2nd_Chance Training Journal

[2nd_chance]

Well, this is my first entry on this journal. I'm not sure what direction it will go, but I wanted to begin recording my thought process, milestones and obstacles on this great journey. Probably not so much every every set and rep (although that may be where it evolves...). I already track everything, as it is, from reps to calories.

First a little about myself:
Real name is David and I am a VP for a credit card company. The job has become very stressful in this current economy. I workout at the company gym at noon. It's a great stress reliever; sometimes I go down there with a lot of agression! LOL.

I lifted early in life (16-20) and had goals of being a competitive bodybuilder. Life happened instead. Anyway, I started training again on a whim on December 27, 2008. Like an alcoholic taking the first drink... It was over! Hooked since.

My training has been a mix of splits. I try to switch it up about every 6-8 weeks. I've also done a round of German Volume Training. Glad I did it but not going back! I normally do a 4-day split, anywhere from 18-25 sets per day.

My diet requires most of my attention, as it does for all of us. Took a while to find my real maintenance number, which is around 3250. I am on a clean bulk -- meaning I track my diet as close as most would do on a cut. I'm at 3700-3800 cals per day, shooting for a 40p, 35c and 25f macro. I typically take in 350-375 g of protein daily and try to keep all my fat good sources.

I've had good growth over the past 7 months. Someone actually accused me of having good genetics LOL. I don't think that's the case, but I think some of my body parts do respond well. I hit 17" on my arms last month after starting at 14". As far as the wheels, I feel like I was born with deformed legs from a size standpoint LOL! However, they are progressing - 2.5" growth in that time. I work them hard from day 1.

I will use this blog to share my views and record my thought process about things that happen in my training. I welcome all feedback and appreciate it. I have learned so much from this site and the posters.

Anyway, here I go........

[2nd_chance]

Today was back day with a little shoulder work. Did a total of 20 sets from 12:21 to 1:13pm after a brief warmup. 14 sets on the back on 6 on the shoulders. I worked shoulders a little earlier in the week.

I had 1RM personal records in 5 of the 6 excercises performed. I typically get 2-3 PRs each session. My iphone calculates the 1RM on every entry (makes the screen spin round and round when I hit a PR ).

Making good progress on my dumbbell rows. Only did 3 sets of them but did 90 for 8 reps each. I'll be at 100 in a couple weeks. Did some cable rows on the cable crossover machine. I think the weight on those things is bogus. I was pulling 310 for 15 reps without a lot of effort. I guess I'll move on since it won't go any higher.

Music: started with some Turn me Loose from Loverboy and then went to Jump by Van Halen. I kept it on Jum for 40 minutes. Just felt in the groove so didn't want to change LOL.

Overall, very intense workout! Off for the weekend but back on Monday for Chest day! Can't wait.

Diet: Friday is when I have a cheat meal (usually 4 slices of cheese pizza), so my cals were a little up. Cals = 4132; Pro = 369; Carb = 395; Fat = 108. My macros were still in line with where I keep them. Scales = 213 no change from prior day.

[orca]

Welcome and good luck with the Journal. I look forward to following along.

[2nd_chance]

Welcome and good luck with the Journal. I look forward to following along.

Thanks Kevin.

[2nd_chance]

Rest day.

Diet
Cals = 3928

Protein = 376
Carbs= 334
Fat = 111

[rtoews]

Thanks for posting your workout journal, David. I noticed a couple of things I want to ask you about.

First, have you seriously gained three inches in your arms this year? Man, do I envy that kind of progress! Do you know how you accomplished that? I have to wonder how much of an advantage you have in that you started training when you were 16? (I myself was a stranger to the gym scene until about two years ago.)

Second, I noticed that you completed 20 sets in 52 minutes. What's your rep range? I'm rarely out of the gym inside an hour--and especially if I work more than just one muscle group. (Today, for instance, I did 14 sets of chest exercises, and it took me over an hour and 10 minutes. I interact with no one, but it may be that I'm giving myself too much rest time between sets.)

I'd wish you good luck, except 1) I don't think "luck" has much to do with it, and 2) you seem to be doing just fine as it is :-).

[2nd_chance]

Thanks for posting your workout journal, David. I noticed a couple of things I want to ask you about.

First, have you seriously gained three inches in your arms this year? Man, do I envy that kind of progress! Do you know how you accomplished that? I have to wonder how much of an advantage you have in that you started training when you were 16? (I myself was a stranger to the gym scene until about two years ago.)

Second, I noticed that you completed 20 sets in 52 minutes. What's your rep range? I'm rarely out of the gym inside an hour--and especially if I work more than just one muscle group. (Today, for instance, I did 14 sets of chest exercises, and it took me over an hour and 10 minutes. I interact with no one, but it may be that I'm giving myself too much rest time between sets.)

