BuckSpin's Iron Underground

BuckSpin · 01-05-2009, 02:58 PM

January 5, 2009:

This journal will document my plan to spend the next 3 years working hard enough to develop my potential to the point that I can get on a stage in late 2011. By posting my efforts online for all to see I am making myself accountable to my peers.

Up unto now I have been using DBs (SelecTech 1090s), resistance bands, and bodyweight for 6 months. That changes today with a 12 month fitness center membership. I have access to ALL the toys now.

I'm still looking for a training method that will suit me. My personality cannot go 80%. I give what I have and empty the chamber every set. Thats all I know how to do. Drop sets worked OK (I definitely could go to failure every set) but I am convinced decreasing weight to maintain a rep level over 3 sets is not the path to add mass - which is what I need to do. I've tried some rest/pause and thats OK. Ideally I'd love to be able to HIT it, but that is not going to happen unless I can find a good training partner.

Personally, I am embarrassed and disgusted with my efforts today. I expected a LOT more from myself. The only benefit of today's training was that I'm POd and by posting this it will force me to work a LOT harder.

Today's session was a feeble attempt at HIT. I did NOT go to failure on the 1st 2 sets. This session could have & should have been much better. I won't make this mistake again.

The gory details:

Chest & Bis

Incline BB Press - 85x8, 125x8, 150x8
DB Pullover - 75x8, 85x7, 95x3
DB Incline Press - 40x8, 50x8, 60x5
Incline DB Flies - 40x8, 45x8, 50x6
Cable Flies - 40x8, 60x8, 60x9
Incline DB Curls - 20x8, 25x8, 30x4
Standing BB Curls - 35x8, 50x8, 70x4
BB Preacher Curls - 40x8, 40x8, 50x5
Drag Curls - 40x10, 50x8, 70x10
Wide Stance Raised Pushups - 18, 8, 7
Weighted Decline Crunches - 25x13x3
EFS for both muscle groups for 1 minute each

Tomorrow is Back Day. This is MY DAY. I am going to focus hard, come up with a solid session and really hit it.

BuckSpin · 01-06-2009, 03:10 PM

January 6, 2009

Well, perhaps I was a bit harsh yesterday. I did have some good soreness last night, and was &^%$#@! ravenous (which hasn't happened in a while). Still, I was determined to work harder & have a better training session today.

I realize I am still finding my way and don't really know exactly what weights I should be using for a number of lifts in that I haven't had access to barbells, plates, cables, etc. before. Maybe by the end of the month I will be dialed in.

I am really working at pullups. I am just horrible at them. Always have been. That said, I am making progress. I will have lats someday! Also did Rack Deads for the 1st time. I have no idea if my weight & reps are decent for a 1st time.

Started a creatine load cycle yesterday & also started using arginine as well. We'll see how that goes.

Did get a nice compliment from a gentleman doing Machine Press while I was yoked up & doing Extensions. Quote - "You are a glutton for punishment!" That made me smile

between gasps...

Back Day

Wide/Narrow Grip Pullups 6/4, 3/2, 2/2
2 Arm Long Bar BO Row 180x6, 160x6x2
Standing Wide Grip Pulldowns 70x7, 60x4, 60x3
1 Arm BO DB Rows 55x12, 60x9, 65x7
Standing Rear Delt Cable Rows 70x19!, 90x12!, 110x9!
Incline DB Shrugs 65x12, 70x9, 75x7
Extensions w/ BB Yoke 20x12, 30x6x2
Rack Deads 305x6, 265x6, 265x5
Supine Reverse Pullups 12, 8, 7
EFS for back & delts for 1 minute

Threw in some Seated Wide Arc Cable Pulls as a trial & they felt OK. Will add those next time.

Thursday is Leg Day. REAL weight....LOTS of it. This should be interesting....

BuckSpin · 01-07-2009, 06:19 AM

January 7, 2009

Quick note about yesterday. I don't know what's going on, but my back feels "full"...odd. I definitely can tell I moved some weight. It woke me up (yes, my back woke me up) early this AM and said "feed me". So I'm standing in the kitchen at somethingAM in the dark eating chicken breast & a granola bar. And my bis have some mild DOMS from Monday! That is very unusual for me. I really need to bring those up...bad.

Off day weight training today, but not an off day. On Wednesday & Saturday I do a ab/core workout I came up with. Its a product of what I learned about core strength as part of my "Biggest Loser" challenge that started all of this. I am firm believer in having a strong core. I've done a number of these, and this is the latest incarnation.

