Limbo's Training Journal

**Limbo** · 09-01-2004, 02:09 PM

Welcome!
Since it's getting close to a new school year, I figured to start a new journal: the title of my old one is no longer appropriate. With school and all, I don't know how often I'll be able to update here and/or answer questions, but I will post workouts and have a peek around at least once a week, probably more often.

Goals
As of writing this, I'm about 171 lbs. with about 13% body fat. The goal is to bulk to 200 lbs., maintaining or even losing body fat percentage. I will be going more by how I look in the mirror rather than strictly by the scale. Occasionally, I will post pictures in this thread to show progress.

Secondary to the goal above, I have decided to build up my strength more than ever before. By the end of next summer, regardless of whether or not I hit 200 lbs., I would like my total (squat + dead + DB bench) to be at least 1000. Squat and DB bench will be for 15 reps (bench may be rest/paused if I'm still using DC), and deadlift will be for 8 reps. I'll post my current total and the breakdown from time to time.

Training Method
On purpose, I omitted mentioning any training style in the title of this thread. I will be using DC-style training to start with, though that is subject to change if I feel it's necessary.

Let's get to it!

**Limbo** · 09-01-2004, 02:15 PM

Workout - Upper A - Sept 1/04
DB Side Bends - [LT: 45x25+] [TT: 50x22+]
Incline DB Press - [LT: 65x(10+5+3)] [TT: 70x(13+5)]
DB Shoulder Press - [LT: 50x(7+2)] [TT: 45x(11+4+3)]
Wide-Grip Pullups - [LT: 0x8] [TT: 0x(10+3)]
BB Row - [LT: 185x(11+5)] [TT: 185x12.5]

Time: 35 minutes.

**IMNOTLIQUID** · 09-01-2004, 02:19 PM

DC looked like a pretty good routine. I'll follow your journal and good luck bro.

**Limbo** · 09-01-2004, 02:21 PM

Originally posted by IMNOTLIQUID
DC looked like a pretty good routine. I'll follow your journal and good luck bro.

Thanks man.

So far so good... I really like this style of training. You can almost see the results right away.

**hepennypacker52** · 09-01-2004, 02:48 PM

Good luck, as it has been said before

**Limbo** · 09-03-2004, 10:00 AM

Workout - Lower A - Sept 3/04
DB Bicep Curls - [LT: 40x(8+4+2)] [TT: 40x(9+4+3)]
Parallel Bar Dips - [LT: +40x(8+5)] [TT: +60x(11+5+3)]
Standing Calf - 292.5x(14+12+10)
SLDL - 135x8
BB Back Squat - [LT: 175x19] [TT: 185x16]

Time: 55 minutes (workout partner was late; not his fault though)

Comments: I hate SLDL. I'm going to find something else to sub in for hams. Everything else went well. Another 1-2 reps on squats would have been nice, but I'll take it. Standing calf was way too light. I'm going to do rest/pause on standing calf, and the special method on seated calf. Curls and dips will increase in weight next time around.

**hepennypacker52** · 09-03-2004, 10:34 AM

Nice workout. Try leg curls maybe, or GMs.

**Limbo** · 09-06-2004, 07:29 AM

Originally Posted by hepennypacker52

Good luck, as it has been said before

Originally Posted by hepennypacker52

Nice workout. Try leg curls maybe, or GMs.

Thanks man.

Yeah, I'm already doing leg curls in the B workout. What I've decided is to do leg curls on both days, but do sets of 8 and 4 (like deads) on A days, and a set of 15-20 on B days. That should keep me from stagnating.

**Limbo** · 09-06-2004, 07:37 AM

Workout - Upper B - Sept 5/04
DB Leg Raises - [LT: 20x18] [TT: 25x19]
Flat DB Press - [LT: 55x(15+8+6)] [TT: 70x(14+8+4)]
BB Shoulder Press - [LT: 85x(9+4+2)] [TT: 95x(9+6+3)]
Seated Pulldowns (Close Grip) - [LT: 130x(13+4)] [TT: 150x(13+6+4)]
Deadlifts - [LT: 225x8, 245x6] [TT: 235x8, 255x5]

Time: 66 minutes.

Comments: Weight increases across the board. I'm still getting used to the flat presses, but they're coming along nicely. I meant to select 140 for the pulldowns, but oh well...

I'm loving BB shoulder press: it hits my upper upper chest (hehe) like no other exercise. Awesome.

**Limbo** · 09-07-2004, 11:35 AM

Workout - Lower B - Sept 7/04
DB Hammer Curls - [LT: 35x(10+5+4)] [TT: 40x(9+5+4)]
DB Tricep Extensions - [LT: 30x(10+4+2)] [TT: 35x(7+4)]
Seated Calf Raise - [LT: 95x17] [TT: 105x17]
Lying Leg Curl - [LT: 80x(8+4+3)] [TT: 80x13.5] (switch to straight set)
Leg Press - [LT: 315x20] [TT: 335x21]

Time: 44 minutes.

