Go Dog Go! alm21's journal thingy

[alm21]

I thought I needed a place to throw down the numbers and stats for my workouts and diet so here I am. For some time, I kept a journal under Derek Charlebois? Contest Prep Section as I consulted with Derek and followed Scivation diet and training principles with great success. However, I decided to post here moving forward or for the time being at least.

Below is my before picture when I first created a Bspace here in 2007 at 224lb and 24% bodyfat. I was lifting but my diet wasn?t on point ? too much bodyfat.



After ratcheting down on the diet and training I made the following progress in 2008 getting down to 195lb and 10.5% bodyfat.







Since winter, I have increased my bodyfat from 10.5% to 18%. So, I will be working on lowering the bodyfat and add lean body mass while doing it.


So, I will make an effort to log my information here as frequently as it seems reasonable. Now let?s get some work done! Go Dog Go!

[alm21]

Gym Time: 1.5hrs

Flat BB Bench Press:
225lb x 12
275lb x 5.5 (last rep wasn't all the way down)
255lb x 6
245lb x 8
205lb x 15

Incline DB Press:
90lb x 8
100lb x 6
80lb x 11
70lb x 13
60lb x 15 - kept arms out wide on the press

Incline DB Fly: Light weight, focused on mind-muscle-connection
25lb x 15
40lb x 15
50lb x 15

Life Fitness Pec Dec:
175lb x 15
190lb x 15
220lb x 8
250lb x 6
200lb x 8

Hammer Strength MTS Incline Press:
60lb x 12
65lb x 10
70lb x 8

PWO Cardio:
30 min Cybex Arc Trainer, Med Intensity, I=10 R=100

[alm21]

I was unable to get into the gym on Tuesday but the extra rest will be good for me.

Gym Time: 1.5hr

Wide Hammer Grip Front Lat Pull Down: Superset with BW pullups
210lb x 10, 8 wide grip pullups (wgpu)
210lb x 10, 8 wgpu
210lb x 10, 10 wgpu
210lb x 10, 10 wgpu

Bent Over Rev Grip BB Row:
185lb x 8
185lb x 8
185lb x 8
135lb x 20

Hammer Strength Isolateral Front Lat Pull Down:
180lb x 12
230lb x 8
200lb x 10
200lb x 10

PWO Cardio:
45min Treadmill, Low Intensity, I=0 (ramp broken) P=4mph

[nwskier]

Awesome progress pics! The back shot from Sept '08 is dope. Great size and definition, nice work.

Great chest workout! pretty similar set up in reps/weight where i left off b4 the shoulder injury last year. I'm feeling pretty good about getting back up to that level over the next two months.

but srsly, 250 for reps on the pec dec, eh? damn that's sick after all the benching. Solid strength endurance too with the higher reps on bench and incline. as you cut down in bodyfat, would be great to keep seeing those lifts going up - seems you certainly have the power to back it up.

How's the shoulder feeling?

[alm21]

Originally Posted by nwskier

Awesome progress pics! The back shot from Sept '08 is dope. Great size and definition, nice work.

Great chest workout! pretty similar set up in reps/weight where i left off b4 the shoulder injury last year. I'm feeling pretty good about getting back up to that level over the next two months.

but srsly, 250 for reps on the pec dec, eh? damn that's sick after all the benching. Solid strength endurance too with the higher reps on bench and incline. as you cut down in bodyfat, would be great to keep seeing those lifts going up - seems you certainly have the power to back it up.

How's the shoulder feeling?

Thanks man! I'm kinda pissed with myself for letting my bf slip to 18% but getting back down to 10% is a good motivator. You aren't far from those numbers at all. You'll be back there in no time!

Yeah, I really like the chest isolation I get from the pec dec. It seems to be a good lift for me. My DB flys have gone way up too (not reflected above). I'm desperately trying to find a routine that will fill out my chest.

The shoulder is sensitive. I can't tell for sure where the pain is coming from yet but it seems like it's deep in the joint. Just going to baby it for now.

[nwskier]

Originally Posted by alm21

Thanks man! I'm kinda pissed with myself for letting my bf slip to 18% but getting back down to 10% is a good motivator. You aren't far from those numbers at all. You'll be back there in no time!

