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  1. #1
    Registered User sammykapp's Avatar
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    Smile SK's Trippin' with SciVation

    Greetings to all! After lurking in the shadows for the last couple weeks, I decided to take the plunge and take on a new and bigger challenge. I got my program from Derek, and today marks Day #1. I had toyed with the idea for a while, but after running into some lack-luster enthusiasm when trying to get some friendly competition with some peeps at work it was time to elevate my game to another level with a group that definitely holds people accountable. After seeing some awesome results, I figured that it would be interesting to see just what I could accomplish with the right plan and the right guidance.

    So cheers to the folks at Team SciVation. Hope I can do ya a little bit proud, because y'all bring it!

    Some background: I have always done something active, and I started working with weight training when I was about 13 for track and field. Luckily, having a lot of guy friends made this part easy and being able to be stronger than a lot of the girls made me able to at least compete in basketball because I wasn't all that comparatively tall or quick. I continued lifting through high school for throwing events and for basketball. I competed in Track in college as a thrower, and tried my very best to avoid cardio at all cost other than to play basketball, etc. In regards to diet, it could be said that I really enjoyed my bulking phase .... At my very last track meet, I made a bet with one of my friends while watching a 10-K race that I would be able to eat a sandwhich and drink a 20oz Mountain Dew after running 6 miles. That then started the cardio "tortoise" phase of my athletic career (I'd say bunny but bunnies are fast), and I basically stayed away from the weights while I worked on running longer distances. I trained for a couple marathons to conquer that curiosity. Now that my distance training phase is done, I'm now looking to move toward a more permanent ability to be as fit as I can be. As my life will be taking on a very different schedule in regards to my job as of July 1, the present is as close to a regular day job as I'm going to have. Plus, I had to submit my sizes for my scrubs that are to be labeled with my name and I'd rather they don't have the "painted-on" look.

    So...with that, here we go. Derek's got me on the ATS CHA 1400 plan, so I'm looking forward to seeing some changes. It has been a long time since I have done some of these lifts, and sadly I recall all too well the numbers I used to have. And even though that was a decade ago, my ego is having a very hard time being left outside..

    Day 1# Back and Chest
    Deadlift 1x10 @115, 1x10 @135
    Cable Rows 1x10 @75, 1x10@90
    DB Bench Press 1x10 @ 30's, 1 x6 @35's (this was tougher than I was expecting)
    Lat Pulldown 1 x10 @ 70, 1x 10 @85
    Incline DB Press 1x10 w/ 20s, 1x10 w 25s
    Straight Arm Pulldown 2x10 @45s
    Assisted Dips 1x6 w/100, 1x 8 w115 (this was tough!)

    Diet has been on point, with my last meal to go.

    And so it begins.....
    The workout song of the day was BSB "Larger than Life." I hear some people are mad fans.....so I hear.
    No excuses, just performance...

    My Trip with SciVation: http://forum.bodybuilding.com/showthread.php?t=115598021
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  2. #2
    Registered User sammykapp's Avatar
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    Day #2: HIIT

    Did my HIIT on the elliptical 30 min. Not too bad. Feeling a little on the sore side today in my lats, but my lower back isn't as sore as I thought it would be.

    As far as meals go, yesterday I got everything in on schedule. It was a lot more of a challenge than I thought. Today will be a little trickier, since I'm on my way into the city to see Dave Matthews at the Garden. At least I'll get a little more LISS with walking around the city. So hopefully good behavior will prevail.

    I'm looking forward to seeing what the program can accomplish. Thanks Derek!
    No excuses, just performance...

    My Trip with SciVation: http://forum.bodybuilding.com/showthread.php?t=115598021
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  3. #3
    Registered User sammykapp's Avatar
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    Workout: Arms

    Barbell Bicep Curls: 1x10 @ 40, 1 x10 @ 45
    Close Grip bench 1x10 @ 45, 1x 10 @ 55
    DB Curl: 1 x 6 @ 30s (for some reason, all of the smaller DB had gone missing when I went looking for them, this did not go well and my form on this set was bad), 1x6 @ 25's
    Overhead Tricep Ext: 1x10@ 30, 1x 10 @40
    Cable Curl: 1x8 @ 37.5, 1x10 @32.5
    Tricep Pushdown: 1x10 @ 37.5, 1x 10 @ 42.5
    Barbell Forearm Curl: 1x10 @40, 1x10 @ 60
    DB Forearm curls 2x10 @30

