RE: Vi's Journal - Quest to Escape the Skinny Physique
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 4/6/2007 11:47:05 PM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
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Starting from next week:
Rep range: 10
Set range: 3
Rest time b/w sets: 90 seconds
Workout A
Flat Barbell Bench Press - 18.6kg
Hack Barbell Squats - 32.68kg
Standing Military Press - 9.06kg
Bench Dips - No Weight
Crunches - No Weight
Workout B
Barbell Deadlifts - 13.6kg
Barbell Rows - 9.06kg
Chin-ups / Pull-ups - No Weight
Lying Leg Curls - 9.06kg
Planks - No Weight
(in reply to vdk_au)
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 4/8/2007 8:04:15 AM
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danmirage
Posts: 6300
Joined: 11/20/2005
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quote:
I have decided anywayz to reduce my late meal at night (9:30pm) which consists of milk+oatmeal (and yes I knows it's a bad combo, carbs+protein) to just a cup of milk so technically 5 meals a day instead of 6, and I have also included HIIT on a sunday afternoon. I'll see how that goes.
Are you still looking to escape the skinny? If yes, then don't skip a meal!
carbs + Lean Protein + vegetable (or fruit) is the ideal meal.
However, you might want to shape that meal more.
Baked Sweet potato, Fish, salad?
As for calipers...
Here is the best price I have found to date for good under $20 USD professional quality calipers:
skinfold Calipers <--- link to place on amazon where it is cheapest
quote:
Are you saying that when I workout, I should vary the rep ranges every time?
Yes. It is called an undulating progression or non-linear progression.
_____________________________
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 danmirage)
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 4/9/2007 12:20:24 AM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
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quote:
ORIGINAL: danmirage
Are you still looking to escape the skinny? If yes, then don't skip a meal!
carbs + Lean Protein + vegetable (or fruit) is the ideal meal.
However, you might want to shape that meal more.
Baked Sweet potato, Fish, salad?
So I guess I shouldn't be taking away that 9:30pm meal? I weighed in today, and I'm 1.5kg lighter than the previous week, this can't be right, I can't have possibly lost that much weight in one week, I guess I'll double check tomorrow. I guess I'll have to add that meal back in, but the more "ideal" meal. But I'm going to still do one HIIT session a week, as I have developed a gut, and I have grown 10cm on the waist (4 inches), and I have been told by my family members my face is fat, and I have also noticed that when I face down, I have like excess skin from my neck, kinda like a double chin.
(in reply to danmirage)
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 4/9/2007 12:26:18 AM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
Status: offline
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quote:
ORIGINAL: danmirage
quote:
Are you saying that when I workout, I should vary the rep ranges every time?
Yes. It is called an undulating progression or non-linear progression.
I actually might just stick to my current rep range for another month and see how it goes, but instead I might change it to Workout A, Workout B, Workout A ....., do you think if I do 4x6, do you think it would be wiseto do the same muscle group 4-5 days later as in recovery time (i.e Tue - A, Thur - B, Sat - A) as I believe that doing it once a week doesn't work for me.
(in reply to danmirage)
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 4/9/2007 7:25:07 AM
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danmirage
Posts: 6300
Joined: 11/20/2005
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If workout A = 6 rep range and workout B=12-15, then I would say, no problem!
You can do a A/B/C with 5 reps 10 reps and 15-20 reps.
But udulating...C/A/B/A/B/C/A/C/B/A...however you feel you want to go.
Even some days can be combo days...Doing an ABC for each muscle or A for some muscle B for some and C for some!
Now, just like I say everyone has different body chemistry and needs a different ideal food ratio, the same is true of optimal response to training ranges/intensities/times. While in general everyone will respond to 5 reps the same, there is a physiological difference person to person..this can effect recovery, growth, adaptation, etc...
_____________________________
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 vdk_au)
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 4/9/2007 7:27:54 AM
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danmirage
Posts: 6300
Joined: 11/20/2005
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quote:
I have developed a gut, and I have grown 10cm on the waist (4 inches), and I have been told by my family members my face is fat, and I have also noticed that when I face down, I have like excess skin from my neck, kinda like a double chin.
