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Let the bulking begin! Pwr_Machine's Training Log

Workout 2 - 9/8/03 (Week 6)

Back RPE = 14
Lat Pulldowns 120 x 12, 150 x 12, 180 x 12
Seated Lat Machine 115 x 12, 125 x 12, 140 x 12
DB Bent Rows 70 x 12, 60 x 12

Traps
Shrugs 315 x 5 x 5 x 5 (my lower back was really tight and I didn't want too much strain on it today)
Seated Hammer Shrugs 2 plates x 5 x 5 x 5

Triceps
Rope Pushdowns 60 x 8, 70 x 8, 80 x 8
Overhead Rope Extensions 60 x 8 x 8, 70 x 8
One Arm Reverse Pushdowns 35 x 8, 25 x 8 x 8

Excellent pump in triceps today!

Hams RPE = 14
Lying Leg Curls 100 x 12, 120 x 12, 130 x 12
Seated Leg Curls 140 x 12 x 12 x 12
 
good workout bro........... why the sore low back????

X
 
Exodus said:
good workout bro........... why the sore low back????

X
Click to expand...
Thanks.

It's something the docs call degenerative disc disease. I have my ups and downs with it. All of the pain associated with it is in my lower back and thankfully not down either of my legs. My back is what swayed me away from powerlifting. Now, I can deal with from workout to workout.
 
sorry bud............. injury's suck.

so if when you and bigguns come down you gonna try your hand at strongman events as well???

X
 
ha ha ha........... prepare to be sore like you never imagined. but to also love it.

i told bigguns but i have limited resources.

3 tires....200/400/600

1 steel log

1 pair of thick handled farmers.

1 10 lb medicine ball

1 barbell

1 set of plates.

hopefully i will have some kegs and indian clubells by then too.

X
 
Exodus said:
ha ha ha........... prepare to be sore like you never imagined. but to also love it.

i told bigguns but i have limited resources.

3 tires....200/400/600

1 steel log

1 pair of thick handled farmers.

1 10 lb medicine ball

1 barbell

1 set of plates.

hopefully i will have some kegs and indian clubells by then too.

X
Click to expand...

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

Following quads on 9-7-03
12-hr = .5
24-hr = 0
36-hr = 0
48-hr = 0

Following chest on 9-7-03
12-hr = 1.0
24-hr = 1.25
36-hr = 1.5
48-hr = 1.0

Following back on 9-8-03
12-hr = .5
24-hr = .75
36-hr = .5
48-hr = 0

Following hams on 9-8-03
12-hr = .5
24-hr = 1.0
36-hr = .5
48-hr = 0
 
Workout 3 - 9/10/03 (Week 6)

Neck
Neck Raises 10/25 lbs 2 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 plates + 25 x 15 x 15 x 15 x 15 x 15 x 15
 
Pwrmachine... my father has the same type of disease.. only to a much greater degree.. it has affected him up his neck and his legs as well... physicians, drugs, even nontraditional therapy never helped him... its just a genetic thing.. anyway I'm glad you're still working around these setbacks and working out... props to you
 
revexrevex said:
Pwrmachine... my father has the same type of disease.. only to a much greater degree.. it has affected him up his neck and his legs as well... physicians, drugs, even nontraditional therapy never helped him... its just a genetic thing.. anyway I'm glad you're still working around these setbacks and working out... props to you
Click to expand...

Thanks man. I'm just trying to avoid it progressing more than it has to. My back is what swayed me away from powerlifting. Initially, it was a constant struggle having to give up something you love. But I'm really starting to enjoy this bodybuilding/bulking stuff. :D
 
Workout 1 - 9/11/03 (Week 6)

Quads RPE = 9
Leg Extensions 200 x 5, 215 x 5, 230 x 5

Still taking it easy because of slight knee pain.

Chest RPE = 13
Bench Presses 275 x 8, 295 x 8, 315 x 5

My shoulders were super tight today. There's also some inflammation going on in there that's bugging me. I'm gonna rest up for a bit and spend a little time stretching.

