Payton1221's 2014 Journal

[Payton1221]

I finally decided to start Journal #2. The last one stopped one year ago after ANOTHER back injury. I may flirt with the occasional front squat or back squat, but the brunt of my leg work will be done with Bulgarian Split Squats and other more “back friendly” exercises. I now have an arm/shoulder injury and haven’t been able to flat bench since Sept, but I have no problems with a low incline bench nor overhead pressing.

I work best with medium volume every 3rd day, so I’m going to primarily stick to the following A/B workouts:

A Workout
Incline Press done 5/3/1
OHP (straight sets, probably 3x8 or 4x10)
Chin-ups: Alternating 3x12-15 to 4x6 weighted
(superset w/Roman Chair Sit-Ups done 3x10-15)
Leg Exercise (prob Leg Extensions done 4x10-ish)

B Workout
OHP done 5/3/1
Incline Press (straight sets, probably 3x8 or 4x10)
Back Exercise (more chins or Inverted or Meadows Rows)
Bulgarian Split Squats (3x??)

I might throw in the occasion “bro” workout such as nuthin’ but arms or some goofy chin-up challenge or something.

Current wgt: 168
Chest: 40
Arms (flexed but cold): 14.25/14.75
Waist: 32
Thighs: 22/21.25

Nutrition: it’s solid. I’ve been tracking macros for the last 2.5 years. I’ve done 5 bulk/cut cycles and what I think works best FOR ME is to gain weight sloooowly, and losing weight works better with frequent refeeds to keep my strength up. Currently slow bulking @ ~2800 calories/day and my carbs/pro/fats for the month of Feb has averaged 260/230/85.

First workout will be posted in 60 minutes or so

[Payton1221]

Feb 28, 2014
OHP
90x5
105x5
120x8 (calculates to 1RM of 150)

Incline Press
135x10
135x10
135x10

Quad Set
Chins
BWx15
Bwx15
Bwx15

Leg Extensions
105x12
105x12
105x12

Roman Chair Sit-ups
BWx15
Bwx15
Bwx15

Back Ext (very winded @ this point)
BWx10
BWx10
BWx10

I was pleased with my OHP as I hadn’t done these in 6 weeks due to a failed hi-frequency chin-up program. The program helped my strength, but no size was gained ☹

[Payton1221]

Increasing calories to 2950 or so. I didn't gain any weight in the month of Feb (which is fine . . . I don't mind starting a slow bulk off slow), but in retrospect, I lost nearly 3/4 lb per week in the months of Dec and Jan while eating on average 2400 calories (but this included walking 45 minutes approx 4 days/week which I'm no longer doing), so the 2800 that I've been eating is ~maintenance.

[Payton1221]

Mar 3, 2014
Inc Press
120x5
135x5
150x10 (calculates to 1RM of 200 . . . but the higher rep calculations aren't as accurate as the lower rep cals)

OHP
105x10
105x10
105x10
This looks like a joke, but surprisingly, it's a bit of a challenge

Wgt's Chins
BW+25x10
Bw+25x10
Bw+25x10

Bulgarian Split Squats
35'sx12,12
35'sx12,12
35'sx12,12
Very, very winded after each set

[fittofattofit]

It's good to see you back logging now Mark! You must be looking very lean with a 32" waist and at 168lbs and I'm jealous of you being able to eat 2800cals per day at 'maintenance'. I like the BSSs for legs and I find them (and step ups or lunges) really challenging aerobically as well as being great for core strength and stability. Your upper body is looking strong with the incline pressing, OHPs and weighted chins.

[Payton1221]

I like the BSSs for legs and I find them (and step ups or lunges) really challenging aerobically as well as being great for core strength and stability.

Thanks Andrew! You can be sure of the occasional question regarding either exercise or physiology, but you must remember the first rule of communication (know your audience), so you'll probably have to dumb it down for me

You're absolutely right, of course, regarding the BSS. After a 5 minute rest between sets the other day (i.e., plenty of time for my heart to return to near-normal HR), I checked my pulse after a set of both right-then-immediately-left legs on these, and it was 150 bpm! I'm trying to encourage my daughter to run a 5k with me this spring (the "carrot" is presently $50 if she will ;-) ), and I want to try it with zero preparation other than my resistance training.

[Payton1221]

Mar 6, 2014
OHP (5/3/1)
100x3
115x3
130x6 (calculates to 1RM of 154)

Incline Press
145x8
145x8
145x10

Chins
BWx15
BWx15
BWx15

Belt/Landmine Squats (PWO)
75x20
75x20
75x20

Was very strong today. I worked out earlier than normal, so maybe that had an affect. I think adding 10% to my OHP this year is probably too ambitious, but if I could at this same bodyweight, that would be a BW OHP.

