Ego's Journal: March-May 2004

[egoatdoor]

This is my second Journal at BB.com. The first was in the Over 35 Section and here is the thread:

http://forum.bodybuilding.com/showth...hreadid=176711

Read my entries there, particularly on October 11 and October 13 for my training philosophies and off season nutritional program.

I concluded a cutting phase on February 15th and came pretty close to contest condition. My legs did not get cut as I wanted and I think I probably needed another week to dial those in. I had pictures taken on the 15th. They could not be posted at BB.com due to technical issues, so I created a photo album at Webshots.com and posted several pictures there. Here is the location:

http://community.webshots.com/user/racingbill

Based on what I saw in the pictures and advice from my trainer, whom I talked to at length ten days ago, I have developed a program for the three months leading up to the end of May to add size to the chest, back and calves and address some symmetrical issues apparent in the pictures. At the end of this period, I expect to go to another cutting phase to get back into competition condition by the end of July.

Here is the game plan for the next three months:

1) Build more width in the lats, lower lats in particular. This will mean doing more chins and pullups than before and doing them weighted. We also added a couple of new exercises to my arsenal such as reverse grip bent over barbell rows.

2) Add more thickness to the chest. It was being overpowered by my shoulders and biceps in the front double biceps pose in particular. My trainer thinks I had been using to narrow a grip on presses and was also pressing barbells and dumbbells on an improper plane, which was shifting emphasis away from the lower and middle pecs and more on the upper pec, shoulders and triceps. I will be conscious of making these corrections in my form, plus we added low incline dumbbell presses and flyes with a hammer grip to my exercises to target some deficient areas in the chest.

3) Prioritizing the chest, back and calves by switching from a three day a week split that I have used for three years to a five way split over 8-10 days ( the exact number of days is dependent on my work schedule, other personal calls on my time and my energy level) . The three targeted bodyparts will be hit twice in the five workouts, with stronger parts like shoulders, arms and quads only worked once. Here is the split:

1) Chest/Back
2) Calves/Shoulders
3) Back, Abs, possibly hamstrings on occasion instead of abs
4) Chest/Biceps
5) Legs and Triceps. Forearms on occasion. Followed by at least two days off.

My rep schemes will also be modified a bit. I have rotated six different rep schemes(these are detailed in n October 11th post in the other Journal) the last couple of years, with little use of heavy weight and low reps(6-8) because this particular rep program did not work for me physique wise. I experimented with an 8-10 rep program the week before last while on vacation and this seemed to work very well. I got great pumps, a visual increase in muscle thickness and not the joint and muscle soreness I had with the 6-8 program.

I have thus decided that I will use an 8-10 rep program predominantly during the three months for the chest, back and effectively the upper body as I need to build that area up quickly. Conversely, my quads are overdeveloped relative to the upper body, so I will be using higher reps, generally 12-15, stopping short of failure there and sharply de emphasizing quad building exercises such as squats. Heavy deadlifting will also not be done.

4) Targeting a bodyweight of 188-190 pounds by May 31st, with a bodyfat percentage of 9% or less. I hit 192 pounds on mid December during my last bulking phase, but my bodyfat got higher than it should have at 11/12%. On February 15th, I was 182 pounds at about 6%. I was 184 when I left for vacation on the 19th, but lost weight ( close to ten pounds) early in the week of February 22nd due to food poisoning. I got back to 179 last Monday and was 182 last night, so I am gaining the lost weight back. I have ordinarily done cardio once a week during the offseason. I will play it by ear here and could do twice a week occasionally if I feel its needed to keep my bodyfat percentage in check.

5) I have not yet worked out my exact nutritional program in targeted number of calories and ratios and grams of protein, carbs and fat. But it will likely be fewer calories and carbs than in the last bulking phase and a bit cleaner. I was over 4800 calories a day during most of October and November, with my bodyweight going from 184 to 192 in seven weeks, but this was too heavy as I lost my abs totally and had my waist and stomach expand too much for my liking.

My Journal will focus more on my training and I will not list everything I eat on a certain day. But nutrition is also very very important, so I will summarize at the end of each week my weekly averages in caloric, protein, carb and fat intake along with any other important notes or details for the week and my targets for the coming week.

