Seo's Log 2009

Legs day, weigh in 194 barely maybe a little less

Legs
warm up bike and stretches
Squat
135x8
185x6
225x5
275x5x5

lunges
135x6,7,5

front squats
135x8
155x8
175x4  legs are toast

SLDL
135x10
225x12x3

leg curls
165x12
180x12
195x12

seated super horizontal calves
400x15
450x12
500x10
550x9

seated calf raises superset with raises on heels
100x12
30
100x12
30
100x12
30

leg raises
abs

Overall workout was too long, but I had a lot of rest for the squats, when I come back after my week break Going to keep things shorter if I can and should stil progress with having a break.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

Today I decided to get some heart work in.  I swam laps, kind of a variation of HIIT in a way.  I would swim a lap at roughly top speed, then 2-3 rather slow then another at top speed, I did roughly 7 sprint laps and was swimming for about 20 minutes.  I took almost a 1 minute break midway through, the rest I was swimming.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

Almost had to drive my motorcycle home from the gym in the snow, luckily it cleared up mostly before I left.

Weigh in 194 barely.  Need to up those calories, next week I have off, and will be eating a lot of In n out burgers, 4x4 ftw.  I imagine I will gain 3 pounds that week, dunno though cause I will also be hiking a little and doing a lot of walking around.

Shoulders
RTC warm up
SOHP
45x10
95x6
135x3
145x2
155x2
165xfail( failed right as I started to shift head forward and press it the rest of the way, I probably could have gotten it if I prepped a bit better)

DB presses
75x8
80x8
85x6
90x5( first time doing 90s and it was a tough one, had a spotter to keep it moving on the last couple)

side cable laterals
12.5x11
15x8
17.5x8
front cable laterals
10x12
12.5x11
15x11

DB shrugs
75x25

short hiit session on the track

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

Why are your db presses so much stronger than your SOHP?  90's are beastly bro.

I dunno, i just started doing sohp in january, and have been doing dumbells forever.  At first my biggest problem was my back when doing sohp, now that isn't so bad, but with DB I have a back support, and it could be that I still haven't trained my nervous system on the SOHP sufficiently. Not to mention I saw some guys pushing 85s and 90s on DB press and i was pushing 70s and it pushed me to want more. 

Also SOHP i push from a lower position, and I don't push with my legs at all, thing is I don't have a problem getting it off my chest, its the movement from in front of my face to above my head and the upper portion that is hard.
 
edit: physical therapist didn't want me doing any barbell presses before so it had been a long time since I had done bench or anything besides rows with a barbell.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

Time for some measurement updates and such.
approx 194 lbs
Rcalf 15
Lcalf 15 1/8
Thighs 23.5 ( swear I measure these in a dif spot everytime, need a tattoo to mark where I am supposed to measure)
waist 36.25(it was just barely over 35 when i weigheed 179)
chest 46
arms 16 1/4
Rforearm 12 7/8
Lfore 13
Neck 17

I am cutting my preworkout out of the picture for a while. and stopped taking some other stuff 3 weeks after i started them so it has been about a month off of those.

So this is what I will be taking a while, multi at night with high zinc magnesium, fish oils and flaxseed oils somewhat regularly depending on diet.  Protein of course and creatine till about april 11th or thereabouts.  I also have some BCAA's but I don't take often because I think i get plenty, use them strategically right now, but would use them more if I was cutting.  Sometimes I put some waxy maize in postworkout it depends though.

My routine will probably stay what I changed it to this week after my break next week.  And will stay on that till aprill 11th or possible 4 weeks after that.  Debating starting a westside type routine with lift focus, max days and dynamic days, but I don't have enough knowledge to make it work yet.  Also after next weeks break I am going to drop a little bit of volume from my routine.

I have basically 6 pounds to gain before april 11th to put me at 200, I was hoping to push over to 205 to compensate a little for creatine weight, but if I can be anywhere in that range I will be satisfied weight wise.

I want to deadlift atleast 400 by april 11th, best so far is only 365, not sure what squat goal I want to set, best I have done with good form is 315x3 recently, bench goal is atleast 315 but since I hit 300 last week I think I should hit 315 after my break and hopefully bump it up to 335 by aprill 11th, something to shoot for atleast.  I think I will work towards squatting 365 for now, after break see If I can get up to 335 and see how things go higher if possible.

I am not sure how things will go after a week break, I took 2 weeks off for christmas, gained 6 lbs and came back and lifted much heavier, and I don't mind putting on a little fat over this next week if it means I can come back stronger. Not 6 lbs but 2-3 lbs, of course I won't have a scale so, just have to go off of how I feel.  My body really needs the break too, start of this week I ached everywhere and joints were feeling it. 

