I'm gonna miss my beer and cookies
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I'm gonna miss my beer and cookies - 8/1/2006 12:29:50 PM
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alwaysconfused
Posts: 28
Joined: 7/27/2006
From: Sylacauga, AL
Status: offline
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Okey Dokey, I just found this nifty little tool for keeping track of my training so I'll have to try and remember what I did when I started two weeks ago and go from there.
First off, I'm aiming at 4 days of hard lifting a week. I've heard to lay off the cardio when trying to bulk up. However, I've got a little more "padding" around the 'ol belly than I'm comfortable with so I'm going to try and slip a few sessions in a week.
Starting Day - Sunday, July 23, 2006
Starting Weight - 218 lbs.
Waist - 41 7/8 in. wow I'm fatter than I thought
Chest - 43 1/4 in.
Left Bicep - 14 1/2 in.
Right Bicep - 14 1/4 in.
Neck - 16 in.
Left thigh - 23 in.
Right Thigh - 23 in.
Left calf - 16 in.
Right calf - 16 in.
lol, I've damn sure got some work to do.
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RE: I'm gonna miss my beer and cookies - 8/1/2006 12:39:48 PM
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alwaysconfused
Posts: 28
Joined: 7/27/2006
From: Sylacauga, AL
Status: offline
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Day 1 - Sunday, July 23, 2006
Chest and Triceps day:
Flat Bench
Set 1 - 115lbs x 10 reps (warm-up)
Set 2 - 135lbs x 8 reps
Set 3 - 155lbs x 6 reps
Set 4 - 165lbs x 4 reps
Incline Dumbell Bench
Set 1 - 35lb DBs x 8 reps
Set 2 - 40lb DBs x 7 reps
Set 3 - 45lb DBs x 5 reps
Flat Bench Dumbell Flyes
Set 1 - 30lb DBs x 6 reps
Set 2 - 30lb DBs x 6 reps
Set 3 - 30lb DBs x 6 reps
Cable Crossovers
Set 1 - 50lbs (each side) x 8 reps
Set 2 - 60lbs x 6 reps
Set 3 - 70lbs x 4 reps
One Arm Tricep Pulldowns
3 sets of 8 reps with 30lbs.
Rope Pushdowns
3 sets of 8 reps with 70lbs.
Machine Tricep Presses
3 sets of 8 reps with 33lbs.
1 burnout set with 22lbs. I think I got 12 or 13
man, I remember being a lot stronger than this. Oh well, gotta start somewhere.
(in reply to alwaysconfused)
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RE: I'm gonna miss my beer and cookies - 8/1/2006 12:49:58 PM
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alwaysconfused
Posts: 28
Joined: 7/27/2006
From: Sylacauga, AL
Status: offline
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Day 2 - Monday, July 24, 2006
Back and Biceps day:
T-bar rows
Warm-up set with 45lbs at 10 reps
Set 1 - 80lbs x 8 reps
Set 2 - 105lbs x 6 reps
Set 3 - 120lbs to failure (got 4)
Lat Pulldowns
Set 1 - 110lbs x 9 reps
Set 2 - 130lbs x 7 reps
Set 3 - 150lbs x 5 reps
Seated Rows
Set 1 - 10 plates ( ?lb) x 8 reps
Set 2 - 13 plates x 6 reps
Set 3 - 15 plates x 4 reps
One Arm Dumbell Rows
Set 1 - 35lb DBs (each side) x 8 reps
Set 2 - 45lb DBs x 6 reps
Set 3 - 55lb DBs x 4 reps
Standing Dumbell Curls
Set 1 - 35lb Dumbells x 8 reps
Set 2 - 40lb Dumbells x 6 reps
Set 3 - 45lb Dumbells x 4 reps
Cable (Curl Bar) Curls
Set 1 - 70lbs x 8 reps
Set 2 - 80lbs x 6 reps
Set 3 - 90lbs x 4 reps
(in reply to alwaysconfused)
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RE: I'm gonna miss my beer and cookies - 8/1/2006 12:51:07 PM
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alwaysconfused
Posts: 28
Joined: 7/27/2006
From: Sylacauga, AL
Status: offline
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Day 3 - Tuesday, July 25, 2006
Off Day
(in reply to alwaysconfused)
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RE: I'm gonna miss my beer and cookies - 8/1/2006 12:59:11 PM
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alwaysconfused
Posts: 28
Joined: 7/27/2006
From: Sylacauga, AL
Status: offline
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Day 4 - Wednesday, July 26, 2006
Shoulders Day:
Seated Overhead Dumbell Presses
Warm-up set with 25lb DBs at 10 reps
Set 1 - 35lb DBs x 8 reps
Set 2 - 40lb DBs x 6 reps
Set 3 - 45lb DBs x 4 reps
Standing Front Shoulder Raises
Set 1 - 25lb DBs x 8 reps (each shoulder - 16 total)
Set 2 - 30lb DBs x 6 reps
Set 3 - 35lb DBs x 4 reps
Standing Side Lateral Raises
Set 1 - 25lb DBs x 8 reps
Set 2 - 30lb DBs x 6 reps
Set 3 - 35lb DBs x 4 reps
Machine Military Presses
Set 1 - 45lbs x 8 reps
Set 2 - 55lbs x 6 reps
Set 3 - 65lbs x 4 reps
Shoulder Shrugs
Sets 1 - 3 = 55lb DBs x 15 reps
Also did 3 sets of abs
1- 20 decline sit-ups
2- 15 decline sit-ups
3- 10 decline sit-ups
(in reply to alwaysconfused)
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RE: I'm gonna miss my beer and cookies - 8/1/2006 1:01:32 PM
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alwaysconfused
Posts: 28
Joined: 7/27/2006
From: Sylacauga, AL
Status: offline
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Day 5 - 6 - Thursday, July 27 - Friday, July 28, 2006
Did not work out. Had to work late both days so I missed this week's leg workout. Piss, I'll pay for that next week.
