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Let the bulking begin! Pwr_Machine's Training Log

Thanks Liftbig and Sinjinsmythe33. Everyone clueing me in on what to think about helped. I wasn't near as explosive as usual, but my brain was thinking about all those little things and I think that slowed me down a bit. It'll take some getting used to.
 
Workout 2 - 8/15/03 (Week 2)

Back RPE = 14
Lat Pulldowns 130 x 8, 160 x 8, 190 x 8
Seated Rows 150 x 8, 170 x 8, 190 x 8
DB Bent Rows 75 x 8 x 8

Again, my back gets tight then returns to normal. Blah. Better than earlier this week though.

Traps
DB Shrugs 80 x 12, 90 x 12, 100 x 12
Shrugs 315 x 12 x 12 x 12

Triceps
Rope Pushdowns 70 x 5, 75 x 5, 80 x 5
Lying Rope Extensions 65 x 5 x 5, 70 x 5
Overhead Cable Extensions 60 x 5, 70 x 5 x 5

Hams RPE = 12
Lying Leg Curls 120 x 8 x 8, 130 x 8
Seated Leg Curls 140 x 8, 155 x 8 x 8
 
Week 2 - Calorie Intake

Below are my average calories, protein, fat, and carbs from week 2. Although my weight is up 14 pounds, my percent bodyfat has not changed significantly. Next week, I plan on bumping my calories up to 4500.

Calories 2987
Protein 300.5
Fat 171.8
Carbs 296.3

I'm 237! :D
 
Re: Week 2 - Calorie Intake

pwr_machine said:
Below are my average calories, protein, fat, and carbs from week 2. Although my weight is up 14 pounds, my percent bodyfat has not changed significantly. Next week, I plan on bumping my calories up to 4500.

Calories 2987
Protein 300.5
Fat 171.8
Carbs 296.3

I'm 237! :D
Click to expand...

Nice!! Looks like you have already made some impressive gains!
 
Measurements after 2 weeks of bulking - 8/16/03

Measurements

Resting Heart Rate 68 bpm
Fasting Blood Sugar 85
Blood Pressure 130/86 (before breakfast)

Weight 237 (+12)
BodyFat 14.9% (7-site) (+.5%)
Neck 16 1/2 (+1/8)
Shoulders 53 3/4 (+1 3/8)
Chest 48 3/8 (+1 5/8)
Back 19 1/2 (measured crease of armpit to crease of armpit) (+1 1/2)
Waist 37 7/8 (smallest, abdomen) (+1 1/8) OUCH! :D
Hips 43 1/2 (largest, butt) (+1/8)
Upper Arms 17 3/4 (+5/8)
Forearms 14 3/4 (+1/2)
Quads 27 1/8 (mid thigh) (+1)
Calves 16 (+3/8) slowly but surely
 
I also wanted to note that my largest mm increase in skinfold measurement was 5 mm at the suprailiac fold. I guess that's where I'll be storing most of my fat.
 
Re: Re: Measurements after 2 weeks of bulking - 8/16/03

cheesecake said:

:fro:

That's the price you have to pay to be one of the big boys.

All of your gains sound solid.
...chad...
Click to expand...

I will surpass your bodyweight! :lmao:
 
Re: Measurements after 2 weeks of bulking - 8/16/03

pwr_machine said:
Waist 37 7/8 (smallest, abdomen) (+1 1/8) OUCH! :D
Click to expand...

:fro:

That's the price you have to pay to be one of the big boys.

All of your gains sound solid.
...chad...
 
Measurements after 2 weeks of bulking - 8/16/03

pwr_machine said:
I will surpass your bodyweight! :lmao:
Click to expand...
You've still got a ways to go on that one. :)

I just stepped on our digital scale here at the office. I'm up to 272, and hopefully bf % is decreasing.
...chad...
 
Re: Measurements after 2 weeks of bulking - 8/16/03

cheesecake said:

You've still got a ways to go on that one. :)

I just stepped on our digital scale here at the office. I'm up to 272, and hopefully bf % is decreasing.
...chad...
Click to expand...

35 pounds. :D
 
Do you have an upper weight limit in mind? I get tired of eating sometimes, even when I really back off I'll start eating hard after a few days and it just gets old.
 
