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10-31-2006, 03:16 PM
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Weee's Routine
Hi Everyone,
My name Is Ken, I just turned 25 years old, and I weigh about 177lb this morning and about 3 weeks ago I was measured at 23% bodyfat. About 4 months ago I was 200lb and in the worst shape of my life with 27% body fat. The body fat measurements were done by caliper and I have a bad tendency to have a lot of belly fat, so I'm not 100% sure about the measurement, but the relative number matters to me more. In September I completed the Long Beach Sprint Triathlon, so I enjoy swimming, cycling, and running. Up to and during the entire training period for the triathlon, except the last two weeks beforehand, I was eating approximately 1600 net calories a day (factoring in exercise using dietpower calculator) and I didn't do any weight training for two months. After the triathlon, I was within 1lb of my original goal weight, of 175lb as a result of the training and hard dieting. The previous time when I was in shape about 3 years ago, I was down to 162lb and I had no muscle definition, and this time I decided that I didn't want to look "skinny" I'm eating somewhere between 2000 and 2400 calories a day now, and slightly gaining weight. I'm also in the early stages of training for the L.A. Marathon in March. All of my weight training is equal to or exceeded my pre-diet performance, actually everything is exceeding but my chest, which was lagging for a while but is showing signs of life (I added a dumbbell press so I can work to exhaustion without a spotter more easily and also balance my two sides more) I take a whey protein shake with skim milk first thing in the mornign and last thing before I go to bed, and I always have a large chicken breast for dinner with or without vegetables, and a bowl of rice, chicken, and veggies for lunch. I eat a nature valley sweet and salty peanut bar for breakfast after the shake. I snack during the day because I always feel hungry now, usually a bar or some fruit. Ok, so to the point, my thoughts are, since I want to gain muscle, and lose fat, that I will have miniature building and cutting phases. Basically, if I reach 180lb, I will cut back my calories (mostly carbs) until I reach 175lb. I'll measure my body fat each time I reach 175lb, and I hope it will be lower at each go. I lift two days a week, Day 1: Chest, Triceps, Quads Dumbbell flat press: 1 Set 8 rep Barbell flat press: 3 sets 6-8 reps Butterfly Machine: 3 sets 8-10 reps Dips: 12 8-10 6-8 Tricep Pulldown (Rope): 3 sets 6-8 reps Leg Extensions: 3 sets 10 reps (sometimes 1 leg at a time, sometimes both) Day 2: Back, Biceps, Hamstrings, Abs Pullups (Wide Grip): As many as I can focused on lats Pulldowns: 3 sets 8 reps Rows (Various types): 3 sets 8-10 reps Concentration Curls: 3 sets 8 reps Leg Curl: 3 sets 10 reps (sometimes 1 leg at a time, sometimes both) Chinups: As many as I can focused on biceps Optional: Preacher Curls I also do abs and shoulders on alternating days depending on what I have time for, and I use a Powerball Gyro Exerciser for forearm and grip strengthening, which has actually helped quite a bit. I run 2-3x a week at least 3 miles per run and more on sundays, working up toward that marathon. 8 min/mile is my cruising jog pace, and I"m workign that down to 7 hopefully over the next few months. My best 5k time so far was 22:30 but I think I would do more in the 21 minute range now. I'm Feeling very longwinded and undirected here, but I'm introducing myself, and sort of layign out my goals for me to see also, I was going to post this in the chat but I decided to move it here, hope it's the right place. Last edited by Weee; 10-31-2006 at 03:18 PM. Reason: screwed up the title 
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10-31-2006, 03:25 PM
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Glad to hear about the weight loss. As for the muscle tone, youll probably never have it as long as your a long distance runner. Distance running is a very catabolic activity by nature and theres not a whole lot that can be done to counter it short of supplementing with steroids.
