Striking at 6% - Fastback finally GETS IT!

[67fastback]

Sunday night's swim workout was deadly. Not a lot of meterage, but pounded out some really hard 200m sets. Got my heart rate up to 180bpm, and the times were pretty quick. Considering my arms and shoulders were very sore from the gym work, earlier that morning, I was happy with the speed. It was a battle, though.

Monday night, more reno project work. Then I came home late, and decided to do some chest /pec work.
Did the incline bench, and tried to watch in the mirror, my body position and pecs, to ensure I was hitting them properly.
I was very happy, because usually my incline DB chest work, sucks! Last night it was great. I really was able to limit the involvement of my triceps and shoulders.

I need to replace my cheapo home lifting bench badly!

[67fastback]

Training tonight. It went well, a little more energy tonight.
Worked on pulldowns, BP, abs, pushups, rows, flyes, presses, BW pullups.

It was a pretty serious workout. I am trying to continue to hit my chest hard.

I am also going to boost my natural protien intake, by quite a bit.

[67fastback]

Things are going good.

I've been increasing my protein intake. Specifically more larger egg-white omlettes, more read meat.

Friday was a swim night. Medium distance, fairly high intensity.

Saturday - off.

Sunday am Gym;
Typical starting superset
SS #1 3x (no rest between sets)
Leg Plate Press 10/270
Calf ext. 20/ 270
Quad ext. 10/240 +#
Narrow grip bench pushup 15/BW

SS #2 3x (no rest between sets)
Open BP (working on back arch, squeeze, technique) 10/140
Tri dip 10/140
Dragon Flags 3 - better teachnique and more stable than last week -helluva burn on the negative!

SS #3 3x (no rest between sets)
SM DB Curls 12/22.5
Bench dip 20/BW
Single leg bench step up with DB curl, 10/22.5 17.7, 17.5
AB pike 20
Ab rock-in 20

BB Bicep Curl Up down up pyramid (5 seconds rest bet sets), 10/40, 15/30, 20/20, 15/30, 10/40, 10/50, 7/60

AB Rollout, (15 seconds rest) 3/10/BW (from knees) straight,
2/10 each right and left dogleg
1/10 alt right/left
1/10 straight

Tonight
I was not feeling like swimming and planned to goto the gym. Didn't realize that my gym closes early on the weekend.
Rushed and headed to the pool.
I was late, so I forced myself to do a full butterfly workout.

We shall see how I feel tomorrow

[67fastback]

Monday
SS 1, 3X about 30 seconds between sets
Leg Press 20/180
Ham Curls Alt 10/50

SS 2 15 seconds between sets
Open BP 10/90, 10/140, 8/180, 5/180, 10/140, 10/140
Dip 10/90, 10/140, 10/180, 10/180, 15/140, 15/140

SS 3 5 seconds rest between sets 5X
Incl. BB BP 10/50
Alt Lunges w/20# DB 10ea

4/10 BB BP 50#

Again tonight I worked on Leg PLant, Back arch, Shoulder Squeeze, and concentrated on lifting from the feet.
I feel like I am getting the technique much better, bit by bit.
I noticed particularly on the alternating of the Dips and BP, because the triceps did not feel fatigued, when I switched movements.

Since I am not lifting anything substantial with the BP, it should not be too bad working the pecs more frequently, for the near future.

Feels good, and feels like I have made gains.

[67fastback]

Seriously Stoked after tonight's workout. It FINALLY feels like I am hitting the pecs properly.

Okay, yeah I'm doing a bunch of days in a row but, honestly I don't think that is hurting anything. I am not moving a ton of weight (yet) so the muscle size is small and recovery should be pretty quick.

The mirror is being kind, and the diet is staying solid. I prefer real meat protein, versus the pro-shakes, so that;s what I am eating more of.

Tonight's workout;

SS 1 4X 30 seconds rest between sets
Open BP 10/90, 8/180, 6.5/180, 8/180
Dip 10/90, 10/180, 10/180, 10/180,

SS 2 4X 15 seconds rest between sets
BB BP 10/50 10/70 10/70 8/70
BW Bench dip 20, 15, 15, 20

SS 3 6X no rest between sets, 1 minute rest after 3X
DB Chest pullover 10/30
DB Chest Flye 10/30's

Cable crossovers
Shallow/Narrow 3/10/17.5

Deep /Wide 3/10/30

Hungry like a wolf, trying to stay away from the carbs, tonight

[67fastback]

Cardio day... but it's that time of year.