I do have a public nutritional journal at fitday.com if anyone wants to follow that. I generally log in meals periodically throughout the day and write a journal narrative either that night or the following day. I use fitday as a tracking device so I can see where I am during the day on nutrient ratios, etc. relative to my targeted numbers. It is much easier to keep these totals on fitday rather doing it manually. The fitday listings are a daily summary. You will not see each individual meal separated out. I do keep meal listings in my personal manual log for reference if I need it.

Here is the location of the fitday journal:

http://www.fitday.com/WebFit/PublicJ...Owner=billford

That's it for now. I did workout Friday ( Back and Abs). I will come back in a few hours and log in that session.

[Heisman]

Sounds like you know what you are doing and what you have to do. I will be following this.

[noname]

Originally posted by egoatdoor

3) Prioritizing the chest, back and calves by switching from a three day a week split that I have used for three years to a five way split over 8-10 days ( the exact number of days is dependent on my work schedule, other personal calls on my time and my energy level) . The three targeted bodyparts will be hit twice in the five workouts, with stronger parts like shoulders, arms and quads only worked once. Here is the split:

1) Chest/Back
2) Calves/Shoulders
3) Back, Abs, possibly hamstrings on occasion instead of abs
4) Chest/Biceps
5) Legs and Triceps. Forearms on occasion. Followed by at least two days off.

I just wanted to point something out that I saw in your split. You are actually working your triceps 4 times a week and biceps 3 times a week. Any compound exercises for chest and shoulders will heavily involve you triceps. As well, compound exercises for your back will heavily involve you biceps. Just a thought...

I saw your pics, nice work.

[egoatdoor]

Friday's workout at Golds: Back and Abs. 8-10 reps for back, last set to absolute failure. 2 minute rest periods.

Back:
Wide Grip pull ups w/ underhand grip ( no weights) 11 8 1/2 7
One Arm DB Rows 50x10 60x10 70x10
Reverse Grip Bent BB Rows 145x10 180x9 190x10
Hammer Strength Low Row Machine 50x10 100x12 150x13
This was my first time using this machine at this gym and I underestimated my weights.
Cable Rows, close grip 120x9 160x11 180x9
Hyperextensions w/ weight 10x8 20x11 30x10

Abs: 4 sets of crunches, 4 sets of hanging straight leg raises and 3 sets of tucked leg raises to the side.

Weighed 182 pounds, up 2 3/4 from Monday and I am almost back to my weight before I got sick.

[Heisman]

Originally posted by egoatdoor
Friday's workout at Golds: Back and Abs. 8-10 reps for back, last set to absolute failure. 2 minute rest periods.

Back:
Wide Grip pull ups w/ underhand grip ( no weights) 11 8 1/2 7
One Arm DB Rows 50x10 60x10 70x10
Reverse Grip Bent BB Rows 145x10 180x9 190x10
Hammer Strength Low Row Machine 50x10 100x12 150x13
This was my first time using this machine at this gym and I underestimated my weights.
Cable Rows, close grip 120x9 160x11 180x9
Hyperextensions w/ weight 10x8 20x11 30x10

Abs: 4 sets of crunches, 4 sets of hanging straight leg raises and 3 sets of tucked leg raises to the side.

Weighed 182 pounds, up 2 3/4 from Monday and I am almost back to my weight before I got sick.

Wouldn't wide grip pull ups with an underhand grip be wide grip chin ups?

Why no deadlifts?

[egoatdoor]

Originally posted by Heisman
Wouldn't wide grip pull ups with an underhand grip be wide grip chin ups?

I am not sure if its a vocabulary thing. I call "Wide grip chins" chins with an overhand grip. The exercise I did Friday was with an underhand grip and I call these pull ups.

Why no deadlifts?

I did deadlifts in my last back workout Monday. I had been doing alot of deadlifts in recent months, but want to back off on these to avoid building leg size (which I do not want). I did hyperextensions for the low back instead.

[Heisman]

Originally posted by egoatdoor
I am not sure if its a vocabulary thing. I call "Wide grip chins" chins with an overhand grip. The exercise I did Friday was with an underhand grip and I call these pull ups.

It's a vocabulary thing. Pull ups are done with an over hand grip, while chin ups are done with an underhand grip.

[egoatdoor]

Originally posted by Heisman
It's a vocabulary thing. Pull ups are done with an over hand grip, while chin ups are done with an underhand grip.

Pages 106 and 222 of Ironman's Ultimate Bodybuilding Encylcopedia have pictures of Flex Wheeler and Ronnie Coleman doing "chins". Both are using overhand grips.

