Looking to add some muscle over the next few months. Trying to get in those calories and focusing on the compound lifts. We'll see how it all goes :)
Looking to add some muscle over the next few months. Trying to get in those calories and focusing on the compound lifts. We'll see how it all goes :)
973c2ad606ffb8aa37e662e3ff41052c.jpg "Jillian B")
Shldr Press 95x10x10
Dbell Curls 40x10 40x10 40x10
Dips BW 100x5 BW 85x7 BWx15
Good workout. Enjoyed doing shoulders. Whats crazy is I know the 5lb will sure hurt alot. Went heavy on the Dips and it was crazy :) Body Weight felt soooo light after the first 2 sets.
Squat 225x10x10 90 sec rest
WOWOWOWOW...
So I missed last week due to stomach bug. Would have done 215x10x10.
So I decided to just 'add' the pounds.. then thought why do 220 and not just do 2 plates for 225... man that was crazy. I'm not a grunter but that last set was ruff... grunted out all 10 reps... Feeling great now (i'm sure i'll be stuck on the toilet tonight unable to get off without assistance or falling off and crawling). Only got in the Squats as work has kicked my tail all week long and told them I was going to be gone 30 mins for it.
Might try to get in tomorrow the shoulder day... see if work lets me.
09/29/08 Monday Lunch
Bench 150x5x10
140x5x10
Rows 110x10x10
Wew ruff ruff... Bench wore me out. By the time I got to the 140 I was getting real tired by set 6. Not sure if I should try for more reps next week at 150 or keep bumping up the weight.
Was surprised at getting all 10 sets in on the rows. Really gritted it out and finished them but was breathing hard and feeling close to the puking point.
Overall a great workout. Also down to 191.5lbs. I can say the stomach virus helped some but the gradual loss helps me believe its more fat than muscle coming off.
Bench 145x5x10 60sec rest
135x5x10
Bent Rows 105x8x10 60sec
95x2x10
Leg Crunches 3x15
Wew.. good workout. Bench was harder. Had to drop down weight after 5 sets or I knew I'd hit failure and never reach the full 10 sets with 60 seconds rest. The 135 was still brutal at the end...
Squats 210x10x10
Standing Calf Raises 135x3x15
Leg Raises 3x15
Good workout, felt good again. Could probably have done 5lbs more I think, maybe even 10lb but we'll see about that next week :)
Calf raises were TUFF since back was fatigued from all the squats. Wasn't a calf issue, but a back issue. Sitting machine was out of order...
Overall great workout. 21,000 lbs moved in 20ish minutes.
Ran HIIT 16 Mins Treadmill
Biked 6 mins
Good workout, need to do it more often :)
Bench 140x8x10
135x2x10
Bent Rows 100x5x10
95x5x10
Man what a workout. Pushed up the weight 5lbs and did better then I thought I might on the Bench part. Was tuff to finish the 7-10 on both of the last two sets... wouldnt' have gotten them @ 140. Rows were tuffer but still felt good getting 5 sets in with an extra 5lbs.
Just about done being sore in my legs from the Day of squats... gah those were killer :)
Squats 205x10x10 90 sec rest
Sitting Calf Raises 80x3x15
Incline Situps 3x15
Wowzers.. what a workout. Last two sets were tuff but doable. Adding 5lbs next week will be interesting. Hard to believe I moved 20,500lbs in under 20minutes via squatting. I'd almost want a belt on just because when I finally finish squating my back is REALLy tight... stretched it out and it feels fine but wew..
Gota say enjoying it so far.. :)
Todays was
Bench 135x10x10 (60 sec rest between sets)
Bent Barbell Rows 95x10x10 (60 set rest)
Last few sets = rufff.
A Set
Bench 175x15 155x15 135x14 105x15 65x15
Lying Pullups 15 15 15 12 12
B Set
Shldr Dbell Press 35x12 35x12 30x12 25x12 20x12
Pullups (70lbs assist) 9 8 (100lbs assist) 9 7
Ruff workouts... 30 seconds rest between exercise. So Bench, 30 seconds, lying pullups, 30 seconds, repeat...
Was sucking wind and dying but man it kicked my tail. Nothing better than the old ladies looking at me struggling with 105 65lbs when i'm benching
For those who wonder on the lying pullups, I use a smith machine, prop my feet up on a box, lie flat (use your body ot keep it that way) and basically do a reverse bench by bringin my chest to the bar with pulling vs pushing. Key is to keep body straight, arms same as bench distance, and have bar try to touch chest.
