Weee's Routine

[jlozan84]

Originally Posted by Weee

Yeah, pretty much, I have a creatine cool-aid thing also, I can fairly easily add some mixed vegetables to the dinner, I was doing this for a while but near the end of my intentional weight loss I cut it out. One bag usually lasts me all week so that's not too much trouble. 300g protein, that's tough, I generally don't eat much red meat, only chicken, and I can only stomach so much chicken in a day.

So for now I'll add a before sleep shake, and the veggies for dinner, and maybe a fruit containing yogurt.

My Pal who's really in desperate need of weight gain (115lb 5'8") has taken to eating cottage cheese with some fruit in there, that might serve as a good snack I'll look into it.

There are plenty of other options for protein than red meat or chicken.......if you wanna gain, you will have to man-up.

If you add a shake before bed, I would get a casein based shake.

[jlozan84]

Originally Posted by Weee

I added in the Wednesday workout including my first DL's

As predicted, my DOMS from tuesday's squat has hit me like a truck today, I can barely walk at the moment, so the 6 miles tonight will be "fun"

How did you like the deads?

[Weee]

Originally Posted by jlozan84

How did you like the deads?

They're definitely staying in the routine, I felt it mostly in the lower back as I lowered the weight, and near my glute/ham area somewhere in the range of motion, plus it was a good test of the grip and forearms just to hold up the weight. On my way down, I sort of slid the bar down the front of my thigh, but there was no weight on my legs I just didn't want to arch my back coming down. The weight felt "light" but I got sort of an overall tired feeling after a few reps.

I think out of all the exercises, this one will most easily make me feel "strong" because of the amount of weight I can probably pull. I really didn't feel like my back was worked out hard yesterday until I sat down in my car and about 15 minutes into my drive, my back started to feel really really worn out.

I'm feeling sore in weird places on my back, but later today I'll know the real extent of it and big time tomorrow morning.

Oh yeah, Weigh in was 180.4 today, but I cheated because I forgot to weigh myself until after I had my protein shake and a big glass of water.

[jlozan84]

Originally Posted by Weee

They're definitely staying in the routine, I felt it mostly in the lower back as I lowered the weight, and near my glute/ham area somewhere in the range of motion, plus it was a good test of the grip and forearms just to hold up the weight. On my way down, I sort of slid the bar down the front of my thigh, but there was no weight on my legs I just didn't want to arch my back coming down. The weight felt "light" but I got sort of an overall tired feeling after a few reps.

I think out of all the exercises, this one will most easily make me feel "strong" because of the amount of weight I can probably pull. I really didn't feel like my back was worked out hard yesterday until I sat down in my car and about 15 minutes into my drive, my back started to feel really really worn out.

I'm feeling sore in weird places on my back, but later today I'll know the real extent of it and big time tomorrow morning.

Oh yeah, Weigh in was 180.4 today, but I cheated because I forgot to weigh myself until after I had my protein shake and a big glass of water.

Cool - glad you liked the deads. Yeah, it is really an entire body exercise, but mainly focuses on back thickness........you should really feel it tomorrow in your entire back, ass, hams, quads, forearms, and biceps. Its no joke! I hope you aren't using a belt.

[warri0r87]

Originally Posted by jlozan84

Cool - glad you liked the deads. Yeah, it is really an entire body exercise, but mainly focuses on back thickness........you should really feel it tomorrow in your entire back, ass, hams, quads, forearms, and biceps. Its no joke! I hope you aren't using a belt.

my first DL's only 3-4weeks ago or so i felt it in my back and hammies, everything else was sweet . i really focused on the controlled negatives which is why i felt it in the hammies the next day .

[Weee]

Ran 6 miles yesterday, 59:06 it was more of a jog really but the good news is I can really cruise at this kind of speed forever, I wasn't breathing hard at all, heartrate felt relatively low too (100-110bpm?). So barring any major physical issues I should be able to finish the marathon in under 4.5 hours.