I fiddle, fumbled around with the belt squats done with a landmine row/press arrangement, and I got super deep reps, and although the weight seems to be a joke, my legs were very sore . . . I had some difficulty climbing my stairs afterward ;-)

[fittofattofit]

Well those belted/landmine squats are something that I'm going to try now. I imagine it would be like goblet squats in benefit but without having to hold the weight. Strong reppage on those chins Mark and nice work on the OHPs

[Payton1221]

Well those belted/landmine squats are something that I'm going to try now. I imagine it would be like goblet squats in benefit but without having to hold the weight. Strong reppage on those chins Mark and nice work on the OHPs

I have the benefit of being allowed to mark around my shoes at my "gym" (ahem . . . basement), because it takes a few tries to get your feet placement just right. With those tree trunks you call legs , I could imagine you repping pretty good with 200 lbs.

[Payton1221]

Mar 9, 2014 (167 lbs)
Inc Press (3/3/3+ of 5/3/1)
125x3
140x3
155x9 (calculates to 1RM of 200)

OHP
110x8
110x8
110x9

Wgt's Chins
BW+45x8
Bw+45x7
Bw+45x7
I got this on video, and if I can upload it from my wife's phone, I'll add it later.

Bulgarian Split Squats
40'sx8,8
40'sx8,8
40'sx8,8
I could have gotten a few more reps, but I just increased to the 40# dumbbells, so I wanted to leave room for even more reps in the next few weeks, but it was still a good quad workout. BTW, the belt squats of 3 nights ago really hit my legs from a different angle. They were very sore.

[fittofattofit]

Strong work with those weighted chins Mark ... very jealous of you getting 8 reps with a full plate hanging. Nice work with the BSSs as well .. holding onto the 40lb DBs is a good solid weight for those

[Payton1221]

Nice work with the BSSs as well .. holding onto the 40lb DBs is a good solid weight for those

Thanks Andrew. I actually chickened-out of doing front squats. I had even written (in pencil ) in my journal that I was going to do front squats 150x8, and on my warm-up of 110 (what was left after the OHP), my lower back felt "dicey," and I figured it was better to "run and live to fight another day"

Lots of problems uploading the video, but my daughter can get it done for me in 2-3 days.

[Payton1221]

Mar 12, 2014
OHP (5/3/1+ week)
105x5
120x3
135x4 (calculates to 1RM of 150)

Incline Press
145x8
155x6
155x6

Chins
BWx15
BWx15
BWx17

Belt/Landmine Squats (PWO)
80x20
80x20
80x20

There's been some (not much) discomfort in my right shoulder. I doubt that the weighted chins are the cause but they are the newest entry to my list of exercises, so I opted for BW chins tonight. 15, 15, 17 is starting to look more like endurance work, so I'm going to try weighted again (coincidentally or not, my shoulder feels fine tonight!) but perhaps just with 10 lbs or so to drop the reps to 10-12.

In the regular forum they're talking about OHP numbers. I've heard that very few lifters ever reach a bw OHP. My 1RM fell off a little tonight, but I plugged in the last 130x6 in this one strength website, and for my weight, that was considered "Advanced." After 30 years of lifting, I have ONE "advanced" lift, and I figure in another 30 I'll be "elite"

I wanted the straight incline press sets to be three sets of 155x6, but I miscalculated on set #1 . . . oops!

The DOMS after my March 6 belted landmine squats were incredible. This exercise definitely hits my quads in a new way, and I like 'em.

P.S. the bw+45 video is still to be uploaded. My daughter is to upgrade my computer tomorrow to facilitate transferring the data from my wife's phone.

[fittofattofit]

BW chins for 17 reps is impressive stuff Mark, so you may as well throw a little bit of weight on for those pulls next time. Good work with those OHPs and congrats on becoming an 'advanced' lifter

[ironwill2008]

Chins
BWx15
BWx15
BWx17

Great job on a tough lift, Mark.

In the regular forum they're talking about OHP numbers. I've heard that very few lifters ever reach a bw OHP. My 1RM fell off a little tonight, but I plugged in the last 130x6 in this one strength website, and for my weight, that was considered "Advanced." After 30 years of lifting, I have ONE "advanced" lift, and I figure in another 30 I'll be "elite"

That's probably everyone's most-difficult lift. And even with a 'push,' it's hard to cheat; either the bar goes up, or it doesn't.



Didn't realize you were running a journal.

[Payton1221]

Didn't realize you were running a journal.

Welcome Bill!

I enjoyed the exchange in your journal yesterday with "L-" as to how one max set done in conjuntion with other work sets attributed enough "work" for strength or hypertrophy to occur.

I've been guilty of doing some DUMB stuff in the past, but I am starting to realize that the super high volume high frequency type training is an exercise in diminishing returns. Is 10 sets of all out training better than 3-4 sets (assumes diet is in check, nutrition is in check, and that your joints/ligaments can handle it!!)? Perhaps, but you're spending 150% or more in effort for what is probably a return that's less than 5% more in results.

[ironwill2008]

Welcome Bill!

I enjoyed the exchange in your journal yesterday with "L-" as to how one max set done in conjuntion with other work sets attributed enough "work" for strength or hypertrophy to occur.

I've been guilty of doing some DUMB stuff in the past, but I am starting to realize that the super high volume high frequency type training is an exercise in diminishing returns. Is 10 sets of all out training better than 3-4 sets (assumes diet is in check, nutrition is in check, and that your joints/ligaments can handle it!!)? Perhaps, but you're spending 150% or more in effort for what is probably a return that's less than 5% more in results.

