Veggeep's Bulking & Shredding & Just Plain Lovin' the Game Journal

Okay kids, here we go...  As you all know by now, I'm on a quest for overall physique improvement -more definition, a better tan, and above all, bigger muscles.  First, a brief re-cap for those who are joining our program already in progress:

I'm a life-long skinny punk who finally got serious about working out on August 1st, 2005.  Prior to that date, I had dabbled on and off (mostly off) in strength training, but never made my commitment to the sport stick, and never pushed my gross bodyweight above 140 Lbs.  My first six months of dedicated training yielded remarkable results (for me, at least), and I gained 25 net pounds of new lean mass, while losing a pound of bodyfat.  For the past four months, however, I have been treading water, and my gains have come to a screeching halt.  In fact, I've actually given back five pounds since my alltime record high last February, because I seem to have slipped back into my old habit of slacking off and doing the same workouts with the same weights over and over again.  You can read all about it in my recent confession.  Personally, I'm ready to put it behind me and move on.

That's why I'm starting this journal.  Now, rather than just keep track of my workouts on my hardcopy clipboard (where I seldom go back more than two days to read), I'll post every single one of them here, so you can judge for yourself if I'm increasing the intensity of my workouts, or whether I'm just "phoning them in".  Ideally, every single entry that follows should in some way improve on the previous one.  If not, then I'm not bringing the growth stimulus that will bring me closer to my goals.

I'm not going to alter my long-term or short-term goals just because of the past four months setback.  Instead, I'll see where I stand at the end of July 2006 and make Phase 3 decisions based on that.  I may very well come up short on Phase 2, but it's not the end of the world.  We'll just regroup, rethink it, and come back ready to kick Phase 3's behind.

Shall we begin?

Yes, that's me in my avatar, and NO, I don't look like that today. That was taken back in Jan '07, and I lost most of that progress when I slacked off last year. I'm on my way back, tho, and I'm using that photo for inspiration.

Date: 06/24/2006
Objective: Damage Control
Split Designation: Legs & Abdominals

Exercise             Sets (Weight/Reps*)
Squats               210/10    210/10    210/10    210/10    210/10
Hamstring Curl        75/10     75/10     75/10     75/10     75/10
Standing Calf Raise  210/25    210/25    210/25    210/25
Leg Extension        100/15    100/15    100/15    100/15
Swiss ball Crunch      -/30      -/30      -/30
*Decimal values represent partial reps (ex 8.4 = eight full reps + four partial reps)

Notes:

This workout comes at the end of two weeks off.  Falling completely off the workout wagon wasn't enough for me -I also blew off two whole weeks of Nitrix and Creatine supplementation.  Naturally, my strength and endurance during this workout was shot to hell, but that's to be expected.  I knew the first day back in the saddle was going to leave me wrecked for a few days, so I deliberately left everything where I was two weeks ago.  Full squats with 210 turned out to be much easier than I remember them two weeks ago, so I have absolutely no excuse for lingering at this weight for reps any longer.  Same with hamstring curls and leg extensions.  Abs were about as irate as I expect them to be after several weeks of neglect.  It may take me until the end of July to get back up to 60 reps per set again.

Overall, not much of a pump (odd, considering the low weight), but plenty of delayed onset soreness.

Yes, that's me in my avatar, and NO, I don't look like that today. That was taken back in Jan '07, and I lost most of that progress when I slacked off last year. I'm on my way back, tho, and I'm using that photo for inspiration.

Date: 06/25/2006
Objective: Damage Control
Split Designation: Back, Chest & Arms (incidental)

Exercise             Sets (Weight/Reps*)
Chinup                 -/9       -/8       -/5.1     -/4.2
DB Pullover           45/10     45/10     45/10     45/10
Low Cable Row         90/10     90/10     90/10     90/10
Bent DB Row           40/12     40/12     40/12     40/12
Dec Bench Press      120/8     120/8     120/8     120/8
Incline DB Press      30/10     30/10     30/10     30/10
*Decimal values represent partial reps (ex 8.4 = eight full reps + four partial reps)

Notes:

Like yesterday's leg workout, this was also the first upper body workout after a two-week layoff.  The chinups were brutal -I HATE chinups.  But they hit my lats better than anything else I know, so we're gonna suck it up and do 'em!  Those dismal numbers are reps to failure, by the way...