I went to the pool = "Closed for Maintenance" tonight.
Rushed back home, got the gym gear, was running behind a little but got in some cardio at the gym.

10 min rowing
10 min cycle
15 min superset chest cable crossover flyes, Fly (swim) lat pulldowns, 20 front/ back

Decent, and better than just going home.

I may look at the fat content in my diet also now. I think I am getting up there a bit, with the red meat. I may try leaning it out a little more.
I think the natural fats are helping with muscle growth, though.

We'll see how it goes.

[67fastback]

Training tonight.

Went with my wife tonight. It was good, not as hard as usual, more legs, less arms.
Glad that I worked my ass off at they gym, leading up, this week!

[67fastback]

Too many workouts to journal every single one.
So far, since last Thursday
Swim workout x2
Gym workout x2

Last night;
SS 1 4X (30 seconds between sets)
Open BP 10/90 9/180 7/180 6.5/180
Dip 10/180, 10/180, 10/180, 10/180

SS 2 3X (5 seconds between sets)
Leg press 12/180
Calf Ext 20/180
Quad ext 14/230 +rep +#

SS 3 3x (5 seconds between sets)
Ham Curl 10/60 alt +#
Tri Dip 10/180

SS 4 3x (10 seconds between sets)
Incl BP 10/50 (+bar) body position work
SM curls 10/22.5 DBs
Alt lunges w/hammer DB curl 10/22.5 DBs

SS 5 3x (10 seconds between sets)
DB flyes 16/30 DBs
BB Curl 12/50

[67fastback]

It's been a really busy week with holidays and shopping etc.

I have managed to keep my eating pretty darn clean, as well as making certain to get in the gym time.

Skipped swimming Wednesday night. I had training Thursday night. My trainer was away, and I had one of the gals. Turned out a bit more aerobic, but was hard nonetheless.

I decide to hit the gym instead of swimming, tonight.

Again hit the legs, and cycled through the chest, decline, flat, incline as well as some dragon flags. Getting better, and some #'s increased.

What I did notice, is the weight on the gym scale keeps damn-well going up.
This is totally contrary to what I expected.
I am eating clean. I have increased the red meat, proportionally to what was leaner meats (chicken/fish)

I am gaining weight.
I am staying as vascular or getting more vascular.
My waist size (pants) are staying the same (31")
My shirt size is getting bigger. Old jackets are getting tighter.

It seems too good to be true, and the weight, which seems to be lean mass, is going on pretty darn fast.

I won't really know much until the full body scan, late in January.
For now, it's keep on working hard. Keep eating the way that I am, and keep wearing the stretchy UA shirts (under my garments)

Cheers

[67fastback]

Well after a day or two, with a few food sins, it's getting back at it.

Felt pretty lethargic, so hit the water for a swim workout. I made up my mind, that it was going to be a hard practice, and didn't deviate from that.
Threw on the arm weights (yes arm weights - swim FAST or else sink )
Kinda like these;


and pounded out some serious middle distance and sprint sets.

I felt kind of crappy during the warm up, but didn't let that dissuade me from working my @ss off.

Polished of a bit of junky food, today, but later on after my swim workout, I had a huge hunger hile. I decided the junk was not cutting it, and made some protein.

I can really tell that it was an intense workout, by may appetite and fatigue level tonight. The extra protein should help, I hope.
Cheers!

[67fastback]

A little while, into this quest to lower my body-fat, I realized, that I didn't really have enough muscle mass to continue sensibly. I'd be too damn scrawny.
Changed the goal; grow the muscles more.
I didn't change my diet much, but doubled up on my protein intake. Didn’t worry about increase in the natural fats
Made larger (2X the size) omelettes in the morning.
In most cases doubled my red meat portion, at coffee break, lunch, dinner etc.
Stopping losing weight each week, and went to gaining .75 # / week

Yes it is working, the muscles are growing, (that part, I like) but along with the xmas break, I am also getting close to having the waist size bump up.
Right now I am about 10 lbs heavier (180) than I was, then end of October (169-170)
My concern is that fast of a gain is getting close to a regular bulk. I’m not interested in having a big gut.

