G.E.D Workout Journal

[Marauder63]

Get.Er.Done

Stats:

Age:20(as of a month ago)

Height:5'11 3/4'

Weight:200lbs

Measurements:

Calves: 16 1/4"

Quads: 24"

Arms: 15" L 14 1/4" R

Forearms: 12"

Chest: 45"

Shoulders: 52"

Training Style:2 days on 1 day off 2 days on etc 1-2 workout sets per exercise with controlled and full range of motion. Forced reps when possible while controlling the negative.

I will also be working out when it is convenient, so It may be extremely early or late at night. As well as giving myself an extra day off or switching to another bodypart should I still be sore.

Diet:Just aiming for 3500 calories on workout days and 2800 on off days for the time being.

Past/Presentish Pictures:

http://i88.photobucket.com/albums/k189/Marauder43/DSC00339.jpg

http://i88.photobucket.com/albums/k189/Marauder43/paizley11.jpg

http://i88.photobucket.com/albums/k189/Marauder43/IMG_3413.jpg

http://i88.photobucket.com/albums/k189/Marauder43/IMG_3312.jpg

http://i88.photobucket.com/albums/k189/Marauder43/IMG_3310.jpg

http://i88.photobucket.com/albums/k189/Marauder43/IMG_3382.jpg

http://i88.photobucket.com/albums/k189/Marauder43/IMG_3452.jpg

[Marauder63]

Tomorrow is going to be Delts and Triceps

[murph]

Nice before and after improvements dude

[Marauder63]

Nice before and after improvements dude

Thanks man, the transformation is ongoing though! I just got back from doing delts/tri's im posting my workout shortly.

[Marauder63]

PreWO Meal: Oatmeal/whey/PB

*Warm up sets not shown*

DB Shoulder Press: 70x8

Perfect set last rep was long with a really slow negative that killed

Seated Side Raise: 30x8+2 half reps

Pretty good set tried hold it at the top as long as possible

Side Cable Raise: 25x8+1 forced rep

Some reps slower then others but it felt good for not having done these much

Cable Pushdown: 135x7 (to high)

Underestimated this type of training and let my ego get ahead of me slightly I am lowering it down a peg to 120 next time for a full set and better form.

OH Cable Extension:90x10

Great set for not having tried this before it was used with an Ez Bar attachment.

One Arm Reverse Cable Pushdown:30x10+3 forced reps

Great squeeze at the bottom of each rep.

Overall:

Great first workout with this new training, I have taken more notice to the type of training dorian yates did back in the day with several warm up sets and one working set with very strict form, slow negatives, the whole nine yards really.

It is hard doing forced reps on my own but when I do them it is just to concentrate on doing the negative portion since I exhausted the positive.

Edit: Doesnt look like I can post videos

Song of the day:

VoaUYcwEpSw

[Marauder63]

Well it is louis riel day, I'll have to wait even a few hours for the gym to open, Legs/calves mid afternoon.

[Marauder63]

Pre Workout Meal: Hot Cereal/whey/fruit Glass of milk

*Warm up sets not counted*

Leg Extension: 120x10

Felt Good though I start to feel it around the knee's first.. I was able to control it slowly throughout with a squeeze at the top and slow negatives.

WS Leg Press: 5plates+25(per side)x12

Didnt know what I could handle since I rarely do these and especially after doing an exercise prior, I am going to bump it up a bit next time or keep the weight and perfect the form.

CS HackSquat:3platesx10

These were perfect, I have always done a wider stance but I like this better. Form was slow and controlled for once and ATG.

SLDL: 315X9

Dont like how much lower back was involved with this even if I did feel it in my hamstrings, I am thinking about lowering it to slow down the reps and perfect the form but dont know by how much.

Standing Leg Curl:45x11

To light but I made the best of it,I will definitely be upping the weight on these but by 10lbs at most.

Standing Calve Raise:285x10

Felt right at home with the raises calves along with back seem to be a stand out part for me in terms of size/development along with my back.

Seated Calve Raise: 3platesx8

Slow and controlled as usual, I used to do dc but didnt like the stretch at the bottom as it would put a lot of stress on my ankles rather then all of it on my calves.

[Marauder63]

Today is an off day, no real doms after yesterdays legs.calves workout though I know it is not always an indicator of great workouts. Tomorrow will be Chest/Bi's and one of my cardio sessions for the week.

