BuckSpin's Iron Underground

[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. 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]

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]

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]

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]

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]

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

Good luck.

[BuckSpin]

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.

[orca]

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

The progress over the last year is truly amazing. I love the vascular pics.

Great job.

[BuckSpin]

The progress over the last year is truly amazing. I love the vascular pics. Great job.

Thanks. I guess I'm lucky that some genetics + being older = thin skin when I'm lean.

[jtroster]

Thanks. I guess I'm lucky that some genetics + being older = thin skin when I'm lean.

We get great veins as we age. Only they sit on top of the fat

[BuckSpin]

We get great veins as we age. Only they sit on top of the fat

LOL. When I posted those "Spiderman" pics a few months ago in a vascularization thread the teens-20somethings went freakin' nuts with envy.

[immuno]

Subscribed. You DO sound intense. This will be a fun journal to watch.

[MtnBikeMike]

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]

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]

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

[BuckSpin]

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]

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.

[stayfit2008]

Decent weight Buck,..whats your diet look like? I'll be watching this thread!

[BuckSpin]

Decent weight Buck,..whats your diet look like? I'll be watching this thread!

I'm a lot more laid back about the nutrition right now. I'm actually trying to loosen up and embrace a 90/10 philosophy. That said:

Breakfast:

Fistful of supps:
Multi vitamin
B12
D
Glucosomine
Selenium
Chromium Picolinate

3/4 cup steel cut oats
1 tbsp raw honey
1/2 tsp cinnamon
1 stevia packet
2 whole eggs, 4 egg whites
1 medium grapefruit
22oz black coffee

Morning Snack:
6oz Fa-Ge 0% FF Greek yogurt
1 large apple
sometimes some granola or a granola bar
8-12 almonds, 2-4 walnuts

Lunch:
9-12oz chicken breast (sometimes a can of tuna)
9-12oz veggies (broccoli or zucchini)

Afternoon Snack:
6oz Fa-Ge 0% FF Greek yogurt
some granola or a granola bar
8-12 almonds, 2-4 walnuts

Dinner:
See LUNCH (although may have whitefish)

Bedtime Meal:
1 cup no salt FF cottage cheese
2 tsp non-akaline cocoa powder
1 tbsp natty PB
1g arginine

Water throughout the day.

PWOs: I will have one of these pre & post WO

8oz pureed sweet potato (not canned, a baked one)
1/2 cup skim milk
1 cup water
1 scoop vanilla whey isolate protein
1 tsp non-akaline cocoa powder
dash of cinnamon & nutmeg, pinch of clove
1g glutamine (increase to 1.5 on Back & Leg Days)
1 stevia packet
5g creatine (only in the pre one)
1 tray ice cubes

Everything in a blender.

Also take 2g arginine pre WO.

"Grazing" - I am not opposed to a daily slice of pumpkin or banana bread (or muffin)...or 2 , plus maybe once a week a slice of cheese pizza when my body wants a sat fat boost. Grapes until the pangs stop, maybe a 2nd apple. When I work I have a bottomless cup of really good black coffee. I also will graze non-stop on granola. I'm making my own right now.

"Treats" - When I can I indulge in sushi. I make my own brown stick rice. My go to is wild salmon & avocado with pickled ginger and fresh wasabi.

I'm also in the last day or 2 of my 1st creatine load cycle. I'll go into 5g/day maintenance then with my pre WO shake.

I'm having trouble eating enough. I seem to hit around 2600-2800 cals/day pre exertion....not enough. I am not getting enough carbs for my metabolism (probably why I graze on granola & crave pumpkin bread!). Right now my macros are about 45P/35C/20F.

[orca]

Strong leg workout. Kick butt on the SLDL's. Diet is loong really good too.

[BuckSpin]

Strong leg workout. Kick butt on the SLDL's. Diet is loong really good too.

Thanks. That night was the main reason I joined a fitness center. And my diet is actually VERY laid back for me. Was 100% clean until about 6 weeks ago when I decided that it was in my long term best interest to embrace 90/10 as not to burn out a year or so from now & completely fall off the wagon.

