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!
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Thread: Wavelength 2009
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01-10-2009, 05:44 AM #1
Wavelength 2009
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01-10-2009, 06:07 AM #2
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.
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01-10-2009, 06:35 AM #3
- Join Date: Dec 2007
- Location: Littleton, Colorado, United States
- Age: 55
- Posts: 26,103
- Rep Power: 249531
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!*MFC Elder Statesmen Cabinet Crew*
**Distal Bicep Rupture Crew (Feb 2013)** -- recovery log: http://forum.bodybuilding.com/showthread.php?t=151942933
**Extreme Dips Crew** - http://forum.bodybuilding.com/showthread.php?t=136113651
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01-10-2009, 07:20 AM #4
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.
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01-10-2009, 07:38 AM #5
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01-10-2009, 07:47 AM #6
- Join Date: Feb 2002
- Location: South Carolina, United States
- Age: 62
- Posts: 25,898
- Rep Power: 38777
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!"For God hath not given us the spirit of fear; but of power, and of love, and of a sound mind." 2 Timothy 1:7
GOOOOO COCKS!!!!!! GOOOOO STEELERS!!!!!
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01-10-2009, 07:51 AM #7
- Join Date: Oct 2006
- Location: Kentucky, United States
- Age: 59
- Posts: 21,321
- Rep Power: 48130
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.
My current log
http://forum.bodybuilding.com/showthread.php?t=158720023&p=1173746753&posted=1#post1173746753
A step backwards is better than a setback.
If this (insert whatever trivial thing that is upsetting me) is the worst thing to happen today, I'm going to have a great day.
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01-10-2009, 07:52 AM #8
- Join Date: Oct 2006
- Location: Kentucky, United States
- Age: 59
- Posts: 21,321
- Rep Power: 48130
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01-10-2009, 07:55 AM #9
Yes, some say I'm just a scrawny broomstick but I would say a broomstick with a little experience.
Thanks for stopping by!
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.
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01-10-2009, 08:05 AM #10
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01-10-2009, 11:32 AM #11
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01-10-2009, 11:41 AM #12
- Join Date: Sep 2005
- Location: Pennsylvania, United States
- Age: 54
- Posts: 39,184
- Rep Power: 28039
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.
"Some people are like Slinkies. They're not really good for anything but they sure bring a smile to your face when you push them down a flight of stairs."
My Training Journal - http://forum.bodybuilding.com/showthread.php?t=145043261
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01-10-2009, 11:45 AM #13
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01-11-2009, 12:55 PM #14
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.
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01-11-2009, 01:40 PM #15
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01-11-2009, 01:44 PM #16
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01-11-2009, 02:33 PM #17
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01-11-2009, 02:48 PM #18
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01-11-2009, 03:05 PM #19
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01-12-2009, 12:38 PM #20
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.
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01-12-2009, 04:01 PM #21
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01-12-2009, 04:11 PM #22
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01-12-2009, 04:54 PM #23
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01-13-2009, 01:23 AM #24
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!Last edited by wave_length; 01-13-2009 at 02:10 AM.
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01-13-2009, 04:05 AM #25
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01-13-2009, 04:43 AM #26
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01-13-2009, 07:28 AM #27
- Join Date: Oct 2006
- Location: Kentucky, United States
- Age: 59
- Posts: 21,321
- Rep Power: 48130
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.My current log
http://forum.bodybuilding.com/showthread.php?t=158720023&p=1173746753&posted=1#post1173746753
A step backwards is better than a setback.
If this (insert whatever trivial thing that is upsetting me) is the worst thing to happen today, I'm going to have a great day.
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01-13-2009, 10:03 AM #28
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01-13-2009, 11:00 AM #29
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01-13-2009, 11:07 AM #30
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