Biceps
DB Curls 30 x 12, 35 x 12 x 12
Standing Cable Curls 50 x 12, 55 x 12
Overhead One Arm Cable Curls 20 x 12 x 12

At least the biceps workout was productive and felt good. :lmao:

Shoulders
Reverse Pec Deck 55 x 5, 62.5 x 5, 70 x 5

Calves
Single Leg Calf Raises BW x 15 x 15 x 15 x 15 x 15 x 15

My next workout (back, traps, triceps, and hams) will most likely be performed on Monday evening. Normally, this workout would be done tomorrow and the above workout would be performed again on Sunday with a different rep scheme. I just think it will be good to give my body a little break and resume the normal routine next Thursday with quads, chest, biceps, and shoulders. Plus, we'll be out of town so taking a break won't be a problem.
 
I missed a few days of training while hanging with those freaks from Nazareth Barbell. I got some much needed rest, and the opportunity to learn a TON of new things. I was planning on jumping into a bench meet on October 18th, but have since decided against it. I wasn't going to train for it; I was just going to show up and lift with only a little practice in the shirt.

So here's where I'm headed now. I'll finish my current training cycle in a few weeks. I've made some great gains in size and strength and I'm pleased with the results thus far. However, I'll change things up a bit in a few weeks. I'll most likely get some suggestions from Needsize concerning a good 5 x 5 training cycle for a few weeks. Then, I'll devote a bigger training cycle to bench press. I'd like concentrate on a meet early next year. After that, I'll repeat the cycle. Size, strength, fun.
 
Workout 2 - 9/16/2003 (Continued from Week 6)

This workout was actually supposed to be perfromed on Friday, but I was out of town visiting Nazareth Barbell. I'll resume the normal schedule tomorrow with Workout 3.

Today, I actually had a training partner. It was great! I hope the guy sticks around.

Back RPE = 14
Lat Pulldowns 150 x 8, 190 x 8, 220 x 8
DB Bent Rows 75 x 8, 80 x 8, 85 x 8
Seated Row Machine 185 x 8, 170 x 8, 155 x 8

Traps
Shrugs 315 x 12 x 12 x 12
DB Shrugs 100 x 12 x 12 x 12

Triceps
Rope Pushdowns 55 x 5, 65 x 5, 75 x 5
Overhead Rope Extensions 65 x 5, 75 x 5, 80 x 5
One Arm Reverse Pushdowns 35 x 5 x 5, 40 x 5

Hams RPE = 12
Lying Leg Curls 120 x 8, 150 x 8 x 8 (150 is the heaviest the machine goes)
Seated Leg Curls 185 x 8, 200 x 8, 215 x 8
 
Week 6 - Calorie Intake

Below are my average calories, protein, fat, and carbs from week 6. Next week, I plan on keeping my calories around 5500 since I'm still struggling to keep them so high.

Calories 5451
Protein 310.5
Fat 168.3
Carbs 618.5
 
Workout 3 - 9/17/03 (Week 7)

Neck
Neck Raises 10/25 lbs 2 sets of 15 reps per side

Rotator Cuff
Band Exercises 2 sets of 15 reps per exercise

Forearms
Wrist Rolls 20 lbs 3 sets per side
Wrist Curls 12 lbs 3 sets of 15 per side

Calves
Seated Calf Raises 3 plates x 20 x 20 x 20 x 20 x 20 x 20
 
Re: Week 6 - Calorie Intake

pwr_machine said:
Below are my average calories, protein, fat, and carbs from week 6. Next week, I plan on keeping my calories around 5500 since I'm still struggling to keep them so high.

Calories 5451
Protein 310.5
Fat 168.3
Carbs 618.5
Click to expand...

Eating like that ends up being harder than the workouts :). I struggle to get over 3500, I cannot imagine 5500.
 
Workout 1 - 9/18/03 (Week 7)

Not the greatest workout for the most part.

