Powerhaus's Journal
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Powerhaus's Journal - 1/22/2004 3:22:15 PM
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Powerhaus
Posts: 1474
Joined: 12/17/2003
From: Oakland, CA
Status: offline
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All right, it's about time I did this... I'll have body composition numbers from Jan 13th on Feb 24
33.93 years old
198 lbs
6' tall
41" chest, 37" waist, 14" bicep, 15" calf, 24" quad
Shoulder Day (Jan 20th):
Cardio 20 mins, 350 cal (target heart rate 150)
Military Barbell Press: 125 x 9, 125 x 7, 125 x 8
Upright Barbell Row: 100 x 9, 100 x 8, 100 x 8
Lateral Dumbbell Raise: 30 x 10, 35 x 8, 35 x 8
Front Dumbbell Raise: 30 x 10, 30 x 10, 35 x 8
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RE: Powerhaus's Journal - 1/25/2004 9:13:50 AM
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Powerhaus
Posts: 1474
Joined: 12/17/2003
From: Oakland, CA
Status: offline
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I realized something interesting yesterday. I have never gotten fat from a buliking cycle, all the times I have gotten fat it's because I'm not exercising, and usually I'm also eating a lot of fast food. Seems like when I lift heavy and consistently, my metabolism just speeds up. The downside is I get to the point where I feel like I'm force feeding myself every two hours just to keep up...
Last few Workouts:
Legs, Monday, Jan 19
Cardio 20 mins, 280 cal
Squats: 225 x 10, 275 x 10, 315 x 10, 225 x 10
Hamstring curl: 100 x 12, 120 x 5, 100 x 6
Barbell Curl: 80 x 9, 80 x 6, 70 x 8
Shoulders, Tuesday, Jan 20
Cardio 20 mins, 350 cal
Military Press: 125 x 7, 125 x 8, 125 x 7
Upright Barbell Row: 100 x 8, 100 x 7 (+1/2), 100 x 7
Lateral Raise: 25 x 10, 30 x 10, 35 x 10 (working on better form this week)
Front Raise: 25 x 10, 30 x 8, 30 x 8
Back, Thursday, Jan 22
Cardio 20 mins, 200 cal
Pullup: 8, 7, 6
Hyperextension: 15/15/15
Chest, Saturday, Jan 24
Cardio 20 mins. 312 calories. Max HR, 158
Incline Barbell Bench Press: 135 x 10, 140 x 8, 145, x 8
Dumbbell Bench Press: 60 x 9, 65 x 8, 65 x 8
Dips: 10,10,10
Rotary Ab: 160 x 10, 160 x 10, 170 x 10
Looks like I've gained a pound, added a bit to my chest and arms, and lost half an inch in my waist since my last measurements.
33.96 years old
199 lbs
6' tall
41.5" chest, 36.5" waist, 14.25" bicep
Note: I am left-handed, and my left-side arm and leg measurements are slightly bigger than my right-side.
I started creatine a couple weeks ago. Only explanation I can think of for getting size gains this fast in a week!
< Message edited by Powerhaus -- 1/25/2004 1:18:30 PM >
(in reply to Marc David)
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Creatine results - 1/28/2004 9:51:33 AM
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Powerhaus
Posts: 1474
Joined: 12/17/2003
From: Oakland, CA
Status: offline
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I am a couple weeks into creatine loading now (5g, twice a day), and I'm noticing that not only are my muscles plumping up, but my strength for lifts is better, and I get my strength back without waiting for my pulse to go back down to 90. It seems like now I can lift well again with my pluse between 100-110. Saves a lot of time!
Looking over my notes in the past few months, both me and my workout partner have made so much progress that now when I read off how much weight we should use on our next lift, it sounds REALLY high. We're now military pressing more than we were bench pressing when we started.
(in reply to Powerhaus)
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RE: Creatine results - 1/28/2004 10:38:21 AM
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axgar
Posts: 191
Joined: 1/5/2004
From: Denver, Colorado
Status: offline
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I use creatine too. It seems to help me with recovery so each workout I am able to hit higher levels of intensity. I will cycle off in two weeks so I'll post the changes I observe.
(in reply to Powerhaus)
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All better - 2/6/2004 10:34:59 AM
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Powerhaus
Posts: 1474
Joined: 12/17/2003
From: Oakland, CA
Status: offline
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Finally, I woke up this morning feeling like my usual self again.
I stopped taking my Androgel and Creatine while I was down, it should be interesting to see how much strength I've lost.
(in reply to Marc David)
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RE: All better - 2/6/2004 4:08:41 PM
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Powerhaus
Posts: 1474
Joined: 12/17/2003
From: Oakland, CA
Status: offline
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Well, my workout partner is also recovering from a cold, and he's eager to get back. I figure we'll go tonight and just see how we feel.
