Wavelength 2009

wave_length · 01-10-2009, 06:44 AM

OK so here is my workout journal for 2009. The goal is to come in at about the same condition as in my avi but 10lbs heavier, meaning 160lbs @ 8%. That is not to say that I think I can gain 10lbs of muscle within a year (very unlickely for an experienced lifter) but that I hope muscle memory kicks in and I can regain some of the mass of my earlier years. I have been at my heaviest at 185lbs in fairly decent condition a few years back. Injuries held me back in the last year(s). This is why my last cut started at only 165lbs and ended on 150lbs, see my picture thread for 2008:

http://forum.bodybuilding.com/showth...hp?t=112998331

My diet is kind of unconventional and is also described in the picture thread:

http://forum.bodybuilding.com/showpo...1&postcount=33

I stopped my last cut about three months ago because I pulled my chest. I saw this as a good opportunity to let the whole body heal for a few months. Since then I gained a few pounds trying to maintain as much muscle as possible during the break. The pulled chest is not completely healed yet but I think for now I can work around the pain and slowly start training again. So the first goal is to get into lean condition again (single digit BF) and then steadily gain weight using mini bulks and cuts, something I have never tried before. I hope my chest will be completely healed before that.

A few stats:
Age: 36, Height: 5'10", Weight: currently 158lbs, Training for 11 years.
Best Lifts: Bench 264, Squat 374, Deadlift 352.

My workout description will probably not be as detailed as most here, since I don't keep a written journal during my workouts. I will most likely only note the heaviest set of each exercise. Maybe along the way, entries will become more detailed. Weights will be in lbs but the numbers may sound somewhat odd since I have to convert from kgs. My first workouts after the last injury will be very light of course and I also have to limit them to exercises I can perform without pain. Comments and suggestions from everyone are highly appreciated!

wave_length · 01-10-2009, 07:07 AM

Workout:
Biceps: Standing DB Curls, 2 last sets: 12 x 31 lbs
Back: Cable Pulldown, medium grip, 2 last sets: 12 x 132 lbs
Triceps: One Arm Cable Pulldown, 2 last sets: 12 x 28 lbs
Shoulder: Machine Presses, narrow grip, last set: 10 x 116 lbs
Abs: Giant Set of Situps

Nutrition:
Lunch at all-you-can-eat running sushi, large beer, 2 scoops of Haagen Dasz ice cream with caramelized hazelnuts.
Rest of the Day: 100g whey protein shake, maybe a little healthy oil in the evening.

Notes:
This is the first real upper body workout after the break (had one even lighter workout before that). Weights very low as expected. The narrow grip on back and shoulders was chosen because of the chest injury (doesn't hurt that way). For abs I usually do one giant set where I perform one normal set then wait 10s, then next set, wait 20s, next set, wait 30s, last set.

taf1968 · 01-10-2009, 07:35 AM

Welcome . . . I think you will find journaling really helpful. It's a great motivator to write your training down and to see where you have improved (or where you could be doing more). Plus the people here are very encouraging and offer solid advice. Wish I had started a long time ago.

Anyway, good luck withthe training and in reaching your goals!

wave_length · 01-10-2009, 08:20 AM

Quote:

Originally Posted by taf1968

Welcome . . . I think you will find journaling really helpful. It's a great motivator to write your training down and to see where you have improved (or where you could be doing more). Plus the people here are very encouraging and offer solid advice. Wish I had started a long time ago.

Anyway, good luck withthe training and in reaching your goals!

Thanks for the welcome. That's exactly what I'm looking for, some self motivation and maybe a little motivation from you folks.

I also wanted to document (with success I hope) that it's possible to make progress on a much more relaxed diet. I already have found out, also to my own surprise, that it works very well for cutting.

The_Warhammer · 01-10-2009, 08:38 AM

Will be watching you journal. Sounds like you have alot of experience. I need to cut as well, but that's just in general.

Hibiscus09 · 01-10-2009, 08:47 AM

Awesome photos! Your unconventional cut appears to have worked fantastically for you, but my "I'm hungry" timer goes off every 2.5 to 3.0 hours like clockwork and I must eat!

You look great and have nice symmetry.

Happy Saturday!

storm1507 · 01-10-2009, 08:51 AM

In on the first page.