Quads

Taking another a break because my knees still hurt. Blah!

Chest
Bench Presses 275 x 5, 315 x 5, 335 x 4

Up near my shoulders, my biceps tendons were bugging me. I can't be explosive because it hurts. They feel very, very tight! I guess I'll be taking a break from chest also. Blah!

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

Shoulders
Side Raises 25 x 12 x 12 x 12
Reverse Pec Deck 55 x 12 x 12 x 12

Calves
Standing Calf Raises 80 x 15, 100 x 15, 120 x 15, 150 x 15, 160 x 15, 180 x 15

I had a second MethylPREDNISoline prescription filled. I may start taking it again. I'll also be resting and icing the trouble areas to get back in action. Until then, I'll bomb all other body parts!
 
Re: Workout 1 - 9/18/03 (Week 7)

pwr_machine said:
Calves
Standing Calf Raises 80 x 15, 100 x 15, 120 x 15, 150 x 15, 160 x 15, 180 x 15
Click to expand...

good workout bud, im sorry about all those stupid injury's, heal up and play smart.

but why so low on the weights for calves.......... is it becuase of your spine condition or what???

X
 
Re: Re: Workout 1 - 9/18/03 (Week 7)

Exodus said:


good workout bud, im sorry about all those stupid injury's, heal up and play smart.

but why so low on the weights for calves.......... is it becuase of your spine condition or what???

X
Click to expand...

I vary the rhythm often. Sometimes I go heavy at a good, steady pace. Other times like today, I go lighter and very slow.
 
Workout 2 - 9/19/03 (Week 7)

Today's workout went great! After yesterday's, it was much needed.

Back
Wide-grip Seated Rows 120 x 5, 150 x 5, 170 x 5
Close-grip Machine Seated Rows 125 x 5, 170 x 5, 185 x 5

Traps
Shrugs 315 x 8, 365 x 8, 405 x 8
DB Shurgs 120 x 8 x 8 x 8

Triceps
Rope Pushdowns 60 x 12, 70 x 12, 80 x 12
Overhead Rope Extensions 60 x 12 x 12, 70 x 12

Hams
Lying Leg Curls 100 x 5, 150 x 5 x 5 x 5, 160 x 5 x 5
 
good workout..........

did you use straps on the shrugs??? im curious to see if your trying to keep your grip strength up.

X
 
Workout 1 and 2 combined - 9/23/03 (Week 8)

I fell behind on some of my workouts. Nagging injuries such as shoulder and knee inflammation. I was playing catch-up in the next few workouts.

Note that the workout below was performed in the campus weight room so the weights appear heavier than my previous training weeks, although they were not.

Back
Lat Pulldowns 150 x 5, 180 x 5, 200 x 5
DB Bent Rows 80 x 5, 90 x 5, 100 x 5
Seated Rows 200 x 5, 250 x 5, 300 x 5

Traps
Shrugs 315 x 8, 365 x 8, 405 x 8, 455 x 8, 495 x 5

Biceps
DB Curls 40 x 8, 50 x 8 x 8
Standing Cable Curls 100 x 8, 145 x 8, 175 x 8

Triceps
Rope Pushdowns 100 x 12, 130 x 12 x 12
Overhead DB Extensions 80 x 12, 90 x 12 x 12

Shoulders
Side Raises 30 x 12, 35 x 12 x 12

Hamstrings
Lying Leg Curls 100 x 5, 150 x 5, 200 x 5 x 5 (calf started cramping so I called it quits)

Calves
Calf Presses 250 x 20, 300 x 20, 350 x 20
 
Workout 3 - 9/24/03 (Week 8)

Neck
My neck was sore from yesterday's heavy shrugs so I skipped out on my neck raises.

