DOCMANSOUND's 2012 Workout Journal. Watch a little 42 yo get bigger!

[docmansound]

OK I am finally taking the plunge and starting a work out journal. I started bulking at 144 lb BW and 9.3% BF in November 2011. I am now up to 157 or so and 10.8% body fat by hydrostatic testing.

Starting point: (Nov 2011) 144 lb:




Current (Feb 2012) 155 lb:






GOALS for 2012:

GOAL #1 Get Bigger

Ultimate goal for this year is 160 LB and 8-9% body fat. This will require an initial bulk to 170 lb or so and then a cut. I've got another 10-15 lb to gain from here for the bulk.

GOAL #2 Get Leaner: After this bulk I'll do a quick cut back to 8-9% BF for summer starting in May or so, see what kind of muscle mass I've gained. I am shooting for 10 LB of lean body mass gained from Nov 2011 to May 2012.

GOAL #3 Get Stronger:

Current 1RMs:
Bench 234 lb = 1.5 X BW
Squat 261 lb = 1.67 X BW
Deadlift 327 lb = 2.1 X BW

Goal 1RMs:
Bench GOAL: 1.75 X BW
Squat GOAL: 2X BW
Deadlift GOAL: 2.5 X BW


GOAL #4 Improve Symmetry by focusing on increasing SIZE OF LEGS

This one will be a challenge because I am currently dealing with a mild groin pull. Nevertheless, it is a goal and will happen.




DIET:
I am following an IIFYM diet. However I eat pretty clean 'cause it makes me feel better and it's easier to hit the macro goals that way:

Calories 2800 - 3000 per day
Protein: 175-200 g per day
Fat 75g per day
The rest carbs



CURRENT SUPPLEMENTS: (nothing fancy)
Creatine 5g per day
Fish oil 1-2 cap per day
Multivitamin 1 tab per day
Vitamin D 1 per day
Glucosamine/Chondroitin/MSM 1 per day
Prework out drink / caffeine : Currently finishing a can of SuperPumpMax
BCAAs (Xtend) during and post work out
Whey (currently GNC AMP) 1 shake per day if needed to make protein goal or if in the mood for a 'treat'






OK next posts will be my first work out of the journal!

[docmansound]

Here is my first work out post. I use the iphone app Gym Buddy to record each set immediately after I finish it, so all the times are there too.

Gym Buddy Set Report on Feb 22, 2012


2/21/12 Calf Raises Precor
9:26:30 AM 205 x 30
9:26:49 AM 205 x 12
9:28:07 AM 235 x 13
9:29:45 AM 175 x 12
9:31:00 AM 130 x 15
9:33:22 AM 220 x 8
9:36:00 AM 205 x 8 This was a drop set X 2 more to complete failure

2/21/12 Seated Calf Raise
9:37:11 AM 45 x 10
9:38:20 AM 55 x 12
9:40:54 AM 65 x 15
9:42:16 AM 65 x 12
9:44:52 AM 45 x 20
9:46:56 AM 45 x 21

2/21/12 Leg Extensions
9:56:58 AM 120 x 15
9:59:18 AM 220 x 13
10:02:38 AM 240 x 11
10:04:21 AM 140 x 11
10:05:59 AM 140 x 12
10:07:34 AM 100 x 12

2/21/12 Precor Leg Press
10:09:04 AM 130 x 12
10:10:44 AM 160 x 30
10:13:01 AM 175 x 30
10:14:31 AM 190 x 30
10:16:05 AM 205 x 25
10:17:47 AM 205 x 25
After doing extensions and then directly onto the leg press for high reps I could barely walk up 3 steps to refill my water bottle!!

2/21/12 Seated Leg Curl
10:23:00 AM 130 x 20
10:25:02 AM 160 x 6
10:26:29 AM 140 x 7
10:28:38 AM 110 x 15
10:30:41 AM 100 x 15
10:32:56 AM 100 x 12

I wish my gym had a lying leg curl, but they only have a seated one. lame! oh well, I'm used to the seated one now

2/21/12 Stiff Leg Deadlift
10:36:36 AM 115 x 20
10:38:42 AM 135 x 20
10:41:09 AM 185 x 15 PR
10:43:16 AM 205 x 10
10:45:14 AM 155 x 10
10:46:37 AM 175 x 10

2/21/12 Glute Ham Raise holding weight to chest
10:50:28 AM 45 x 20
10:51:55 AM 45 x 15
10:53:15 AM 45 x 15
10:54:39 AM 24 x 15
10:56:01 AM 24 x 20
10:57:04 AM Body weight x 12

My lower back was feeling it (but so were my hams) after doing SLDL and Glute Hams back to back for 6 sets each!!

Luckily my groin felt pretty good throughout the work out. There was a little mild pain, but better than I expected. My groin injury is preventing me from doing deep squats, lunges, or deep leg press. To make up for that, I am doing higher volume.

