Ozfiz's Log v.2

[ozfiz]

Recap on my history of working out:

Spring 2005 - Spring 2007: Ran 10 miles a day and ruined my knees, while going through extreme binge/starve cycles and weight fluctuating from 95lbs-150lbs a few times over.

Spring 2007 - December 2007: Started lifting, doing a full body routine a few times a week, and plenty of 'healthier cardio'. Weight was stable; made ok progress.

January 2008 - October 2008: Started experimenting with lifting splits;Lifted 4-5x per week with cardio on the backburner for once. Weight went up slowly; made good progress. See: http://forum.bodybuilding.com/showthread.php?t=5887461

November 2008 - December 2008: Admitted to an eating disorder treatment program. Ceased all exercise!

January 2009 - March 2009: Did very little exercise (yoga, some walking, occasional cardio, lifted a total of ~3 times). Ate lots of junk; gained fat and lost muscle.

April 2009 - Now: Started lifting consistently again and working on the diet. Slowly losing the fat I gained, and regaining the strength I've lost I've kept a body blog since April: http://blog.bodybuilding.com/ozfiz.

[ozfiz]

Todays' workout:


1 hour of full body weights

Atg Back Squats
95lbs x 10
95lbs x 10
95lbs x 10

DB Incline Press
20s x 10
20s x 10
20s x 10

Sumo Deadlifts
135lbs x 8
135lbs x 8
135lbs x 8

Seated Row
95lbs x 10
95lbs x 10
95lbs x 10

Underhand Close-Grip Pulldown
100lbs x 8
100lbs x 8
100lbs x 8

also some face pulls, lateral raises, light lunges, and hammer curls.

That took 1 hour. Then I did 30 mins of rowing - 5000m. I did intervals of 500m-1000m + recovery, repeat. Wasn?t really feeling the erg today. Fried me on 5 hours sleep.

I row on the water tomorrow.

[Kruczynski]

Subbed. How's it going? Remember me?

[Diana Meeque]

damn son i remember when 135 was a near max dl for you.

subbed for this shizzit

[too_small]

Originally Posted by Diana Meeque

damn son i remember when 135 was a near max dl for you.

subbed for this shizzit

This.

[ozfiz]

Originally Posted by Kruczynski

Subbed. How's it going? Remember me?

Of course It's going well - i'm weaker and fatter than before I took the 6 months off but it's coming back

Originally Posted by Diana Meeque

damn son i remember when 135 was a near max dl for you.

subbed for this shizzit

ha, yeah! i remember when the only way i knew how to do deadlifts was straight legged.. i haven't done deadlifts too many times since starting back up.. heaviest i've gone is conventional deads - 175lbs for 5x5 a few weeks ago

Originally Posted by too_small

This.

excellent

[ozfiz]

I am taking a "learn to row" class this summer at a local rowing club, since i've only ever been on the rowing machine and it's so so different actually being on the water with a 7 other people and a real oar. I go once a week for 1.5 hours.

So I had that tonight (this is the 3rd week in). I am the bow seat of an 8 person boat. It's a lot of fun and very challenging; i'm hooked. We are still rowing in 2's and 4's, trying to get the timing, coordination and balance down perfectly; we should be rowing as a whole boat starting next week. The crew rowing after mine was missing a member so I joined in for that as well.. so 3 hours in total - not rowing the whole time so it wasn't too strenuous at all. 3 hours crouched in a boat does hurt the butt and lower back though.. and I have pretty gross calluses and a few blisters now :] Much fun overall

[Diana Meeque]

pics of callouses or negz

do you eat them?

[ozfiz]

Originally Posted by Diana Meeque

pics of callouses or negz

do you eat them?

and no, i'm a lady

[ozfiz]

I did legs.