DBCooper said:
Do you have an upper weight limit in mind? I get tired of eating sometimes, even when I really back off I'll start eating hard after a few days and it just gets old.
Click to expand...

No upper limit yet. I'd like to keep my bodyfat in check, maybe 15-16 at the most. Other than that, I wish to keep gaining until early next year. Hopefully, I'll have enough mass to diet down for a show.
 
pwr_machine said:


No upper limit yet. I'd like to keep my bodyfat in check, maybe 15-16 at the most. Other than that, I wish to keep gaining until early next year. Hopefully, I'll have enough mass to diet down for a show.
Click to expand...

Sounds like a great plan!

If you were to critique yourself right now, what areas do you feel that need the most attention?
 
louden_swain said:


Sounds like a great plan!

If you were to critique yourself right now, what areas do you feel that need the most attention?
Click to expand...

Calves! In fact, I'm going to add a 3rd day of calves to my workout starting this week.

And bringing out my quads a bit more. I spent years squatting wide. So, I've been doing everything with a close stance and hoping that'll promote further growth.
 
My body is a little banged up this morning. I went see Man Made God, Spineshank, Powerman 5000, and Adema last night at the House of Blues in New Orleans. It was a good show, but I feel like I have been hit by a truck. My neck and knees are shot. And a sprained thumb. I just hope it doesn't interfere my workout today. By the way, Powerman 5000 stole the show!
 
You sprained your thumb? Stay out of the mosh pit. dude. jk


That`s a nice increase in LBM. VERY motivating. You show what hard work and planning well can do.

Looking forward to more.
 
Degree of muslce soreness on a scale of 1-10 using the VAS as described earlier

Following quads on 8-14-03
12-hr = .5
24-hr = .75
36-hr = .5
48-hr = 0

Following chest on 8-14-03
12-hr = 1.0
24-hr = 1.5
36-hr = 2
48-hr = 2.5

Following back on 8-15-03
12-hr = .5
24-hr = .75
36-hr = 0
48-hr = 0

Following hams on 8-15-03
12-hr = .5
24-hr = 1.0
36-hr = .5
48-hr = 0
 
cheesecake said:

I was just teasing.

I would have loved to have seen the faces of the kids when you two came into the pit.
...chad...
Click to expand...

:D It is a sight. Bigguns15 holds her own. And the kids sporting wife beater t-shirts usually step aside when our crew enters the pit. And there are other adults, just not near as many. :lmao: We sure have fun though.

My knees are aching. I'm still wondering how I'm going to survive legs today. I made a note to myself to back off a little bit today because my lower back was bugging me last week. Hopefully, that'll help me get through the workout. I'll tough it out then ice everything later this evening. :)
 
pwr_machines leg day:

1. Hack Squats (close stance) - 3-4 sets of 8-12 reps
2. Leg Presses (shoulder width stance) - 3-4 sets of 8-12 reps
3. Leg Extensions - 2-3 sets of 8-12 reps
4. Lying Leg Curls - 2-3 sets of 8-12 reps
 
pwr_machine said:
:D It is a sight. Bigguns15 holds her own. And the kids sporting wife beater t-shirts usually step aside when our crew enters the pit. And there are other adults, just not near as many. :lmao: We sure have fun though.
Click to expand...
I haven't been to a show in a long time, but I used to go a lot.

I never really was a pit guy though. I just always stood right behind the pit and helped the little wife beater kids up when they fell.

I also looked out for any girls that have been in there.
...chad...
 
louden_swain said:
pwr_machines leg day:

1. Hack Squats (close stance) - 3-4 sets of 8-12 reps
2. Leg Presses (shoulder width stance) - 3-4 sets of 8-12 reps
3. Leg Extensions - 2-3 sets of 8-12 reps
4. Lying Leg Curls - 2-3 sets of 8-12 reps
Click to expand...
I'm confused. :confused:
 
Workout 1 - 8/17/03 (Week 3)

Quads RPE = 14
DB Lunges 20 x 12, 40 x 12 x 12
Hack Squats 2 1/4 wheels x 12 x 12 x 12 (quads were on fire!)
BB Step-Ups 45 x 12, 65 x 12 x 12

Chest RPE = 15
Bench Presses 265 x 5, 295 x 5, 315 x 5, 225 x 5

My form on bench was excellent until 315. I was extremely shaky trying to keep my elbows slightly tucked.