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10-31-2006, 04:17 PM
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Quote:
Hi mitchcumstein, Thanks for your feedback, I don't see myself as a long term marathoner, I just wanted to accomplish a marathon at least once in my life. I do however want to at least do a half ironman and MAYBE an ironman triathlon once as well, so I imagine these are even worse. I only run 2-3x a week because I am trying my best to recover sufficiently between runs to reduce muscle loss effects. Steroids are not a consideration for me at all at this time. On a happy note, the person who lined up next to me during my sprint triathlon had exactly the type of build I want, and I overheard in conversation that he had already completed an ironman triathlon the previous year, so there's hope at least in my mind
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11-01-2006, 09:32 AM
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Well let's see here, I guess I'll post log to track progress
Week 1 - Bulking Monday: Powerball 90s endurance max score - 16252 (new record) Ab Wheel Set 1: 25 (most ever) Set 2: 5 (lower abs gave out) Tuesday: Dumbbell shoulder Press Set 1: 35lb 8 reps Set 2: 35lb 8 reps Bench Press: Set 1: 145lb 6 reps Set 2: 145lb 4 reps Set 3: 145lb 4 reps Leg Extension: Set 1: 200lb 10 reps Set 2: 240lb 8 reps Set 3: 260lb 8 reps Calf Raises: Set 1: 240lb 10 reps Set 2: 280lb 8 reps Set 3: 280lb 7 reps Butterfly: Set 1: 160lb 6 reps Set 2: 160lb 4 reps Dumb Flat Press: Set 1: 60lb 2 reps This was my strongest chest workout so far in the last 4 months. I also decided I had been lifting my legs too heavy, and I wasn't working correctly through a full range of motion, so I lowered those weights Wednesday Took some photos, I will post them in the photos section, I had one from very early in my weight loss phase that I'll post too. I consider myself just in the early stage of muscle gain now, and not too unhappy with where I am now. Pullups: 4 (abs so sore I had problem with anything requiring core strength) Concentration Curls: Set 1: 30lb 6 reps Set 2: 30lb 4 reps Set 3: 25lb 8 reps Dumbbell Bent Over Row: Set 1: 60lb 8 reps Set 2: 70lb 6 reps Back Extensions: 10lb 12 reps Narrow Chinups: 7 Hammer Curls: Set 1: 26lb 10 reps Set 2: 26lb 10 reps Set 3: 26lb 10 reps (wasn't satisfied with the gym workout on my biceps so I did what I could with the one dumbbell I have at home) My workout buddy is changing gyms on me and wanted me to show her some free weight exercises in case the machines at the new gym is busy so I didn't end up having much time to work on my own stuff, and I ended up doing a lot of miscellaneous arm exercises not part of my routine. I really want to try deadlifts after reading around but I'm afraid to do it incorrectly. Thursday Well, I didn't get home today until 8PM, I was pissed, didn't feel like running, so I came home and pounded a double protein shake. On a positive note, my creatine and dextrose arrived today, and I'm going to start making my own celltech type mix here soon. Going to do some powerball to work out the forearms but that's about it. 15k run on sunday, hope I can complete it smoothly. Hmm, Powerball sucked, I have a deep bruise in the palm of my right hand, makes gripping anything very difficult, I have some time to recover it though so not too worried Friday Weight: 177 or 177.8 lb scale sucks 0.2lb precision but 1lb fluctuation between two consecutive weighings. I'll believe the 177.8 since I want to be growing right now =) Day Off Saturday Special Occassion, Ate and ate yum yum, didn't care about weight. Last edited by Weee; 03-27-2007 at 10:34 AM.
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11-01-2006, 09:45 PM
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To try and facilitate muscle growth as much as possible, during my "mini bulk" i'll only run 2x a week, and one day will be "sprints" of 1 to 1.5 miles to try and increase speed. I still have to do one very long run to reach my marathon goal but hopefully this will mitigate my body trying to eat itself. I'm also extending the weight range to 182 at the high end and still 175 at the low end to trigger my different cycles, this way if I put about 5 lb of muscle and 2lb of other on, and then when losing I lose 4.5 lb of fat and 2.5lb of muscle or something along these lines, there will be a decent net gain of muscle per cycle, I hope I'm not just shooting myself in the foot here, but it's the only way I can think of to both get stronger, and train for a marathon I can be proud of.