**Limbo** · 09-09-2004, 10:06 AM

Workout - Upper A - Sept 9/04
DB Side Bends - [LT: 50x22+] [TT: 60x22]
Incline DB Press - [LT: 70x(13+5)] [TT: 80x(11+5)]
DB Shoulder Press - [LT: 45x(11+4+3)] [TT: 50x(10+5+4)]
Seated Pulldowns (Close Grip) - Skipped since they were done last upper day. Wide-grip pullups are now on Upper B days.
BB Row - [LT: 185x13.5] [TT: 185x17]

Time: 43 minutes.

Totals [squat + dead + DB bench]:
May 1/04: 580 [255x5 + 175x8 + 75x5 (incline)]
Sept 9/04: 580 [185x16 + 235x8 + 80x(11+5) (incline)]
Jan 1/05 (projected): 780 [275x15 + 315x8 + 95x15RP (flat or incline)]

**Limbo** · 09-11-2004, 11:16 AM

Workout - Lower A - Sept 11/04
DB Bicep Curl - [LT: 40x(9+4+3)] [TT: 45x(7+3)]
Parallel Bar Dips - [LT: +60x(11+5+3)] [TT: +70x(11+3.5)]
Standing Calf - [LT: 292.5x(14+12+10)] [TT: 337.5x(15+9+7)]
Lying Leg Curl - 90x10, 105x4
BB Back Squat - [LT: 185x16] [TT: 195x17]

Time: 65 minutes (w/two workout buddies today).

**RiNgMaSteR** · 09-11-2004, 01:32 PM

Nice looking workouts dude!!! Great job!

**Limbo** · 09-11-2004, 06:36 PM

Originally Posted by RiNgMaSteR

Nice looking workouts dude!!! Great job!

Thanks man!

I'm still tinkering with the routine a little bit, but I've pretty much got it down at this point. Now it's just a matter of time...

**hepennypacker52** · 09-11-2004, 06:48 PM

Good workouts. Are you enjoying them?

**Limbo** · 09-11-2004, 08:01 PM

Originally Posted by hepennypacker52

Good workouts. Are you enjoying them?

Thanks man.

Yes! I'm enjoying them immensely. The workouts look deceptively easy since you're only doing a handfull of work sets, but the intensity has to be through the roof to make it all work. Doing only one work set certainly puts urgency into the exercise and destroying the log book.

I also like the concept of an exercise rotation. Not only does it prevent boredom, but it creates motivation: once you cycle back to a certain exercise, you're always stronger than the last time you did that exercise.

The extreme stretching is KEY to prevent soreness... and could definitely be incorporated into other routines. Although some of the stretches are completely debilitating (I can barely walk after the quad stretch), it's all worth it in the end.

I hope that answered your question thoroughly.

**losercore** · 09-12-2004, 07:53 PM

my training going good as well limbo... gained about 5 pounds past few weeks
rest pausing is the next level of intensitity...

**Limbo** · 09-13-2004, 07:26 AM

Originally Posted by losercore

my training going good as well limbo... gained about 5 pounds past few weeks
rest pausing is the next level of intensitity...

Great to hear, bro.

Wow, 5 lbs already? Sick. Hopefully that's mostly muscle.

**Limbo** · 09-15-2004, 04:34 PM

Workout - Upper B (Part 1) - Sept 15/04
Leg Raises - [LT: 25x19] [TT: 30x20]
Flat DB Press - [LT: 70x(14+8+4)] [TT: 85x(8+5)]
BB Shoulder Press - [LT: 95x(9+6+3)] [TT: 105x6]
Wide Grip Pullups - Not done...
Deadlifts - Not done... I was really looking forward to these.

Time: 20 minutes.

Comments: I should have trusted my gut. It was ****ing packed in there today and super hot. Chest presses went okay (it's actually a 2-rep first set PR for bench), but should have been better than that. At least I smoked the logbook on leg raises. After that set of shoulder presses, I knew it wasn't happening today. I had to clean the bar to start the set and I guess that messed things up. Considering I did 10 reps on the first set with 50 lb DB's last workout, I should have made at least 8 with the 105 lb BB. Anyway, I took off, and killed myself on the bike-ride home (it's mostly uphill so it didn't take much), trying to concentrate on using my hamstrings. That worked out pretty well. And now I am unable to walk.

On a completely unrelated note, I'm taking a break from the gym.

My return will probably be on the 27th of the month when things have died down a little. In the mean time, I'll do cardio a few times a week (just an intense 10-15 min bike-ride each time) just so I stay active. I can't wait for it to get cooler outside... and get rid of the frosh week lifters at the gym... good riddance. When I return to the gym, I'll finish off this workout (starting with shoulder press) and also do the next workout. It will only be a light workout to re-acclimate myself back to the weights, so doing 1.5 workouts' worth of exercises shouldn't be a problem.

A few other random things to update:
(a) Bodyweight is up to about 173.
(b) Measurements will be taken tomorrow. If there's any significant change (I haven't measured in like 3 weeks), I'll post em up here.
(c) Total is now at 600 [195x17 squat + 235x8 dead + 85x(8+5) DB bench (flat)]. In the future I'll probably just update this every I hit a total ending with 50 or 00. You could add it up yourself after each workout if you're really interested...