Well, you just need to look at your...oh heck I just wrote this somewhere...let me see..
What is your goal?
What is your plan for reaching that goal?
What are your weekly measurements?
ok...some of the variables...
First place to look is stress and rest.
- 8 hours sleep a night?
- Nap every day?
- No stress?
Next is diet and supplementation.
- Meal every 3 waking hours of Lean Protein, starchy carb and vegetable?
- Pre workout Protein?
- During Workout BCAA?
- Post workout Protein?
- Meal 1-hour later?
- Essential Fats?
- Multivitamins/mineral + Antioxidants?
- Right ratio..?
- Progressive diet manipulation?
- Sufficient water (over 0.55 ounces per pound)?
- Apropriate caloric level?
Then move on to look at your resistance training
- Periodized in a non-linear progressive manner?
- Frequent enough?
- Sufficient recovery?
- Varied enough?
- Maintaining your muscle?
- Short (40 minute) duration training?
- Not high volume overtraining?
Last, look at cardio manipulations.
- Is cardio training progressive?
- Training at appropriate times?
- Are you properly nourished for cardio?
- How frequent?
- How intense (how are you measuring intensity)?
- What type?
- How long?
_____________________________
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 danmirage)
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 4/9/2007 7:33:29 AM
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danmirage
Posts: 6300
Joined: 11/20/2005
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Ooops...that was aimed at a fat loss goal. Mostly, since you want to gain mass...the top 3 apply.
However, when chasing optimal anabolics, it is important to note that insulin (anabolic hormone) is higher and storage can be indescriminate. Our job is to tweak the body to make it prefer to burn fat and store muscle. Their are protein storing or fat storing chemical states...based on neurotransmitters and other proteins. We can manipulate this!
HIIT cardio is not solely responsible for fat loss/burning. It is a small player in a huge orchestra!
If you are resistance training progressively and doing a HIIT progression with a proper diet and frequent diet manipulations, and after a week you see no change in your %BF and %Lean Mass and total body weight, And No change in circumference measurements...what does that tell you. If you are not looking at all those figures, then you will have a hard time judging what is happening!
_____________________________
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 danmirage)
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 4/9/2007 6:13:52 PM
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_Simon_
Posts: 65
Joined: 11/24/2006
Status: offline
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Heyhey VDK!!! good stuff, you're doin good keep it all up, keep your eye on your goal, you'll so get there dude!!!
yeah, i thought i'd post hey after however long haha. yeah dan has got some good points in their about varying rep ranges, but i peeeersonally wouldn't recommend changing it every single workout, but even A,B,A 6,10,6 sounds alright yeah. cos you need SOME sort of consistency in increasing weights and if it's too choppy it's like constanstly changing gears in a car very quickly (dunno if that's a good analogy, oh it sort of is haha). you need to spend a bit of time on one i reckon but meh don't think i'm 100% right. lol
and YES!!!!!!! go the more frequent training i reckon, never take anything as gospel v, but what i would take as gospel is progression in weights, and if that can be done in a more frequent manner (which it caaaan) then that's takin advantage of allllll the short-lived anabolic stuffage goin on.
and yeah, higher rep range definitely hehe, but even i'm varying them still sortof, like i've done 4 weeks 3x10, then i'm doin 4 weeks 4x8 (practically same total work, buuuut increased weights, therefore increased ummm, workload). so yepyep, seeya on Wednesday dude!!!!!!!
SSSSSSSSSimon
(in reply to danmirage)
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 4/9/2007 8:45:07 PM
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danmirage
Posts: 6300
Joined: 11/20/2005
Status: offline
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LOL ok Simon..I will give you the benefit of not having studied and practiced training for over 2 decades..heee heee..as well as not being versed in the latest wisest training research from the last couple of years.
quote:
yeah, i thought i'd post hey after however long haha. yeah dan has got
some good points in their about varying rep ranges, but i peeeersonally
wouldn't recommend changing it every single workout, but even A,B,A
6,10,6 sounds alright yeah. cos you need SOME sort of consistency in
increasing weights and if it's too choppy it's like constanstly changing
gears in a car very quickly (dunno if that's a good analogy, oh it sort
of is haha). you need to spend a bit of time on one i reckon but meh
don't think i'm 100% right. lol
Athletes in EVERY sport that use a non-linear progression in clinical trials (varying every training session), ALL see faster gains in EVERY measurable area over long-terms.
