C6 Locker Room

[trixter747]

Originally Posted by beefyemt

Fat Brook pic is up. 180 lbs. 10-12% BF. Goal this round is 4%.

Nah, you're still good man. You'll lean out to that no problem looking at what you've been capable of before.

[beefyemt]

Originally Posted by trixter747

Nah, you're still good man. You'll lean out to that no problem looking at what you've been capable of before.

Thanks for your confidence. One thing I'm good at is gettng little!

[fightgravity]

Hi, I've been so busy at work. I took some pix, but haven't loaded. AND!!! I need to post my goals. Will do by Friday. Still organizing the workout plan, but have been to gym 3 times since last weekend. Some progress...

[PulgasStrongMan]

Originally Posted by trixter747

I made the assumption that GeminiJedi was doing C6 also, but she informed me this morning that she isn't. Lame.

Anyhow, I got the new progress pics posted. I haven't had any noteworthy changes in my lower body for a long time, but within the last couple months my thighs have really started to fill out. Hopefully the work these next few months will continue that. Calves still stubborn as ever, no surprise.

Also, since I'm back to working out in the AM with my new job having me close I forgot how much more water it makes me need! Weighed in at 195.5 this morning, and I know most of that is dehydration. At least it brought out a little more definition in the pics though.

Your legs do look like they have come along! They have really thicken up. Congrats on that ... those sumos and free hack squats are doing the trick.

Water ... I drink two gallons a day.

Did the seated calve raises this morning for the 5 x 20 and it was pretty intense. Hamstrings are really coming along too. I have been doing stiff leg deads and I have been bumping the weight up about 10 lbs ever week with out incident ... cool! Knees were pretty wobbly in the locker room afterward.

Shoulders tomorrow. Nice ...
Brian

[PulgasStrongMan]

Originally Posted by beefyemt

Thanks for your confidence. One thing I'm good at is gettng little!

You are one of the more determined dieters I have encountered around here bro. You'll take it off.

[PulgasStrongMan]

Just threw up the current diet on the blog for those interested ... I am quite happy with how things have been going there.

[fightgravity]

So, pics are still on hard drive. But more importantly, goals:

Strength:
Bench press - currently 200x6 - goal=235x6
Pull up b.w. 10 times

Weight:
Get waist back down to 34" - currently 36.
Get b.f. down to 18 - currently 21.

[PulgasStrongMan]

Originally Posted by fightgravity

So, pics are still on hard drive. But more importantly, goals:

Strength:
Bench press - currently 200x6 - goal=235x6
Pull up b.w. 10 times

Weight:
Get waist back down to 34" - currently 36.
Get b.f. down to 18 - currently 21.

Good set DJ ... be relentless!

[trixter747]

Every gym has at least one guy who trains nothing but chest and arms, and I've been determined not to become that guy. Problem is that now, my arms and chest are fast becoming my worst body parts. My bench has hardly increased at all in the last year and a half, and now that back and legs are coming along they're relatively even worse.

Best set on bench today was 225x4. I've actually regressed on chest now. Hopes are that the same principles I'm using for the rest of my body also blossom and bring this up to hit the +15% goal, and with it bring some new size.

Brian, I'm open to any suggestions you may have learned in your training for ideas to isolate the pecs. I'm finding that is what I have to do now or else the other agonist muscles still do too much of the work. Wide grip chest (bar, Smith, or hammer machine) and vertical press so far are the only things I've felt to really hit them without bringing in the delt or tricep too much. They need the shock of some good heavy work, which eliminates some exercises from a safety standpoint already.

[PulgasStrongMan]

Originally Posted by trixter747

Every gym has at least one guy who trains nothing but chest and arms, and I've been determined not to become that guy. Problem is that now, my arms and chest are fast becoming my worst body parts. My bench has hardly increased at all in the last year and a half, and now that back and legs are coming along they're relatively even worse.

Best set on bench today was 225x4. I've actually regressed on chest now. Hopes are that the same principles I'm using for the rest of my body also blossom and bring this up to hit the +15% goal, and with it bring some new size.