Atg Back Squats
45lbs x 8
65lbs x 5
95lbs x 5
115lbs x 5
135lbs x 3
115lbs x 5
115lbs x 5
115lbs x 5

i wanted to do 125lbs but there were no 5lb weights to add. 135lbs felt so heavy

Leg Press
135lbs x 10
185lbs x 10
225lbs x 8
225lbs x 8
225lbs x 8

Haven't leg pressed in like a year.. only did it cause i was pissed at the squats

Lying Ham Curl
70lbs x 10
70lbs x 10
70lbs x 8

ss w/

some kind of calf machine
90lbs x 15
90lbs x 15
90lbs x 12
90lbs x 10

then i used the glute kickback machine, did 20 mins on the elliptical and walked 10 mins to cool down.

[Diana Meeque]

what's to be pissed at with the squats?

the most i've seen a female squat in the past 7 months was about 165, and those were 3 quarter squats and the "female" weighed about 200lbs.

you have strong legs & fapfapfap @ callous hands

btw i think the glute kickback machine is called a buttbuster

[ozfiz]

Originally Posted by Diana Meeque

what's to be pissed at with the squats?

the most i've seen a female squat in the past 7 months was about 165, and those were 3 quarter squats and the "female" weighed about 200lbs.

you have strong legs & fapfapfap @ callous hands

btw i think the glute kickback machine is called a buttbuster

i think i'm pissed with the squats cause i want them to feel 'easier' and it always feels so ****ing hard.. and i often get frustrated when I'm not getting stonger.. patience, patience. i'm also cutting now so i can't expect miracles. AND i'm pissed at my gym because they have such a ****ty supply of weights

strong callouspheliac.

[Diana Meeque]

the hell are you cutting for? you're looking pretty lean as is. i suppose you can't be a fat bear for rowing though =/

reps if you make vids of you eating your callouses

[ozfiz]

cutting cuz i gained a lot of fat over the winter. borderline overweight according to bmi. strong hibernation. i still have some cushion i could easily lose

i lost almost 15lb so far. I was 10lbs lighter this time last year and stronger so i'd like to get back to ~145lbs as a baseline. And yeah, rowing.

and **** off about the callouses, lol

[too_small]

BMI is bullsh.it.

According to BMI I'm borderline overweight, and Chris probably is near it, too.

Go by the mirror.

[ozfiz]

Originally Posted by too_small

BMI is bullsh.it.

According to BMI I'm borderline overweight, and Chris probably is near it, too.

Go by the mirror.

right you are, wise one. my mirror still tells me lose some chub! just 5-10lbs would make a big difference in how my clothes fit.

Anywho, I did upper body today.

Assisted chin ups
-30lbs x 5
-40lbs x 5
-40lbs x 5
-50lbs x 5

Close grip underhand pulldown
90lbs x 8
90lbs x 8
75lbs x 10

ss w/

Lat pulldown
75lbs x 10
75lbs x 10
75lbs x 10

kinda did this slow and very controlled - lower weight than normal -my forearms were killing me though perhaps due to the giant set

ss/

Seated Row
75lbs x 10
75lbs x 8
65lbs x 10

my arms got a real workout - this was pretty weak but still felt good

Wide Grip Upright Row
40lbs x 10
40lbs x 10
40lbs x 8

ss w/

one arm DB press
20lbs x 10
20lbs x 10
20lbs x 10

BB military press
30lbs x 10
30lbs x 10
30lbs x 10

slow and controlled again - my shoulders were fried

Close grip bench press
45lbs x 10
65lbs x 8
65lbs x 6

this was weak - should have put earlier in workout or not at all

Dip Machine
75lbs x 10
75lbs x 10
75lbs x 10

ss w/

Tricep pushdown
60lbs x 12
70lbs x 8
70lbs x 8

so sore

BB Curl
30lbs x 12
30lbs x 12
30lbs x 10

ss w/

Alternating Hammer curl
15lb dbs x 20 (10 a side)
15lb dbs x 20
15lb dbs x 20

strrroooong mm connection

I stretched, did 20 mins on the elliptical, and biked home.

