seated Cable Rows - 200 lbs
Back Extensions - BW + 25 lbs (3x15)

Friday - Arms
Parallel Bar Dips - BW + 35 on Grizzley Belt (gym has one - I love these with the added weight - great Tri pump)
Regular Grip EX Bar Curls - 85 lbs
Cable Press Downs - 170 lbs
Close Grip Cable Curls - 130 lbs
Standing DB Ext - 40 lbs (probably going to go back to skull crushers instead)
Alternate DB Curls - 40 lbs
Hammer Curls - 35 lbs
Barbell Wrist Curls (behind the back) 100 lbs

So, there we have it. I feel pretty good with the split and the mix of exercises. My goal is to finish within an hour each time. My cardio is 40 minutes with a heart rate of 125-135 a minute.

Look forward to your comments!

Mark

[joed]

Good to see ya back JT. Will JT2 be posting too...I mean also... will two be posting too...forget it!

[jaguarr]

Hey, welcome back to Jurassic Park, my friend. Glad to hear you got the bloodwork done, too. Now you can really work to address these things. Split looks pretty good at first glance, as well. Still off the damn cig's?

jag

[Hibiscus09]

Welcome back to journaling! :) I hope your family enjoys the gym membership. It's good you've found a new doctor you like -- hopefully, the remedy he's suggesting will work for you.

Cool beans about the muscle bumps. :D

Good luck to you!

[justtryn]

Hey guys - thanks for the welcome back!

Joed - I see you're still trying to recover from Denver's loss! I don't know if the Mrs will post or not. She's keeping a paper journal now. I'll pester her about it.

Hey Jag - yep, still off the smokes. Had a small hicup a couple weeks back, but nothing significant. Don't miss'em either. I'm convinced the exercise has kept the cravings away.

Hey there Hib! Sorry to hear about those Panthers of yours... but what do you expect with the baby blue on their uniforms ;) Oh well - maybe next year. Keep in touch!

Cardio day today. I expect work to be crazy once again, so I'll need the exercise to "cool off." Later guys!

[Hibiscus09]

Hey dude -- I don't root for the Panthers!! LOL I'm a bigtime Steeler's fan and they're doing purty darn good. ;)

[justtryn]

Hey dude -- I don't root for the Panthers!! LOL I'm a bigtime Steeler's fan and they're doing purty darn good. ;)

Yep - I agree. They aren't the caliber they were during the Mean Joe Green and Franco Harris days... but, all things considered, I think Sunday's game will be agood one.

[justtryn]

Well, since tomorrow is payday and we get the joy of grocery shopping on payday, I did my "Wednesday" workout tonight - Legs and back.

Smith Machine Squats - Warmed up with 135 lbs for one set of 10 then moved on to three sets of 8 @ 205 lbs. Felt pretty good - still trying to find that "spot" to place the bar on my traps. Often times I get it too high up and will end up with a sore spot on my neck.

Seated Leg Press - 200 lbs 3x8 - odd clicking sound in my left knee, no pain, but I could feel something move... any ideas?)

Leg curl - 150 lbs 3x8

Calf Raise - 240 (3 x15) - man did my calves burn at the end of this one. Finally finished the 15th on the third set... haven't been able to get there until tonight - I'd fail at 13 or so. So now, I'll move up a notch on the weight for next time.

Leg Extension - 175 lbs 3x8 - will go higher on these next time

Wide Grip Pull downs (front) - 190 lbs - felt really good on these tonight. Warmed up with five regular pull-ups

Seated Cable Rows - 200 lbs 3x8

Back Extensions - BW + 25 lbs (3x15) - my lower back has really responded to these. I've had back problems for years and I finally feel like I'm getting the stregth and development I need.

Abs - reverse crunches (on a bench) 2x20; leg lifts (sitting on the edge of the bench and leaning back) 2x20. After the second set of reverse crunches, I got this odd "rolling" muscle cramp that started on the lower right side of my abdomen and "moved" to the left. I figured I was finally going in to labor! :D

Well, that's it for tonight. Observations?

[kimsquit]

Good job!

The knee clicking could just be cartilege - how does it feel today?

:)

[jaguarr]

Nice workout, man! Those hyperextensions are a nice addition. I've thought about working those in on back days, maybe doing deadlifts one week and then either good mornings or hyperextensions the other before going back to deads. I agree with Chris on the possibility of your knee just being cartilege. Particularly i it's not overly sore. As for finding the right spot on your traps for the bar when doing squats, it takes awhile to find it. Keep doing those shrugs, too, because the more traps you've got the easier it is to find a comfortable spot for the bar on squats. It's a synergy kinda thing. :D

jag

[GSCampbell]

Great work!

My knees do the same thing when I do presses. I have had the one scoped out about 15 years ago and I sound like a bowl of Rice Krispies when I walk up stairs.

It could be carilege like Chris says - probably nothing to worry about unless you have pain during or lingering afterward.

GSC

[EricF14]

My knees make a clicking sound if I don't warm up the joint enough before hand. To get rid of the popping I do a general warm up followed by deep knee bends and knee rotations.

[justtryn]

Good job!

The knee clicking could just be cartilege - how does it feel today?

:)

Thanks!

The knee feels fine - no pain or stiffness. I wondered if it was cartilege... it was just an odd sound/sensation.

[justtryn]

No workout today of anysort... unless you count grocery shopping... dodging shopping carts, getting your blood pumping as someone cuts you off in an aisle... grrrr. I hate grocery shopping!

[justtryn]

Well, since I got off track Tuesday and Wednesday due to the monthly pilgrimage to the grocery store, I decided to work arms tonight. Felt really good at the end of the night - beat... pumped, and feeling like I made some good progress:

3 sets of 8 reps unless otherwise noted
Parallel Bar Dips - BW + 35 on Grizzley Belt 3x8 reps - after set 3, I dropped the belt and went to failure with just BW - pumped out another 12.
Regular Grip EX Bar Curls - 80 lbs - with a drop set at 60 for another 10
Cable Press Downs - 180 lbs with a drop set @ 120 for 12
Close Grip Cable Curls - 140 lbs
Skull crushers - 70 lbs - probably could have done more weight but didn't have a spotter tonight and the gym was rather thin. Oh well - still felt good.
Alternate DB Curls - 50 lbs (up 10 from last week) with a drop set at 25 for 15 reps
Hammer Curls - 35 lbs - with two drop sets 20lbs and 15lbs (can you say pooped out guns)
Barbell Wrist Curls (behind the back) 105 lbs (up five lbs from last week - didn't feel as good on this one - probably due to the hammers)

So, that's been my night. Had a dose of creatine and a double shot protein shake right after.... push that protein in!

Question - anyone androgel as an HRT? My doc put me on it 17 days ago. First week, I didn't notice much. This week, my mood has elevated significantly, libido is through the roof, and looking in the mirror, I swear I've had some significant muscle growth. Now the scale says I'm up a few pounds. My diet hasn't changed - clean eating - using the abs diet - six meals a day, approx 40/30/30 split, approx 2200-2300 cals a day (average - some days are a bit less, but seldom more... this is based on calculations from dblf last Summer), lots of H2O. Could I have actually gained that much muscle in approximately two weeks time since I started the androgel? The pharmacy info sent with the stuff says to expect some muscle growth. Anyway - just thougth someone might have some ideas.

[jaguarr]

Hey, man. Nice workouts. I'm not doing androgel, but I can tell you that I see similar things start to happen with my body when my test goes up. I'm seeing those things right now on the Diesel Test and DHEA stack I'm running. My mood is up as are my energy levels and my libido, and my muscle mass is leaning out very nicely as I continue to add more muscle and strength. Gotta love it!

jag

[justtryn]

Tonight was a ccccardio night.... ewww. ;) Nothing too exciting - 45 minutes on the treadmill - 3.7 mph, 3%incline. Just a stroll... although I did run for a short bit (heaven forbid).

Tomorrow is my "extra credit" leg day - trying to get them to catch up - I'll probably do that for a couple more Saturdays. Next week I'll get back to my normal MWF routine.

So, any other ideas regarding the weight gain and correlation to androgel? Total gain was 4.5 lbs, with a clean diet 40/30/30 split. It's just got my curiosity up is all... I think I'll google androgel and see if I can find any data.

Hope everyone has a good weekend! :D

[justtryn]

Saturday was my "extra credit" leg day - pretty good workout - upped most everything from earlier in the week:

Smith Machine Squats - Warm up set of 10 at 135 3 sets at 225 1 set at 245
Seated Leg Press - 200 lbs 3x10
Lying Leg curl - 150 lbs - 3x10 - pointed my toes "out" per a trainer's suggestion - really felt it in my hammies!
Calf Raise - 240 (3 x15) - these kill me by the time I get to the third set.
Leg Extension - 175 lbs - up from 160

Sunday was a waste - was going to try to get 45 minutes of cardio in... didn't happen. Instead I hit the Superbowl snacks hard and heavy. Oh well - first real cheat in probably two weeks. Not the end of the world. (Yea Steelers!!)

Chest and shoulders tonight!

Have a good Monday!

[GSCampbell]

Instead I hit the Superbowl snacks hard and heavy.

Yep - I'm pretty sure I have 7-layer dip coming out of my pores today! :eek:

Great job on the workouts!

GSC

[Compuwiz1970]

I am looking forward to whn I get to where you are now. Awesome workouts.

[justtryn]

GSC - I know what you mean about seven layer dip coming out of your pours... at the "party" we went to someone brought home-made chocolate chip cookies. To quote Homer Simpson mmmmmm cooooookies! Boy they tasted good!

Compuwiz: Thank you for the compliament! I don't see myself as having made it very far yet, but I'm trying! (Hence the name) ;) PM me anytime.

Well, time to get to the gym for me! One looong day today. Need some of those endorphins!

[jaguarr]

Nice little leg workout there, man! Let's see an extra 20 crunches for every cookie you had yesterday in tonight's workout, though. :D

jag

[justtryn]

Extra Crunches for the extra cookies, huh? Sounds fair. I finish my cardio days (Tuesday and Thursday) with an abs workout... so I'll add it there. ;)

Tonight wasn't the best of efforts. I was jacked about hitting the gym, but I ran out of steam far too soon. Of course, part of the problem was an increase in reps (from 8 to 10) and an increase in weight on some of the exercises... bad idea that comes from simply not thinking. I finished, but certainly not with style. Tonight was chest and shoulders:

Incline Bench - 215lbs 2x10 1x9 (failure) - those first two sets felt really good, but when I hit #9 on set three, there just wasn't enough left to get one more up. Thinking maybe I need more rest time in between these sets.

Flat Bench - 225 lbs - ok this one suc*ed big time tonight. Not sure what happened - last week I was fine. Could be again, the increase in reps and the fact that I was spent after inclines. Set 1 - 9 reps, Set 2 - 7 reps, Set 3 - 6 reps. I was really pissed off about that one.

DB Pec Fly - 60 lbs - 10 reps, then 8, then 10. Not happy with the form.

Cable Cross Over - 45 lbs - 1 set of 8 (wanted 10) dropped back to 40 lbs, and hit the other two sets of 10.

Seated DB Press - 60 lbs - ok, this one bites too. Started with 60 lbs - 8 reps. Dropped to 50 lbs - 9 reps, really a struggle. Figured I wanted that third set in but not at the expense of hurting myself, so dropped to 40 lbs and hit 10 reps. NOT happy at all with this one. Think my shoulders were too spent from the benching?? What do you think of dropping the flat bench and just sticking with the incline bench followed by the flyes (I know it's not a compound, but I really enjoy this movement, with a 3 second pause at the bottom). My chest development has progressed pretty well. I only added the flat bench back to the routine in the last 4-6 weeks (I'd have to look back at my written logs). I'm not sure that I'm adding much here.

Cable Laterals - 50lbs - 3 sets of 10. These felt pretty good.

Rear Laterals, lying on an incline bench- 30 lbs - good form 3x10

Shrugs - 130 barbell - 15 reps, 20 reps, 18 reps.

That's it. My shoulders feel like toast! Cardio tomorrow, then legs and back on Wednesday.

[GSCampbell]

Don't get down after one "bad" workout. It looks solid to me but I know how it feels to feel like you dodn't have your best day in the gym - the next one will rock!

GSC

[justtryn]

Don't get down after one "bad" workout. It looks solid to me but I know how it feels to feel like you dodn't have your best day in the gym - the next one will rock!

GSC

Thanks GSC. I was really p.o.'d about it last night. I know - just give it time... not everyone moves up in weight during each workout, unlike some, who shall remain nameless (then whispers the name which cannot be named...jaaaag :) )

[jaguarr]

Thanks GSC. I was really p.o.'d about it last night. I know - just give it time... not everyone moves up in weight during each workout, unlike some, who shall remain nameless (then whispers the name which cannot be named...jaaaag :) )

Actually, I have plenty of workouts where I don't move up in weight or don't feel like I was at my peak. GSC's right, not every workout will be stellar and leave you feeling like you kicked total ass. As long as you're doing the best that you can at that given moment, then it was a good day in the gym. Don't beat yourself up over it. It's part of the game. Your shoulders still felt like toast at the end, right? Mission accomplished. Maybe you should give up caffeine or something? :)

jag

[justtryn]

Maybe you should give up caffeine or something? :)

jag

:p

[justtryn]

You know, the more I think about it, the more I believe lsat night's workout was simply icing on the cake. I didn't get done in the gym what I wanted to do (3 of 10 with my intended weight). It was just a continuation of what I spent my day at work doing. It was one of those days thta I planned on getting a bunch done, and ended up getting called into endless meetings. Sigh. Oh well - there's always next time.

[kimsquit]

Thinking maybe I need more rest time in between these sets.

What is your average rest between sets?

:)

[justtryn]

What is your average rest between sets?

:)

Usually between 45 and 60 seconds.

[kimsquit]

Usually between 45 and 60 seconds.

Someone more knowledgeable can step in if I'm wrong, but my understanding is that the guideline for between-set rest should be as follows - depending upon your goal:

90 to 180 seconds: for maximum strength (i.e. powerlifting)
60 to 90 seconds: for maximum hypertrophy (i.e bodybuilding)
20 to 60 seconds: for maximum endurance

For myself, I stick to 75 seconds between my sets - except for my abs.


:)

[jaguarr]

Usually between 45 and 60 seconds.


Bump it up to 90-120. :)

jag

[justtryn]

Bump it up to 90-120. :)

jag

I'll bump it up! Thanks Jag and Chris.

[jaguarr]

I'll bump it up! Thanks Jag and Chris.


I think if you keep it somewhere in the 60-120 second range, you ought to be okay. Just listen to what your body is saying to you inbetween lifts. :)

jag

[justtryn]

At the urging of my better half, as well as my kids, I've changed my routine just a tad in order to spend less time in an evening at the gym. Seems they would be done about 20 minutes before I would, and they'd have to wait for me. So, the plan is to work a single body part, multiple movements, 4 sets, 10 reps. Last night I worked my back and abs:

Lat Pulldowns, wide grip, 190 lbs for one set of 10, bumped to 200 lbs for the remaining 3.