DB Incline Presses 90 x 5, 100 x 5 x 5, 110 x 4

Biceps
Standing Cable Curls 50 x 8, 60 x 8, 75 x 8, 80 x 8
Hammer Curls 35 x 8, 40 x 8, 45 x 8
DB Curls 35 x 8, 40 x 8 x 8

Shoulders
Side Raises 25 x 12 x 12 x 12
Face Pulls 40 x 12 x 12, 35 x 12

Calves
Calf Presses 3 wheels x 15 x 15 x 15 x 15 x 15 x 15
 
pwr_machine said:


Looks good. However, I do quads and hamstrings separately.
Click to expand...

I am just giving you a rough time.

Everything is solid as always. . . .;)

I am up for devastation here in 2.5 hours. . . .for now more progress on the lit review.
 
Workout 2 - 8/18/03 (Week 3)

Back RPE = 13
Lat Pulldowns 140 x 5, 180 x 5, 200 x 5
Seated Rows 150 x 5, 190 x 5, 210 x 5
Close Grip Pull-Ups BW x 5 x 5 x 5

Traps
Shrugs 315 x 8 x 8, 365 x 8
DB Shrugs 100 x 8, 110 x 8, 120 x 8

Triceps
Rope Pushdowns 50 x 12, 60 x 12, 65 x 12
Lying Rope Extensions 60 x 12 x 12 x 12
DB Kickbacks 15 x 12 x 12 x 12

Hams RPE = 12
Lying Leg Curls 100 x 5, 130 x 5, 150 x 5 x 5 x 5 x 5
 
I have read some articles by Charles Poliquin posted by CCJ about hamstring imbalance and correcting it. One of the things he recommends and I have tried and feel a big difference is when training the hamstrings as flexors of the knee, ie. hamstring curls change your foot angles to isolate and target the weaker of the hamstring muscles. This seems to me to have a good place in a bb routine as it allows you to really focus on the different parts of the hamstring. For example I have been doing a lot of hamstring curls with my heels out and toes in because my biceps femoralis was overdeveloped. I can feel a huge difference in strength and muscle control when I do this, I am much less coordinated and weak this way. It seems to have fixed the problem with my pulling hamstrings and I feel like my hamstrings are actually responding well, although the last thing I need is bigger hamstrings...lol
 
Degree of muslce soreness on a scale of 1-10 using the VAS as described earlier

Following quads on 8-17-03
12-hr = .5
24-hr = .75
36-hr = 1
48-hr = 1.25

Following chest on 8-17-03
12-hr = 1.0
24-hr = 1.5
36-hr = 2.5
48-hr = 3.0

Following back on 8-18-03
12-hr = .5
24-hr = .75
36-hr = 0
48-hr = 0

Following hams on 8-18-03
12-hr = .5
24-hr = 1.0
36-hr = .5
48-hr = 0
 
Workout 3 - 8/20/03 (Week 3)

Neck
Neck Raises 10/25 lbs 3 sets of 15 reps per side

Rotator Cuff
Band Exercises 2 sets of 15 reps per exercise

Forearms
Wrist Rolls 10/15 lbs 3 sets per side
Wrist Curls 12 lbs 3 sets of 15 per side

Calves
Seated Calf Raises 2 wheels x 15 x 15 x 15 x 15 x 15 x 15
 
Workout 1 - 8/21/03 (Week 3)

At the request of some members of Elite, I have updated my training log.

