E-Sizzle's Training Journal

[E-Sizzle]

I decided to axe the 6 weeks thread entirely because this **** should last a lot longer than six weeks. Anyway, today was the start of my Phase 2 strict diet (first phase was a gradual transition, so that way my body crash wouldn't be as severe) and well, here it is:

April 18th 2004 Weight: 239 lbs

Today's Food Totals:

30 string beans
4 scoops of ON Whey
3 Large cooked eggs
28 oz of Skim Milk
2.5 cups of cooked potatoes
5 slices of Deli Turkey Breast
1 tbsp of Flaxseed Oil
8 Icicle Radishes
9 capsules of Fish Oil Concentrate
4 Stoned Wheat Thins Crackers
3 oz precooked turkey breast

Total: 1946 calories, 66g Fat, 144g Carbohydrates, 202g Protein

Total Water Consumed: 9 x 20 oz water bottles = 180 oz

Supplements Consumed:

5 mL VPX Liquid Clenbutrx
5 mL VPX Redline
1 capsule of Calcium
1 capsule of Vitamin E
1 capsule of Vitamin A+D
1 capsule of Vitamin C
1 capsule of Magnesium + Zinc
2 capsules of Syntrax Beta 3

Exercise:

Bench Press: 165 x 5, 185 x 5, 195 x 5
Incline Bench Press: 135 x 5, 140 x 5, 145 x 5
Tricep Pushdowns: 120 x 6, 130 x 6, 140 x 8
Hammer Curls: 25 x 20, 30 x 20, 35 x 20
Flies: 60 x 8, 70 x 8, 80 x 8
Incline DB Bench: 35 x 6, 40 x 6, 45 x 6
Bicep Curl w/ bar (forgot the name): 40 x 6, 50 x 6, 60 x 6

What a mixed up workout. My friend told me it was amazing but considering the screwed up combination of chest, tri, and bi, I won't be doing that again. Oh well.

Fitday Estimated Calorie Burn: 4596 calories

Total Deficit: 2650 calories

I woke up late (because of the Ames riots) so I missed a meal, explaining why my intake was rather low. Usually, I'll add in two slices of wheat bread and a 5 oz can of canned chicken. Oh well.

[E-Sizzle]

My diet was ****ty today. I finished off the crackers. Some moron misplaced my can opener. So until this idiot buys me a new one, no canned chicken.

Today's Food Totals:

14 oz Skim Milk
1 tbsp Flaxseed Oil
16 oz 2% Fat Milk
2 large slices of whole wheat bread
10 slices of Deli Turkey Breast
10 Green Beans
2 cups of Potatoes
1.5 cups of scrambled eggs (Fitday has exaggerated fat but I'll include it just in case)
12 Stoned Wheat Thins
2.5 scoops ON Whey
6 White Icicle Radishes
15 shelled Pistachio nuts

Total: 2215 calories, 105g Fat, 175g Carbohydrates, 153g Protein

Total Water Consumed: 7 x 20 oz water bottles = 140 oz

Supplements Consumed:

5 mL VPX Liquid Clenbutrx
6.5 mL VPX Redline
1 AST Multi Pro 32X

Exercise:

25 Minutes of HIIT Morning Cardio
10 Minutes Slow Jog
40 Minutes Walking (to classes and such)

Fitday Estimated Calorie Burn: 4175 calories

Total Deficit: 1960 calories

Very bad day overall. I feel hungrier despite consuming more. Chalk that up to my poor diet. Tomorrow should be a better day though.

[sword chucks]

Originally posted by E-Sizzle


Total Deficit: 1960 calories

[/B]

Wow man you are gonna lose some massive weight.

I dont think fitday is very accurate though because I was gaining weight at 3000 and it says I burn like 3600 cals a day.

Whats your meal plan look like? I mean what do you eat at meal 1, meal 2, etc.

Good luck dieting.