Brian, I'm open to any suggestions you may have learned in your training for ideas to isolate the pecs. I'm finding that is what I have to do now or else the other agonist muscles still do too much of the work. Wide grip chest (bar, Smith, or hammer machine) and vertical press so far are the only things I've felt to really hit them without bringing in the delt or tricep too much. They need the shock of some good heavy work, which eliminates some exercises from a safety standpoint already.

Hey Adam ... I would encourage you to make an old school standard, dips, a weekly visitor to your routines. If doing 3-4 sets of 12 is easy, start loading up a weight belt. I have heard that movement called the "squat" of the upper body. Dips do not bother my front deltoid like bench press and other pressing movements either. I think my consistent use of that movement is one of the things took me from a full blow set of "man boobs" to where I am at now.

I would also try the DB Decline Flys. I was amazed at how much those really attack the pecs. Being on a decline too changes your center of gravity and if you can keep you elbow joint fixed during the movement it really forces the pecs to work.

I also took you up on sumos in the workout this coming week. I am going to do them on leg day and back off some on the usual marathon of lunges I have been doing. I'll start light and work the weight up and see how they feel.

Cool!
Brian

[SweetNightshade]

So, I was gonna do the whole bathtub balancing act this morning to get new pics, but I don't think it's necessary. I have the exact same measurements as last time I took the pictures. Which confirms what I figured. Although I didn't lose any weight over the holidays, I successfully maintained.

Starting my fitness blog back up now.

[fightgravity]

So, finally done it - got a few photos up and goals finalized. Sorry it's taken a couple of weeks. Late 2008 was a dud - I was traveling a lot, and got sick after Christmas, it took a while to get rid of the lingering effects. But, as the Stones sang, that’s all over now. I’ve been back in the gym with a new routine (5?5) and did a couple cycles of it.

My C6 goals for March 31, & compared to Jan 10) are:

Bench press - currently 200 lb x 6; goal=250 x 6
Pull up b.w. 10 times Bar Squat - 210 lb x 6
Weight: 175 lb. (currently 188)
Get waist back down to 34" - currently 36.
Get b.f. down to 18 - currently 21.

My new workout routine is great so far - it’s a general purpose 5?5 strength routine, 4-day split.

Day 1 - Legs
Barbell Squats - finally bite the bullet and learn to do these
Leg Extension
Romanian Deadlift
Leg Curl
Glute Kickback
Calve Raises

Day 2 - Chest & shoulders
Bench press
Decline D.b. press
Flyes
Overhead press
Upright row
Shrug

Day 3 - Back
Pull-ups with body wgt
Deadlift
Bent over d.b. row
Lat Pulldown
Situps / leg raises

Day 4 - Arms
Barbell / preacher curl
Hammer curl
Decline tricep extension
Weighted dips
Sit ups

Plus cardiovascular to warm up and 20 minutes after as well. I really need to get back on the treadmill regularly, but since the ankle injury in November, I’ve been really afraid about re-injuring it.

[PulgasStrongMan]

Hey DJ!

Glad to see that you have a line drawn in the sand and you are headed in the right direction.

Goals and workout look great bro!
Brian

Originally Posted by fightgravity

So, finally done it - got a few photos up and goals finalized. Sorry it's taken a couple of weeks. Late 2008 was a dud - I was traveling a lot, and got sick after Christmas, it took a while to get rid of the lingering effects. But, as the Stones sang, that?s all over now. I?ve been back in the gym with a new routine (5?5) and did a couple cycles of it.

My C6 goals for March 31, & compared to Jan 10) are:

Bench press - currently 200 lb x 6; goal=250 x 6
Pull up b.w. 10 times Bar Squat - 210 lb x 6
Weight: 175 lb. (currently 188)
Get waist back down to 34" - currently 36.
Get b.f. down to 18 - currently 21.

My new workout routine is great so far - it?s a general purpose 5?5 strength routine, 4-day split.