I'll have to suck it up and ask for a spot every now and then unless it is something I can assist myself with.

Edit: I have been frustrated with tightening up the loose skin around my core, I have been doing weighted ab workouts in the mornings just at home I can see it working for the most part. The problem area when it comes to core is not so much my sides or lower back but a but of both. I am thinking of just adding in some side planks but I feel that is more of a core strengthener.

[Marauder63]

Pre workout Meal:Shrimp/veggie stirfry mixed in with left over brown rice and chicken.



*Warmups not counted*

Incline Bench Press: 205x7

Holding it for to long at the top otherwise slow and controlled may have gotten another rep if I asked for a spot.

Decline Bench Press: 205x8

Unracked it waited for about 5 seconds and proceeded with the set This along with the incline were slow and controlled touching the chest reps.

Flat Flye: 50x10

Felt pretty good, still getting used to what I can do when I use super strict form, tried to use most chest as opposed to sometimes pushing it up with the tri's.

Cable Crossover: 45x10

This was done in the style of a most muscular so the cable were from the top, I am loving the strict form and the pump it brings.

Machine Preacher Curl (OA): 40x8

I do not like this machine or at least the version we have the seat seems to have been stuck for the time being. That being said I still managed to get something out of it.

Seated DB Curl: 40x8

I like the feeling I get with these but I cant help but think after doing a set previously I should have dropped it even though I normally do 45's

Spider Hammer Curl: 30x10+1 forced rep

A good way to finish a misjudged workout each rep (positive and negative) were slow and I finished each arm by holding the DB as long as possible in the flexed portion. With no training partner I forced it back up with my other hand and did it again.


Overall Comments: I am taking the rest of febuary and until further notice to find out which exercises work best for me which I never really have done.

So if anyone has suggestions for something I may not have posted just yet that I should try out, by all means feel free.

[Marauder63]

So I am thinking of hiring someone in mid march and have already talked a bit with who it will be.

That being said I am nearing in on the weight I used to be when I started my last cut just over 203 and I am between 200 203 give or take fluctuations. They had me at just over 11% last time though I dont think that is the case now. My goal weight will be at the very least 190.

I have wasted an opportunity to put on some good size etc so I am going to cut down until about mid march or when I get my tax return. At that time I will be able to proceed with what I want which is a proper bulk and with the way I am going right now that wouldnt happen.

Today is back and rear delts.

[Delt King]

Keep at it bro, you're doing good.

[Marauder63]

Keep at it bro, you're doing good.

Thanks, I got about a month or scale back a bit I think I am going to go in there with more of a have fun/train heavy attitude rather then focusing on a certain rep range. Not that a month is a lot of time. I figured a standard 30 mins Post workout cardio would be sufficient thoughts?

Just weighed myself at 200.2 this should be fun.

[Marauder63]

Pre workout Meal:Stew with pieces of beef/potatoes etc

*Warm up sets not counted*

DB Pullover: 70x10

I did the rope pullover last time around and am always switched it up I dont like this nearly as much,tried to make it as slow as possible.

HS Lat Pulldown: 140x15RP

Not a ton of weight but when I factor in the squeeze at the end of the movement and what seemed like endless negatives this was a great exercise, I still prefer the traditional lat pulldown or rack chins though.

Barbell Row: 205x8

Again, just tried to get a good ROM throughout so I knew it wouldnt be to much weight, felt good.

Seated Row: 135x10

This was done with a long bar that had handles on the sides which I have never used before, and dont think I will again.

Rack Deadlift: 455xFailed max, 405x3,315x12

I have been sick of staying the same with the weights I am lifting so I tried to 455 needless to say I got to about half way before I knew I was not getting any further,took off the 25's and did what I could.

Hyper Extension: +40x8 (DS) BWx3

These were painful especially after the rack deadlifts, I used a full ROM and squeezed at the top.


Overall:Finished the workout with 20 mins of cardio where I supposedly burned 283 cals, but only about 8-9 minutes in did I start burning a lot. It wanst the greatest workout but the work was done, I cannot wait until I am finished with this "step back" and do a proper bulk.

[Marauder63]

So today is an off day, tomorrow will be Delts/tri's, I am going to try out some floor presses as one of my exercises I was wondering do you just use a normal grip or close as usual?