[E-Sizzle]

I'm not taking too much stock with the Fitday calorie burn either but I doubt its too far off. Who knows. Anyway, my break down looked like this:

8:00 AM: 1.5 cups of scrambled eggs, 16 oz 2% Milk, 2 cups of Potatoes

9:15 AM: HIIT Cardio

10:15 AM: 5 slices of Deli Turkey Breast, 10 Green Beans, 4 Stoned Wheat Thins

1:00 PM: 2 large slices of whole wheat bread, 8 Stoned Wheat Thins, 15 Shelled Pistachio Nuts

4:00 PM: 14 oz skim milk, 2.5 scoops of ON Whey Protein

6:00 PM: 10 minute jog cardio

8:30 PM: 5 slices of Deli Turkey Breast, 6 White Icicle Radishes

10:30 PM: 1 tbsp Flaxseed Oil

I had the 8:30 PM and 10:30 PM consumption down ahead of time because I know that is what I will eat. So five small meals.

[E-Sizzle]

I forgot to update this for the past few days. So here it is:

9:15 AM: 8 Egg Whites, 1 cup of granola cereal, 14 oz 2% Milk

12:45 PM: 3 oz Precooked Chicken, two slices of whole wheat bread, 3/4 tbsp Flaxseed Oil

4:00 PM: Preworkout: 6 oz Skim Milk, 2 scoops of ON Whey, and ~6g Glutamine

5:30 PM: Postworkout: 4 oz Skim Milk, 2 scoops ON Whey, and ~6g Glutamine

8:00 PM 5 oz Precooked Chicken, 3/4 tbsp Flaxseed Oil

Total: 2141 Calories, 83g Fat, 135g Carbohydrates, 224g Protein

Workout: HIIT Cardio

I adopted a similar workout to str8flexed's program from the Morning Cardio thread:

50 seconds jogging/10 seconds sprinting
48 seconds jogging/12 seconds sprinting
46 seconds jogging/14 seconds sprinting
44 seconds walking/16 seconds sprinting
46 seconds walking/14 seconds sprinting
48 seconds walking/12 seconds sprinting
50 seconds jogging/10 seconds sprinting
48 seconds jogging/12 seconds sprinting

Then I had to stop. I lasted a lot longer than one lap sprint, one lap walk like before. However I'm a lot more tired and have been coughing all night. Great workout.

Supplementation:

I get a lot of headaches and I'm not sure why. So I decided to halt all use of VPX Redline and VPX Clenbutrx. Well, after I already took Redline today:

4.5 mL VPX Redline (finished off bottle)
10,000 IU Vitamin A/8,000 IU Vitamin D (2 x Vitamin A&D capsules)
1g Vitamin C (2 x Vitamin C)
500 mg Calcium (1 x Calcium)
2 x Syntrax Beta-3 capsules
133 mg Magnesium/16 mg Zinc (1 x Magnesium and Zinc)
1 Super B Complex capsule (Vitamin B1, B2, B6, and B12 for sure)
Vitamin E capsule

[E-Sizzle]

It sucks but no exercise tonight. I'll make it my off day. Fortunately I haven't had one this week. So I reduced my intake and tossed in a cheat item as well.

7:15 AM: 7 oz 2% Milk, 2 tbsp scrambled eggs (2 tbsp = dried egg amount), 2 cups of potatoes

11:15 AM: 6 oz boneless pre-cooked chicken, 2 slices of whole wheat bread

2:00 PM: 1.5 cup 2% Fat Cottage Cheese, Snickers Cruncher Bar

5:30 PM: 10 oz Skim Milk, 2.25 scoops of ON Whey, ~6g Glutamine

In advance

8:30 PM: 3 servings of Deli Reduced Fat Turkey breast (rinsed in water to try to reduce sodium)

Total: 1916 calories, 50g fat, 166g carbohydrates, 203g protein

[Heisman]

Bro, when you say the deficit is 2,000 calories or whatever, does that mean that you consumed 2,000 calories less than maintenance?