During "fat loss" I'll probably do 3 runs, 1 "sprints" again, 1 medium distance mid-week, and 1 long on the weekend. Last edited by Weee; 11-01-2006 at 10:03 PM.
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11-01-2006, 10:21 PM
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If you are trainign for a marathon you are going to have to do more running then that. How long is it before the marathon though? Are you just building a base before actual training begins?
__________________
Champions are made in the hours, weeks, months and years before a race. The victory itself is merely a demonstration of their championship character.
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11-01-2006, 10:30 PM
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Quote:
I'll run a half marathon race in december to see where I'm at, and by february I'll be running 18 miles every weekend, or so is the plan.
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11-02-2006, 09:21 AM
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Oh ok you doinf great then. Good Luck with your training weight lifting wise and for the marathon. A lot of people Don't have the dedication, patience, etc.. to run a marathon. Being a runner myself I admire anyone who can do a marathon. After I am done with track in college I would like to run one. Until then ill stick to doing my 800's and miles. lol. Keep going strong.
__________________
Champions are made in the hours, weeks, months and years before a race. The victory itself is merely a demonstration of their championship character.
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11-03-2006, 06:04 PM
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Hmm, well my dextrose and creatine monohydrate came in, and I took my first two doses last night and this morning. It's too much hassle to take 4 doses in a day right now for loading, but I'll take a double shot after workouts in the coming week, otherwise it's just going to be one in the morning and one after I get back from whatever exercise it is that I do that day.
My other supplements right now are: Kirkland Performance Multivitamin Calcium Citrate Glucosamine Fish Oil Whey Protein (GNC type) I'm considering getting some Glutamine but I haven't read enough about it, basically hoping to prevent muscle loss due to the long distance running, just read a few snippets but I always try to do my research first before putting something into my body. I was super hungry today, so I had a snack of chocolate milk, balance bar gold, and a lowfat peach yogurt, yum yum. My next lift is Tuesday and I've been making good progress recently. I hope my bench keeps improving moreso than anything else, I can feel my pecs have definitely grown somewhere down there. Wednesday I think I'll start my back/hamstring day with some fairly light deadlifts to try and learn the form. Squats are really a phobia of mine for some reason as I can barely do the motion just standing there it's very awkward, but I know I should incorporate them in the future too. Last edited by Weee; 11-03-2006 at 06:10 PM.
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11-05-2006, 08:50 PM
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Week 2
Sunday Only ended up running 10k, but I did it in 60:30, not too bad. 25 min first 5k, 28.5 min 2nd 5k, 5 minutes of puking in the middle. I took double protein in the morning and one right after. Also went and picked up some L-Glutamine and took a 1200mg after the run. Turns out I have a bad cold, so that explains the puking during the run, oh well. Biceps measurement: 14 inches (up from 13.5!!)
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11-07-2006, 08:46 PM
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Tuesday 11/7/2006
Weight: 177.2 So, Let me preface this by saying I tried squats for the first time ever today, and that I still have gumby legs 2 hours later, but it was probably also my best workout ever. Flat Bench Press: 155x6 big time PR, could have done 7 155x4 (this would have been my PR too if not for the first set) 155x2 got pinned under on attempt of rep 3, sure wish I had a spotter, I yelled for help from the nearest person, who happened to be a girl, but hey I'm not ashamed, I was in that position because I was really going for it! Squat: 95lbx6 this hurt WAY more than I expected, I couldn't go all the way down 95lbx10 I probably got about 2 real reps in this set going down, really trying to learn form 95lbx6 I got 3 good reps, and 1 close to good rep but I almost tipped over backward on that 4th, and then two half reps. Hello gumby legs! Butterfly: 160x6 160x4 Pecs are dead Calves: 280x7 300x5 320x5 Full stretch plus 1-2 second hard squeeze at the top, I thought I had gumby legs before... Dips: 10 was just curious how many of these I could do after a pretty hard chest workout, I was pleased. Triceps PD: 70x6 DB Triceps Extension: 55x2 Ok, time to go home. I was very pleased with this workout, so I celebrated with a double protein shake, and two large chicken breasts for dinner (and a kit kat bar) Last edited by Weee; 11-08-2006 at 02:00 PM.