Rotator Cuff
Band Exercises 2 sets of 15 reps per exercise

Forearms
Wrist Rolls 20 lbs 3 sets per side
Wrist Curls 12 lbs 3 sets of 15 per side

Calves
Seated Calf Raises 3 plates x 15 x 15 x 15 x 15 x 15 x 15
 
Workout 2 - 9/26/03 (Week 8)

Back
Lat Pulldowns 140 x 12, 170 x 12, 190 x 12
Seated Machine Rows 140 x 12 x 12 x 12

Traps 5 rep drop set with 120, 110, 100, 95, 90, and 85

Triceps
Rope Pushdowns 60 x 8, 70 x 8 x 8
Overhead DB Extensions 75 x 8, 85 x 8 (starting getting that shin splint feeling in my forearms)

Hams
Seated Leg Curls 155 x 12, 170 x 12 x 12 x 12 x 12 x 12

Calves
Standing Calf Raises BW x 55 x 25 x 20

Today, I was feeling burnt out on training and looking forward to a break.
 
looking good............... how are you feeling after all the event training???

X
 
Somewhere within the last few days, I performed some heavy barbell curls. I was motivated and ready to tackle 5 sets of 5 with 135 on the straight bar. BIG MISTAKE! I felt fine doing them, but today I'm still struggling with that shin splint feeling in my forearms. This feeling pissed me off and I'm not gonna bother hunting down the workout to record it.
 
Exodus said:
looking good............... how are you feeling after all the event training???

X
Click to expand...

My quads are a little sore, but nothing major. My knees are a bit achy, but they had been bothering me for a few weeks beforehand. Damn arthritis! And that shin splint feeling in my forearms is still around. But overall, I feel great. I'm ready to change of my training a bit and get the fire back under my butt.
 
good, im looking to see some good things from you, have you ordered your karin's double denim yet???

X
 
9/27/03 Testing my shoulders

My shoulders had been bugging me a bit so I've been resting chest. However, this past weekend I decided to see how it feels and if I'm ready to start training again.

Chest
Bench Presses 225 x 5, 275 x 5, 315 x 5
DB Bench Presses 90 x 5, 100 x 5

They were a little tight following this short workout, but I'm feeling fine today and I think I'm ready to start training chest again.
 
Exodus said:
good, im looking to see some good things from you, have you ordered your karin's double denim yet???

X
Click to expand...

Not yet, but soon. It's in the back of my mind. I'll try to get it ordered soon but I want to give myself just a little more time to put on some additional size. I will not be using it until my December training cycle when I put all my focus into a bench only meet.
 
End of this training cycle

I was unmotivated and did a poor job with my diet for the last 2 weeks. Although I did not bother to record kcals, pro, fat, and carbs, I did make it up to 245 pounds! I went from 223 to 245 in this training cycle. I'm ready to change things up a bit and I've decided to give the 5 x 5 method a whirl for a few weeks. After that, it'll be time to focus on bench training and get my numbers up.

Thanks to everyone who encouraged my training. I'm looking forward to my next training cycle. My motivation is back! I'll post up my measurements this weekend. :D
 
well your looking quite big...... just keep with it.

i just checked out karin's page....... seems kinda high, for me to get my first shirt, but we will see.

X
 
New Split - Leaning towards 5 x 5

5 x 5 for the most part. Chest will differ in the fact that I'll be including board presses and pin presses during that workout in preparation for my next training cycle.

Monday
Chest
Triceps
Shoulders

Tuesday
Off

Wednesday
Legs

Thursday
Back
Biceps

Friday
Traps
Neck
Rotator Cuff
Forearms

I'll also perform calves 2-3 days/week and 1 intense ab workout/week. I plan on staying with this split for a few weeks. I think it'll allow my body to get accostumed to a little heavier weight with the sets of 5. Since I'm only performed each bodypart once/week, I hope that many off my nagging injuries will not occur.
 
looks good........... question, on your back day will you be doing deadlifts???

X
 
pwr_machine said:


Not likely. I've debated trying rack lockouts to see how my back can handle it.
Click to expand...

cool.......... the reason why i ask, if you were going to do them, i would suggest putting another day's rest inbetween legs and back.

other than that, i really like how you have that setup1!!!

and yes, you do look A LOT BIGGER in person!!!