Squats 225 315 325 335 345 x5
Bench 135 225 225 225 225 x5
Wow.. I think I finally reached either muscle fatigue or cns fatigue or both.
I went from feeling strong last week to feeling really weaker when lifting.
I stopped after the bench as I just didn't feel like I was all there. No excuses about food or rest just not there. Mentally I felt prepped.
Squats were 'tuffer' than usual. I was planning on doing 355 tonight but the 345 was way tuffer than either set last time.
Bench was weird. I just felt like I couldn't lift the weight tonight. 225 seemed way tuffer than it normally does.
I think I'll break till Monday next week and do some higher reps, less weight and try to give the body a rest.
Cleans 115 125 125 125 125 x8
Dips 70 70 70 70 70 x5
Chinups 10 9 6 6
Shld Press 115 125 135 135 135 x8
Standing Curls 70 70 75 75 80 x8
What a workout today... felt good, hit it hard and by the end was ready for the showers.
Cleans - Gosh its amazing how these always kick my rear by the end of it. Enjoy them alot tho and have really noticed some more 'explosive power'.
Dips well i've increased 5lbs each time i've done this, but next week I doubt I'll manage 75lbs for 5 sets. Last 2 were tuff, but we'll see if I can't pull it off :)
Chinups - sometimes I wonder how long 4 sets of 10 will take to get too... I know if i did these without any other exercises before I'd be closer but still we can dream right?
Shldr press - increased weight and really pushed it. Felt good, last set was a bear but glad I did it.
Curls - upped weight again. Feeling stronger and form still good.
Squat 225 315 325 335 345 345 x5
Bench 135 225 230 235 235 235 x5
Deadlift 205 215 225 225 225 x5
Good workout today.
MIssed last week last workout after the van got hit with 2 mattresses from a truck infront of it. Everyones ok, van's jacked, but missed my workout that night.
Squat was good. Almost went 355 but wanted to save some for the Deadlifts.
Bench went good, last set was RUFF. Just didn't feel it today on the bench.
Deadlifts is where the workout hammered me. Didn't eat as normal in the morning (hectic day at work) and started to 'black out' some during the deadlifts. Haven't had that before so finished up and called the workout short vs running into issues.
Squat 225 315 325 330 330 x5
Bench 135 225 225 235 240 x5 245x4
Deadlift 215 215 225 235 245 x5
Bent Rows 135 135 135 135 135 x8
Calf Raises 90 100 110 120 120 x5 4sec/0sec/4sec tempo
Great workout. Man loving this routine. feeling stronger all the time. Tonight was first night i didn't feel sore from my procedure.
Squats went well, felt good, could have done some more weight but was playing safe.
Bench went great. Almost had the 245 x5 on last set but had to have help to finish that one off.
Deadlift is improving (even after doing it after squats). Form getting better which is helping too.
Rows I need to start upping weight. Biggest issue here is back fatigue after deadlifts.
Calf raises are great. 4 Second squeeze at top and 4 second hang at bottom really work it.
Cleans 115 125 125 125 130 x8
Dips 65 65 65 65 65 x5
Chinups 10 9 8 6
Standing Curls 60 70 70 75 75 x8
Not a bad night. Still dont feel 100%. Core still sore/tender.
Cleans wore me out again... man their tuff with a 2 min rest
Dips Chinups felt great
Couldn't do my Shoulder Press as gym was packed (footballs back in season) and couldnt' get a seat to do them on and wasn't going to do them standing.
Curls were good.
Overall I enjoyed working out, just really waiting for myself to get fully healed up. Going to take Tues Wed off and come back on Thursday hopefully better.
Squats 225 295 295 305 315 x5
Bench 205 215 225 230 235 x5
Deadlift 195 205 225 225 x5
Bent Bbell Rows 135 135 135 135 x8
What a night. Hadn't lifted since last tuesday. Had a procedure done one Thursday last week in the hospital so no real food Wed very little thursday. Recovered over Friday and finally felt better today to do some lifting.
Didn't go as heavy as I thought I might on the squats but wanted to take it easy. Stomach/abdominal area still sore.
Was surprised my bench still increased. Up to 235x5 after the other's so was fine with that. Didn't go for all 5 sets on the Deadlift as legs were bothering some. Rowed only 4 sets also to help with core (still sore).
Skipped calves tonight as i was tired and didn't wana over do it the first night back. Still felt good just to lift. Was dieing to get back in gym after not eating how I want or getting any exercise.
Started feeling the pain a little more and would rather not push my luck.