[BuckSpin]

Strong leg workout. Kick butt on the SLDL's. Diet is loong really good too.

Thanks. That night was the main reason I joined a fitness center. And my diet is actually VERY laid back for me. Was 100% clean until about 6 weeks ago when I decided that it was in my long term best interest to embrace 90/10 as not to burn out a year or so from now & completely fall off the wagon.

[BuckSpin]

January 11, 2009

Well, when life gives you lemons you make lemonade. Should have done this Friday, but for a variety of reasons that fell thru. Saturday the alarm didn't go off & had to work and couldn't afterwards. Today - gym closed. Dang! So I punted back to my home setup that I've used for the past 6 months - a Bowflex SelecTech 1090 dumbbell system and my bodyweight.

I was really bummed that I couldn't do this at the fitness center in that I could finally do some barbell work and *swoon* do shrugs with a trap bar. Love shrugs. Possibly my favorite lift. I take them very personally.

One benefit of being home on a weekend is that Mrs. BuckSpin (who lifts like a dude...very proud!) was able to spot me & help me do a few assisted/forced reps. Oh, those last 2 of any set like that are very sweet with P-A-I-N!!! Reps to her!

Entire session was rest/pause, 3 sets, 20 breaths between sets, same weight unless it was too little on the first set or I couldn't go any higher.

Did Leaning One Arm Lateral DB Raises for the 1st time. OMFG.....I broke a sweat a draughthorse would have envied. I really need work on my lateral delts - they are sad. But, these ARE definitely the "Kings of Lateral Delt" lifts!!!! Highly recommended!!!!

Shoulders/Tris

Standing DB Press
50x11, x5, x3

Standing DB Shrugs
100x16!, x8, x6

Standing DB Rows
50x11, x10, x9

Leaning One Arm DB Lateral Raises
25x11, x10, x9 (these were insane)

Supine 1DB Skullcrushers
80x17!, 90x9, x5

Seated 1DB Overhead Extension
55x10, x5, x4

Bench Dips
Bodyweight x11, x12!, x9

Jackknife Pushups
Bodyweight x6, x5, x5 (I'm dying here)

Tomorrow starts Week 2 of the cycle. I finished my creatine load cycle yesterday & will now go into maintenance at 5g/day pre WO, plus continue with the arginine (1g pre WO Chest & Shoulder Day, 2g on Back & Leg, 1g before bed).

[BuckSpin]

January 12, 2009

1st time revisiting a training session since joining the fitness center. I preceded to forget my log book at home, but I had reviewed last Monday's efforts & planned a session (and loads) based on it.

Remembering how upset last week's effort made me feel, I focused on effort today. All sets done rest/pause with same weight, 20 breath break between sets, all reps done to concentric failure.

Chest/Bis

Incline BB Press:
125x8, 150x4, 150x7, 150x5, 150x3

DB Pullover:
90x7, 90x4, 90x3

DB Incline Press:
55x13!, 55x6, 55x4 (will up to 60 next week)

Incline DB Flies:
45x8, 45x5, 45x4

Cable Flies:
60x12, 60x9, 60x5 (will up to 70 next week)

Standing DB Hammer Curls:
30x11, 30x6, 30x4

BB Preacher Curls:
65x10, 55x4, 55x4 (hittin' the wall)

Incline DB Curls:
25x10, 25x7, 25x4

Wide Stance Raised Pushups:
12, 5, 5

Weighted Decline Crunches:
25x16x3 (will up to 35 next week)

EFS for both muscle groups for 1 minute each

[orca]

Damn impressive work, especially with so little rest in between sets. Cool that the wife is there to spot for ya.

[The_Warhammer]

Nice session! Reading journals like yours makes me want to leave work early and go lift!

[BuckSpin]

Damn impressive work, especially with so little rest in between sets. Cool that the wife is there to spot for ya.