Welcome, I plan to come back and read EVERYTHING you have done. Looks like I can learn exactly what I need to here.

storm1507 · 01-10-2009, 08:52 AM

Quote:

Originally Posted by wave_length

Thanks for the welcome. That's exactly what I'm looking for, some self motivation and maybe a little motivation from you folks.

I also wanted to document (with success I hope) that it's possible to make progress on a much more relaxed diet. I already have found out, also to my own surprise, that it works very well for cutting.

Relaxed diet....Hawt Dang....I think I found my soul mate. LOL

wave_length · 01-10-2009, 08:55 AM

Quote:

Originally Posted by The_Warhammer

Will be watching you journal. Sounds like you have alot of experience. I need to cut as well, but that's just in general.

Yes, some say I'm just a scrawny broomstick but I would say a broomstick with a little experience.

Thanks for stopping by!

Quote:

Originally Posted by Hibiscus09

Awesome photos! Your unconventional cut appears to have worked fantastically for you, but my "I'm hungry" timer goes off every 2.5 to 3.0 hours like clockwork and I must eat!

You look great and have nice symmetry.
Happy Saturday!

Haha, thanks, I was just browsing through your journal! Awesome avi there!

Regarding the diet, on more than one occasion I was called the house pig, simply because I need to eat like one at least once a day.

wave_length · 01-10-2009, 09:05 AM

Quote:

Originally Posted by storm1507

In on the first page.

Welcome, I plan to come back and read EVERYTHING you have done. Looks like I can learn exactly what I need to here.

Thanks so much!

Quote:

Originally Posted by storm1507

Relaxed diet....Hawt Dang....I think I found my soul mate. LOL

IMO anyone above 35 should be following such a diet. Just too much good food out there to be following oats & tuna diets. And don't get me started on red wine ...

gbg · 01-10-2009, 12:32 PM

Subbed

rpaul11 · 01-10-2009, 12:41 PM

Hey Wave....gonna try and follow along here. I'm especially intrigued by your diet, but don't think I could handle eating just once a day.

wave_length · 01-10-2009, 12:45 PM

Quote:

Originally Posted by gbg

Subbed

Haha, thanks my noble princess!

Quote:

Originally Posted by rpaul11

Hey Wave....gonna try and follow along here. I'm especially intrigued by your diet, but don't think I could handle eating just once a day.

That's also not my point. My point is to space meals as convenient as possible. For me it is most convenient and psychologically least taxing to stuff myself once a day. Thanks for stopping by!

wave_length · 01-11-2009, 01:55 PM

Workout:
Legs: Leg Presses, last set: 15 x 396 lbs
Hams: Standing Leg Curls, last set: 9 x 66 lbs
Quads: Leg Extensions, last set 12 x 88 lbs
Calves: Standing Calve Raises 12 x 176 lbs
Abs: Giant Set of Situps

Nutrition:
Dinner from Burgerking: double whopper with cheese and small fries, 6 hot wings, caramel muffin with ice cream, ate at home and added some veggies.
Rest of the Day: 100g whey protein shake, a little healthy oil in the morning.

Notes:
Weights very low as expected. On the leg extensions I always approach the end of the rep very slowly and pause for one second at the top. Had a little bit of pain in my quads on the leg presses which went away after some stretching before the last set.

gbg · 01-11-2009, 02:40 PM

Quote:

Originally Posted by wave_length

Workout:
Legs: Leg Presses, last set: 15 x 396 lbs
Hams: Standing Leg Curls, last set: 9 x 66 lbs
Quads: Leg Extensions, last set 12 x 88 lbs
Calves: Standing Calve Raises 12 x 176 lbs
Abs: Giant Set of Situps

Nutrition:
Dinner from Burgerking: double whopper with cheese and small fries, 6 hot wings, caramel muffin with ice cream, ate at home and added some veggies.
Rest of the Day: 100g whey protein shake, a little healthy oil in the morning.

Notes:
Weights very low as expected. On the leg extensions I always approach the end of the rep very slowly and pause for one second at the top. Had a little bit of pain in my quads on the leg presses which went away after some stretching before the last set.

It cracks me up every time I read what you ate for the day

You just might be breaking barriers.

wave_length · 01-11-2009, 02:44 PM

Quote:

Originally Posted by gbg

It cracks me up every time I read what you ate for the day

You just might be breaking barriers.