Day 1 - Legs
Barbell Squats - finally bite the bullet and learn to do these
Leg Extension
Romanian Deadlift
Leg Curl
Glute Kickback
Calve Raises

Day 2 - Chest & shoulders
Bench press
Decline D.b. press
Flyes
Overhead press
Upright row
Shrug

Day 3 - Back
Pull-ups with body wgt
Deadlift
Bent over d.b. row
Lat Pulldown
Situps / leg raises

Day 4 - Arms
Barbell / preacher curl
Hammer curl
Decline tricep extension
Weighted dips
Sit ups

Plus cardiovascular to warm up and 20 minutes after as well. I really need to get back on the treadmill regularly, but since the ankle injury in November, I?ve been really afraid about re-injuring it.

[trixter747]

Rest day today after getting back to squats Monday.

Last week and this have been interesting in some surprising ways. I'm off all supplements except the basic essentials and protein. I expected my strength and endurance to decline noticeably pulling out all creatine, pre-workout mixes, and off all hormone related products to get back to "normal". So far, there have been no changes and strength has started going up. Whether I may seem to hit a plateau soon remains to be seen but I thought that was interesting.

GJ and I should both be getting our stuff for the AX testing sometime this week and will be running logs for those who are interested.

[PulgasStrongMan]

Originally Posted by trixter747

Rest day today after getting back to squats Monday.

Last week and this have been interesting in some surprising ways. I'm off all supplements except the basic essentials and protein. I expected my strength and endurance to decline noticeably pulling out all creatine, pre-workout mixes, and off all hormone related products to get back to "normal". So far, there have been no changes and strength has started going up. Whether I may seem to hit a plateau soon remains to be seen but I thought that was interesting.

GJ and I should both be getting our stuff for the AX testing sometime this week and will be running logs for those who are interested.

So what are the basics for you? AX ...?

Took a few days off myself. Legs this morning. Better get out the door.

Cool!
Brian

[beefyemt]

Looks good bud. Keep consistant and those gains will come!

Originally Posted by fightgravity

So, finally done it - got a few photos up and goals finalized. Sorry it's taken a couple of weeks. Late 2008 was a dud - I was traveling a lot, and got sick after Christmas, it took a while to get rid of the lingering effects. But, as the Stones sang, that?s all over now. I?ve been back in the gym with a new routine (5?5) and did a couple cycles of it.

My C6 goals for March 31, & compared to Jan 10) are:

Bench press - currently 200 lb x 6; goal=250 x 6
Pull up b.w. 10 times Bar Squat - 210 lb x 6
Weight: 175 lb. (currently 188)
Get waist back down to 34" - currently 36.
Get b.f. down to 18 - currently 21.

My new workout routine is great so far - it?s a general purpose 5?5 strength routine, 4-day split.

Day 1 - Legs
Barbell Squats - finally bite the bullet and learn to do these
Leg Extension
Romanian Deadlift
Leg Curl
Glute Kickback
Calve Raises

Day 2 - Chest & shoulders
Bench press
Decline D.b. press
Flyes
Overhead press
Upright row
Shrug

Day 3 - Back
Pull-ups with body wgt
Deadlift
Bent over d.b. row
Lat Pulldown
Situps / leg raises

Day 4 - Arms
Barbell / preacher curl
Hammer curl
Decline tricep extension
Weighted dips
Sit ups

Plus cardiovascular to warm up and 20 minutes after as well. I really need to get back on the treadmill regularly, but since the ankle injury in November, I?ve been really afraid about re-injuring it.

[trixter747]

Originally Posted by PulgasStrongMan

So what are the basics for you? AX ...?

Took a few days off myself. Legs this morning. Better get out the door.

Cool!
Brian

Multi, EFAs, liver support, etc. Basically I'm off all products with arginine in it specifically, but also off creatine and very minimal for any stims.

AX = Anabolic Xtreme. They're developing a new product and we're in the group of 30 people who are doing the initial alpha testing. I know what's in it, just can't say anything. Its going to be a pump product, formulated by the same guy that developed PlasmaJet for Gaspari (which works marvelously!). The current plan is to have the final product in a powder, but for now the main blend is just being capsuled for testing purposes.

[trixter747]

Few quick updates...

Weight it up about 5lbs back up to 200lbs so I'm very happy about that! (Bodystats next month will show if its good weight or not...)