For consistency and to keep with prior practice, chins in my Journal will mean chins with an overhand grip and pullups will be those done with an underhand grip.

[egoatdoor]

Sunday's workout: Chest, Biceps and Forearms. 8-10 reps, last set to absolute failure. 2 min rest periods.

Chest:
Bench Press 125x10 140x10 150x9
Incline DB Press 45x10 55x11 70x11
Pec Dec 80x10 95x10 115x10
DB Press on low (10 degree) Incline (12-15 reps) 35x15 45x15 55x13

Biceps:
EZ Bar Curls 75x10 100x9 105x10 110x9 (lost track of my sets and did 4 working sets instead of the planned 3)
Reverse Curls on preacher bench 12(dumbbells)x10 35(EZ Curl bar) x10 45x10
Rope Curls 24x10 48x11 72x10

Forearms:
Hammer Curls 20x10 30x10 35x8
Wrist Curls 65x10 75x10 80x9

[egoatdoor]

Monday night cardio at Fitness Center: Walking on treadmill. 20 minutes. Worked up to 4.3 MPH for minutes12-15, then cooled down at 2 MPH for 5 minutes. 114 calories burned.

Tuesday workout: Legs and Triceps. 8-10 reps, taking last set to total failure. 12-15 reps for quads, stopping short of failure. 2 minute breaks.

Calves:
Seated Calf Raises w/ plates on my lap 170x12 270(+20)x11 295(+15) x12
Toe Presses on 45 degree Leg Press 4 working sets 320x11 440x12 480x11 510x9(+1)

Hamstrings:
Lying Leg Curls 75x10 100x10 110x6(-1)
DB Stiff Deadlifts 45x10 50x11(+1) 60x11(+2)

Quads:
Hack Squats 110x12 120x12 130x12
DB Lunges 10x12 15x12 20x12

Triceps:
DB Overhead Extensions(two hands) 45x10 60x10 75(+5)x9
Lying Extensions w/ EZ Curl Bar 65x10 85x9 90x8
Rope Pushdowns 12-15 reps 80x15 90x15 110x15


My shoulders and triceps were really sore Wednesday. I finished the first five workout cycle. My body can't take another five workouts of low reps, so the next cycle, starting Friday, will be less intense at 12 reps. Right now, the schedule is for workouts on Friday, Sunday, Wednesday, Saturday and Sunday, with two cardio sessions on off days.

Weighed 182 1/2 on Tuesday, up a 1/2 pound from last week.

[egoatdoor]

Friday's Workout: Chest and Back at Bally's K o P. 12 reps, stopping just short of failure. 90 second rest periods.

Chest:
Incline BB Press 4 working sets 105x12 125x12 140x11 145x9
DB Low Incline Press 40x12 50x12 60x12
Compound set of Hammer Grip Flyes and Push Ups
Hammer Grip Flyes 40x12 50x11 55x9
Push Ups 11 7 5

Back:
Reverse Grip Pull Ups, medium width grip( could not do wide grips in this gym), weighted. 3 working sets after 2 warm ups 25x7 25x6 25x4.
I bought my weight belt today and this was the first time I have done these weighted. Should be gradually increasing the reps over time.
Reverse Grip Bent BB Rows 125x12 145x12 165x12
Bent BB Rows Overhand standard grip 115x12 145x12 155x12
Deadlifts 125x12 150x12 180x12

Really good workout. Lats were really pumped afterwards. Metabolism is really jacked up. My appetite has been ravenous all night.

[Heisman]

Nice workout. You really shouldn't do pull ups or chin ups with a grip that is more than a few inches wider than the shoulders, since it will wreak havoc on your shoulders by going that wide.

[egoatdoor]

Thanks Heisman.

[egoatdoor]

Saturday cardio: 25 minutes of walking on treadmill at incline #3. Worked up to 3.9 MPH. 176 calories burned.

Sunday workout: Calves, Shoulders and Abs. 12 rep target. 90 second rest periods.

Calves:
Seated Calf Raises w/ plates on my lap 115x12 160x13 190x12
Toe Presses on Leg Press machine 250x12 380x12 420x12 440x9
Toe Presses w/ toes pointed in 320x12 340x12 350x12

Shoulders:
DB Presses 35x12 40x12 50x12
DB Front Raises seated 15x12 20x12 triple drop set 20x11 10x6 5x5
DB Side Laterals seated 12x12 15x12 20x12 triple drops set 20x9 10x6 3x6 ( 5 pound dumbbells not available)
DB Bent over Laterals standing 20x12 25x12 30x12
DB Bent Laterals on incline bench 12x12 15x12 triple drop set 15x11 8x8 3x6

Abs: 4 sets each
Sit Ups on decline board
Hanging Leg Raises

I did two exercises for rear delts and did not do traps today. My traps are already well developed and they got some work doing deadlifts Friday. Rear delts lag in comparison.