X
 
10/4/03 - Measurements after 8 weeks of bulking

Measurements

Resting Heart Rate 72 bpm (definately not an endurance athlete!)
Fasting Blood Sugar 98
Blood Pressure 122/70 (before breakfast)

Weight 245 (+22)
BodyFat 13.7% (7-site) (-.6%)
Neck 17 (+7/8)
Shoulders 54 1/4 (+1 7/8)
Chest 49 (+2 3/4)
Back 19 1/2 (measured crease of armpit to crease of armpit) (+1 1/2)
Waist 38 (smallest, abdomen) (+1 1/4) not so bothersome anymore
Hips 44 (largest, butt) (+5/8)
Upper Arms 18 (+7/8)
Forearms 14 7/8 (+1/2)
Quads 27 (mid thigh) (+7/8)
Calves 16 1/4 (+5/8) still plugging away

I'm very pleased with the results of my previous training cycle. I never imagined that my % bf would have gone down while bulking. It would be wise to note that this is due to the inaccuracies of skinfold caliper measurements, but it comforts me to know that my % bf did not increase significantly. I was able to gain 22 pounds without too much excess bf. Legs and forearms are a hair smaller than my most recent measurements, but that can be attributed to working around a few nagging injuries. Thanks to everyone that has followed my progress and encouraged me along the way. I'm looking forward to my next training cycle...5 x 5 with a tad of MM on bench training.
 
wicked gains man................ i dont see how you stay that lean while bulking but your looking big man!!!

i hope the 5x5 treats you to this same kind of progress!!!

X
 
You're progress is incredible. Very inspiring.

And if this bodybuilding thing doesn't workout, you know you have a career in Strongman. :)
...chad...
 
Exodus said:
wicked gains man................ i dont see how you stay that lean while bulking but your looking big man!!!
X
Click to expand...

Thanks! It's kinda shocking to me also. I'm far from lean. The additional fat gain is alot lower than I expected.
 
cheesecake said:
You're progress is incredible. Very inspiring.

And if this bodybuilding thing doesn't workout, you know you have a career in Strongman. :)
...chad...
Click to expand...

Again, thanks. I'll find enjoyment in training across the board when I have the opportunity...bench only, bodybuilding, and strongman. With so many aches and pains, it's time to have some fun!
 
Week 1 - Chest, Triceps, and Shoulders - 10/4/03

I decided to rearrange my training split to allow me to workout with Bigguns15 on Saturday. Today, I started focusing on improving my bench press.

Bench Presses 225 x 5, 275 x 5, 295 x 5, 315 x 5
3-Board Presses 315 x 3, 345 x 2, 365 x 1
4-Board Presses 365 x 1 (I was out of gas. Need more ATP :D)
Rolling DB Extension 40 x 10, 50 x 9
Front/Side Laterals Superset 20 x 10, 30 x 10

Bench felt good today. My elbows did waiver a bit on rep 4 with 315, but overall the set felt good and I was in control. My shoulders are feeling good and I'm wishing they continue to do so. The bench was a little narrow and that made it hard to tuck my shoulders.
 
Looking good man, I really need to do a bulking cycle where I just replace fat with muscle and gain about ten pounds lol, I'm already close to my weight limit enough.
 
DBCooper said:
Looking good man, I really need to do a bulking cycle where I just replace fat with muscle and gain about ten pounds lol, I'm already close to my weight limit enough.
Click to expand...