    Cardio: 5 minutes PWO cardio, Post Workout 15 minutes HIIT, followed by 45 minutes LISS (to make up for missing yesterdays cardio)


    After treading water yesterday and partially today, I was able to get my eats on track again.
    Today's Eats (down a couple meals due to chaos with an out of town guest)
    Meal 1: Chicken, green salad
    Meal 2: Sludge with banana and PB
    Meal 3: Chicken, 2/3 cup rice, 1 1/2 cups of green beans, 18 almonds
    Last edited by sammykapp; 04-16-2009 at 07:34 PM. Reason: added workout
    No excuses, just performance...

    My Trip with SciVation: http://forum.bodybuilding.com/showthread.php?t=115598021
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  4. #4
    Evil Twin #2 jaim91's Avatar
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    Originally Posted by sammykapp View Post
    And so it begins.....
    The workout song of the day was BSB "Larger than Life." I hear some people are mad fans.....so I hear.
    You rock my world!

    (please tell me you thought of me while rocking out to BSB!)

    I also like, "Everyone" and " Shape of my heart" (as a cooldown only)
    Contest Prep Log: http://forum.bodybuilding.com/showthread.php?t=146273283&p=911273403&posted=1#post911273403

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  5. #5
    Registered User sammykapp's Avatar
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    Originally Posted by jaim91 View Post
    You rock my world!

    (please tell me you thought of me while rocking out to BSB!)

    I also like, "Everyone" and " Shape of my heart" (as a cooldown only)
    It was a cross between you and flashbacks to the scene from Napolean Dynamite. I can't help it....I love that movie, it finds it way into a lot of my thought processes.

    The truly sad part of the BSB affection goes back to my college days when an ongoing discussion with one of my friends and I had a "dream" of choreographing our own Karaoke routine to "Everybody" on 25 cent tap night. Interesting because it is hard to say just who lacked more coordination, him or me. There never did turn out to be enough beer in the bar for this to happen.

    In the spirit of being eclectic, yesterday's songs were "Ghetto Superstar" by Pras and "You Give Love a Bad Name" by Bon Jovi.

    Workout and eats to follow....
    No excuses, just performance...

    My Trip with SciVation: http://forum.bodybuilding.com/showthread.php?t=115598021
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  6. #6
    Evil Twin #2 jaim91's Avatar
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    OMG!

    Speaking of Ghetto songs...Can we give props to "Ghetto Story" by Alicia Keys, and Ghetto Gospel by 2pac and Elton John?



    "Everybody" is life!
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  7. #7
    Registered User sammykapp's Avatar
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    Leg Day

    Today was Quad/Ham day. I really don't know what to make of what I perceive to be the weird...distribution (for lack of a better word) of the amount I lift with the opposing muscle groups. I would have hoped that my quads would be a lot stronger, but I guess that only gives more room to show progress.

    Smith Squats: 1x10@115, 1x10@135
    SLDL: 1x10@95, 1x10 @105
    Leg Press 1x10@170, 1x10@190
    Lying Leg curl: 1 x10 @ 50, 1x10 @65
    Leg Ext: 1x10 @85, 1x10@100
    Seated Leg Curl: 1x10@85, 1 x10 @100
    Seated Calf Raise: 1 x10 @90, 1x8@135
    Standing Calf Raise: 1x10 @190, 1x10 @ 190
    Cardio: 30 minutes LISS on stationary bike, followed by 30 minute walk outside after I dropped my car off to get some work done

    Eats:
    Meal 1: Eggs ( 4 whites, 3 whole eggs), 18 almonds, 1/2 grapefuit
    Meal 2 (PWO): Tuna marinated with wasabi and ginger, 2/3 cup of brown rice, 18 almonds, 1 cup of asparagus, 2 oz of an apple.
    Meal 3: Sludge with banana, PB
    Meal 4: Tuna, asparagas, 3 tsp of Olive oil,
    Meal 5: Scivation whey, almonds, prob some more asparagus.

