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06-25-2007, 06:10 AM
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Hammer's "Pump Up" Log
OK, so I decided it'd be best just to start a clean log over here in the new category rather than drag over the old one. The past several weeks have been rather intense and that's where we're going to be staying.
BSD total at the moment: let's just say it's under the requirement for the next level. Truthfully right at this second I haven't gone thru the old log to know exactly what it is. If I go off the last lifts, D = 215, S = 215, B = ??? so I'm thinking around 565 or so total. That's fine, we're here to get those #'s up. I'll need to weigh in when I get to the gym today sometime (off this week so I can go whenever after 1:30 or so) and see what my weight is. I have dropped BF % since I started working out, which is good. Last time I weighed myself I was around 196. I'll also have a weight from my physical this morning to compare it with (my new company that I'm going to requires pre-employ physicals given the nature of the business). The general concept is "push-pull-legs" for the most part. The exercises vary some days, but the concept really doesn't. Volume right now can be considered high, but the fact of the matter remains that my body is responding to it so hey, if it's working let's keep doing it for now, and adjust later. So later, what I choose to do today will appear at some point...whenever I get the work in...for now, it's off to do what new employ stuff has to get done...
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Quit talking about lifting heavy and actually do it. 
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06-25-2007, 08:09 AM
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Post your food intake in here and I'll watch it.
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06-25-2007, 05:21 PM
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*waaaaahhh!* I have a sunburn...So? Shut up and squat!
 It's leg work in Hammer's world tonight...Box Squats: Using a bench that's just under parallel 1 x 10 x 135 wu 1 x 8 x 195 2 x 8 x 205 2 x 8 x 215 1 x 7 x 220 1 x 6 x 225 SLDL: 1 x 8 x 135 wu 1 x 5 x 195 (no sense fooling around we're gonna get 200 tonight if it kills me) 1 x 5 x 205 (flopped my grip over and it was easier) 1 x 5 x 210 Leg Press (Got stuck using the XPLoad sled tonight - I don't like it myself - it says "about 100 lbs" for the sled that the weights go on, so I hope this is right) 1 x 10 x 190 (just to get acclimated to the damn thing...) 1 x 8 x 240 1 x 8 x 260 1 x 8 x 270 1 x 7 x 270 Each set of leg press followed up by: Seated Calf Raise: 1 x 15 x 190 1 x 14 x 240 1 x 11 x 260 1 x 10 x 270 1 x 9 x 270 One-Legged Leg Presses: (L) 1 x 8 x 70, 1 x 8 x 90, 1 x 7 x 100, 1 x 6 x 100 (R) 1 x 8 x 70, 1 x 8 x 90, 1 x 7 x 100, 1 x 6 x 100 Pull-Throughs: 1 x 8 x 60 1 x 8 x 60 1 x 7 x 70 1 x 6 x 70 I was cramping up badly on these tonight - suspecting I wasn't drinking enough...cramps for me are almost always a sign of hydration issues... Time to shut it down - did 15 minutes on the treadmill, 3.6 speed, 5% grade to wind down.
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Quit talking about lifting heavy and actually do it.
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06-26-2007, 03:34 PM
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Primarily Cardio tonight - our entertainment since I left my MP3 at home was 1.) coverage of the Chris Benoit murder-suicide on FoxNews and 2.) a cute college coed on the treadmill in front of me.
45 minutes - custom intervals 2 minutes light work, 2:30 at about level 20 intensity...seemed to be a good test of stamina and I kept my heart rate up around 148-150 the pretty much 20-30 minutes of it. Then (oh, you thought we were done? lol ): Hanging leg raises: 4 x 10 (it was so hot and muggy tonight in the gym and I kept losing my grip...) Rope Crunches: 4 x 60 x 15 Side Obliques: 4 x 50 x 10 Out. Having my fish and rice at the moment, waiting for some chilled green tea to finish off the day/night. May do a double tomorrow (cardio AM, lifting PM) if I'm feeling ambitious since I'm off work..
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Quit talking about lifting heavy and actually do it.
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06-26-2007, 03:48 PM
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Quote:
 They were with their boyfriends, some on lean bulkers
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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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06-26-2007, 10:25 PM
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Lean bulkers...lol...
Which reminds me, when I'm more alert and concious, I need to do a quickie diet update. Wanted to get some thoughts on this...but right now it's nappytime. I'm so glad I'm off this week...can sleep however long I need/want to....