The main things I have been working on, are my weak areas. Legs, chest, thickening of the mid back.

My trainer thinks I am doing good. Wife thinks the legs look more muscular.

I can't get over being paranoid, about the fast weight gain. I don’t want to get into the typical wholesale bulk, or get into bulk/cut - bulk/cut cycles
I am thinking, at least about reducing, the meat consumption, or using leaner cuts of red meat, switching back to lower fat proteins, such as fish etc.
OR have I hit a combination which works for me? Maybe I should just suck it up and keep going and growing? I don’t really want to stop growing the muscles either. If it ain’t broken, don’t fix it, and just deal with the cut, when I need to?

Typical meals look like;
B – Omelette, (sometimes 2 slices bacon), fruit, OJ coffee/tea/cappuccino
CB – 2X Meat, veggies, fruit, cheese
L – 2X Meat, 2X veggies, cheese
Aft – Meat, veggies, nuts
D – 2X Meat, salad, sk. milk
Eve – nuts, cheeze (meat if I’m hungry)
Carbs <low, Sodium<low, Don’t count calories, no breads, buns, cereals, rice, packaged food, pre-made meals etc., don’t use sups, I only take protein shakes after some workouts (when I feel like I’m going to puke!)

Results, so far, Calfs +, Forearms +, Shoulders+, Thighs+

I can’t measure my arms and chest, properly, by myself, do that will have to wait until the end of January, when the next full body scan happens. They look bigger, in the mirror, though. Filling in the gaps in the back, won't really show much on the tape measure, for a while...

[67fastback]

Was a great workout, last night.
Did some really good supersets and set a PB on the plate press. Nothing remarkable but this is good for me, because I have disproportionally weaker legs. In order to get back into the squat rack, (and do some real work) I want to have a very good foundation of strength, in the legs.

SS 1 4X (5-10 seconds between sets)
Leg press 10/225, 10/270, 10/315, 10/360 *PB
Calf Ext 20/270 20/270 20/315 20/360 *PB
Quad ext 4/20/180
Bench Pushup (chest) 15/BW

SS 2 4X (5 seconds between sets)
Ham curl (alt) 12/50
Tri Dip 10/180

SS 3 4X (5 seconds between sets)
Incl BB BP 10/50 (on bar)
Standing BB Row 10/50#
Standing BB Curl 10/50
Cuban Press 10/15DB 10/17.5, 10/17.5, 10/17.5

SS 4 4X (5 seconds between sets)
DB incl SM curl 10/25 DB
On arm DB row 10/50

SS 5 3X (15 seconds between sets)
Trax Facepull 10/BW
Fitnessball AB CR 20/BW

SS6 4X (5 seconds between sets)
Cable (rope) standing row 10/70
Cable (rope) standing bi curl 10/70
Cable (rope) standing tri/pushdown 10/90

10min spin cycle

Total time 1:15-1:20

[67fastback]

I had freshly washed gym gear, so started off the new year (Jan 1 2012) with a pretty aerobic workout.

30 min (fast) Spin Cycle
10 mi Rowing Machine alt left arm/right/both/20
10X Swim Pulldowns (on the double stack cable) Alt Fly 20/17.5 Freestyle 50/17.5 15 sec rest
10/5 BW Pull Up wide grip 15 sec rest
BW Chest dips 6/SLOW 30 sec rest
Muscle up transistion practice (pull-up to dip)
1hr

Happy New Year

[HoustonTXMuscle]

I had freshly washed gym gear, so started off the new year (Jan 1 2012) with a pretty aerobic workout.