Quads RPE = 15
Leg Presses 8 wheels x 8, 10 wheels x 8, 11 wheels x 8
Hack Squats 3 wheels x 8 (back was very tight and I was ready to throw in the towel)
Leg Extensions 185 x 8, 200 x 8, 215 x 8

Chest RPE = 15
Bench Presses 225 x 12, 255 x 12, 265 x 12
DB Incline 75 x 12 x 12 x 10 (fatigued)

Biceps
Standing Cable Curls 50 x 5, 60 x 5, 70 x 5, 80 x 5
DB Curls 40 x 5, 45 x 5, 50 x 5

Shoulders
Side Raises 20 x 8, 25 x 8 x 8
Reverse Pec Deck 55 x 8 x 8 x 8

Calves
Calf Presses 3 wheels x 15 x 15 x 15 x 15 x 15 x 15



UPDATE! 8/22/03 - Weight 239 (+16)



*Workout 2 - 8/22/03 (Week 3)*

Back RPE = 13
Lat Pulldowns 110 x 12, 140 x 12, 170 x 12
Wide Grip Seated Rows 130 x 12, 150 x 12 x 12

Traps
Shrugs 315 x 5, 365 x 5, 405 x 5
DB Shrugs 100 x 5, 110 x 5

Triceps
Rope Pushdowns 50 x 8, 60 x 8, 70 x 8
One Arm Pushdowns 25 x 8, 40 x 8 x 8

Hams RPE = 14
Seated Leg Curls 140 x 12, 155 x 12, 170 x 12 x 12, 185 x 12, 200 x 12



Degree of muslce soreness on a scale of 1-10 using the VAS as described earlier

Following quads on 8-21-03
12-hr = .5
24-hr = .5
36-hr = 1
48-hr = 0

Following chest on 8-21-03
12-hr = 1.0
24-hr = 1.25
36-hr = 2.25
48-hr = 2.75

Following back on 8-22-03
12-hr = .5
24-hr = .75
36-hr = 0
48-hr = 0

Following hams on 8-22-03
12-hr = .5
24-hr = .5
36-hr = 0
48-hr = 0



*Week 3 - Calorie Intake

I noticed a mistake on week 2's calorie intake. Rather than 2987, it should have read 3987.

Below are my average calories, protein, fat, and carbs from week 3. Next week, I plan on bumping my calories up to 5000.

Calories 4473
Protein 320.3
Fat 144.5
Carbs 405.7



*Workout 1 - 8/24/03 (Week 4)*

Quads RPE = 15
Leg Presses 4 wheels x 20, 5 wheels x 20, 6 wheels x 20, 7 wheels x 20

Chest RPE = 16
Bench Presses 225 x 20, 240 x 20, 250 x 16 + 1

Cheesecake and Puttinbuttin were able to witness my 20-rep struggle on bench press. :) I felt huge! I was so pumped!

Biceps
DB Curls 35 x 20 x 18, 25 x 20

Shoulders
Side Raises 15 x 20, 20 x 20

Calves
Calf Presses 3 wheels x 20 x 20 x 20



*Workout 2 - 8/25/03 (Week 4)*

Back RPE = 15
Lat Pulldowns 90 x 20, 110 x 20 x 20

Traps
DB Shrugs 75 x 20 x 20 x 20

Triceps
Rope Pushdowns 50 x 20 x 20 x 20

Hams RPE = 14
Seated Leg Curls 100 x 20 x 20 x 20



Degree of muslce soreness on a scale of 1-10 using the VAS as described earlier

Following quads on 8-24-03
12-hr = .5
24-hr = 1
36-hr = 0
48-hr = 0

Following chest on 8-24-03
12-hr = 1.0
24-hr = .5
36-hr = 0
48-hr = 0

Following back on 8-25-03
12-hr = .5
24-hr = .75
36-hr = 0
48-hr = 0

Following hams on 8-25-03
12-hr = .5
24-hr = .5
36-hr = 0
48-hr = 0



*Workout 3 - 8/27/03 (Week 4)*

Neck
Neck Raises 10/25 lbs 2 sets of 20 reps per side

Rotator Cuff
Band Exercises 2 sets of 20 reps per exercise

Forearms
Wrist Rolls 15 lbs 3 sets per side
Wrist Curls 10 lbs 2 sets of 20 per side

Calves
Seated Calf Raises 2 wheels x 20 x 20 x 20 x 20 x 20 x 20

Abs
Various Exercises 6 sets of 20 reps per exercise



I decided to lighten the load quite a bit due to the amount of work performed earlier this week.