It's constantly going to be changing until I get my plan underway. As for condition I think I am actually at a great starting point by about mid march, I already have detail(to some degree) everywhere and vascularity even on my vastus medialus. I simply need more size to fill out the loose skin so the cuts etc will be able to show much more.

[Marauder63]

*Warm up sets not counted*

Seated Military Press: 185x5-135x7

Weak.. I Probably should not have done delts/tri's today considering both were a bit stiff and my tri's were sore. That being said I am pretty happy with the numbers with lower cals to.

Side Cable Raise: 30x7-20x10

I make sure these are always very slow on the way down,I also had a couple forced reps to focus on the negative.

Seated Side Raise: 30x10+2 half reps

Paused as long as possible on these,much better form then last time so I am happy with it.

CG Dead Press: 225xFailed 185x9

Like I mentioned earlier my tri's were sore before I even entered the gym, so I dont know why I attempted 225. The weight was dropped immediately so I got something out of it.

One Arm DB extension: 30x8

Next time I am doing these it is on a flat bench, I went behind the back support and caught the DB during one of the reps on the peg that sits in the back.

One Arm DB SkullCrusher: 30x10

Might have been a good exercises if I had done these tomorrow, from now on I am going to be working out what I feel is ready to go.

[Marauder63]

so it was supposed to be legs today but I am definitely not in the right zone right now I will have to move it to tomorrow, trying to tell myself to workout not on a fixed schedule.

[Marauder63]

Legs/Calves:

Barbell Squat: 275x7(below parallel) 205x21

One leg legpress: 2plates+25 x8

SLDL 295x7(lower back started to tighten up badly)

DB Lunges: 75x10 (per leg)

Standing Leg Curl: 50x10

Leg Extension: 120x10

Standing Calve Raise: 3plates(perside)x12


Sorry for the slack log today, but It has been a bit of a bummer of a day and I have a lot of school stuff to figure out.

[laslo101]

hey man keep at it. do what you gotta do and get back and lift heavy, stress always helps me in the gym i put all into the weights.

[Marauder63]

hey man keep at it. do what you gotta do and get back and lift heavy, stress always helps me in the gym i put all into the weights.

Thanks, ya I know. It is typical first year university worries going on. I cant wait to take out all the guess work when I hire someone for training though.

Right now I am dropping a bit so I can have a better base to work with in about a month or so.

[Marauder63]

*Warmup sets not counted*

Incline DB Bench: 85x10

Great ROM, doing exercises like this has been great it is amazing what good form can do during a workout.

Decline Barbell Bench: 225x8

Felt like I could have gotten a rep or two more if I didnt pause at the top of the movement but happy otherwise.

Flat DB Flye: 55x10

Stretched out far for these, still trying to eliminate as much tri work as possible and making it slow.

Cable Crossover:50x10

Controlled throughout, the negatives were killer as I was able to make them last longer then usual, this movement has actually gone up a bit in weight despite being on lower cals the last bit.

Seated DB Curl: 40x8+2 forced reps

Kind of sore when I got to these and my left arm is ahead of my right in terms of developement and strength which is annoying..

DB Spider Curl: 40x7+2 forced reps

Same story with the seated curls, looking forward to being able to balanced my arms out as much as possible once I restart with bulking sometime mid march-april.

Hammer Curl: 55x10+half reps

Dont need to use nearly as much weight after all of the other curls and even some of the chest movements.

Overall: It was a pretty good workout but my entire body has been sore all the time for as long as I can remember, I think next week is going to be a deload with the weights and keep the cardio the same, I will need to be as healthy as possible for my trip next weekend.

[Marauder63]

Cardio/Core

Not much to say about this, I am just planning on doing 3-4 exercises and some planks/side planks on top of that during my "off days"

and 30 minutes of cardio, the way I do cardio (high incline/moderate speed) burns a fair amount and at 20 mins I get about 400 calories burned.

My weekly weigh in is tomorrow, not sure what to expect but judging by some minor improvements I think I will have a decent drop. All of that I believe my condition by the time I am able to hire DK will be top notch, loose skin and tan aside I have..

-Feathering in my left quad (right doesnt seem to achieve this)
-Vascularity in my legs/calves most prominently on my vastus medialus
-Striated Shoulders/chest
-clear ab definition again despite loose skin
-In the right mirror (due to a lack of tan) defintion all over the place.

So If I keep up the training and steer clear of temptations I will be golden.