While my free weight bench still sucks, on the Hammer Strength Iso-Wide Chest today I got up to 3 reps at 360lbs. Next Sat will be back to free weight so hopefully a small amount of that will show and improve a little.

The big one for the day, EZ Bar power curls: 5x140!! Had a little bit of a swing the first rep, then GJ had her hand on my back and the last 4 had no cheat at all.

This whole month I've been thinking, "I know I'm eating enough, the training methods are right... any stubborn body parts just must not be being overloaded enough..."

So the goal is just to overwhelm the muscles and get that good DOMS to try and bring up the lagging areas. So far its working!

[SweetNightshade]

Having trouble with my training. Thought it'd be easier to just cross-post from my bodyblog:

To say that the past month has been stressful in the family department is an understatement. I've long known that this lingering, awful cold is from all the stress breaking my immune system down. What I haven't been facing is where some of the other 'symptoms' are coming from. I've been sleeping an excessive amount. It takes me an hour to get out of bed in the morning. I feel ugly when I look in the mirror. I have no motivation to workout, much less do other things. My appetite ranges from being non-existent for 24 hours, to forming random binge urges (both I've which I've been keeping under control, thankfully.) Sometimes I just feel like crying for no reason. These things all get better when I'm not secluded at home. I have to face it. I'm lonely. But not just lonely, depressed. And it's screwing with my training.

I'm going to the college counselors this week, because though I feel like crap right now, I have enough clarity of mind to not let this become a permanent thing. I'll still reach my goals, this is just a small setback. I'm sure I'll have weights in my hands again in a week or so. I just have to keep feeding myself as much positive thinking as I can manage.

[PulgasStrongMan]

Originally Posted by SweetNightshade

Having trouble with my training. Thought it'd be easier to just cross-post from my bodyblog:

To say that the past month has been stressful in the family department is an understatement. I've long known that this lingering, awful cold is from all the stress breaking my immune system down. What I haven't been facing is where some of the other 'symptoms' are coming from. I've been sleeping an excessive amount. It takes me an hour to get out of bed in the morning. I feel ugly when I look in the mirror. I have no motivation to workout, much less do other things. My appetite ranges from being non-existent for 24 hours, to forming random binge urges (both I've which I've been keeping under control, thankfully.) Sometimes I just feel like crying for no reason. These things all get better when I'm not secluded at home. I have to face it. I'm lonely. But not just lonely, depressed. And it's screwing with my training.

I'm going to the college counselors this week, because though I feel like crap right now, I have enough clarity of mind to not let this become a permanent thing. I'll still reach my goals, this is just a small setback. I'm sure I'll have weights in my hands again in a week or so. I just have to keep feeding myself as much positive thinking as I can manage.

Hang in there ... it sounds like you just need someone to talk to.

Originally Posted by trixter747

Few quick updates...

Weight it up about 5lbs back up to 200lbs so I'm very happy about that! (Bodystats next month will show if its good weight or not...)

While my free weight bench still sucks, on the Hammer Strength Iso-Wide Chest today I got up to 3 reps at 360lbs. Next Sat will be back to free weight so hopefully a small amount of that will show and improve a little.

The big one for the day, EZ Bar power curls: 5x140!! Had a little bit of a swing the first rep, then GJ had her hand on my back and the last 4 had no cheat at all.

This whole month I've been thinking, "I know I'm eating enough, the training methods are right... any stubborn body parts just must not be being overloaded enough..."

So the goal is just to overwhelm the muscles and get that good DOMS to try and bring up the lagging areas. So far its working!

Impressive stuff Adam ... your post reminded me I had not done any measurements in some time [since September!] and did them this morning.

Smaller number in the right places, bodyfat [down 1%]; waist [down 1/4"]; hips [down a 1/4"] and slightly larger numbers with thighs [up a 1/4"], arms [up a 1/2 inch]. Other sundry numbers: chest - down a 1/4", Shoulders down 1" - Calves down a 1/4". I do measurements in the early AM before heading to the gym.

I think it's time to shake the workout up a bit ... things have been getting a bit bland. If you guys that have been paying attention to my workouts got any input about things I could flip around, let me know. I am leaning toward going back to couple of sets of 2x15 for each muscle worked with a century drop set at the end [open to ideas though]; Cut the agility ladder stuff back a bit and look for some other ab exercises.