Ok done rambling and saying everything that pops in my head, but I guess you can do that in a journal.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

Hey Seo,
Saw those measurements. Nice, they are moving up. Is there a site that shows you how to measure? Such as legs: flexed or free standing? Biceps: arm hanging or tight muscle? Always wondered the correct way to measure. I think I need to do one for the record.
Thanks,
WD

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

This should help you dawg

http://www.exrx.net/Testing/Circumferences.html

And in the health world you don't flex but in the bodybuilding world you do. So FLEX!

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Weigh in 194

Back

Power cleans
135x5
155x3
175x3
185x2
185x3
205x2
215(failed trying twice got it up but couldn't get under it, bunch of stupid kids were all walking around me and in my way and I really couldn't concentrate)

Bent over BB rows
225x8
245x8
255x6

Weighted pull ups
25x8
50x5,4

barbell curls
85x8
95x8x2

palms facing me chin ups
8x2
abs

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

wheres this gym your talking about?  its past provo or in the bountiful area?
that would b sweet to check it out.

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

ya, it was the old Xcel gym.  i didnt know it turnd into a golds gym.  i liked the gym where Xcel used to be in bountiful before it moved by that hospital.  the place turned into Aspyre, or something like that.  it wasnt too bad.  never crowded, but now its out of business. 

anyways what your saying about finding a space, or renting... you should rent out a storage unit.  that would work!  find one that is garage size and that should be big enough.  thats what i can think of anyways.  have a good couple weeks off.  i'm half way through mine.  i hear ya when you say you really needed a break.  its funny how your body lets you know its time for a break.  most people dont know how to listen to their bodies and just end up injuring themselves.  anyways, later man.

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

So my 1 week break is about over, and going to get back at it with my goals.  I feel scrawny and crappy though, my gf even said my arms looked smaller last night, I practically couldn't sleep with the thought of me losing hard earned work, but I got home tonight and my arms were still 16 1/4, dunno what was up, but i still feel like my muscles are puny.
 
I didn't take my multi vitamin all week so could lower testosterone a bit. I tried to eat a lot but I had to eat out the whole time, took protein with me, but also did a lot of hiking.  Anyways this week I am going to hit it hard, keep my volume a little lower probably. Hope I don't weigh too far off of 195 on monday.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

ha, i feel like a slob with how long i've had off so far.  its all good though.  i'll get it all back.  im drinkin lots of water when i feel gross.  you know what i mean?

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

SEOINAGE


So my 1 week break is about over, and going to get back at it with my goals.  I feel scrawny and crappy though, my gf even said my arms looked smaller last night, I practically couldn't sleep with the thought of me losing hard earned work, but I got home tonight and my arms were still 16 1/4, dunno what was up, but i still feel like my muscles are puny.
 
I didn't take my multi vitamin all week so could lower testosterone a bit. I tried to eat a lot but I had to eat out the whole time, took protein with me, but also did a lot of hiking.  Anyways this week I am going to hit it hard, keep my volume a little lower probably. Hope I don't weigh too far off of 195 on monday.

why did you take a week off?

I feel sorry for people who don't drink. When they wake up in the morning, that's as good as they're going to feel all day. - Frank Sinatra

I know waht you mean Kub.

TheBull it is recommended to get a week or two of rest in once in a while, I had been training about 8 weeks straight without a break, my joints were feeling it and I wasn't getting my same progress as before.  Body needed it.  Also I went on spring break, funny thing there was a gym right next to my hotel, 5 second walk from my room, but all I saw inside were old cybex machines.  I could have worked out all week.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

SEOINAGE


I know waht you mean Kub.

TheBull it is recommended to get a week or two of rest in once in a while, I had been training about 8 weeks straight without a break, my joints were feeling it and I wasn't getting my same progress as before.  Body needed it.  Also I went on spring break, funny thing there was a gym right next to my hotel, 5 second walk from my room, but all I saw inside were old cybex machines.  I could have worked out all week.

yea i got this pain in my shoulder .... might have to take a week off as well then, as i havnt had one off since i got sick just before xmas

I feel sorry for people who don't drink. When they wake up in the morning, that's as good as they're going to feel all day. - Frank Sinatra

So as I expected a little loss in strength and the gym was tougher today, but it went pretty well.  I dunno why but man I was winded hardcore, doesn't make sense, started when I was doing incline dumbells, maybe my VO2 max is crappy right now, I do lift at high altitude but i usually don't feel like that, still my chest and tris feeel well worked and today went pretty well and quick.