Definitely ready to increase my DB Pullover weight, tho my DB's max out at 50 Lbs.  Gonna have to bust out the olympic handle again    Low cable rows were WAAAAAY too easy -time to up those too.  Things pretty much fall apart on bench press tho.  I SUCK at bench pressing -which, like chinups, is why we're gonna keep at it until we throw up something more impressive than a couple of manhole covers

Yes, that's me in my avatar, and NO, I don't look like that today. That was taken back in Jan '07, and I lost most of that progress when I slacked off last year. I'm on my way back, tho, and I'm using that photo for inspiration.

Date: 06/27/2006
Objective: Damage Control
Split Designation: Legs & Abdominals

Exercise             Sets (Weight/Reps*)
Squats               210/10    210/10    230/10    250/10    260/10
Hamstring Curl        75/10     75/10     85/10     85/10     85/10
Standing Calf Raise  210/25    210/25    210/25    210/25
Leg Extension        100/15    125/15    125/15    125/15
Swiss ball Crunch      -/30      -/30      -/30      -/30
*Decimal values represent partial reps (ex 8.4 = eight full reps + four partial reps)

Notes:

Okay... I made a promise.  Now it's time to live up to it   I upped the squats on set 3, 4 & 5, so I finished off with two manhole covers and a quarter on each side.  It's hard for me to come to terms with the fact that this is only 20 measly pounds per side less than six gigantic 45's... LOL!  way back when I was copping out on the hack squat sled, I thought it was amazing that I could load six 45's on THAT easy piece of crap.  Never imagined I'd be straight up SQUATTING it, he he he!  In any case, this was a pretty brutal five sets for me.  I wasn't really going deep on the 250's and 260's, so I might just repeat this pattern until I can nail all five sets with perfect form.

Set 1 & 2 of hamstring curls were still too easy (even with some residual soreness), so I upped them by 10 pounds and hammered out three more sets.  It was pretty intense, for me, but I still feel like a got to 10 on each of those sets without enough agony.  So I'll push this some more again next time.

I thought my SCRs were too easy with 210 Lbs, but I discovered today that's because I've been cheating BIGTIME on this movement.  Bouncing.  Not getting all of the depth.  I'm going to hold at 210 Lbs here, but force myself to go deeper and execute slower.  I think there's plenty of burn to be found here, but 25 bouncing reps is a waste of time.

I upped the leg extensions by 25 Lbs on the last three sets -still pretty easy.  But, I'm going to have to tighten up my bench before the next leg workout -it feels like it's about to fall apart (and I had to put a 45 on the other end to hold it down during this exercise, LOL)

Finally, I added another set of 30 crunches to last workout's three.  Then I limped over to Robek's to blow $7 on a MuscleMax smoothie to wash down my jumbo veggie burrito.

Yes, that's me in my avatar, and NO, I don't look like that today. That was taken back in Jan '07, and I lost most of that progress when I slacked off last year. I'm on my way back, tho, and I'm using that photo for inspiration.

good start. erm i was just wondering so are you doing those 2 workouts once a week? what are your reasons for doing legs twice a week?, and by the way what are your measurments? 

actually from reading your posts i can see that if your doing legs twice a week you must be doing them workouts 2 a week maybe im wrong lol

Bench presses are more effective if you imagine yourself pushing my hips away to avoid me jamming my twinkie down your throat.  Any exercise can be much more effective if you add an element of eluding acts of Nav sexual dominance.  You're welcome, buddy.

RIP 2004-2007

Not entirely wrong, LOL

When I'm burning back into a routine (like after a layoff), I try to stick with a two-way split for a month or two, then push it to three-way. Right now, this rudimentary two-way split is done twice a week, in a upper, lower, off, upper, lower, off, off fashion. That also has the added benefit of pushing the various workouts to different days every time. I don't like having to equate Mondays (which are enough of a pain in the a$$ without any extra help) with leg workouts. That kind of scheduling just gives me reasons to resent doing the harder workouts, LOL!