I'd wish you good luck, except 1) I don't think "luck" has much to do with it, and 2) you seem to be doing just fine as it is :-).

rtoews, thanks for the feedback. I'm not sure what all influenced my fast start. Maybe some was muscle memory... but that seems like a loooong time to remember. I think the big key was overcoming my fear of eating. I had just lost about 20 pounds by literally eating 1200 cals a day for month and a half (with no exercise). Then, I started lifting. I was so afraid of putting my gut back on. But I pushed the cals a little at a time to get my metabolism to adjust. Eventually, I'm at 4,000 (clean) and my waist is the same. I have gained 21 pounds since Jan. but I'm happy about that .

I'm with you, getting sets in over the course of an hour is difficult. My rep range is 7-10. I superset quite a bit to keep the intensity going. But if I go straight heavy compounds, all I can do is 15-16.

[Hibiscus09]

Welcome David! Nice job on the journaling. I'm glad you are back at it and seeing such nice gains.

I'm sorry your job is so stressful. At least the weights are a nice way to de-stress.

Hope you have a happy Sunday!!

[Hibiscus09]

Ha,ha -- thank you -- and GOOOOO STEELERS indeed!!! I was so pumped for the last Super Bowl -- decked out in Steeler gear from head to toe!!

[2nd_chance]

Ha,ha -- thank you -- and GOOOOO STEELERS indeed!!! I was so pumped for the last Super Bowl -- decked out in Steeler gear from head to toe!!

I've watched the final drive no less than 50 times. Still amazes me.

[2nd_chance]

Rest day.

Diet

Cals = 3620
Pro = 330
Carb= 327
Fat = 95

Went a little light on cals today since I went over yesterday. Already cooked my chicken for tomorrow. .

Tomorrow is chest day. Can't wait.

[ironwill2008]

Hi, David; I'm in.

We train in a similar pattern; 4-way split, 20-25 sets per session. Sounds like you've got a good handle on things, especially on nutrition, always the toughest part of making progress.

Bill.

[2nd_chance]

Hi, David; I'm in.

We train in a similar pattern; 4-way split, 20-25 sets per session. Sounds like you've got a good handle on things, especially on nutrition, always the toughest part of making progress.

Bill.

Thanks Bill. I've gleaned a lot of sound advice from your posts over the past several months. Please feel free to critique anything stupid that I'm doing. 3 hours 'til the gym .

[2nd_chance]

Today was Chgst day! Started at 11:50a with some light cardio to warm up -- walking at 4 mph while lifting some 12.5 lb. dumbbells. Did 19 sets today 16 on the chest and 3 on the calves (wish I had more time today to hit the calves about 3 more). Finished at 12:45p.

5 sets of DB Flat Bench. Got tired of staring at the 100s, so I grabbed them for my 2nd set -- only did 4 reps so I went back to 90s for 3 more sets of 6. I'm maybe 2-3 weeks away from handling the 100s for the full workout. Felt good to grab them though.

3 sets on the Incline Bench Machine (don't use much anymore as I do almost all free weight). 2 x 10 with 250 and 1x 7 with 290.

3 sets of DB Decline Bench 60 x 10, 13, 18.

5 sets of Cable Crossovers 90 x 10, 70 x 10, 70 x 10, 70 x 13 and finished with 110 x 10. I supersetted these with the declines.

Finished with Standing Calf Raises -- 225 x 10, 245 x 10 and 245 x 21.

Shoulder was bothering me a little in the beginning. Rubbed some Ben Gay on it and kept moving. I skipped my Dips to spare my shoulder.

Overall, a good workout. Picked up intensity as I went. When I had to go, I'm sure I could have cranked out another half hour at high volume.

Quick shower and run back upstairs to the office.* And wouldn't you know it, as soon as I get back, I have to go to the President's office for a meeting.* I was still dripping... LOL!

[orca]

Good strong workout. 250 and 290 for reps on the incline....nice job!

[2nd_chance]

Good strong workout. 250 and 290 for reps on the incline....nice job!

Thanks Kevin. I'm always skeptical about the weight on those machines though. All machines are from the devil. LOL. Anyway, sorry about the asterisks. Don't know what caused them but will fix when I get off my iPhone. Thanks for the comment.

[orca]

Thanks Kevin. I'm always skeptical about the weight on those machines though. All machines are from the devil. LOL. Anyway, sorry about the asterisks. Don't know what caused them but will fix when I get off my iPhone. Thanks for the comment.

I know what you mean with the machine weight.....same thing goes for anything with cables and pulleys. The only thing that matters is you have something to gage "yourself" and that you improve from that.

[ironwill2008]

5 sets of DB Flat Bench. Got tired of staring at the 100s, so I grabbed them for my 2nd set -- only did 4 reps so I went back to 90s for 3 more sets of 6. I'm maybe 2-3 weeks away from handling the 100s for the full workout. Felt good to grab them though.

Good deal on stepping up. They won't come to you; you'll have to go get 'em!

The only thing that matters is you have something to gage "yourself" and that you improve from that.

X2; it's relative to what you did on that machine last time. More weight and/or reps is what's important.

