Version 2.0

[O-Train]

I find having a log helps keep me focused and motivated. Since Muscle Nexus is down I'm starting one here. I won't go into a lot of detail about things. Once MN comes back online I might transfer over some of the information if I decide to continue this one.

Weight is around 220lbs. 5' 11''
Took measurements today. Tried to make them more accurate than usual. Bodyfat has been dropping a bit but weight remains roughly the same as it has been for the last 3-4 months.

Arms:
Lft 17 1/4'', Rt 17''
Quads:
Lft 28 1/2'' Rt 28 3/4''
Calves:
Lft 16 1/2'' Rt 16 1/4''
Waist at navel
36 1/4''

I really enjoy training and developing workout programs so that will probably be the main focus. I train for natural bodybuilding. The weights won't be overly impressive or anything like that. Just a reflection of what I do and roughly how I do it. Most things are done rest/pause and 4 sec. negative.

Had a good workout yesterday. Rotated in some new exercises recently which I like.

A3
Decline Bench Press 220x6+3+2=11
Machine Shoulder Press 120x7+3+3=13
Rolling DB Tricep Extensions 35x8+3+3=14
One Arm Dumbell Rows 65pl x 7+3+3=13
V-Bar Lat Pulldown 160x7+3+2=12

[O-Train]

Leg day today (and some other stuff). Nothing more satisfying than a good leg workout. The barbell lunges are crazy. I try and shift all my weight onto the front leg and focus on quads. Down till the back knee touches the ground and up as fast as I can manage.

B3
Standing Twisting DB Curl 50pl x 8+3+2=13
Behind Back Flexors 115x7+3+2=12 Change
Seated Calf 20pl x 7+3+3=13
Stiff Leg (Romanian) Deadlift 275x7
Alt. Barbell Lunges 155x6+2+1=9

[O-Train]

This is what happens when I have 4 consecutive days off work. Too much time on my hands. So I'm going to change things up a little bit (but not much).

I've decided I want to get back to doing more heavy, compound lifts and also throw in a light isolation exercise at the end along with extreme stretches. See if I can get the best of both worlds while mantaining a low volume fast workout.

So I'm going to keep everything relatively heavy (Dumbell work will be slightly higher rep range). Drop the last RP set and substitute it with a lighter weight isolation exercise to failure. I'm also playing with the idea of doing my squats with a 4 second negative. The weight would have to decrease but I think I'll try it. Deadlifts are the one exercise I don't focus on the negative phase of the lift. The isolation "pump" set will also have slow controlled negatives. Not really much of a change. I just want to see what will happen if I pump my muscles up even more before I stretch them. :S

[O-Train]

I just thought of something else. The isolation exercises will remain the same for each workout while the heavy main exercise rotates. So I will pick the isolation exercise based on weaknesses I want to improve upon. I'm thinking I will only do one isolation exercise for back. Because I do 2 back exercises the first one will be more compound (bent rows, deadlift etc...) and have no isolation exercise. The second "heavy" exercise will be something less taxing on the body and will be finished with the "pump" set.

Got my first workout figured out:
A1
Incline Barbell Press/Flat Dumbell Flys
Machine Shoulder Press/Cable Lateral Raises
Rolling DB Extensions/Supinated Cable Pressdowns
Deadlifts (conventional stance, double overhand)
One Arm DB Rows/V-Bar Lat Pulldown

It looks like a huge workout but the volume is low. Going to the gym soon so I'll see how this works.

[O-Train]

The gym was closed today? That's the one thing that kinda bugs me about working out at the University. Sometimes it is just randomly closed. Went to a Goodlife I've never been to before. It was a pretty good gym, lots of equipment and not very busy. Had to do lateral raises w/ dumbells instead of cables because I couldn't find an appropriate machine. I'm not sure if I like this more or less than the 3 rest-pause sets. I'll give it a shot for a few weeks and see how it works.

A1
Incline BB Press 195x6+2=8 Flat DB Flys 45pl x 8
Hammer Strength Sh. Press 90/side x 6+3=9 Lateral Raises 25pl x 7
Rolling DB Extensions 35pl x 7+3=10 Supinated Bar Pressdown 4pl x 8
Deadlift 315x8
One Arm DB Rows 70pl x 7+3=10 V-Bar Lat Pulldown 10pl x 7

[O-Train]

Hadn't done deadlifts in a while. I do them touch and go but I think I may change this. The problem I had was that because I didn't reset between reps my form broke after about 4-5 reps. I've thought about wearing a belt but I think I'll try to avoid it for now.

Wanted to lift yesterday but that isn't the reality of having an 11 month old baby. Focused on exercises that don't stress my lower back because of the deadlifts. Not sure yet if I'm going to have both DL and stiff leg DL in this rotation. May workout ok.

B1
Barbell Curls 105x7+3=10 High Pulley Cable Curls 4pl x 7
Dumbell Extensors 20x7+3=10 12x5
Calve Raise w/ Hack Press 360x7+3=10 230x5
Technogym Leg Press 420x7+4=11 Uni Leg Extension 45/x 5
Lying Leg Curl 10pl x 7+3=10 8pl x 4

[O-Train]

Walked in the gym and of course the guy that walked in right ahead of me went straight for the machine I was going to use. So instead of Decline Hammer Strength Press I did Flat Dumbell Press. Felt it too much in my shoulder joints but kept going. Had pain during the superseted DB flys and extreme stretch. Don't think I'll be doing flat DB's along w/ flat Flys again.

Triceps feel really strong. If there is one thing I can say without a doubt it is that this training has improved my triceps a lot. I'm not sure exactly why. It might be the extreme stretch. It might be the controlled negatives. It might be that they are worked after Chest and Shoulders and are almost always incorporated with all 3 exercises. Or maybe exercise selection itself etc etc...


A2
Flat DB Press 80x6+2=8 DB Flys 45pl x 4
Seated BB Press 135x8+3=11 Lateral Raises 25pl x 5
EZ Bar Skull Crushers Bar+60x9+4=13 Supinated Cable Pressdown 8pl x 9
90 Deg. Pendlay Rows 155x5+3=8
High Elbow T-Bar Row 100x6+3=9 V-Bar Lat Pulldown 110x9

[nisser]

I find I have the same problem with flat presses so I put it at the lowest incline. I find that it helps a tad without making it into a total incline exercise.

[O-Train]

I find I have the same problem with flat presses so I put it at the lowest incline. I find that it helps a tad without making it into a total incline exercise.

That's a good idea. I've never tried that before.

I havn't done back squats in a while so I kept them fairly light today. I tried doing them with a bench (basically a box squat). It has a slightly different feel than regular squats but I like how the depth remains consistent. My question for the guys that do box squats is do you just touch and go, deload partially or sit right down then explode up? Or something else entirely.

I kept the rest short between sets for the squats. About 30s or as much time as it takes to change the plates.

B2
Standing Twisting DB Curls 55pl x 5+2=7 High Pulley Cable Curl 4pl x 9
Pron/Sup Twists 35pl x 6+3=9 25x4
Seated Calf Raise 20pl x 6+3=9 18pl x 4
Box Squats 275x4 225x9 Unilateral Leg Extension 45/ x 9
Hammer Strength Seated Ham Curl 100x11+4=15 75x5

[buildinthaskinnys]

That's a good idea. I've never tried that before.

I havn't done back squats in a while so I kept them fairly light today. I tried doing them with a bench (basically a box squat). It has a slightly different feel than regular squats but I like how the depth remains consistent. My question for the guys that do box squats is do you just touch and go, deload partially or sit right down then explode up? Or something else entirely.

I kept the rest short between sets for the squats. About 30s or as much time as it takes to change the plates.