30 min (fast) Spin Cycle
10 mi Rowing Machine alt left arm/right/both/20
10X Swim Pulldowns (on the double stack cable) Alt Fly 20/17.5 Freestyle 50/17.5 15 sec rest
10/5 BW Pull Up wide grip 15 sec rest
BW Chest dips 6/SLOW 30 sec rest
Muscle up transistion practice (pull-up to dip)
1hr

Happy New Year

Happy New Year. Had meant to comment earlier on your fit status and upping your red meat. So tell me, does freshly washed gym gear add to one's motivation?

[67fastback]

Happy New Year. Had meant to comment earlier on your fit status and upping your red meat. So tell me, does freshly washed gym gear add to one's motivation?

Thanks very much.

It's funny how upping the red meat, and eating the fattier protiens, a little more, has given my body the building blocks to actually grow.
Very excitied about this. Finally I can seemingly push beyond where I was stuck for so long.
plus, I must be doing something right, 'cause I can notice the newbies, trying to sneak a peek when I'm training

The freshly washed gym gear was great, and actually did add to the motivation.
I'm thinking, that one workout has wrecked that though!

Cheers

[67fastback]

Troubled times.
it's amazing how many times, over the years, that I have used my swim workouts, exercise routines, running, and gym workouts to help me through troubled times.

Often it's easy to get locked into a scenario that takes you out of your routine. It's tough, but one has to look after themselves also.

Well, my mom, who is 87, has come down with a pneumonia, which also affected her heart rate. When I took her to emerg, it was 211 BPM.

She, has never been in a hospital for illness, but seemed to be accepting her treatment. Then when she was moved from ER to ICU, I got a call from the nurses, that she would not lay down. She wanted to get up and walk around. I ended up going back to the ICU at 1:30am and stayed with her until 4:00am, after which, she seemed to be settling down. There is a lot of other issues, (including brutal family/relative matters) but;
today I forced myself to go to the gym and do a moderate but short workout.

It was much needed. I feel just a little more sane. I also forced myself to pack a lunch with my healthy foods, instead of waiting until I got hungry (or had a break) and eating foods which would not be necessarily great.

I think that I will sleep better tonight, now that I have burned off some steam. Hopefully overnight she will be a bit better, and tomorrow will be a better day.

[67fastback]

Back at it tonight.

It was personal training night. I had a different trainer, so slightly different feel. (drop sets)
She ramped up my cable back rows, higher than my regular trainer. They felt real solid and powerful. More in the tank there,
and the BB Bench felt way better, there was much more in the tank, however being that she is not as strong, perhaps she did not want to load me up, and have to spot heavy for me.

Eating today, good, good protien laden breakfast, and lots of meat in the multiple meals.

Applying for a new job next week.

Went to buy a new (basic) suit, and pants.
Size 38 forget it
size 40 forget it
size 42 nope I can't raise my arms
size 44 -yep! (that's bigger than my old suit)

Then the size 44 comes with a size 36 or 38 pants, ummm nope!

Had to goto a little more expensive suit, which I could get the smaller pants.
The suit looks good though. A slimmer fit, so looks fitted around the waist, not the typical, loose and baggy beer gut fit!

Tomorrow I'm planning on beating myself up on the BB BP, I feel like I need it, there is definitely more in the tank!

[67fastback]

Good workout this morning
Plate press 10/180 (wup)
Stretching
SS #1 4X (10 Sec rest)
Plate Press 10/270 10/315 10/ 360 10/360
Calf Ext 20/270, 315,360,360
Quad Ext 20/180
NG Bench P-up 15/BW

SS#2 4X (10 sec rest)
Alt Lunge(s) w/ DB shoulder press 12/ 17.5 DBs
Standing BB Row (Lower traps) 10/60
Cuban Press (Shoulders) 10/17.5 DB
Single Arm BB Back Row (mid back) 10/60/side

SS#3 4X (5 sec rest)
Nautilus Sh Raise 15/60
Rope cable standing row 10/70 10/80,80,80
Rope cable Bi hammer curl 10/70, 80,80,80
Rope cable Tri P-down 10/90, 100, 100, 100

SS #4 4X (5 sec rest)
HS Shoulder iso press 10/90
HS Lat P-down 10/140

The changing room mirror was very kind to me after the workout.
I'm kind of encouraged, and will be interested to see what happens when I finish the lean bulk, and clean up the body fat in 4-5 months

[67fastback]

Sunday night swim workout was a little rough.
The shoulder work, in the gym Sunday am, left me with some tightness, and I couldn't pound out the rpm, like usual.
Still I hit the distance, and finished of with some sprints. I had to force the speed, as nothing was coming easy, but I was happy that the strength was ablt to overcome the stiffness

5 x 400m free (arggghhh painful )
4 x 100m free sprints 1:15, 1:09, 1:10, 1:10

I definitely missed the swimming, last week, so it felt good, purging the muscles of lactic acid, and getting in the cardio.