Yeah, I really like the chest isolation I get from the pec dec. It seems to be a good lift for me. My DB flys have gone way up too (not reflected above). I'm desperately trying to find a routine that will fill out my chest.

The shoulder is sensitive. I can't tell for sure where the pain is coming from yet but it seems like it's deep in the joint. Just going to baby it for now.

Even slight changes to your diet and some cardio will make an immediate impact. You were at 10% before so no doubt you can get back there pretty quick.

For chest, have you tried doing the Pec Dec as single arm? That also gets the core involved as you'll need your abs to help stabilize.

I've always liked starting with heavy incline BB, then doing 1-2 iso exercises (low cable flyes on an low incline) and hitting heavy flat bb in mid-session. really can feel my pecs working then! finishing up with decline flyes and/or decline DB with an inward twist at top of the rep (really focus on squeezing the chest).

As for your shoulder, is there a particular lift that irritates it more than another?

[alm21]

I was pressed for time and had to make a choice between cardio or calves. Cardio prevailed and I'll add some calves Fri or Sat.

Gym Time: 1hr 40min

BB Squats:
135lb x 15wu
275lb x 10
315lb x 8
335lb x 8

Leg Press:
540lb x 12
630lb x 12
720lb x 10
810lb x 8

Hack Squat:
270lb x 12
300lb x 10
300lb x 10
300lb x 10

Leg Extension (Nautilus):
170lb x 15
215lb x 10
245lb x 10
245lb x 10

Lying Leg Curl (Nautilus): Strained my hammy a couple weeks ago so I went lighter - no pain.
140lb x 6 could've done more reps but they made me fart and that totally threw me off. :P
125lb x 10
125lb x 10

PWO Cardio:
25min Cybex Arc Trainer, Med Intensity, I=10 R=100

[nwskier]

Originally Posted by alm21

140lb x 6 could've done more reps but they made me fart and that totally threw me off. :P

lol, so true!

love the burn you get from hack squats, those are excellent. How wide is your stance on the leg press? do you go narrow, shoulder width or wide/sumo?

strong squat work and volume.

[alm21]

Originally Posted by nwskier

lol, so true!

love the burn you get from hack squats, those are excellent. How wide is your stance on the leg press? do you go narrow, shoulder width or wide/sumo?

strong squat work and volume.

I go shoulder width and drop to 90 degrees or slightly further. On my squats, I tend to take a wider stance. As I build strength on the hack squat I will work to go further past 90 degress. I'm hoping it's going to help me build tear-drop quads.

[alm21]

I was short on time in the gym so I kept my exercises to 3 sets each. I didn't go too heavy as I'm dealing with some chronic pain in my left rear shoulder.

Gym Time: 50min

Standing BB Military Press:
135lb x 8
145lb x 8
145lb x 8

DB Shoulder Press:
65lb x 15
70lb x 12
80lb x 8

1-Arm Cable Lateral Raise:
40lb x 10
40lb x 10
50lb x 10

Bent Over 1-Arm DB Reverse Fly:
27.5lb x 10
30lb x 10
35lb x 10

Smith Machine Behind the back shrugs:
165lb x 12
185lb x 12
205lb x 12

No PWO Cardio but I played an indoor soccer game Friday evening which is high intensity.

[alm21]

Woke up today, stepped on the scale and it read 201.4. I was stoked as I'm down 3.5lbs which means the bf is starting to come back off. This is because my diet is on point and I'm getting the cardio done. I was going to do calves today too but my achilles tendon is a bit sore from soccer last night and I have another game tonight so I thought I would give it a rest.

Gym Time: 1.5hr

Crunches: Elevated feet on exercise ball
35, 35 and 35

DB Side Bends:
60lb x 15
65lb x 15
70lb x 15

Decline Bench Reverse Crunches:
15, 15, 15 and 15

Rev. Grip EZ Bar Tricep Cable Press Down:
130lb x 12wu
170lb x 10
190lb x 12
200lb x 12

Weighted Dips: BW=201.4lb
BW+70lb x 8
BW+105lb x 6
BW+90lb x 8
BW+45lb x 12

Precor Camber Curl:
70lb x 15wu
120lb x 8
130lb x 6
110lb x 10
90lb x 10

Wide Grip BB Curl:
60lb x 15
75lb x 10
75lb x 12

Incline Bench Skull Crusher:
90lb x 15
90lb x 15
90lb x 15

Reverse Grip EZ Bar 21's:
45lb x 7,7,7
50lb x 7,7,7
50lb x 7,7,7

Cable Cross 1-Arm lateral concentration curl:
30lb x 15
40lb x 12
45lb x 10
50lb x 10

No PWO cardio at the gym since I will be playing another indoor soccer game tonight plus some yard work during the day.