[E-Sizzle]

Yeah, well, according to FitDay's maintenance. Its not like I'm hungry so I'm not sure, it could definitely be lower.

Anyway, my meals were few and far between for the fact that I was busy. I still digested a good amount:

8:30 AM: 5 Egg Whites, 8 oz 2% Milk, 3 Buttermilk Pancakes

12:30 PM: 5 slices of Deli Turkey Breast, two slices of whole wheat bread

4:00 PM: 10 oz skim milk, 2 scoops ON Whey, ~6g Glutamine

Workout: Shoulder, Back, and Bicep

5:45 PM: 10 oz skim milk, 2.5 scoops ON Whey, ~6g Glutamine

9:00 PM (Its going to be a long night): 1.5 cups 2% Milkfat Cottage Cheese, 1 tbsp Flaxseed Oil

Total: 1815 calories, 49g Fat, 134g Carbohydrates, 218g Protein

I'm kind of pissed with this cycle. The problem is the irregular times for me to set up eating times. I'm definitely looking forward to this summer when I can have egg whites that aren't laden with grease (ugh), I can have oatmeal (instead of either sugary cereals or pancakes), and I have more money so I can get better quality turkey than deli meat loaded with sodium.

However, I have to use what I can get. I get out of school one week from today so this will be good to help kickstart more weight loss. That and back breaking construction for 50 hours a week. I'm not even going to sign up for a gym until the first couple weeks since I might be so devoid of energy after working.

[E-Sizzle]

I'm reviving this topic for future lifting. My plan continually changes the more I learn. I decided the best plan was to lift four days a week, one day of moderate cardio and DDR, and one day of HIIT and DDR. So I'm going to keep track of eating and lifting on here although I've kept what I've been eating on Excel for a few weeks now.

Anyway, my lifting plan:

7:00 AM: 4 egg whites omelette w/ 1/2 green pepper, 2 cups of Total w/ Raisin Bran, 8 oz 1% Milk

10:30 AM: 2.5 scoops ON Whey Protein, 1/2 cup Oats, 5g L-Glutamine

11:15 AM: 5 oz can of tuna, 1/2 stalk of broccoli

1:30 PM: 8 oz Chicken Breast, 3 oz Baby Spinach (half a bag), 1 tbsp Olive Oil, 1/4 dry cup Brown Rice

5:30 PM: 8 oz Chicken Breast, 1 slice of whole wheat bread

9:00 PM: 1/2 cup Cottage Cheese, 1/2 stalk of Broccoli

For my supplement plan, I'm consuming three Thermorexin's a day. I'm also going to order Ephedrine HCl but that won't be until next week. Thats pretty much it, along with a multivitamin. I will also be consuming a lot of water a day, at least a gallon, hopefully 1.5 gallons. For my lifting regimen:

Monday: Chest and Triceps
Tuesday: Legs and Calves
Wednesday: Moderate Cardio and DDR
Thursday: Back and Shoulder
Friday: Bicep, Abs, and Forearms
Saturday: HIIT Cardio and DDR
Sunday: Rest

[E-Sizzle]

Monday, May 31 2004 - 234 lbs

My lifting for today:

Bench Press: 175 x 3, 185 x 3, 200 x 3
Incline Bench Press: 155 x 3, 175 x 3, 185 x 2 (couldn't do last rep)
Decline Bench Press: 135 x 5, 155 x 5, 165 x 5
DB Bench: 80 x 5, 90 x 5, 100 x 5
Incline DB Bench: 80 x 5, 90 x 5, 100 x 5
Flies: 20 x 5, 30 x 5, 40 x 5
Iso Decline Press: 185 x 5, 205 x 5, 225 x 5
Pec Deck: 80 x 5, 90 x 5, 100 x 5

A great workout today. Tomorrow will be my favorite: legs. My gameplan, in order:

Leg Extension
Leg Curl
Leg Press
Standing Calf Raise
Squat

Looking forward to it.