[67fastback]

I'm determined to succeed at "muscle ups" so the main part of the workout was dedicated to that.

Warm-up;
7 min rowing, 5 min cycle,

Warm up SS 3X (no rest)
HS ISO Lat pull down 15/90
HS Tri Dip 10/135

Muscle up drills;
SS 1 5X (10 sec rest)
5 BW Med grip High Pullup w/ leg extension (abs)
5 BW tri-dip, with low starting position (shoulders below grips)

SS 2 4X (10 sec rest)
Assisted muscle up (pull-up assist machine) 10 BW + assist (machine is broken so weights don't kick the plate up until about 60# ???)
Rope/cable tri-extension 10/50

SS 3 3X (10 sec rest)
Incl SM DB curl 10/27.5 +#
DB (Tricep) Chest Press 15/35 DBs
DB Chest Pullover 15/35 DB

SS 4 3X (10 sec rest)
BB Curl 10/50 (fast)
DB Hammer Curl (alt) 20/25 DBs

SS 5 3X (10 sec rest)
Standing SM Curl 10/25 DBs
Ab Scissors, single leg, with 20 bicycles /side (ouch)

SS 6 3X (10 sec rest)
Tri pushthru on barbell 10/BW
Rope tri cable pull down 10/40 (fast)


Arms are tired, lats could have been hit harder, maybe... we'll see.

[67fastback]

K K Kardio tonight.

I didn't feel like taking the long drive to the swimming pool tonight, plus there are always a lot of new years resolution people there, in the first 3 weeks of January.

I went to the gym and used the cardio machines there. Totally new for me, but it was good. 3 different machines for 12- 15 minutes each, and finished with a bit of pulley work at the end.

Diet wise, I ate a heckuva lot of meat today, plus a large omlette for breakfast. Not much in the way of bad stuff, outside of a couple protein bars (which are really just a glorified candy bar)

Personal training day tomorrow. I saved my chest, back, and abs for extreme punishment!

[67fastback]

Different PT yesterday. Most of it was easier (less tempo) but I had a good long warm up on the bike.
Chest back, work mostly. Some technical changes to my lifts, so I did not ramp up the weights, this session.

It appears like my bench is up, from last week.
I am going to work on my own at the gym, today or tomorrow and finish off the pecs!

The bathroom mirror was kind to me again, this morning. It really looks like the lean bulk is going well. I am starting to see, what seems like a good volume of muscle gain, with the BF% staying the same or getting lower.

Pants are feeling loose, and shirts and jackets are still feeling tight.
Looking for big gains on the BP!

[67fastback]

So after yesterday's lighter than normal work out, I decided to go hit the gym and just waste the pecs. Still gaining weight (and not in the waist!)
Set up a little push pull workout

SS 1 10X (10 sec rest)
HS ISO Incline BP 10/ 70, 140, 140,140, 140, 130, 130, 110, 110, 20/90
HS ISO Row 10/12/140
(holy crap I increased the Incline BP # by a huge amount! - last week -friday- I was 5/120, 3.5/120, 5/110, 5/110, 5/110, 5/110, 8/100 6/100, 4/5/100, 5/6/90)

SS 2 7X (10 sec rest)
HS ISO WG DECL BP10/ 180, 180,180,160, 160, 160, 160
HS ISO High Row 7/10/180

SS 3 5X (10 sec rest)
Open BP 10/ 90, 140, 120, 100, 90
Sh Raise 10, 10, 10, 10, 6, 6

SS 4 5X (10 sec rest)
Pec INcenerator (love the burn on these) 5/10/ 20 (cables)
WG Pull Up 5/5/BW

The consequence of all the back and chest work, as of late; One of my favorite dress shirts, doesn't freakin' fit across my chest/ upper back anymore! It's bloodywell bulging. It's good that it has snaps, or I'd bust the buttons. Looks kind of silly D@mn

Anyone want to buy some nice clothes, hardly used?

