CHAnging a FrmrHoss

[FrmrHoss]

Hey everyone!

I had just been doing CHA + Triphase on my own for the past week and a half or so (well, CHA for 3 weeks but I had been away from a gym while I was home over winter break). But, I really missed the sense of community and also accountability that comes with posting your workouts on here so... I guess I'll just clog up the forums a little bit more.

I started my first week back in the gym on CHA 1800 (modified version, eating my 2 servings of blueberries a day!) but gained a pound the first week and added a little bit of size to my waist, so decided to go down to 1600 and add 5 mins of cardio per day this week and see how that goes. So, CHA 1600 + 35 mins of LI cardio for me.

Starting weight: 194.8

Week 1 workouts:

Back/Traps
Deadlifts: 255 x 8; 255 x 6
Pull-ups: BW x 8; BW x 6
Bent-over rows: 155 x 7, 155 x 5
BB Shrugs: 275 x 10; 295 x 6.
DB Shrugs: 100s x 10 x 2 (highest my gym has).

Chest/Shoulders
Flat BB Bench: 225 x 10; 235 x 5
Incline DBs: 65s x 9; 65s x 6
Dips: BW + 30 lbs x 8; BW + 30 lbs x 7.
Standing military press: 95 x 9; 95 x 6.
Lat raises: ?? (mystery - seemed to forget to write it down).

Legs
Squats: 205 x 10; 215 x 6.
Stiff legged deads: 185 x 10; 195 x 10.
Leg extensions: 165 x 10; 180 x 10
Leg curls: 165 x 10; 180 x 7.
Lunges: +25 lb DBs x 8; + 25 lb DBs x 6.

Arms
BB Curls: 80 x 10; 85 x 5.
Close grip bench: 185 x 10; 195 x 7.
Triceps pressdown: ??? (another mystery)
DB Curls: 40s x 10; 45s x 6.
Standing calf: 375 x 8 x 2
Seated calf: 130 x 10; 140 x 9.

Week 2 (weight: 195.8 (+1.0 lbs)).

Back/Traps
Deadlifts: 255 x 10; 265 x 8; 265 x 7.
Pullups: BW x 8; BW x 6; BW x 4.
Bent over rows: 145 x 8 x 2; 145 x 7.
BB Shrugs: 285 x 10; 285 x 8; 285 x 7.
DB Shrugs: 100s x 10 x 2; 100s x 8.

Chest/Shoulders
Flat BB Bench: 230 x 9; 230 x 6; 230 x 5.
Incline DBs: 65s x 8; 65s x 6; 65s x 5.
Dips: BW + 30 x 10; 9; 8.
Standing military press: 95 x 10; 95 x 8; 95 x 6.
Lateral DB raises: 20s x 10; 20s x 8; 20s x 8.

Got legs coming up tomorrow, just finished up my 5th meal (5 oz of pan-seared ahi tuna, steamed broccoli and 30g of peanut butter!) and then gonna knock out some sludge before bedtime. Num num num.

[dougrobinette]

Hey everyone!

I had just been doing CHA + Triphase on my own for the past week and a half or so (well, CHA for 3 weeks but I had been away from a gym while I was home over winter break). But, I really missed the sense of community and also accountability that comes with posting your workouts on here so... I guess I'll just clog up the forums a little bit more.

I started my first week back in the gym on CHA 1800 (modified version, eating my 2 servings of blueberries a day!) but gained a pound the first week and added a little bit of size to my waist, so decided to go down to 1600 and add 5 mins of cardio per day this week and see how that goes. So, CHA 1600 + 35 mins of LI cardio for me.

Starting weight: 194.8

Week 1 workouts:

Back/Traps
Deadlifts: 255 x 8; 255 x 6
Pull-ups: BW x 8; BW x 6
Bent-over rows: 155 x 7, 155 x 5
BB Shrugs: 275 x 10; 295 x 6.
DB Shrugs: 100s x 10 x 2 (highest my gym has).