[E-Sizzle]

Got my workout done for today:

Leg Extension 160 x 5, 170 x 5, 180 x 5
Leg Curl 60 x 5, 70 x 5, 80 x 5
Leg Press 405 x 5, 495 x 5, 585 x 5
Standing Calf Raise 280 x 5, 290 x 5, 300 x 5
Squat 275 x 5, 295 x 5, 315 x 3 (failure)

All in all, a kick ass workout.

[IMNOTLIQUID]

nice workout bro... good luck with it

[E-Sizzle]

Today was my running day. My chest and lower shoulders are sore as hell. My legs are slightly sore, I guess I didn't work them as hard as I should've. Oh well. My version of HIIT is probably more intense but I use telephone poles. For example:

- Pole
Sprint
- Pole
Jog
- Pole
Sprint

and so on. I did that for 20 minutes. Tiring stuff. I also played Dance Dance Revolution Konamix. The song list:

.59
Absolute
Brilliant 2 U
Brilliant 4 U
Burnin The Floor
Dynamite Rave
End of the Century
Make It Better (R&B Mix)
Paranoia
Paranoia Rebirth

Pretty exhausting but fun cardio.

[E-Sizzle]

I did back and shoulders on Thursday and had a day off on Friday.

Lat Pulldown: 120 x 5, 130 x 5, 140 x 5
Bent Over Row: 65 x 5, 75 x 5, 85 x 5
Row Machine: 140 x 5, 150 x 5, 160 x 5
Bent Over Side Laterals: 30 x 5, 35 x 5, 40 x 5 (each arm)
Military Press: 135 x 5, 145 x 5, 155 x 5
Shoulder Press: 150 x 5, 160 x 5, 170 x 5

I need to work more and more on my workout plan but today I'm doing tricep and bicep. Then tomorrow, abs and forearms along with 30 minutes cardio and DDR.

[E-Sizzle]

I'm also taking a supplement called Thermorexin so I'm going to post a review since I've been taking it for three days now. There's a big ass thread about it at the Product Reviews.

I've taken ECA, ECY, Redline, and Clenbutrx. So I have some experience. I don't get the jacked buzzes from Ephedrine but I sometimes feel the thermogenic warmth. Well, Thermorexin has been the only product to actually make me feel that warmth, every time. With only one capsule.

The best moment I can give was that I was at my work break and took Thermorexin two hours before. The place was air conditioned and I was wearing a muscle cutoff shirt and a pair of gym shorts. I wasn't sweating but it felt like I was in 80 degree heat, moderately warm. So I look at the thermostat and its 65 degrees. Whats better is that I had to force down the food I ate whereas I used to feel a little hungry afterwards. I had to force everything down. If I didn't understand the concepts of eating every 3 hours, I probably would only eat one or two meals and feel perfectly fine. This is the only product where I felt true appetite suppression.

As for working, I got into a sweat, easily. I'd work faster because I get a bonus for working harder. I averaged an extra $2 an hour because I was on fire. I was sweating so bad but I had a slight high feeling but was completely able to concentrate, a result from the nootropics included in the product.

Thermorexin was expensive. 180 ct. bottle goes for $99 ($59 after the discount) and was worried that it was like any other EF thermogenic - weak. I read the impressions and it seems like I cannot feel the effects most people feel with supplements. Yet with T-Rex, I definitely can. Its best you chug down water when using and consume carbohydrates since it contains quality R+ ALA (Glucorell) and a few vitamins, mostly Vitamin Bs.

I'm going to start stacking Ephedrine with this probably sometime next week though in case I start to not feel the effects.

Score: 9.5/10 (Nothing's perfect but this is damn close)

[E-Sizzle]

I might as well use this time to post my goals that I want to achieve before I head back to college (mid August) and my current weight this week (current/goal/goal at the end of 2004):

Bench: 200/250/275
Squat: 315/365/405
Calf Raise: 300/400/495
Military: 155/185/225
Overhead Tricep Extension: 120/160/200 (est)
Hammer Curl: 30/60/80 (est)

There's more but its the essential lifts I want to do. Some of these goals are extremely easy but they are all attainable. I put up the end of the year goals. They will be tough but if I stick to it, eat clean, and work hard, I imagine I can get most, if not all of my goals.