Oh yeah... check it out shoulders = +1" to 51"
and arms + .5 to 14.75 (yes I measure, relaxed by my side, through thefat part of the tricep)
Still going in the right direction... and feeling stoked!

[67fastback]

It looks like I have a bit of a brachialis injury on the left arm. I'm not too sure how this happened. I don't really concentrate on the biceps too much.
It seems to respond favorably (painfully) to a bit of self-massage, and loosen up.
Hurts more, when i curl the wrist in, rather than open and flex the palm down.

I don't know how the f-k, I did it?
Wide grip pull-ups maybe?

[67fastback]

Good workout on legs day today.

started out alittle coldaround here. Truck had all the doors frozen shut, so it'sa good thing that I got up early.

Rather than try and push it up, it is time to hold the # and work on technique and rom.
It was a heckuva workout today, with about 10 min cardio at the end.

I felt pretty strong, so I added an extra set to some of the supersets.
Not gonna get into specifics, but it was about 1:15-1:30 including the 10 min cardio.

Cheers

[67fastback]

For the journal, charting the slow changes, and a good way of kicking my self in the butt, as I am my worst self critic
a couple midway progress comparison photos.

Front is finally coming along, a little bit.


mid back and traps are a tiny bit better, but I still have a LONG ways to go!

[67fastback]

I was really overtired from the swim session, on Sunday night. I killed it, but then when I started doing some leg work, and stretched my arms into a streamlined position, both my lats and pecs quickly threated to lock up. They had a swim competition, there on the weekend, and the water temp. was WAY colder. I had to swim hard to stay warm! Maybe that was it

Not wanting to risk pulled muscles, I stopped, and went into the hot tub, and stretched lightly after the muscles warmed up a bit.

Took an AI along with the regular vitamins that night, and everything seemed to be okay.

I think it's arms night in the gym tonight. I am still having problems getting my left bicep to relax. I have a pulled brachialis, or else some bad adhesions in the muscle. Cannot seem to get it to release
Might screw up the planned arm work tonight...

[67fastback]

Yep left bicep (brachialis) kept crapping out.
I hit the biceps, much less than I would have liked. The cable rope attachment (hammers) seemed to be okay, but I didn't push it. Hit the tri's hard.

Maybe someone knows brachialis voodoo magic, or something

[67fastback]

Did a bit more massage on the left arm and forearm iin the shower this am. I think it is a little better. So progress.

Training was so-so tonight. Kind of easy. I'm going to need to work hard on my own tomorrow, to get the muscle hit, I need.

My mom is home from the hospital, and on the mend, so that will be helping a lot, in managing my time, and not having to rush to the hospital, before visiting hours are over.

[67fastback]

Copied last Friday's push-pull again, and made some gains. Hopefully the chest will start to pop soon!

SS 1 10X (1 min rest)
HS ISO Incline BP 10/ 70, 140, 140, 140, 8/160, 5/160, 10/150, 10150
HS ISO Row 10/10/140
( I increased the Incline BP # again! - last week -friday- I was 10/ 70, 140, 140,140, 140, 130, 130, 110, 110, 20/90)

SS 2 7X (10 sec rest)
HS ISO WG DECL BP10/ 180, 230,220,210, 210, 200
HS ISO High Row 10/180, 5/10/230
( I increased the WG DECL BP # again! - last week -friday- I was 10/ 180, 180,180,160, 160, 160, 160 and on the row 7/10/180 )

SS 3 5X (10 sec rest)
Open BP 10/ 90, 5/180, 8/140, 7/140, 6/140, 4/140
Tri Dip 10/180, 5/15/140

SS 4 5X (15 sec rest)
Pec INcenerator (love the burn on these) 10/ 20 5/10/30 (cables)
WG Pull Up 5/5/BW 4/BW
10 min X-fit Cardio