(in reply to alwaysconfused)
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RE: I'm gonna miss my beer and cookies - 8/1/2006 1:03:41 PM
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alwaysconfused
Posts: 28
Joined: 7/27/2006
From: Sylacauga, AL
Status: offline
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Day 7 - Saturday, July 29, 2006
Played 18 holes of golf. Sure, I sucked it up hardcore but at least I worked up a good sweat. Watch out, Tiger Woods... I'm comin' for ya.
(in reply to alwaysconfused)
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RE: I'm gonna miss my beer and cookies - 8/1/2006 1:15:09 PM
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alwaysconfused
Posts: 28
Joined: 7/27/2006
From: Sylacauga, AL
Status: offline
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Day 8 - Sunday, July 30, 2006
Chest and Tricep Day:
Flat Bench Press
Warm-up set with 115lbs x 10 reps
Set 1 - 135lbs x 8 reps
Set 2 - 155lbs x 6 reps
Set 3 - 175lbs x 4 reps
(Woo Hoo!!! I went up 10lbs on my last set from last week, lol)
Incline Dumbell Bench
Set 1- 35lb DBs x 8 reps
Set 2 - 45lb DBs x 7 reps
Set 3 - 50lb DBs x 5 reps
Better than last week
Flat Bench Dumbell Flyes
Set 1 - 25lb DBs x 8 reps
Set 2- 30lb DBs x 7 reps
Set 3 - 35lb DBs x 5 reps
Cable Crossovers
Set 1 - 60lbs (on each side) x 8 reps
Set 2 - 70lbs x 6 reps
Set 3 - 80lbs x 4 reps
Alternating One Arm Tricep Pulldowns
Set 1 - 30lbs x 8 reps
Set 2 - 40lbs x 6 reps
Set 3 - 40lbs x 5 reps
Set 4 - 30lbs x 8 reps
Rope Pushdowns
3 sets of 8 reps each with 80lbs
Machine Overhead Tricep Presses
2 sets of 44lbs x 8 reps
1 set of 33lbs x 8 reps
1 burnout set with 22lbs (got 12)
Well, I saw some small improvement over last week. Slow and steady wins the race right?
(in reply to alwaysconfused)
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RE: I'm gonna miss my beer and cookies - 8/1/2006 1:17:16 PM
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alwaysconfused
Posts: 28
Joined: 7/27/2006
From: Sylacauga, AL
Status: offline
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Oh yeah, I also went to the driving range and hit 4 buckets of golf balls on Sunday. Think I lost about 10 pounds in sweat.