[TheSupaKorean]

nice looking journal so far, you have some crazy good dumbell pressing weights compared to your flat bench.

100x5 is a big weight for a 200x3 bench

I love your low rep style workouts. That's how i like to do them

[E-Sizzle]

I think low rep is best for me. I make a lot of gains from it where I seem to stagnate at five. I seem to be slightly limp wristed so my wrists seem to give out more. Anyway, it appears I underestimated my tricep extension and Hammer Curl. Here's my workout I did today in order:

Seated Bicep: 45 x 5, 55 x 5, 65 x 5
Hammer Curl: 20 x 5, 30 x 5, 35 x 5
Overhead Tricep Extension: 130 x 5, 140 x 5, 150 x 5
Close Grip Bench: 135 x 5, 145 x 5, 150 x 5
Dumbbell Curl (Stand): 20 x 5, 25 x 5, 30 x 5
Dumbbell Curl (On Platform): 30 x 5, 35 x 5, 40 x 5
Tricep Pushdowns: 110 x 5, 120 x 5, 130 x 5
Seated Dip: 135 x 5, 155 x 5, 185 x 5

I don't know what I should call it for the second DB Curl. Its on that one thing where it declines where you rest your elbow. I don't know what its called so I'll just call it a platform until I know.

It looks like my biceps are my weak spot, so I'm going to have to work on that during the summer. I like my tricep lifts though as for a lot of the lifts, I'm down at the bottom of the machines. I don't know what to do afterwards once I master the bottom.

[IMNOTLIQUID]

Yo dude that's gotta be a killer arm workout lol. Good luck!

[sword chucks]

Good diet and lifting man! THat looks like a load of arm work, I bet you couldnt even fit into your sleeves when you were done Especially from tricep extensions with 150 lbs!!!!

I think by "platform" curls you mean curls over a preacher bench.

For "seated dips" do you use one of those lever machines? My school has one of those and its kind of broken, shortening the ROM, so I was using 250+ lbs on it... thats like the same as my deadlift lol

[E-Sizzle]

Yeah, I guess it is a preacher bench. Yes, I use the level machines. My sternum gets sore the worst. I'm hoping with lifting that I can fix my body in a way. My shoulders are asymmetrical. My left side is bigger than my right, and I'm right handed. Thats my biggest problem I believe other than excess fat but I'm working on that.

I like working the triceps, its my second favorite area of lifts other than legs. My tricep, when flexed is really big and stands out. No definition yet because of fat but like I said, I'm working on it. I just wish my biceps were at the level of my triceps.

Tomorrow I'm doing abdominals and forearms. I haven't done any ab workouts in months.

[E-Sizzle]

I weighed myself today - 231 lbs. A reduction of three pounds. I've been losing 3-4 lbs for the last three weeks now. If I can keep that trend going for two more weeks and then go to two pounds a week, I'll be happy. So I guess my goal weight would be anywhere from 205 to 210 pounds. However my biggest achievements are my lifts. I'd rather stagnate in weight and hit all my goals. In all likelihood, I'll stop around 220 and get most of my goal sets. Anyhoo:

Wrist Curls: 25 x 5, 30 x 5, 35 x 5 (for each wrist)
Ab Machine: 150 x 3, 160 x 3, 170 x 3
Tricep-esque Ab workout: 60 x 5, 70 x 5, 80 x 5
Moderate Cardio: 30:12 at 5.3 mph average

I don't know what the last one is called. I've seen it on the bb.com lifts but I'll change the name later or at least have the right name before I post up the lift for next week. Tonight I'm going to do some traditional crunches along with another DDR session. I'll develop a better forearm and ab routine. I thought it was weak.

I'm looking forward to tomorrow to see if I make gains on my lifts. I want to increase by 10 lbs for the bar lifts and 5 lbs for the dumbbell lifts at least.