Thanks DB. It's helping me alot that I'm not concerned with a weight class anymore. I just want to keep gaining. :D
 
I've overcome a small fear. I used to bench elbows out with the bar a little higher on my chest than in the video. Now, I'm learning to tuck my elbows and letting the bar ride slightly lower than it has in the past. I had the fear that I would miss out on alot of chest development with this technique. Well, after yesterday's chest/tricep workout, my chest is pretty damn sore! I spent most of yesterday evening trying avoid cramping in my pecs. In the future, I'll be tucking my elbows and bombing my chest at the same time. :D
 
Week 1 - Back - 10/7/03

Bent Rows 135 x 5, 185 x 5, 205 x 5, 225 x 5 x 5 (very strict form)
DB Bent Rows 80 x 10 x 10
Seated Rows 150 x 10, 200 x 10

I'll most likely squeeze in biceps later today.
 
good work........... is this your first workout using the 5x5 plan???

X
 
Exodus said:
good work........... is this your first workout using the 5x5 plan???

X
Click to expand...

Thanks. This is the beginning of a few weeks of 5 x 5 for me. The only exception is MM stuff for bench training. I'm used to so much more volume that this workout seemed very short.
 
pwr_machine said:


Thanks. This is the beginning of a few weeks of 5 x 5 for me. The only exception is MM stuff for bench training. I'm used to so much more volume that this workout seemed very short.
Click to expand...

yeah im taking a MM approach to my tri's by listening to Mule's advice.

i know its working, its just hard as crap.

well, i hope the 5x5 treats you well, i enjoyed it, before i switched to WSB.

X
 
Week 1 - Traps and Biceps - 10/7/03

Shrugs 135 x 50, 185 x 30, 225 x 20, 275 x 20, 315 x 10

I tried db curls today, but my forearms still had that shin splint feeling. So, I moved on and switched over to hammer curls.

Hammer Curls 45 x 10, 50 x 10, 55 x 10, 60 x 10 x 10
Reverse Curls 50 x 10, 60 x 10
 
For the last 3 weeks, I have not been very strict on my diet. My calories are still up, but I need better calories. Today, I'm getting back on track to record my diet each week.
 
pwr_machine said:
For the last 3 weeks, I have not been very strict on my diet. My calories are still up, but I need better calories. Today, I'm getting back on track to record my diet each week.
Click to expand...

im having the same problem. every time im doing events or cardio i keep repeating........ "too fat, can't breathe"

i need to take in better calories.

X
 
Week 1 - Legs - 10/8/03

I was hesitant to jump back into leg training because of my achy knees, but I could not wait any longer. It was time to feel some weight again.

Leg Presses 3 plates x 5, 4 plates x 5, 5 plates x 5, 6 plates x 5, 7 plates x 5
Leg Curls 100 x 10, 150 x 10

I did experience a little pain in my knees while performing these, but I pushed through and got the blood flowing. I knew I'd be icing my knees as soon as I got home and that's exactly what I did.

Calf Presses 3 plates x 20 x 20 x 20 x 20 x 20 x 20

This evening, my knees are feeling ok. Not much different that how the last week or so has been going.
 
Exodus said:


im having the same problem. every time im doing events or cardio i keep repeating........ "too fat, can't breathe"

i need to take in better calories.

X
Click to expand...

hell..what do you think i do plyos X, its a "fat mans' cardio" to me!!! :FRlol: tb
 
pwr_machine,

Hang in there. . if you have sore knees. . I am willing to bet its patella tendonitis. . I have battled this recently.

I bet that the hack squats are responsible for this.

You will be fine.

Keep training hard!!
 
louden_swain said:
pwr_machine,

Hang in there. . if you have sore knees. . I am willing to bet its patella tendonitis. . I have battled this recently.

I bet that the hack squats are responsible for this.

You will be fine.

Keep training hard!!
Click to expand...

i do remember having the same problem earlier this year when i tried to go deep on hack squats and a shootin pain occured in my right knee....and they said full squats were dangerous...:redhot:!!!
tb
 
Week 1 - Calves, Forearms, Neck, and Rotator Cuff - 10/10/03

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

Rotator Cuff
DB Exercises 2 sets of 15 reps per exercise

Forearms
Wrist Rolls 20 lbs 3 sets per side
Wrist Curls 12 lbs 3 sets of 10 per side

Calves
Seated Calf Raises 2 plates x 20 x 20 x 20
Standing Calf Raises 100 x 20 x 20 x 20
 
Week 2 - Chest, Triceps, and Shoulders - 10/11/03

Bench Presses 225 x 5, 275 x 5, 295 x 5, 315 x 4 + 1

Bench is going ok. I'm doing a much better job of staying tight and keeping my elbows tucked. I'm a little disappointed that the weight isn't moving as fast as it used to. I'll be patient and give it time.