    Tune of the Day: Enter Sandman by Metallica (love this one, always brings back fond memories of the weight room in High School and the warmups at BB games).

    PS> we can give def props to both Ghetto references.
    Last edited by sammykapp; 04-17-2009 at 12:50 PM. Reason: added the PS
    No excuses, just performance...

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  8. #8
    Registered User sammykapp's Avatar
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    Shoulder/Ab Day:

    DB Military Press: 1x10 @ 20's, 1x10@25's
    DB Shrug: 1x10 @55's (my lack of grip strength made this a struggle), 1x10 @50's
    DB side laterals: 2x10 @10's
    Reverse Pec Deck: 1x10 @60, 1x7 @65
    1-Arm Cable Lateral: 2x10 @10
    Bent Over DB laterals: 2x10@ 10's

    Decline Crunchs 2x15
    Back Extensions: 1x15@100, 1x15 @115
    Leg Raises 2x15
    Torso Twists 2x15
    Cardio: 30 minutes LISS walking to the auto shop to get my car Pre Workout, then 30 minutes on the elliptical PWO.

    Tune of the Day: Beggin' by Madcon

    Meals:
    #1: Eggs, grapefruit, almonds
    #2: (PWO) chicken, 2/3 cup brown rice, 1 cup of green beans, 3 tsp of EVOO
    #3: sludge w/ banana and pb
    #4: Chicken, green beans, almonds
    #5: more sludge with pb

    Notations about the day: This week seems a lot of about getting my bearings and figuring out just how much weight to do for some of these lifts. I'm hoping to see some of the numbers go up next week. Tomorrow I'll send Derek the end of week 1's numbers.
    No excuses, just performance...

    My Trip with SciVation: http://forum.bodybuilding.com/showthread.php?t=115598021
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  9. #9
    Registered User Shark76's Avatar
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    Hey there and welcome to the team !!
    Keep it rocking and All the best..;0)
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  10. #10
    Registered User sammykapp's Avatar
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    Originally Posted by Shark76 View Post
    Hey there and welcome to the team !!
    Keep it rocking and All the best..;0)
    Thank you much!
    No excuses, just performance...

    My Trip with SciVation: http://forum.bodybuilding.com/showthread.php?t=115598021
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  11. #11
    Registered User KennyForbes's Avatar
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    Smile

    Dave Mathews rocks man!!! I saw them back in '98 in Toronto, so awesome!!!

    Keep packing your almonds and whey and you should have no problems eating clean!!!

    Can't wait to hear all about it, great workouts, welcome to the Scivation journey!!!
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  12. #12
    Registered User Kai2008's Avatar
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    Welcome to the team SK!! First off, LOVE your taste in music!!
    As far as the opposing muscle groups, its interesting cuz your seated leg curls were right on par with the leg extensions. So I wouldnt say your muscle groups are totally off from each other but its weird that the lying leg curl is so much diff than the seated one.
    Come check out my journal!
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  13. #13
    electrify!!! rockeo's Avatar
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    hey sammy - welcome to success .
    great start. the phood & w/o's look solid . keep bringin' it !
    enjoy the rest of ur weekend !
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  14. #14
    Evil Twin #2 jaim91's Avatar
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    Freestyler - Bomfunk MCs.

    Can I get a "HELLS YEAH"??!!!

    It's going to take a while for you to get comfortable with the weights you should be using, but once you do, it's all smoooooooooooooth sailing hun!
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  15. #15
    Registered User sammykapp's Avatar
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    Originally Posted by jaim91 View Post
    Freestyler - Bomfunk MCs.

    Can I get a "HELLS YEAH"??!!!

    It's going to take a while for you to get comfortable with the weights you should be using, but once you do, it's all smoooooooooooooth sailing hun!
    Yes. You can get a a "HELLS YEAH" for that one. Wow. The depths of your random music knowledge is crazy..but I expect nothing less.

    For today as it was a "rest" day, I don't per se have a Tune of the Workout day, but here is one for you.... Jamiroquai--Virtual Insanity.

    Today I got up at a ridiculous hour to catch a train into the city to participate in a charity 3 mile walk. The weather was beautiful and sunny! And not like "Beautiful" by Snoop Dog by Pharrell, but really really nice...like Louis Armstrong "What a Wonderful World" nice.