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Quit talking about lifting heavy and actually do it.
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06-27-2007, 07:37 AM
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OK...so last night I'm sleeping and the cat decides to knock something down on me from the shelf kinda next to and above my couch...hit me in the side of the face. At first I thought "no harm no foul" until I woke up with a swollen jaw this morning. Iced it down and I think it's going to be ok, just have to watch it.
In the meantime and at Boyd's earlier request, here's a typical diet day: Breakfast: 1 c oats shake consisting of milk, 1 scp whey, egg whites (the pasteurized kind, no cooking), tbsp of natty pb Take my multi here too, on non-lift days also 2 kre-alks Mid-AM of late this has been a wheat bagel with natty pb, sometimes wheat toast with PB Lunch Generally something along the lines of turkey sandwiches on wheat, 2-3 slices of meat, light on any dressings and cheese, with raw veggies (choice is usually broccoli but there's others), or I take "leftovers" of 1 c brown rice and chicken (6-10 oz breasts or so) along with the veggies Mid-PM Another turkey sandwich or something similar. Pre WO 1 c oats, 1 scp whey, 2 kre-alkyn tablets Post WO 2 scp whey in water, 2 kre-alkyn Dinner (within 2 hrs or so of WO) Tilpia fish (generally 8-12 oz) or chicken, brown rice or baked potato, some sort of vegetable. Later in the evening: hrp gave me a pudding thing to try - ends up being roughly 2-3 scoops whey mixed in with milk and pudding mix...pretty tasty and kills off the "sweets" fix. When I don't do that, something like a serving of natty PB, or some cottage cheese, something along those lines. Try to mix it up. Right before bed: 1 scp whey in milk. Surely not horrible, but not the best either. If there's one thing that FitDay tells me I might be lacking in it's the fats category. Suggestions welcome.
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Quit talking about lifting heavy and actually do it.
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06-27-2007, 04:40 PM
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Alright, my back's itchy from sunburn but we're gonna bench anyhow.
Careful to warm up well tonight. It was a series of: OH DB press OH Tri Ext Side and Front Raise all of the above with a 10lb db and 8 reps Along with some doorway stretching, then: BB Bench: 1 x 65 x 8 (just a loose set to get in the groove) 1 x 115 x 8 1 x 135 x 7 1 x 145 x 6 1 x 145 x 5 1 x 150 x 3 BB Paused Sets: 1 x 95 x 6, 3 seconds paused 1 x 105 x 6, 2 seconds paused 1 x 105 x 5, 2 seconds paused 1 x 115 x 4, 2 seconds pause DB Flye: 2 x 20 x 8 2 x 25 x 7 1 x 30 x 2 (!) Had a wierd pop in my left shoulder during the 25 lb set but it seems to be ok...no pain or anything at the moment Dips (mixed assist and no assist) 1 x 8, bw -50 1 x 10, bw -50 1 x 5, no assist 1 x 4, no assist Tricep press-downs: 1 x 60 x 8 1 x 70 x 6 1 x 70 x 5 1 x 80 x 4 CGBP: 1 x 65 x 10 1 x 75 x 8 (ooops, wanted the 10's not the 5's) 1 x 85 x 8 1 x 90 x 6 DB Shoulder Press: 1 x 20 x 8 1 x 25 x 6 Incline Bench (light): 1 x 65 x 8 1 x 70 x 6 Two "light" shoulder sets to wrap up. All in all, not a horrible night though. The gym was actually comfortable tonight and not so unbearable hot to sap the life right out of you before you even put a hand to a weight...must have gotten the AC fixed...lol
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Quit talking about lifting heavy and actually do it.
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06-28-2007, 09:55 AM
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Since you are still relatively new to this, you want flexibility NOW. Not only will it help prevent injuries, it will make proper form so much easier, and you will handle more weight. And recover faster! After a workout, i wouldnt stretch TOO hard. Just keep it light and stay loose. The day after you do legs- go for a light 10 minute jog- do 2 sets of 20 BW squats and stretch again.
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06-28-2007, 10:17 AM
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Thanks for the tip. I do some light stretching when I'm done but nothing too terribly intense. I generally don't do anything day-after like you mentioned, but I'll definately give that consideration.
__________________
Quit talking about lifting heavy and actually do it.
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06-28-2007, 04:46 PM
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Alright, so it's been one of the wierder days on record for me.