*Workout 1 - 8/28/03 (Week 4)*

Quads RPE = 7
Leg Extensions 95 x 20 x 20

Chest RPE = 8
Bench Presses 135 x 20 x 20 x 20

Biceps
EZ Curls 40 x 20 x 20 x 20

Shoulders
Side Raises 10 x 20 x 20

Calves
Standing Calf Raises BW x 20 x 20 x 20



*Workout 2 - 8/29/03 (Week 4)*

Back RPE = 7
Seated Lat Machine 65 x 20 x 20 x 20

Traps
DB Shrugs 50 x 20 x 20 x 20

Triceps
Rope Pushdowns 40 x 20 x 20 x 20

Hams RPE = ?
Decided to put these off until the evening. Unforunately, I forgot about them.



UPDATE! 8/29/03 - Weight 242 (+19)
 
Re: Workout 1 - 8/21/03 (Week 3)

pwr_machine said:
Cheesecake and Puttinbuttin were able to witness my 20-rep struggle on bench press. :) I felt huge! I was so pumped!
Click to expand...
Struggle? What struggle?

All I saw was you pressing some serious weight.

You're a beast.
...chad...
 
Week 4 - Calorie Intake

Below are my average calories, protein, fat, and carbs from week 4. Next week, I plan on keeping my calories at 5000 since I feel a little short this week.

Calories 4933
Protein 318.3
Fat 194.5
Carbs 522.8
 
Last edited:
Measurements after 4 weeks of bulking - 8/31/03

Measurements

Weight 242 (+19)
BodyFat 15% (7-site) (+.6%)
Neck 16 3/4 (+5/8)
Shoulders 54 1/4 (+1 7/8)
Chest 48 1/2 (+1 3/4)
Back 19 1/2 (measured crease of armpit to crease of armpit) (+1 1/2)
Waist 38 1/4 (smallest, abdomen) (+1 1/2) Embracing it.
Hips 44 (largest, butt) (+5/8)
Upper Arms 17 3/4 (+5/8)
Forearms 15 (+3/4)
Quads 27 1/2 (mid thigh) (+1 3/8)
Calves 16 1/4 (+5/8) Hope they keep growing.
 
I've had a few requests for pictures, but I am quite hesitant. I feel like a fat hog. :lmao: Pictures just don't sound too appealing when bulking. I'm giving it some thought though.
 
Degree of muslce soreness on a scale of 1-10 using the VAS as described earlier

Following quads on 8-28-03
12-hr = .5
24-hr = 1
36-hr = 0
48-hr = 0

Following chest on 8-28-03
12-hr = o
24-hr = .5
36-hr = 0
48-hr = 0

Following back on 8-29-03
12-hr = .5
24-hr = 0
36-hr = 0
48-hr = 0

Following hams on 8-29-03
Skipped out on hams this time around.
 
Workout 1 - 8/31/03 (Week 5)

Quads
My knees have been bugging me for the last week or so. I decided to play it smart and take a break from training quads. It's tough to skip part of a workout, but I'm hoping that I'll lose the pain and inflammation with rest.

Chest RPE = 15
Bench Presses 275 x 8, 295 x 8, 315 x 6 + 1

All of the above sets felt good. My form did get shaky on the last 2 reps with 315. I was also quite disappointed to not get 8 reps! :mad:

Incline DB Presses 80 x 8, 85 x 8, 90 x 8

I did notice a little pain in my shoulders. I've had problems in the past with stiffness and tenderness from inflammation. I haven't been stretching like I should.

Biceps
Standing Cable Curls 50 x 12, 65 x 12, 75 x 12
DB Curls 35 x 12, 40 x 12, 45 x 12

Shoulders
Side Raises 25 x 5, 30 x 5 x 5
Face Pulls 45 x 5, 50 x 5, 55 x 5

Calves
Calf Presses 3 wheels x 15 x 15 x 15 x 15 x 15 x 15
 
Workout 2 - 9/1/03 (Week 5)

Back RPE = 14
Lat Pulldowns 120 x 8, 160 x 8, 200 x 8
Seated Rows 150 x 8, 170 x 8, 190 x 8
DB Bent Rows 75 x 8 x 8

Traps
Shrugs 225 x 12, 315 x 12 x 12
DB Shrugs 100 x 12, 110 x 12, 120 x 12

Triceps
Rope Pushdowns 65 x 5, 75 x 5, 85 x 5
One Arm Pushdowns 40 x 5, 45 x 5, 55 x 5

Hams RPE = 14
Lying Leg Curls 100 x 8, 110 x 8, 120 x 8, 130 x 8, 140 x 8, 150 x 8

My back tightened up quite a bit at the start of the workout, but felt much better towards the end. Resting quads yesterday appears to have made my knees feel a little better today.
 