I also started my leg work out with CALVES for the very first time. I have pretty weak calves, so I figure, since I have a groin pull, it's a good time to make calves a priority!

This work out kicked my butt. I've never done high volume like this. Today I have some serious DOMS in my hams, calves and inner thighs!

[docmansound]

I forgot to post my work out program:

It's an upper body lower body split:

Day 1: Legs
Day 2: Rest or cardio/abs
Day 3: Upper body
Day 4 rest or cardio/abs

Repeat

Also, each time I do upper body I will alternate heavy "power days" (deadlifts, weighted pull ups, bench) with hypertrophy days (cable pulls, curls, triceps pulldowns, flys, etc.,).

I would do the same for legs (alternate power and hypertrophy days), but because of the groin pull, I'll be sticking with hypertrophy (high rep, lower weight) style training until the groin completely heals.

[DocHoss]

Awesome! Looking forward to how this journal progresses.

[docmansound]

Awesome! Looking forward to how this journal progresses.

Thanks Boss nice to have you along! Us manlets gotta hang together lol!

I did abs and cardio today, I'll post the work out when I get home!

[Tommyobrien]

I'm in man! Can't wait to see how you progress...you seem so dedicated and I'm looking forward to seeing what changes you can make! True inspiration bro...

Oh and that is a sick ass volume of a leg workout!

[docmansound]

I'm in man! Can't wait to see how you progress...you seem so dedicated and I'm looking forward to seeing what changes you can make! True inspiration bro...

Oh and that is a sick ass volume of a leg workout!

Thanks man I can barely walk today lol!

[docmansound]

Here's my abs and cardio work out for today. Probably won't post this detail every time for abs/cardio.

First I warmed up and got in the mood with 10 min of cardio with my headphones.


Then for Abs I did super sets of Decline Bench sit ups and Stability ball crunches. For the crunches I really thrust my pelvis up to get the lower abs too.

I started with Decline Bench Sit Ups using a 25 lb plate on my chest until I can't do any more (20 reps the first time), then immediately hop on a stability ball and do crunches with the 25 lb plate on my chest.

Then I rest 1-2 minutes before the next super set. When it began getting too hard with the plate, I dropped the plate and did body weight until failure.

It hurt so good

Normally I would do 3 sets of hanging leg raises, but my groin really bothers me doing those so I skipped them.

Below is the Gym Buddy Report with all the Sets, Weights and Reps, as well as the Cardio for today:


Gym Buddy Set Report on Feb 22, 2012

All Workouts and All Exercises
Feb 22, 2012


2/22/12 Eliptical
11:26:55 AM HR: 122 Duration: 10min Level: 14

Super Set 1
2/22/12 Decline Sit Ups in Abs
11:33:28 AM 25 lb x 20 reps
2/22/12 Stability Ball Crunches in Abs
11:33:38 AM 25 x 20

(I entered them both AFTER I finished the superset)

Super Set 2
2/22/12 Decline Sit Ups in Abs
11:36:42 AM 25 x 15 Then 5 reps body weight
2/22/12 Stability Ball Crunches in Abs
11:38:29 AM 25 x 10 Then 15 reps x body weight

Super Set 3
2/22/12 Decline Sit Ups in Abs
11:41:17 AM 25 x 10 Then 5 reps x body weight
2/22/12 Stability Ball Crunches in Abs
11:42:22 AM 25 x 25

Super Set 4
2/22/12 Decline Sit Ups in Abs
11:45:13 AM 25 x 10 Then 10 reps x bodyweight
2/22/12 Stability Ball Crunches in Abs
11:47:07 AM 25 x 15
11:47:15 AM 0 x 20

2/22/12 Eliptical in Cardio
12:00:20 PM HR: 130 Duration: 30min Level: 12

[docmansound]

Thought I would post some stuff on my diet. I follow IIFYM meaning I eat what I want but meet my calorie, protein, carb and fat goals. I use MyFitnessPal app on the iphone and enter in everything I eat and it keeps a running total for the day. Too make things easier I make large amounts of food with good macros and store it to take to work, or heat it in the microwave on my days off. I eat like 6 times per day (because I like to eat often). My main foods are:

Turkey Meatloaf made with 93/7 Ground Turkey, eggs, salt peeper and no bread crumbs
Sweet Potatoes mashed with a little Smart Balance and 2% milk, salt and pepper
Chicken breasts grilled on the Forman Grill with "Jamacan Me Crazy" seasoning
Canned Salmon or Tuna with a little Light Miracle Whip and water crackers
Spinach, which I zap in the microwave for 1 minute uncovered, then drizzle some olive oil and salt and pepper on it, and eat with the potatoes and meat
Brown Rice
Ground Turkey Curry with carrots and peas
Whole Wheat Spaghetti with Foster Farms Turkey Meatballs and tomato sauce with couple TBS of low fat cottage cheese on top
Pure Protein Bars
Egg Whites with toast -- or even better Egg White French Toast with 1/2 Tbs smart balance and 1/2 Tbs pure maple syrup

TWO OF TODAY'S MEALS:
Sweet Mashed Potatoes with Chicken Breast (just used some Deli Style Chicken Breast 'cause I was Lazy)


Whole Wheat Spaghetti with Turkey Meatballs and Cottage Cheese

[DocHoss]

Man, you are cranking those sets out!! That's like 2 reps a second in the calf raises. How do you keep track of time so precisely? It takes me longer to write down what I did than for you to finish a set and start the next one.