Chest/Shoulders
Flat BB Bench: 225 x 10; 235 x 5
Incline DBs: 65s x 9; 65s x 6
Dips: BW + 30 lbs x 8; BW + 30 lbs x 7.
Standing military press: 95 x 9; 95 x 6.
Lat raises: ?? (mystery - seemed to forget to write it down).

Legs
Squats: 205 x 10; 215 x 6.
Stiff legged deads: 185 x 10; 195 x 10.
Leg extensions: 165 x 10; 180 x 10
Leg curls: 165 x 10; 180 x 7.
Lunges: +25 lb DBs x 8; + 25 lb DBs x 6.

Arms
BB Curls: 80 x 10; 85 x 5.
Close grip bench: 185 x 10; 195 x 7.
Triceps pressdown: ??? (another mystery)
DB Curls: 40s x 10; 45s x 6.
Standing calf: 375 x 8 x 2
Seated calf: 130 x 10; 140 x 9.

Week 2 (weight: 195.8 (+1.0 lbs)).

Back/Traps
Deadlifts: 255 x 10; 265 x 8; 265 x 7.
Pullups: BW x 8; BW x 6; BW x 4.
Bent over rows: 145 x 8 x 2; 145 x 7.
BB Shrugs: 285 x 10; 285 x 8; 285 x 7.
DB Shrugs: 100s x 10 x 2; 100s x 8.

Chest/Shoulders
Flat BB Bench: 230 x 9; 230 x 6; 230 x 5.
Incline DBs: 65s x 8; 65s x 6; 65s x 5.
Dips: BW + 30 x 10; 9; 8.
Standing military press: 95 x 10; 95 x 8; 95 x 6.
Lateral DB raises: 20s x 10; 20s x 8; 20s x 8.

Got legs coming up tomorrow, just finished up my 5th meal (5 oz of pan-seared ahi tuna, steamed broccoli and 30g of peanut butter!) and then gonna knock out some sludge before bedtime. Num num num.

Welcome back to the boards. Work outs look great and eats on track, keep up the good work.

[FrmrHoss]

Had my breakfast of 99g of blueberries, 3 egg whites, 3 whole eggs and then tore off to the gym to complete leg day. Also had a generally ****ty night after receiving some bad personal news, which short-circuited my ability to sleep a little bit but still decently happy with the workout.

Squats: 215 x 9, 215 x 6, 215 x 6
Stiff legged deads: 205 x 10, 215 x 7, 215 x 6
Leg extensions: 185 x 8, 185 x 8, 185 x 7.
Leg curls: 180 x 8, 180 x 7, 180 x 5.5
DB Lunges: 25s x 10; 30s x 6, 30s x 6.

35 mins on treadmill at 5.0 incline, 3.8 mph.

Gonna shower, grab some sludge (1.75 scoops of whey, 30g almond butter, 99g blueberries, and some psyllium husk!), pack some leftover tuna/veggies/almonds for class, and then head out.

[dougrobinette]

Had my breakfast of 99g of blueberries, 3 egg whites, 3 whole eggs and then tore off to the gym to complete leg day. Also had a generally ****ty night after receiving some bad personal news, which short-circuited my ability to sleep a little bit but still decently happy with the workout.

Squats: 215 x 9, 215 x 6, 215 x 6
Stiff legged deads: 205 x 10, 215 x 7, 215 x 6
Leg extensions: 185 x 8, 185 x 8, 185 x 7.
Leg curls: 180 x 8, 180 x 7, 180 x 5.5
DB Lunges: 25s x 10; 30s x 6, 30s x 6.

35 mins on treadmill at 5.0 incline, 3.8 mph.

Gonna shower, grab some sludge (1.75 scoops of whey, 30g almond butter, 99g blueberries, and some psyllium husk!), pack some leftover tuna/veggies/almonds for class, and then head out.

Nice workout, and I know what ya mean about the personal news, I am in the same boat, just gotta push through, gym time is a good place to forget about that stuff for an hour or two.

[FrmrHoss]

Yeah exactly - it's a nice place to get away for a while and let off some stress. On top of things it really gets my day started... and now back to the grind of law school .