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11-07-2006, 08:51 PM
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Congrats on the bench pr. Be carefull on the squats. Always keep looking forward, never look down. Finish your sets with plenty of strength left. All you should be doing right now is learning form.
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11-07-2006, 08:55 PM
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Hi traps thanks for the encouragement, between sets I was just squatting without any weight trying to get the idea of the form still. I already fear the impending DOMS, especially since it always hits me about 48 hours after the workout, and I have another 10k run planned for thursday night. I'll be doing my first deadlifts tomorrow too, I'm excited.
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11-08-2006, 01:59 PM
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Well I was right, legs are already feeling very sore.
Wednesday 11/8/2006 Weigh in today: 176.2 lb ??? =( I'm eating as much as I can and losing weight the sugar in the creatine delivery cool-aid adds anohter 270 cal per day too, I really hope it's mostly fat, pants are still fitting the same so that's a good sign, and strength is going up, Just gotta keep trying to keep up the food intake. I'll post my lifting results in an edit of this post later. Edit: Pullups: 6 Standard back day warmup Deadlift: 135 x 1 hmm, seems ok, I think I like this exercise 135 x 4 ok so that's how you rep 135 x 6 whew i'm sweating, but it's not too hard 185 x 4 doesn't feel too heavy, but It's tiring Gotta focus on technique for the new exercises, but I know that I'll be able to DL more than this soon. Pull Downs: Behind the head 150x7 160x2 DB BO Row: 75x2x6 Going to try and improve this every time, completely limited by my much weaker left side Concentration Curls: 32.5x3 30x4 Barbell Curl; 65x5 65x3 Reverse Fly: 100x6.5 100x3 Chinups: 1 Usually do the chinups to put a final punish on the biceps and see how hard I worked them, 1 means I did a pretty good job. Last edited by Weee; 11-08-2006 at 09:36 PM. Reason: Added workout as promised
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11-08-2006, 02:00 PM
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yeah, eating enough was my problem, still is. just gotta do it one day at a time
__________________
Training Log: http://www.bodybuildingforyou.com/forums/member-journals-light-weight/43055-thearas-log-why-not.html middleweight, here i come!
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11-08-2006, 03:55 PM
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Well, I'm coming off a diet of about 1500 (net)calories, I'm up to 2200-2500 actual eaten calories now, and trying to push in a few more. Out of that I'd say about 180-200g of protein. I gave up my food log for a while after I had reached my original goal weight, but I'm taking it up again so I will have a better idea of what I'm taking in and I'll check.
Knowing what I generally eat for dinner, which is my post workout protein shake and then a single chicken breast, Today is projected to 2500 Calories and 180g of protein, a pretty typical day for me. I'm not opposed to the idea of taking a 3rd protein shake with milk right before bed, that would put another 30g of protein and 250 calories into me. Oops forgot my creatine cool aid and some chips, that means I'm at almost 3100 calories today, actually quite high for me, I was very hungry thanks to yesterday's workout so I picked up a banana, chocolate milk, and two balance bars to snack on during the course of the day and my officemate gave me a small bag of potato chips which I gladly scarfed down. still 180g of protein though. Last edited by Weee; 11-08-2006 at 04:03 PM.
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