Oh well such is life and better to be safe than sorry :)
Joys us men get when we get older. nothing biggy just a routine checkup...
Sad thing is I had nothing to eat Wed till 3pm today on thursday... put down 3 cheeseburgers already :)
Going to try and hit the gym tonight if I feel up to it. Really hate falling behind on my lifting schedule.
Ty for asking :)
M.
Cleans 115 125 125 125 125 x8
Dips 60 60 60 60 60 x5
Chinups 10 8 6 6
Shoulder Press 115 125 130 130 125 x8
Standing Bbell Curl 60 70 70 75 75 x8
Great workout again... this program kills but man i feel so great.
Cleans wore me out as always. Kicked up the weight and really have to practice the good form.
Dips Chins are brutal with 20 second rest between. Just enough time to unstrap the weight and get at it again, and then restrap it on...
Shoulder press really kills on those last 2 sets. I have to take a breath usually to get last 2 in right now but going all out.
Curls have really felt great. Been upping weight, keeping good form and great pump.
Weight increases (amount lifted) per exercises so far.
04-Aug 07-Aug 11-Aug
Squat 7325 7375 7575
Deadlift 4975 5150 5325
Bench 5375 5450 5475
Bent Row 3225 2975 3375
Calf Raise 4050 2700 2700
05-Aug 08-Aug 12-Aug
Cleans 2875 3000 3075
Dips 1250 1375 1500
Shld Press 2775 2900 3125
Curl 1700 1725 1750
Calves are onlything really un improved on due to lowering weight for a 'better' lift. Was too heavy and couldn't squeeze at top. Also left me prone to 'cramps' in my calves while lifting.
Squats 225 315 325 325 325 x5
Bench 205 215 220 225 230 x5
Deadlift 195 205 215 225 225 x5
Bent Rows 135 135 135 135 135 x8
Calf Raises 90 90 110 120 130 x5 4 sec squeeze
Great workout. Had a massage on Saturday and felt good in the gym tonight. Saw some good progression again and was really pumped.
Squats - Lifted 325 for 3 sets. Will add weight next time but making sure to take it @ a steady pace.
Bench - Felt great gettin 230x5 on my last set. Didn't have a spotter but said lets do it, said a prayer and went for it. Was really pumped after getting that up on my own.
Deadlift - Form is feeling better and going to start adding weight on next lift.
Bent rows - surprised me. Did 135 for all 5 sets and wasn't 'fatigued' like normally I am. I think alot had to do with better form on the deadlift and less strain on my back.
Calf raises - 4 second squeeze is ruff... you run the risk of a 'cramp' but man it feels good when your done. Do a 1-2 second pause in the full down position to help stretch it out too.
Overall great workout. This week is going to be a little off 'day' wise due to travel for work and a hospital proceedure on thursday. Should still be done by Friday tho.
Cleans 115 120 120 120 125 x8
Dips 55 55 55 55 55 x5
Chin ups 10 7 7 6
Shldr Press 100 110 120 125 125 x8
Standing Curl 60 70 70 70 75 x8
Another great workout... this has been an awsome week. I've been keeping the intensity up at the gym and really feeling good. I have upped my weight on all my lifts and felt great doing it.
The cleans really wear you out quickly by that 5th set. Noticed form starting to get a little sloppy on the last 2 or 3 reps so need to make sure I don't mess up on those. The dips chins are killer with 20 sec rest between the grouping. Shldr press felt really good considering it came after the dips, and curls finished strong.
Again been good on my food also. 300g protein a day, 3500-4000 calories, no real junk food. I'll weight in on saturday and see how the gains are. I hope the BF% doesn't go up alot but I understand it does happen if your not at that magic for calories.
Squats 225 305 310 315 320 x5
Bench 135 205 215 220 225 225 x5
Deadlift 195 195 205 215 220 x5
Bent Bbell Row 115 115 115 125 125 x8
Calf Raises 140 90 90 110 110 x5
Got this punched out in an hour. Was a fast workout with shorter rests between movements. 1.5 mins between squat/bench combo, 2 mins on deadlifts and none on rows/raises.
My back was sore from doing the deadlifts, and the rows I played it safe to make sure I didn't strain anything. Could have gone a little heavier but wanted to make sure I was good.
Doing my first calf raise @ 140 I got a muscle cramp, so had to drop it to 90lbs after stretching it for a minute and then moved it back up from there... squeezing hard with alot of weight is what put it into a cramp.