Degree of muslce soreness on a scale of 1-10 using the VAS as described earlier

Following quads on 8-31-03
Rested and feeling a little better.

Following chest on 8-31-03
12-hr = .5
24-hr = 1
36-hr = 1.5
48-hr = 0

Following back on 9-1-03
12-hr = .5
24-hr = 1
36-hr = 0
48-hr = 0

Following hams on 9-1-03
12-hr = .5
24-hr = 1
36-hr = 0
48-hr = 0
 
Workout 3 - 9/3/03 (Week 5)

Neck
Neck Raises 10/25 lbs 3 sets of 15 reps per side

Rotator Cuff
Band Exercises 2 sets of 15 reps per exercise

Forearms
Wrist Rolls 15 lbs 3 sets per side
Wrist Curls 12 lbs 3 sets of 10 per side

Calves
Seated Calf Raises 2 wheels x 15 x 15 x 15 x 15 x 15 x 15
 
Re: Re: Re: Week 4 - Calorie Intake

Liftbig said:


haha, thats as much as i try to eat on workout days.
Click to expand...

I started at 4000 kcals/day about 5 weeks ago. This week, I am up to 5500. My bodyfat has not increased significantly so I plan to keep adding calories until it does. It's a struggle to get that many "good" calories in a day.
 
Re: Re: Week 4 - Calorie Intake

pwr_machine said:


Too bad rumcake isn't high protein.
Click to expand...

apparently it is high in rum and cake. two elements a serious bodybuilder should never be without.
 
Re: Re: Re: Week 4 - Calorie Intake

Liftbig said:


apparently it is high in rum and cake. two elements a serious bodybuilder should never be without.
Click to expand...

You really just have to experience Bigguns15's rumcake to know what we're talking about. :D One a day would get my calories up, right? :lmao:
 
Workout 1 - 9/4/03 (Week 5)

I had one of those days where my body just didn't want to keep up. Today's workout was a struggle.

Quads RPE = 7
Leg Presses 315 x 12 x 12 x 12 x 12 (still taking it easy because my knees are bugging me)

Chest RPE = 14
Bench Presses 275 x 5, 315 x 5, 335 x 4 + 1

The weight just didn't want to move today. 315 was ok. 335 was poor.

Pause Bench Presses 225 x 5 x 5

Biceps
Standing Cable Curls 50 x 8, 70 x 8, 80 x 8
DB Curls 35 x 8, 40 x 8 x 8

Shoulders
Side Raises 20 x 12 x 12 x 12
Bent Raises 20 x 12 x 12

Calves
Standing Calf Raises 100 x15, 110 x 15, 120 x 15, 130 x 15, 140 x 15, 150 x 15
 
Re: Workout 1 - 9/4/03 (Week 5)

pwr_machine said:
I had one of those days where my body just didn't want to keep up. Today's workout was a struggle.

Quads RPE = 7
Leg Presses 315 x 12 x 12 x 12 x 12 (still taking it easy because my knees are bugging me)

Chest RPE = 14
Bench Presses 275 x 5, 315 x 5, 335 x 4 + 1

The weight just didn't want to move today. 315 was ok. 335 was poor.

Pause Bench Presses 225 x 5 x 5

Biceps
Standing Cable Curls 50 x 8, 70 x 8, 80 x 8
DB Curls 35 x 8, 40 x 8 x 8

Shoulders
Side Raises 20 x 12 x 12 x 12
Bent Raises 20 x 12 x 12

Calves
Standing Calf Raises 100 x15, 110 x 15, 120 x 15, 130 x 15, 140 x 15, 150 x 15
Click to expand...

crazy workout man!!!!! That must of spent you like a dollar!!!! Very impressive!!!
 
it looks liek you can handle the weight fine but your speed seems to be lagging. Much better form than when you starte though, kept tight and shoulder didn't movce much
 
Lord_Suston said:
it looks liek you can handle the weight fine but your speed seems to be lagging. Much better form than when you starte though, kept tight and shoulder didn't movce much
Click to expand...