I hate the leg curl, sitting or lying! My gym in PR has both, and I do prefer lying, but I try to do both. Great weight on the curl and extensions - oof!

Food looks good, but - shock! - is that gravy!?

[docmansound]

Man, you are cranking those sets out!! That's like 2 reps a second in the calf raises. How do you keep track of time so precisely? It takes me longer to write down what I did than for you to finish a set and start the next one.

I hate the leg curl, sitting or lying! My gym in PR has both, and I do prefer lying, but I try to do both. Great weight on the curl and extensions - oof!

Food looks good, but - shock! - is that gravy!?

HA HA! I see what happened: I enter each set in my phone AFTER I complete it, so the times are for the end of each set. I forgot to enter the first set, so I entered sets 1 and 2 after I completed the 2nd set

This is the first gym I ever belonged to that doesn't have a lying leg curl, but it's similar enough.

Yeah that's Instant Turkey Gravy 25 calories for a Tablespoon. It's good stuff on the mashed potatoes dude!

[docmansound]

FEB 23: UPPER BODY POWER DAY!

For some of the lifts (like pull ups) I did a reverse pyramid, where I warmed up, then did my heaviest lift first and tried to beat my personal record (PR). Then I did 2-3 more sets with decreasing weight.

Today I beat my PR on 3 lifts! Dead Lifts (255 X 10 reps, 1 RM = 340), Overhead DB Presses (60 lb DB X 9 reps, 1RM =154) and weighted pull ups (80 lb x 8 reps, 1RM = 99)

Felt pretty good overall, although I totally crumped on Bench Press today. I think I didn't rest long enough first and I was tired from just doing deads. I went up on Bench Press in weight today to 185 since I did 10 reps of 180 last time.

Below is the Gym Buddy Report with all the sets, times and weights although I didn't record a couple of the Dead Lift Warm Up Sets.



------------------------------------
Gym Buddy Set Report on Feb 23, 2012

All Workouts and All Exercises
Between Feb 23, 2012


2/23/12 Deadlift
9:27:48 AM 135 x 10
9:33:52 AM 225 x 2
9:38:04 AM 255 x 10
9:42:20 AM 225 x 8

2/23/12 Bench Press
9:45:11 AM 135 x 6
9:53:12 AM 185 x 5
9:57:04 AM 175 x 5
10:01:38 AM 155 x 7

2/23/12 Weighted Pull Ups
10:10:18 AM 80 x 8
10:13:33 AM 60 x 7
10:15:48 AM 0 x 20 Wide Grip pull ups with Body Weight
10:18:58 AM 0 x 15 Chin Ups with body weight

2/23/12 Pendlay Rows
10:25:28 AM 135 x 10
10:27:33 AM 165 x 9
10:32:27 AM 155 x 8
10:38:52 AM 135 x 10

2/23/12 Overhead DB Press
10:44:37 AM 90 x 10
10:51:40 AM 120 x 9
10:55:32 AM 100 x 9
10:57:20 AM 90 x 5

2/23/12 Farmers Walk
11:00:15 AM 140 x 1
11:04:04 AM 150 x 1
11:08:29 AM 140 x 1

I have been ending my Power Work Outs with a couple sets of "Farmers Walk". You basically pick up 2 heavy DB and carry them around the gym. Man it is a total body work out, but especially a forearm work out. It really builds grip strength which helps on all the other lifts too.

And finally a picture of my post- work out meal: 8 oz chicken breast, 8 oz sweet mashed potatoes (luv those), spinach with olive oil and a big whey protein shake (not shown):

[docmansound]

Resting and eating




Legs tomorrow!

[docmansound]

So I found out it's really busy at work currently and I might have to work 12 hours tomorrow --so I decided to do legs tonight instead of tomorrow.

Amazingly my legs felt pretty much recovered.

Plus I just got some Jack3D in the mail -which I've never tried before

Had good energy (with 1 scoop Jack3d)
Hope this high volume stimulates some growth!

Luckily my groin pull didn't bother me much. Can't wait to do squats again!

Not sure why all the asterisks imported on the Gym Buddy Report?