(in reply to Marc David)
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RE: All better - 2/9/2004 3:18:20 PM
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Powerhaus
Posts: 1474
Joined: 12/17/2003
From: Oakland, CA
Status: offline
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Legs, Monday, Jan 26
Cadio 20 mins, 290 cal
Squats: 245 x 10, 275 x 10, 315 x 10, 315 x 10
Hamstring Curl: 110 x 12, 130 x 12, 150 x 8 (different machine, big difference)
Barbell Curl: 80 x 10, 80 x 7, 80 x 5
Back Hyperextensions: 15/15/15
Shoulders, Tuesday, Jan 27
Cardio 20 mins, 340 cal
Military Press: 125 x 10, 135 x 6, 135 x 7+
Upright Barbell Row: 100 x 10, 100 x 10, 100 x 10
Lateral Raise: 35 x 10, 35 x 10, 35 x 10
Front Raise: 35 x 10, 35 x 10, 35 x 7
Crunch Machine: 100 x 20, 120 x 15, 120 x 15
Back, Friday, Jan 30
Cardio 20 mins, 312 cal
Pullup: 10, 9, 9
Bentover Dumbbell Row: 70 x 10, 80 x 10, 85 x 10
Low Row: 185 x 10, 205 x 8 (weak form), 185 x 7
Dead Lift: 95 x 10, 95 x 10, 95 x 10
SICK for a WEEK
Chest, Friday, Feb 6
Cardio 20 mins, 296 cal
Bench: 115 x 15, 145 x 10, 155 x 8
Incline Bench: 135 x 6, 135 x 4, 115 x 7
Legs, Monday, Feb 9
Cardio 20 mins, 285 cal
Squat: 275 x 10, 315 x 10, 315 x 10
(in reply to Powerhaus)
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RE: All better - 2/26/2004 10:39:02 AM
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Powerhaus
Posts: 1474
Joined: 12/17/2003
From: Oakland, CA
Status: offline
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I'll have my workouts for the last couple of weeks up soon, suffice it to say the cold I had left me feeling tired and dumb for a lot longer than a week.
I started the "burn" phase about a week ago (it's a shame that the term "cutting" has come to mean self-mutilation, isn't it?). More cardio, less food, but other than that about the same program. My energy level has been low, it's taking longer for me to get over being sore after workouts too, though that could be because I'm getting back after not doing much for a few weeks.
Based on my new bodyfat measuring scale, it looks like I have dropped about a pound of fat in the first week, which is what I wanted. Now as long as my muscle doesn't start buring off, I should be on track to look fairly ripped by May 30 
(in reply to Powerhaus)
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Workouts - 3/9/2004 10:29:02 AM
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Powerhaus
Posts: 1474
Joined: 12/17/2003
From: Oakland, CA
Status: offline
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Feb 14th, Shoulders
Cadio 20 mins, 306 cal
Military Press: 115 x 10, 135 x 6, 135 x 7
Upright Row: 100 x 10, 100 x 9+, 100 x 7+
Deadlift: 115 x 12+, 135 x 10, 135 x 10
Feb 18th, Back
Cardio 21 mins, 357 cal
Pull up: 7 wide, 10 close, 6 wide
Low Row: 180 x 9, 180 x 9+, 180 x 9
Feb 20th, Chest
Cardio 30 mins, 512 cal
Bench Press: Strip set, starting at 155 going down to 45
Incline Press: 115 x 9+, 135 x 6, 125 x 1, 115 x 5
Cable flyes: 100 x10, 110 x 9, 100x 10
Dips: 10/10/7
Feb 23rd, Shoulders
Cardio 20 mins 268 cal
Military Press: 135 x 8, 135 x 6, 135 x 7
Upright Row: 100 x 8, 100 x 8, 100 x7
Feb 24th, Back
Cardio 30 mins, 488 cal
Pull up: 9 wide, 6 wide, 6 close
Low Row: 180 x 9, 180 x 7, 160 x 10
Feb 26th, Arms and Chest
Noon workout:
Cardio 20mins, 275 cal
Barbell curl: 80 x 10, 80 x 9+, 80 x 8+
Evening Workout:
Cardio 20 mins, 315 cal
Bench Press: Strip set, starting at 165 and going down to 45
Incline flye: 140 x 10, 150 x 9+, 160 x 8+
Dips: 10/10/15
Back hyperextension: 15/15/10
March 4th, Legs
Squats: 275 x 10, 315 x 10, 315 x 10
Hamstring Curl: 100 x 10, 100 x 10, 100 x 10
March 5th, Shoulders
Cardio 20 mins, 305 cal
Military press: 135 x 8, 135 x 8, 135 x 7
Upright Row: 100 x 10, 100 x 9+, 100 x 10
Laterial raises: 35 x 10, 35 x 10, 35 x 10
Front raise: 35 x 10, 35 x 10, 35 x 10
March 6th, Back
Cardio 15 mins, 232 cal
Pull up: 8+ wide, 8 wide, 6+ wide
Low row: 200 x 10, 200 x 10, 200 x 8
Bent over dumbbell row: 85 x 10 (forearm hurting, stopped here)
March 7th, Chest
Cardio 20 mins 284 cal
Bench press strip: 165 x 7, 145 x 5, 125 x 4, 105 x 4, 95 x 4, 75 x 8, 65 x 6, 45 x 8
Incline press strip: 135 x 5, 115 x 5, 95 x 3, 65 x 6, 45 x 6
(in reply to Powerhaus)
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