(in reply to alwaysconfused)
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RE: I'm gonna miss my beer and cookies - 8/1/2006 1:27:40 PM
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alwaysconfused
Posts: 28
Joined: 7/27/2006
From: Sylacauga, AL
Status: offline
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Day 9 - Monday, July 31, 2006
Back and Biceps Day:
T-bar Rows
Warm-up set with 45lbs at 10 reps
Set 1 - 90lbs x 8 reps
Set 2 - 115lbs x 7 reps
Set 3 - 130lbs x to failure (got 5 and 1/2 lol)
Lat Pulldowns
Set 1 - 120lbs x 9 reps
Set 2 - 140lbs x 7 reps
Set 3 - 150lbs x 5 reps
Seated Rows
Set 1 - 10 plates x 8 reps
Set 2 - 13 plates x 6 reps
Set 3 - 16 plates x 5 reps
One Arm Dumbell Rows
Set 1 - 45lbs DBs (alternating each side) x 8 reps
Set 2 - 55lb DBs x 7 reps
Set 3 - 65lb DBs x 7 reps
Standing Dumbell Curls
Set 1 - 30lb DBs (alternating) x 8 reps (16 total)
Set 2 - 35lb DBs x 7 reps
Set 3 - 40lb DBs x 5 reps
Preacher Bench Curls
Set 1 - 40lbs x 8 reps
Set 2 - 50lbs x 8 reps
Set 3 - 60lbs x 6 reps
Cable (Curl Bar) Curls
Set 1 - 70lbs x 8 reps
Set 2 - 80lbs x 7 reps
Set 3 - 90lbs x 6 reps
(in reply to alwaysconfused)
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RE: I'm gonna miss my beer and cookies - 8/1/2006 1:44:29 PM
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alwaysconfused
Posts: 28
Joined: 7/27/2006
From: Sylacauga, AL
Status: offline
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Day 10 - Tuesday, August 1, 2006
Off Day
(in reply to alwaysconfused)
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RE: I'm gonna miss my beer and cookies - 8/1/2006 4:15:16 PM
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twistedlink
Posts: 8385
Joined: 5/31/2005
Status: offline
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Yeah 41.5" waist is huge man, i thought my dad was putting one some padding when he went up to a 36" waist lol.
Lost any weight yet?
Im interested to see how this goes actually, because i will probably need to cut when i get to about 230-240lbs and wanna get down to 220lbs of 7% BF like my goal says, and if this works well i might just mimic it
_____________________________
Yeah this is just getting F'd up, im the only one without my results now, wtf is going on
(in reply to alwaysconfused)
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RE: I'm gonna miss my beer and cookies - 8/1/2006 5:10:39 PM
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Lynx100
Posts: 1649
Joined: 2/24/2005
Status: offline
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You have no excuse to miss your leg or shoulder days. If you miss is on a certain day, then you should move your schedule to you do it on the NEXT training day.
You keep going like this, and you are going to end up like the rest of the fools in the gym. training chest, biceps, triceps and abs. Youve just started your program. If you dont show enough application and dedication now, then you dont have much of a chance of keeping it up in the long run. You must start strong and hard, and get into a regular routine.
So no more excuses! All the best.
(in reply to twistedlink)
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RE: I'm gonna miss my beer and cookies - 8/1/2006 8:09:04 PM
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alwaysconfused
Posts: 28
Joined: 7/27/2006
From: Sylacauga, AL
Status: offline
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Lol, thanks for calling me a fat boy Twistedlink. Just kidding. See, I'm not sure if I consider my waist measurement like most folks do. I'm counting my waist measurement as the fattest part around my belly and love handles. Plus, I got large wide hip bones to boot. I like to describe them as "birthing hips"... that's if dudes were able to give birth lol. Thanks for the post 
(in reply to twistedlink)
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RE: I'm gonna miss my beer and cookies - 8/1/2006 8:14:05 PM
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alwaysconfused
Posts: 28
Joined: 7/27/2006
From: Sylacauga, AL
Status: offline
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Man Lynx, I feel like I've just been to the principal's office back in High School lol. But... that's probably exactly what I need.
Keep me honest dude, you're right. It won't happen again... only in the most extreme cases, and those don't come around very often.
Thanks for the words o' wisdom and encouragement. Later gator.
P.S. Thanks for the exercise ideas in my other post.
(in reply to Lynx100)
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RE: I'm gonna miss my beer and cookies - 8/1/2006 9:15:53 PM
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Lynx100
Posts: 1649
Joined: 2/24/2005
Status: offline
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quote:
Man Lynx, I feel like I've just been to the principal's office back in High School lol. But... that's probably exactly what I need.
Thats what happens when you start an online journal here.
There will always be people around to kick your ass when you slack off and at the same time, offer advice if we think you are doing something wrong or if you should change a thing or 2.
(in reply to alwaysconfused)
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RE: I'm gonna miss my beer and cookies - 8/2/2006 7:39:30 PM
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alwaysconfused
Posts: 28
Joined: 7/27/2006
From: Sylacauga, AL
Status: offline
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Day 11 - Wednesday, August 2, 2006
Shoulders Day:
Seated Overhead Dumbell Presses
Warm-up Set of 10 reps with 25lb DBs
Set 1 - 35lb DBs x 8 reps
Set 2 - 40lb DBs x 8 reps
Set 3 - 45lb DBs x 6 reps
Set 4 - 50lb DBs to failure (I got 4 1/2)
Standing Front Shoulder Raises
Set 1 - 25lb DBs x 8 reps (alternating arms - 16 reps total)
Set 2 - 30lb DBs x 6 reps
Set 3 - 35lb DBs x 5 reps
Standing Side Lateral Raises
Set 1 - 25lb DBs x 8 reps
Set 2 - 30lb DBs x 7 reps
Set 3 - 25lb DBs x 8 reps
I dropped back down to the 25lb DBs on my last set, as opposed to going on up to the 35lb DBs like in last week's shoulder workout. My form was suffering with the 30lb DBs so I didn't even attempt the 35lb's. Probably wouldn't even have been any form with those.