As for why, I hit legs twice a week because when I drop back to once a week, my knees and hips just go straight to rust. It seems to me like the harder I hit them, and the more frequently, the faster I recover, and the more flexible I stay. Sounds backwards, I know, but that's been my experience so far.

Yes, that's me in my avatar, and NO, I don't look like that today. That was taken back in Jan '07, and I lost most of that progress when I slacked off last year. I'm on my way back, tho, and I'm using that photo for inspiration.

ORIGINAL: Naviator

Bench presses are more effective if you imagine yourself pushing my hips away to avoid me jamming my twinkie down your throat. Any exercise can be much more effective if you add an element of eluding acts of Nav sexual dominance. You're welcome, buddy.

EUREKA!! What an awesome visualization technique! I'm gonna have to try that next time. Much Grass... you sick fff...

Yes, that's me in my avatar, and NO, I don't look like that today. That was taken back in Jan '07, and I lost most of that progress when I slacked off last year. I'm on my way back, tho, and I'm using that photo for inspiration.

Date: 06/28/2006
Objective: Damage Control
Split Designation: Back, Chest & Arms

Exercise             Sets (Weight/Reps*)
Chinup                 -/10      -/9       -/3.3     -/4.3
DB Pullover           45/10     50/10     50/10     50/10
Low Cable Row         90/10    100/10    110/10    110/10
Bent DB Row           40/12     40/12     40/12     40/12
Dec Bench Press      120/8     120/8     120/9     120/8
Incline DB Press      30/10     30/10     30/10     30/10
Alt DB Curl           30/10     30/10     30/10
*Decimal values represent partial reps (ex 8.4 = eight full reps + four partial reps)

Notes:

This upper body workout should bring to a close my "damage control" mode.  So named, because I tend to be very conservative and take things somewhat easy after a layoff, and coming back to the gym right where I left off would be like a kick in the nuts to my motivation.

I managed to squeek out two more reps on the first set of chinups, and an extra one on set two, but things kind of fell apart after that.  Just gonna keep hitting 'em until I can bang out for sets of twelve.  THEN I'm gonna start adding weight.

DB Pullovers are the ultimate semi-compound lift, in my book.  My God, what a rush.  One lift, combining all the best of the lats and terres group, a smidgon of lower pectorals, some triceps involvement, and a wicked ab stretch.  I LOVE DB pullovers   Of course, since my selectorized DB's max out at 50 Lbs, I'm going to have to take my chances with the olympic DB handle and those dodgy screw clamps...

I got the low cable row weight up more in this workout than any previously, so that's a plus.  Also grunted out one more rep on bench press set three than I did yesterday; but I started struggling with the final reps on set four -gonna keep pounding it until I get perfect form on all four sets.

Same thing with Bent DB Rows.  The weight was of a moderate diffuculty level, so I should have no problems increasing it, but today, I focused on absolutely perfect form, and it became a LOT harder than the last workout.

Last, I threw in three sets of alt DB curls, just so I could go back to the office with my guns pumped and freaky.  It worked

Yes, that's me in my avatar, and NO, I don't look like that today. That was taken back in Jan '07, and I lost most of that progress when I slacked off last year. I'm on my way back, tho, and I'm using that photo for inspiration.

Date: 06/29/2006
Objective: Impulse Control
Split Designation: Scheduled Rest Day

Exercise             Sets (Weight/Reps*)
Stare at freeweights   -/10      -/10      -/10
Chew Fingernails       1/10
Pace outside Home Gym  -/10      -/10
*Decimal values represent partial reps (ex 8.4 = eight full reps + four partial reps)

Notes:

Today was a scheduled "day off" that I really didn't feel like taking.  I know the biology of it all says growth happens at REST, not in the gym, but my home gym had redirected all power to the tractor beam and was really putting up a fight.

I opted for dinner out instead.