I did not want to start my calves with seated calf raises because I had done this my last three calf workouts, but there were already two guys using the leg press when I came in.

Nutrition: I have not been paying a lot of attention to monitoring my nutrition since I got back from vacation. I needed some more chill out time. Now I will begin setting targets each week in order to reach that 188 bodyweight goal I've set for the end of May.

Last week's averages: Calories 4184 Protein 253g(24%) Carbs 566(54%) Fat 100(22%). Weight last Tuesday 182 1/2.This week I want to increase calories to around 4250, with protein in the 260-265 range.

[Lizzee]

I finally found it!!!! I didn't realize there were so many dedicated "Journalers" in this section. Cool!!!

[egoatdoor]

Hey Lizzee! Glad you're tuning in!

[egoatdoor]

Wednesday's workout: Back and Forearms. 12 rep targets, stopping short of failure. 90 second rest periods.

Back:
Weighted Pull ups w/ medium underhand grip 4 working sets 10x9 25x6 1/2 25x6 25x 5 1/2
One Arm Rows 40x12 50x12 55x12
Bent Rows 125x12 145x12 155x12
T Bar Rows 50x12 55x12 60x12
DB Pullovers 25x12 40x12 50x12

Forearms:
EZ Bar Reverse Curls 50x12 60x12 70x12
Hammer Curls 15x12 25x12 30x12
Wrist Curls 50x12 60x12 70x12

Thursday cardio: Walking on treadmill, incline level 3.5 20 minutes. Worked up to 4.2 MPH. Calories burned 272.

Weighed 183 3/4 Wednesday, up 1 1/4 since last week. My appetite has been increasing and I am having no trouble getting my calories in. I am noticing an increase in thickness in chest(in particular), the back and shoulders. The latter is probably because the shoulders are an assisting muscle in the chest and back exercises which I am doing many of.

I'm supposed to train Friday so I can take Saturday off. Its supposed to snow AGAIN tomorrow, so I have my fingers crossed. The weather has interfered with several workouts already this winter and I'm getting tired of it.

[Heisman]

You could probably do some chin ups instead of one of the rows. Three types of rows just seems redundant.

[egoatdoor]

That workout was intended to be a change of pace. I had been doing those lat widening exercises for three or four workouts, so I decided to do more rows with an emphasis on thickening the back this time. I had not done some things like T Bars in several weeks. Next workout, its back to chins, reverse grip bent rows and maybe deadlifts.

[Heisman]

Deadlifts are the best exercise for the back. Do them if you can.

[egoatdoor]

Friday's workout: Chest and Biceps. 12 reps, stopping short of failure. 90 second rests.

Chest:
Smith Machine Incline Presses 95x12 135x12 145x12
DB Presses on low incline bench 40x12 50x12 60x12
DB Bench Presses 40x12 55x12 drop set 60x7 30x6 15x5
3 sets of Push Ups 12 each set

Biceps:
Barbell Preacher Curls 40x12 50x10 45x9
Incline Curls 10x12 12x12 15x12
Barbell Reverse Curls on Preacher Bench 25 x12 25x11 25x11

Gym was really crowded for a Friday night. Either people took the day off from work because of the snow or else did not work out Thursday night due to the weather.

[Heisman]

Good workout, but why did you use the smith machine?

[egoatdoor]

Originally posted by Heisman
Good workout, but why did you use the smith machine?

Hadn't done Smith inclines in a while. There is only one Smith Machine in that gym and its hard to get on it. It was free and I had used the barbell for inclines in my last workout. I do find that there is a lot less stress on my front delts with the Smith versus barbells.

[Heisman]

Originally posted by egoatdoor
Hadn't done Smith inclines in a while. There is only one Smith Machine in that gym and its hard to get on it. It was free and I had used the barbell for inclines in my last workout. I do find that there is a lot less stress on my front delts with the Smith versus barbells.

Free weights own the smith machine. Make a thread about it if you don't believe me. If you have a spotter, stick with the free weights.