4-Board Presses 315 x 3, 345 x 2, 365 x 1
5-Board Presses 375 x 1
3" Pin Presses 315 x 3, 335 x 1 x 1
Rolling DB Extensions 40 x 10 x 10
Front/Side Raises Superset 20 x 10 x 10
 
I changed my workout around a bit.

Saturday
Chest, Triceps, and Shoulders

Sunday
Off

Monday
Off

Tuesday
Back, Biceps, and Traps

Wednesday
Legs and Calves

Thursday
Off

Friday
Neck, Rotator Cuff, Forearms, and Calves

That allows me to train bench and traps with Bigguns15. I also want to find a day to focus on abs.
 
Week 2 - Back and Biceps - 10/14/03

Bent Rows 135 x 5, 185 x 5, 205 x 5, 225 x 5

I would have done another set, but I did not have my straps with me this morning. Oh yeah, I have a sprained finger and that's why straps would have been helpful today.

DB Bent Rows 80 x 10, 90 x 10
Seated Rows 150 x 10, 200 x 10

Standing Cable Curls 100 x 5, 130 x 5, 165 x 5, 175 x 5

Started to get that shin splint feeling in my forearms so I moved on to hammer curls.

Hammer Curls 45 x 10, 50 x 10, 55 x 10
 
PM & gang,
Stupid question.

On your 5x5s, do you stay at the same weight? I've seen others say they're doing 5x5, but they are vaying weight for 5 sets. I've never counted warmups, so my 5x5 was all with 225, etc.
Just a clarification.

PS.
Can I be a Beccaholic too?
 
longarms said:
PM & gang,
Stupid question.

On your 5x5s, do you stay at the same weight? I've seen others say they're doing 5x5, but they are vaying weight for 5 sets. I've never counted warmups, so my 5x5 was all with 225, etc.
Just a clarification.

PS.
Can I be a Beccaholic too?
Click to expand...

I normally wouldn't include my warm-ups, but I've been battling a few nagging injuries so it's easiest for me to keep the volume down and continue training. Believe me, I would much rather have 5 HEAVY sets!

And welcome to Beccaholics Anonymous.
 
5x5 on deads REALLY whips my butt! It's not as taxing overall for me on bench. I've been sticking with 5 sets of 3 for squats lately, & really like that.

Thanks, PM
 
Week 2 - Traps - 10/15/03

Trap Bar Shrugs 45 x 50, 135 x 30, 225 x 20, 275 x 10
DB Shrugs 100 x 20 x 10

I needed quick workout and I accomplished just that. :D
 
Week 1 - Calorie Intake

I did not record my calories, pro, fat, and carbs this first week. I need to get the ball rolling again soon!
 
Week 3 - Chest, Triceps, and Shoulders - 10/17/03

Bench Presses 225 x 5, 275 x 5, 315 x 5, 325 x 4
4-Board Presses 315 x 3, 355 x 1, 365 x 1
5-Board Presses 365 x 2, 375 x 1
Rolling DB Extension 40 x 10, 50 x 6 (exhausted!)

Feeling more comfortable on bench, however still waiting on tricep strength to kick in a bit more.
 
In regards to bench press...

Mule recommends:

1) Bringing the bar 1-2" lower to reach the top of my abdomen.
2) Continue to work on my arch. The actual set-up, pulling my feet back, and getting up on my toes will help this.
3) Continue to work the board presses to get my tricep strength up.

I'll definately be working on these things Saturday.

Overall, looking good.
 