    I did almost get a workout in by getting angry with my calipers in that I wanted to use them to destroy the scale which I have now hidden away until next week. I cannot figure out how to get the calipers to be accurate. The numbers I got were no where near what I really am (unfortunately because I was getting some low numbers) and I was in a rush to get my stats sent off before I left this morning. So far, nothing to spectacular but I was ok with it as I didn't expect too much in 1 week. Next week's goal will be to figure out how to get the calipers to be accurate...oh and to continue the clean eats and the workout.

    Meals for today:
    #1: protein cookie and almonds.
    #2: whey, almonds, apple
    #3: Carb meal!!!
    #4: whey, almonds, blueberries
    #5: Turkey, green beans, EVOO.
    No excuses, just performance...

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    To help get the calipers to be accurate, have someone else do them

    You can't pinch yourself accurately enough. If you want specific landmarks for measurement points, send me a PM, and I'll let you know where to do them according to the ACSM (American College of Sports Medicine) - it's in one of my textbooks somewhere.

    I understand It's A Wonderful World, beautiful - but how about Christina Aguilera's Beautful? (I could discuss my ecclectic taste with you ALL DAY!!! Thank you for indulging me)
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  17. #17
    Registered User sammykapp's Avatar
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    Originally Posted by jaim91 View Post
    To help get the calipers to be accurate, have someone else do them

    You can't pinch yourself accurately enough. If you want specific landmarks for measurement points, send me a PM, and I'll let you know where to do them according to the ACSM (American College of Sports Medicine) - it's in one of my textbooks somewhere.

    I understand It's A Wonderful World, beautiful - but how about Christina Aguilera's Beautful? (I could discuss my ecclectic taste with you ALL DAY!!! Thank you for indulging me)
    Thanks for the advice, as always. Derek gave me 3 sites, and I did research on how to do them but I think your first round of advice was probably the root-cause of my prob. So clearly, I will be going on a recruiting mission this week.

    In regards to Christina Aguilera's Beautiful....one of her better songs, and the girl has got a good voice. Another song that runs through the "Beautiful" song playlist is James Blunt's You're Beautiful (but to be honest...this song was meh the first time I heard it...and then with the overplay now it just annoys me. Not because I'm offended at its lack of making sense, because I usually find that to be a positive quality in a song, but it is just too whiny in general). There are also "Beautiful People" by Marilyn Manson, and "Beautiful Soul" by Jesse McCartney.

    Always happy to indulge you in this discussion. This game can go on a LOOOONG time.
    No excuses, just performance...

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    Originally Posted by sammykapp View Post
    Thanks for the advice, as always. Derek gave me 3 sites, and I did research on how to do them but I think your first round of advice was probably the root-cause of my prob. So clearly, I will be going on a recruiting mission this week.

    In regards to Christina Aguilera's Beautiful....one of her better songs, and the girl has got a good voice. Another song that runs through the "Beautiful" song playlist is James Blunt's You're Beautiful (but to be honest...this song was meh the first time I heard it...and then with the overplay now it just annoys me. Not because I'm offended at its lack of making sense, because I usually find that to be a positive quality in a song, but it is just too whiny in general). There are also "Beautiful People" by Marilyn Manson, and "Beautiful Soul" by Jesse McCartney.

    Always happy to indulge you in this discussion. This game can go on a LOOOONG time.
    Marylin Manson's is a good one to get hyped up to while you're warming up on the cardio before you actually lift. However, the YouTube video is slightly...disturbing (understatement of the year).

    Christina's "Beautiful" video makes me cry (especially the ED girl...)

    And I am a HUGE fan of Akon's newest, Beautiful (that is, until it gets over played)
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    Originally Posted by jaim91 View Post
    Marylin Manson's is a good one to get hyped up to while you're warming up on the cardio before you actually lift. However, the YouTube video is slightly...disturbing (understatement of the year).

    Christina's "Beautiful" video makes me cry (especially the ED girl...)

    And I am a HUGE fan of Akon's newest, Beautiful (that is, until it gets over played)
    I try not to look at anything that has Marylin Manson's picture or video footage for that very reason. He has the potential to give me nightmares. I think my mom overheard me listening to it one day and worried that I had been taken over by the occult. The song came out my freshman year in college, and I used to listen to it on a mix-tape I made for track meets for warmups.