Yes, that's me in my avatar, and NO, I don't look like that today. That was taken back in Jan '07, and I lost most of that progress when I slacked off last year. I'm on my way back, tho, and I'm using that photo for inspiration.

ORIGINAL: Naviator

Bench presses are more effective if you imagine yourself pushing my hips away to avoid me jamming my twinkie down your throat.  Any exercise can be much more effective if you add an element of eluding acts of Nav sexual dominance.  You're welcome, buddy.

 
I just benched 650lbs, thankyou nav!

I've really enjoyed your journal thus far.  You've already survived the worst part - those first few workouts after a long lay off!!  And you just made it through (barely it sounds like) the second worst part - the day off!!  Isn't it amazing how tough it is to stay away from the weights once you get rolling?  I'm currently on day 5 of my week off - and I've been itching to get back at it.  It's like your weights start mocking you and talking trash after a couple days off.....

Masturbate.

RIP 2004-2007

I've really enjoyed your journal thus far. You've already survived the worst part - those first few workouts after a long lay off!! And you just made it through (barely it sounds like) the second worst part - the day off!! Isn't it amazing how tough it is to stay away from the weights once you get rolling? I'm currently on day 5 of my week off - and I've been itching to get back at it. It's like your weights start mocking you and talking trash after a couple days off.....

It's TORTURE!! Smug little s**ts! Sitting there giggling in that stupid little chipmunk giggle (like those mischievous little dancing chewing gum ads)... "hehehehehehehe!!! Come on, buddy! Crank out a few reps! You know you want to! Hhihihihihihihi!!!"

"You little bastards are in for a beat-down come Friday. COUNT on it!" HA HA HA

OOOOOooo!!! Yeah! And this is the last day of the month! That means it's time to take update photos

Stay tuned!

...and Nav, that only accounts for the first three hours

Yes, that's me in my avatar, and NO, I don't look like that today. That was taken back in Jan '07, and I lost most of that progress when I slacked off last year. I'm on my way back, tho, and I'm using that photo for inspiration.

Date: 06/30/2006
Objective: Hypertrophy
Split Designation: Legs & Abdominals

Exercise             Sets (Weight/Reps*)
Squats               210/10    210/10    230/10    250/10    260/10
Hamstring Curl        75/10     85/10     85/10     85/10     85/10
Standing Calf Raise  210/25    210/25    260/25    260/25
Leg Extension        125/15    125/15    125/15    125/15
Swiss ball Crunch      -/30      -/30      -/30      -/30
*Decimal values represent partial reps (ex 8.4 = eight full reps + four partial reps)

Notes:

FOOD, GLORIOUS FOOOOOOOOD!  COLD RELISH AND MUSTAAAAAARRRRD!

I must've done something right between the last leg workout and this one, 'cause everything was a PIECE OF CAKE   The squats -which turned into an exhibition of sloppy form on Tuesday- were positively pristine this time.  Boys and girls, we're gonna jettison the external tank and press for MECO.  Uh... I mean... I think it's time we go for 300 Lbs

I bumped up one more set of hammies to 85, and really had no problems banging out 10 full reps on all five sets, so it's time to make the next leap there as well.

Calf raises got bumped to 260 on the last two sets, 'cause I've been dorking around with 210 for long enough.  I have a sneaking suspicion calves only respond to high volume training, so I'm going to try it for a couple of months and see what the mass fairy leaves under my pillow.

And, what the hell, I thought, why not cut to the chase and get all five sets of leg extensions up to 125.  I have to make a concerted effort not to grab too far under the bench when I'm doing these, 'cause I have a bad feeling about that seat collapsing and slicing my fingers off.  I'll tighten it up tomorrow.

Yes, that's me in my avatar, and NO, I don't look like that today. That was taken back in Jan '07, and I lost most of that progress when I slacked off last year. I'm on my way back, tho, and I'm using that photo for inspiration.