DB Rows, 80 lbs, 4/10. I haven't done these in a while, but find that 80lbs is a good weight to start at too keep good form.

Cable Rows - 190lbs, 4/10

Back Extensions - BW + 25lbs, 3 sets of 15 (these have really helped me with my back problems)

Reverse Crunch - 2 sets of 25. Holy Crap the muscle cramps I got out of the second set. Felt like what my wife described as labor pains... the cramping feeling would move from one side of my gut, to the other.

Leg Raises - sitting on the very edge of a bench - got out about 10 and my gut said, "hell no!" not after the reverse crunches.

Called it a night.

[justtryn]

Following the new schedule, tonight was shoulder night. In and out in 40 minutes. Happy with that. Made a couple more adjustments in my shoulder routine thanks to the suggestion of one of our resident geriatric experts. Last time I did shoulders, I was still combining with chest. Tonight, they were on their own. Nailed the reps and weights I wanted. :D

Seated DB Presses - 60 lbs, 4 sets of 8

Prone, Incline DB Rear Delts - 30 lbs 4 sets of 12 (intentionally going lighter with this isolation movement with a higher rep range... just to see what happens. This was a suggestion in an article I recently a few months back)

Arnold Presses - 40lbs - 3/12 and 1/9 I hadn't done these as "true" Arnolds in a while, so I kept the weight a bit lower. Will probably go a tad higher next time with a 4 set of 8 routine.

Side Cable Laterals - 40 lbs 4 sets of 12. Again, an isolation movement with a little lower weight and a higher rep range.

I felt really good tonight with this workout and I ended just as the Mrs. was ending her circuit training, so she didn't have to wait for me.

Hope you all had a great Wednesday - not far now to the weekend. :D

[GSCampbell]

Solid work - looking good!

[justtryn]

Solid work - looking good!

Thanks, buddy! :D

[jaguarr]

Looks like a killer shoulder routine, man. Nice job! Keep an eye on your progress with it and keep an eye out for potential over-training with it, though. Might wind up being TOO much, might not. Just something to watch. :)

jag

[justtryn]

Looks like a killer shoulder routine, man. Nice job! Keep an eye on your progress with it and keep an eye out for potential over-training with it, though. Might wind up being TOO much, might not. Just something to watch. :)

jag

Thanks, Jag. I will keep an eye on things. It felt really good last night - not too much, not too little. My temptation is always to do more - this is the scaled version as advised by Chris. We'll see what happens!

[jtroster]

Are you stretching your shoulders after each set? If not you might want to. I found doing that kept the tendonitits away.

[jaguarr]

Are you stretching your shoulders after each set? If not you might want to. I found doing that kept the tendonitits away.


Also a good suggestion. I picked up the 30 second stretch after each set suggestion from Leon quite awhile ago and it's helped a great deal with my tendonitis in my shoulder and elbow, as well as helped keep the DOMS a little less brutal.

jag

[GSCampbell]

Hey man,

Got your post about iPods in my journal - I would recommend a little one for workouts. I have a shuffle for my workouts and it is fantastic. I have the less expensive one ($70.00 now I think) - it holds maybe 130 songs and has a lanyard you can hang around your neck so it stays out of the way. Great stuff!

[justtryn]

Are you stretching your shoulders after each set? If not you might want to. I found doing that kept the tendonitits away.

I stretch very inconsistently... but I'll put a big reminder on my log sheet! Thanks for the suggestion. I haven't had tendonitis problems in my shoulder (knock on wood), but I have had issues just below my right elbow. Any particular stretching you suggest?

[justtryn]

Hey man,

Got your post about iPods in my journal - I would recommend a little one for workouts. I have a shuffle for my workouts and it is fantastic. I have the less expensive one ($70.00 now I think) - it holds maybe 130 songs and has a lanyard you can hang around your neck so it stays out of the way. Great stuff!

Thanks! I'll take a look around for one.

[jtroster]

Any particular stretching you suggest?

After each set that hit the shoulders I use this one (http://www.exrx.net/Stretches/DeltoidLateral/SideDelt.html).

[jaguarr]

Thanks! I'll take a look around for one.


Two words: iPod Nano.

That is all.
jag

[GSCampbell]

Two words: iPod Nano.

That is all.
jag


An excellent suggestion.

[justtryn]

Hit the legs tonight - felt pretty good about it. Added the fourth set with 8 reps. Legs were pretty tired by the time I finished.

Squats - Warm up set with 135 lbs. 4 working sets w/ 245 - with the 4th set, I guess you might call that one a PB

Seated Leg Press - 4 sets of 8 @ 215 lbs. I hate the machine they have at this gym for leg presses - it just has too awkward of a feel to it and once I push off, I don't feel like I get the range of motion I should. They're getting a new one next month, thankfullly.

Leg Extensions - 175 lbs 4/8 - slooooow downward motion. I got a good workout on this one - will bump the weight next time

Leg Curls - 150 lbs 4/8 - these burned by the 4th set. Hammies are fried.

Calf Raises - 240 lbs 3 sets of 15 and 1 to 13 (failure). These are becoming the bane of my existance on leg night - although I've never added a 4th set on these before. But by the time I get to set three, my calves are burrrrning! Guess that means I'm doing something right??

Post workout whey shake and creatine drink. Took the family to Pizza Slut tonight - had the salad bar and 6 wings to top things off. No pizza for me though, so not as bad as it could have been.

Later, all! Yippee - tomorrow's Friday!

[justtryn]

Sore legs today, with a little stiffness in the knees when going down stairs. Anything to worry about??

[GSCampbell]

Sore legs today, with a little stiffness in the knees when going down stairs. Anything to worry about??

Unless it persists beyond a day or two I don't think it is anything to worry about - probably just your legs being pissed at you for workin' them hard yesterday. Just some nice DOMS in my opinion. :)

Good job on the PB!

[kimsquit]

Sore legs today, with a little stiffness in the knees when going down stairs. Anything to worry about??

That sounds like a normal reaction. My knees tend to ache the day after I do squats and/or leg presses

:)

[jtroster]

JT,

Why not drop the leg presses and do lunges instead? I have dropped leg presses from my routines.

[justtryn]

JT,

Why not drop the leg presses and do lunges instead? I have dropped leg presses from my routines.

Honestly? Because I'm a Klutz! LOL!!

[jtroster]

Klutz? You should have seen me the first time I tried lunges! It took me a while to figure out how to do them without hurting myself and everyone else in the gym.

First I use dumbells. There is no way I can balance a barbell while lunging. Also DBs move your centre of gravity lower so you can keep better balance.

Second, keep your shoulders back. That also moves the weight into a better position to keep your balance.

Third, I had a trainer coach me in the best form.

[justtryn]

Klutz? You should have seen me the first time I tried lunges! It took me a while to figure out how to do them without hurting myself and everyone else in the gym.

First I use dumbells. There is no way I can balance a barbell while lunging. Also DBs move your centre of gravity lower so you can keep better balance.

Second, keep your shoulders back. That also moves the weight into a better position to keep your balance.

Third, I had a trainer coach me in the best form.

Oh ye of WAY too much faith! LOL ;)

Thanks JT, I'll give it a shot if that new leg press aparatus doesn't come in by March. I do like the presses - except on this particular machine. But I do appreciate the advice!

[Gunn27]

First I use dumbells. There is no way I can balance a barbell while lunging. Also DBs move your centre of gravity lower so you can keep better balance.I second this. I find BB lunges are too dangerous for me to work with heavy enough weight. Using dumbells, I can use heavy weight without killing myself.

Good looking workouts justtryn, keep up the good work. :)

[joed]

4 sets of 8! Grind it out, JT1.

[justtryn]

4 sets of 8! Grind it out, JT1.

Thanks! That fourth set on the squats was a killer! Gonna get those sticks to grow yet!

[eddied27]

Hey Mark...just checked out the thread. Nice work going on. Looks real solid. Sorry about the loss of your mom. Hope all is is well today. I'll keep you and your family in my prayers.

Be well...see you around the threads.

Take care,

Ed

[justtryn]

Thanks, Ed. I appreciate your support.

Arms last night and extra credit legs this a.m. - I'll post the details later. Overall, had two good workouts. What is it about arm pumps, anyway... gotta love'em!

Have a GREAT Saturday, folks! :D

[jaguarr]

Good work in here, brotha! Keep at it! You'll turn those twigs into tree trunks in no time at the rate you're going! :)

jag

[justtryn]

Thanks Jag - coming from you that means a lot.

Ok - so I have two workouts to report this afternoon.

Friday night was arms night - gotta love it.

Work is 4 sets of 8 reps, unless otherwise noted. 75 second rest between sets.

parallel bar dips - BW +35 lbs 4 - I love this movement - good way to get things started. I keep my body as upright as much as possible to work the tris and not my chest.

EZ Bar Curls - 80 lbs - need to go higher this next time. Form was really good - no problems getting through all four sets

Skull Crushers - 75 lbs - could have gone a bit higher, but didn't have a spotter around last night and the gym was almost empty

Close Grip Cable Curls - started with one set of 140 and bumped it to 150 for the remaining 3 sets.

Cable Press Downs - Started with 180 for one set and bumped it to 200 (max on the stack I was using - could have gone for more) for the remaining 3 sets. Did two drop sets of 160 and 120 after the last 200 lb set. Gooood pump! Tiiiired tris! :D

Hammer Curls - 35 lbs (need to go higher next time - no problems at all with form etc. Finished the movement with two drop sets of 25 and 15

******

Saturday - today - extra credit legs day. This is the third Saturday I've done an extra credit leg day and will probably be my last for a few weeks to avoid over training. Pretty much the same routine as earlier in the week - but I did one less set and dropped the leg presses all together. I was still a little sore from Thursday.

Squats - w/u set @ 135 for 12 reps. 3 sets of 8 @ 225

Leg Extensions - 190 lbs 3/8

Leg Curls - 150 lbs 3/8

standing calf raises - 300 lbs 1/12 then two sets at 340 8/10. In the past I've worked at a lower weight (240) with higher reps. I'd always heard (don't you love that saying) that to work the calves you need a higher number of reps. Well, it didn't seem like things were moving up in weight, so I' decided to try the higher weight 8-10 reps this time around. I'll play with this a bit. I'll probably try 360 or so for 4 sets of 8 next week. What do other folks do for calves?

Abs - reverse crunch on a bench - 2 sets of 25. Leg lifts (sitting on the end of the bench) 3 sets 20/10/20 (60 second rest on abs)

Well, that's it. Tomorrow is "rest" day, but I'll probably do a little cardio.

I'm also thinking about incorporating 20 minutes or so of cardio at the end of chest, back and shoulder days (M, T, Wed). Any thoughts on this? Currently my workouts are taking about 40-45 minutes, depending on how busy the gym is.

Have a good one everyone!

[GREENFEATHER]

I am using the old arm blaster jt, it really isolates the biceps, even when using dumbells. I don't have a link for it, they don't seem to have them here at bb.com either. Try some of fittys arm routine, I guarantee you the Scott's will put some size on your bis!! :D

[GSCampbell]

Two very solid workouts there - great work. Enjoy your weekend. :D

[justtryn]

I am using the old arm blaster jt, it really isolates the biceps, even when using dumbells. I don't have a link for it, they don't seem to have them here at bb.com either. Try some of fittys arm routine, I guarantee you the Scott's will put some size on your bis!! :D

Thanks Green for the tip! I actually saw one at the gym the other day, but I've never used one. I found a link to one. I'm assuming this is what you were talking about? http://www.armblaster.com/biceps.htm

I'll give it a shot next Friday!!

[justtryn]

Well, after being scared out of Joed's journal with the "healthy" brussel sprout discussion... shuuuuder - I decided I'd post my Sunday activity - a day of rest for me.

Slept in till 8:30 (5am is my usual "rise and shine" time)

puttered around the house till about 10 - jumped in the shower, went to a brunch... was proud of myself for skipping the mimosas... but completely enjoyed my fattening bacon!

Came home - spent some time int he kitchen making baked chicken breasts, turkey patties and tuna for the next week.

Tonight... just me and the boy at home... decided we'd have a manly snack... vanilla ice cream and hot fudge topping. Do I feel guilty? Nope, not in the least... although I'm thinking this ice cream has a higher milk content as it's upset my stomach... guess it serves me right. But I have to say, stomach ache and all, I'd much rather have my ice cream - you guys can keep your brussel sprouts!! :D

[Gunn27]

Sure, tease us all with the talk of ice cream and hot fudge. All I have to keep me going through the night is rice, chicken and veggies. :mad: Hope you enjoyed the day of rest and the ice cream, I'm just jealous.

[justtryn]

Sure, tease us all with the talk of ice cream and hot fudge. All I have to keep me going through the night is rice, chicken and veggies. :mad: Hope you enjoyed the day of rest and the ice cream, I'm just jealous.

:)

Hey what can I say... after taking my kids to pizza yesterday - they munched MY favorite food, while I sat there and sulked with my plate of salad, I figured I was due for a bowl of my favorite food group!!

:)

[joed]

(jt1, probably gonna make his kids happy by not making them eat brussel sprouts) I can hear it now in their school tomorrow at lunch, "Wow, your dad doesn't make you eat them things? You're SO lucky."

[Hibiscus09]

Yummmmm! After my contests, I overdosed on hot fudge sundaes. :p I love coffee heathbar crunch (Coldstone Creamery) with hotfudge, or pralines & cream (Baskin Robbins) with hot fudge. Yummmmm!

[jaguarr]

Great workout and great cheat meal, man! Heh! Now if we could only get ice cream in brussell sprout flavor! Mmmmmm! :D

jag

[kimsquit]

Yummmmm! After my contests, I overdosed on hot fudge sundaes. :p I love coffee heathbar crunch (Coldstone Creamery) with hotfudge, or pralines & cream (Baskin Robbins) with hot fudge. Yummmmm!

and those delicious-looking Hibby Dibs of yours - which I still haven't tasted
:(

[jaguarr]

and those delicious-looking Hibby Dibs of yours - which I still haven't tasted
:(

:eek:

jag

[kimsquit]

:eek:

jag

it's a chocolate-covered ice cream treat :p

[jaguarr]

it's a chocolate-covered ice cream treat :p


I bet. :eek:

jag

[justtryn]

This is an interesting thread hi-jacking! Yikers!

[GSCampbell]

This is an interesting thread hi-jacking! Yikers!

Yes, anything involving Hibby and some sexual innuendo about a "chocolate-covered ice cream treat" gets my interest too! :D

[justtryn]

I'd been looking forward to hitting the gym all day - then when I got home, distractions galore - got to the gym about an hour later than I wanted. Didn't seem to have as much energy when I got there as I would have liked, but seemed to get things done fairly well.

