RE: Z's Hypertrophy-specific training journal!
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RE: Z's Hypertrophy-specific training journal! - 11/29/2006 10:58:43 AM
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gzinkl
Posts: 3213
Joined: 3/23/2005
From: Chicago, IL
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Day 12 (1 days rest; 11/29)) (Phase III)
Exercise Sets Reps Weight
Squat, supersetted with 3 5 195
Deads (rest) 3 5 155
Incline bench, supersetted with 3 5 135
Dips (amount is #’s bodyweight lifted; rest) 3 5 175
Chins (wide-grip amount is #’s bodyweight
lifted), supersetted with 3 5 1x5x135*;
1x4x135+1x1x120;
1x5x130
Rows (rest) 3 5 115
Shrugs (dbbs, wt ea. hand), supersetted with 2 5 75*
Shoulder press (seated) (rest) 2 5 85
Side lateral raise, supersetted with 2 5 15*
Standing delt rows (rest) 2 5 85
Dumbbell curls, supersetted with 2 5 1x1x35+1x4x30;
1x5x30
Overhead tricep extensions 2 5 95
Standing calf raises, supersetted with 2 5 280
Weighted decline crunches 2 5 60
I’m trying to see if I can do the routine 3X this week, even if it means one day is really light.
I felt fairly strong today until I hit the chins (again). I need figure out how to get over this bump. It made me so jealous that Mr. Beautiful was doing bodyweight chins right next to me while I was squatting and deadlifting. I could complain about poor leverages, being taller, but he had a good 2-3” in height on me. The workout also took longer than usual. I even had gotten to the gym a good 15 minutes earlier, and still left at about the same time. Plus, I forgot dress socks. Which just gave the excuse to go to my favorite clothing store (Kuhlman’s), flirt with the clerk, and buy a pair of cool socks.
I’m trying to eat like a madman.
I’m breaking out, so I’m hoping that has more to do with elevated testosterone levels.
I also tried an arginine supplement to see if (1) I got the pump, and (2) if it had any effect on my psychologically. Nada.
*Weight didn’t increase from last workout.
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to njmuscle66)
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RE: Z's Hypertrophy-specific training journal! - 12/3/2006 3:36:53 PM
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gzinkl
Posts: 3213
Joined: 3/23/2005
From: Chicago, IL
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Day 13 (December 2, 2006; two days rest)
Well, this ends the 6th week of the cycle!
Exercise Sets Reps Weight
Squat, supersetted with 1 5 200
Deads (rest) 1 5 160
Incline bench, supersetted with 1 5 140
Dips (rest) 1 5 Bodyweight!
Chins (wide-grip), supersetted with 1 5 135*
Rows (rest) 1 5 120
Shrugs (dumbbells, weight is each hand), supersetted with 1 5 80*
Shoulder press (seated) (rest) 1 5 90*
Side lateral raise, supersetted with 1 5 15*
Standing delt rows (rest) 1 5 85*
Dumbbell curls, supersetted with 1 5 1x3x35; 1x2x30
Overhead tricep extensions 1 5 100
Standing calf raises, supersetted with 1 5 275
Weighted decline crunches 1 5 60
NOTES: The workout was delayed, and much lighter than planned. I fell ill on Thursday, and continued the same through Friday (when I was hoping to do the third workout). By Saturday, I felt ok, but leery, I only did one set of each exercise after warming up. Of course, then, the next day (today--Sunday), back to feeling poopy, although I feel better right now (but not 100%).
I'm trying to figure out how to manipulate the workout. There are two "optional" weeks left. Either I can take a week off now, or do those two weeks, but then the week off is the week before I'm off for work and the holidays. When I'm less likely able to workout regularly (out of town). . .
Dilemmas. . . Advice?
< Message edited by gzinkl -- 12/4/2006 12:22:36 PM >
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to gzinkl)
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RE: Z's Hypertrophy-specific training journal! - 12/5/2006 9:34:48 AM
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gzinkl
Posts: 3213
Joined: 3/23/2005
From: Chicago, IL
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Hmmmm, no advice! *sob*
Well, Mother Nature is being a mother, and has made the decision for me. I'm still sick. I'm bloating like the stupid kid from Willy Wonka and the Chocolate Factory (who turned into a big ol' grape-like dude and rolled away). At the height of my discomfort last night, I caught a side profile view of myself in the mirror and almost screamed. Who's kid am I carrying? Good grief, if I don't have stretch marks after this . . . .
Anyway, I'm thinking of doing another run of this program, now that I have a lot of good data. Thoughts, anyone?