Yes some call me the 8th world wonder, some call me an anorexic broomstick with bad eating habits. I guess I'm somewhere in the middle

gbg · 01-11-2009, 03:33 PM

wave_length · 01-11-2009, 03:48 PM

Come to think of it, you may have caught me in a lie there with the 8th world wonder.

gbg · 01-11-2009, 04:05 PM

Quote:

Originally Posted by wave_length

Come to think of it, you may have caught me in a lie there with the 8th world wonder.

wave_length · 01-12-2009, 01:38 PM

Workout:
Rest

Nutrition:
Lunch at Asian Buffet: some sushi, fried tofu with beef, salad, fried chicken wings, potatoes, fried pork, fried veggies, mushrooms, shellfish, pudding, some fruit, coke light, plum wine.
Rest of the Day: 100g whey protein shake, a little healthy oil.

Notes:
I think I'll be going to the Asian buffet quite a lot since they have great variety and I can start eating right away.

baker · 01-12-2009, 05:01 PM

Quote:

Originally Posted by wave_length

Workout:
Legs: Leg Presses, last set: 15 x 396 lbs
Hams: Standing Leg Curls, last set: 9 x 66 lbs
Quads: Leg Extensions, last set 12 x 88 lbs
Calves: Standing Calve Raises 12 x 176 lbs
Abs: Giant Set of Situps

You European bro?

I'm liking the diet too. There is an Asian Buffet near my office. They would run me out of there if I came everyday.

wave_length · 01-12-2009, 05:11 PM

Quote:

Originally Posted by baker

You European bro?

I'm liking the diet too. There is an Asian Buffet near my office. They would run me out of there if I came everyday.

LOL (weird weights as explained in first post)!
Yes I'm from Austria.

andyho10 · 01-12-2009, 05:54 PM

is this diet healthy?

anychance u can post a full day diary.....time u get up, how often u sip on ur shake, time u eat ur big meal and time wen u workout please? would appreciate it

wave_length · 01-13-2009, 02:23 AM

Quote:

Originally Posted by andyho10

is this diet healthy?
anychance u can post a full day diary.....time u get up, how often u sip on ur shake, time u eat ur big meal and time wen u workout please? would appreciate it

I don't see why it wouldn't be healthy. Opinions vary on macro composition beyond minimum recommendations and I most likely adhere to those. I think the biggest health risk is constant overeating resp. being overweight.

I usually get up at 8 and start with the shake at 10. On some days I start later, on some days after lunch. Lunch is usually at around 2pm. I like to workout around 3 hours after lunch since I feel strongest then. I sip on the shake usually until 8pm, sometimes I'm done with it ahead of time.

And thanks for stopping by!

andyho10 · 01-13-2009, 05:05 AM

thx 4 the reply.

how cums u dont start with the shake as soon as u get up?

wave_length · 01-13-2009, 05:43 AM

Quote:

Originally Posted by andyho10

thx 4 the reply.
how cums u dont start with the shake as soon as u get up?

Two reasons: I can't stomach anything in the morning (apart from maybe a little healthy oil) and I prepare my shake in the office. Sometimes I have a meeting before lunch, then I just start after lunch. Doesn't make a significant difference IMO.

storm1507 · 01-13-2009, 08:28 AM

You know I was thinking there are several times during the month that I go out to eat and "overdo" things and then cut back on that day to make up for eating so much. It doesn't seem to hurt, and sometimes even have dropped a # a day or so later.

One problem I would have doing this is sipping. LOL, I don't think that is in my vocabulary.

wave_length · 01-13-2009, 11:03 AM

Quote:

Originally Posted by storm1507

You know I was thinking there are several times during the month that I go out to eat and "overdo" things and then cut back on that day to make up for eating so much. It doesn't seem to hurt, and sometimes even have dropped a # a day or so later.

One problem I would have doing this is sipping. LOL, I don't think that is in my vocabulary.

"Sipping" isn't necessary of course.

You can just as well drink it in three portions or just make three smaller shakes during the day. Sometimes I drink most of it in the evening.

andyho10 · 01-13-2009, 12:00 PM

was just reading the warrior diet, is ur diet sort of based on that?

wave_length · 01-13-2009, 12:07 PM

Quote:

Originally Posted by andyho10

was just reading the warrior diet, is ur diet sort of based on that?

I also read a little bit about it recently. It may be similar but I have based my diet solely on my own experience. I have tried to eliminate unnecessary facors step by step. It was a 10 year process.