Great workout despite some mediocre numbers - all form felt very solid and good today. super focused. perhaps too much

I may not work out again till wednesday. I have a few assignments and a big test on Tuesday that are really important for me to do well on. I hope to home before the gym closes (11pm) on tues and get a workout in but if not it'll wait

[too_small]

Hope you did well on your exam.

P-chem FTL.

[ozfiz]

Originally Posted by too_small

Hope you did well on your exam.

P-chem FTL.

qft... it sucks balls.the exam is tommorow morning from 9-12. then i have a quiz followed by a 3 hour lab --> summer school ftl.

can't study for hours on end without a break so i ended up at the gym doing legs

biked to gym

did a few leg extensions and lying ham curls first

Atg Back Squats
45lbs x 8
65lbs x 8
95lbs x 8
115lbs x 8
125lbs x 5

felt so good today. form felt so good and smooth and no lower back tension. i am pleased

DB RDL
35's x 10
35's x 10

wasn't really feeling it in the hammies so much so stopped

Lying Ham Curl
60lbs x 10
70lbs x 10
70lbs x 9

ss w/

Leg Extensions
-not sure about weight.. ramped up and then did 1 set to failure

ss w/

Calves
90lbs x 14
90lbs x 13
90lbs x 12

really burned

stretched and then biked home

[Diana Meeque]

wow strong leg pump

are you pushing your hips/ass back as far as you can with the db rdl's?

[ozfiz]

Originally Posted by Diana Meeque

wow strong leg pump

are you pushing your hips/ass back as far as you can with the db rdl's?

thank you

and no i def didn't; there was too many guys around to stick it that far out.. slightly uncomfortable

[ozfiz]

I did upper body

Incline DB Press - 20's
One arm DB Press - 20's
Upright rows - 40lbs
Military press - 40lbs
Underhand Close-Grip Pulldown - 95lbs
Seated Row - 75lbs
Tricep Pushdown - 70lbs
Dip Machine - 75lbs
BB Curl - 30lbs
Hammer Curl - 15's

Mad pump... it was gross. I need to up the weight on almost everything if i can find the right weights. I feel like i've been doing the same exercises forever... they're so comfy

[Diana Meeque]

Originally Posted by ozfiz

thank you

and no i def didn't; there was too many guys around to stick it that far out.. slightly uncomfortable

yeah, well, you're hot...don't let it affect your training though.

Originally Posted by ozfiz

Mad pump... it was gross. I need to up the weight on almost everything if i can find the right weights. I feel like i've been doing the same exercises forever... they're so comfy

you know what you need to do then sucka

[ozfiz]

Originally Posted by Diana Meeque

yeah, well, you're hot...don't let it affect your training though.

you know what you need to do then sucka

I'm not sure what i should do actually :/ i (think i) kind of stick to the basics.. except for stuff like real pullups/chin ups which i can barely do now. I don't want my back any wider so am avoiding any wide grip rows.


--

i rowed on the water for ~2.5 hours (+ boat set up and put away). This time we rowed in 4's for a little, then 6's, then the whole boat (which went terribly for the first half - balance was nuts). We did all short pieces <5mins. I was bowside for the first half, then strokeside, so a nice balance. Technique felt pretty good; a lot smoother than last time and i'm definitely using my legs more for power. My whole body feels pretty torn up so i will probably take tomorrow off.

Diet is going well. I've been in a fair deficit, but i'm mostly just guessing, not strictly counting calories or macros, only that i get enough protein. Not losing quite as fast as I would like but i think it's ok.