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to gzinkl)
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RE: Z's Hypertrophy-specific training journal! - 12/9/2006 5:08:27 PM
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danmirage
Posts: 6300
Joined: 11/20/2005
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quote:
ORIGINAL: njmuscle66
Well I set it up a little differently. I go two week brackets of 12,10,8,5 So the deads come into play the last 4 weeks. Rows the first 4 weeks. I dont change the exercise alot since you need to use compound exercises. no sense doing tricep pushdowns and concentration curls when you go do close grips and curls............
Well, I don't know if you ever do them, but I do suggest throwing a wrench in the works..and doing the deads on the high rep days for a cycle...just reverse everything you normally do!
Even though it is not "standard" to do the lighter higher rep dead...etc...it is well worth it!
quote:
ORIGINAL: gzinkl
Anyway, I'm thinking of doing another run of this program, now that I have a lot of good data. Thoughts, anyone?
Make some minor changes and go for it!!
I love this routine.
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to gzinkl)
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RE: Z's Hypertrophy-specific training journal! - 12/9/2006 5:26:50 PM
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gzinkl
Posts: 3213
Joined: 3/23/2005
From: Chicago, IL
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Hey guys (and of course, DAN!!!!!), what do you think of this set and order of exercises (bouncing off of the last cycle):
Squat, supersetted with
Flat bench (rest)
Deads, supersetted with
Dips (rest)
Chins (wide-grip), supersetted with
Rows (rest)
Close-grip chins, supersetted with
Shoulder press (standing) (rest)
Weighted decline crunches, supersetted with
barbell curls (rest)
tricep pushdowns, supersetted with
Hanging leg raises
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to danmirage)
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RE: Z's Hypertrophy-specific training journal! - 12/9/2006 8:30:07 PM
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gzinkl
Posts: 3213
Joined: 3/23/2005
From: Chicago, IL
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yeah, you're right. Brain fart. How about exchanging calf raises for the rows?
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"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to danmirage)
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RE: Z's Hypertrophy-specific training journal! - 12/11/2006 6:26:20 AM
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gzinkl
Posts: 3213
Joined: 3/23/2005
From: Chicago, IL
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Starting new cycle today.
Here are the starting stats:
bodyweight: 191 #s
BF: 14.8% (11 on calipers)
neck: 15.5
forearms: 10.5
wrist: 6.75
l bicep: 12.5
r bicep: 12.0
shoulders: 49.75
chest: 43 (need to check, but cool! if true--partner took the measurement--if true, it's probably more from lat development than pecs)
abdomen: 39.25
butt: 41
thighs: 23
quads: 21
l calf: 14.75
r calf: 14.25
ankles: 9
I'm putting on some fat. But it's hard to tell if its from me coming off being sick for almost a week with a diet of "whatever I can get inside of me and stay there" or just because the diet was crappy. In any case, I've added Designer Supplement's "Lean Xtreme" to help stop fat addition. I don't suspect much will go away. In any case, I'm trying not to panic--I want some decent muscle mass!!!!
Off to the gym!
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to gzinkl)
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RE: Z's Hypertrophy-specific training journal! - 12/11/2006 11:17:59 AM
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gzinkl
Posts: 3213
Joined: 3/23/2005
From: Chicago, IL
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Day 1, cycle 2 (after about 7 days of “strategic deconditioning” (SD))
Exercise Sets Reps Weight
Squat, supersetted with 1 15 135
Flat bench (rest) 1 15 95
Deadlifts, supersetted with 1 15 135
Dips (rest) 1 15 135
Chins (wide-grip), supersetted with 1 15 85
Standing calf raises (rest) 1 15 225
Close-grip chins, supersetted with 1 15 85
Shoulder press (seated) (rest) 1 12 (oops) 65
Weighted decline crunch, supersetted with 1 15 15
Hammer strength bicep curls (rest) 1 15 25
Triceps push-downs, supersetted with 1 15 65
Hanging leg raise 1 15 0
< Message edited by gzinkl -- 12/13/2006 6:50:52 PM >
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to gzinkl)
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RE: Z's Hypertrophy-specific training journal! - 12/13/2006 7:35:20 PM
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gzinkl
Posts: 3213
Joined: 3/23/2005
From: Chicago, IL
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Day 2, cycle 2, 1 day rest
Exercise Sets Reps Weight
Squat, supersetted with 1 15 145
Flat bench (rest) 1 15 100
deadlifts, supersetted with 1 10 damn 140
Dips (amount is #’s bodyweight lifted; rest) 1 15 140
Chins (wide-grip amount is #’s bodyweight lifted), supersetted with 1 15 90
Standing calf raises (rest) 1 15 235
Close-grip chins (amount is #’s bodyweight lifted), supersetted with 1 15 90
Shoulder press (standing) (rest) 1 12 damn 70
Weighted decline crunch, supersetted with 1 15 20
Barbell curls (HammerStrength) (rest) 1 15 30
Triceps pushdowns, supersetted with 1 15 65
Hanging leg raises 1 15 0
Today's workout really blew. My heart wasn't in it at all. I'm way too occupied with death and destruction. Last week's tragedy touched way too close to home; I'm still worried about my buddy and my new co-worker, and how all this will affect them. I mean, if it's effecting me this much, how the hell are they even beginning to deal with it?