Overall great day, felt it, and doing good. Eating 3500-4000 calories a day right now and getting 320g of protein a day in. All clean no treats/junk/etc.
Nice workouts and new pic.
Enjoy the weekend, whatever you tackle.
: )
M.
08/05/08 Tuesday Lunch
Cleans 115 115 115 115 115 x8
Dips 50 50 50 50 50 x5
Chinups 10 8 5 5
Shoulder Press 95 105 115 120 120 x8
Standing Curls Wide grip 60 70 70 70 70 x8
Wow... big 10 hurts... Cleans got me wore out to begin with. Forearms were still a little sore from the Deadlifts and rows yesterday and really hit them doing the cleans again. Legs felt good tho. Moving to the dips and Chins, I started strong but my grip started to wear out and I was getting beat doing them. Shoulder presses were tuff, finished strong (had to grunt even to finish last set). The curls were monster. By this time my biceps were a little fatigued.
Did the Cleans with 2 min rest between sets. Dips/Chinups were 20-30 second rest switching between. Shoulder Press and Curls were 30 second rest between.
Putting food away like crazy. Nuts, Peanut butter, chicken, protein shakes, milk, eggs, sausage, etc. Trying to stay protein heavy (averaging 300g ). Doing fruits and vegis also as I get my hadns on them. Need to hit the store and buy some more fruit for while at work.
08/04/08 Monday Lunch
Squats 225 305 305 315 315 x5
Bench 205 215 215 220 220 x5
Deadlifts 185 195 205 205 205 x5
Sitting Calf Raises 135 180 180 180 135 x5
Bent Bbell Rows 115 125 135 135 135 x8
Wew what a day... Got back last night from a beach trip and was a little tired, but hit the gym today for my new split.
Did Squats/Bench with 1.5 min rest between each lift so I could get a 'full' 3 min rest between repeating a movement. Did Dlifts next with 3 min rest, then moved on to the Rows Calf raises with 30 second rests.
Afterwards wow what a workout. Felt good, and felt 'tuff'. No partner or I would have gone for 225 on the bench but didn't wana get stuck. The rows were killing me by the end after the deadlifts. Felt like I got a better workout/burn from doing 135 on the calf raises as I can control/hold it better. Getting my food/protein in for the day. So far 3 protein shakes w/ milk and 2 big chicken breasts. Got more coming throughout the day as i'm just hitting my eating mode...
Nosey Nelly's cousin,
Minu
Putting away all the good high protein food I can and just trying to get 7-8 hours of sleep a night. Looking forward to tomorrow being my off/rest day :)
Managed a 2 lift day (lunch night) yesterday and looking at doing some swimming today to give my lifts a break while still getting in some good cardio.
Let me know if theres anything I can do to help you out :)
Honestly I'd say as far as running you can either try to put in 20-30 minutes of 6mph or so jogging to try and get up your endurance or look at doing 10-12 minutes of HIIT training. I've been doing HIIT lately and it kicks my rear. Run for a minute, jog/walk for a minute, run for a minute, jog, etc till ur time expires... You'll be huffin down air and feeling it, but your body will burn more calories in 12 minutes and continue to burn more calories for the rest of the day due to it. IMHO its better than just jogging for a period of time.
As far as minu's workout its a good one but we have to also remember she's spent a long time doing it and as such has achieved that balanced body from her diet and long term exercise.
I'd focus on diet first (eat healthy and the right amount of calories) and then do some cardio with either her calesthetics or weights. Weights for many are intimidating because of all the different types of lifts and all (plus gym costs) where calethetics and body lifts are free and easier to do.
Keep at it, it will work out :) I've got a girl at work i'm helping who's 'upset' because after 5 weeks she's only lost 3lbs, but her legs have grown from weight lifting and her arms are getting bigger while her waist is shrinking... sounds bad huh? was even funnier when she told me she 'deserved' this hostess cake. I showed her it had 490 calories and asked her if 1/4th of her daily calories was worth one cake.. she sighed and said no and realized she was just depressed because it wasn't coming off as fast as she wanted. It took her 5 years to put on the weight and 6 weeks isn't going to remove it all.
You can do it just keep at it!
I havent been on here for a while, and I think I need your help.
I stopped training a month or two ago because ... well I know it's no excuse, but i'm really meant to be concentrating on my college studies because I havent been going that well the last year so I put alot of effort into that. So I stopped my running and weight training. I've had my few weeks holdiays and was going to start but havent been able to... because I havent done it for a while I didn't "feel" like it. you know? But I do feel like it :S.