[Diana Meeque]

plenty of exercises to choose from homie. i wouldn't worry about your back getting too much wider from doing wide grip rows while you're on a caloric deficit/unless you start taking test or somethin

[ozfiz]

Originally Posted by Diana Meeque

plenty of exercises to choose from homie. i wouldn't worry about your back getting too much wider from doing wide grip rows while you're on a caloric deficit/unless you start taking test or somethin

Lately i've been feeling like i'm getting too big. My shirts and all my older clothes were for the old me. I swear this creatine cycle is making me a monster. I'm up 20 pounds. I get hot flashes throughout the day. I get out of breath easily, My blood pressure sky rockets. I get mad... I GET REAL MAD. My girlfriend said i'm getting really big... I'm starting to feel guilty everytime i eat... every single bite of food is feeding this... is making me grow. I'm begining to fear whats happening to me. Honestly I'm not joking. I dont want to become too big... I didnt ask for this. I'm purposely not eating as much as usual and purposely ending my workouts early... and still.. it backfires... seems my body is adapting. The less i workout the more it grows... the less i eat the more it stores in form of muscle. My muscles... its almost as if they were.... no I dont want to say for they might be aware of what i'm typing... they are alive. I destroyed my bicycle the other day in the middle of the street... for no reason. It felt good to smash its frame. :/ as I type this my muscles are twitching and begging for sleep... i will give in to their calling, but in doing so i'm merely fueling their cause. Sleep will ignite more growth I dont know what to do... more cardio? But i'm already too lean.. i eat cheeseburgers all day and i'm getting leaner... what the ****!!! HERCULEAN GENETICS.

[ozfiz]

but really, you're absolutely right... i hope

[too_small]

Originally Posted by ozfiz

Lately i've been feeling like i'm getting too big. My shirts and all my older clothes were for the old me. I swear this creatine cycle is making me a monster. I'm up 20 pounds. I get hot flashes throughout the day. I get out of breath easily, My blood pressure sky rockets. I get mad... I GET REAL MAD. My girlfriend said i'm getting really big... I'm starting to feel guilty everytime i eat... every single bite of food is feeding this... is making me grow. I'm begining to fear whats happening to me. Honestly I'm not joking. I dont want to become too big... I didnt ask for this. I'm purposely not eating as much as usual and purposely ending my workouts early... and still.. it backfires... seems my body is adapting. The less i workout the more it grows... the less i eat the more it stores in form of muscle. My muscles... its almost as if they were.... no I dont want to say for they might be aware of what i'm typing... they are alive. I destroyed my bicycle the other day in the middle of the street... for no reason. It felt good to smash its frame. :/ as I type this my muscles are twitching and begging for sleep... i will give in to their calling, but in doing so i'm merely fueling their cause. Sleep will ignite more growth I dont know what to do... more cardio? But i'm already too lean.. i eat cheeseburgers all day and i'm getting leaner... what the ****!!! HERCULEAN GENETICS.

What

[ozfiz]

Originally Posted by too_small

What

read on the misc. loled. pasted :P

[too_small]

Originally Posted by ozfiz

read on the misc. loled. pasted :P

HAHA now it makes sense.

[ozfiz]

incline walked for 10 mins

Atg Back Squats
45lbs x 8
65lbs x 8
95lbs x 5
115lbs x 5
135lbs x 5(weehoo, pr for 2009)
135lbs x 5 (and again, hella hard tho)
125lbs x 5
125lbs x 5
125lbs x 5

happy with this considering i'm in a deficit. I did have extra calories (not binge, just dessert) last night so maybe the extra carbs helped.

Leg Press
135lbs x 10
185lbs x 10
225lbs x 8
275lbs x 5

then the machine made a weird noise like it was going to fall apart so i stopped.

BB Lunges
40lbs x 8
40lbs x 8
40lbs x 8

ss w/

RDL
70lbs x 10
70lbs x 10
70lbs x 10

kinda lame, this was just basically cardio

Leg Extension
don't remember weights

ss w/

Calf machine
90lbs x 15
90lbs x 15
90lbs x 12

didn't do any cardio after. i realize cardio makes me really hungry so i'm not going to do too much besides the 1 night of rowing.