Including fat loss, muscle gain, strength, speed, agility, specific skill, etc.
quote:
and YES!!!!!!! go the more frequent training i reckon, never take
anything as gospel v, but what i would take as gospel is progression in
weights, and if that can be done in a more frequent manner (which it
caaaan) then that's takin advantage of allllll the short-lived anabolic
stuffage goin on.
Progression in weights is NOT the gospel! 
It is the progression most likely to cause injury and limit longevity! 
The gospel is progression in intensity which can be based on so many other variables..I would have you read on the gain muscle thread in my signature..look for the links to discussions of different intensity variations to employ!
If the goal is strength only, then one must include periodized strength training...otherwise, progression in weights should not be the focus!
_____________________________
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 _Simon_)
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 4/10/2007 12:50:52 AM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
Status: offline
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Way to go Simon!
Thanks Dan. I'll have answered your following points
- 8 hours sleep a night? - Average around 7-7.5 hours (I sleep at 11pm, and usually wake up for 6:30am for Uni)
- Nap every day? (Of course, I nap when going to and from Uni, train trip is 50 mins one way)
- No stress? (Stress, yes, from uni work, can't help it though)
- Meal every 3 waking hours of Lean Protein, starchy carb and vegetable? (Every 2-3 hours)
- Pre workout Protein? (No)
- During Workout BCAA? (No)
- Post workout Protein? (No, but I have a protein+carb meal after half hour)
- Meal 1-hour later?
- Essential Fats? (Yes, 3000mg of fish oil a day)
- Multivitamins/mineral + Antioxidants? (No, but am planning to get a multivitamin soon)
- Right ratio..? (LOL, I did calculate it in the first time when getting my diet together, but
- now I just eat until I'm full)
- Progressive diet manipulation? (As in increasing the calories, yes, but as in a variety of foods, no, but it does change for dinner and lunch usually, but the rest of the meals are the same)
- Sufficient water (over 0.55 ounces per pound)? (I have b/w 2-2.5 litres a day)
- Apropriate caloric level? (I hope so)
- Periodized in a non-linear progressive manner?
- Frequent enough? (It will be soon, every 4-5 days same muscle get's worked, instead of my usual 7 days)
- Sufficient recovery? (I believe so)
- Varied enough? (Only in the weight, but nothing else)
- Maintaining your muscle? (I'm not sure what this means, but I guess so)
- Short (40 minute) duration training? (It's a bit longer, like 1hr+ a little bit, due to the heavy rep training, long rests are taken b/w sets)
- Not high volume overtraining? (No, as you can see, I only have a few exercises for each workout)
My questions
1. I have decided to do low reps for one workout and higher reps for another workout. What are your thoughts on this? I'll give you an example of what I'm planning to do. I also have decided to do this as I don't want all the strength that I gained through low reps to go down the drain if I just do one rep range. I saw your example of varying non-linearly, but I'm am a bit iffy about it, but I'll put some thoughs to it. :D
Tue (Rest 2.5-3 b/w sets)
Flat Bench Press (4x6)
Hack Barbell Squats (4x6)
Standing Military Press (4x6)
Bench Dips (4x6)
Crunches (3x12)
Thur (Rest 2-3 mins b/w sets)
Deadlifts (4x6)
Rows (4x6)
Chin-ups / Pull-ups (4x as many as i can do without going to failure)
Lying Leg Curls (3x10)
Planks - Just one set
Sat - (Rest 90 seconds)
Flat Bench Press (3x10)
Hack Barbell Squats (3x10)
Standing Military Press (3x10)
Bench Dips (3x10)
Crunches (3x12)
Tue - Thur's workout, but 3x10
etc.....