Anyway I start back next week and wanted to start my exercises again like I did last term of studies. I did exercises to make me happy insted of always feeling bad about studying.
I was looking at the running thread that you've been posting on and thought you'd be a great person to ask advice for. Since I havent been running a while do you suggest I continue on with the C25K? I was able to run 20-25 minutes last time.... but I might have to work it up a little again.
Also I do want to try and do weight training. However Minu ended up sharing her calesthetics routine a while ago and I have been doing it when I can, but I was thinking of doing just that and running, and perhaps forgetting about the weight training because that may not work out as planned. After all minu is in great shape so I thought that calesthetics would be great for body strenght and stuff. All I want to do really is be fit ... and lose around 5 kg and have low body fat. I'm still trying to eat healthy but I feel faint sometimes if I just have a big bowel of salad compared to a few deep fried chips and i'd be fine. :S
For me I try to do 2 exercises (different muscle groups) at the same time and go back and forth between them. Doing this keeps it in a 'cardio' pace and also helps cut down on the amount of time in the gym (which when done during my lunch break really matters).
Ex.
Set A
Squat 225x15
Preacher Curls 60x10
Set B
Stiff Legged Dead Lifts 95x15
Pull Downs 100x12
Set C
Leg Extensions 100x15
Ab crunches 25
With something like this I'll do 5 sets of Set A with a little break between each movement (30 seconds), then jump to set B for 5 sets then Set C.
I've done the program where I do all my squats, then my curls, then etc... but I found I really start to see better results in both endurance and growth as I pushed myself in a non-stop manner (that and I cut down on my lunch break time).
Give it a try and see how it works :)
Thanks!
Squat (no hack squat Machine) 135 225 225 225 x15 all sets
Dead Lifts (forgot to do stiff) 95 95 95 95 x15 all sets
Seated Cable Rows 12 12 13 12 x15 all sets
Leg Raises 5 5 4 4 x12 all sets
Isolated Dbell Curls 40 40 40 40 40 x6 all sets (at work)
Hammer Grip Iso Dbell Curls 40 40 40 40 40 x5 all sets (at work)
Wew what a day... hadn't done my legs in a week and I felt like I was going to puke. Ran out of time @ the gym during lunch so no crunches yet. Will put those down later today. Felt great tho getting into the gym. Told the folks i'm out, live without me for an hour... email blew up but oh well. Pressing on. Down to 189.4 per the fancy digital scale at the gym so i'm down from 194.4. Hoping its mostly fat that my muscle isn't poofing. Need to check my BF% at home when I think about it.
Here's to tomorrow and the hope of another workout.
Had a big tree fall over (about 3foot diameter) and hada cut it up and move it.
Spent Friday and Monday outside doing some pretty dirty and hard work. Was very thankful I didn't do my leg workout Thursday at lunch and was waiting till night to do it. Found the tree when I got home from work across the driveway....
Maybe I can start charging people to workout like this... cut up wood, haul it away... be all sweaty and dirty... then again maybe I can't..
Enjoying that.
On a side note have brought a 40lb dumbell to work and some grippers and figured I'd do something vs nothing :) Don't want to waste the 6 months of hard work and something is better than nothing :)
Things are going well, dieting to try and drop some fat for the summer and hoping to get around 12% BF or so by June.
Biggest issues right now is work and my workout schedule... guess I could suck it up and just force myself :)
I just realized you're from Texas, LMBO
But I had cornflakes, a can of lemonaide. Pasta for lunch with water. A Kebab for dinner (which is like a tortilla with lettuce, chicken, pinapple, cheese etc on it) with a 600ml bottle of coke. And then for late night snack I had half a bag of a big bag of chips :P So im pretty happy with that cause usually I eat alot.
I left home around 8 months ago. And just the other month I realised that I must have put on a little weight. What I dont understand is, is that when I was at home I didnt do anything, no exercise nothing. I was on the computer 24/7. Now since I moved out I do a little more, and I eat maybe a little bit more. I usually only eat junkfood but i'm still within a healthy weight range. At home I was 56 kilos, I weight myself the other month and I was 63. The only difference I can think off is that now I have proper dinners with meat in them. I used to just have pasta or something like that cause my parent didnt want to cook. So I'd basicly skip all the main meals during the day and have snacks. Now I try to eat breakfast, and I have lunch (most of the time pasta) and I have a proper dinner.
So If I'm under i'll be happy im losing some weight. When I took the test to see what my body can burn a day, I think it was around 1400 and something. :)