I used to do a workout of 13 movements 2x thru. The 1st rotation was as many reps (in good form) that I could get in 60 seconds. The 2nd rotation was identical but in 45 second sets. The intensity is kept high with as little rest between sets as possible.

These usually took about 40-45 minutes, and they were killers. However, it occurred to me that I could slash the number of exercises in 1/2 and do them 2x as often and also do different ones each time.

Thus "The 7".

7 different movements done high intensity to the same perimeters as above as far as sets (2) and duration (60 & 45 seconds). These fit great in any schedule. In about 15-18 minutes I can be drenched in sweat, get a lil' cardio in and just blast my midsection, core, abs, etc.

I love it.

So this is what I did this AM in 17 minutes:

Ab/Core

Strength Ball Prone Jacknives 18, 10
Bicycles 25, 17
Ab Wheel Rollout 13, 10
DB Weighted Double Crunches 65/16, 65/11
Prone Knee To Elbows Mountainclimber 10, 6
Supine Strength Ball Leg Scissors 10, 8
Side Plank Raise w/ DB 25/20, 25/22

Total movements: 196
Avg. per minute: 11.53

My torso is fried.

pastorgbc · 01-07-2009, 06:57 AM

I just dropped in to take a look at your journal.

Good luck with hitting your goals.

You do seem to be doing quite a few movements and sets. Since you like to go to failure on each set (nothing wrong with that imo), you may want to think about cutting back on the number of movements you are doing. overdoing it n isolation movements can lead to overtraining, especially for someone as intense as you are.For instance you are doing quite a few bicep movements. More is not better; 3-4 very hard sets of a bicep movement per week, in conjunction with a hard back workout, generally can stimulate alot of growth. You are also doing a lot of flyes. A strategy I have seen work for people is to do your mass builders (i.e. benches) and do one flye movement, but alternate them.

I hope you enjoy the new gym and quickly find the weights and workout that makes you big.

Ray

BuckSpin · 01-07-2009, 08:53 AM

Hi Ray,

Hey, a visitor! Excuse the pile of sweaty clothes. If I knew I was expecting company...LOL

I hear ya on the sets. I am trying to keep every training session to 8 sets max. You make valid comments. Feel free to look over what I am doing & make suggestions/adjustments.

orca · 01-08-2009, 09:46 AM

Subbed. I'll be watching with interest. Your 3 year plan is similar to mine.

Good luck.

BuckSpin · 01-08-2009, 10:01 AM

Quote:

Originally Posted by orca

Subbed. I'll be watching with interest. Your 3 year plan is similar to mine. Good luck.

Thanks! Feel free to offer any comments, advice, etc.

MtnBikeMike · 01-08-2009, 10:40 AM

Quote:

Originally Posted by BuckSpin

January 5, 2009:

This journal will document my plan to spend the next 3 years working hard enough to develop my potential to the point that I can get on a stage in late 2011.

You aren't giving yourself enough credit.....You are stage ready NOW!

Here is the profile of contest winner. I think your back is way better than his.

http://bodyspace.bodybuilding.com/FitIron/

BuckSpin · 01-08-2009, 10:56 AM

Quote:

Originally Posted by MtnBikeMike

You aren't giving yourself enough credit.....You are stage ready NOW!

Here is the profile of contest winner. I think your back is way better than his.

http://bodyspace.bodybuilding.com/FitIron/

No, nonononononono.....

I am appreciative of the comment, but I really need to work a LOT on everything else to even get anywhere those pics. FI has me skunked big time right now. Give me a few years & we'll see then....

The_Warhammer · 01-08-2009, 11:47 AM

I'd say good luck, but you don't need it!! You're doing great man!

BuckSpin · 01-08-2009, 11:48 AM

Quote:

Originally Posted by The_Warhammer

I'd say good luck, but you don't need it!! You're doing great man!

Thanks. I have a LOT of work to do over the next 1000 or so days.

BuckSpin · 01-08-2009, 06:22 PM

January 8, 2009

Well, its over. My 1st "real" Leg Day. Learned a lot about myself tonight. As I was getting ready for my 1st real (not WO) set of Trap Bar Deads I thought to myself "This is why you have been kicking your @$$ at home for 6 months...for this moment RIGHT NOW"

Had to shift some lifts on the fly (of course the power cage was in use when it was time for Front Squats) but here is what I did, in the order I did them:

1st REAL Leg Day

Trap Bar Deadlift
135x5 (WO)
225x5 (WO)
315x8
335x4
365x1

Stiff Leg Deadlift
215x9
265x6
315x1

ATG Front Squat
85x5 (WO)
125x5
175x4
205x1

Leg Extensions
100x15 (WO)
150x13
170x10
200X6 (stacked it!)