[Marauder63]

195.2 this morning, nothing crazy considering food being lowered etc going to up the effort.My plane leaves at 9 am next thursday I will pretty much be going straight through until then with workouts I am thinking of doing Sat/Sun/Mon/Tues/Wed. This is because I have to be at the gym at 7 am and leave about 6ish.

I will be taking it easier on the weights for the week but not cardio etc, this is just to give my muscles a rest since I cant remember a day where I have not trained heavy.

As for hiring a coach it is still in the loops because of university, I have had to opt out of one of my classes. I Bit of more then I could chew taking 2nd year courses in my 1st year. So I may take a spring course in the spring and use the rest of that money for things like food etc because we all know there is no good in hiring someone if you dont have what is asked of.

[bigtavi8]

Not to discourage you but last year i was in a similar situation. I wanted to take BB to the next level and i was in university 2nd yar for HK. MY grades started to slip, i was stressed out way to much and i had to drop out of school. That was my fault but im saying if you want that degree dont let BB get in the way. Try to work around it but at the end of the day dont let BB trump school. Now im in a shit predicament and BB is all i have. Im happy but and my BB is going phenomenal but now i have to go back and make up courses. Just dont lose sight of the big picture and take your time with BB while you get through school. You look absolutly great brotha just keep up the hard work and take some time for yourself to relax and recope so you stay mentally 100%.

[Delt King]

Biggest mistake i ever made was not finishing more schooling before life hit. Now with a mortgage, bills, wife and kids it just isn't in the cards. Get your education! Bodybuilding can fit in there too though, just gotta be organized.

[Marauder63]

O It doesnt come before an education thats why I am going to take a spring/summer course to kind of bounce back from the class I had to drop.

Other then that I still have all the time in the world to do other things I like such as bodybuilding, because of that I am currently working on a split that will work around things. Pretty hard to get in and out of the gym within 2 hours seeing as how I walk there and back.. I'll be posting my back/rear delts workout shortly.

[Marauder63]

*Warmup's not counted*

DB Pullover: 75x10

It's hard to feel it only in your lat's but I think I did a fairly good job in doing so.

Lat Pulldown: 130x16 RP

I may just be focusing to much on the negative and how long it is rather then making sure it is really controlled.

DB Row: 85x10

Great execution today controlled through the entire movement, no jerking it up. Squeezed it at the top.

Barbell Row: 205x9 185x12

Not to great this time around since my lower back has been sore all the time, even just a bit.

Rack Deadlift: 405x5 315x12

Suprised I even got this weight up I really need to give it a rest.

Hyperextension: +40x8/BWx4 (Drop Set)

After the deadlifts these were extremely difficult should have left them out.

Seated Rear Raise: 30x10

I cannot feel these as well as maybe the side lateral raises but I think enough to get a good workout.



Overall:I am still cutting down as sort of a reset so next week I am going for somewhat of a deload so I can be refreshed for my trip next thursday. I am going to be doing more cardio because I havent as of late.

Figuring out a great way to save time during workouts as I walk to and from the gym 25 mins each way, I might think of switching to DC since I can grasp it pretty well I just have to stick to it.

[Marauder63]

Time to workout double time, I can tell that if I keep going the way I am going I will not make anymore progress so I am going to do split workouts and start working out at the gym near my house as opposed to my university.


Morning: Cardio/Core

Afternoon:Weights (if applicable)

Tomorrow is going to be a day off for weights and then sunday up until I leave will be more of a deload for weights but not cardio. Not to say I wont push myself when I am lifting but just not until failure so I can give myself some rest in those regards.

[Marauder63]

*Warmup sets not counted*


Seated MP: 185x5+2+1=8RP

Nothing spectacular I am putting a lot of focus on lowering the bar slowly and wonder just how many reps I could get if I sped it up with good form.

Side Cable Raise: 30x10+3 forced reps

N/A

Rear DB Raise: 30x10+half reps

I barely ever feel these, but maybe I am just doing them wrong.

CG Bench: 205x5+3+2=10RP

After the military press these certainly suffered, I also had a spotter who would lift to much instead of just giving a little of support. Used to play football with the guy so I wasnt about to give him grief..

Skull Crusher: 75x12

Terrible! I stopped due to it hurting my wrists though I was doing these with an olympic bar since a few people were fooling around with the ez bar doing curls.