[FrmrHoss]

Arms/Calves

BB Curls: 85 x 8, 7, 7
Close-grip bench: 195 x 8, 7, 6
Tri Pressdown: 150 x 10; 160 x 7, 7
DB Curls: 45s x 8, 6, 4
Standing calf: 375 x 10; 395 x 8, 8.
Seated calf: 140 x 10; 150 x 8,7

35 minutes on the elliptical.

Diet still going pretty well - had my weekly cheat yesterday, which was kind of disappointing because I was planning on having it on Saturday but I was planning on getting some sushi by myself, and instead had a burger and sweet potato fries with some friends last night during happy hour (I had some water on the rocks to go with it ) so I guess that worked out for the best.

Had some sludge with blueberries before the gym, and hit up some eggs/egg whites + blueberries afterwards. Gonna run some errands today, and then probably take the weekend off (though I might do an hour of cardio on Sunday). Then back to do back/traps on Monday!

[FrmrHoss]

Back/Traps
Deadlifts: 255 x 10; 265 x 8; 265 x 7.
Pullups: BW x 8; BW x 6; BW x 4.
Bent over rows: 145 x 8 x 2; 145 x 7.
BB Shrugs: 285 x 10; 285 x 8; 285 x 7.
DB Shrugs: 100s x 10 x 2; 100s x 8.

Today's back workout was pretty solid as far as load/volume... was pleasantly surprised because I was sick over the weekend which just sapped my energy and kind of messed up my diet a little bit.

Deadlifts: 265 x 10; 275 x 9; 275 x 7; 275 x 6.
Pullups: BW x 7, 5.5; lat pulldowns: 150 x 6 x 2.
Bent over rows: 145 x 10; 155 x 7, 6, 6.
Barbell Shrugs: 295 x 10; 305 x 7, 7, 6.
Dumbbell shurgs: 100s x 10 x 3; 100s x 9.

[FrmrHoss]

Chest/Shoulders
Flat BB Bench: 230 x 9; 230 x 6; 230 x 5.
Incline DBs: 65s x 8; 65s x 6; 65s x 5.
Dips: BW + 30 x 10; 9; 8.
Standing military press: 95 x 10; 95 x 8; 95 x 6.
Lateral DB raises: 20s x 10; 20s x 8; 20s x 8.

Went up on pretty much all of my exercises today, though I did feel some strain in my lower back so I'm wondering if I messed something up deadlifting yesterday.... nothing too serious, but definitely will be good to miss out on legs to go skiing in Tahoe for 5 days .

Flat BB Bench: 230 x 10; 230 x 7; 230 x 6; 230 x 5.
Incline DBs: 65s x 9; 65s x 7; 65 x 6 x 2.
Dips: BW + 30 x 10; +35 x 8; +35 x 7 x 2.
Standing military press: 105 x 10; 115 x 5; 110 x 7; 110 x 6.
Lateral Raises: 22.5s x 9 x 2; 22.5 x 8; 22.5 x 7.

I have a TON of chicken that I had marinated like 3 days ago but forgot to take into account that I'm flying out to California for a ski trip tomorrow night... so now I'm giong to see if I can eat it alll before tomorrow afternoon. Wish me luck

[FrmrHoss]

Went up on pretty much all of my exercises today, though I did feel some strain in my lower back so I'm wondering if I messed something up deadlifting yesterday.... nothing too serious, but definitely will be good to miss out on legs to go skiing in Tahoe for 5 days .

Flat BB Bench: 230 x 10; 230 x 7; 230 x 6; 230 x 5.
Incline DBs: 65s x 9; 65s x 7; 65 x 6 x 2.
Dips: BW + 30 x 10; +35 x 8; +35 x 7 x 2.
Standing military press: 105 x 10; 115 x 5; 110 x 7; 110 x 6.
Lateral Raises: 22.5s x 9 x 2; 22.5 x 8; 22.5 x 7.