Flat BB bench - 225 - 4 sets 8 reps. I had been doing the inclines first, but I wanted to see if they were exhausting me too much for the flat bench. Well, I completed all four sets of 8 this time - actually for the FIRST TIME with this number of sets... but I don't know whether it's better to do inclines before or after flat. Maybe it doesn't matter??

Incline BB Bench - 215lbs 4 sets 8/6/7/6 - Apparently, I was a tired pup after my flat bench and I just didn't have it in me to get it all done. - but still gave it my all

Flyes - 60 lbs, flat bench. 4 sets 8/8/7/8 with a pause at the bottom of each rep. This is a pb for me. :) During the third set my left arm just flat out failed on me and I ended up having to drop it. I did it (I beleive) without wrenching anyting out of place.

DB Pull-over - 60 lb dumbell - 4 sets of 8. Not sure I liked this movement - hadn't done it in several months. Maybe I was just plain tired. I didn't have any problem doing it, just didn't feel my best on it.

No cardio tonight. The wife was absolutely pooped out from her circuit training, so we ended the night.

Have a good one!

[GSCampbell]

Great lookin' workout - short & sweet!

[justtryn]

Tonight was back night & abs night. At the suggestion of Chris and Hib, I made a couple of adjustments to my routine. Overall, I felt pretty good in the gym tonight. I was dragging most of the day at work today - not the best night's sleep last night. But still made it to the gym!

Medium Grip Pulldowns - 190 lbs for 1 set of 8, moved up to 200 for 3 more sets. Thanks Hib and Chris for the suggestion to move my hands in a bit - ring fingers on the bend of the bar.

Hammer Grip Pulldowns - 200lbs - 4x8 - Thanks Chris, I'd forgotten how much I liked this movement.

Cable Rows - 200lbs - 4x8

Back Extensions - BW +25 lbs 3x12 - will up the weight next time

Reverse crunches - 2 sets of 25

Leg lifts (sitting on the very edge of the bench) - 2 sets of 25. In this movement I keep my feet together as I lift and lower them, and move my upper body "toward" my feet from a reclining position - start at about 30 degrees and move to about 45 on the upper body movement.

oops! almost forgot - bumped up the bb shrugs to 185lbs 4x8. I had always done these with a lower weight and a higher rep count - someone had told me that's what I needed to do to stimulate them. Well, this morning, I actually have sore traps for the first time doing the movement with a higher weight/lower reps. Things that make you go hmmm. Question - does anyone do shoulder shrugs on a standing calf raise machine? Does it work adequately??

So, that's it for tonight. Was thinking about cardio - but, eh... didn't think too much.

"Talk" to you all later!

[justtryn]

Fairly quick workout tonight - got to the gym when most folks were leaving, so that made it kind of nice tonight. No waiting for anything! Good energy levels tonight as well.

Seated Overhead DB Press - 60lbs 4 sets of 8 reps - last rep on last set damn near didn't get up! I won... it didn't!

Prone Incline DB Rear Delts - 35lbs - 4x8 - was at 30 lbs last week - will want to move this up again next week.

Arnold Presses - 40 lbs - 4 sets - 12/10/11/11

Cable Side Laterals - 50lbs 4x8

Done in 35 minutes - a bit too quick I think. While I feel good about the work I did and my shoulders were toast by the time I was done, I still had energy to work. I may add these to leg day next week. We'll see.

Hope you all had a good hump day! :)

[GSCampbell]

Again - two very good workouts. You seem to be hitting on all cylinders. :D

[justtryn]

Thanks, GS! I appreciate the encouragement! :)

[fitnessman]

Good looking shoulder WO!

[justtryn]

Hit the legs last night - pretty hard on the squats. Felt pretty good!

Smith Machine Squats - W/U set @ 135 for 10 reps, then 225lbs for 8 reps, then moved up to 245 for 4 sets of 8.

Leg Press - whole stack of 200lbs - 4 sets of 8

Leg Extensions - 190 lbs (up from 175) - 4 sets of 8

Leg curls - 150 4 x 8 - my legs didn't want to do these for some reason - struggled through all the sets, but got it done.

Calf Raises - 340lbs 3 sets of 8, then 4th set to failure at 9 reps. Hopefully I'm gonna get some growth!

Legs feel pretty good this morning. The knee stiffness I experienced a couple of weeks ago has disappeared.

Taking today off from work - calling it a mental health day! I've got some honey-do's to do this morning, but I'll check in, in a bit.

Later!

[GSCampbell]

Taking today off from work - calling it a mental health day!

OK, I officially hate you. :mad:

Great job on the workout - 4 sets of 8 would kill me on squats.

[kimsquit]

Lookin' good Just!

:)

[justtryn]

OK, I officially hate you. :mad:

Yawn.... well, it's 11am. I've finished my coffee... watched a little t.v. I suppose I should go take a shower now. Ho hum... ;)

[joed]

Now that the day's almost half over does it mean you half way to being mentally healthy?

[justtryn]

Now that the day's almost half over does it mean you half way to being mentally healthy?

Nope - not even close! Today was more of an effort to not get WORSE! :D

[justtryn]

Holy Crap are my arms tired tonight. After the suggestion came from Green and Fitty that I might look at his bicep blasting routine, I thought I'd give it a shot. Here's Fitty's link http://forum.bodybuilding.com/showthread.php?t=243948

Anyway - my biceps are too pooped to pop! I had never done these movements before (actually never liked the "normal" way of using the preacher bench) and discovered I needed to drop my normal curling weight on the first movement to get anything done - still might have gone a tad too heavy. Anyway - the first two bicep movements are from Fitty's link found above (thanks Fitty) - they're definately keepers. Also made a slight change to my tricep routine and added a movement to hit the long head a bit better. I am very happy with this new tweek. Here's how it all came together:

Weighted parallel bar dips - BW + 35lbs - 4 sets of 8

Fitty's "backwards" preacher bench EZ bar curls - 70lbs (down from 80 with standing curls) 4 sets - 8/8/7/7. Damn, these are a bitc*! But I like'em! :D

Overhead EZ Bar Extentions - 80lbs 4 sets of 8

Close grip EZ curls off an incline bench (another of Fitty's) - 60lbs - 4x8. Could probably have done 70lbs, but since I wasn't exactly sure how to do them correctly, I didn't want to go too heavy. Still, good pump off of these.

Skull Crushers - 70lbs, 4x8 - Wanted to go heavier, but I could tell my tris were about spent. That's ok, though.

DB Hammer curls - 40lbs (up from 35 last time) 4x8

Reverse Cable Curls - 90lbs 4x8 I hadn't done these in a while, and my arm reminded me why - I get a nasty twinge that feels like tendonitis when I do these - so I think I'll go back to my behind the back wrist bb curls next week. They've always worked well for me.

So, that's it. I think things went quite well tonight. Even got a comment from a guy working next to me - "Damn, man, your arms are huge." :D Serious ego boost! The fitty additions are definately keepers. If you're looking to tweek your own bicep routine, you might look at these.

Have a great weekend everyone! :cool:

[joed]

...Reverse Cable Curls - 90lbs 4x8 I hadn't done these in a while, and my arm reminded me why - I get a nasty twinge that feels like tendonitis when I do these...

Same thing happens to me. I hate it. I rest them for a couple wks & try the same movement again with a different machine or free weights & I have to put the elbow straps on & take ibuprofen. I'm about ready to give it up & work on something else; it's not like this is my only 'lagging' or 'sagging' body part.

[justtryn]

Same thing happens to me. I hate it. I rest them for a couple wks & try the same movement again with a different machine or free weights & I have to put the elbow straps on & take ibuprofen. I'm about ready to give it up & work on something else; it's not like this is my only 'lagging' or 'sagging' body part.

Joe - give my bb behind the back wrist curls a try - I get good forearm results when I combo these with DB Hammer curls. Just for some reason, my arms don't like the reverse curl.

[Compuwiz1970]

I may have to give that bicep routine a try as well. Impressive workout Justtryn :)

[Hibiscus09]

Nice workout!! :) Have a great weekend!

[GSCampbell]

Joe - give my bb behind the back wrist curls a try - I get good forearm results when I combo these with DB Hammer curls. Just for some reason, my arms don't like the reverse curl.

I do a superset of EZ Bar skullcrushers and DB Hammer curls on my arm day and I find that this is all the work my forearms can take. Granted, I'm not trying to look like Steve Garvey (Wow! Dated myself there, huh? But he did have huge forearms as I recall.) Anyway, the combination of those two back to back toasts my forearms.

Great workout by the way - and a nice ego boost in terms of the compliment. :D

[justtryn]

Ok - nothing too much on the exercise front this weekend. Yesterday was a "cardio only" day - rode the recumbant bike for about 8 miles. Nothing serious.

Today, the Mrs. and I went for a two mile walk around our neighborhood. It was pretty chilly out, especially with the breeze, but it was still a nice walk - about 45 minutes. We would have finished sooner, but she kept having shin-splint problems.

Back to the weights tomorrow!

Hope you all have had a good weekend!

[joed]

Aside from the shins, how IS jt2?

[mom24boys]

hiyas JT

[justtryn]

Hey there Joe! Still cold on your side of the Rockies? JT2 is doing well - still many of the same struggles in that she believes she should be farther along than she is with her weight loss. There's only so much I can say, though, if you know what I mean. She's trying hard, stronger than she's ever been, but stays pretty much the same weight wise. I have my theories as to why she's not getting the results she wants. But again, there's only so much I can say.

Hi'ya MOM! Nice to see that you stopped by!

-------
Ok - now for today's workout - we won't even begin to talk about my diet today... let's just say I had my cheat meal ;)

Chest today - had the day off due to president's day, so I was able to go in the morning, rather than after work.

Flat BB bench - 225 - 4 sets 8 reps. Good, solid sets. Time to move up the weight on this one.

Incline BB Bench - 215lbs 4 sets 8/7/7/6 - Last time was 8/6/7/6 - so I got one more rep out. I'll hit eight reps on this one yet!

Flyes - started at 60 lbs, for two sets of 8, but I stuggled too much with the 3 second pause at the bottom with these - so I dropped to 50 lbs for the next two sets and had good pauses - great pump on these today.

DB Pull-over - 70 lb dumbell - 4 sets of 8. This movement felt beter today than last week and I bumped the weight up 10 lbs.

Went back this evening with the rest of the family. Helped JT2 with her squats and helped the kids a little bit. 20 minutes of 3.5mph on the treadmill.

That's it for tonight! Later. :cool:

[Hibiscus09]

Family workouts sound like fun -- ummm, I don't think I could get my kiddies to cooperate. :)

Nice job on the workout -- have a great day!

[justtryn]

Family workouts sound like fun -- ummm, I don't think I could get my kiddies to cooperate. :)

Nice job on the workout -- have a great day!

Thanks, Hib!

I can get the kids to the gym usually two times a week - sometimes three. David, my 9 year old was being Mr. Lazy but last night, but my daughter (12) is kicking some butt with her workouts. Both of them are like their dad - they don't like cardio!

[justtryn]

Well, I just got back from the Doc - a followup blood-draw for the angdo-gel he prescribed me about 6 weeks back. He's also been tracking my blood pressure. I've flirted around the edges of high bp for some time, but I've never been on any meds for it. Over the last 18 months I've cleaned up my diet, my choloesterol is good, I don't smoke anymore, and I rarely drink... so, thanks mom, I guess your genes have caught up with me.

So, he's starting me off on a low dose of something called Hydrochlorothiazide (HCTZ) (25 mgs) - I'll take that for the next month and then I'll go back for another eval. He told me it's a mild diruretic and that he's had good luck with folks on it who would have been considered borderline high bp (I've been averaging in the 140's over the lower 90's - e.g., 91-94ish). With the new guidelines on what is a good bp, I'm well within the high range.

He didn't see any concerns with the med and my training... how about you folks? He did say I'll probably drop in energy for a little bit of time, but over a couple of weeks that should come back up again.

Does anyone have any experience with this stuff? I'd really appreciate your input!

[joed]

He may have mentioned this but if not you should eat a banana, orange, or other things that have potassium. Yesterday at the store some medjool dates came in that were picked last wk in Calif, they're loaded with potassium too. Do me a favor - look at the color of your face now & see if it's redder in a couple of wks. My wife takes that med & we noticed it on her.

[justtryn]

Thanks, Joe, for your note. I forgot to put my fruit intake down. It was one hell of a day at work - my brain was fried by noon! Regarding fruit - I love banannas - not a big orange fan - unless it is the juice form.

I'll let you know about the face color, too.

[justtryn]

After a really pissy day at work, I couldn't wait to get to the gym to throw some weights around - especially since I couldn't throw them at work!

Tonight was back night:

Medium grip pulldowns - 220lbs 4 sets of 8. I opened up with a heavier than normal weight tonight. I really needed an endorphine rush. While it was certainly a heavy weight for me, I did alright with it - although I did find myself using a bit of "English" in the 4th set.

Hammergrip pulldowns - 200 lbs 4x8

Cable Rows - 200 lbs 4x8 - by the time I got to this one, I was getting a bit tired. I wanted to pull more weight, but I knew it wasn't going to happen.

Back extensions - BW + 25lbs - 3 sets of 12

Abs - Reverse crunches on a bench - 2 x 25
Leg lifts - 3 x 15

That's all for now folks! Later. :cool:

[GSCampbell]

I couldn't wait to get to the gym to throw some weights around - especially since I couldn't throw them at work!

Now there's an idea!

Excellent looking workout! I hope Wednesday is better at work (for you and me!)

[Hibiscus09]

Nice job! Sometimes those kinds of days make for a better workout. :)


although I did find myself using a bit of "English" in the 4th set.


You didn't throw your leg across the bar, did you? :D

[justtryn]

Hey GSC & Hib! The gym is made for mad days at work, I'm convinced. Wednesday wasn't much better than Tuesday... but, oh well.

So last night I decided to change things a tad - as those of you that have followed my thread thus far, I'm on a 5 day spit - one body part per day. Now, while I went that route to shorten up the time I spend in the gym, I find at the end of the workout (40 minutes or so) I'm not as worn out as I "think" I should be. Sure, the body part I've worked (e.g., legs or back) are pooped out... but I feel like I still have some energy to burn. Maybe it's simply a mental thing - "I need to spend more time to get better results." I'm also begining to think I need more than Sunday for rest (my gym is closed that day anyway). Saturday has been my extra-credit day where I'll do a few extra sets of this or that to try to work on what I see as a lagging body part. I don't believe I'm on this sort of spit, at this time, but I would imagine I could get there fairly easily. So, I'm not sure what to do. Last night was normally shoulder night, but I also did my Thursday leg routine as well. I finished in about 65 minutes and REALLY felt like I'd had a good workout and used all the energy I had to use. So, I'll ponder this over the next few days. I feel like my chest day and arm days are both stand alone routines - at least for me. My back and shoulders might be something to combine.... eh, just thinking out loud now.