Gym Buddy Set Report on Feb 24, 2012
Sets 42 Volume 90690

2/24/12* Straight Leg Calf Raises (on Precor)
* * 5:32:47 PM* 250 x 20*
* * 5:34:24 PM* 265 x 15*
* * 5:36:20 PM* 280 x 12*
* * 5:38:02 PM* 295 x 12*
* * 5:39:51 PM* 250 x 12*
* * 5:41:42 PM* 205 x 12*
* * 5:42:49 PM* 130 x 12*

2/24/12* Seated Calf Raises
* * 5:44:54 PM* 80 x 15*
* * 5:47:53 PM* 70 x 15*
* * 5:50:10 PM* 65 x 15*
* * 5:52:18 PM* 55 x 20*
* * 5:54:46 PM* 80 x 10*
* * 5:56:39 PM* 70 x 15*

2/24/12* Leg Extensions
* * 6:07:12 PM* 140 x 20*
* * 6:08:58 PM* 240 x 10*
* * 6:10:14 PM* 220 x 8*
* * 6:11:42 PM* 180 x 8*
* * 6:13:08 PM* 140 x 10*
* * 6:15:02 PM* 120 x 10*

2/24/12* Precor Leg Press
* * 6:17:30 PM* 160 x 30
* * 6:20:26 PM* 205 x 30*
* * 6:23:22 PM* 220 x 20*
* * 6:26:44 PM* 235 x 20*
* * 6:29:14 PM* 175 x 20*
* * 6:30:51 PM* 310 x 10*

(Break time)

2/24/12* Leg Curl Seated
* * 6:39:06 PM* 140 x 18*
* * 6:41:13 PM* 160 x 8*
* * 6:43:43 PM* 150 x 8*
* * 6:46:13 PM* 120 x 10*
* * 6:48:24 PM* 120 x 8*

2/24/12* Stiff Leg Deadlifts
* * 6:53:32 PM* 135 x 20*
* * 6:55:45 PM* 185 x 15*
* * 6:59:47 PM* 205 x 12* (PR)
* * 7:05:09 PM* 185 x 12*
* * 7:08:25 PM* 175 x 10*
* * 7:10:18 PM* 135 x 12*

2/24/12* Glute Ham Raises
* * 7:13:47 PM* 45 x 20*
* * 7:18:18 PM* 45 x 18*
* * 7:18:46 PM* 45 x 15*
* * 7:20:04 PM* 30 x 15*
* * 7:21:18 PM* BW x 15*
* * 7:23:33 PM* 30 x 12

Hopefully this high volume will "shock" my legs into some growth.

Low back felt pretty tight and fatigued again after the SLDL followed by the glute ham raises.

Long work out (over 1.5 hrs)
I'll probably take the next 2 days off from lifting to recover.

[docmansound]

That jack3d kept me up half the night

[docmansound]

I wasn't sure if I was going to lift today because I have been having some major trouble sleeping for the last few days. I don't think it was the Jack3D since I took it 3 days ago. It's probably stress from work. Anyway, I have been only sleeping 4-5 hours per night.

I worked out fasted except for a small Starbucks coffee with 2% milk and BCAAs.

It went surprisingly well and I had good energy and felt a good pump.

This was the first time I really got into standing BB overhead press and it felt good. I usually do DB overhead. Felt the BB press in my entire back as well as shoulders.

I started having a little pain in my right shoulder which is a chronic rotator cuff problem so I had to go light on the Incline Bench.

Biceps DB curls were pathetically weak because I did them immediately after pull ups. Good pump nevertheless.

I tried shrugs on the smith machine for the first time, whereas I usually use DBs.

I am feeling this work out most in my middle and upper back. I think because I hit that first, so I ended up hitting it hardest. I might rotate and start with chest or shoulders next time.

Hopefully I can get some decent sleep in the next few days. I think I am going to decrease my caffeine consumption.



Gym Buddy Set Report on Feb 27, 2012
All Workouts and All Exercises
Feb 27, 2012

2/27/12 Cable Seated Rows
6:11:03 AM 170 x 12
6:12:32 AM 180 x 12
6:14:39 AM 170 x 12

2/27/12 BB Rows
6:18:46 AM 135 x 12
6:20:42 AM 185 x 8 Couldn't get weight all the way up so went down
6:22:14 AM 155 x 12

2/27/12 Pull Ups BW
6:24:19 AM 0 x 17
6:26:29 AM 0 x 15
6:28:37 AM 0 x 15

2/27/12 Chin Ups
6:30:32 AM 0 x 10
6:32:22 AM 0 x 12
6:34:43 AM 0 x 12

2/27/12 Dumbbell Curls
- so weak after chins!
6:36:10 AM 30 x 4
6:38:09 AM 25 x 9
6:40:17 AM 25 x 10

2/27/12 Standing Overhead Press
6:42:46 AM 50 x 15
6:45:11 AM 70 x 15
6:48:25 AM 80 x 12