B2
Standing Twisting DB Curls 55pl x 5+2=7 High Pulley Cable Curl 4pl x 9
Pron/Sup Twists 35pl x 6+3=9 25x4
Seated Calf Raise 20pl x 6+3=9 18pl x 4
Box Squats 275x4 225x9 Unilateral Leg Extension 45/ x 9
Hammer Strength Seated Ham Curl 100x11+4=15 75x5

Ive only done box squats a couple of times (though I plan on adding them in regularly)the point to deload a certain degree is that way you are building explosive strength in the bottom end, you can do them a number of ways though.

[Big D]

Walked in the gym and of course the guy that walked in right ahead of me went straight for the machine I was going to use.

lol this happens to me all the time with the leg press, I hate it. and its uaualy some old man that only uses the machine for about 10 minutes.

[O-Train]

lol this happens to me all the time with the leg press, I hate it. and its uaualy some old man that only uses the machine for about 10 minutes.

Yeah, it can be kind of frustrating. Especially when their working set weight is half your first warm-up weight. Working in with them doesn't work too well.

[O-Train]

Got sidetracked and forgot to post here yesterday. Weight today is 227lbs.

A3
Decline Hammer Strength Press 300x6+3=9 Dumbell Flys 45pl x 9
Standing Military Press 125x5+3=8 Lateral Raises 25pl x 5
Close Grip Bench Press 185x6+2=8 Supinated Pressdown 10pl x 9
Cable Long Rows 100x7+3=10
Technogym Lat Pulldown 150x6+3=9 V-Bar Lat Pulldown 120x7

[ironwill]

wow, you arer making good progress...what are your stats now, you have come up in weight a lot.....good work...:)

[O-Train]

wow, you arer making good progress...what are your stats now, you have come up in weight a lot.....good work...:)

Thanks IW. Stats are about the same as when I started this thread here. Calves 16 1/2'' (Rt is a little smaller)
Quads 29'' (Lt is a little smaller)
Arms are around 17-17 1/4''

No clue on bodyfat %. Over 15% and under 20% probably. Still definitely under the 200lb mark for contest weight. Lots of work to do but I'm happy with the progress so far. I want to eventually have 30+'' legs on stage so I can do the thigh shaking thing properly. Kinda like Branch Warren except not as impressive.

http://www.youtube.com/watch?v=418mSP0xAoM

[O-Train]

I've been trying to add depth to squats, leg press etc... so I did Hack Press today with a larger ROM. Had to lower the weight somewhat but I think ultimately it will be more effective.

B3
Preacher EZ bar Curls Bar+70x5+2=7 High Pulley Cable Curls 5pl x 4
Forearm Flexors (Barbell) 80x8+3=11 60x6
Standing Calf Raise 440x7+3=10 380x4
Good Mornings 175x7+4=11 Seated Hamstring Curl 100x6
Hack Press 610x6+2=8 Leg Extension 45pl/ x 5

[O-Train]

First day in a new gym, workout went well. Started doing deadlifts with a pause in between reps instead of touch and go. My lower back feels fine and I felt it more in my hams/glutes. Definitely helped me keep my form so I'm sticking with this.

A1
Incline Barbell Press 205x6+2=8 Dumbell Fly 50pl x 6
Machine Shoulder Press 110x6+2=8 Lateral Raises 25pl x 5
Rolling DB Extensions 35pl x 8+3=11 Supinated Bar Pressdown 80x6
Deadlifts 325x5
One Arm DB Rows 70pl x 8+3=11 V-Bar Lat Pulldown 120x8

[O-Train]

Hadn't used a conventional 45 degree leg press in a while, until today. The weight felt weird, too smooth, like using a smith machine. Need to increase the depth a bit. Changed the one bicep exercise beacuse the pulleys were being used. If anyone wonders with dumbell exercises "pl" refers to dumbells that are slightly heavier. The weight itself is the listed weight, but the bar and fasteners are extra. Versus something like a hex dumbell where the listed weight is the total weight. Makes a bit of a difference so I keep track of it.

B1
Barbell Curls 105x8+2=10 Dumbell Curls 30pl x 7
Dumbell Extensors 20pl x 7+2=9 12x6
Calf Raise w/ Lever Squat Machine 140x7+3=10 90x4
Lying Leg Curl 125x5+2=7 100x4
45 deg Leg Press 720x7+3=10 Leg Extension 125x5

[O-Train]

Had a good workout today. Exercises have been changing a bit to adapt to the equipment at a different gym.

A2
Hammer Strength Flat Bench 250x5+2=7 Flat Dumbell Fly 50pl x 10
Seated Mil. Press 145x7+3=10 Dumbell Laterals 25pl x 5
Neutral Grip Skull Crushers Bar+60x7+3=10 Supinated Pressdown 80x8
90 Degree Barbell Rows 155x8+4=12
Hammer Strength Iso Row 180x7+2=9 V-Bar Lat Pulldown 135x5

[O-Train]

Gym doesn't have good hours on the weekend so I had to workout today. I'll have to be really strict about Mon/Wed/Fri workouts. I've been doing hamstrings before box squats but it isn't working very well. Going to switch to: Box Squats, leg extensions, then standing unilateral hamstring curl. The way I did it today killed my strength for box squats. I also used a lower box and I think I'll need a designated spotter for next time.

B2 Standing Twisting DB Curl 55pl x 6+2=8 High Pulley Cable Curls 50x6
Pron/Sup Twists 35pl x 7+3=10 25x4
Seated Calf Raise (plate loaded) 145x5+2=7 100x5
Standing Unilateral Hamstring Curl 70x5+3=8 50x6
Box Squats 275x5 225x8 Leg Extensions 125x7

[O-Train]

For some reason I've been having a hard time leaving the house on my days off. I have no problem going to the gym after work but my schedule is always rotating so on workout/non work days I have trouble motivating myself to lift.

A3
Atlantis Chest Press 195x6+1=7 Flat Dumbell Fly 55pl x 6
Standing Military Press 130x6+2=8 Lateral Raises 25pl x 5
Close Grip Bench 190x6+2=8 Supinated Pressdowns 110x8
Cable Long Rows 150x6+3=9 (New Machine)
Hammer Strength Supinated Lat Pull 180x4+2=6 V-Bar Lat Pull 120x5

[buildinthaskinnys]

are you working out like you were talking about before? where some days you rest 2 days before hitting the same bodypart and then 3 days the next time and then rotating?

[O-Train]

are you working out like you were talking about before? where some days you rest 2 days before hitting the same bodypart and then 3 days the next time and then rotating?

I was trying to plan my workouts to coincide with my work but I found a gym closer to home. Right now ideally I'm going to the gym Mon, Wed, Fri and using a 2 day split with exercises that rotate over the course of 6 workouts.

[O-Train]

Life gets in the way of my workouts. Now I know why so many of you guys train early in the morning. Used a different EZ curl bar today. It was heavier and not as cambered as normal which threw me off. I think today was my first time ever using a hack squat machine (or it's at least been 4-5 years). This exercise was more difficult than I thought it would be. Went really deep and it felt great. Got a splitting headache on my second last rep of my second set of hack squats. It was like "BAM" right in the back of my head, almost made me stop right then, maybe I should have. Went away after about 5 minutes. I've widened my stance on good mornings. The combination of good mornings + hack squats was awesome.

B3
Preacher EZ Curl Bar+70x3+2=5 (decrease weight) High Pulley Cable Curl 6pl x 4
Wrist Rollers 85x8+4=12
Standing Calf 480x7+3=10 420x4
Good Mornings 185x7+3=10 Lying Ham Curl 100x5
Hack Squats 320x8+3=11 Leg Extension 135x4

[TraintoGain]

I like your log, O_Hurley. I am impressed by how many different variations of excercises you employ. What chemical enhancement are you using for this log?

[O-Train]

I like your log, O_Hurley. I am impressed by how many different variations of excercises you employ. What chemical enhancement are you using for this log?

Thanks, I find it helps with progression to use multiple exercises. It isn't realistic for me to make gains on an exercise every single time I train that muscle group. So I split things up, cover all the bases, makes things more interesting too.