[sm=update.gif] July 2006 Progress Pic Update [sm=update.gif]

Okey dokey, fellow muscle mutts, it's a new month and time to post the latest updated pics! This first week back in the gym has been exactly what I labeled it: damage control. I didn't realize just how bad things had become, until I went over the numbers this morning, but I lost a LOT of ground goofing off and slacking for the past couple of months. And, true to my experience with lifting, it didn't take long at all to get back most of the gains I gave up. My legs are still lagging almost a full inch behind their peak condition back in February, but that will be remedied by the end of this month.

My arms are finally back up to where I started this phase at. I'm not happy about being at "zero" with only one month left in Phase Two, but at least I'm not clocking a net LOSS anymore. It's all uphill from here -IF I can stay focused.

Here's the obligatory "Before & Current". I'm going to keep comparing results to the start of my program, since gains are so minute at this point that it will be diffucult to see differences from one month to the next.



...And a couple of new snaps for the member gallery



Finally, here are the cold, hard body composition numbers. As you can see from the graph, I managed to staunch the bleeding, and get back to 23% of my Phase Two goal for lean mass. My bodyfat percentage has dropped below 6%, so it's off the bottom of the chart.



And the measurements:

Body Part                Current           Change since last month
Chest:                   98.8 cm / 38.9"   N/A
Trunk:                   84.0 cm / 33.1"   N/A
Abs:                     73.6 cm / 29.0"   N/A
Biceps (avg of both):    33.3 cm / 13.1"   N/A
Forearms (avg of both):  32.0 cm / 12.6"   N/A
Quads (avg of both):     55.3 cm / 21.8"   N/A
Calves (avg of both):    36.6 cm / 14.4"   N/A

There is an upper body workout scheduled for today, so it's time to shut this computer off and go hit it

Yes, that's me in my avatar, and NO, I don't look like that today. That was taken back in Jan '07, and I lost most of that progress when I slacked off last year. I'm on my way back, tho, and I'm using that photo for inspiration.

Date: 07/01/2006
Objective: Hypertrophy
Split Designation: Back, Chest & Arms

Exercise             Sets (Weight/Reps*)
Chinup                 -/11      -/9       -/4.4     -/4.3
DB Pullover           50/10     50/10     50/10     50/10
Low Cable Row        100/10    110/10    110/10    115/10
Bent DB Row           40/12     40/12     40/12     40/12
Dec Bench Press      120/8     120/8     120/8     120/9.3
Incline DB Press      30/10     30/10     30/10     30/10
Alt DB Curl           30/10     30/10     30/10
*Decimal values represent partial reps (ex 8.4 = eight full reps + four partial reps)

Notes:

Dearly beloved, we are gathered here today to get beyond this thing called "Skinny".  Electric word, "Skinny", it means emaciated, and that's a lousy thing to be; but I'm here to tell you, there's something else: buff.  A physique characterized by exscessive muscle definition and size -you can always turn people's heads, day or night.  So when you hit that home gym in your basement or your garrage -you know the one, with the beat up bench and the rusty plates- instead of dwelling on how small you are now, think about how big you're gonna BE, baby!  'Cause to get buff, you gotta work harder than the average Joe.  To get buff, YOU GOTTA SUFFER!  And if the slow gains try to break you down, GO CRAZY ONE TIME!

Yes, that's me in my avatar, and NO, I don't look like that today. That was taken back in Jan '07, and I lost most of that progress when I slacked off last year. I'm on my way back, tho, and I'm using that photo for inspiration.

Im glad youre squats are getting heavier, do 300lbs man!
 
Also, do mine eyes decieve me or are you deadliftless?!

ORIGINAL: twistedlink

Im glad youre squats are getting heavier, do 300lbs man!

Also, do mine eyes decieve me or are you deadliftless?!

HA HA HA HA HA!!  Just for NOW, bro... Just for NOW [sm=tongue.gif]

I'm working my way back up to the eighth circle of hell.  The express elevator is out of order, LOL!

Yes, that's me in my avatar, and NO, I don't look like that today. That was taken back in Jan '07, and I lost most of that progress when I slacked off last year. I'm on my way back, tho, and I'm using that photo for inspiration.

Nice man!   I notice how much more large your quads have become.

I love the numbers you throw out, when I look at your weight and frame, sometimes I am like, man he's awesome.  Especially the squat.  I am jealous, SO, I will have to work my squat to surpass you!