    To think Christina's career s/p Mickey Mouse club started with "Genie in a Bottle." The Beautiful video was very well done, very powerful.

    I'm an Akon fan at present...so you gets more props for that too.
    No excuses, just performance...

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    Watching "Womanizer" too many times = taken over by the occult.

    Watching "Beautiful people" = Just creepy.

    There's a distinct difference...
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    Originally Posted by jaim91 View Post
    Watching "Womanizer" too many times = taken over by the occult.

    Watching "Beautiful people" = Just creepy.

    There's a distinct difference...
    LOL! So true..... I think I'm safe.
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    Just curious what kind of calipers you using?? I think it just take some getting used to, my readings seem pretty consistent, you just have to make sure you measure the same spots every time. I also tend to look at my caliper readings a few times a week and take the avg.
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  23. #23
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    Back/Chest Day:

    Deadlifts: 1x10@115, 1x10@ 135, 1x10 @155 (decided to test this out, I broke a sweat on this more than do during cardio most of the time).
    Cable Rows: 1x10 @ 75, 1x10 @ 105, 1x 10 @ 105
    DB Bench Press: 1x10 @ 25's (b/c all the 30's seemed to be MIA at the time), 1x10 @ 30's (then I found them), 1x 10@ 35's ( a nice step up since I almost dropped one on my face last week after 6)
    Lat Pulldown: 1x10 @70, 1x10 @ 90s (this was tough), 1x10 @85
    DB Incline Press: 1 x10 @25s, 1x10 @ 30s, 1x10 @30s
    Straight Arm Pulldown: 3x10 @45 (all 3 sets of this were ridiculously tough at this point)
    Seated Dip Machine (at this point I was getting to anxious to stand around and wait for anything else to open up): 1x10 @ 115, 1x10 @ 125, 1x10 @ 140

    Cardio: 5 min PreWorkout, then 30 min LISS on the bike

    I definitely benefited from the anger that came from working around several groups of people that can't pick up their stuff, put it back, or keep moving into your range of motion. It was all I could do to keep from shooting my mouth off, but I thought better to channel the anger for the workout instead and keep myself out of trouble by thinking of the things I wanted to do for revenge.

    Tune(s) of Day: Intergalactic by the Beastie Boys and Funky Cold Medina by Tone Loc

    Eats:
    #1: Eggs, grapefruit, almonds
    #2: Turkey, green beans, almonds
    #3: Whey, almonds
    #4: Sludge (Vanilla) with PB and blueberries
    #5: (PWO) Grilled Tuna steak, 2/3 cup brown rice, more green beans, EVOO

    Major Props to KF who mentioned in passing to remember to pack along a lot of whey and almonds to keep the eating clean....and damn if it didn't work! Who knew preparing would make success more likely? I realize this makes a lot of sense to a majority of people, but I'm a big time creature of convenience so this small thing is a big step in the right direction and I tend to be a little thick-headed in grasping some concepts.

    In regards to the caliper situation, I think I might have figured out one problem in that the equation I was using might have been off. I tried another calculator and it came out with a much more likely answer. I tried another round of measurements and they came out pretty much in the same range as previously. So maybe, just maybe...things will be on the up and up.

    Plus I got a rocking tan on my forehead and forearms with the walking this weekend. Normally I would be concerned about the pastey whiteness that is the remaining 95% of my skin surface area, but I'm choosing to look on the bright side.
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  24. #24
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    hey sammy -
    thats one sweet solid w/o u busted out & the food is on point - i like .
    i hear ya on sometimes ya sweat more on the big compound exercises, more than cardio hehehee! but gotta keep doin the cardio burns though .
    ur doing great keep up the enthusiasm .
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    Hey Sammy,

    Solid workout and diet looks on track,keep it up !
    Ive got to agree,beeing organize with your food makes life so much easier and helps you to stay on track.
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    What equation are you using? Is it the Jackson-Pollock? That's pretty reliable.