[sword chucks]

Nice progress on your weight loss! Once you find loss slowing down you might want to implement a refeed or something like that once a week.

I like the lever machines, they're probably better than something like the pec-dec as far as being as good as freeweights.

One forearm exercise that I think you should try is reverse curls, those always make my forearms blow up. You might want to give them a shot on your next arm day.

[E-Sizzle]

Weekends are pretty much re-feeds. I ate a big ass bowl of ice cream last night for my cheat meal and tonight I'm eating roast beef. Instead of eating potatoes like the rest of my family with it, I'm going to have brown rice instead. Today is pretty much carbohydrates only days - well, cheat days. Tomorrow is back to business. I hope to hit 229 when I weigh myself again next Sunday. I've been in the 230s range for about four months now (as you can see from my original posts) and it seems like I'm now getting to go below it. I'm anxiously looking forward to breaking past the 220s as well.

I'll try reverse curls. I might have to mix up my workouts, especially once I hit the max weight for overhead tricep extension. I think after I hit max weight, I'll go to one handed extensions. I might do that for next week just to get a feel of what I can do. The last time I did them I was able to go up to 90 lbs and I could do 130 lbs with two hands. So I think that is the next step. That and I'm going to look for a better forearm/ab workout.

[The Experiment]

I lifted on Monday:

Bench Press: 185 x 3, 200 x 3, 210 x 2
Incline Bench Press: 155 x 3, 175 x 3, 185 x 3
Decline Bench Press: 155 x 5, 165 x 5, 175 x 5
Flies: 30 x 5, 40 x 5, 50 x 5
Iso Decline Press: 205 x 5, 225 x 5, 235 x 5
Pec Deck: 90 x 5, 100 x 5, 110 x 5

A successful day although I couldn't get my last rep on the bench press. So it seemed great then all of a sudden, it seemed like my body crashed. I was sore all over, had no energy. I had no motivation to lift so I didn't. So I did what I thought was a good idea and had carbohydrate refeeds Tuesday and Wednesday. So I was really ready to go and work out yesterday when, my car broke down. So now I'm unable to workout for days.

I think **** happens for a reason so of course, I was thinking about how this works out. I needed to get my **** together. It is 1/3 through my summer and I'm seeing results with lifting but my diet wasn't 100% clean, I would use to drag myself to lift. I'm losing three pounds a week since seriously cutting but I still don't feel that I'm pushing myself. So I decided to take these days to research and come up with an extremely tight lifting schedule. I seem to be all over the place. Now its time to structure myself.

The Experiment

I changed my name to this because:

- E-Sizzle sounds stupid. A lot of **** has changed since I registered my name.

- I consider myself an experiment, constantly pushing myself mentally and physically to make myself the best I can be.

[The Experiment]

Saturday, June 12, 2004

Well, my car works (defective part, only set me back $30) so I was able to lift. I normally weigh myself tomorrow but I had to jump the gun a bit because I didn't lift for three days and basically had a poor week altogether. Yet, I was still able to lose one pound so I'm at 230 pounds. I guess my metabolism is speeding up to where I can have poor eating habits and still stay around the same. I made sure I had a kick ass arm workout today to make up for lost time.

Seated Bicep: 45 x 5, 55 x 5, 65 x 5
Hammer Curl: 30 x 5, 35 x 5, 40 x 5
Overhead Tricep Extension: 140 x 5, 150 x 5, 160 x 3
Close Grip Bench: 135 x 5, 155 x 5, 165 x 5
Dumbbell Preacher Curl: 35 x 5, 40 x 5, 45 x 5
Tricep Pushdowns: 110 x 5, 120 x 5, 130 x 5
Seated Dip: 135 x 5, 185 x 5, 205 x 5

It was a successful day. I lost my notebook so I forgot about standing db curls. Looks like I hit a ceiling with my tricep extension, which is good since the max weight on that machine is 170. I want to conquer that bastard in 6 weeks. Nice gains on my biceps. I actually felt a pump for the first time in my life and it felt awesome. No wonder why people are so interested in products like Cold Fusion.