2/27/12 Lateral Raises
6:49:58 AM 20 x 12
6:51:52 AM 20 x 12
6:54:27 AM 25 x 12

2/27/12 Incline Press
6:56:44 AM 115 x 8 mild R Shoulder pain so went light. Don't wanna get hurt
6:58:18 AM 115 x 10
7:00:28 AM 95 x 12

2/27/12 Machine Flys (the first number is just the number (weight) setting on the machine, second number is reps
7:02:56 AM 8 x 10
7:04:28 AM 9 x 6
7:06:11 AM 7 x 10

2/27/12 Weighted Dips
7:09:36 AM 45 x 18
7:10:12 AM 45 x 12 R biceps tend pain
7:15:11 AM 45 x 12

2/27/12 Triceps Pushdowns
7:16:55 AM 60 x 12
7:18:24 AM 65 x 12
7:19:41 AM 70 x 10

2/27/12 Smith M Shrugs
7:26:42 AM 90 x 20
7:28:06 AM 110 x 20
7:29:45 AM 130 x 20

2/27/12 Farmers Walk
7:45:35 AM 160 lb , walked around the weight area 3 times with 1 minute rest in between each trip. Barely made it each time.

[docmansound]

LEG DAY

Went pretty good, considering I was in a rush to get to work and only had about and hour and 15 min. Because I was pressed for time I decided to do several drop sets. I ended up pretty wiped by the end. Got a PR on SLDL which was nice. It's so frustrating being injured and not being able to do squats, lunges and not going DEEP on leg press because of this groin strain.



Gym Buddy Set Report on Feb 29, 2012
All Workouts and All Exercises in LEGS category
Feb 28, 2012

2/28/12 Leg Extension in LEGS
5:17:03 PM 160 x 20
5:18:36 PM 240 x 10
5:20:10 PM 220 x 9
5:21:39 PM 180 x 9
5:23:30 PM 180 x 10
5:25:55 PM 240 x 5 Drop 5x5x5

2/28/12 Precor Leg Press in LEGS (just above parallel)
5:28:13 PM 130 x 20
5:30:25 PM 250 x 25
5:32:48 PM 280 x 20
5:35:00 PM 250 x 20
5:37:37 PM 220 x 20
5:40:02 PM 355 x 7

2/28/12 Leg Curl in LEGS
5:45:34 PM 140 x 12
5:48:02 PM 140 x 12
5:51:06 PM 160 x 7
5:51:19 PM 120 x 5 then drop 80 x 10
5:56:55 PM 160 x 4 then drop 100 x 10 then drop 60 x 20

2/28/12 Stiff Leg Deadlift in LEGS
6:01:52 PM 135 x 15
6:04:43 PM 185 x 10
6:08:27 PM 210 x 12 PR

Felt some mild SI joint strain so I did NOT do 6 sets of SLDL today

2/28/12 Calf Raises Precor in LEGS
6:17:40 PM 280 x 20
6:19:27 PM 325 x 10 drop 205 x 10 drop 145 x 10
6:21:32 PM 370 x 10 drop 250 x 10 drop 160 x 10

2/28/12 Seated Calf Raise in LEGS
6:26:49 PM 80 x 20
6:28:56 PM 100 x 10
6:30:18 PM 100 x 10
6:34:44 PM 100 x 5 drop 90 X 5 then 80 x 5

2/28/12 Glute Ham Raise in LEGS
6:37:21 PM 45 x 25
6:38:25 PM 45 x 15
6:39:46 PM 45 x 15
6:40:58 PM 45 x 15

[docmansound]

I've been thinking about how to grow calves. I did several sets of calf raises today in my house on the stairs holding a heavy DB, even though I just did legs yesterday (including calves). The reason I did more sets today is that they weren't sore. I was inspired by this article http://www.bodybuilding.com/fun/sadek1.htm.

Also, I'm going to start trying some lunges, starting with light DBs, even though I'm still healing from the groin pull. I was doing them with body weight earlier today and didn't have pain so I think it's time to proceed slowly.

However, it still hurts a little to squat deep so I'll have to wait longer on those.

[DocHoss]

Massive workouts - I am so impressed!

I think my calves are finally starting to grow, which I attribute to the seated calf raise. It really works them hard. I've been maxing out at 90 lbs, but today I managed 115. They certainly feel much beefier. I've only been doing this for 2 months since I never had that machine before. In the past I did DB raises, seated calf press (never liked that as I felt I couldn't do it properly), and calf presses/raises on the incline press and hack slide. But I think it's this seated raise that's giving me results. I am also doing the standing raise with the machine that rests on my shoulders.

I'm really impressed by your leg curls - I hate them with a passion!

[docmansound]

Massive workouts - I am so impressed!

Thank you -- honestly I have really increased my volume since starting this journal. I have been reading the Bodyblogs and Work Out Journals of some of the guys who have physiques I admire, and I came to the conclusion that I probably can handle more than I thought and that I need to really push myself to get the physique I want. <EDIT: removed sentence recommending legal drugs>

I think my calves are finally starting to grow, which I attribute to the seated calf raise. It really works them hard.