Especially good because right before the run I was stretching, and my quads were so sore I had to bend deeply at the knee to grab my toe and stretch my quad, not to mention my chest and back were insanely sore, I wasn't sure I could run at all. My back seems to be recovering faster than my chest in terms of soreness, yesterday was pretty much just brutal.

Out of curiosity I weighed myself after I ran and showered, and I came in at 176.2LB, yikes! So, I went to the dinner table and drank like 10 cups of water and ate a very large dinner, and I was 178.6 this morning, much better =)

I took some measurements but I don't remember them all, I wrote 'em down but the paper isn't with me right now. This is off the top of my head but I'll add the rest later

Arms
Biceps (Flexed): Right - 14" Left - 13.5"
Forearm: Right - 12" Left - 11 1/8"
Waist: 34.5" (weird because I fit loosely in a 34" waist paint must be the style)
Chest: Didn't Measure

Legs
Thighs: Right - 18.5" Left - 18"
Calves: Right - 15 7/8' Left - 15 3/4"

[Weee]

Week 3

Monday 11/13/2006

Weigh in: 180.0

I decided I'm going to keep "bulking" until my mirror tells me to stop instead of picking a specific poundage, as I've put on about 5lb and I am seeing more definition in muscles, so why would I want to stop gaining in this situation?

Considering how much crap I ate on sunday (cupcakes, beer, huge hamburger, french fries) It's probably not all clean weight, but I needed to cheat a little.

I went to the grocery store, and bought 5lb of cottage cheese for high protein snacking (hope it lasts about 2 wks) and some veggies to add in with my chicken at night. I found frozen veggies in a 1lb pack instead of a 2lb pack, which I like a lot more because near the end of the larger packs the veggies are gross and i just end up throwing some away if for some reason I can't eat it all in time.

I hurt my right shoulder and left wrist pretty bad saturday I couldn't lift my shoulder at all the evening of the injury, but it's feeling almost pain free today, just taking it real easy on the shoulder, I hope to set another new PR on bench tomorrow... If the shoulder is okay, I'm going to try a single rep of 185lb, it would be the first time I ever bench pressed more than my own weight. My legs are already trembling in fear of the squats but I've been doing extra stretches to help with my range of motion on them, I think that was my big problem.

[Weee]

2 laps around Rose bowl (just over 6 miles) 53:53

[Weee]

Well, the shoulder was still iffy today, so I decided to just test it out slowly, I need to spare it for tennis tomorrow anyway.
Tuesday - 11/14/2006

Bench Press:
165x5 (4th with barely any help, 5th fully helped)
185x0 (The guy touched the bar, I don't know if he helped me or not, but it was so damn close, I should have done this first!)

Squat:
I've decided that flexibility is a big problem here, and I just worked on form today, I'll keep low weights until I'm more flexible and have the form down
95x4
95x6
95x6

Overall I went lower and felt more controlled than my first time, so It's a success

So I was sparing the shoulder, and I decided I still want to help my bench, so I did a little triceps work.

Triceps Pulldown (Rope):
55x8
60x8
65x8
70x6
75x4

Wow, my triceps are a lot stronger than the last time I did this exercise.

Calves
300x6
300x6

[Weee]

Wednesday 11/15/2006
Weigh in: 180.2

1 Hour Tennis
4 Mile run (a blister from monday's run started to tear at about mile 1, so I was in pain the whole way, I didn't care about speed I just wanted to finish)
2 hours of bowling

I decided that doing this much stuff in one day is insane.

Thursday 11/16/2006: Back & Biceps

Pullups 6 (my pullups are getting a lot smoother)

Deadlift
135x6
185x5
205x2 (My left hand grip failed me during my 3rd, I had to go back down)
185x5

I am now 100% sure I want to do these ever back day

Pulldown
(behind head)
160x4
130x10
My grip is really dead from deads and sucking here, hence the drop in weight, I decide this exercise isn't working for me, and I changed to a sort of machine.