I hope by the end of next week that I break that 230 barrier. If I beat that, I will have been the lightest I've ever been since second semester of my sophomore year of HS (I'm 19 right now so it will be a good 3 years) I'm looking forward to beating 220 where I think thats how much I weighed in 8th grade.

[The Experiment]

Sunday June 13, 2004

Today was my running, forearms, and ab day. I feel a little sick from ab workouts but it was a solid workout:

Moderate Cardio: 10 minutes @ 5.5 mph
Reverse (Palm Down) Preacher Wrist Curl: 15 x 2 x 5, 20 x 2 x 5, 25 x 2 x 5
Palms Up Wrist Curl: 25 x 2 x 5, 30 x 2 x 5, 35 x 2 x 5
Cable Crunches: 60 x 5, 65 x 5, 70 x 5
Ab Crunch Machine: 130 x 5, 140 x 5, 150 x 5
Barbell Side Bend: 55 x 5, 65 x 5, 75 x 5
Palms Up Preacher Wrist Curl: 25 x 2 x 5, 30 x 2 x 5, 35 x 2 x5
HIIT Cardio: 12 minutes @ 5.0 mph/8.0 mph = 40/20

I dedided to have the "25 x 2 x 5" because that means 2 - 25 lb dumbbells at five reps to avoid any confusion. So a lot of my lifts will look weaker in comparison when I start lifting next week.

[The Experiment]

June 14, 2004

Damn, summer vacation for me is nearing the half over state. I think I'm making some excellent progress now that I have better control of what gets put in my stomach. I will be dreading returning to the days of eating greasy eggs and all that. I think I'm making some good progress and really am starting to enjoy working out. I enjoyed it before but now my life basically is working out...plus some other stuff. For the first time this summer, I woke up early (6:30 am) to get up to lift so I can get in one more meal. I felt tired at first but after two capsules of Thermorexin, I was ready to kick ass.

Inspired from others, I'm starting to trim the fat off of the workouts so I can avoid overtraining. So here was my workout this morning:

DB Bench: 50 x 2 x 5, 55 x 2 x 5, 60 x 2 x 5
Incline DB Bench: 45 x 2 x 5, 50 x 2 x 5, 55 x 2 x 5
Iso Lateral Decline Press: 205 x 5, 225 x 5, 245 x 5
Flies: 15 x 2 x 5, 20 x 2 x 5, 25 x 2 x 3 (failure)
DB Side Laterals: 55 x 2 x 5, 60 x 2 x 5, 65 x 2 x 5
Iso Lateral High Row: 185 x 5, 205 x 5, 225 x 5

Then a 10 minute cooldown jog at 5 mph to round off a great workout. The time spent for this was about 55 minutes. Previous workouts lasted about 80-90 minutes. A good workout if you ask me.

[sword chucks]

Good past few workouts, Experiment

I like how you are shortening them, I was just about to mention that length might be an issue.

Is "Iso" a type of machine or something?

[The Experiment]

I think shortening is a good idea so that way I can get in more intensity on the lifts that matter. The Iso stuff means the machines, yes. I don't like machines much but for the Decline, I needed something that targeted that. I think I'll axe the High Row machine and just do Arnold Curls (they're on the Super Site) since that appears to be a great alternative.

Tomorrow, my workouts will get really trimmed down:

Leg Press
Leg Extension
Squat
Smith Machine Calf Raises (stolen from Wheelies)

I'm not even sure Extensions may be needed but it will warm my knees up for the squat I imagine so I'll keep them anyway. No running either since usually I can't move my legs well after the squat (my legs feel like rubber)

My arm workout I'm going to reduce to two Bicep lifts (DB Preacher and Hammer) and Tricep (Pushdown and Overhead Extension) I think this will be better. I guess I will see in the future.