5'9"
September 10th: 190lbs

He he he... JEEZ... I guess I'm surprised that anyone would be impressed with those numbers, LOL   But, if you say so 

Whatever it takes, Bro!  Get in the gym and get those squats up.  10 Lb at a time.  If you can finish 8-10 reps with one weigth, there's NO GOOD REASON you can't do the same thing with ten pounds more   Ten pounds is tiddly winks!

Yes, that's me in my avatar, and NO, I don't look like that today. That was taken back in Jan '07, and I lost most of that progress when I slacked off last year. I'm on my way back, tho, and I'm using that photo for inspiration.

a 260lbs squat is good for your frame veg, what measurement are your thighs and calves?

ORIGINAL: twistedlink

a 260lbs squat is good for your frame veg, what measurement are your thighs and calves?

D'Oh!  My bad!  I forgot to include my measurements on the last update.  It's there now, at the bottom of this post LOL.

Yes, that's me in my avatar, and NO, I don't look like that today. That was taken back in Jan '07, and I lost most of that progress when I slacked off last year. I'm on my way back, tho, and I'm using that photo for inspiration.

Your leg measurements are the same as mine, yet you squat nearly twice as me, No fair! lol

Ha ha ha!

It's all in your head, bro!  Just get the plates on that bar and bang 'em out   Plus, remember that I use a Smith machine for those.  I think squats are a little easier when you're not worried about falling over backward.

Yes, that's me in my avatar, and NO, I don't look like that today. That was taken back in Jan '07, and I lost most of that progress when I slacked off last year. I'm on my way back, tho, and I'm using that photo for inspiration.

Hmmm...I do seem to lack that "****ing take it bitch" attitude with my weight training lol.
Mehhh...dont like smith machines, my gym only has a decline bench facility via smith benching, and i hate the way it limits movement, same with the rest, so i dont use em, prefer free weight, but each to there own, either way, the numbers are good.

I squat more with barbell than with smith machine... I agree, squats are all in the head.  Twistedlink, we'll be up to 180kg in no time ;) 

5'9"
September 10th: 190lbs

i saw in one of your replies that your bad at bench press.  thats probly because your 6'2" and you have naturally long limbs and its harder for people with longer arms to bench a lot.

IM BACK AND BETTER THAN EVER!!!!!

i saw in one of your replies that your bad at bench press. thats probly because your 6'2" and you have naturally long limbs and its harder for people with longer arms to bench a lot.

That's a VERY big part of it, yes!  I've got a 6'3" wingspan, with really long upper arms.  That's also why I hate my biceps numbers so much...  Even if I get those bad boys up to 18", they'll never look as compact and peaked as dudes with shorter arms

But, I never let my physical peculiars limit the training that I can throw at them -you just have to find the right combination of leverage and grip that hits the pecs sufficiently while not blowing out your glenohumeral joints.  For me (and I learned this from John Berardi), that means focusing on a narrower grip, with my elbows turned in more.  It also means I do a lot more decline bench work than any other kind, because it hits the lower portion of my chest a lot harder, and that's where all my leverage advantage lies right now.  Hell, judging by how some dudes arch their backs on a flat bench press attempt, they're really doing the same thing.  Might as well just drop the back board and do declines, if you're going to arch your back like that

But you're absolutely right about the mechanical advantage of shorter arms.  I was going to draft it out once and see just how much of a difference 1 inch of pectoral insertion (at the humerous) makes between two guys benching the same wieght, but my calculus is a bit rusty.  I know it has to do with moments of inertia and there have to be at least three involved -maybe some other math geek can throw it down for us?

I'm pretty sure it's a huge difference.  Like, for every inch longer your arms are, the same weight (with the same grip and elbow position) becomes 30% harder to lift, or something like that.  It would be an interesting thing to geek on.

Yes, that's me in my avatar, and NO, I don't look like that today. That was taken back in Jan '07, and I lost most of that progress when I slacked off last year. I'm on my way back, tho, and I'm using that photo for inspiration.