The seated calf raise works your soleus which is smaller but a little more visible from the front. I tend to focus more on the standing calf raises which work the gastroc which is actually a bigger muscle, but a little less visible from the front.

I'm really impressed by your leg curls - I hate them with a passion!

Why do you hate them? Is it the specific machine you hate, or do you just hate isolating your hamstrings? Usually with time any exercise gets better if you keep doing it.

Check out this Bodyblog post by kizmvp http://blog.bodybuilding.com/kizmvp/...kouts_and_the/
Not only does he have an amazing and inspiring physique, his blog is quite motivational.

[docmansound]

So I was supposed to work abs and do cardio today, but I decided I wanted to work on legs a little more. I know it's a little crazy, since I just did legs the day before yesterday, but they really weren't sore (maybe just a speck), and I wanted to try doing some lunges and deeper leg press and squatting movements with light weights.

So after warming up on the eliptical (like I always do) I decided to do some light leg worK.

I started with high rep leg press -- this time much deeper than I have been doing. I went as deep as I could without aggravating my adductor injury:

3/1/12 Precor Leg Press DEEP
6:28:28 PM 160 x 30
6:32:02 PM 175 x 30
6:35:47 PM 190 x 20 Then Static hold at 90 degrees for 15 seconds -ouch!!

3/1/12 Lunges holding dumbells
6:39:18 PM 40 x 15
6:41:52 PM 50 x 15
6:55:03 PM 60 x 15

I felt the lunges a little in the groin area so I didn't go above 30 lb DBs...

Then I did abs, starting with hanging leg raises, which also have a tendency to bother the groin- but I was careful. This is the first time I've done these since I pulled my groin a couple months ago. I used to do straight leg ones, but I am started with bent knee leg raises.

3/1/12 Hanging (Bent Knee) Leg Raises
6:55:19 PM BW x 20
6:55:22 PM BW x 20
6:56:48 PM BW x 20

Then my usual Decline Sit Ups with a Plate on my chest alternating with Stability ball crunches: (they were much harder after doing the leg raises)
3/1/12 Decline Sit Ups
7:03:12 PM 25 x 19
7:03:17 PM 0 x 10

3/1/12 Stability Ball Crunches
7:03:32 PM 25 x 30

3/1/12 Decline Sit Ups
7:06:38 PM 25 x 15
7:07:06 PM 0 x 10

3/1/12 Stability Ball Crunches
7:07:19 PM 25 x 40

Then I only had about 15 min left -- so instead of cardio I decided to do a calf work out that I read about here: http://www.abcbodybuilding.com/8%20w...calves%201.pdf

You do as many as you can with full ROM until failure, then partial reps for 30 sec (there is essentially no movement just pain after about 10 sec of partial reps). Then on the later sets you add a static hold in the stretched position for an additional 30 sec. It was positively the most painful calf work out I have every done!!

Calf "supersets"

355 X1
355X1
265X1
190 X1
115X1

Tomorrow is Upper Body "Power Day". I need to make some progress on Bench Press. Maybe I'll put it first. Can't wait.

[docmansound]

I felt achy and sore this morning -- especially in my hams, butt, calves, but also still sore in the inner triceps (seems to be a chronically sore area for me).

Anyway, after some coffee, BCAAs and 1.5 scoop Jack3D and 10 minutes of cardio I felt rarin' to go!

I kind of got a PR on Deadlifts in that I did a higher weight than I've ever done (295 lb) but I only did 3 reps so technically it wasn't a PR because the calculated 1 RM was not my highest. Still I'm happy I am getting close to 2X body weight for reps.

I did the same on bench -- I lifted 195 lb , but I only did 3 reps which is still 16lb below my calculated 1 RM for bench.

I got a true PR in overhead DB presses today -- 9 reps with 65 lb DBs. The hardest part was actually getting the DBs up over my head and I couldn't have done it without my beautiful spotter (my wife worked out with me today ).

I have had a deep soreness in my inner triceps, especially on the right -- I'm not sure what's causing it. I think it might be triceps pull downs from "Upper Body Hypertrophy day" (4 days ago).