Right now I'm taking a multi-vitamin, creatine monohydrate and sometimes some extra zinc. Probably not the chemicals you were thinking of.

I don't plan on taking anabolics. Maybe when I'm older I'll look into HRT but I'm 24 so my natural test levels are more than adaquate.

I forgot to mention before, I'm down to around 220lbs although it fluctuates quite a bit. I tend to drop weight without trying when it starts getting warmer so I figure this is a good time to start losing a few pounds.

[TraintoGain]

Wow good for you! An intense workout for a natural, thats for sure! Very long. I'd be gassed.

[O-Train]

Wow good for you! An intense workout for a natural, thats for sure! Very long. I'd be gassed.

It takes about 1 -1 1/4hrs. It's designed to be fairly quick. What I post here is all of the working sets (the numbers are reps at the working weight). Even if you count the rest pause sets as separate sets it would be only 13 sets total for quads,hams,calves,biceps, and forearms. Although the way I do things makes it more like one long set for each muscle group with short rests/transitions.

[O-Train]

Had a good workout today. The stuff from Weider came which was exciting. I'll open up another thread for that. Since I started reseting between reps for deadlifts my form has improved a lot. I can drive a lot more with my hips and it puts my lower back in a better position. I felt a throbbing pins and needles where the glute meets the hamstrings after deadlifts. I thought it would go away but then it got worse and I had to stretch.

The biggest improvements I've seen have been triceps and more recently hamstrings, especially the short outer head. Should help a lot with side poses.

A1
Incline Barbell Press 205x7+2=9 Flat Dumbell Fly 55pl x 5
Machine Shoulder Press 110x6+3=9 Lateral Raises 25pl x 6
Rolling Dumbell Tricep Extensions 40pl x 5+2=7 Supinated Pressdowns 120 x 6
Deadlifts 335x4
One Arm Dumbell Rows 75pl x 7+3=10 V-Bar Lat Pulldown 120x9

[O-Train]

Not going to change the straight bar curls because form was significantly better than last time. Got the pain in my head again. It is either because I'm tensing the upper part of my traps and/or holding my breath while trying to push a heavy weight. Does this happen to anyone else? I'm wondering if I should take some time off training, maybe my bp is high? Not sure. Had to cut the leg press a little short because the headache threw me off.

B1
Straight Bar Curls 105x8+2=10 Standing Dumbell Curl 35pl x 7
Dumbell Extensors 20pl x 6+3=9 15x3 Change
Lever Calf Raise 150x7+4=11 100x5
Lying Leg Curl 125x6+2=8 100x5
Leg Press 750x7+2=9 Leg Extension 135x5

[SmallieBigs]

Makin' some great progress O'Hurley.... I'm thinking about goin' back to DC training starting monday actually... really enjoyed it last time, you must be too...

[O-Train]

Makin' some great progress O'Hurley.... I'm thinking about goin' back to DC training starting monday actually... really enjoyed it last time, you must be too...

I love this kind of training. I found that when I trained with a lot of sets that I couldn't stay focused as well and so the effort wasn't there. With this type of training I can really focus and put in max effort because I know I have to.

[SmallieBigs]

^ I feel much the same... And the variance of exercises is great! Always get to try new personal bests on different exercises... I really do love it as well.

[O-Train]

Had to workout quick today, took a little less than an hour. Did some cardio after I got home; 30 minutes on a stationary bike.

A2
Hammer Strength Chest Press 250x6+2=8 Dumbell Flys 55pl x 8
Seated Military Press 150x7+3=10 Dumbell Laterals 25pl x 6
Skull Crushers (Hammer Grip) bar+65x6+2=8 Supinated Pressdown 120x5
90 Degree Barbell Row 175x5+2=7
Hammer Strength Iso Row 180x7+3=10 V-Bar Lat Pull 135x6

[O-Train]

Not working out today, feel like writing some stuff down so I can retrieve/reference it later.

Training 3 times per week. Emphasis on short intense workouts, lots of rest/recovery. 2 day split with 3 workouts per split day. Different exercises for each workout that target the same muscle groups. Must always have progression with reps/weight lifted. Exercise changed if there is no progression. Everything is written down.

Focus on slow eccentric portion (roughly 4 seconds). Explosive concentric portion. Number of warm up sets depends on muscle group being worked and exercise being performed (generally 1-3 sets). Working set is performed to failure followed by a 30 second rest (roughly 10 deep breaths) then repeated for a second set to failure. This is followed immediately (roughly 30 second rest) by an isolation exercise that targets the same muscle group or the same exercise with a lighter weight. Generally if the exercise is compound in nature it is followed by an isolation exercise. If it is an isolation exercise then the 3rd set is the same exercise with a lighter weight. This is then followed by a loaded and controlled stretch (isometric contraction). This is performed for roughly 1 minute or until it results in significant discomfort (but before injury occurs). Then move on to the next exercise/muscle group.

For experienced individuals rep ranges should be based on feel and percieved effectiveness. General guidelines are at least 7 reps (eg. 5+2) for working sets. Exercises performed with dumbells (especially pressing movements) should be done with a higher rep range, at least 10 reps (eg 7+3). An upper rep range of about 15 reps would apply to all exercises (eg 10+5). Not all exercises are performed in this way. Eg. Squats, Deadlifts, Stiff Leg Deadlifts are performed with straight sets (in the case of squats a drop set is also used w/ a short rest period).

Exercise order:
Chest, Shoulders, Triceps, 2 Back Exercises
Biceps, Forearms, Calves, Hamstrings, Quads

In total six back exercises are selected. Selection is based on aspects of the back that most need improvement. Four areas to look at (simplified): Arm Adduction, Arm Extension, Horizontal Row, Erector Muscles.

Examples of exercises used for these areas: Arm Adduction - Wide Grip (pronated) Lat Pulldown
Arm Extension - V-Bar Lat Pulldown
Horizontal Row - T-Bar Row (Wide hand placement, high elbow position)
Erector Muscles - Deadlift

[O-Train]

Did 40 minutes on the bike today. Going to lose some weight, it should make it easier to diet down later. Form is getting better with the box squats. I will admit that when you do a box squat properly it becomes predominantly a glute/hamstring exercise. I probably shouldn't be doing it as a quad exercise except that I'm trying to improve on my hamstrings so it works out well.

B2
Standing Twisting Dumbell Curl 55pl x 6+3= 9 High Pulley Cable Curl 50x7
Pron/Sup Twists 35pl x 7+4=11 25pl x 4
Seated Calf Raise 145x6+3=9 100x6
Box Squats 275x6 225x9 Leg Extension 135x8
Standing Unilateral Hamstring Curl 70x7+2=9 50x6

[O-Train]

Had a good workout yesterday, didn't get a chance to post it up till now.

A3
Atlantis Chest Press 195x6+2=8 Flat DB Fly 55pl x 7
Standing Military Press 135x6+1=7 Lateral Raises 25pl x 6
Close Grip Bench Press 190x6+2=8 (Change) Supinated Pressdowns 120x7
Cable Long Rows 150x7+3=10
Hammer Lat Pulldown 180x5+3=8 V-Bar Lat Pull 120x6

[O-Train]

B3
Preacher EZ Curls Bar+60x6+2=8 High Pulley Cable Curl 6pl x 3
Wrist Rollers 95x5+2=7
Standing Calf 500x7+3=10 440x4
Good Mornings 190x6+3=9 Lying Ham Curl 100x6
Hack Squat 340x6+3=9 Leg Extension 135x5

[O-Train]

Trying to go up 10lbs on my deadlift each time. I'll see how high I can go before I can't get 3 reps.

A1
Incline Barbell Press 205x7+2=9 (Change) Flat Dumbell Fly 55pl x 5
Machine Shoulder Press 110x7+3=10 Dumbell Laterals 25pl x 5
Rolling DB Tricep Ext. 40pl x 6+2=8 Supinated Pressdown 130x4
Deadlifts 345x3
One Arm Dumbell Row 80pl x 8+4=12 V-Bar Lat Pull 135x6

[O-Train]

Had a good leg workout today. Leg press has went up 60lbs over the last 2 weeks while keeping the same rep total. I think my depth has improved too.