[2nd_chance]

Good deal on stepping up. They won't come to you; you'll have to go get 'em!



X2; it's relative to what you did on that machine last time. More weight and/or reps is what's important.

All so very true Bill. I try to get new PRs in every workout. 3 today. Some days they come harder than others. Thanks for the feedback.

[2nd_chance]

Diet 7-20-09

Cals 3845
Pro 346
Carb 406
Fat 83

[2nd_chance]

Today was Leg day. Legs are my genetic weakness. They are growing and for this I am happy. I am trying to train as if I will get on the stage some day, whether I do or not. By my best guesstimate, I am at least 16 months away in my upper body and 24 in the lower. That's with diligent effort in the gym and at the table. I have it in me.

Anyway, decided to switch things up a bit today. I normally do heavy leg presses first (heavy for me anyway - 860 lbs for reps of 10), and then go to squats. Today, I decided to do squats first to get some extra weight on the bar (again, heavy for ME).

Squats ATG 245 5 x 10 (got 11 on the last set). Up from 225 last week.

Followed this with Leg Presses. Again, had been doing 860 5 x 10, but decided to go light weight for high reps and short rest.*Did 5 x 20 with 315 (my legs were on fire at this time)

Next, Leg Curls 190 x 10, 195 x 10, 190 x 8

Last, tried something new. I've never used the Hip Abduction machine so I gave it a whirl - 75 lbs 3 x 25 (we'll see if I feel them tomorrow)

16 sets on legs and 4 sets of weighted Ab Crunches at 230 x 15 (got 20 on the last set).

After warmup, got in and out in 48 minutes. I'd always like to stay longer but I workout on my lunch.

[bustasinclair]

Squats ATG 245 5 x 10 (got 11 on the last set). Up from 225 last week.

A bit modest are we? LOL That's some serious weight to be ass to the grassin'--and 51 reps my ass would be permanently in the grass after that...

[2nd_chance]

A bit modest are we? LOL That's some serious weight to be ass to the grassin'--and 51 reps my ass would be permanently in the grass after that...

Well they are as ATG as my A will go... LOL. I'm hoping for some real good DOMS tomorrow... Thanks for stopping in BS.

[orca]

Today was Leg day. Legs are my genetic weakness. They are growing and for this I am happy. I am trying to train as if I will get on the stage some day, whether I do or not. By my best guesstimate, I am at least 16 months away in my upper body and 24 in the lower. That's with diligent effort in the gym and at the table. I have it in me.

Anyway, decided to switch things up a bit today. I normally do heavy leg presses first (heavy for me anyway - 860 lbs for reps of 10), and then go to squats. Today, I decided to do squats first to get some extra weight on the bar (again, heavy for ME).

Squats ATG 245 5 x 10 (got 11 on the last set). Up from 225 last week.
*
Followed this with Leg Presses. Again, had been doing 860 5 x 10, but decided to go light weight for high reps and short rest.*Did 5 x 20 with 315 (my legs were on fire at this time)
*
Next, Leg Curls 190 x 10, 195 x 10, 190 x 8
*
Last, tried something new. I've never used the Hip Abduction machine so I gave it a whirl - 75 lbs 3 x 25 (we'll see if I feel them tomorrow)
*
16 sets on legs and 4 sets of weighted Ab Crunches at 230 x 15 (got 20 on the last set).
*
After warmup, got in and out in 48 minutes. I'd always like to stay longer but I workout on my lunch.
*

Your quads should be on fire. 51 squats followed by 100 leg presses.

Enjoy the leg DOM's.

[2nd_chance]

Your quads should be on fire. 51 squats followed by 100 leg presses.

Enjoy the leg DOM's.

I did GVT for a while so the 10 x 10s got me used to it. I always enjoy the day after +.

[...Kennedy]

Very motivating leg workout, wow!

[2nd_chance]

Very motivating leg workout, wow!

Thanks K

[2nd_chance]

Diet 7-21-09

Cal 3646
Pro 373
Carb 295
Fat 97

[ironwill2008]

Squats ATG 245 5 x 10 (got 11 on the last set). Up from 225 last week.

Good work. Those sets of 10 look good on ya.

Followed this with Leg Presses. Again, had been doing 860 5 x 10, but decided to go light weight for high reps and short rest.*Did 5 x 20 with 315 (my legs were on fire at this time)

Good deal here, too.


Although I don't do them together all the time, when I was coming up, squats/leg press combo is what built my legs. IMO, it's the best 1-2 punch for quads. Very, very good challenge for the mind too, as well as the body.

[2nd_chance]

Good work. Those sets of 10 look good on ya.

Good deal here, too.


Although I don't do them together all the time, when I was coming up, squats/leg press combo is what built my legs. IMO, it's the best 1-2 punch for quads. Very, very good challenge for the mind too, as well as the body.

Thanks Bill. I'm hoping to build mine with this 1-2. Not coming easy but it's coming. Back in the old days I couldn't figure out why my legs wouldn't grow with my leg curls and extensions. LOL.