I have a TON of chicken that I had marinated like 3 days ago but forgot to take into account that I'm flying out to California for a ski trip tomorrow night... so now I'm giong to see if I can eat it alll before tomorrow afternoon. Wish me luck

Well, FrmrHoss is back! I flew out Wed night into Reno/Tahoe airport, got some food and didn't go to bed until about 3:45 AM east coast time. Crashed in a hotel Wednesday night in Reno, then drove down to South Lake Tahoe with my roommate to ski Heavenly down there for the day. Day went off without a hitch and I was amazed with how easy I got back into skiing.

Then, drove back to Reno after a day of skiing, picked up a friend at the airport at around 4-5PM and then gambled for 5 hours while waiting for my other college friends and my girlfriend to get in. Shipped a +125 session with some sportsbetting and blackjack before heading to the airport. Then drove to North Lake Tahoe for the rest of the trip. A friend of mine owns a house on the lake (literally, there is nothing between the balcony of his house and the lake but about 30 yards of trees) and he hosted us for the weekend. So, stayed there Thursday-Sunday night and skied Squaw Valley for Friday, Saturday, Sunday. We only skied a half day on Sunday, outta there by 1pm to make sure to get back in time for the Super Bowl which started at 330pm (stupid west coast broadcast times). My friend whom was hosting us pretty much grew up out there on those slopes, so he put us on some pretty challenging terrain, including one hike/descent into the Squaw backcountry. So, all in all got a ton of good exercise but ate like utter ****.... I'm hoping the fact that I was burning tons of calories with the skiing offset the diet to some extent.

Didn't get in until 2AM on Monday night/Tuesday morning, so took off Tuesday and went back to the gym today and back on the diet. My workout buddy was doing chest today, so I decided to just hop back in to that part of the workout. I was exhaussstttttteeeed.

Flat b/b bench: 235 x 9, 235 x 6, 235 x 5, 225 x 4 x 2
Incline DB bench: 65s x 8, 6, 6, 5, 5
Dips: BW + 35lbs x 10, 8, 8, 9, 9
Standing mil press: 105 x 10, 7, 7, 6, 5
DB Lateral Raises: 22.5s x 7, 8, 7, 7, 7

So far, have had:
Meal 1: 3 egg whites, 3 whole eggs, 150g of blueberries
Meal 2: 1.75 scoops of whey, 30g of PB, 5g psyllium husk
Meal 3: 6 oz. sockeye salmon, steamed broccoli

FrmrHoss is back on track!

[CEClifter]

everything looks good here! way to go...

You could try doing incline chest first then flat bench. that small tweak helped me out a lot.

[FrmrHoss]

everything looks good here! way to go...

You could try doing incline chest first then flat bench. that small tweak helped me out a lot.

Yeah, I used to run quite a bit of chest workouts with the incline bench coming first... I'm about to switch over to the 2nd phase of Tri-phase though, and I think I'll get that variety with the Upper Body A/B days. Thanks for stopping in though!

[FrmrHoss]

I think my legs have some real lagging soreness from all that skiing. I took a day off before even coming back and doing chest, and did a whopping (read: sarcasm) 30 minutes of cardio and my legs were throbbing like I did a killer leg workout last night. It was even hard to go to sleep.... very strange feeling. But, I hope they get better in a hurry because we got legs on the agenda for tomorrow .

[AWD_TURBO]

Looks good in here man! 1650 cal! Rediculous! im on the 2250

[FrmrHoss]

Yeah, I think it's a little low too but I started at around 1800 and my waist size went up after two weeks so down to the 1600. The good news is that I'm not really hungry so we'll see how long that lasts - so far so good.

[FrmrHoss]

Squats: 215 x 9, 215 x 6, 215 x 6
Stiff legged deads: 205 x 10, 215 x 7, 215 x 6
Leg extensions: 185 x 8, 185 x 8, 185 x 7.
Leg curls: 180 x 8, 180 x 7, 180 x 5.5
DB Lunges: 25s x 10; 30s x 6, 30s x 6.

Went up to 225 on squats today, more out of convenience for my workout buddy who is much stronger on legs than I am... I'm top heavy and he'svery bottom heavy . Though I assume it's much more natural to squat more than you bench than vice versa.