Machine Military Presses
Set 1 - 77lbs x 8 reps
Set 2 - 88lbs x 7 reps
Set 3 - didn't attempt
Bentover Dumbell Laterals
Set 1 - 12lb DBs x 8 reps
Set 2 - 10lb DBs x 8 reps
Set 3 - 10lb DBs x 8 reps
Holy Poo Poo those bad boys are hard. I first grabbed the 20lb DBs and couldn't even get 'em halfway. Great Exercise... thanks for turning me on to it Lynx.
Standing Cable Machine Laterals
Set 1 - 20lbs (on each side = 40lbs total) x 8 reps
Set 2 - 20lbs x 8 reps
Set 3 - 20lbs x 8 reps
Shoulder Shrugs
Set 1 - 55lb DBs x 15 reps
Set 2 - 55lb DBs x 15 reps
Set 3 - 55lb DBs x 15 reps
I wanted to do around 15-20 minutes of the eliptical machine but I got to talking to some of the guys in the gym. I know... shame on me.
Will have to make tomorrow an off day and do legs on Friday. I have to work late again.
(in reply to alwaysconfused)
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RE: I'm gonna miss my beer and cookies - 8/2/2006 9:13:07 PM
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Lynx100
Posts: 1649
Joined: 2/24/2005
Status: offline
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With the Bent over DB lat raises - make sure your elbow is pointing towards the ceiling at the top of the exercises.
Some people do this wrong and have their elbow pointing back, in which case, there is less stress on the rear delts and more on the middle delts.
(in reply to alwaysconfused)
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RE: I'm gonna miss my beer and cookies - 8/3/2006 7:39:02 PM
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alwaysconfused
Posts: 28
Joined: 7/27/2006
From: Sylacauga, AL
Status: offline
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Day 12 - Thursday, August 3, 2006
Turns out I didn't have to work too late and I was able to make it to the gym.
Legs Day:
*Since this is the first time doing legs in about two years, I decided to ease in slowly, still probably won't be able to walk tomorrow lol.
Squats
Warm-up set of 10 reps with 135lbs
Set 1 - 175lbs x 8 reps
Set 2 - 175lbs x 8 reps
I had planned to do a third set but I was almost cramping up after the two.
Hip Sled
Set 1 - 270lbs (3 45lb plates on each side) x 8 reps
Set 2 - 270lbs x 8 reps
Set 3 - 270lbs x 8 reps
*Next week I want to add another 45lb plate on each side, felt a little easy this week but didn't want to push it too hard.
Quad Extensions
Set 1 - 120lbs x 10 reps
Set 2 - 140lbs x 8 reps
Set 3 - 140lbs x 8 reps (last 2 on this set were killer)
Hamstring Curls
Set 1 - 120lbs x 8 reps
Set 2 - 120lbs x 8 reps
Set 3 - 120lbs x 8 reps
Lunges
Set 1 - 30lb DBs x 12 reps total (6 on each leg)
Set 2 - 25lb DBs x 12 reps total
Set 3 - Didn't attempt, my ass was cramping
Calf Raises
Set 1 - 180lbs x 20 reps
Set 2 - 180lbs x 20 reps
Set 3 - 180lbs x 20 reps
Cardio - 20 minutes on the eliptical machine at level 12. According to the machine, I burned 335 calories... but who knows.
Even though I didn't go heavy at all, driving my five speed truck home from the gym was utter hell on my poor 'ol legs. I hope that means I did something right lol.
P.S. Thanks for the tip on the Lateral Raises Lynx. Muchas Gracias, Amigo!
(in reply to alwaysconfused)
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RE: I'm gonna miss my beer and cookies - 8/3/2006 11:51:40 PM
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twistedlink
Posts: 8385
Joined: 5/31/2005
Status: offline
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Yeah, the easiest way to tell whether your legs can take anymore punishment is the stair test, walk downstairs, because after i do an intense leg workout, i cant support myself and my legs buckle and have a weird tickly feeling in the back of the knee, my friends always laugh at me for it but they never do squats even when i tell them they should, instead they spend everytime on the damn bench bar tsk lol.
Your squat warmup is my training exercise man! You were going heavy!...for me anyway lol
_____________________________
Yeah this is just getting F'd up, im the only one without my results now, wtf is going on
(in reply to alwaysconfused)
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