Meanwhile, at my haircut, the stylist who is also a friend told me that he is HIV+, and that is partner is too. They had met right before he was diagnosed, so it's unclear who was infected first. I knew he was really sick last year, but he finally told me that he had been hospitalized during that time with full-blown AIDS. He almost died. He's doing great now, but of course, it still made me really sad.
So the weights seemed extra heavy tonight. And there was very little "rah rah" motivation.
Oh well. Tomorrow is another day.
< Message edited by gzinkl -- 12/17/2006 8:54:24 AM >
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to gzinkl)
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RE: Z's Hypertrophy-specific training journal! - 12/14/2006 7:29:54 PM
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gzinkl
Posts: 3213
Joined: 3/23/2005
From: Chicago, IL
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Here's a reason to keep records and glance back. Here I am, frustrated by my seeming lack of progress. I found my stats from when I first started working out, and then three months later (before the tendonitis that kept me out for a good three months).
Start:
BW: 177 lb
BF: 17.2%
shoulders: 46"
chest: 40"
waist: 37"
hips: 40.5"
thighs: 20"
arm: 11"
forearm: 10.5"
calf: 14/14.5"
3 months later:
BW: 182 lb
BF: 16.9%
shoulders: 46"
chest: 38.5"
waist: 36.5
hips: 41"
thighs: 20.5"
arm: 11"
forearm: 10"
calf: 14/14.5"
Today:
bodyweight: 191 #s
BF: 14.8% (11 on calipers)
neck: 15.5
forearms: 10.5
wrist: 6.75
l bicep: 12.5
r bicep: 12.0
shoulders: 49.75
chest: 41.5 (corrected from above--someone who will remain nameless, but lives with me has a hard time with measuring devices; we'll ignore for a moment that he's an architect and should know better!)
abdomen: 39.25
butt: 41
thighs: 23
quads: 21
l calf: 14.75
r calf: 14.25
ankles: 9
With an end report of:
bodyweight: 191 #s +9lbs
BF: 14.8% (11 on calipers) -1.9%
forearms: 10.5 +0.5
l bicep: 12.5 +1.5
r bicep: 12.0 +1.0
shoulders: 49.75 +2.75!
chest: 41.5 +3!!!
abdomen: 39.25 +2.75 grrrr
butt: 41 same
thighs: 23 +2.5!
l calf: 14.75 +.25
r calf: 14.25 +.25
The slop comes in measuring the abdomen area (I have a strict policy of total relaxation and no tightening of the tape (which wasn't the trainer's policy, who took the initial measurements), so the gain in the abdomen is exaggerated (but frustrating nonetheless). On the other hand, look at those legs, chest and guns go! Woo hoo!
< Message edited by gzinkl -- 12/17/2006 8:56:13 AM >
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to gzinkl)
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RE: Z's Hypertrophy-specific training journal! - 12/17/2006 8:57:07 AM
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gzinkl
Posts: 3213
Joined: 3/23/2005
From: Chicago, IL
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Day 3 (1 days rest) December 15, 2006
Exercise Sets Reps Weight
Squat, super-setted (SS) w/ 1 15 155
Flat bench (rest) 1 15 100*
deadlifts, SS w/ 1 15 (yay!) 145
Dips (#’s BW lifted; rest) 1 15 145
Chins (wide-grip #’s BW lifted), SS w/ 1 15 95
Standing calf raises (rest) 1 15 250
Close-grip chins (#’s BW lifted), SS w/ 1 15 95
Shoulder press (standing) (rest) 1 13 +1 from last wo 70
Weighted decline crunch, SS w/ 1 15 20*
Barbell curls (HammerStrength) (rest) 1 15 35
Triceps pushdowns, SS w/ 1 15 65*
Hanging leg raises 1 15 Bw*
*Weight did not increase from previous workout
Felt a little less down on this day, but the weights were still heavy-feeling, although not as heavy as the last workout.