Leg Curls
120x10
130x6
100x6 (focus on ROM more)

Seated Calf Raises
180x10
180x7

Walking DB Lunges
45sx13

EFS - 5 ATG body weight squats for 10 count each

We'll see how I feel in a day or so. There was a lot of learning and trying to find the right weights. I think once I get dialed in I'm gonna do 3 sets of one weight rest/pause to up the intensity seriously.

BuckSpin · 01-16-2009, 10:35 AM

January 16, 2009

I was told that a person's 1st "Leg Day" is just a rite of passage. Its the 2nd Leg Day that is the "initiation" into iron because now "you know" what its gonna take to best your previous.

I present for consideration as initiate my 2nd "Leg Day".

Leg Day

Trap Bar Deadlift
225x5 W/U
325x10
350x6
385x2 (I'm sniffin' a 4 plater soon!

)

ATG Front Squat
125x5 W/U
155x8
170x4
170x4 (still need dialed in here)

Stiff Leg Deadlift
240x5
280x7
300x4! (was aiming for TWO! #3 was "What the $#@!", #4 was a religious experience....)

Leg Extensions
150x10 WU
180x11
200X4 (really controlled the eccentric, at least a 4-6 count, plus a 1 count squeeze at the extension)

Leg Curls
120x10
110x6
100x6 (really need to focus on ROM more. It tanks fast at the end. May have to dial back some)

Seated Calf Raises
200x20 (ROM is too limited. I got little out of this. Punted to....)

Standing Smith Machine Calf Raises on Plank
90x20
140x13 (MUCH better ROM. These felt good, SOP as of now)

Standing One Leg Cable Curls
70x11x10x9 each (liked these, hit the hams from a new angle)

Walking DB Lunges
50sx14

EFS - 5 ATG body weight squats for 20 count each

Took 90 minutes, but not much I can do about that.

ChuckFit40s · 01-16-2009, 10:59 AM

Great journal and Great workouts! Keep it up.

BuckSpin · 01-16-2009, 06:39 PM

Quote:

Originally Posted by ChuckFit40s

Great journal and Great workouts! Keep it up.

Thanks!

BuckSpin · 01-19-2009, 05:35 PM

January 19, 2009

Due to MLK Day the kids had no school, which means Dad trains PM after Mom gets home instead of AM after dropping them at school. Its definitely a different vibe in the evening. MUCH younger, but I can't honestly say more focused/intense in that a number of the "seasoned" members in the AM have great form and a plan. A lot of of these kids just pinball from one lift to another, often in really bad form. But there are a few evening people who have their A game, which is nice.

Was able to get a good spotter on the Incline BB Press, which helped IMMENSELY in that I could really push to failure.

Chest/Bis

Incline BB Press:
Last session: 125x8, 150x4, 150x7, 150x5, 150x3
This session: 125x8, 155x10, 155x7, 155x5

DB Pullover:
Last session: 90x7, 90x4, 90x3
This session: 90x9, 90x5, 90x2 (really dug in on these)

DB Incline Press:
Last session: 55x13!, 55x6, 55x4
This session: 60x9, 60x5, 55x4 (last rep of each was excruciating)

Incline DB Flies:
Last session: 45x8, 45x5, 45x4
This session: 45x10, 45x7, 40x7 (dropped for a nice finish & burn)

Cable Flies:
Last session: 60x12, 60x9, 60x5
This session: 70x7, 60x10, 60x7 (dropped to 6o to get the work in)

Standing Straight Bar Curls:
70x7, 60x10, 60x7 (really nailed these. Great pump)

Standing DB Hammer Curls:
Last Session: 30x11, 30x6, 30x4
This Session: 30x7, 25x7, 20x7 (hittin' the wall, most likely from the chest session increases)

DB Preacher Curls:
30x6, 25x10, 20x7

Incline DB Curls:
Last Session: 25x10, 25x7, 25x4
This Session: 25x6, 20x7, 20x7 (biceps fried)

Wide Stance Raised Pushups:
Last Session: 12, 5, 5
This Session: 16, 10, 8 (dang!)

Leaning Dips:
6, 4, 4

Weighted Decline Crunches:
Last Session: 25x16x3
This Session: 25x20x3 (the last 5 of the last 2 sets were unreal)

EFS: wide grip bar incline for 1 minute (ow), doorway spread for 1 minute (worse)

Took just over an hour, so I was pleased with the pace/intensity. Nice chest gains, paid for it in the bicep portion. Had a helluva pump though.

MY day tomorrow - Back Day!