B1
Straight Bar Curls 105x8+4=12 Standing DB Curl 40pl x 5
Behind Back BB Flexors 115x5+3=8 95x4
Lever Squat Calf Raise 160x6+3=9 90x6
Lying Leg Curl 125x6+3=9 100x5
Leg Press 780x7+3=10 Leg Extension 135x5

[gsxr750]

Good numbers man you're making great progress!

[O-Train]

Good numbers man you're making great progress!

Thanks bud.

Workout went well today. Havn't gone to the gym 2 days in a row in a while but it worked fine. Weights have been progressing well for the most part. Not really looking forward to dieiting. The show I want to do in November will probably be the last shot I have for a couple years at least. Kinda worried I won't be able to focus as much as I have in the past. It would be 20 weeks tomorrow and my weight is 224. Looks like I'll have to take some pictures then have comparisons along the way and final pics from the show. The first ones will go up tomorrow and they will be brutal.

A2
Hammer Strength Flat Press 260x5+1=6 Flat DB Fly 55pl x 7
Seated Military Press 155x7+2=9 Side Laterals 25pl x 6
Hammer Grip Skull Crushers Bar + 65 x 6+3=9 Supinated Pressdown 130x5
90 Degree Rows 175x6+3=9
Hammer Strength Iso Row 190x6+3=9 V-Bar Lat Pull 135x7

[O-Train]

All my contest prep stuff is going into this log, I'm lazy so that's the way it will be. The first time I competed I did way too much cardio. The second time I did basically none. This time I'm going to do a reasonable amount. I do tend to lose weight easily so my diet will be the key. I will probably be asking for help/advice with my diet. It is the area I struggle with the most. For some reason even for people that know what they should be doing it helps to be told what to do. I will mention right off the bat that I know I need a fair amount of carbs. I do well on high carb diets.

[O-Train]

Just a couple pics. Lots of work to do. Any guesses on how much weight I'll have to lose?

[wolverine]

My guess is around 20 lbs and you would be looking pretty jacked but maybe less because the hair adds a lot aswell!! Were you a hockey player by chance?? you look like you have skater's quads, very thick!!!

[O-Train]

My guess is around 20 lbs and you would be looking pretty jacked but maybe less because the hair adds a lot aswell!! Were you a hockey player by chance?? you look like you have skater's quads, very thick!!!

Thanks Wolverine. I never played hockey. I have my dad to thank for my short femurs and big thighs. If my legs were as long as they should be I would be about 6' 2'' but I'm 5' 11''.

I think once I hit 200lbs I'll have a better idea of contest weight. For right now I just gotta figure out a diet and start hitting the cardio. Did 30 minutes on the bike tonight. Goal is winning overall, I'll be somewhat dissapointed with anything else.

[O-Train]

Edited diet plan. Already looking better than what I started with. Anyone feel free to comment/critique.

Meal 1
1 1/2 cups quick oats
1 1/2 cups 1% milk
30g whey protein powder

Meal 2 (Non workout day)
1 can tuna
1 cup beans (kidney, black or pinto)
1 cup cooked brown rice

Non-Workout Day (Before leaving work)
60g Whey Protein w/ water

Meal 2 (Workout Day)
1/2 can tuna
1/2 cup beans
1/2 cup cooked brown rice

Pre-Workout
1/2 can tuna
1/2 cup beans
1/2 cup cooked brown rice
(portion sizes for this meal may be smaller, basically Meal 2 is broken up into 2 meals on training days)

Post-Workout
60g whey protein powder
60g dextrose

Meal 3
8oz (Cooked) Boneless Skinless Chicken Breast
300g Potato

Meal 4
1 Cup 1% Cottage Cheese
300g Broccoli (or 1 bunch Spinach/other fibrous carb source)

Non Workout Day
2395 Kcals
Pro 260.5g
Carbs 295.5g (44g Fibre)
Fat 33g

Workout Day
2635 Kcals
Pro 260.5g
Carbs 355.5g (44g Fibre)
Fat 33g

[gsxr750]

Can't comment on the diet but you're looking large in that pic man. Good to see you're winning with your goals. You look to be at the BF where you should start seeing big changes in your physique as you drop the next pounds, so stay motivated and keep us updated!!

[O-Train]

Can't comment on the diet but you're looking large in that pic man. Good to see you're winning with your goals. You look to be at the BF where you should start seeing big changes in your physique as you drop the next pounds, so stay motivated and keep us updated!!

Thanks gsxr. I know that even if I shaved, tanned and had better lighting the pictures would look significantly different. So I'm hoping the changes between those pics and contest day will be huge.

[phatkid77]

i:ll guess close to 40lb to lose..

[O-Train]

i:ll guess close to 40lb to lose..

Yeah I was thinking along the same lines. I'd love to compete at around 200 but it won't happen this time I don't think.

I should mention that my training has been garbage this week. I get in these really weird moods. Once I'm at the gym I'm great and ready to go. For some reason (especially when I'm off work) I just can't motivate myself to do anything. I don't even want to leave the apartment. I think it's stress/depression related. Too much on my mind, messes with my workouts.

[O-Train]

A2
Standing Twisting DB Curl 55pl x 7+3=10 High Pulley Cable Curl 60x7
Pron/Sup Twists 35pl x 7+5=12 25pl x 4
Seated Calf Raise 145x 7+3=10 105x6
Box Squat 285x5 235x9 Leg Extension 135x12
Standing Unilateral Hamstring Curl 70x8+3=11 50x5

[O-Train]

Feel really good right now. I needed to workout badly! Workout went well. Especially considering my weight is dropping.

A3
Atlantis Chest Press 195x7+2=9 Flat DB Fly 60pl x 5
Standing Military Press 135x7+2=9 Lateral Raises 25pl x 6
Tricep Dips BW+15 x 6+2=8 Supinated Pressdown 130x5
Cable Long Rows 165x5+2=7
Hammer Lat Pulldown 180x6+3=9 V-Bar Lat Pulldown 135x5

[O-Train]

Need to figure out a new hamstring exercise. I'll have to look and see if there is a glute-ham raise platform or think up something else.

B3
Preacher EZ Curl Bar+70x5+3=8 Standing DB Curl 40pl x 7
Wrist Rollers 95x6+3=9
Standing Calf 500x8+4=12 440x4
Good Mornings 190x6+2=8 (Change) Lying Leg Curl 100x7
Hack Squat 360x5+3=8 Leg Extension 145x5

[O-Train]

So I've been using this diet fairly consistently for the last 2 weeks. Havn't been getting enough sleep this week. Started feeling run down and my muscles weren't recovering from workouts like normal. Felt really crappy yesterday so I had to go off my diet and get some food in myself because I knew that would help. Ate part of a bag of chips and some high fat natural yogurt (stuff tasted amazing). Then today I had 3 slices of pizza. Today would have been a workout day but that wouldn't be a good idea.

I am probably going to have to re-think my diet and training. It seems like my joints are stiff and kind of achy sometimes. My body hasn't really been liking the high carb, high protein, low fat diet. For my Crea-Genic Log I weigh myself at work but I have also been weighing myself at home using the Wii Fit. Right now I'm dehydrated because I've been sick so I am about 214lbs. I will use the Wii Fit to log my weight here and still weigh myself at work for the other log so the numbers will be slightly different.

I'm starting to think that I may need a little more fat than I'm getting. It would also mean I wouldn't have to eat such large carb meals. As long as my calories in are less than calories out I should lose weight regardless of where the energy is coming from. Part of the reason I like to start dieting early is that it gives me lots of time to tweak things. So I will be changing things over the next couple weeks and seeing how I respond to it.