Thanks for the welcome, Mark.

I think how much work (training) to do should be (well, it's going to be, whether we want it to or not) dictated by one's particular recovery ability. IOW, do as much work as you can from which you can adequately recover. And we know we're recovering adequately when we see our logbook numbers gradually increasing.




As far as doing DUMB stuff goes, we're probably all guilty of that to some extent, at least at some point during our training history. I know for myself, I made every mistake known to man, and even invented a few on my own. The good thing is that knowing what doesn't work is equally as valuable as knowing what does.

[doughnutgut]

Well you can't get much dumber than I. So with what I read in this first page, I hope you don't mind me tagging along to read the great work.

IN.

[kittyboy]

Fellow Hoosier here. I'm envious of your leanness and 32" waist, OP.

[Payton1221]

I think how much work (training) to do should be (well, it's going to be, whether we want it to or not) dictated by one's particular recovery ability. IOW, do as much work as you can from which you can adequately recover. And we know we're recovering adequately when we see our logbook numbers gradually increasing.

Bill, like you, I have a gym in my basement AND I have a M-F 8-5 job 95% of the time. I would prefer to work out more frequently, but as you indicated, my journal #'s indicate that I am better served with less (not more).

Well you can't get much dumber than I. So with what I read in this first page, I hope you don't mind me tagging along to read the great work.

IN.

That's great! Welcome.

Fellow Hoosier here. I'm envious of your leanness and 32" waist, OP.

Welcome aboard, Hoosier One of the best things I have going for me is my ability to manipulate macros at will. I started counting macros nearly 3 years ago, and it's one of the absolute best changes that I ever made. I've become a big fan for ME of gaining weight very slowly (I'm on a slow bulk now), and when I lose weight I like frequent refeeds or I feel as if my strength tanks

[Payton1221]

Wgt's Chins
BW+45x8
Bw+45x7
Bw+45x7
I got this on video, and if I can upload it from my wife's phone, I'll add it later.

As promised (maybe subsequent videos won't take nearly a week to upload )

[fittofattofit]

Strong form on those weighted chins Mark and looking very lean!

[doughnutgut]

Crikey, Boshed them out with ease.

I would have taken off my shoes and shaved before though. Just for cheating purposes. All counts right.

Looking good. And strong.

[Payton1221]

Strong form on those weighted chins Mark and looking very lean!

After several excursions to fatdom and back, I just feel better being on the "leaner" side, and when I say lean, I'm probably still 13% or so. I'm going to keep this slow bulk to probably 170 then drop to 164 or so for da' beach

I would have taken off my shoes and shaved before though.

. . . and don't forget that excess saliva that I could have rid myself of. I see a new PR in the not-too-distant future

[ironwill2008]

As promised (maybe subsequent videos won't take nearly a week to upload )

Heck of a job, Mark.

[Payton1221]

Mar 15, 2014
Inc Press (5/3/1+ of 5/3/1)
130x5
150x3
165x7 (calculates to 1RM of 200)
I almost squeaked out an 8th rep! That would have added 6# to my calculated 1RM

OHP
120x6
120x6
120x6

Wgt's Chins
BWx15
Bw+70x5 (may be able to upload video later tonight)
Bw+70x4
Although my shoulder feels GREAT (zero pain!!!), I thought that I'd replace one weighted set with a bodyweight one to serve as a warm-up. Korr mentioned warming-up in his journal, and I have to admit, warmups are often too abridged if not overlooked altogether with some exercises.

Bulgarian Split Squats
40'sx10,10
40'sx10,10
40'sx10,10

Dips
BWx10
Just tested the waters to see how my shoulder recovery was going. Zero pain here, too--the chin pain was in the rear (really my scapula), whereas the dip pain was in the front. I'm going to slowly add volume here and only then add weight.

[kittyboy]

I'm impressed by your chins and dips, and good work on the IP, too.

[Payton1221]

Heck of a job, Mark.

Thanks Bill.

I'm impressed by your chins and dips, and good work on the IP, too.

Thanks KB. I was forced to do incline only because of an injury that made flat benching uncomfortable, but I really think that it has helped shape my chest better. My goals are primarily aesthetic, but there's something inherently more satisfying (flat) benching 225 for a few reps than inline benching 165 or 175 for reps.

If the bodyweight dips are an indication that my shoulder is getting better, then heavily weighted dips are in my not-too-distant future

[Payton1221]

Mar 15, 2014

Wgt's Chins
Bw+70x5 (may be able to upload video later)

I had no idea how many reps I could get with this. My initial thought was to do 60# but I didn't want to mess with three separate weights so I jumped to 70# with two 35's. The fourth rep felt heavy and I contemplated for a split second of stopping there. Oh well, I arguably squeaked out that last rep on this set.

[IMG]www.youtube.com/watch?v=lkQaodOmApU[/IMG]

Can't remember how to embed a video

[ironwill2008]

Can't remember how to embed a video

Embedded



More good work!


Just bracket whatever comes after "v=" with youtube and /youtube. If you click on "reply" to this post, you can see how it's done.