It's a shame I have to take time off right now, I was really just getting into the routine and starting to make real progress. Unfortunately, I don't have a whole lot of choice in the matter. Gotta stay positive and motivated though.

**Limbo** · 09-23-2004, 02:43 PM

It's been a while since I've posted. Here's what's going on, for the very few people who read this journal...

After last workout on the 15th, I ended up getting a cold a day or two after. As of today, I'm 95% recovered, certainly well enough to do workouts.

I've decided to start doing cardio along with my lifting. There are a couple of reasons for this: (a) my cardio sucks, and (b) I need to lose some fat off my ass (that's being honest eh?) so I can better fit into my pants come winter. They're already a bit tight and if I'm bulking, it'll only get worse. So the plan is to cut now for a while (maybe a month or so, we'll see) and then bulk like mad through the winter. Might as well take advantage of the nice weather outside too.

I'll post cardio sessions like I do workout sessions. Starting right now...

**Limbo** · 09-23-2004, 02:59 PM

Cardio - Sept 23/04
8:00 - Warmup bikeride to the track (uphill)
0:45 - Jogging (50%)
0:15 - Running (80%)
0:45 - Jogging (50%)
0:15 - Running (80%)
0:45 - Walking (25%) (winded by this point)
0:15 - Jogging (50%)
0:45 - Walking (25%)
0:15 - Jogging (50%)
0:27 - Walking (25%)
5:00 - Cooldown bikeride back home (downhill)

Total Distance: 800m (two complete laps of the track)
Total Time: 4:27
Average Speed: 3.00 m/s

Comments: Considering this was my first cardio session ever, I didn't fare too badly. For the next few sessions, I'll increase the ratio of jogging to running to 0:50/0:10 until I can jog/run two entire laps.

For nutrition, I drank my normal PWO shake (protein+oats+creatine in water) when I got home.

**IMNOTLIQUID** · 09-23-2004, 07:44 PM

Looks good man. I haven't been on in a while, but your workouts are looking nice. Keep it up bro.

**Limbo** · 09-24-2004, 09:50 AM

Originally Posted by IMNOTLIQUID

Looks good man. I haven't been on in a while, but your workouts are looking nice. Keep it up bro.

Thanks dude.

**Limbo** · 09-24-2004, 10:08 AM

Workout - Lower B - Sept 24/04
DB Hammer Curls - [LT: 40x(9+5+4)] [TT: 40x9] (meh, bi's are not a priority)
DB Tricep Extensions - [LT: 35x(7+4)] [TT: 35x8] (hell yes)
Seated Calf Raise - [LT: 105x17] [TT: 115x17] (that's the third time in a row I've hit 17: 95, 105, 115 *shrug* must be a mental thing)
Lying Leg Curl - [LT: 80x13.5] [TT: 80x13] (about what I expected)
Leg Press - [LT: 335x21] [TT: 365x20] (HELL YES)

Time: 28 minutes.

Comments: For the first workout after a break, this was a great workout. Just straight sets today with stretching as appropriate. Going into this workout, I figured to do the same weights as last time (except for calf raise and leg press), and only be able to make a rep or two less than last time. So much for that! This workout was a step in the right direction, rather than the backwards step I had anticipated. Awesome.

**losercore** · 09-24-2004, 10:33 AM

i love high rep leg work, it makes me feel like a beast... even tho i do pussy weight seems to yeild good gains too

**Limbo** · 09-24-2004, 10:46 AM

Originally Posted by losercore

i love high rep leg work, it makes me feel like a beast... even tho i do pussy weight seems to yeild good gains too

I'm really loving it, too. For me at least, it makes my legs grow better than with lower rep ranges like 8-10 or even 4-6. I figure that muscles used more often in daily life need to be worked with a higher rep range than other things. So basically quads, hams, calves and abs need the extra attention.

LOL. People always seem to wonder why I'm struggling with such light weight, but I guess they didn't see the 15-16 reps done before they started watching... hehe

**RiNgMaSteR** · 09-24-2004, 01:12 PM

Nice workouts man!! Looking good!!

**Limbo** · 09-24-2004, 03:14 PM

Originally Posted by RiNgMaSteR

Nice workouts man!! Looking good!!

Thanks man!

**hepennypacker52** · 09-24-2004, 05:48 PM

Originally Posted by RiNgMaSteR

Nice workouts man!! Looking good!!

^^

Yes sirrreee.

**Limbo** · 09-26-2004, 08:36 AM

Cardio - Sept 26/04
8:00 - Bikeride to track
1:20 - Jog
0:10 - Run
1:20 - Jog
0:10 - Run
... (switched it up to something like 0:50/0:10 walk/jog after I hit 800m) ...
6:00 - Bikeride back home

Total Distance: 1600m (4 laps.. w00t)
Total Time: 9:33
Average Speed: 2.79 m/s

Comments: I need a cardio log book so I can write what I did immediately after doing it. I also need to pick a regular set of intervals and stick with it through the session so it's easier to remember. LOL

This session was done on an empty stomach (didn't feel any different than last time which was at ~4:30PM), and recovered with my normal PWO shake.

Next time, I'm going to jog the entire thing... I think doing intervals is still a little much for me at this point.

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