Squats: 225 x 8, 6, 5, 4
SLDL: 215 x 9, 7, 7, 5
Leg extensions: 185 x 9, 8, 8, 7
Leg curls: 180 x 9, 8, 6, 4
Lunges: 30s x 5, 25s x 6. I tried to start the 3rd set and actually could not get back up after 2 reps so I called it a little early.

LI Cardio: 30 mins on treadmill, 5.0 incline 3.8 mph.

Had some sludge + blueberries to kick off the day, my eggs + raspberries when I came back from the gym and have some swordfish on the agenda for later. Delicious!

[AWD_TURBO]

Your squatting just as much as me. Good workout man. How you like that cardio after leg day?

[FrmrHoss]

Yeah but not nearly for as many reps . I think us taller guys are at a disadvantage there, at least that is my story.

I need some cardio after leg day or else my legs just get wayyyy too tight. Although it pretty much has to be some walking on the treadmill or some really light bike, anything else and they are just on fire.

[AWD_TURBO]

I have to much of an ego, Yesterday after legs I did 30 mins LISS cardio on the elliptical at resistance 9 haha. Needless to say my legs didn't feel well this morning.

[FrmrHoss]

Man, finished up the day with a Lobliner-patented egg white pancake and some delicious swordfish. Got arms tomorrow and then wrapping up the first phase of tri-phase and then moving on to the upper/lower body splits.

I've been pretty damn hungry today... well, not even hungry just as soon as I finish some food I'm almost just craving some other food. Luckily tomorrow is my "cheat meal" and that has kept me strict. Although, just gonna eat some sushi for a relatively healthy cheat because I'm flying down to see my girlfriend for valentine's day and I think my cheat meal will be a little dirtier then.

[FrmrHoss]

Arms/Calves

BB Curls: 85 x 8, 7, 7
Close-grip bench: 195 x 8, 7, 6
Tri Pressdown: 150 x 10; 160 x 7, 7
DB Curls: 45s x 8, 6, 4
Standing calf: 375 x 10; 395 x 8, 8.
Seated calf: 140 x 10; 150 x 8,7

35 minutes on the elliptical.

Diet still going pretty well - had my weekly cheat yesterday, which was kind of disappointing because I was planning on having it on Saturday but I was planning on getting some sushi by myself, and instead had a burger and sweet potato fries with some friends last night during happy hour (I had some water on the rocks to go with it ) so I guess that worked out for the best.

Had some sludge with blueberries before the gym, and hit up some eggs/egg whites + blueberries afterwards. Gonna run some errands today, and then probably take the weekend off (though I might do an hour of cardio on Sunday). Then back to do back/traps on Monday!

I'm a little torn up about my performance today so, little bit of good little bit of bad.

BB Curls: 85 x 9, 6, 6, 4
Close-grip bench: 195 x 9, 7, 7, 5
Tri Pressdown: 160 x 6; 150 x 7, 7, 5 (I had to use the straight bar instead of the french curl bar; felt a little more difficult than usual).
DB Curls: 45s x 8, 6, 4; 40s x 7
Standing calf: 395 x 8, 8, 7, 8
Seated calf: 150 x 10, 10, 10, 8

[AWD_TURBO]

Strong workout today bro. Keep that up!

Im adding my first week progress pics today man. check it out haha

[FrmrHoss]

Yeah dude, I saw the pics looking swole. Sick nasty bicep peaks too.

I ended up going to East River Park yesterday and playing like 5 hours of flag football, and that, on top of legs on Friday has crippled me today. I'm hobbling around the apartment. Was a perfect time for my cheat meal because I was starved afterwards, so had my sushi and actually ended up having a bowl of sludge too because I was still hungry afterwards. Also, I got to play football with basically some online poker celebrities (2 out of the 3 biggest winners online last year were playing in our group, I'm talking about guys who combined probably made 8 figures last year). It was kinda cool to meet them since I've followed them online some and read most of their blogs. Anyway, just relaxing today, eating clean and enjoying the weekend. That, and my ski trip to Tahoe inspired me to pick up this "Steep" DVD that's all about big mountain skiing and I think won some awards at one of those indy film festivals. Should be fun to watch.