2. I increase the weight everytime I can complete the required reps, and I usually increase it by 0.5kg - 1kg
3. Today I did my bench press, and I had to decrease the weight by 2kg compared to the previous week. I realised that my elbows were flared out too far, so I decided to put my grip narrower, but because of the way my bench is designed, my grip is slighter narrower than what I wanted. Could the reason that I had to decrease the weight and performed poorly compared to the previous week because of the grip position? I felt that my triceps were been used much more, as they were shaking. I followed the book "From Scrawny to Brawny" on the part where not to bench so that the bar touches your chest, but like an Inch from the chest, and to have your elbows close your body).
4. Final question
My night meal at 9:30pm was a cup of oatmeal with 1.25 cups of milk, but last wk I have reduced to just 1.25 cups of milk. However I'm thinking of adding it back. Do you think it's still ok to have that at night, or not due to the sugars.
5. Thanks alot Dan, don't know what I would do without you. :D
(in reply to danmirage)
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 4/10/2007 9:36:09 AM
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danmirage
Posts: 6300
Joined: 11/20/2005
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#1
looks good.
Rows + chins? = 8 sets for back..thats probably not necessary. 1-2 sets of chins maybe..?
You know your personal lifting history...
#2
Is your goal strength?
Even in strength training...the weight increases are cyclic...
3.
Strength increases are not linear. They are more cyclic. Listen to your body. Some days you will not be as strong....use those for high rep days, some days you will feel like THE BEAAST...make that a strength day..all other days are sort of neutral and train by your schedule...
4
If your goal is muscle and strength, then you want to be sure that your last meal has a lean protein, starchy carb, fibrous veggie...all you have are starchy carbs. (milk = carbs, oatmeal = carbs). You want to insure a long term release of proteins and nutrients.
_____________________________
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 vdk_au)
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 4/11/2007 4:15:20 AM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
Status: offline
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Well I'm doing around 3 reps for chin's (as I suck :D ), so 4 set's isn't too much i guess?
Other than that, thanks alot for everything Dan.
(in reply to danmirage)
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 4/12/2007 1:20:08 AM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
Status: offline
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Thanks Dan. I'll reconsider my routine
I was going to do heavy day today, but I couldn't manage to lift the weight properly, so I decided to do the light day
Barbell Deadlifts 10-10-10 13.6kg
Barbell Rows 10-10-10 9.06kg
Chin-ups 4-4-2 No Weight
Lying Leg Curls 10-10-6 9.06kg
Doing higher reps and resting less is so much harder, my endurance isn't too well, so it was more of competing with my heart rather than the weight.
(in reply to danmirage)
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 4/14/2007 9:19:09 PM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
Status: offline
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Squat - 31.74kg
Bench Press 10-10-10 18.6kg (increase by 1kg for next workout)
Military Press 10-7-6 9.06kg (use 8kg next workout)
Bench Dips 10-10-5 No Weight (Terrible!!!)
Crunches 10-10-8 No Weight (I concentrated on squeezing the abs hard)
I was planning to do squats but my knees were hurting today, so I didn't do them today. The light day won't be done until another 2wk's or so, as the next workout will be the heavy day. I need to find out what I'm doing wrong for squats that are causing my knees to hurt.
(in reply to danmirage)
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 4/16/2007 5:32:10 PM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
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Are you referring to my knees, Dan? If you are could you explain it a bit less technical. :D.
I'm pretty sure I perform them correctly, but maybe I am not which is the reason it is hurting. However, I was planning to use some knee wraps for squats, what are your thoughts on it?
(in reply to danmirage)
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 4/17/2007 12:57:50 AM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
Status: offline
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I had my pull day today, and it was not good at all! The second time round where I couldn't do the allocated weight for my deadlifts, I'm not sure if it's because I changed my routine around, and it screwed this up. I had to reduce the weight, but even that I struggled with. However I am thinking of justing sticking to 10 reps for pull day but still have that heavy and light day for the push-leg day.
Barbell Deadlifts 5-6-5-4 25.18kg / 23.68kg / 23.68kg / 22.68kg
Barbell Rows 6-6-4 22.68kg (I gave up on the 3rd set)
Chin-ups 4-3-2 No Weight
Crunches 10-4 No Weight
I didn't have the energy to do lying leg curls so I didn't do them today. Crunches I gave up after 2nd set. Basically today wasn't a good day. I think those waking up early days now are screwing me up!! Ahh...
(in reply to vdk_au)
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