Thanks! Every once in awhile, my shoulders get super tight and I lose some speed in my workouts. I think it actually stems from inflammation of both biceps tendons up near the shoulder. They get tight and it almost stings when stretching. Hard to explain, but yesterday was one of those days. I need to get back to stretching my shoulders and chest regularly. I'm generally alot more explosive than what's in those vids.
 
Last edited:
Workout 2 - 9/5/03 (Week 5)

Back RPE = 14
Lat Pulldowns 140 x 5, 170 x 5, 200 x 5, 230 x 5
Seated Lat Machine 125 x 5, 170 x 5, 200 x 5

Traps
Shrugs 315 x 8, 365 x 8, 405 x 8
DB Shrugs 100 x 8, 120 x 8, 150 x 8 (150's are the last on the rack in the gym. now what? :D)

Triceps
Rope Pushdowns 50 x 12, 60 x 12, 70 x 12
Lying Rope Extensions 55 x 12, 45 x 12, 35 x 12 (those suckers swelled up like crazy today!)

Hams RPE = 13
Lying Leg Curls 100 x 5, 130 x 5, 150 x 5 (time to start hanging plates off the rack :D)
Seated Leg Curls 170 x 5, 200 x 5, 245 x 5

Today was a good day. It definately made up for yesterday. I guess those days will come and go. I just hope to see more of these.
 
Re: Workout 2 - 9/5/03 (Week 5)

pwr_machine said:
DB Shrugs 100 x 8, 120 x 8, 150 x 8 (150's are the last on the rack in the gym. now what? :D)
Click to expand...
You could always try holding two dumbbells in each hand. :)

Nice workout. Was it hard to get your arms back down by your sides after all that lat and tricep work?
...chad...
 
Re: Re: Workout 2 - 9/5/03 (Week 5)

cheesecake said:

You could always try holding two dumbbells in each hand. :)

Nice workout. Was it hard to get your arms back down by your sides after all that lat and tricep work?
...chad...
Click to expand...

:lmao:

One day I'll have tough time having my arms by my sides.
 
Degree of muslce soreness on a scale of 1-10 using the VAS as described earlier

Following quads on 9-4-03
12-hr = .5
24-hr = 0
36-hr = 0
48-hr = 0

Following chest on 9-4-03
12-hr = 1.0
24-hr = 1.25
36-hr = 1.5
48-hr = .25

Following back on 9-5-03
12-hr = .5
24-hr = .75
36-hr = 1
48-hr = 0

Following hams on 9-5-03
12-hr = .5
24-hr = 1.0
36-hr = .5
48-hr = 0
 
I got on the scale yesterday and weighed 243. That was a disappointment! I'm up to 5500 cal/day and only gained 1 pound this week.

I did do a poor job of drinking water this past week. I normally drink 1 gallon or more per day, but picked up one too many diet cokes this past week. I'm gonna regroup, conintue eat big, and drink plenty of water. Let's see what happens this week.
 
Very impressive!!!

Your bodyweight has skyrocketed! I haven't put on any additional pounds since the semester has started. . . I am eating well, but I am always on the run.

Keep up the good work.
 
louden_swain said:
Very impressive!!!

Your bodyweight has skyrocketed! I haven't put on any additional pounds since the semester has started. . . I am eating well, but I am always on the run.

Keep up the good work.
Click to expand...

Thanks! I'm focused, wanting to put on some much needed size. Finish up that thesis and join my efforts soon.
 
Pics 9-7-03

Below are some pics after 5 weeks of training and 20 pounds increased bodyweight. I'll be using these as a reference point for the future. They will help me see increased mass and help me improve my posing.


Front_Lat_Spread_9-7-03.jpg


Back_Double_Bicep_9-7-03.jpg


Most_Muscular_9-7-03.jpg
 
Workout 1 - 9/7/03 (Week 6)

Quads RPE = 12
Leg Presses 6 wheels x 8, 8 wheels x 8
Hack Squats 2 wheels x 8 x 8 x 8

Again, I'm backing off on quads. My knees just don't feel right.