[AWD_TURBO]

Awesome bro! I just actually sat down to watch 21

[FrmrHoss]

Well it's Phase II now, which means I can't be lazy and copy and paste my old workouts as a reference point. Felt pretty good on a lot of the weights, went a little too light on some. The only downside is that I have a sharp sharp sharp pain in my right hamstring right now. I don't know if I can do heavy squats tomorrow if it doesn't heal up in a hurry so I'm trying to figure out what to do instead, any thoughts?

Upper Body A
Flat bench: 235 x 8, 8, 7
Bent over row: 165 x 8, 8, 8
Seated military press: 115 x 8, 8, 8
Barbell shrugs: 295 x 8, 8, 8

I have 9 AM classes today and my gym doesn't open until 730 (yeah, they are lazy) so I'm putting arms on the lower body day.

[AWD_TURBO]

Good morning brah! About the squats, I'd rest up today and see how it feels tomorrow. Have fun on the upper body workout today

[FrmrHoss]

Yeah, I think the biggest problem for me is feeling this way/sore on a cut... because my intuition is like, oh man my body needs to recover, let's eat more calories to get it more nutrients etc . But I'm sticking to it, plus I have my cheat meal to look forward to with my girlfriend this Friday back in SC.

[AWD_TURBO]

Sounds like a good time man! have fun

[FrmrHoss]

I took off the lower body day because my hamstring/ass have been killing me lately. So, I took off Tuesday and did an hour of LI cardio yesterday coupled with a lot of stretching. Seemed to loosen up my legs, but there is still a very tight/pinching feeling in my ass, no homo. But, I'm heading down to visit my girlfriend today so I figure I can take a week off on legs while still doing some cardio and getting all of my upper body days in.

Upper Body B
Incline barbell: 175 x 8, 180 x 8, 185 x 8 (pretty happy with all this, trying to figure out if I should go to 195 or 200 next week for my sets of 6).
Pullups: BW x 8, 8, 7
DB Military Press: 65s x 8, 8, 8
Shrugs (had to use the "deadlift machine" for these, because our gyms dumbbells only go up to 100lbs and I can get 3 sets of 10 with those): 275 x 8, 8, 8.

Everyone enjoy the weekend! Expect more focus from the FrmrHoss when I come back from this weekend, I'm gonna start doing measurements each week and some bi-weekly photo updates. Don't hold back the criticism .

[FrmrHoss]

So I'm now stuck at the airport for 5 hours, this is going to be fun. The worst part of all of this, is that I had booked this flight 3 months ago and was originally going to miss my Thursday classes and fly in on Wednesday. Then, one of my profs sends out his syllabus and has a strict attendance policy - miss more than 2 classes and you're auto-dropped. No appeal. Well, I knew I was going to miss the 2nd week of class because of my ski trip to Tahoe, so I told my girlfriend I'd have to come in LATE on Thursday because my class gets out at 6 and it takes a longass time to make it from Manhattan to JFK via subway (and taxis aren't too much better in rush hour traffic). So I have to book the 945 PM flight out, gets in at 1145ish in Charlotte after which we're going to have to drive 1.5 hours down to Columbia, SC.

So, I get to class today and there is a note on the door - class is cancelled. Great, so now the price of my plane ticket doubled for nothing (I had booked it for like 220, but rescheduling my departure date turned it into around a 380 ticket). Now I figure, I can at least avoid rush hour on the subway, get here earlier and maybe if I'm lucky hop on an earlier flight. I get here and the earlier flight is booked, and on TOP of that, my flight is now delayed until 1115. Fun fun all around.

Good news is that I have some sludge packed (which also got me stopped at security) and some turkey + almonds. If only I had packed some Xtend too!!!! (though I do have some Scivation Whey just in case).

[AWD_TURBO]

Sorry about the luck! rip apart that sludge bro!