I think I am going to tilt the scale a bit more towards carbs in my diet instead of protein and see how that goes. Try and keep the daily calories in the same neighborhood for now however.

OK ... that's all the news I am sure you'd care to hear.

[trixter747]

Hey Brian, have you ever thought about trying DC training (Dogg Crap)? Our local trainer friends, both of whom are coaches and head NPC judges, highly advocate it. I believe each muscle group has one full working set of max reps (around 15) utilizing rest pauses. Building up to it, do as many warm-up sets as needed. Its the idea of working the muscles more frequently, but less per workout session. I can see if I can pull some of the write-ups he's done on it and email those to you if it sounds interesting.

As for the protein/carb swap, what's the logic there? How many grams of protein per day are you thinking of going down to? More research is showing that for lifters we really need at least 1.25g/1lb at a minimum and that more of the 1.5g is optimal (2.0g/1lb if on a cycle to support the increased protein synthesis).

Also, I'm dried out this morning and impatient. Time to get my stats...

[PulgasStrongMan]

Originally Posted by trixter747

Hey Brian, have you ever thought about trying DC training (Dogg Crap)? Our local trainer friends, both of whom are coaches and head NPC judges, highly advocate it. I believe each muscle group has one full working set of max reps (around 15) utilizing rest pauses. Building up to it, do as many warm-up sets as needed. Its the idea of working the muscles more frequently, but less per workout session. I can see if I can pull some of the write-ups he's done on it and email those to you if it sounds interesting.

As for the protein/carb swap, what's the logic there? How many grams of protein per day are you thinking of going down to? More research is showing that for lifters we really need at least 1.25g/1lb at a minimum and that more of the 1.5g is optimal (2.0g/1lb if on a cycle to support the increased protein synthesis).

Also, I'm dried out this morning and impatient. Time to get my stats...

The DC thing does sound interesting and similar to what I was considering. Let me check it out ...

As far as thinking about leaning more towards carbs as opposed to protein, I just thought it would be something to try. I have been exposed to thought in the past that a larger percentage of carbs creates some fuller muscles and more energy through the day than the diet that is heavier on protein. I have developed a Diet Pepsi habit during the day that is probabley not so good. Thought perhaps flipping things around there could help.

[trixter747]

Originally Posted by PulgasStrongMan

The DC thing does sound interesting and similar to what I was considering. Let me check it out ...

As far as thinking about leaning more towards carbs as opposed to protein, I just thought it would be something to try. I have been exposed to thought in the past that a larger percentage of carbs creates some fuller muscles and more energy through the day than the diet that is heavier on protein. I have developed a Diet Pepsi habit during the day that is probabley not so good. Thought perhaps flipping things around there could help.

Cool, lemme know if you need more info.

Worth at least trying for the carb thing. I found back when I was doing the keto diet that I could still retain a fair amount of fullness. Gradually bringing it up from nothing, once I got to about 200g carbs per day there was no energy crash and boosted strength. 300+ carbs and the muscles got really full. 500+ and I start holding extra water weight. Everyone's different. I'll be curious to see how it treats you. Still keeping the liquid aminos in, right?

[trixter747]

Also, I just took my stats. Everything except weight is from back in early December before the holidays and Vegas killed my diet and I fattened up. Glad to have leaned back out though.

Weight: 199.5 (+4lbs)
Bodyfat 13.6% (-0.5%)
Chest: 43" (No change)
Arms: 14.8" (+0.3")
Hips: 39.3" (-0.3")
Waist: 33.8" (-0.3")
Thighs: 25.5" (+0.5")
Calves: 15.8" (+0.3")
Forearms: 12.3" (-0.3")
Shoulders: 52.3" (+0.3")
Neck: 17" (+0.5")

[PulgasStrongMan]

Originally Posted by trixter747

Cool, lemme know if you need more info.