[egoatdoor]

Heisman, I'm 44 years old and have almost as many years of lifting experience as you have life on this earth. I know all the conventional theories and wisdom, some of which I agree with and some of which I don't. If you read the first few posts in my my last Journal, you'll see more specifics.

I have tried practically every training method and theory and I know what works for me and what doesn't. I have ten books on bodybuilding on my bookshelf and have read several others, as well as countless articles and magazines. One of the things that works for me both from a physique and a mental freshness standpoint is to constantly vary my workouts. This means using barbells, dumbbells and machines. It means varying my rep schemes, exercises and rest periods. I have added about 45 pounds of muscle in five years drug free doing this, so I must be doing something right.

I appreciate any constructive comments, but do not at your age and experience level continue trying to tell me what to do and what not to do.

[Heisman]

Alright man sorry. At least I told you to make a thread about it. I thought that you had liked the way the smith felt because it was your first time using it in a while, and I thought that you may have just liked it because it felt different. I didn't know that you actually preferred it. Sorry again. I'll just comment and not advise from now on.

[egoatdoor]

Thanks.

[egoatdoor]

Sunday's workout: Legs and Triceps. All exercises except quads 12 reps. Quads 12-15 reps. 90 second breaks.

Calves:
Smith Machine Calf Raises on aerobic step 75x12 95x12 105x12 110x12
Toe Presses on Leg Press toes pointed in 250x12 290x12 320x12 370x12 400x10

Hamstrings:
Stiff Deadlifts 100x12 125x12 115x12(second set was harder than I expected)
Seated Leg Curls 80x12 95x12 100x12
Lying Leg Curls 2 triple drop sets 75x10 35x6 15x7
to total failure 60x12 30x6 15x4
I usually start with lying leg curls and then do stiffs. Reversed the order and added seated leg curls before lying curls to totally exhaust the muscle before finishing with drop sets.

Quads:
Leg Press 230x12 250x12 280x12
Leg Extensions 65x15 75x15 90x15
DB Lunges 10x12 15x12 20x12
Its really hard for me mentally to be holding back so much on quad work, but I have to do it.

Triceps:
Close Grip Bench Presses 85x12 95x12 105x10
Dips between benches w/bodyweight 8 10 8
DB Overhead Extensions 35x12 45x12 50x12

This concluded a less intensive 5 workout cycle. Will now go to another heavy weight 8-10 rep cycle starting Wednesday. Right now, the plan is to train Wednesday, Friday, Sunday, Monday and Wednesday. Have a massage next Saturday, so thats a day off.

Nutrition: Did not make my targets for the week which were 4250 calories per day and 260-265 grams of protein. Got behind on Sunday and Tuesday and could not make it up. Totals for week: Calories 4151, down 34 from last week. Protein 249 g ( down 4) (24%), Carbs 531, down 35. (51%) Fat 119, up 19.(25%).

Will shoot for 4250 this week. Adding flaxseed oil to my protein drinks and salads, which will I have not taken for about three months. This will boost calories.

[Heisman]

It's hard to not go all out. Eating 700 less calories during the week then you planned to isn't too bad. You'll be fine next week with the oil.

[egoatdoor]

Monday cardio: Interval walks on treadmill at 3.5 incline. 20 minutes. Worked up to 4.5 MPH. 82 calories burned.

Wednesday workout: Chest and Back. 8-10 reps. Last set to absolute failure. 2 minute rests.

Chest:
Incline DB Press 45x10 60(+5)x11 75(+5)x10
Bench Press 125x9 145(+5)x10 155(+5)x11
Incline Flyes 45x9 55x10 60x10(+2)
Pec Dec 12-15 reps 65x12 75x12 85(+5)x16

Back:
Deadlifts 175x10 235x10 265x7 ( Hamstrings felt tight and actually failed before the lower back. May not have yet recovered from Monday cardio. Probably should have stretched them beforehand tonight)
Reverse Grip Bent Rows 145x10 180x10(+1) 190x11(+1)
Weighed Chins 10x8 25x7 25x5 25x 5 1/2
Dickersons 60x12 108x11 120x9

Really good workout. Added either weight or reps to most exercises. This was the first time in a while I had done deadlifts heavy and first in my back routine. Plus I have not been working quads heavy. Deads were really tough. My hams, quads and lower back have been tight all day today(Tuesday).

Weighed 185, up another 1 1/4 since last week despite not adding calories to my diet. I'll just go with the flow as is.