Weigh in 196, was happy I wasn't under 190 like I felt so I am still on track for my short term weight goal.  I expect to increase in strength a lot the next few weeks and break the 200 lb barrier.

Chest/tri's
hand bike and rtc warmups

Flat bench
135x8 this felt like it was super heavy, how dumb is that?
185x8
225x4
245x3 last one spotted
265x3 pretty much all with help from spotter but I gotta get used to holding that heavy weight again I know it was just 1 week but still i did dumbell bench the week before.

Incline DB
85x8
90x7
95x6

Dips
BWx8
+50x8
+70x7

Rolling JM press
50x9
55x8x2

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

Still doing those JMs, eh? I've been thinking my VO2 is probably pretty low right now after doing NO cardio all winter. Gotta get some back into the program.

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I'm going to do more cardio too.  I'm liking the JMs right now, hope they get the job done but we will see.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

Any reason why you are not doing Biceps and Back for one day and Chest and Triceps together on another?  Shoulders seperate day, legs separate day total gym days per week 4.  Just curious.

Superman


Any reason why you are not doing Biceps and Back for one day and Chest and Triceps together on another?  Shoulders seperate day, legs separate day total gym days per week 4.  Just curious.

That is what I am doing right now, on page 4 it shows where I changed it up.  Reason why I was doing biceps with chest and triceps with back was to hit them harder when they were fresh, I had good results but elbows were getting a little worn out, plus it helps to change your workout every once in a while.  Yesterday I did tris with chest, and yeah they got hit, it felt like my triceps didn't get hit nearly as hard as usual.  I will be changing things up in 4-5 more weeks to something similar to a westside schedule but not completely cause I can't right now.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

Today was pretty decent.

Weigh in 196.5

Legs

Squats(power stance, nice and wide)
135x8
225x5
245x5
265x5
285x3
305x3

Box squats speed
155x3x6 ( groin was insanely painful when pushing up fast, 3 reps 6 sets 1 minute roughly in rest)

Good mornings
135x8
155x11
175x8

Seated sup0er horizontal calf raises
470x6(was barefoot for the squats, after this set put shoes back on)
470x10
520x10
565x8

abs at home because I forgot to do them at the gym, going to do some ankle therapy and rtc work later today if I get time.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

Weigh in 199, Beats me how that one happened.

Shoulders
RTC warmup

DB presses
80x8
85x8
90x5

side laterals
35x10
40x8x2

SOHP
135x3,4,5 +1 push press(all in the head)

Short HIIT session.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

Pretty good day today, didn't hit the PR I wanted to, but hopefully soon.

Weigh in 197, dunno why it was so high yesterday.

Sumo deadlifts
135x5x2
225x5
275x5
315x5
365x1
385xfailed twice
335x1x2(going to hit 365 then try 375 next time)

BB rows
225x8
235x8
245x8

Weighted nuetral grip pull ups
bw+50x8
60x5
70x3

BB curls
75x9
85x8
95x8

Chest supported T bar shrugs
Dunno weight didn't pay attention
14
higher weightx9,8

abs

Pretty good workout today.  My mid back on the right side is way sore from the deads. Might have tried too hard but overall I feel like I got a good workout in, and will make some progress by next session.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

What are you trying to do with your weight?

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rippedchick


What are you trying to do with your weight?

Current goal is get to 200-205 by april 11th, then go off creatine for a month and start westside program soon after, or something like it, see how strong I can get and hopefully get a bit more lean body mass in the process.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

Why go off creatine?

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rippedchick


Why go off creatine?

Body gets used to it? produces lower amounts of it on its own? bring up my own natural production of it.  I dunno I thought that was still recommended although I know some people stay on it all the time. by that date I will have been on it roughly 12 weeks.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

That's been busted. Check this out.

http://www.bodybuilding.com/fun/animalpak22.htm

Cycling Creatine Will Produce Better Results. False.

There's no significant evidence which shows that cycling creatine is better than taking it continuously. There's no compelling proof which shows that creatine supplementation in athletes will down-regulate the body's own ability to produce creatine.
_________________________________________________________________________________________________________________________

Are you putting on about 2lbs/week?

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wow thats something new to me.  I was under the same belief as seionage that the body just got used to it.  Maybe it was just in my head and thats why i didnt feel like i was getting the same benefits after taking creatine for an extended period.  Normally i would see and feel the biggest gains between weeks 2 and 4 and then the benefits would diminish.  Maybe that was just a placebo efffect in my head because i've always been told the benefits diminish after a couple weeks and you need to cycle.
 
 
Anyways, keep up the good work seionage