Meal 1
1 1/2 cups quick oats
1 1/2 cups 1% milk
30g whey protein powder
~765Kcals

Meal 2 (Non workout day)
2 cans tuna
2 cups cooked brown rice
~672Kcals

Meal 3 (Non Workout Day)
60g Whey Protein w/ water
~240 Kcals


Meal 3 (Workout Days)
Remainder of Meal 2


Post-Workout
60g whey protein powder
60g dextrose
~480Kcals

Meal 4
8oz (Cooked) Chicken Breast
150g Potato
150g Fibrous Carbs(or about 50Kcals worth)
~568Kcals

Meal 5
1 Cup 1% Cottage Cheese
4oz (Cooked) Chicken Breast
~347 Kcals

Non Workout Day
2592 Kcals
Pro 309g 47.3%
Carbs 259g 39.6%
Fat 38g 13.1%

Workout Day
2832 Kcals
Pro 309g 43.3%
Carbs 319g 44.7%
Fat 38g 12.0%

[O-Train]

I'm thinking something like 300g Pro, 190/250g Carb, 80g Fat. 1200Kcals, 760/1000Kcals (Non-workout/Workout Days), 720Kcals. 2680Kcals Non Workout Days, 2920Kcals Workout Days. Non-Workout Day Pro 45% Carb 28% Fat 27% Workout Day Pro 41% Carb 34% Fat 25%.

Not sure what the meals will look like. I want to keep the post-workout meal and the first meal carb heavy. So those two will be 175g of carbs. Leaving only 75g of carbs for the rest of the day. For the fat I'm thinking fish oil and/or salmon. I also have flax seed which I can grind up. I'll throw in some peanut butter and maybe some olive oil. Just have to make sure I don't get carried away.

[O-Train]

Weight this morning was 215lbs. I like the added fat but it's hard to not get carried away. Keeps the portion sizes much smaller though and I don't feel nearly as bloated.

A1
Decline Barbell Press 225x7+2 Flat Dumbell Fly 60pl x 4
Machine Shoulder Press 115x6+2=8 Dumbell Laterals 25pl x 7
Rolling Dumbell Extensions 40pl x 6+3=9 Supinated Pressdown 130x5
Deadlift 355x2
One Arm Dumbell Row 85pl x 6+2=8 V-Bar Lat Pulldown 135x9

[JonnyO]

I'm thinking something like 300g Pro, 190/250g Carb, 80g Fat. 1200Kcals, 760/1000Kcals (Non-workout/Workout Days), 720Kcals. 2680Kcals Non Workout Days, 2920Kcals Workout Days. Non-Workout Day Pro 45% Carb 28% Fat 27% Workout Day Pro 41% Carb 34% Fat 25%.

Not sure what the meals will look like. I want to keep the post-workout meal and the first meal carb heavy. So those two will be 175g of carbs. Leaving only 75g of carbs for the rest of the day. For the fat I'm thinking fish oil and/or salmon. I also have flax seed which I can grind up. I'll throw in some peanut butter and maybe some olive oil. Just have to make sure I don't get carried away.

never mind I read it wrong. lol. I thought the two meals were 175g carbs each not total for the two so I was going to say you prolly dont need the added fats in there.

[O-Train]

never mind I read it wrong. lol. I thought the two meals were 175g carbs each not total for the two so I was going to say you prolly dont need the added fats in there.

Agreed, that would be a ton of carbs.

I like the added fat so far. I want to make it very clear to anyone reading that I have a fairly easy time dieting. I think that by keeping my protein intake high (some will think 300g isn't a lot but it is the most I've consistently eaten) and my calories below my daily requirement I will drop body fat. I kind of naturally throw in cheat meals and cardio. For whatever reason I can kind of tell what my body needs. So I just try to listen and when I feel run down I eat a bit more. It's an instinctual thing I guess.

I must have been eating a lot more calories than I thought I was. I've noticed more muscle soreness lately compared to before I started dieting. I don't want to decrease the intensity of my workouts but I may have to change some things.

Lost another hamstring exercise today. It was a plate loaded lying leg curl. I'm going to sub in a stack loaded lying leg curl (not a lot of options for hamstrings). I will probably also start doing stiff legs again and sub out deadlifts. Deadlifts will be too taxing and I will increase the rep range for the stiff legs. I would have liked to sub in glute ham raises but the only way I could do them is using a loaded barbell on the floor. I get knee pain and my hamstrings cramp up when I do these (plus I don't think my hamstrings are strong enough to get the full benefit).

B1
Straight Bar Curls 110x7+2=9 Standing Dumbell Curls 40pl x 7
Behind Back Flexors 115x6+3=9 95x4
Lever Squat Calf Raise 160x7+3=10 110x5
Lying Leg Curl 125x7+2=9 100x4 Change
Leg Press 800x6+3=9 Leg Extension 145x4

[O-Train]

A2
Hammer Strength Flat Bench 260x5+1=6 (Change) Flat DB Fly 60pl x 6
Seated Military Press 155x8+2=10 Laterals 25pl x 5
Hammer Grip Skull Crushers Bar+70x6+2=8 Supinated Pressdown 130x7
90 Degree Rows 175x7+3=10
Hammer Strength Iso Row 190x7+3=10 V-Bar Lat Pull 135x6

[O-Train]

I've decided I won't be competing this year. Just too many other things going on to justify the time commitment. Probably won't be on the site as much either. Still going to try and lose some weight but it will be slower and my diet won't be strict.

[O-Train]

Well, now that I've decided to not compete I feel less stressed. It's silly I was stressing myself out over something several months down the road but that's just the way I am. Had a good workout today. First time curling the 60 pounders, felt good. I'm also kinda glad I'm not competing because it means I get to eat and grow some more! I'm similar in size to guys that I considered a lot bigger than me 2 years ago. I think ideally I should lose weight really slowly and get down a little closer to 200lbs. Or at the very least maintain weight but lose bf.

I've noticed lately even though I was losing weight I think I was putting on some muscle too. Stretch marks keep slowly growing so I assume because my weight is dropping I'm adding some muscle. I believe the main reason is that my protein intake increased. Also because of the Krea-Genic log I was actually taking creatine on a regular basis. Training more often, and trying to go harder in the gym.

I still want to eventually compete at over 200lbs. Not sure if I have those cards but I'm going to try.

Bumped up a lot of my weights today. Low rep ranges, but workout went well.

B2
Standing Twisting DB Curl 60pl x 4+2=6 High Pulley Cable Curl 6pl x 6
Pron/Sup Twists 40pl x 5+2=7
Seated Calf Raise 155x4+2=6 110x5
Box Squats 285x6 235x6 Leg Extension 145x7
Standing Uni Ham Curl 80x6+2=8 50x5

[O-Train]

A3
Atlantis Chest Press 200x6+2=8 Flat DB Fly 60pl x 5
Standing Military Press 135x6+3=9 Lateral Raise 25pl x 6
Tricep Dips BW+20x7+2=9 Supinated Pressdown 130x6
Cable Long Rows 165x6+2=8
Hammer Strength Lat Pulldown 180x7+3=10 V-Bar Lat Pulldown 135x5

[JonnyO]

Too bad your not going to compete but also glad that your at ease now, it sure makes training a lot more fun now I bet without the added pressure/stress. I know exactly how you feel bro.

I think the time off to grow will do you a lot of justice and when its time to bring it you'll be that much better. Do you plan to follow a regimented diet and make modifications along the way for growth?

[O-Train]

Too bad your not going to compete but also glad that your at ease now, it sure makes training a lot more fun now I bet without the added pressure/stress. I know exactly how you feel bro.

I think the time off to grow will do you a lot of justice and when its time to bring it you'll be that much better. Do you plan to follow a regimented diet and make modifications along the way for growth?

Thanks Jonnyo. I won't be following a strict diet although I'll definitely be keeping my protein intake higher because I saw the benefit of that in a short time. Probably keep calories roughly 4-5k with lots of complex carbs and some healthy fat thrown in there. I'm going to try and stay away from the junk food more this time. I'm sure you can relate that when your significant other is pregnant it's easy to start gaining weight along with them.