So - here's last night's workout

LEGS

Smith Machine Squats - 2 warm up sets, 1 w/ 135 lbs for 10 and 1 @ 225lbs for 8. Then moved to 4 working sets of at 245. Felt really good and worked hard on these, but today, my lower back is hurting me (history of back problems) I wonder if I pushed a bit too hard! Maybe I'll back off a few pounds.

Leg Press - skipped these tonight - a physical therapist was working with someone on the machine and I didn't want to wait.

Leg Extensions - 190 lbs 4x8 - will bump the weight next time. I explode upward and move downward very slowly with these.

Leg Curls - 150 lbs 4x8 - these were toughies for some reason - no increase on weight!

Standing Calf Machine Raises - 360 lbs 1 set of 8. Bumped to 400 lbs and did 3 more sets of 8. I'm still working on these - I was going with a lower weight and higher rep... but I think I've finally found a way to stimulate these puppies. My wife says they look bigger. I lost my measurement sheet, so I don't know for sure.

SHOULDERS

Seated DB Press - 60lbs 4 sets of 8. Really good work on these. Last few reps on the last set was a struggle, but made it through ok with no spotter.

Incline DB Rear Delts - 40 lbs - 4x8 - these kicked my a** !

Arnolds - 35lbs 4 sets of 12 - intentionally going with lower weight and higher reps on these. That last set was a killer!

Side Laterals - 50lbs 4x8's - I was pooped out by the time I got to these...

Crap! I just realized I didn't do shrugs last night! Oh well, not the end of the world.

Weekend is almost here folks!! :cool:

[GSCampbell]

The workout looks good.

In terms of the split, I am a proponent of "less is more." I am doing lower sets/reps than you (typically 3x6) but my philosophy is that I hit it as hard and heavy as I can on the three or four days I train and then rest, rest, rest!

I think it is easy to fall into the trap of "more time = better results" and it may work for some. I have found that it doesn't work for me. I am typically in and out of the gym in 60 minutes or less.

[justtryn]

The workout looks good.

In terms of the split, I am a proponent of "less is more." I am doing lower sets/reps than you (typically 3x6) but my philosophy is that I hit it as hard and heavy as I can on the three or four days I train and then rest, rest, rest!

I think it is easy to fall into the trap of "more time = better results" and it may work for some. I have found that it doesn't work for me. I am typically in and out of the gym in 60 minutes or less.

Oh, I definately believe that it is quality not quantity that we are looking for - and by quantity in this instance, I am meaning the amount of time spend in the gym. Before I split things up to a "part" per day, I kept the workout to 60 minutes or so... but now I'm at 35 or 40 minutes, which just seems to be too short (at least for me). I believe I look at it this way as I not only want to build muscles, but burn as many calories when I'm in the gym as possible. Does that make sense? So, for instance, when I'm there doing my shoulder routine and I'm done in 35 minutes... I think to myself, well my shoulders are toast, but I still have some energy for something more. IF I were to change things up, it would probably look something like this:

Chest
Legs
Back & Shoulders (alone, these are my shortest workouts)
Rest (maybe cardio)
Arms
Extra Credit day
Rest

Right now the only "hard" rest day I have is Sunday. I don't have to workout on the extra credit days, but there are times when I feel I want to hit something a bit harder to spur growth... I've done this most recently with my legs. If I don't use the day to lift, like last Saturday, then I either do nothing, or cardio (walking).

[justtryn]

Arms & Abs

I worked arms tonight, since I got off track yesterday with my "mixing" things up. The Mrs. and I carpool to work and she had a nasty migrane, so we ended up going home early. She went to sleep, and I went to the gym.

Overall, good energy tonight, although I'm still trying to get used to Fitty's first bicep exercise.

Here's how the afternoon went:

Weighted Dips - BW +35lbs, 4 sets of 8 reps

Fitty's "backwards" preacher bench EZ bar curls - Because I'm still feeling awkward on the movement, and because these are dam* hard, I dropped the weight to 60lbs. Fitty... is this normal, the need to reduce the weight to do this movement correctly?

Overhead EZ Bar Extentions - 80lbs 4 sets of 8 - I really knocked these out today. No struggles. Probably need to bump these up next time.

Close grip EZ curls off an incline bench (another of Fitty's) - 70lbs - 4x8, that's up from 60lbs last week. I got a good pump on these - that last set with the partial reps is a killer.

Skull Crushers - 70lbs, 4x8. I wanted to go heavier this week, but I was just about the only one in the gym at 2:30 pm...the others that were there could have never spotted me.

DB Hammer curls - 40lbs 4x8. I need to bump this one up. I've been moving slowly on these because of the tendonitis I experienced last year from going too heavy.

Behind the back BB wrist curls - 130 lbs - 4 sets of 12.

Reverse Crunches - 2 sets of 25
End of the Bench leg lifts - 1 set of 25, 1 set of 30.

Good workout today.

I have to share an experience that happened to me today. The Mrs and I went to lunch with some mutual friends - another husband and wife (only had salad, thank you). I hadn't talked to the guy in some time, but he kept, well, checking me out! I kept thinking to myself, "what the hell?!" So this evening he calls my wife and wants to know what kind of weight lifting routine I've been doing because I look like I've "gotten really big and in really good shape!" I couldn't believe it! He's the sort of guy that runs several miles a week. He lifts - but only light weights. He wants to gain muscle and I keep telling him he'll never do it with the light weight he's lifting... that it's essentially another form of cardio for him. Anyway, the fact that he asked (even if his ego wouldn't let him call me) was certainly a boost to me! :D I mean, I know I still have a LONG way to go, but it's still nice to hear that someone notices all your hard work.

Anyway - that's been my day.

Later! :cool:

[joed]

Not just notices but also wants to know the details of how you do it. Nice.

[bcapprentice]

I have to share an experience that happened to me today. The Mrs and I went to lunch with some mutual friends - another husband and wife (only had salad, thank you). I hadn't talked to the guy in some time, but he kept, well, checking me out! I kept thinking to myself, "what the hell?!" So this evening he calls my wife and wants to know what kind of weight lifting routine I've been doing because I look like I've "gotten really big and in really good shape!" I couldn't believe it! He's the sort of guy that runs several miles a week. He lifts - but only light weights. He wants to gain muscle and I keep telling him he'll never do it with the light weight he's lifting... that it's essentially another form of cardio for him. Anyway, the fact that he asked (even if his ego wouldn't let him call me) was certainly a boost to me! :D I mean, I know I still have a LONG way to go, but it's still nice to hear that someone notices all your hard work.

Anyway - that's been my day.

Later! :cool:

Must be nice to get that kind fo compliment!

[Hibiscus09]

Nice compliment! It is nice when people think you're in such great shape that they want to follow your lead. :)

[justtryn]

Thanks, Michael and Hib. But, like I said, I have a LONG way to go. I'm sure most would still consider me a slob - but, I'm trying! I think he sees me now, and remembers what I looked like a year and a half ago!

[justtryn]

What a productive Saturday!!

Today was my "extra credit" day at the gym, where I give a little extra attention to some area I think needs a little work.

Started with Squats: w/u 135 lbs 1 set of 10. 3 working sets at 225 lbs. I dropped the weight on these a little from Thursday as I feel I went too heavy and strained my lower back a bit - nothing serious, just my body reminding me that I have problems with my back.

Calf Raises - 400 lbs 3 sets of 8 - My wife says she's noticed growth in my calves, so my re-working of this routine must be doing something. :)

Went from Legs to shoulders:

DB Press: 60lbs 3 sets of 8

Cable Front Laterals: 40lbs 3x8

Lever Shoulder Press: 140 3x8 - I had't used the lever press in probably a year. Just did it today for something different.

Cable Rear Lateral Pulls - 40 lbs 3x8. I got these from Kimsquit a few weeks ago, but hadn't tried them yet. Today was the day...and...- I LIKE'EM! They'll be incorporated into the next shoulder day.

That's it for the workout. Had my post workout shake and carbs. Went to the store to pick up a few things. Made it home, turned on the olympics and watched a bit of hockey... then I noticed the couch was RIGHT in a sun beam (beautiful day today - 54 degree high). So, what do I do, I take a que from our cat and take a nap in the sun!! That finished my productive day! Gotta love it! ;)

Have a good one, folks! :cool:

[ChocoChick]

Anyway, the fact that he asked (even if his ego wouldn't let him call me) was certainly a boost to me!

Sounds like you are on your way :) Don't you love it when someone else notices your hard work?

[eddied27]

Nice work, Mark!! Love the compliments, huh? They can be an ego boost alright. Looks like you're well on your way. Keep it up!!

Hope all is well...54 degrees huh?...little snow and <32 today...took kids to see Curious George. They loved it...took my nap then...LOL.

Take care...Ed

[Gunn27]

Nice work JT1, and congrats on having someone notice your progress that's a great reward . :)

[justtryn]

A new week - and new opportunities for all of us!

Have a great day, everybody!

[justtryn]

Ok - so Monday was chest day. I get to the gym, fired up, ready to work. I start with the flat bb bench, seems like I'm struggling from set # 1! Same weight as last couple of weeks, thinking (before I started that this would be the last week at 225 before I bump it up a bit.) Same thing happens with me on the incline bench. I move to the flyes - ok strength here, although the last set or two was more of a stuggle than usual. Pullovers, more difficult as well.

So, I'm thinking to myself, "what the he**?" I'm not over training - no other "typical" symptoms of that. What's changed? Well.... yesterday ws the first chest day since I stopped using creatine. I had convinced myself I wasn't responding to it, plus with the bp med, which is a mild diuretic (yes, I did go ahead and go with the med - but I did look into the supplements you all suggested - thank you, once again, for all of that info, especially you, Greenfeather) - I went off of the creatine which, of course, causes you to retain a bit of water. No sense in taking two things which counteract one another. Ugh - what a disappointment. So, here's last night's stats. It will be interesting to see how the rest of the week goes.

Smith BB Bench - 225 lbs 1 set of 8 then 6/7/5. Now, even though I went down in reps, I did work HARD and when I got done with these and the inclines, had a hell of a pump.

Smith Incline Bench - 215lbs - 1 set of 8 - really struggled on this - dropped to 205 as I felt if I kept going with 215, I might hurt myself. with 205 I did 4 more sets - 7/7/6/6 - I added the last set just to "spite" my muscles! Didn't work - oh well. :)

DB Flyes - 50 lbs 4 sets of 8 with a three second pause on the bottom of the movement. This is the same as last week, although the last two sets were definately more difficult.

DB pullover - 70lbs - 4x8 - same as last week, but they did seem a bit more difficult.

So, while I'm not positive it was the creatine, it's the only significant change I've had in the last week. It will be interesting to see how the rest of this week goes. I did talk to the gym owner about it as well. He's a competative "stong man" guy, and a certified trainer - so I thought he might have some ideas. He thinks it's the creatine, especially since I'm not facing any other "over training" symptoms.

So...Even though I had to drop those weights, my body is telling me I still had a good workout. I just may need to back of a tad on the weight and work back up again. This seems (please correct me if I'm wrong) the best way to get the weight back up again - drop back maybe 10 lbs and begin pushing forward again, adding weight when I can complete 4 sets of 8.

Have a good one folks. I look forward to your observations. :cool:

[GSCampbell]

I'm interested to see how the rest of the week goes as well - if this is a trend or just one workout during which you may not have had your "A-Game" for one reason or another. I am not ready to assume it is the lack of creatine but what the heck do I know?

Question or two for you:

How long have you been doing the 4x8 protocol? Maybe your body is looking for a change.

When was the last time you took a break from the weights? I usually take a week away every 8 weeks or so and I find that helps.

Just a couple of thoughts. Still, overall a good looking workout.

[justtryn]

I'm interested to see how the rest of the week goes as well - if this is a trend or just one workout during which you may not have had your "A-Game" for one reason or another. I am not ready to assume it is the lack of creatine but what the heck do I know?

I dunno either - it will be interesting tonight as I'll be wokring on legs and back.


Question or two for you:

How long have you been doing the 4x8 protocol? Maybe your body is looking for a change.

I don't think that's the case yet - I started the 4x8's the first part of February. (after some adjustments in January from a 3x10 routine)


When was the last time you took a break from the weights? I usually take a week away every 8 weeks or so and I find that helps.

Well - Due to the death of my mother in mid October, I got out of my normal routine for many things, including lifting. I did not get back to a regular schedule until the beginning of January. I do take regular breaks - about 12 weeks apart. But, I'm going to keep an eye on things this week and see how it goes.

Thanks for the comments, GSC!

[joed]

I'm wondering the same thing as you & GSC are; don't know how long it takes for creatine to be flushed out of the body.

[KALIMAN91]

Yeah it could be many things. How has your sleeping been the last day or two? What about your diet? Did you miss a meal or maybe short yourself on some cals the last day or two? What about water?

Then again it could be as simple as you just had an off day.

[justtryn]

Yeah it could be many things. How has your sleeping been the last day or two? What about your diet? Did you miss a meal or maybe short yourself on some cals the last day or two? What about water?

Then again it could be as simple as you just had an off day.

While things have been stressful at work the last few days, it hasn't affected my sleep - I average 7 hours a night and seldom wake up during the night.

Diet has been normal/clean - 6 meals a day, etc. Water - a gallon a day.

[jaguarr]

I'll give you the advice my dad always gave me (including when I stepped on a nail that went clean through my foot when I was 14)... "Walk it off!". :D

Seriously, it can take a little while for the creatine to flush out of your system and for your body to readjust. Keep up your water intake up. I wouldn't worry too much about it at this point. Besides, everyone has off days. If you have two weeks of off days, then we'll talk. :)

jag

[justtryn]

Hit Legs and back tonight - was probably a bit much, but I made it. BTW - I have some general questions for folks below in the text - if you have a chance, please chime in on them! In the past, I think they may have gotten lost in all my verbage! Thanks. :D

After tonight's workout, I'm beginning to think last night's benching problems were not creatine related - but we'll see after I complete the rest of the week's work.

Started off with legs tonight - prefaced the lifting with some good stretches and then deep knee bends with no weight.

Smith Machine Squats - w/u set of 135 lbs for 10 reps. Bumped to 225 lbs for a set of 8; then up to 245 for a set of 8. By this time I was feeling really good and really strong. Nothing like last night. Bumped the weight to 255 (a pb) and did 2 sets of 8. Figured what the hell, and bumped it up to 260lbs for one set of 8...another pb. Damn that felt good!! :D I used to hate leg night - now I'm beginning to love it!

Leg Extensions - 205 lbs - (pb) 4 sets of 8. Could have gone higher.