Thanks! She is a great TP. Does a great job. I'd train with her anyday.....or night

[BuckSpin]

Nice session! Reading journals like yours makes me want to leave work early and go lift!

Thanks. Hey, work through lunch & punch out early, grab something good to fuel up & tear it down!!!

[BuckSpin]

January 13, 2009

I love Back Day! This is my favorite training session. Last week I had a good one, so I was looking to see how a week of creatine loading would impact it. I guess you could say I am a "responder"!

All lifts done to concentric failure, 3 sets per, a 20 breath rest/pause between unless I was adding/switching plates.

Back Day

Wide/Narrow Grip Pullups:
6.5/4, 3.5/3, 2.5/2 (slowly but surely I am adding to these...finally!)

Rack Deads:
275x18!!, 305x8, 325x3 (I swear I thought I miscounted plates on the 1st set! These numbers surprised me.)

2 Arm Long Bar BO Row:
160x9x8x7 (these felt much better)

Standing Wide Grip Pulldowns:
60x11x8x7 (these were MUCH better/more controlled as well, will add 10lb next time_

Seated Narrow Grip Pulldowns:
90x20!!, 110x8, 130x5 (was very surprised! Will start at 130 next time)

Seated Wide Arc Cable Pulls
30x8x6x4 (these still feel awkward. I've gotten more from resistance bands...grip?)

Incline BB Pulls:
100x10x8x7 (tried these for the 1st time)

1 Arm BO DB Rows:
60x10, 65x7, 70x5 (nice improvement here)

Standing Rear Delt Cable Rows:
100x11, 80x13 (focused on ROM to confirm), 100x11 (will start at 110 next time)

Incline DB Shrugs:
70x10x8x7 (grip started to fail, may have to strap in for these now)

Extensions w/ BB Yoke:
30x12x7x7 (nice improvement here, may jump to 40)

Supine Reverse Pullups 8, 7, 3 (fat lady has sung...)

EFS for back & delts for 4 sets of 15 seconds (grip)

This session, while fun, took too long (75 minutes). I need to pare down some lifts.

[Rhinoclan]

January 13, 2009

I love Back Day! This is my favorite training session. Last week I had a good one, so I was looking to see how a week of creatine loading would impact it. I guess you could say I am a "responder"!

All lifts done to concentric failure, 3 sets per, a 20 breath rest/pause between unless I was adding/switching plates.

Back Day

Wide/Narrow Grip Pullups:
6.5/4, 3.5/3, 2.5/2 (slowly but surely I am adding to these...finally!)

Rack Deads:
275x18!!, 305x8, 325x3 (I swear I thought I miscounted plates on the 1st set! These numbers surprised me.)

2 Arm Long Bar BO Row:
160x9x8x7 (these felt much better)

Standing Wide Grip Pulldowns:
60x11x8x7 (these were MUCH better/more controlled as well, will add 10lb next time_

Seated Narrow Grip Pulldowns:
90x20!!, 110x8, 130x5 (was very surprised! Will start at 130 next time)

Seated Wide Arc Cable Pulls
30x8x6x4 (these still feel awkward. I've gotten more from resistance bands...grip?)

Incline BB Pulls:
100x10x8x7 (tried these for the 1st time)

1 Arm BO DB Rows:
60x10, 65x7, 70x5 (nice improvement here)

Standing Rear Delt Cable Rows:
100x11, 80x13 (focused on ROM to confirm), 100x11 (will start at 110 next time)

Incline DB Shrugs:
70x10x8x7 (grip started to fail, may have to strap in for these now)

Extensions w/ BB Yoke:
30x12x7x7 (nice improvement here, may jump to 40)

Supine Reverse Pullups 8, 7, 3 (fat lady has sung...)

EFS for back & delts for 4 sets of 15 seconds (grip)

This session, while fun, took too long (75 minutes). I need to pare down some lifts.

Am I reading this right...33 sets? That's an incredible workout. I thought I had too much in my back workout at 20 sets. Wow!