It’s now Sunday (2nd day of rest), and I feel like I’m growing like a weed. Hopefully it’s LBM, and not fat! I’ve certainly had access to plenty of calories—3 parties in 3 days—phew! Too much temptation. I’ve indulged, but not overly so. I’ll have a better idea tomorrow what my weight gain is, but it looks like 2 pounds, for around 194.
< Message edited by gzinkl -- 12/17/2006 9:02:07 AM >
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to gzinkl)
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RE: Z's Hypertrophy-specific training journal! - 12/17/2006 10:39:49 AM
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veggeep
Posts: 3043
Joined: 10/10/2005
From: Reston, VA
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Dude. You're beastin'. Don't be out-beastin' ME! 
I'm gonna pretend I didn't see any of that nitpicking over abdominal measurements. For real, bro. My abdominal measurements are all over the map. Abs are the one bodypart you will never measure with any kind of consistency, so don't even go there. I had a pound of capellini marinara last night and my abdominal measurement shot up two inches. Stick with the scale and the caliper.
You've picked up 16 pounds of muscle since you started this, AND you lost some bodyfat in the process! And what's this?? Oh gee... what have we here?? Greg's bi's are stretching that tape an additional inch?? Hmm... isn't that consistent with gaining 12-15 pounds of lean muscle?? Yes, I think I read that somewhere... 
  Go Z-Man!! Go Z-Man!! It's your birthday!!
I was sitting here trying to think up some kind of carrot to get you motivated -say, oh... I don't know... something artsy and photographic involving a certain herbivor; but I can see now there's no need for such a gauntlet (thank goodness, too, cause I wasn't looking forward to another afternoon of cloning out ass pimples in Photoshop). Carry 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.
(in reply to gzinkl)
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RE: Z's Hypertrophy-specific training journal! - 12/19/2006 10:56:22 AM
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gzinkl
Posts: 3213
Joined: 3/23/2005
From: Chicago, IL
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Day 4, cycle 2 (2 days rest) 12-18-2006
Exercise Sets Reps Weight
Squat, super-setted (SS) w/ 1 15 165
Flat bench (rest) 1 15 100
Deadlifts, SS w/ 1 15 145
Dips (rest; bw lifted) 1 15 150
Chins (wide-grip; bw lifted), SS w/ 1 15 100
Standing calf raises (rest) 1 15 260
Close-grip chins (bw lifted), SS w/ 1 15 110
Shoulder press (seated) (rest) 1 14 70
Weighted decline crunch, SS w/ 1 15 25
Hammer strength bicep curls (rest) 1 12 45
Triceps push-downs, SS w/ 1 15 70
Hanging leg raise 1 15 5
A better workout than the last two. I'm feeling better. I'm posting this the day after, and DOMS is already here! My legs hurt like a . . . . female dog.
I upped the c.g. chins a bit because they seemed easier than the w.g. Yeah, well, I'm not at the 15 max yet, but I'm closer. Friday is when I should be maxing out on everything.
It's really hard for me to keep a 5 lb dumbbell between my feet when doing the leg raises--the design of the dumbbell is too narrow. I ended up throwing it around a bit. Oh well. I'll try a 7.5 or 10 lber next time!
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to gzinkl)
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RE: Z's Hypertrophy-specific training journal! - 12/19/2006 12:00:52 PM
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gzinkl
Posts: 3213
Joined: 3/23/2005
From: Chicago, IL
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I think you're taller than me. I'm a smidge over 5'11.5" -- almost 6', but never made it there
I think measurements can only give you an idea, and are hard to do comparisons with. I might carry my fat differently than you do (if you have any!), or my bone structure is smaller than yours, so I need comparatively more muscle mass to get the same dimensions on some body parts, or my muscles are shaped a lot differently than yours, or one of us has longer tendons and correspondingly less muscle (a genetic thing) to work with--so many factors that can contribute to differences. I feel like a fat blob half the time, you don't.
The only relevant factors are: one's own progress. For comparisons, there are pictures and percent bodyfat which are probably the best two criteria. Everything else seems mostly relevant to our egos or the anal-retentive, especially strength (if you're a bodybuilder, not a power lifter--I want hypertrophy, and I don't care how I get it (as long as it's natural!)), and bicep size. (Yeah, I want big biceps too, but I want my body to be balanced when I'm done foremost).
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to twistedlink)
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RE: Z's Hypertrophy-specific training journal! - 12/20/2006 8:48:19 PM
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Printable Version