Calf Raises - 400 lbs 4 sets of 8. Now I had something really weird happen with these - When I began the first upward movement on the calf raise machine, I felt a POP in my left calf... actually it was right at the lower end of the calf. I stopped (with the weight on my shoulders) but didn't feel anything further. When I finished, I stepped off the machine and the place where it popped was hurting. But when I moved my calf around the pain stopped. Very weird. Any ideas?? Since it wasn't hurting when I was lifting, I went ahead and finished up with three more sets of 8. I probably shouldn't have, but...

Leg Curls - only one machine in the gym for these and it was being used every time I was ready to go to it... ended up skipping them all together.

I know deadlifts work your hammies, but I've always wondered how much work they get from squats. Anyone have opinions???

Moved on to medium grip pulldowns - 210 lbs - 4 sets of 8. Last set was a tough one. I was beginning to think I used all my energy on my legs.

Hammer grip pulldowns - 190 lbs - 4 sets of 8.

Seated Cable Rows - 180 lbs - 4 sets of 8. Getting really pooped here. Wanted to go higher with the weight, but decided against it.

Back Extension - BW + 25 lbs - 3 sets of 15.

So, that's it. Other than getting pooped out by the time I got to my back work, I felt really good about my workout tonight - especially the legs. I may put them back to their own night - but we'll see.

Later! :cool:

[GSCampbell]

When I began the first upward movement on the calf raise machine, I felt a POP in my left calf... actually it was right at the lower end of the calf. I stopped (with the weight on my shoulders) but didn't feel anything further. When I finished, I stepped off the machine and the place where it popped was hurting. But when I moved my calf around the pain stopped. Very weird. Any ideas??:

Not sure here - I have never had this happen. I guess I would keep an eye on it and see if anything develops


I know deadlifts work your hammies, but I've always wondered how much work they get from squats. Anyone have opinions???

I think it has a lot to do with how low you go on the squats. I have seen somewhere that the closer to ATG you get, the more hammie recruitment you get.

Very solid looking workout - great job on those squats!

[jaguarr]

Bump to everything GSC wrote. :D

jag

[joed]

...I felt a POP in my left calf... actually it was right at the lower end of the calf...

I don't like the sound of it. If it wakes you up tonight I'd start thinking "Uh Oh".

[justtryn]

I think it has a lot to do with how low you go on the squats. I have seen somewhere that the closer to ATG you get, the more hammie recruitment you get.

Very solid looking workout - great job on those squats!

Thanks, GSC. I definately feel my hammies working when I squat really low - no doubt about it. I was just curious, more than anything.

On the squats - My goal is to hit 300 lb working weight by the end of Summer - I think I'll make it in plenty of time (crosses his fingers)

[justtryn]

I don't like the sound of it. If it wakes you up tonight I'd start thinking "Uh Oh".
It was definately a weird feeling - but what made it stranger was the fact that it only hurt when I was just standing there. It's not hurting now as I sit here at the computer - nor does it hurt when I move around. It's just odd... but, consider the source! ;)

[GSCampbell]

On the squats - My goal is to hit 300 lb working weight by the end of Summer - I think I'll make it in plenty of time (crosses his fingers)

No sweat - you're working with 260 now. 300 is right around the corner.

[justtryn]

Thanks, buddy. HEY! I just noticed I have little star thingies on my journal thread! Where'd these come from?? Someone likes me... they really like me! (I know that's from some movie, but I have no idea what one... lol)

[justtryn]

Wait a minute - I know what that's from... Rudolf the Red Nose Reindeer! Of course!! :D

[justtryn]

Well, I woke up this morning and the tendons (at least I think that's what they are) at the base/bottom of my calf muscle are stiff and sore this morning. That POP! must have been something besides my imagination! Not good.

[justtryn]

Well my calf isn't bothering me at all today... so who know's what the mystery "pop" was the other day.

Hit the shoulders today - good work, I think, overall. Good energy levels for the most part, although I wasn't able to go as heavy as I had hoped on a couple of movements. Oh well...

Seated DB Press: 60lbs 4 sets of 8. That last set was a toughy, but I got it done.

Prone DB Rear Delts - 40lbs - 4x8

Cable Front Laterals: 50lbs 2x8 then 40lbs 2x8 (wanted to go 50 for all 4, but it just wasn't in the cards.)

Cable Side Laterals: 50lbs 4x8

Kneeling, bent over Cable Rear Lateral Pulls (a Kimsquit patented move)- 50 lbs 4x8. I really like these. 10 lbs heavier than last week.

Sooo, that's it for now folks. Arms are tomorrow.

Later! :cool:

[jaguarr]

Nice workout, man. I think we should call Chris's Rear Lateral Cable Pulls "Hurl Curls" because you do them in the exact same position you're in if you're slouched over the toilet bowl doing technicolor yawns. :D

jag

[justtryn]

Nice workout, man. I think we should call Chris's Rear Lateral Cable Pulls "Hurl Curls" because you do them in the exact same position you're in if you're slouched over the toilet bowl doing technicolor yawns. :D

jag
Hurl Curls it is! :D

[Hibiscus09]

Nice job on the workout! :) Hope you have a great weekend!

[justtryn]

Today was arms day - it was good to get to the gym to work off a bit of frustration! Today was also the last day of the week that started so poorly, which I had attributed to dropping creatine. Well, the informal jury is in... and I'd have to say dropping creatine had no real impact on my workouts. So this week's chest day was just "one of those days."

So, on to today. I did a bit more "adjusting" to my arm routine and really felt good at the end of tonight.

Weighted Dips - BW+35 lbs - 4 sets of 8 (after a warm up set of 10 with no weight)

"Backwards" preacher bench EZ bar curls - started with one set 8 with 60 lbs and knew I could do more. Bumped to 65 lbs for 3 sets of 8. Good pump. This was really the first time I've used this movement and felt as though I was doing it pretty well, form wise. But instead of a two second squeeze/pause at the top, I held rep #8 at the top of the movement. Had a good burn and pump. Damn, those hurt! :D

Overhead EZ Bar Extentions - 85lbs 4 sets of 8 - This was a bump of 5 lbs from last week, and a PB. I was able to really get into this movement and at the end, realized I needed more weight!

Close grip EZ curls off an incline bench (another of Fitty's) - 70lbs - 4x8.

Skull Crushers - 75lbs, 4x8. 5 pounds heavier than last week, but still not a PB. When this was one of my first movements, I was pushing 80 and 85 lbs. That's ok.

Standing EZ bar curls - 50lbs 4x12 (fast reps)I added these back into the routine, but did them at a lighter weight for a few more reps - looking for a pump. Nothing scientific about it - just "felt" like I wanted them back in the routine.

DB Hammer curls - 40lbs 4x8.

Behind the back BB wrist curls - 130 lbs - 4 sets of 12.

Well, that'll do it for today. I was really pleased with the work tonight. Great pump!

Have a great weekend, everyone. We've got a school "science olympiad" to go to for my daugher tomorrow morning, then a small get together with some friends in the evening... with the kids spending the night at grandmas! Woo hoo! ;)

Later, all! :cool:

[CROWLER]

Ok - so Monday was chest day. I get to the gym, fired up, ready to work. I start with the flat bb bench, seems like I'm struggling from set # 1! Same weight as last couple of weeks, thinking (before I started that this would be the last week at 225 before I bump it up a bit.) Same thing happens with me on the incline bench. I move to the flyes - ok strength here, although the last set or two was more of a stuggle than usual. Pullovers, more difficult as well.

So, I'm thinking to myself, "what the he**?" I'm not over training - no other "typical" symptoms of that. What's changed? Well.... yesterday ws the first chest day since I stopped using creatine. I had convinced myself I wasn't responding to it, plus with the bp med, which is a mild diuretic (yes, I did go ahead and go with the med - but I did look into the supplements you all suggested - thank you, once again, for all of that info, especially you, Greenfeather) - I went off of the creatine which, of course, causes you to retain a bit of water. No sense in taking two things which counteract one another. Ugh - what a disappointment. So, here's last night's stats. It will be interesting to see how the rest of the week goes.

Smith BB Bench - 225 lbs 1 set of 8 then 6/7/5. Now, even though I went down in reps, I did work HARD and when I got done with these and the inclines, had a hell of a pump.

Smith Incline Bench - 215lbs - 1 set of 8 - really struggled on this - dropped to 205 as I felt if I kept going with 215, I might hurt myself. with 205 I did 4 more sets - 7/7/6/6 - I added the last set just to "spite" my muscles! Didn't work - oh well. :)

DB Flyes - 50 lbs 4 sets of 8 with a three second pause on the bottom of the movement. This is the same as last week, although the last two sets were definately more difficult.

DB pullover - 70lbs - 4x8 - same as last week, but they did seem a bit more difficult.

So, while I'm not positive it was the creatine, it's the only significant change I've had in the last week. It will be interesting to see how the rest of this week goes. I did talk to the gym owner about it as well. He's a competative "stong man" guy, and a certified trainer - so I thought he might have some ideas. He thinks it's the creatine, especially since I'm not facing any other "over training" symptoms.

So...Even though I had to drop those weights, my body is telling me I still had a good workout. I just may need to back of a tad on the weight and work back up again. This seems (please correct me if I'm wrong) the best way to get the weight back up again - drop back maybe 10 lbs and begin pushing forward again, adding weight when I can complete 4 sets of 8.

Have a good one folks. I look forward to your observations. :cool:

You said you look forward to our observations. To me you would get more out of your workouts if you were to reduce the overall number of sets you are doing.

Eg you do 28 sets for arms in a single workout. I don't do 28 sets for arms in 3 weeks.

IMO even if you cut your workouts in half you still would be overdoing it, but even with the 50% reduction you would see a positive differance in just 2 or 3 weeks.

Another thing I believe you said that you use the same weight for all the sets of a particular exercise. I don't understand how a person can use the same weight for the first set as they do on their fourth set if they are putting in total effort on each set. To me if you gave it your all on set #1 a person would not have enough strength left to repeat the same number of reps in sets 2 - 4 without a REALLY long rest.

Just my 2 cents.


CROWLER

[justtryn]

You said you look forward to our observations. To me you would get more out of your workouts if you were to reduce the overall number of sets you are doing.

Eg you do 28 sets for arms in a single workout. I don't do 28 sets for arms in 3 weeks.

IMO even if you cut your workouts in half you still would be overdoing it, but even with the 50% reduction you would see a positive differance in just 2 or 3 weeks.

Another thing I believe you said that you use the same weight for all the sets of a particular exercise. I don't understand how a person can use the same weight for the first set as they do on their fourth set if they are putting in total effort on each set. To me if you gave it your all on set #1 a person would not have enough strength left to repeat the same number of reps in sets 2 - 4 without a REALLY long rest.

Just my 2 cents.


CROWLER

Thanks for the observations, Crowler.

While I appreciate your point of view, I have to say that everyone has their own way of doing things. The trick is to find what works for you. You've been on the board long enough to see a lot of different variations, and I'm sure you've seen that there are several folks using the same weight on the first set as the last. Take a look at Jag's journal, for instance. Others pyramid their weights, some mix it up within their daily work, etc., etc.

I've learned to listen to what my body tells me. I like to change things up a bit from time to time and have tried different variations over the last 18 months since I got back into weights. Full Body, HIT, HST, German Volume, pyramids, etc. 4 sets of 9 - well, that's what's working for me. When I start a routine, say shoulders, I may rest 60 seconds between the first and second, 75 between the second and third and 90 to 120 between 3 and four. Again, I'm just listening to my body.

I've found my routine works well for me. I do the best when I dedicate a day for a certain muscle group - sure others groups (e.g. shoulders or tris) get involved when, for instance, I work my chest, but I try to make sure I have an adequate number of days in between chest and shoulders or arms before I focus on that body part. I am seeing progress and growth. I try to bump my weight when I am able to do 4 good sets of 8 reps. I'm not as vigalent as I need to be on this, but that's what I try to do... and by the time I'm done with a routine, I'm pretty much toast. I've lost a lot of fat and gained a lot of lean muscle over thel last 18 months.

That's my story - and so far so good! :D Again, thanks for dropping by.

:cool:

[jaguarr]

Pyramiding is certainly not an invalid approach, and can be very effective, actually. I've used it here and there to break up a plateau, and I do some small amount of modified pyramiding in my routines by doing heavier warmup sets for core lifts, particularly on squats and deads. Once I have a muscle group warmed up, though, I'm pretty well good to go and don't really need to ease into lifts through pyramiding. But, I have found good success in finding a weight that pushes me to the limits on each and every single set and found that the majority of my growth happens in that particular sweet spot, moreso than being more calculated about pyramiding, anyway. However, I know people who absolutely swear by pyramiding and it's a core component of their routines because it works wonders for them. Everyone's body is different and reacts differently to different stimuli, I suppose.

That said, I do agree with Crowler that your arm day looks it could be borderline overtraining, JT1. Might be worth considering backing the number of exercises down (I have a lot of different lifts that I love, so I started rotating them in and out every other week with other lifts) and then bumping your weights up to make up for your backing the total number of sets off. For example, I'd only ever do three different lifts for biceps in one workout. Go heavy and hard and get the hell out of the gym. Sometimes more is not better, better is better. :)

jag

[justtryn]

Tis a new week folks - have a great one.

By the way, if you could, please keep JT2 in your thoughts and prayers. She's having some weird medical issues going on right now (female stuff) and they can't quite figure out what the hell is going on. The leading theory is a miscarriage. :(

[justtryn]

That said, I do agree with Crowler that your arm day looks it could be borderline overtraining, JT1. Might be worth considering backing the number of exercises down (I have a lot of different lifts that I love, so I started rotating them in and out every other week with other lifts) and then bumping your weights up to make up for your backing the total number of sets off. For example, I'd only ever do three different lifts for biceps in one workout. Go heavy and hard and get the hell out of the gym. Sometimes more is not better, better is better. :) jag

Hey Jag - I did go back and look again at the arm routine and made some adjustments. The favorite lifts issue - that's the problem. I might just rotate some of them. I definately believe in the "more is not better" and didn't think I was doing too much. But, this is always a work in progress. :D

[GSCampbell]

Tis a new week folks - have a great one.

By the way, if you could, please keep JT2 in your thoughts and prayers. She's having some weird medical issues going on right now (female stuff) and they can't quite figure out what the hell is going on. The leading theory is a miscarriage. :(

Consider it done - prayers coming your way!

[justtryn]

Tonight was chest night - good workout. Felt much better about it than last week - that's for sure. I kept the inclines backed off again and my body told me that was the right thing to do.

Smith Flat Bench - 225 4x8 - Yeah! Hit it finally - four good sets, 8 good reps on each. That last reps was a bitc*, but I won!

Smith Incline Bench - 205 - 3x8 & 1x7. That last rep, I locked up about half way up. One thing I noticed with both the incline and the flat was that I was much more focused (mentally) on my chest muscles as I did the movement.