Worth at least trying for the carb thing. I found back when I was doing the keto diet that I could still retain a fair amount of fullness. Gradually bringing it up from nothing, once I got to about 200g carbs per day there was no energy crash and boosted strength. 300+ carbs and the muscles got really full. 500+ and I start holding extra water weight. Everyone's different. I'll be curious to see how it treats you. Still keeping the liquid aminos in, right?

Just bought groceries for this week, so don't plan on any changes in the near future. Currently I am at Protein: 219.5g, Carbs: 205.75g, Fats: 53.75g. I am going to take about 50 carbs from the protein side and move it to the carbs column and see what happens. Markus Reinhardt, when I was consulting with him, used to tout the carbs over protein thing pretty intensely. Don't want to increase the overall calories because it seems to be working otherwise, i.e., arms/legs growing, waist smaller.

Liquid Aminos? Yep - still take a big swallow [serving] of those mid workout every day.

What ever you got [link/info] on the DC thing post it here or shoot it to me and I'll look into it.

Cool!
Brian

[fightgravity]

Sweet nightshade - are you getting enough sunlight? Winter time is when SAD kicks in, especially if you're in classes all day. Try getting a half-hour or hour walk in every day - not just going from class to class, but a solid block of time in the sun.

I'm finally getting back in gear ....the December doldrums are gone. I just completed third cycle of new 5?5 routine, and feeling stronger every time.

Current lifting stats (all at 5 reps):
Barbell Squats - 180 lb.
Romanian deadlieft - 200 lb
Bench press - 200 lb
Barbell curl - 90 lb
Lat pulldown - 175 lb

[PulgasStrongMan]

Originally Posted by trixter747

Also, I just took my stats. Everything except weight is from back in early December before the holidays and Vegas killed my diet and I fattened up. Glad to have leaned back out though.

Weight: 199.5 (+4lbs)
Bodyfat 13.6% (-0.5%)
Chest: 43" (No change)
Arms: 14.8" (+0.3")
Hips: 39.3" (-0.3")
Waist: 33.8" (-0.3")
Thighs: 25.5" (+0.5")
Calves: 15.8" (+0.3")
Forearms: 12.3" (-0.3")
Shoulders: 52.3" (+0.3")
Neck: 17" (+0.5")

It kinda blows my mind Adam to think about what my measurements were nearly two years ago when you and I first started having exchanges over this site. To look at your measurements and mine now and to realize I could probably fit into a pair of your jeans and vice-a-versa is pretty amazing to me.

Thanks for all the help you have been bro ... you have been a key source of encouragement and very much a part of what has happened to me over these many months. Just wanted you to know that ... Brian

[Maritimer]

Okay, so this pm I'm gonna crutch it down to the basement and try some upper body stuff--not sure what (which isn't a good way to go into it). Cutting back on the serious pain stuff--just using extra strenght tylenol now. Staples are out, but still in restraints for another two weeks. Enough already of this "resting" stuff.


Two gallons of water, Brain?? I get one gallon, at best, and when I'm at work it's a hard go. Can't just walk out on my class to go to the bathroom. How do you manage that much?

Adam, scanned down you body stats. Your lifts, too, fightgravity.

Well, that's that. Man, you're all WAY ahead of me. Can't stand much more of this being on the injured list. (Yeah, I guess I got a bit of the self-pity going on. Forgive me.)

[trixter747]

For anyone interested in following my AX log, here's the link: http://forum.bodybuilding.com/showth...hp?t=113684501

[PulgasStrongMan]

Originally Posted by Maritimer

... Enough already of this "resting" stuff.

Two gallons of water, Brain?? I get one gallon, at best, and when I'm at work it's a hard go. Can't just walk out on my class to go to the bathroom. How do you manage that much?

Adam, scanned down you body stats. Your lifts, too, fightgravity.

Well, that's that. Man, you're all WAY ahead of me. Can't stand much more of this being on the injured list. (Yeah, I guess I got a bit of the self-pity going on. Forgive me.)

What ever the doc says, do. Relax ... heal.

Water? The first gallon I pretty much drink during the course of my workout. Then another half to full gallon depending on how the weather is around here over the course of the rest of the day. It does get mighty dry around here at times. Rain in SoCal is a major news event, if you know what I mean.