I know now that when things settle down a bit and I decide to compete I will have to be in better shape to start prep. Losing 40lbs may work for IFBB pros but I don't think it will work for me.

[O-Train]

Had a really good workout yesterday. I had a spotter for hack squats because I was afraid of getting stuck at the bottom so I wasn't pushing myself as hard as I could. Of course right before I started my buddy who was spotting me told me about a guy who got his leg crushed in the same machine a few years ago. Leg broke and he got pinned under the weight. Rotated stiff leg deads (Romanian) back in. Love that exercise.

B3
Preacher EZ Curl bar+70x6+3=9 Standing Dumbell Curl 45pl x 3
Wrist Rollers 95x7+3=10
Standing Calf Raise 520x7+3=10 460x4
Stiff Leg Deadlifts 275x7 Lying Leg Curl (Atlantis) 90x8
Hack Squats 360x6+3=9 Leg Extension (Strive) 145x7

[O-Train]

Havn't trained since last Monday. Got the flu last week and have been kinda down in the dumps. Not a lot of motivation to go to the gym. Decided it might be time to modify my program. Want to focus a little more on strength.

Instead of rotating exercises for each muscle group I'm going to focus on specific exercises and change the % 1 RM for each workout. So workout 1 will be 70% 1 RM, 2 will be 80 % and 3 will be 90%. Going to start with Upper Body at 70% then do Lower Body at 90% so that the heavier days are offset from each other. Same general workout scheme as before. Keeping rest pause sets for 70/80% days (for applicable exercises) and dropping the rest pause for 90% days. Going to try and push really hard and fast with the lighter weight. Try and get my lazy nervous system working a little better.

Going to use a box for squats but instead of sitting right down I'll be using it to gauge depth so that I go just below parallel and touch the box.

I will increase weight after 1 full rotation (doing an exercise at 70/80/90%). The increase will be based on the new 1 RM calculated using the highest value from the 3 workouts.

Exercises I picked and estimated starting 1 Rep Max

A
Decline Bench Press 270
Seated Military Press 192
Close Grip Bench 221
90 Degree (Pendlay) Rows 210
V-Bar Lat Pulldown (Need to figure out)

B
Straight Bar Curls 132
Wrist Rollers 114
Standing Calf Raise 624
Squats 331
Stiff Leg Deadlift 330

timinvermont.com/fitness/orm.htm (1 RM calculator)

[O-Train]

A 70%
Decline Bench Press 190x11+4=15
Seated Military Press 135x10+3=13
Close Grip Bench 155x8+3=11
90 Degree Rows 150x11
V-Bar Lat Pulldown 150x10+3=13

[O-Train]

Training hasn't been good the last two weeks. Too much other stuff going on. Glad I got into the gym today. Kinda sad that this was my heavy day. Hopefully I can become more consistent and bring the weights up. The good thing is I'm finally getting good depth with my squats. Using a low bench and just touching at the bottom. I can feel it a lot in my hamstrings and they have improved but still need work.

B1 90%
Straight Bar Curls 120x4+1=5
Wrist Rollers 100x6+2=8
Standing Calf Raise 560x5+3=8
Squats 300x5 225x11
Stiff Leg Deadlift 295x5

[O-Train]

I've been noticing that when I train chest, shoulders, triceps (in that order) that my rep totatals go down a bit for shoulders than down a bit for triceps. Not sure if this will really mess up the 1RM calculations because I always train in this order. Had a good workout today. Didn't have food before my workout so I got a Darryl's natural oatmeal/protein bar (or something like that). Kept my energy up a lot at the gym although I think it would have been best about 30 minutes before training not right before.

Visiting family and getting married next week so that will affect training. Hopefully be able to get in 1 or 2 workouts.

A2 80%
Decline Bench Press 215x8+3=11
Seated Military Press 155x7+2=9
Close Grip Bench Press 175x5+2=7
90 Degree Rows 170x8+3=11
V-Bar Lat Pulldown 165x9+3=12

[O-Train]

Well, looks like today's workout will be the only one this week. Getting married tomorrow so things have been a little hectic. Glad it was leg day, calm me down for tomorrow. Workout went ok. I think I strained a bicep tendon last week because I've had a weird pain in my left bicep ever since. Not sure if training biceps at 90% of 1RM is a good idea. That was the one muscle group I was initially a little worried about.

B2 70%
Straight Bar Curls 95x11+3=14
Wrist Rollers 80x11+3=14
Standing Calf Raise 440x10+BW to failure (this set got messed up)
Squats 235x17 (1 min rest) 235x6
Stiff Leg Deadlift 230x10

[O-Train]

It doesn't make sense to use the higher rep lower weight sets to predict 1RM so I'll stick with only using the 90% days. Otherwise sets like 235x17 mess everything up. Another heavy day tomorrow, looking forward to it.

[O-Train]

Good workout today. Still have some pain in my left bicep, really wondering what I did to it.

A3 90%
Decline Bench Press 245x5+2=7
Seated Military Press 175x5+1=6
Close Grip Bench 200x5+1=6
90 Degree Rows 190x5
V-Bar Lat Pulldown 180x6+2=8

[O-Train]

Well, lifting has been inconsistent but I finally got through one rotation. Only lift that didn't improve was biceps. I think I'll switch to an EZ curl bar. Hopefully that will cause less problems than the straight bar.

Straight Bar Curl 132 - 131 (-1) Change
Wrist Rollers 114 - 116 (+2)
Standing Calf Raise 624 - 630 (+6)
Squats 331 -338 (+7)
Stiff Leg Deadlift 330 - 332 (+2)

Decline Bench Press 270 - 276 (+6)
Seated Military Press 192 - 197 (+5)
Close Grip Bench 221 - 225 (+4)
90 Degree Row 210 - 214 (+4)
V-Bar Lat Pulldown (New 1RM 209)

[O-Train]

I guess my log is the perfect place to just banter and ramble about things I've been thinking about.

I've noticed, as I'm sure a lot of guys have. That as I get bigger I think of my new size as the baseline. As if I've always been this size. I visited my parents last week and was looking at some old pictures. I was one skinny kid! Maybe one step up from the 120lb weakling. If I hadn't started training at 14 I would have been even smaller. I know that my body doesn't want to be big. Trained for 4 years, I think I got up to 180lbs at almost 6'. Then a couple months in the army and bam...down to ~150.

I see guys in the gym just starting out and I think well man, they're tiny...but what would I look like today if I had never started lifting weights. Probably 50-60lbs lighter with about the same amount of bodyfat...that's crazy.

I think Phatkid was right. I was never meant to be a big person. Small bone structure and a relatively fast metabolism. I love lifting weights. I guess getting bigger and stronger is a byproduct of that. I think it fuels my addictive personality. If I don't get my weightlifting fix well than look out. It's more mild but suprisingly similar to a drug addiction. I just know that a lot of stuff may be bothering me, there may be a lot of problems, but after a good workout...well...everything is going to be just fine.

[O-Train]

Still had my last B workout to do. Went well. Left bicep is still bothering me but I can work through it.

B3 80%
Straight Bar Curls 105x9+2=11
Wrist Rollers 90x9+2=11
Standing Calf Raise 500x8+3=11
Squats 265x10 (1 min rest) 225x10
Stiff Leg Deadlift 265x8

[O-Train]

So I forgot to calculate my numbers for today and also left my workout log at home. Messed everything up. Thought it was my 90% A workout today. Tried to remember what I did last time and add 5lbs. I think I might just do that for most of the exercises (maybe not the bicep/forearm ones) and probably more weight for the leg exercises. It's kind of a pain calculating new 1RM weights every 2 weeks then multiplying by percentages. I'm thinking the bicep pain is coming from my back exercises. Especially the eccentric phase of the 90 degree barbell rows.