Chest RPE = 15
Bench Presses 225 x 12, 275 x 12, 285 x 10 (fell 2 reps short of what I wanted)
Incline DB Presses 80 x 12 x 12

Biceps
Hammer Curls 45 x 5, 50 x 5, 60 x 5
DB Curls 45 x 5 x 5 x 5

Shoulders
Side Raises 25 x 8, 30 x 8 x 8
Face Pulls 45 x 8 x 8 x 8

Calves
Calf Presses 4 wheels x 15 x 15 x 15 x 15 x 15 x 15
 
Week 5 - Calorie Intake

Below are my average calories, protein, fat, and carbs from week 5. Next week, I plan on keeping my calories around 5500 since I'm struggling to keep them so high.

Calories 5431
Protein 300.5
Fat 189.7
Carbs 638
 
Huge progress!!!

If you can hit 275 or 280. . .then cut down to 220 or 225lbs you could make it just fine in bodybuilding.

So whats up with the knee? I am having some problems with my left knee as well.
 
Hey just a quick question... were you at this bodyweight before... or this is the first time you were this heavy... also did you hit any PR's during your training?
 
louden_swain said:
Huge progress!!!

If you can hit 275 or 280. . .then cut down to 220 or 225lbs you could make it just fine in bodybuilding.

So whats up with the knee? I am having some problems with my left knee as well.
Click to expand...
I'd like to get up to 275 or 280 by March of next year. However, I'd imaging my competition bw would be more around 200. We will just wait and see.

Thanks for the compliment!

I'm not sure what's up with the knee. I'm guessing it is tendonitis.
 
revexrevex said:
Hey just a quick question... were you at this bodyweight before... or this is the first time you were this heavy... also did you hit any PR's during your training?
Click to expand...

No, I have never been this heavy before. I don't know about max PRs. What I've done for 5's in the past, I now do for 8+ reps though. That's pretty cool.
 
LifterCA said:
dammit, I want those legs! I have chicken legs compared to my upper body.
Click to expand...

Thanks. I can tell you that you will never be satisfied. I guess that's part of the beauty of training, something can always be improved.
 
Yeah, the feet are kinda cute. Man, you have nice skin tone. That's going to look good all oiled up under stage lights. You won't have to get too "fake" looking to look good. Damn, I need to shave. Your legs look better than mine. hahahah
 
spatts said:
Yeah, the feet are kinda cute. Man, you have nice skin tone. That's going to look good all oiled up under stage lights. You won't have to get too "fake" looking to look good. Damn, I need to shave. Your legs look better than mine. hahahah
Click to expand...

Thanks :) That's really nice of you to say.

Just make sure those legs are shaved this weekend ;)
 
I went back a few pages to see what your leg workout was like. I only saw the one where your knees are hurtin. So, if everything was alright, what is your leg workout like?

I do:
5X5 Squat at 275
2X8 box squat 275
3X8 leg ext 150

I want to start straight deadlifts, but my legs just seem shot after I do there. You have any suggestions?
 
LifterCA said:
I went back a few pages to see what your leg workout was like. I only saw the one where your knees are hurtin. So, if everything was alright, what is your leg workout like?

I do:
5X5 Squat at 275
2X8 box squat 275
3X8 leg ext 150

I want to start straight deadlifts, but my legs just seem shot after I do there. You have any suggestions?
Click to expand...

You can see one of my better workouts at the top of page 4. I believe that I was doing sets of 8 during this particular workout. My reps change every week. I've been performing sets of 5, 8, 12, and 20 over the course of 4 weeks. On page 1 or 2, you can see how I lay out my reps for each bodypart.

I've never done 5 x 5, however that's the workout I've been recommending to people here lately. I like it. My solution is simple. Train quads and hams on 2 separate days. Currently, that's what I am doing. Hope that helps.
 
You're looking good big man.

I can't wait to see what you look like at 275.

Hopefully, I'll be up over 300 by then though. :fro:
...chad...
 
cheesecake said:
You're looking good big man.

I can't wait to see what you look like at 275.

Hopefully, I'll be up over 300 by then though. :fro:
...chad...
Click to expand...

me too.......... then we can do our mock hans and frans impersonation.

X
 
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