[deltpecx]

Originally Posted by alm21

BB Squats:
135lb x 15wu
275lb x 10
315lb x 8
335lb x 8

Leg Press:
540lb x 12
630lb x 12
720lb x 10
810lb x 8

Hack Squat:
270lb x 12
300lb x 10
300lb x 10
300lb x 10

Leg Extension (Nautilus):
170lb x 15
215lb x 10
245lb x 10
245lb x 10

Now that's some leg workout!

I'm liking those leg presses. I haven't leg pressed in a few weeks...I miss it. Maybe as I start the next phase of Triphase this coming week I'll work them back into the rotation.

[nwskier]

great to hear about the weight going down and bodyfat coming off! soccer will no doubt do that.

impressive dips there

I like the incline skulls, haven't done those forever and might be something I'll have to work in next week for a change of pace. do you prefer the incline for skulls as opposed to flat?

[alm21]

Originally Posted by deltpecx

Now that's some leg workout!

I'm liking those leg presses. I haven't leg pressed in a few weeks...I miss it. Maybe as I start the next phase of Triphase this coming week I'll work them back into the rotation.

Leg Presses are vein busters! That was the only thing I didn't like about TP was the fact that you did a limited group of exercises so every once in a while I would throw something extra in or swap similar lifts.

Originally Posted by nwskier

great to hear about the weight going down and bodyfat coming off! soccer will no doubt do that.

impressive dips there

I like the incline skulls, haven't done those forever and might be something I'll have to work in next week for a change of pace. do you prefer the incline for skulls as opposed to flat?

Thanks - love the weighted dips! Soccer is my competitive outlet. However, I play in a coed over 30 league and it can be really frustrating. I get a lot of calls against me just because of my size and fitness level - no joke. Refs tell me that over and over again. I don't do anything illegal but they call it against me anyway (ex: someone comes in from behind me to steal the ball, stabbing through my legs, they fall, I'm standing and I get the call against me - classic call). Some of the broken or out of shape players have a hard time with me. I get into it with people from time to time because they bitch about my physical play - again physical not illegal. It seems to always be the people who can dish it but can't take it. I probably need to get into a different league where my bodybuilding isn't a "disadvantage" to my game.

I recently started the incline skulls and I really like them. I have a hard time doing them on a flat bench. Keeping the bar stable was a bitch for me. I like the inclines because I can watch my ROM in the mirror and get a great burn!

[nwskier]

Originally Posted by alm21

Thanks - love the weighted dips! Soccer is my competitive outlet. However, I play in a coed over 30 league and it can be really frustrating. I get a lot of calls against me just because of my size and fitness level - no joke. Refs tell me that over and over again. I don't do anything illegal but they call it against me anyway (ex: someone comes in from behind me to steal the ball, stabbing through my legs, they fall, I'm standing and I get the call against me - classic call). Some of the broken or out of shape players have a hard time with me. I get into it with people from time to time because they bitch about my physical play - again physical not illegal. It seems to always be the people who can dish it but can't take it. I probably need to get into a different league where my bodybuilding isn't a "disadvantage" to my game.

I recently started the incline skulls and I really like them. I have a hard time doing them on a flat bench. Keeping the bar stable was a bitch for me. I like the inclines because I can watch my ROM in the mirror and get a great burn!

good point on the inclines for ROM. love the burn you get from skulls, too.

sucks about the league officiating. i'd rather be in shape and play physical than be a pudge waiting for a call to help me those guys are just jealous that you are in such awesome physical shape HAHAHA, take it to 'em. and yeah, I could see others being a bit intimidated with your size and competitive fire!