DB Flyes - 50 lbs, 4x8 with a 3 second pause at the bottom of the movement. Good pump. Finished with a drop set @ 30lbs for another 8 reps

DB pullovers - 70lbs, 4x8 - time to move this one up.

Well, folks, that was it. A good workout, good pump. Body telling me I did my best tonight.

Later! :cool:

[Hibiscus09]

Morning justtryn -- I'll keep JT2 in my prayers. I'm sorry she's having problems. :(

Nice job on your workout!

[justtryn]

Morning justtryn -- I'll keep JT2 in my prayers. I'm sorry she's having problems. :(

Nice job on your workout!
Thanks, Hib. I (we) appreciate it!

:)

[justtryn]

Hi all - and thank you to everyone who's messaged me about JT2. No new "news" really. The doc has put her on a 10 day prescription to get certain issues stopped - then we'll figure out what the hell has caused all this. Her dr seems quite concerned about her latest ultrasound which shows a "complex" cyst on her left ovary - essentially, it is a two inch cyst, which contains ANOTHER cyst within it. He says these are fairly rare, and a concern for him. So, we'll see.

As for gym work - well yesterday was back and today was legs. I don't really have time to give the stats, but both were good workouts and I was one pooped pup by the time they were done. JT2 is also going - I'm pushing her a bit to occupy her time. She's rather fatigued, so she's only doing light work at this point.

I was looking at my written log yesterday and noticed I was almost 10 weeks into this current set up... so I'm looking at some others that will maximize hypertrophy (I'm not too concerned about strength in this next cycle). I've done some reading on some of Waterbury's methods - specifically his 24/50 principle. So, now I'm putting something together that I will start next week and run for 8 to 10 weeks. At the end of that time, I'll take a week off from lifting all together and re-evaluate where I've been and where I'm going.

Get this - I was talking to the guy who owns the gym I go to. I've mentioned him before - he competes in both strong-man and power lifting comps. Showed me some really cool pics from a contest he went to last year in Russia. Anyway, he was asking me about my goals, etc. As we were chatting, I said something like, "well, who knows... if I get my act together, maybe I'll try to enter a contest when I hit 40. Wouldn't that be a hoot." He looks at me, and says "you can get there - just make the decision to do it, if that's what you want. I'll help train you. I can get you there." - - -- anyway, I'm not too sure what to think about that. Obvioiusly, I'm no where near where I need to be - especially at a 22%BF! But, in two and a half years, I suppose I could get my lazy butt in gear. The biggest thing is getting around the idea in my head. Me... competing in ANYTHING that has to do with my body (other than football in highschool) seems so totally foreign to me. Ah well.. something to ponder, I suppose.

Well, have a good one, all!

M.

:cool:

[GSCampbell]

As previously stated - more prayers coming your way.

In terms of the workouts, Waterbury seems to be very popular here lately - his stuff is good so why not.

Keep up the good work - we're thinking about you.

[justtryn]

As previously stated - more prayers coming your way.

And they are certainly appreciated, GSC (and everyone else)!


In terms of the workouts, Waterbury seems to be very popular here lately - his stuff is good so why not.

I noticed the same trend, so decided to take a look. Seems to have developed lots of routines for different purposes on that other site. I'd like to know more about who he is though.

Oh, by the way - that problem with my left calf has re-emerged. Stiff and painful again this morning after working them last night. I think it's time I give them a break for a couple of weeks. Heavy sigh.

Later! :cool:

[kimsquit]

Get this - I was talking to the guy who owns the gym I go to. I've mentioned him before - he competes in both strong-man and power lifting comps. Showed me some really cool pics from a contest he went to last year in Russia. Anyway, he was asking me about my goals, etc. As we were chatting, I said something like, "well, who knows... if I get my act together, maybe I'll try to enter a contest when I hit 40. Wouldn't that be a hoot." He looks at me, and says "you can get there - just make the decision to do it, if that's what you want. I'll help train you. I can get you there." - - -- anyway, I'm not too sure what to think about that. Obvioiusly, I'm no where near where I need to be - especially at a 22%BF! But, in two and a half years, I suppose I could get my lazy butt in gear. The biggest thing is getting around the idea in my head. Me... competing in ANYTHING that has to do with my body (other than football in highschool) seems so totally foreign to me. Ah well.. something to ponder, I suppose.

If someone has said to me 3 years ago - before I ever picked up a dumbbell - that I'd be an active competitor in bodybuilding, I'd have probably peed myself laughing. "Scrawny old me? on stage? Not bloody likely!". I weighed 164 pounds soaking wet and 16% of that was bodyfat.

If someone had said it to me 2 years ago, I'd have thought they were being a smartass...making fun of my meagre attempts to get fit.

This time last year, I was nervously preparing for my first competition.

And now it's almost second-nature

:)

[jaguarr]

You know you and JT2 have me and Lady Jag's prayers, bro. As for competing, I keep getting asked that question as well, and I have the same response for all of 'em: Nope. The diet would kill me. :D

jag

[kimsquit]

As for competing, I keep getting asked that question as well, and I have the same response for all of 'em: Nope. The diet would kill me. :D


not to mention that the judges don't like it when the competitor wears a big, black dot over his face

;)

[jaguarr]

not to mention that the judges don't like it when the competitor wears a big, black dot over his face

;)


Yeah, like they're fashion plates in their own right or something. :p

jag

[justtryn]

You know you and JT2 have me and Lady Jag's prayers, bro. As for competing, I keep getting asked that question as well, and I have the same response for all of 'em: Nope. The diet would kill me. :D

jag

EXACTLY!!! Those were the first words out of my mouth. I like to eat too much! :D I figure it's more fun (and a hell of a lot more realistic for me) to just work out and get myself to the place physically where if I really wanted to, I could do it.... minus the hard-ass cutting of course. ;) The folks on this forum that compete and make it through the diet stage as they approach a comp have my utmost respect! I am light years ahead of where I was in 2004 when I look at my diet and general health...and I'm very proud of myself for that. It used to be a piece of cake for me (literally) to sit down in front of the tv on any given night, devour a bag of Doritos and a half hour later say to myself - I wonder what we have to snack on. Now if I eat those things my stomach revolts! Nah... I'm thinking this is enough.

[eddied27]

EXACTLY!!! Those were the first words out of my mouth. I like to eat too much! :D I figure it's more fun (and a hell of a lot more realistic for me) to just work out and get myself to the place physically where if I really wanted to, I could do it.... minus the hard-ass cutting of course. ;) The folks on this forum that compete and make it through the diet stage as they approach a comp have my utmost respect! I am light years ahead of where I was in 2004 when I look at my diet and general health...and I'm very proud of myself for that. It used to be a piece of cake for me (literally) to sit down in front of the tv on any given night, devour a bag of Doritos and a half hour later say to myself - I wonder what we have to snack on. Now if I eat those things my stomach revolts! Nah... I'm thinking this is enough.

Justtryn...you can do anything you put your mind to. Even if you suffer from the "I want to eat everything in my eyesight and mind's eye" syndrome like I do.

Best wishes to you and yours my friend...you will be in my prayers. Be well...everyday! Keep up the good work in here! ;)

Ed

[GSCampbell]

Even if you suffer from the "I want to eat everything in my eyesight and mind's eye" syndrome like I do.

This is actually a medical condition known as GSCliketoeatabunchacrapus. :p

[justtryn]

This is actually a medical condition known as GSCliketoeatabunchacrapus. :p
I always wondered what the scientific name was! :D

[joed]

Want to let you know my best wishes go out to JT2.

[Hibiscus09]

I have to be honest -- and not to be discouraging -- competing messed with my head bigtime! I was so disciplined and didn't even think I minded eating blase stuff for so long. After the fact, it was like I had some sort of breakdown. I ate all sorts of stuff I normally wouldn't eat for a few weeks. Then, even when I did get back to eating closer to my norm, I didn't want to exercise. Not any. I realize this doesn't happen to everyone, but it sure took the fun out of lifting and being healthy for me. :eek: I think I'll just prefer to watch others suffer from now on -- and root them on of course. :)

Hope you have a great weekend! Hope your wife gets better soon also.

[jaguarr]

I have to be honest -- and not to be discouraging -- competing messed with my head bigtime! I was so disciplined and didn't even think I minded eating blase stuff for so long. After the fact, it was like I had some sort of breakdown. I ate all sorts of stuff I normally wouldn't eat for a few weeks. Then, even when I did get back to eating closer to my norm, I didn't want to exercise. Not any. I realize this doesn't happen to everyone, but it sure took the fun out of lifting and being healthy for me. :eek: I think I'll just prefer to watch others suffer from now on -- and root them on of course. :)

Hope you have a great weekend! Hope your wife gets better soon also.

Oh, Hibby, you just had a supressed case of GSCliketoeatabunchacrapus. :p

jag

[GSCampbell]

Oh, Hibby, you just had a supressed case of GSCliketoeatabunchacrapus. :p

It is a more common condition than you think! :rolleyes:

[justtryn]

It's probalby one of those "secret" diseases no one wants to talk about.

Last night was a shoulder night. I slept like crap the night before and didn't have a whole lot of energy when I got to the gym. I cut it down to three sets, instead of four, once I started my first movement. I just knew there wasn't anyway I was going to have a stellar night. Oh well... at least I made it to the gym.

Shoulder press - 60lbs 3x8
Prone, Incline Rear Delts - 40lbs 3x8
Front cable raises - 40 lbs, 3x8
Lateral Cable raises - 40 lbs, 3x8
Rear Delt Cable "Hurls" - 40 lbs, 3x8
DB shrugs - 105lbs - 2x12 & 1x8 (this was the highest DB shrugs I've ever done - I used straps, but still had difficulty with my grip - the traps could handle it, just not my hands!)

That's it, folks. Arms tonight. Then a couple days off and I'll start a new routine next week. Still trying to pin down which one I want to do - but it will probably be based on Waterbury's 24/50 principle...Just trying to put some finishing touches on it.

Have a good one, folks! :cool:

[kimsquit]

...a couple days off and I'll start a new routine next week. Still trying to pin down which one I want to do - but it will probably be based on Waterbury's 24/50 principle...Just trying to put some finishing touches on it.

May I recommend Chris' Verbal Abuse and Exercise Program? Thanks to me, GSC put on 8 pounds of LBM overnight!


:)

ps: I use straps for my shrugs too

[justtryn]

May I recommend Chris' Verbal Abuse and Exercise Program? Thanks to me, GSC put on 8 pounds of LBM overnight!


:)

ps: I use straps for my shrugs too


Sure - you are just a short commute away, after all. We've even got a spare bedroom for you! Of course, you may never actually be able to train me as my 9 year old son has this unique capacity of sucking any new visitor to the house into his video game and Star Wars world. I don't know how many guests we've lost who've stepped into his room... never to be seen again. :eek:

[justtryn]

Well, I think I have contracted what ever bug Jag had a couple of weeks ago. I don't think I've ever spent this much time sitting on the toilet! :mad: I woke up Saturday morning and knew something was wrong... and things have gone downhill since then. Anyone have any kayopectate coupons they can share?

[CheryleB]

Hi JT. I just read through your journal and wanted to chime in with a few comments.

I'm very sorry to hear your wife isn't well. I hope all works out well.

I think it is great that your family works out together. Family time in a healthy and productive endeavor. What could be better? My 17 year old son has a tendency to laugh at me when I'm working out but it is now another interest we share and that is worth being mocked.

I too think ice cream deserves to be its own food group. I have found that if I blend 1/3 cup of frozen sour cherries into fat free vanilla yogurt, it is a very close second to the best food group and keeps me on the straight and narrow.

Your progress is great and I enjoyed reading your journal.

Cheryle

[kimsquit]

Well, I think I have contracted what ever bug Jag had a couple of weeks ago. I don't think I've ever spent this much time sitting on the toilet! :mad:

You may as well do some bicep curls while you're in there...

I hope you get over whatever it is soon!

On behalf of JT1 (who's probably doubled over with cramps right now) welcome to one of the more family-safe workout threads, Cheryle!

:)

[Hibiscus09]

Ewwww -- I'm so sorry you've had a nasty bug this weekend. I hope you feel better today!

[jaguarr]

Sorry you got the plague. Don't blame me, though. The stuff I had just gave me a fever for a couple days. It didn't turn me into a napalm thrower. Hope you're feeling better!

jag

[justtryn]

Napalm thrower? Hmmm. That's probably pretty close to the truth. I had the fever to go along with it too. Nasty stuff. NOT the way to lose weight!

Well, I'm feeling a lot better than I did the last few days. I'm eating... and it's staying in me - so that's progress. The Mrs told me last night that she thought I should take another sick day to just "rest." I grumbled about needing to get back to work. But I figured, what the hell. I have nearly 300 hours of sick time built up... one more day won't make much of a dent in the bank - and the things I need to get done will still be there tomorrow.

Cheryle - thanks for stopping by and for the comments. Kimsquit is probably right on the "family friendliness" of the thread. I try to do my damage in other people's threads! :D Glad to know there's another ice cream fiend out there, too!

Well, I think I'm gonna hit the gym this evening when the Mrs. Gets home. Still not sure what the medical episode with JT2 was last week. Gonna see the dr sometime this week. I'll keep you all posted.

Later!
:cool:

[GSCampbell]

Glad you are on the mend. Remember, DO NOT eat out of the dumpster in the future.

[jaguarr]

Glad you are on the mend. Remember, DO NOT eat out of the dumpster in the future.

Oh, sure, NOW you tell him! :o

jag

[eddied27]

justtryn...good to see you're on the mend and working your way back. Take it slow and work your way back into it. No injuries allowed!! :D

Hope things with your s.o. work out okay...keep the faith. Take care...Ed

[justtryn]

GSC - thanks for the advice... just a bit LATE! Does Vietnamese food count? That's what I had for lunch today - the spicy beef (I can't pronounce or spell the real name, so I won't even try... but lets just say yummmm... and nice lean beef too!)

-----
Hey Ed! How's life treating you. The crud really knocked the crap (litterally) out of me, but I seem to be on the mend. I hit the gym last night and tonight... not going was driving me nuts! I was a bit slow last night and tired when I finished, but it was still a good workout.

So - I've started a new hypertrophy routine, as mentioned before, "basically" based on Waterbury's 24/50 model. It's modified ala me, to fit what I know has worked for me in the past. The entire routine hits each major muscle group twice a week and is based on 70-80% of my 1RM. Most of my weights are right around 75% and I'm doing 3 sets of 12 reps. Monday should have been the start day for me, but I was too sick, so I started with the Tuesday routine yesterday. Here's the entire routine which I will follow for 8 to 10 weeks (unless I see some really good size gains, then I may go a bit longer), followed by a week of no lifting at all then back to a lower rep, higher weight routine (probably).