Week 3 - Back, Biceps, and Traps - 10/21/03

Bent Rows 205 x 5, 225 x 5 x 5 x 5, 245 x 5
DB Bent Rows 90 x 10, 100 x 10
Seated Rows 150 x 10, 200 x 10

Hammer Curls 55 x 5, 60 x 5 x 5 x 5 x 5
Standing Cable Curls 100 x 10, 130 x 10
Standing Cable Curls w/Rope 100 x 10 x 10

Shrugs 135 x 50, 185 x 30, 225 x 20, 275 x 20, 315 x 10
DB Shrugs 80 x 20, 90 x 20
 
I spent the last 30+ minutes stretching and it feels good. I was stretching while watching the Jump Stretch Flexibility Video available at
elitefts.com In the back of my mind, I want to squat again. I miss it. And Bigguns15 and I think that alot of my lower back issues may stem from poor flexibility. I'll be working on that with alot of focus now.
 
Week 3 - ? - 10/23/03

Arched Back GM's 95 x 8, 135 x 8
GHR's from floor BW x 8 x 8
45* Back Extensions 25 x 12 x 12
Cable Pull Throughs 2 sets of 12
Ab Exercises 4 sets of 12

My back tightened up a bit from blood flow, but feels good at the moment. :D
 
Week 3 - Neck, Forearms, Rotator Cuff, and Calves - 10/24/03

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

Rotator Cuff Exercises w/Band 2 sets of 15 reps per exercise

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

Seated Calf Raises 3 plates x 15 x 15 x 15
Standing Calf Raises 150 x 15 x 15 x 15

Feeling very motivated! I'm already looking forward to tomorrow's bench workout. I'll be working on those things mentioned earlier this week.
 
Week 3 - Sled Dragging - 10/24/03

This evening was my first experience dragging the sled. I actually had a good time! My hips were on fire! And I stumbled around a bit after unleashing myself from the sled. :lmao:

Forward Drag 90 pounds x 80 yards - 5 times
Backward Drag 90 pounds x 80 yards - 2 times, then 90 pounds + an 80 girl from the gym :) x 80 yards - 3 times
 
Mike, I'm trying to borrow a sled from a friend, but until then I've been doing substitute stuff like pulling a weighted wheelbarrow and pushing my car. It's actually been working pretty well.
 
Week 3 - Calorie Intake

Finally, I'm getting my calories back up!

Week 3
Calories 4975
Protein 282
Fat 228.5
Carbs 450

The amount of protein is a little lower than I would like it to be. Again, the amount appears high but this can be attributed to red meat, peanuts, etc.
 
louden_swain said:
pwr_machine. . . what are you weighing these days?

Hows the appetite?
Click to expand...

I'm still lingering around 245ish. I'm making an effort to be more consistent with the high calories again and hope that helps me add a few more pounds. The appetite...I'm actually getting tired of eating. :lmao:
 
Week 4 - Chest, Triceps, and Shoulders - 10/25/03

First, I'd like to post a video from August 3rd where I was struggling with keeping everything tight and my elbows were flaring out like crazy. I've been focusing on fixing that problem and my form has changed drastically.

Bench Press 225 x 5, 275 x 5, 315 x 5 , 325 x 5 PR!
4-Board Presses 315 x 3, 345 x 365 x 3
5-Board Presses 375 x 3, 390 x 3 PR!, 415 x 3 PR!
3" Pin Presses 365 x 3 PR!, 405 x 1 x 1 x 1 x 1 x 1 PR!
Front/Side Raises Superset 20 x 10, 30 x 10

I do not feel quite as explosive as I have in the past, but I know that when the weight comes off my chest that I am going to finish. That confidence resulted in numerous PR's for the day!

Thanks Mule...elbows are tucked, feet are pulled back, working that arch, building tricep strength. I'm looking forward to your next suggestions.

And Spatts, as you recall, you wanted PR's. You got 'em! :D

Bigguns15...thanks for encouraging me to move more weight! :luxlove:
 
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