Below is the set data from Gym Buddy. What a cool friggin' app! I really love it

Gym Buddy Set Report on Mar 2, 2012

All Workouts and All Exercises
Between Mar 2, 2012 and Mar 2, 2012

3/2/12 Bench Press
9:35:26 AM 135 x 6
9:40:38 AM 185 x 7
9:42:49 AM 195 x 3
9:45:28 AM 155 x 8

3/2/12 Deadlifts
9:52:32 AM 135 x 10
9:55:53 AM 205 x 10
9:56:56 AM 225 x 3
10:00:41 AM 265 x 2
10:05:28 AM 275 x 7
10:12:49 AM 295 x 3

3/2/12 Pendlay Rows
10:20:02 AM 135 x 10
10:21:44 AM 185 x 7
10:24:52 AM 185 x 7

3/2/12 Weighted Pull Ups
10:34:22 AM 70 x 9
10:41:31 AM 80 x 6
10:50:26 AM 60 x 8

3/2/12 Overhead DB Presses
10:54:28 AM 130 x 9
10:57:57 AM 120 x 7
11:01:02 AM 100 x 7

3/2/12 Farmers Walk
11:06:07 AM 80 lb dumbells - 1 big lap around the gym -- had to drop the weight 3/4 of the way and rest 1 min before carrying it back
11:17:10 AM 75 lb dumbells - 1 small lap around the gym (took a short cut). Made it all the way around, but barely!

Great training day! Time to rest and eat

Speaking of eating, I am steadily gaining weight - pretty much right on/slightly ahead of schedule (my goal is 0.75 lb per week). Bulking is so enjoyable but I am kind of looking forward to cutting 'cause that's when all this hard work is really going to show!

[DocHoss]

The seated calf raise works your soleus which is smaller but a little more visible from the front. I tend to focus more on the standing calf raises which work the gastroc which is actually a bigger muscle, but a little less visible from the front.

Good to know - I better keep doing both. All I know is when I feel my calves they're a lot meatier than they used to be. Can't tell how they look though.

Why do you hate them? Is it the specific machine you hate, or do you just hate isolating your hamstrings? Usually with time any exercise gets better if you keep doing it.

I do both lying and sitting. Maybe I'm using too much weight, but they are so freakin' hard! And they don't get easier (but my hams are getting harder too). And it often strains my back or the pad hurts on my quads (even lying down). But yesterday was actually better when I left the heel pad lower down after one of the volleyball amazons had used it. With it down on my heel it really was much easier.

Check out this Bodyblog post by kizmvp http://blog.bodybuilding.com/kizmvp/...kouts_and_the/
Not only does he have an amazing and inspiring physique, his blog is quite motivational.

Thanks, I will!

3/1/12 Precor Leg Press DEEP
6:28:28 PM 160 x 30
6:32:02 PM 175 x 30
6:35:47 PM 190 x 20 Then Static hold at 90 degrees for 15 seconds -ouch!!

Ooh, that sounds like sadistic fun. I gotta try that. Legs on Monday!

[docmansound]

My total body is sore from my recent upper and lower body work outs, although my calves aren't sore so it was time to work them again! I have been working them 3 times per week lately. I am determined to grow these suckers!

My original plan for today was to go for lower reps calf raises with heavier weight. The first set was intended as a warm up, but ended up being 40 reps and burned like h*ll. The sets with lower reps aren't nearly as painful as the high rep sets. I plan to do a mix of low and high rep sets.

I'm a big fan of Lyle McDonald because his approach is always scientific and rational. His article on training calves is here: http://www.bodyrecomposition.com/mus...he-calves.html Lyle suggests the main reason most people don't see good calf growth is because they bounce too much and use the elastic recoil inherent in the calf muscle.

However, Lyle also suggests much lower volume than what I have been doing (only 4 sets standing and 4 sets seated). I really doubt I would see much progress with that little volume given that I did that kind of volume with slow and controlled movements with heavy weight for the last several months with very little growth.


3/3/12 Calf Raises on the Precor Leg Press
4:35:32 PM 160 x 40
4:38:56 PM 235 x 20
4:41:43 PM 265 x 18
4:43:33 PM 295 x 10
4:45:06 PM 205 x 20
4:47:29 PM 250 x 10 then 70 x 20

3/3/12 Single Leg Calf Raises Holding a Dumbell
4:50:13 PM 60 x 10
4:52:14 PM 60 x 8
4:54:16 PM 60 x 6
4:55:16 PM 0 x 20
4:57:16 PM 0 x 20

Didn't really much of a pump from the DB calf raises, so back to the Leg Press for some more sets:

3/3/12 Calf Raises on Precor Leg Press
4:59:56 PM 160 x 20
5:01:23 PM 250 x 10
5:05:39 PM 250 x 10
5:05:51 PM 190 x 10
5:06:01 PM 100 x 10

Finally a few sets of seated calf raises:

3/3/12 Seated Calf Raise
5:10:24 PM 90 x 12
5:11:40 PM 125 x 8
5:13:28 PM 80 x 15

At this point my calves were totally shot and I had virtually nothing left.

ABS:
Crunches on the stability ball, 3 sets of 30

Cardio on the eliptical

30 minutes, average HR 125

Here's a nice example of the genetic component of calves. My wife rarely ever has worked her calves and they are naturally big with a great shape. Keep in mind I am 6 inches taller than her. Here is a comparison of our calves:




My first goal is to just get my calves as big as my 5'2" wife!!