MONDAY - CHEST & BACK
Incline Bench
DB Flyes
Medium Grip Pulldowns
T-Bar Rows
Back Extensions

TUESDAY - DELTS & ARMS
Seated DB Presses
Standing Cable Laterals
Prone DB Rear Delts
Shrugs
Dips
Spider Curls
Overhead EZ Bar Extensions
Close Grip EZ Bar Curls on Incl.
Hammer Curls

WEDNESDAY - LEGS
Smith Machine Squats
Deadlifts
Leg Extensions
Lying Leg Curls
Standing Calf Raises
Abs

THURSDAY - CHEST & BACK
Flat Bench
Cable Cross Overs
Hammer Grip Pulldowns
T-Bar Rows
Back Extensions

FRIDAY - DELTS & ARMS
Front Cable Raises
Cable Hurl Curls
Shrugs
Overhead Rope Extensions
Standing EZ Bar Curls
Cable Pressdowns

SATURDAY - LEGS
Smith Machine Squats
Deadlifts
Leg Extensions
Lying Leg Curls
Standing Calf Raises
Abs

SUNDAY - rest

I know I may have to reduce the number of exercises as I go, but for now this is where I'm going to start to see how it goes. I also mix up the movements somewhat from day #1 to day #2

Last night was arms night, and other than being still a bit run down, the workout went very well. I am incorporating slow negatives and on many of the movements, as well as 1/4 reps on the last set of many movements as well.

Tonight was legs. It was the first time I've done deadlifts since college (a few years back, ya know). I had it in my head for all these years that it was deadlifts that caused a back injury - truth be told, the "injury" was always waiting to come out at the right moment due to genetics (curvature of the spine in the lower portion of my back). Well, having someone with me tonight who knows how to do them RIGHT (the gym owner I've mentioned before) makes a world of difference. Holy crapolie! Did my hammies feel it tonight!! :eek: But I have to say I like em! (yah, I know Jag... you've told me about deadlifts for how long!?) The suprising thing is that my working weight was actually higher than I thought it would be. Where I started was, well, nothing. So, those are keepers.

Well, that's it from this place. It was good to hit the gym tonight. I had a huge "debate" with a "peer" who does the same sort of work that I do this afternoon. The only difference is that he's a "cleric" and I'm merely a "layman" (yah, I work for the Catholic Church, if you remember). Anyway, he really pissed me off and hinted that my integrity was to be questioned. I actually asked him if he was questioning my integrity and he backed down almost immediatly saying, "no, of course not." Grrrr. The good thing is that another member of the clergy, also someone who does what I do for a living, was there and witnessed the whole thing (he's also my pastor). I held my ground and wouldn't let him beat me down (that's his typical mode). Working out tonight was just icing on the cake and got rid of (most) of the frustrations I was holding on to. Ok, rant off.

Later, folks!
:cool:

[kimsquit]

Glad to see that you've recovered!

that's an excellent workout for someone so recently "indisposed"

:)

[jaguarr]

Excellent work. I'm glad you have seen the light and come into the fold of the Church Of The Holy Deadlift. :D

jag

[GSCampbell]

It was the first time I've done deadlifts since college (a few years back, ya know). I had it in my head for all these years that it was deadlifts that caused a back injury

It's funny how many similar stories we all have to tell. I avoided deads for a long time for the very same reason.

Good looking split - looks like too much for me (meaning too many days in the gym for me) but if you can do it all, kudos to you!

[jtroster]

I also avoided deads because I had a chronic sore lower back. Doing them properly cured the soreness. My latest epiphany is realizing that deadlifts are a push exercise from the legs and not a pull exercise from the back. Keep remembering that and you will not get hurt.

[joed]

...deadlifts are a push exercise from the legs and not a pull exercise from the back...

Neat way to put it.

[justtryn]

Isn't it funny how we have those little "ah hah!" moments?

GSC - the number of days in the gym is intentional. I find it to be rather "theraputic" and actually, spiritual (I know, sounds weird). Lifting is really my only "hobby" that I've held on to. I had to quit smoking. My body won't let me drink like I used to. Golf got, well, boring a few years back. Not only do I go to the gym to workout, but to socialize with a few of the guys that are there, as well. So it really is holistic for me.

Tonight's chest and back night. Looking forward to it already!

Later, all!
:cool:

[GREENFEATHER]

Neat way to put it.

It's true, if you make deads a pull with your back lift, I damned well guarantee your going to get hurt and hurt bad!!

Jt, I would seriously think about moving deads off leg day though. The squats and deads are REALLY going to tax your CNS and may hamper your recovery. I did 2 weeks of them and really was wiped out from doing them. They get their day with cleans and all is well in the teepee again.

[justtryn]

It's true, if you make deads a pull with your back lift, I damned well guarantee your going to get hurt and hurt bad!!

Jt, I would seriously think about moving deads off leg day though. The squats and deads are REALLY going to tax your CNS and may hamper your recovery. I did 2 weeks of them and really was wiped out from doing them. They get their day with cleans and all is well in the teepee again.
I'm up for moving it. That's not a problem. Maybe move it to a back day?

[jtroster]

Back day is a good choice as deads also hit the lower and upper back. You might want to do some lat pulldowns before the deads to warmup the back.

[justtryn]

Just realized I hadn't posted a couple of workouts here. I'm still getting the feel of the new routine and finding the need to adjust here and there. Overall though, I'm happy with the end results so far.

Ok - so since the last time I posted, I've had two more workouts - Thursday and Saturday. Friday I was working on my 16oz liquid curls... no need to post the results of that night (hic-up) :D

Ok - So, Thursday was Chest and back day:
Incline bench 3x12
Cable Crossovers 3x12
Hammer Grip pulldowns 3x12
T-Bar Rows 3x12 (I really like this movement and I'm glad I decided to add it to back day)
Weighted Back Extensions 3x12

Friday - Several 16oz liquid curls

Saturday - normally would have been just legs, but since I skipped Friday, and I had sufficient energy I did a little shoulder work and a little arm work as well.

Smith Machine Squats - 3x12
Romanian Deads 3x12
Calf Raises 3x12
Front Cable Raises 3x12
DB Shrugs 3x12
Overhead Cable Rope Extensions 3x12 (I had never done these before - not sure why... I loved the emphasis on the lateral tri head that I got out of these :D )
EZ Bar Curls 3x12
Cable Press downs 3x12

Today, Sunday, is rest day. It was also one month since I had done any tape measurements. Although I know I'm no-where near many on this board, I'm happy with the growth I've experienced over the last month.

The first measurement is from 2/19 and the second is from today 3/19/06
Upper arm - relaxed - 15 1/8" - - 15 3/8"
Upper arm - flexed - 17" - - 17 1/4"
Forearms - relaxed - 13" - - 13 1/8"
Forearms - flexed - 13 1/2" - - 13 3/4"
Shoulders - 54" - - 54 1/4
Chest - 47" - - 45 1/4" (this measurement perplexes me, unless it simply reflects a loss of some of my fat padding... or I simply didn't get the meaurement spot right either last time or this time)
Waist - 44" - - 43 1/2"
Hips - 39" - - 38 3/4"
Thigh - 23 1/4 - - 23 3/4
Calf - 15 7/8" - - 15 7/8" (no change at all... thpt)

My weight has pretty much remained the same over the last month. I seem to hover between 220 and 223. I weigh fairly often, more out of curiosity than anything else. I don't pay much attention to the number, but rather how things fit me, look on me etc. So far, so good, I think.

Well, that's it for today. Have a good one, all!

Later

:cool:

[ChocoChick]

Nice progress, JT.

I can't imagine anyone questioning your integrity :confused: Granted, this is just an internet forum, but my sense is that you are a person of integrity.

[justtryn]

Nice progress, JT.

I can't imagine anyone questioning your integrity :confused: Granted, this is just an internet forum, but my sense is that you are a person of integrity.

Thank you - I appreciate that, dbfl - on both counts!

[eddied27]

Hey Ed! How's life treating you.

Treating me well my friend....treating me very well thank you!! Nice to see you back in action. That's one hell of a program you got going there!! Very nice indeed... :)


I find it to be rather "theraputic" and actually, spiritual (I know, sounds weird). Lifting is really my only "hobby" that I've held on to. I had to quit smoking. My body won't let me drink like I used to.

I second that motion on the spiritual side. I share the same "body won't let me drink like I used to" and it's a kind reminder to see it in print that way. Thanks JT1...remain spiritual everyday my friend...every single 24 hours. ;)

Take care and be well....Ed

[Gunn27]

Nice workouts JT1, they are looking good.

[justtryn]

I look forward to Mondays - as it means the start of a new week with my routine.

Chest and back was tonight. Still working on the hypertrophy routine - 70 to 75% of my 1 RM. So far, I like what my body is telling me... although it has only been a week or so. :)

Ok, so here's tonight's damage:

Incline Bench 3x12 @ 185lbs

Cable Crossover Flyes 3x12 @ 30lbs (My ego tells me I need to bump the weight on these, but even with the 30lb weight on this particular machine, I'm getting a good workout and pump).

Pullups - BW 3 sets of 6 reps. I added this back to my routine. Not sure why I dropped it... well, yes I do. My home-made pullup "bar" in the garage just wasn't cutting it for me and tended to hurt my hands. On these, my goal is simply to do as many as I can.

Cable Pulldowns, medium grip - 3x12 @ 150lbs (another that seems to light - but I have to remember I'm working a different goal with this routine - hypertrophy without worrying about strength gains...for now ;) )

T-bar rows - 3x12 @ 100lbs

Back extensions - 3x12 @ BW +35 lbs.

Overall, I feel good about tonight. The gym wasn't crowed and I finished in 43 minutes. Could have been faster, but I was chatting with the owner again about his competition in Clovis, CA on April 1. Anyone here going?

Tuesday will be arms and shoulders. I have a feeling I will want to hit it hard tomorrow night. I get the "joy" of giving a deposition tomorrow. Can't wait! (NOT)

Later!
:cool:

[jaguarr]

That's a solid looking workout, man. Nice work!

jag

[justtryn]

Thanks for stopping by, Jag!

Well, last night (Tuesday) was shoulders and arms night. Good workout, overall... plus I was sweating like a pig as the place was too damn warm! Oh well. Maybe an extra calorie or two was burned as a result.

Once again, hypertrophy routine - approx 70-75% of 1RM.

Shoulders:
Seated DB Press 50lbs 3x12
Cable Lateral Raises - 40lbs 3x12
Prone, Incline Rear Delt Raises - 30 lbs 3x12
DB Shrugs - 80lbs 3x12

Then on to the arms:

Weighted Triceps Dips on parallel bars - BW +25lbs, 3x12 (these were tough at the beginning of each set last night. I would get to the bottom of the movement and struggled to get back up again. Then after a couple of reps, it seemed as though everything loosened up and was fine. Strange.)

Spider Curls - 45lbs with an EZ Curl Bar, 3x12 (I need to bump the weight on this one next time)

Standing, overhead EZ Bar Extensions - 75lbs 3x12

Prone, Incline Close Grip Curls with and EZ Bar - 60lbs 3x12. Hell'a burn and pump with these last night!

Cable, Rope hammer curls - 100 lbs 3x12. I hadn't done these in a while with the rope and cable. It allowed me to do some pretty slow negatives and get a good pump in my forearms.

The Mrs. wasn't quite done with her biking, so I did one set to failure of overhead Cable Rope Extensions, just for the hell of it. 110lbs 16 reps.

Well, that's it folks. Tonight was supposed to be leg night... but this past Sunday we got a call from a family member who said "clear your calendar, we got you guys tickets to go see Ron White!" Woo Hoo! For those who don't know who Ron White is, he is a hilarious comedian and part of the "Blue Colar Comedy Tour" with Jeff Foxworthy. Should be fun!

Later!
:cool:

[GSCampbell]

They call me . . . Tater Salad! Very funny stuff.

The workout looks great - Keep after it!

[jaguarr]

Good workout! Enjoy the show tonight!

jag

[justtryn]

Ok - saw Ron White last night... haven't laughed that hard in a LONG time. Anyone who has him coming to town, get some tickets!! Laughing is a great abs workout with this guy.

So, after the abs, I followed up with a couple cold twelve ounce curls... just to top off the evening. :D

Back to work tonight!

[eddied27]

JT....good to hear from you in the PM. Hope you are well. I attached the Carb Cycling plan I've been using daily now for a couple of weeks. Any questions, let me know. The links in my PM have helpful info. on the plan. The kcals on the plan are close because I made slight adjustments to portion sizes and I didn't have time to do the macros over again. The macros you see are close though....not far off at all.

Good luck! Keep in touch...Ed

BTW...nice work you're doing in here. Keep at it!!

[Hibiscus09]

Hi JT! :) Glad you enjoyed Ron White! I came home from class tonight and did a couple of 4oz curls with some chardonnay. ;)

[justtryn]

Hey Ed, thanks for the file and the PM. I appreciate it.

Hey there Hib - tough night at class? When I was still in school we'd gather on Friday night for a glass of Johnney Walker!

Last night (Thursday) was day #2 of chest and back on this hypertrophy routine

Flat Bench Press - 205 3x12

Cable Crossovers - 35lbs 3x12 (that's up 5 lbs) I've decided to insert these into both chest days instead of only one, with the other being DB flyes. My chest seemed to have stopped responding to the DB flyes, so I'm hoping the change will get things moving again. It sure "feels" like more of a workout with the constant tension throughout the ROM.

Pullups - BW only, 3 sets of 6

Hammer Grip Pulldowns - 150lbs 3x12. It seems odd to me that I can drop essentially 50lbs from my old working weight (admittedly with lower reps) and still feel like a good workout on these with 3 sets of 12. But by the time I finish that last set, I'm pooped!

T-Bar Rows - 100 lbs 3x12. During the last set I got an odd pain right in between my shoulder blades. Doesn't seem to be there today, but last night it sure seemed like I pulled something .

Skipped the back extensions last night - no particular reason, it was simply time to go home, I guess.

Well that's it for the moment. Tonight is day #2 of arms and shoulders. My favorite night.

Later, folks!
:cool:

[justtryn]

Catching up on the log today.

Last night - Friday was day#2 on arms:

Parallel Bar Dips - BW 2x12...then I realized, I don't do dips on day #2, and I'm supposed to be starting with shoulders! Duh!

So on to shoulders...

Front Cable raises - 40lbs 3x12
Hurl Curls - 40lbs 3x12 (need to bump up)
DB Shrugs - 80 lbs 3x12

Overhead Rope Extensions with supination at end of movement 120lbs 3x12 - I really like this exercise! Great isolation on the lateral head

Standing EZ Bar Curls 60 3x12
Cable Rope Pressodwns 160 3x12
Cable Rope Hammer Curls - 110lbs 3x12. I find the hammer curls, whether rope or db's to be a great finisher. From the "feel" I get - i.e., muscle feedback - I think I prefer the Rope hammers to the DBs.