140x8

(10 lb increase on this machine, felt very easy too) this gave me a second wind on my exercise which I thought was doomed due to my grip issues

DB Bent Over Row:
80x3 (crap, I'm tired)
70x6

Ok, back is done

BB Curl
60x7 65x5 65x5

Chinups
5 4

I attribute the extra chinups to skipping concentration curls.

Hopefully the grip strength will adapt quickly on my left arm (as you can see, almost 1" small left forearm on my measurements) so I can deadlift more. 205 felt heavy, but I could probably have done 4 or 5 with a solid grip.

Friday 11/17/2006

Day Off!

[jproudj]

Hey dude good job on the deads, I had grip problems when I started doing them (only a few months) just wondering if you're using an alternate over/under grip? Sorry if that's a stupid question. But your grip will strengthen pretty quickly anyway, you'll probably notice new muscle in your forearm.

[Weee]

Originally Posted by jproudj

Hey dude good job on the deads, I had grip problems when I started doing them (only a few months) just wondering if you're using an alternate over/under grip? Sorry if that's a stupid question. But your grip will strengthen pretty quickly anyway, you'll probably notice new muscle in your forearm.

I'm not sure what the grip is called, both my hands face the same direction, I'm basically just picking the thing up, hands in the same orientation as I'm typing right now. When my left hand grip failed, I was basically barely holding on by the fingertips while I put it down. I hope the left forearm starts to catch up to the right, I think deadlifts are a good way of accomplishing this!

[jproudj]

They definitely are a good way of accomplishing that. I'm not sure if you should be doing this now or waiting until your grip is stronger, but gripping the bar with one hand over and one hand under will 'strengthen' your grip a whole lot; I say 'strengthen' because your grip will benefit more (ie. get stronger) from overhand, but your deadlift weight won't improve as much

[jlozan84]

If I were you, I would add BB static holds to your non-dead days twice a week. Then do deads with the alternating grip as jproudj commented on above.

You don't want your grip hindering your back development, but you don't want to neglect grip either.

Try some chalk to help until your grip is up to par. With static holds, it won't take long..........trust.

[Weee]

Originally Posted by jlozan84

If I were you, I would add BB static holds to your non-dead days twice a week. Then do deads with the alternating grip as jproudj commented on above.

You don't want your grip hindering your back development, but you don't want to neglect grip either.

Try some chalk to help until your grip is up to par. With static holds, it won't take long..........trust.

I'll incorporate static holds, but I'll have to figure out how exactly. As it stands right now I usually only lift on two consecutive days during the week and that's it. The easiest option for now would be to do two nonconsecutive days and just add static holds to the non deadlift day, I'll consider this.

[Weee]

Tuesday 11/21/2006

Well, I joined the gym so a few of my numbers will change, but I like this one way better, 2 power racks one set up for DL and one for squats, 3 benches, Hammer Strength machines, basketball court, pool, it's closer to my house and cheaper than my old gym, win win situation basically. I can now add a weekend day to my routine, and solve my static hold problem

Weigh In:
180.6

Bench:
165x5 Weee!
165x3 + 2 Partials
185x1 Weee!

Squats
100x8
115x8
135x5

Wow, my squats went "through the roof" but the main thing was, I felt completely balanced and I went WAYYY lower definitely parallel and below as far as I could go. I think the technique is finally clicking. I can now start to do this exercise with strength gaining in mind.

Tricep PD (rope):
65x10 (This is when I decided that weights won't match)
85x10
115x8

I like this exercise because once the weight is high, it's a good ab workout too

Dips:
10

Static BB Hold:
225lb 5sec x 2 (I held it as long as I could)
185 10sec x 3 (again as long as I could)

Dips:
12

Great workout! I shot around some basketball after to unwind too, I'm happy with the new gym

[narcsarge]

Great job Weee! Keep it up!