[docmansound]

Sunday Rest and Eat

[DocHoss]

Here's a nice example of the genetic component of calves. My wife rarely ever has worked her calves and they are naturally big with a great shape. Keep in mind I am 6 inches taller than her. Here is a comparison of our calves:

My first goal is to just get my calves as big as my 5'2" wife!!

Life just ain't fair, is it?

[docmansound]

Life just ain't fair, is it?

That's ok 'cause I got parts she doesn't even have!

Tomorrow is legs day. I'll probably go easy on calves (since I've been hittin' em so much) and focus on thighs. Don't wanna end up lookin' like Popeye!

[docmansound]

O.K. so it turns out what I have been listing as "Glute Ham Raises" are actually Weighted Hyperextensions. I did "Real" Glute Ham Raises today by hooking my ankles on the knee pads of a Lat Pulldown Machine like the guy in this youtube vid:



These were much harder and hit the hamstrings a thousand times better than weighted hyperextensions

NUTRITION:
Pre work out: 2 scoop Jack3D and 2 scoop Modern BCAAs
Intra work out: 2 scoop Modern BCAAs and a lot of water
Post work out: 8oz OJ with 1.5 scoop AMP wheybolic extreme whey followed by 3 slices of egg white french toast

SETS:
Gym Buddy Set Report on Mar 5, 2012

(Warm up eliptical X 10 min)

3/5/12 Leg Extensions
7:11:43 AM 180 x 20
7:14:19 AM 240 x 10
7:18:29 AM 220 x 10
7:21:46 AM 180 x 10
7:26:34 AM 240 x 8

3/5/12 Leg Press Precor
7:33:36 AM 220 x 21
7:36:39 AM 310 x 8
7:43:29 AM 370 x 6 *
7:46:41 AM 310 x 8

3/5/12 "Real" Glute Ham Raises
7:54:31 AM BW x 10
7:57:33 AM BW x 10
8:00:53 AM BW x 10
8:03:02 AM BW x 8

3/5/12 Stiff Leg Deadlifts
8:05:40 AM 85 x 12
8:07:38 AM 115 x 15
8:10:04 AM 165 x 12
8:16:53 AM 225 x 12 PR
8:20:05 AM 135 x 12

3/5/12 Leg Curls
8:30:12 AM 160 x 8
8:35:09 AM 170 x 6
8:37:29 AM 160 x 5
8:40:16 AM 130 x 7

3/5/12 Straight Leg Calf Raises on Leg Press Machine
8:43:16 AM 160 x 36
8:45:26 AM 250 x 14
8:47:32 AM 265 x 11
8:49:48 AM 235 x 12

Overall a really good session. Got a PR on SLDLs. The glute ham raises were incredible, and doing SLDL right after the glute ham raises felt great too.

*Not sure what happened on my heaviest set of Leg Press , pretty much crumped on 370. My PR is 15 reps with that weight. It's probably because I've been going progressively deeper on the leg press. All in all I felt I gave it my all today

EDIT: It's the next day and my hamstrings are incredibly sore. That glute-ham raise / SLDL / leg curl to failure combo is an absolute killer!!

[docmansound]

Yes, when I get into a hobby I get obsessed, I admit it

I'm a scientist at heart and I really like hard data. On Dec 6, 2011, I got hydrostatic testing for the first time. Since then I have been getting it done monthly. (It's 25$ a shot, not bad)

Here are my body composition numbers, by hydrostatic testing, for the last 4 months:

Body Composition 12/2011 to 3/2012

12/6/11 BW: 144lb; LBM 131 lb; BF 13.5 lb (9.3%)
1/9/12: BW: 152 lb; LBM 136 lb; BF 15.5 lb (10.1%)
2/9/12: BW: 156 lb; LBM 139 lb; BF 16.9 lb (10.8%)
3/6/12: BW: 159 lb; LBM 142 lb: BF 16.9 lb (10.6%)

BW = body weight LBM = Lean body mass BF = Body Fat




This is great news because my goal is to gain 3 lb per month and minimize gains in body fat. This shows my body fat % actually went down while lean body mass went up by 3 lb. The percentage of body fat went down because the fat pounds stayed the same while my weight went up.

Now I know there is probably a margin of error of about 1 lb or 1%. Nevertheless, this is a great result

A related goal is to build some decent wheels, and a good surrogate for that is to build some lower body strength. I feel that when I am able to squat 325 lb for reps, I'll have some lower body mass. I'll be focusing on THAT goal, as soon as my adductor heals. I will plan to reach that goal by summer 2013. My last PR in squat was 225 lb X 5 reps. I need to add 100 lb to my squat by summer 2013...

[DocHoss]

Impressive LBM gains, man! Keep it up. Good luck with the squats - my long-term goal is to squat twice my bodyweight. Hopefully that goal will get heavier since I hope I get heavier too.