Saturday - Legs
Squats - warmup 135 1x10 - - working set 225lbs 3x12
Leg Ext - 190 3x12 - explosive upward movement and very slow negatives on these.
Leg Curls - 130 3x12. I notice if I keep my toes pointed "out" my hammies are targeted much better
Calf Raises 300lbs 3x12

Well, that's it folks. I can tell Spring has arrived here - my allergies are already kicking in! Grrrr.

Later!
:cool:

[GSCampbell]

Well, that's it folks. I can tell Spring has arrived here - my allergies are already kicking in! Grrrr.

I had miserable allergies until I moved to Colorado. My nose would literally plug up and I couldn't breathe, etc. Then I came here and it all seemed to disappear overnight. I guess I can never leave. :D

Good lookin' workouts by the way.

[justtryn]

I had miserable allergies until I moved to Colorado. My nose would literally plug up and I couldn't breathe, etc. Then I came here and it all seemed to disappear overnight. I guess I can never leave. :D

Good lookin' workouts by the way.

My allergies seem to be getting worse as I get older. When I was a kid, they discovered I was allergic to sage brush... living on the edge of the high desert here in Southern Idaho there's a shi* load of sagebrush - so that hits me twice a year. The Forsythia is in bloom already here in the Boise area, and I think that's what's started it. I also noticed my flowering pear tree is has leaves budding out! Ah, it begins. Guess it's time to get my allergy meds for the season!

[GREENFEATHER]

The forsythias are in bloom here too and they're forcasting snow showers overnight. It damned well better not snow next weekend, I'm going squidding! I'm out and I miss my crab stuffed squids while dieting.

[jaguarr]

I hear ya on the allergy front, JT1. I have 'em big time. Of course my wife was at a flower show this weekend, getting ideas for even more of the little pollen producers to plant this spring. LOL! :D

jag

[justtryn]

I hear ya on the allergy front, JT1. I have 'em big time. Of course my wife was at a flower show this weekend, getting ideas for even more of the little pollen producers to plant this spring. LOL! :D

jag

I feel for ya, man!

[justtryn]

Hey guys! Just doing a quick check-in. I haven't posted my routine lately - I've gotten especially swamped at work and we're having computer "issues" at home - specifically with our internet connection... grr.

Anyway, still hitting the gym 6 times a week, and following the hypertrophy routine (3x12's) - starting week 4 this week So far I like how things are progressing and have bumped the weight levels up a bit as well.

The Mrs and I are starting a modified carb cycling diet this week with another friend. Seems like a lot of folks have done well with this sort of nutrition plan. I call it "modified" as we are staying with 100 carbs or less 6 days a week, with one re-feed day, rather than the "typical cycle" of no, low and high days. We'll run it for a couple or three weeks and then re-evaluate.

I think that's it from this end of the world!

Later!
:cool:

[kimsquit]

Glad all is copacetic in JT land!

:)

[jaguarr]

Looks like you've got a good gameplan in play, JT1. :cool:

jag

[eddied27]

Good to hear the cycling plan is working for you. I'd be interested in the results after you and the Mrs. are done with it. Nicely done.

Take care,
Ed

[justtryn]

For some sick reason I look forward to Mondays... ok, not the whole day, just the evening when I can get to the gym!

Chest and Back last night:

Flat Bench - 205 @ 3x12 (I'm doing incline on chest day #2 - Thursdays)

Cable Crossovers - 35lbs @ 3x12. I do a wrist pronation at the end of each movement hold and squeeeeeze my pecs. Seems to exhaust my chest much more, and I get a great pump.

Lying DB Pullover - 70 lbs @ 3 x12

Medium Grip Pullups - BW 1x7, 2x6. I go to failure on each of these. Not nearly the volume I'd like, but at least I'm doing them!

T-Bar Rows - 110lbs 3x12. Between these and my pullups, I've seen some visible growth in my back over recent weeks.

Back Extensions - BW + 35lb plate - 3x12

That's it! Shoulders and arms tonight! Yippie!

Later!
:cool:

[ChocoChick]

Nice wo, JT.

[justtryn]

Nice wo, JT.

Thank you! Coming from you, our reigning Abs Queen, that means a lot!

[justtryn]

Shoulders and Arms last night - I've decided I need to change this one up a bit. I'm spending too much time in the gym on this day, but I do have a plan.

Anyway, here's how it went last night:

DB Shoulder press - 60lbs (up from 50) 2 sets of 12 and 1 of 10. This is the heaviest I've lifted with this number of reps. I ran out of gas during that last set and couldn't get past 10.

Cable Side Laterals - 45lbs 3x12

Prone, Incline Rear Delt Raises - 35lbs 3x12 - this one was a bit tougher this time - I'm assuming it was from my heavier presses.

DB Shrugs - 80lbs 3x12 - Hold and squeeeeeze at the top.

Parallel Bar Dips - BW only 3x12

Spider Curls - 50lbs 3x12 - time to bump these up again

Overhead EZ Bar Extensions - 75lbs 3x12 - need to bump these up again

Prone, Incline Close Grip EZ Bar Curls - 60lbs 3x12 - another in need of a bump

Overhead Cable Rope Extensions - 130 lbs 1x12 - bumped it to 140lbs for 2 more sets of 12. I pronate my palms at the end of the movement and get great lateral head isolation.

Cable Rope Hammer Curls - 130 lbs - I bumped this one up from 120 - good pump from the slow negatives.

That's it folks! Later!

:cool:

[eddied27]

DB Shoulder press - 60lbs (up from 50) 2 sets of 12 and 1 of 10. This is the heaviest I've lifted with this number of reps. I ran out of gas during that last set and couldn't get past 10.


Nicely done! Congrats on the PB! ;)

Ed

[Hibiscus09]

Nice workouts, kiddo! :)

[jaguarr]

PB's! Alright!!

http://www.dacre.org/flash/www/gbq03574.jpg

jag

[justtryn]

PB's! Alright!!

http://www.dacre.org/flash/www/gbq03574.jpg

jag

You know, you have far too much time on your hands. :D

[jaguarr]

You know, you have far too much time on your hands. :D


That and unbridled access to Google. :D

jag

[justtryn]

Ok - so I started this carb cycling diet on Saturday. Six days a week, 100 (or less) grams of complex carbs. No simple carbs.

This morning the scale read 4 lbs lighter. That's cool. I'm sure some of it was water weight, but who knows. I'm trying not to pay attention to the scale, but rather how cloting fits, etc. - the scale seems to be a habit, mainly. Of course when I see the Mrs use it, I naturally go over to the scale as well. (I'm rambling...)

So, 4lbs... that's good... But this afternoon - I would KILL for some jelly beans!! :mad:

[justtryn]

So, I've been doing the modified Waterbury hypertrophy routine for 3.5 weeks, hitting each body part 2x a week. I liked it, for the most part... the only problem is that on certain days, it just seemed to take too long to get through the routine... and when you have an active family w/ kids, time is very precious. Going each day to the gym wasn't the problem, is was that the time spent there durng the evening was simply becoming too much... so... I'm achang'n back to my previous routine where I had pretty good results and growth. 4 sets of 8, 5 days a week, one muscle group per day, with day #6 as an optional "extra credit" day to work on any groups I feel may be lagging.

Smith Machine Squats - Warm up set of 10 with 135lbs, second warm up set of 10 at 205. 1 working set of 8 reps with 255 lbs. Decided to bump it to 265 for 3 sets of 8 - a new working set PB!! Woo hoo!

Leg Extensions - 4 sets of 8 @ 205lbs

Lying Leg Curls - 150 @ 4x8 - did these instead of deadlifts... my lower back has been bothering me again with the deadlifts... I know I'm getting proper form, the weight doesn't seem too heavy, but I get a nasty "twinge" at the top of the movement that tells me to be careful. Deadlifts are how I "injured" my back in college... and discovered at the back specialist that I have a form of scoliosis, with the curve at the bottom of my spine. I'm going to ponder the deads for the future.

Calf raises - 380lbs - 4 sets of 8, with 10 fast "half reps" at the end of each set - seemed to get a good pump off of this... having trouble, like many, getting any growth here.

SO - overall, it was a good night. I was jacked about the new PB. My goal is to hit 300 lb working sets on squats by the end of Summer - hopefully sooner!

Later folks!

:cool:

[ChocoChick]

Congrats on the PB, jt :)

[jaguarr]

I'm tellin' ya, Donkey Calf Raises with a Grizzly Belt will build those calves up! Nice work on the PB!

jag

[justtryn]

I'm tellin' ya, Donkey Calf Raises with a Grizzly Belt will build those calves up! Nice work on the PB!

jag

Ok - I'll add it. Do you suggest keeping the standing calf raises as well, or get rid of them all together? What about weight - given what I'm pushing on the machine, what kind of weight seems reasonable - I ask because I'm horrible at estimating such things. :)

[jaguarr]

Ok - I'll add it. Do you suggest keeping the standing calf raises as well, or get rid of them all together? What about weight - given what I'm pushing on the machine, what kind of weight seems reasonable - I ask because I'm horrible at estimating such things. :)


You could alternate every other week between the donkey and standing calf raises. Not sure what weight's going to work best for you on the donkey's, though. Start a bit lower and work your way up to where you feel challenged. If you've got enough weight and are doing them right, you'll damn near be in tears by the end of each set.

jag

[justtryn]

I'll give it a shot!

[justtryn]

Ok - this is the second attempt at posting today - the first one got lost in never-never land!

Anyway, I'm still here, but I've gotten bad at keeping up with my on-line log! I'm back to my 4x8 routine. While I liked the 12's for a few weeks, I really feel the 4x8's were giving me the best progress. My split is essentially as it was before:

Monday: Chest
Tuesday: Back
Wednesday: Shoulders
Thursday: Legs
Friday: Arms
Saturday: Optional "extra credit" day for lagging body parts.

Speaking of lagging body parts - I had a sobering moment or two last night. I had the Mrs take some digital pictures to post on here... while I'm miles ahead of where I was beginning in September of '04, all I see is an aging fat guy in the pictures. I never thought I'd post my pics here... but here goes (hopefully I can get this right!) I had to do some cropping to make them fit the forum parameters.
Be kind folks.

[justtryn]

Ok - here's a few more...

[jaguarr]

Well, we don't have previous pic's from before you started lifting to compare to, but I'd say you've probably made really good progress, man. You look like you're in better shape that 85% of the population of guys our age. Rome wasn't built in a day. Keep at it.

jag

[joed]

...while I'm miles ahead of where I was beginning in September of '04, all I see is an aging fat guy...

...who looks mad & isn't gonna take it anymore. You're miles ahead of where you were; so what if you've got miles to go, you're on your way & that's the important thing.

[GSCampbell]

...who looks mad & isn't gonna take it anymore. You're miles ahead of where you were; so what if you've got miles to go, you're on your way & that's the important thing.

Bump to this. I see an aging fat guy in my mirror too but he's looking better than the guy who was looking back 3 years ago. I know you can say the same thing.

That's why we get up on that horse every day and go do things to our bodies that most people don't or won't.

Be proud of your gains - use them to motivate you to make more.

You look damn good to me.

[ChocoChick]

Great quads and biceps ;) And the rest is coming along nicely, too.

I definitely don't see an aging fat guy. :)

[justtryn]

Thanks, guys. I am motivated... that's for sure. Attached is a "before" picture of sorts. It was taken about a month before I started working out. I have a shirt on (and it's kinda dark), but you can see the beer belly poking out! I don't have many pictures of myself... I seem to be alergic to the camera. Actually, I'm usually behind it instead of in front of it. Anyway, here's a "before" picture.

[jaguarr]

Okay, now that I've seen a "before" picture...

Are you KIDDING me with this "I haven't made much progress." talk? You've made GREAT progress, man! Quit putting those special mushrooms in your protein shakes! :D

jag

[joed]

Now THERE'S an aging fat guy.

[justtryn]

Great quads and biceps ;) And the rest is coming along nicely, too.

I definitely don't see an aging fat guy. :)
Awww. You're so nice! :) I'd rep ya, but it won't let me.

Thanks!

[jaguarr]

Smells like that infamous Catholic Guilt in here! :D

jag

[justtryn]

Smells like that infamous Catholic Guilt in here! :D

jag
Could be - but I thought it was just the beans I ate last night! :D

[fitnessman]

I missed the pics when you posted them.

Great progress!!!!!!!!!!!

:)

[kimsquit]

excellent progress JT - although you look uncomfortably like my ex-wife's new husband...


That's why we get up on that horse every day and go do things to our bodies that most people don't or won't.

:eek: Dude, that's just way too much information! Next you'll be singin' that old AC/DC song: "Dirty Deeds Done with Sheep"!

[GSCampbell]

:eek: Dude, that's just way too much information! Next you'll be singin' that old AC/DC song: "Dirty Deeds Done with Sheep"!

I didn't say we did things to the horse's body! Sheesh!

[justtryn]

excellent progress JT - although you look uncomfortably like my ex-wife's new husband...



:eek: Dude, that's just way too much information! Next you'll be singin' that old AC/DC song: "Dirty Deeds Done with Sheep"!

:eek:

Not me, my man... my stint in Canada was in the East... and I was, and continue to be, married to the same woman I married 15 years ago! ;)

I'm thinking it's time to shave off the goatee... makes me look to old, and besides, I don't want Chris to come hunting for me!

[kimsquit]

Smells like infamous Catholic Guilt

wasn't that a song by Nirvana?

[GSCampbell]

wasn't that a song by Nirvana?

http://www.cartoonstock.com/lowres/jdo0291l.jpg

[eddied27]

Okay, now that I've seen a "before" picture...

Are you KIDDING me with this "I haven't made much progress." talk? You've made GREAT progress, man! Quit putting those special mushrooms in your protein shakes! :D

jag

Special mushrooms? What special mushrooms? Is there a supplement I missed somewhere along the way? I want some!!!! :eek:

JT....excellent progress friend!!! The "before" would make me think aging, fat guy but the current pics someone who is interested in bettering themselves and living a healthy lifestyle!!

As GSC said...be proud of your gains, your training and your motivation....everyday!!

Be well...Ed

[Hibiscus09]

Bump to this. I see an aging fat guy in my mirror too but he's looking better than the guy who was looking back 3 years ago. I know you can say the same thing.

I see one too. :( No wait -- that's Brian at the vanity behind me! :D Har,har. Just kidding -- my sweetie's a hottie. ;)

Dude!! How did I miss these photos? As I went through them, I was thinking you look pretty darn buff to me! Nice shoulders, biceps, back, quads, calves. Then I saw the before photo & realized how fantastic your progress has been. I don't think you have anything to complain about. Oh -- and you didn't even look like an aging fat guy in the before photo -- you just looked cuddly. :D