Breakfast, and early meals were fine...later meals as I got closer to my WO soured my stomach. Waited a bit, decided to go do it anyhow. Got there, and had to wait for a while on cardio equipment (that's the night's goal) so I did: Front Squats: 1 x 10 x 45 1 x 8 x 65 2 x 8 x 85 Rope Crunches: 1 x 55 x 20 2 x 60 x 15 1 x 65 x 15 Weighted Twists using the cable machine (sets each direction L-R, hence x2): 2 x 15 x 10 2 x 20 x 10 2 x 25 x 8 Good Girls: 1 x 20 x 70 (oops...) 1 x 10 x 100 (more like it) 1 x 10 x 120 1 x 8 x 130 Started to feel sour again, so I went and got a drink and was chatting with a friend of mine there, felt ok, so went to work on 40 minutes interval training. About halfway through, my stomach started to hurt just a little...then passed. Thought about quitting, but soldiered on once the pain passed. Another drink of water at the end, and I was fine... Eating Post WO now, and seem to be ok. Wonder if it was something I ate?
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Quit talking about lifting heavy and actually do it.
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06-28-2007, 05:34 PM
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Dehydrated?
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06-28-2007, 05:38 PM
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Put down at least 3 liters of water (because I drank thru 2 of the "green tea" bottles that I had filled with water in my fridge) pre-wo through the course of the day. The thought did cross my mind though but I ruled it out because it seemed like when I ate, I felt nauseous. Maybe could stand to drink more than that though.
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Quit talking about lifting heavy and actually do it.
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06-28-2007, 06:22 PM
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How's your digestive system? You eating plenty of veggies and fiber? That stuff hangs out in your stomach, you may feel bloated and nauseated when it gets too full.
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06-29-2007, 08:30 AM
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I seem to think I get enough veggies. Even though I didn't list it above, I get some with my main meals and generally somewhere in there I'm chewing on some sort of vegetable snack somewhere. Can't say I am sure on the fiber though.
I'm gonna try upping both my water intake and focus on these and see if it helps. One thing I thought of is that now being on the Kre-Alkyn I tend to "dry out" a little and I'm wondering if I don't need more than my normal +/- gallon of water to compensate a little.... So far so good today though...feel alright. And that's good because it's time to tear it up on back later this afternoon.
__________________
Quit talking about lifting heavy and actually do it.
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06-29-2007, 06:17 PM
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Back Night, so let's go tear it up.
DL: (musical note - As I was loading up to do the warmup set, the "bells" of Hells' Bells by AC/DC started. Not a favorite song of mine really, but what a way to set a tone for my best DL night yet...) 1 x 8 x 135 wu 1 x 5 x 205 1 x 5 x 215 1 x 5 x 215 1 x 4 x 225 << das right, 2 plates big daddy... Good AM's: 1 x 85 x 8 1 x 95 x 8 1 x 95 x 7 1 x 105 x 6 Lat Pulldowns: Wide Gripped first - 1 x 8 x 120 1 x 8 x 120 1 x 7 x 130 1 x 6 x 140 << can't seem to get past this but we're close Then Narrow Gripped - 1 x 8 x 110 1 x 8 x 120 1 x 8 x 120 1 x 7 x 130 T-Bars: 1 x 8 x 70 1 x 8 x 80 1 x 8 x 85 1 x 7 x 95 Seated Cable Rows (did this wide gripped, the gym has this bar about 3 ft long with "D" handles on each end): 1 x 8 x 90 1 x 8 x 90 1 x 8 x 100 1 x 7 x 110 Reverse DB Flyes: dummy me forgot these. Hammer Curls: 3 x 8 x 30 - this was the next to last exercise and I was burning by this point Rack Curls: 1 x 10 x 65 1 x 8 x 75 1 x 8 x 75 1 x 8* x 80, *5, pause, 2, pause, 1. Really tried to keep from swaying. Hypers: 3 x bw x 8 (all while listening to 2 guys b!tch that you shouldn't deadlift and you shouldn't do these...wait til I add some weight next week...lol ) Out. Good night tonight...felt strong but I know I was rushed around a bit in the hours leading up, my pre-wo diet wasn't good as normal so I think that kinda stalled my numbers a little. Easily correctable and we'll get more next week. Especially proud of pulling 2 plates on DL...I've never DL'd before and I can see that lift is getting stronger for me.
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Quit talking about lifting heavy and actually do it.
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06-29-2007, 06:20 PM
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