A1 90%
Decline Benchpress 250x4+1=5
Seated Military Press 180x5+2=7
Close Grip Bench 205x4+2=6
90 Degree Barbell Rows 195x6
V-Bar Lat Pulldown 195x5+2=7

[O-Train]

Felt like figuring out Kcals today to get a general idea. Roughly 3500-3600. Today was a non-workout day so Calories are lower than workout days by about 500. Not really bulking, not dieting, just eating.

[O-Train]

Had a good workout today. Only problem was after squats my lower back felt like ass. Made stiff leg deads all the more fun. I'm thinking it's the combination of squats, stiff legs and the pendlay rows (90 degree) that is doing it. Not recovering properly between workouts. Going to take out the Rows because I think they are also contributing to the pain in my left bicep/forearm. Need to think of a good compound back exercise that's easy on the erectors. Maybe seated rows with a high elbow position. Straight bar with D handles, focus on the midback.

B1 70%
Standing EZ Bar Curls Bar+90x7+1=8 (too heavy)
Wrist Rollers 85x10+2=12
Standing Calf Raise 460x9+4=13
Squats 250x15 (1 min. rest) 225x11
Stiff Leg Deadlift 240x9

[AlladdinSane]

Put your bicep on a foam roller or ball, maybe. I've used a lacrosse ball in the past when my biceps or forearms feel out of whack. Totally takes care of the prob.

[O-Train]

Put your bicep on a foam roller or ball, maybe. I've used a lacrosse ball in the past when my biceps or forearms feel out of whack. Totally takes care of the prob.

Thanks Alladin, I'll see what I have kicking around and give that a try.

Edit: Found something that seems to work. A plastic bottle of water, filled it up with water, works great!

[O-Train]

Taking a few days off the gym. Bicep is more tight than sore, probably a fairly minor strain. Would have went away by now but I trained a few times while it should have been healing. I'll wait till Wednesday to do Chest/Shoulders/Triceps/Back. Should be feeling better by Friday hopefully so I can do some direct bicep work.

[O-Train]

Got in a good workout today. Changed up a lot of exercises. Went heavy on most of the exercises. Not sure if I'll stick with the 70,80,90% workouts. I'll have to think about it.

Started doing flat bench again. My grip isn't as wide and I'm trying to go right down to the chest and tuck my elbows. The bar seems to come down lower on the chest which makes sense. It will take a little while to adjust to benching like this. I also started doing rolling tricep extensions with an EZ bar. I bring my hands behind my head right down to the bench. Gives the long head of the triceps a great stretch/contraction.

Trying to focus on the middle/lower part of the trapezius and rhomboids so I started doing high elbow seated rows. Exercise felt great but it took me a really long time to get to the point where I can get a lot out of this exercise. You really have to know how to keep your shoulders back and set your scapula properly.

Did a lot of drop sets today.

A
Flat Bench Press 225x3 135x12
Seated Military Press 185x3 135x6
Rolling EZ Bar Extension Bar+90x3 Bar+50x9
One Arm Dumbell Rows 85pl x4 70pl x5
High Elbow Seated Row 90x7 75x5

[AlladdinSane]

Started doing flat bench again. My grip isn't as wide and I'm trying to go right down to the chest and tuck my elbows. The bar seems to come down lower on the chest which makes sense. It will take a little while to adjust to benching like this.

Try to "meet" the bar at the halfway point with your chest. Form will take care of itself.

[O-Train]

Try to "meet" the bar at the halfway point with your chest. Form will take care of itself.

Do you mean I should puff out my chest as the bar is descending? Or does it happen naturally when you breath in and your chest cavity expands? I don't completely understand.

[AlladdinSane]

Do you mean I should puff out my chest as the bar is descending? Or does it happen naturally when you breath in and your chest cavity expands? I don't completely understand.

For me my chest cavity expands when I pull in my air before the the descent. I don't pull my air in till I have my back arched. As the bar lowers I try to "meet" it halfway by trying to get a tighter arch, pulling the scaps together more, contracting the lats super hard, all that shit.

Try getting a wide grip (bench-grip) cable row to touch where the bar would touch during a bench.

So difficult to explain and so easy to demonstrate, man. Sorry.

[L3]

when i started benching with my eblows at sides and flare at top, i felt it in my biceps more... yesterday my trainer told me i was a retard.. and had me do wide grip with elbows flared out the entire time with the bar hitting almost my clavicle

[AlladdinSane]

when i started benching with my eblows at sides and flare at top, i felt it in my biceps more... yesterday my trainer told me i was a retard.. and had me do wide grip with elbows flared out the entire time with the bar hitting almost my clavicle

Does he call that a "bench press"?

[L3]

yep, right after she won the nationals :)

[O-Train]

Do you think this would be beneficial for bodybuilding or just powerlifters? I found that when I squeeze my traps and try to pull the bar apart I can lift more weight but I feel it less in my chest.


For me my chest cavity expands when I pull in my air before the the descent. I don't pull my air in till I have my back arched. As the bar lowers I try to "meet" it halfway by trying to get a tighter arch, pulling the scaps together more, contracting the lats super hard, all that shit.

Try getting a wide grip (bench-grip) cable row to touch where the bar would touch during a bench.

So difficult to explain and so easy to demonstrate, man. Sorry.

[AlladdinSane]

Do you think this would be beneficial for bodybuilding or just powerlifters? I found that when I squeeze my traps and try to pull the bar apart I can lift more weight but I feel it less in my chest.

This will be beneficial for BBing as well as PLing.

[O-Train]

Still having some bicep/forearm issues with my left arm. May have to get a deep tissue massage and see if that helps. Not sure what the problem is. My left arm feels weaker and there is pain when my bicep is flexed and the forearm is close to the upper arm. Didn't do a forearm exercise and went fairly light with biceps today.

B2
Seated Bicep Curl (no twist) 40pl x 8+2=10
Standing Calf Raise 540x6+3=9
Squats 295x8 1 min rest 225x10
Stiff Leg Deadlift 275x7

[AlladdinSane]

How does your bicep feel when you squat? Where are your hands positioned when you squat?

[O-Train]

How does your bicep feel when you squat? Where are your hands positioned when you squat?

I don't notice any pain or tightness when squating. I have the bar sitting high with my index finger on the smooth ring so my hands are out quite wide. Probably similar hand placement to a wide grip you would take with a bench press.

Also I have another question for you. When I do shoulder press with a barbell I only bring the bar down to the bridge of my nose. Would going deeper be more beneficial. I feel like I'm not using a full ROM. How deep do you go with military press and do you think going right down to the collar bone may cause shoulder problems?

[AlladdinSane]

I'd go deeper w/ the shoulder press. THE PROVISO: bring your grip in. I grip inside the rings, in the middle of that section of knurling. This keeps your elbows a little more in front of you at the bottom. Flaring the elbows for the top half of the lift is fine, but in the bottom half you'll be asking for shoulder probs fersher.

As far as the bicep, I'd say that not feeling during squats would most likely rule out the short/inner head of the brachii. So I'd be thinking the long/outer head (obviously). Maybe adhesions in there causing a sort of "binding" to the brachialis giving you a feeling of near tearing at a point of intense muscular contraction. If that's the case, ART to get rid of the scar tissue/adhesions should take of something that simple in 1 treatment.

That being said, I'm not a professional.

[O-Train]

I'd go deeper w/ the shoulder press. THE PROVISO: bring your grip in. I grip inside the rings, in the middle of that section of knurling. This keeps your elbows a little more in front of you at the bottom. Flaring the elbows for the top half of the lift is fine, but in the bottom half you'll be asking for shoulder probs fersher.

As far as the bicep, I'd say that not feeling during squats would most likely rule out the short/inner head of the brachii. So I'd be thinking the long/outer head (obviously). Maybe adhesions in there causing a sort of "binding" to the brachialis giving you a feeling of near tearing at a point of intense muscular contraction. If that's the case, ART to get rid of the scar tissue/adhesions should take of something that simple in 1 treatment.

That being said, I'm not a professional.