    P.S. "Funk Cold Medina" reminds me: Pop Quiz - Name another song (other than "Take a walk on the wild side") where they discuss transvestites...or boys/girls being girls/boys
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    [QUOTE=sammykapp;319572021]Back/Chest Day:

    Major Props to KF who mentioned in passing to remember to pack along a lot of whey and almonds to keep the eating clean....and damn if it didn't work! Who knew preparing would make success more likely? I realize this makes a lot of sense to a majority of people, but I'm a big time creature of convenience so this small thing is a big step in the right direction and I tend to be a little thick-headed in grasping some concepts.



    That's awesome, totally worked when I went on spring break with my husband and kids, I packed whey/almonds and when I was stuck somewhere I just purchased a bottle of water and bam, I was sipping my meal!!!!

    Glad to hear you had a great time and got through it with a tan, now it's go time!!!!!!!!
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  28. #28
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    Only your forehead tanned?? What about the rest of your face?
    Nice job on the clean eats!!!!!!! Lovin the tunes.....got both in my head now
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  29. #29
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    Originally Posted by rockeo View Post
    hey sammy -
    thats one sweet solid w/o u busted out & the food is on point - i like .
    i hear ya on sometimes ya sweat more on the big compound exercises, more than cardio hehehee! but gotta keep doin the cardio burns though .
    ur doing great keep up the enthusiasm .
    Just as the old Bartles and Jaymes Wine Cooler saying goes..."I thank you for your support!"

    Originally Posted by Shark76 View Post
    Hey Sammy,

    Solid workout and diet looks on track,keep it up !
    Ive got to agree,beeing organize with your food makes life so much easier and helps you to stay on track.
    And thanks for checking in on me.....accountability is a huge motivator for me.

    Originally Posted by jaim91 View Post
    What equation are you using? Is it the Jackson-Pollock? That's pretty reliable.

    P.S. "Funk Cold Medina" reminds me: Pop Quiz - Name another song (other than "Take a walk on the wild side") where they discuss transvestites...or boys/girls being girls/boys
    So I was going off the formula in the spreadsheet from Derek and it was giving me some crazy numbers. So I found another Jackson-Pollock calculator and that was pretty reliable. So I'm not sure if it is just how it is entered in the spreadsheet, or if I'm just not entering in the data correctly. Either way, the prob will get resolved....I'm not stressing.

    And to answer your question...there are several possible answers. I think the one you might be looking for is "Dude (Looks Like A Lady) by Aerosmith. Love it! However, "Hash Pipe" by Weezer and "Lola" by the Kinks also fit the above billing...

    [QUOTE=KennyForbes;319688601]
    Originally Posted by sammykapp View Post
    That's awesome, totally worked when I went on spring break with my husband and kids, I packed whey/almonds and when I was stuck somewhere I just purchased a bottle of water and bam, I was sipping my meal!!!!

    Glad to hear you had a great time and got through it with a tan, now it's go time!!!!!!!!
    You know it!

    Originally Posted by Kai2008 View Post
    Only your forehead tanned?? What about the rest of your face?
    Nice job on the clean eats!!!!!!! Lovin the tunes.....got both in my head now
    So the forehead got the most color, my nose and cheekbones got a little rosy...but they're fading into the tan now. Considering the heritage I got...I'm glad I can tan at all.

    Glad you're still liking the tunes....the selection can get a little random.

    Today was cardio day. 15 minutes of HIIT followed by 15 min of LISS on the stairmaster.

    Tunes of the Day: Run the Show by Kat DeLuna and Centerfold by J. Giles Band.

    Eats:
    1: Eggs, almonds, grapefruit
    2: Turkey, green beans, almonds,
    3: Whey, almonds, and 1/2 cup of oatmeal (PWO)
    4: TBD
    5: will be sludge with PB and blueberries.
    No excuses, just performance...

    My Trip with SciVation: http://forum.bodybuilding.com/showthread.php?t=115598021
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  30. #30
    Evil Twin #2 jaim91's Avatar
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    Ding ding dind! I was thinking of Lola! Yessssssssss....

    Nice eats today! Way to stick on plan with the diet!

    And Centerfold is awesome one...always reminds me of "Angel is a centerfold", and that EPIC moment where the guy plays is snare, and it's full of milk...EPIC!!!!!
    Contest Prep Log: http://forum.bodybuilding.com/showthread.php?t=146273283&p=911273403&posted=1#post911273403

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