Reverse OA Cable Pushdown: 30x10+2 forced reps

I had to make these really slow to get them to work but they did nontheless.

Overall: Nothing great, It's been hard telling myself to cut when there is no end date or paticular thing I am doing this for. At the same time there is and that is to make sure I didnt go to far doing my bulk wrong and have to cut back with no results to show for it.

[Marauder63]

Nothing crazy today... well thats a lie lol, I am trying to do a deload at leas with weights so I can go full blast into my bulk as of next week.

I have until thursday with this makeshift diet and routine, the vascularity is getting better especially on my legs, the definition has also come out more so with my calves which is a good body part of mine.

Did random exercises to an extent for legs and calves but a highlight was doing barbell lunges with 175 for 6 reps a side not going to failure though.

I think I am actually looking forward to doing a contest prep for the novice next year. Sounds crazy but I walk to and from the gym and it is 25 minutes each way so the actual amount of cardio I have to do in the gym is minimal.

[Marauder63]

Chest/Bi/Core today not going to be reporting my weights until next week when I start over I am really thinking it is just the loose skin that I have to deal with.

Veins coming out even more so day by day. I had a couple old schools attempt to rush over and spot me when I was doing flat bench. I thanked them anyway but it's a bit frustrating when someone is right behind you when you dont need a spot.

For the record I was doing some full ROM reps of 225 with a slight pause at the bottom/top so I guess I know why he did that. Burned over 500 cals (supposedly) with my cardio today never minding the walks.

[Marauder63]

Did Back/Cardio:

-Managed to get 405 for 5 for rack deads (still not failure but very tough)

-2 more days before I leave, tomorrow's Delt workout, and Thursdays Tricep workout, I think it is doing my body a world of good to not go to failure and actually slow it down so I can go full blast once again.

-In light of my money woes and back luck in general with jobs I have fallen into some spending money for my trip so I can use my tax return on a spring course and anything extra. Once I get back I will be doing a DC Blast and focusing on leveling out (as much as possible) my arms.

This is my current Layout and as you can see there is a lot of single arm exercises even on other movements for chest/delts.

Blast Layout

A1-
Flat DB Bench: 20-30 RP
HS Shoulder Press: 11-15 RP
DB Skull Crusher: 15-30 RP
Rack Chins: 15-20 RP
Rack Deadlift: 6-10 SS + 10-12 SS

B1-Seated DB Curls: 20-30 RP
Reverse OA Cable Curls: 10-20 SS
Seated Calve Raise: 10-12 SS
Standing Leg Curl: 15-30 RP
Hack Squat: 6-10 SS + 20xWM

A2-
Incline HS Press: 11-15 RP
Ez Bar Upright Row: 11-20 RP
DB CG Bench: 20-30 RP
Barbell Row: 8-10 SS + 10-12 SS
T Bar Row: 10-12 SS

B2-
DB Preacher Curl: 20-30 RP
Hammer Preacher Curl: 10-20 SS
Leg Press Calve Raise: 10-12 SS
Sumo Leg Press: 15-25 SS
Barbell Squat: 6-10 SS + 20xWM

A3-
Weighted Dips: 15-20 RP
DB Shoulder Press: 20-30 RP
Reverse Grip Smith Press: 11-15 RP
HS Lat Pulldown: 15-20 RP
Seated CG Row: 10-12 SS

B3-
Lying Cable Curls: 15-20 RP
Pinwheel Curl: 10-20 SS
Standing Calve Raise: 10-12 SS
Seated Leg Curl: 15-30 RP
Cybex Leg Press: 6-10 SS 20xWM

[Marauder63]

Did delts/core/cardio today but not nearly as much cardio. 20 minutes as opposed to 30 but that is because I am going to be out a lot today before I leave tomorrow morning.

Tried something different sort of like dead military presses in the power rack at about 5 this morning, felt good but I still need to slow down and recoup, since I will be in the toronto/guelph area until sunday night I will start to eat more so I can go into my blast with a calorie surplus of some sorts.

[Marauder63]

Hey everyone my bad on the journal I have been going back and forth between my job and finishing some important assignments and papers.

but now that I have a good flow of money I can hire somebody, I have to wait to apply for a student visa, but I was wondering if there is some sort of creditcard gift card I can get in the mean time?

[treebuilder]

Shopper's Drug Mart carries a "Vanilla Master Card" Great for everything including online anonymous shopping...