Awesome, I appreciate it. I know exactly what you mean about the shoulder press, that makes perfect sense. I'll have to drop the weight a fair amount but I know in the long run I will benefit from it.

I'll have to look into ART. For now I'll just keep massaging the area. Maybe I'm just falling apart. Triceps still feel slightly sore and I trained them a week ago. I guess it takes a while to adjust to using lower reps and heavier weight.

[O-Train]

Almost forgot to add something I wanted to mention. Normally post-workout I take 60g dextrose and 60g whey protein w/ water. Today I added 1/4tsp of sea salt. I came really close to throwing up today. Normally doesn't happen. I'll try it again on a non leg day and see what happens.

[AlladdinSane]

You should've changed your handle to "O-Face". :D

(I thought it was funny anyways, lol)

[AlladdinSane]

N/M.

[O-Train]

N/M.

I started a new log on a different site. I was spending too much time posting here so I stopped altogether. Your advice is appreciated.

[natenator]

I started a new log on a different site. I was spending too much time posting here so I stopped altogether. Your advice is appreciated.
then why did you come back?

[O-Train]

then why did you come back?

Just letting Alladin know why I wasn't posting in the log anymore. I also wanted to ask some guys a couple questions.

[O-Train]

May as well start from the first workout. Totally different program: Jim Wendler's 5/3/1. Still new to it but I like it so far.

First 4 workouts are 3x5 65,75,85% (of 90% 1RM) for the main 4 lifts. Last set is done to failure.

Day 1
Military Press 85x5 100x5 110x12
Dips BWx8 BWx10 BWx8
Pendlay Rows 135x7 185x8 185x8+135x6
High Elbow Seated Row 6pl x9 8pl x6 12pl x3+11pl x5+10pl x5

Day 2
Deadlift 240x5 275x5 310x8
Barbell Lunges 135x6 135x9 Uni Leg Ext. 55x5+65x2+75x2+65x2+55x3
Glute Kickbacks 50x5 60x7 60x4+50x12
Standing Calf Raise 200x7 240x8 260x10

Day 3
Bench Press 150x5 175x5 195x12
Rolling Tricep Extension (EZ bar) bar+50x6 +90x7 +90x6+70x4
Dumbbell Rows 60x6 80x10 90x10
Side Laterals 20x8 25x10 30x7
External Rotations 5x8 5x8

[O-Train]

Wanted to train Wednesday but I think my wife would have killed me if I went to the gym on her birthday. Found out today that the gym only has one leg press and one standing calf raise. The leg press is more like 60 degrees than 45 and it's an old cybex machine that's heavy at the top and lighter at the bottom. I miss the donkey calf raise at the other gym.

The Goodlife has a lot of strong guys, which is encouraging. I need to get my squat up to around 500lbs for it to be respectable. Bar felt heavier than it should have today. I think once I figure out the low bar placement it will help a lot. Lots of work to do. My max rep sets for deadlift/squat arn't as good as bench/mil press because I was using a belt when max testing.

Squats 215x5 250x5 280x8
Good Mornings 135x7 135x6
Cybex Leg Press 540x6 630x6
Standing Calf Raise 220x8 260x8 280x8+240x4

[faller]

I was hopeing you would start a journal here.

[O-Train]

I was hopeing you would start a journal here.

When are you planning on starting the program and which assistance work do you plan on using? I'm kinda doing the Triumvirate only with less volume and more exercises.

[faller]

I've had a shitty start to the the new year, old injuries and what not. I've taken close to 6 wks off trying to get things in order. Just gotten back to the gym this week, i was a bit surpriced how little amount of strength I lost in that time, so i'm thinking in 4 to 6 weeks I should be ready to start.

I'd also like to read the book a couple more times...

So you're doing the 3 day program right?.. Day 1 is say Monday, so day 4 is the following Monday squat?

So far i've got JM Press, Good Mornings, one arm DB rows, possibly dips for Tri's, one of my issues is shoulder so i probably won't do any shoulder assistance work for a while. I might through some flys in there. I'll be doing the 3 day a week simply for recovery purpose's.

[O-Train]

I've had a shitty start to the the new year, old injuries and what not. I've taken close to 6 wks off trying to get things in order. Just gotten back to the gym this week, i was a bit surpriced how little amount of strength I lost in that time, so i'm thinking in 4 to 6 weeks I should be ready to start.

I'd also like to read the book a couple more times...

So you're doing the 3 day program right?.. Day 1 is say Monday, so day 4 is the following Monday squat?

So far i've got JM Press, Good Mornings, one arm DB rows, possibly dips for Tri's, one of my issues is shoulder so i probably won't do any shoulder assistance work for a while. I might through some flys in there. I'll be doing the 3 day a week simply for recovery purpose's.

Yup, I'm doing 3 days/wk. It fits my schedule and just seems to work better for me (at least with other programs). The squat day is the following monday that's correct. With the deload week Wendler suggests combining the military press and deadlift workout on the monday so it all gets done in 1 week.

[O-Train]

Bicep was bothering me when I went heavier with pendlay rows. It's not really painful it just feels like its tight/constantly contracting. I'll have to keep the pendlay rows light if I want to do them. Accidentally did 5 reps for my first two sets of mil. press instead of 3. I'm recording it as 3 so I don't look at my log book later and get messed up.

Military Press 90x3 105x3 120x9
Dips BWx9 BWx10 BWx11
Pendlay Rows 135x5 185x8 205x4+135x12
High Elbow Rows 8pl x7 10pl x6 11pl x7+10plx3

[O-Train]

Had a fairly good workout today. Felt really tired and it seemed like my bp was high. Had to wait till I got home to have my post-workout shake because I think I would have thrown up otherwise.

Deadlift 255x3 290x3 330x6
Barbell Lunges 135x10 135x10
Glute/Ham Kickbacks 60x10 70x8 80x7
Standing Calf Raise 220x7 260x10 280x8

[O-Train]

Glad I finally made it to the gym. More relaxed now.

Bench Press 160x3 185x3 205x10
EZ Bar Rolling Extensions +90x8 +70x12
Dumbbell Rows 60pl x6 90pl x10 90pl x 10
Side Laterals 20x7 30x10 30x8
External Rotations 5x8 5x8

[O-Train]

Well I knew there were a few good powerlifters at the gym I just started training at. That may have been a bit of an understatement. A couple of people on this site may know some of these guys: http://news.guelphmercury.com/Sports/article/598379

[O-Train]

It's been a stressful, sleep-deprived week. Job interview tomorrow so it's good I made it in to the gym today. It may be a few weeks before I get a decent routine setup so that I can go to the gym more consistently.

Squats 230x3 260x3 295x6
Good Mornings 135x8 135x7
Leg Press 540x8 680x7+Uni Leg Ext. 70x8+60x8
Standing Calf Raise 220x8 260x8 280x9+240x5

[O-Train]

Quick update. Been away from the gym for a while. Still adjusting to the new baby plus a toddler. Going in on Mon/Tues so hopefully I havn't regressed too much.

Started taking the multi-vitamins from TS and also getting more consistent with fish oil intake and started taking creatine again. Getting ready for when I can get back at it. Weight is still 220, bf probably around 18%.

New job starting in April. It starts/ends earlier in the day so I'll be able to start training after work again. Really looking forward to it.

The time off is ok because it gives me more of chance to work on my left bicep. Definitely some tendonitis going on in my shoulder also...some clicking and more crunchy than the other one. Had it before with the same shoulder. If I had the time and money I'd see a Chiro but for now I'm trying some homebrew myofascial release. Will take a little while to see improvement but I can already tell it's starting to help.

[O-Train]

Trying to really pinpoint exactly what is causing problems with my left bicep. Found a Youtube Page with a bunch of different diagnostic tests that physiotherapists use ie. Yergason's Test, Speed's Test, Empty Can Test, O'Brien's Test, Neer's Test, Hawkin's Test.

http://www.youtube.com/user/bigesor