RE: Jheft's Heftorium (for all your hefting needs)
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RE: Jheft's Heftorium (for all your hefting needs) - 12/26/2007 5:34:09 PM
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IBendBarbells
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you did good buddy. Your doing reps with well over your old max which was expected.
So how long will you be gone for? Will you be going into the other routine now for 6 - 8 weeks to finish up the program ?
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to jheft)
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RE: Jheft's Heftorium (for all your hefting needs) - 12/26/2007 6:28:21 PM
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jheft
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My flight back is on the 2nd (Wednesday), so I don't have to skip a chest day. I'll miss my back and leg day this week, and shoulder day next week. I'll finish up the first routine on the third, then move on to the second part of the program.
_____________________________
Journal: Jheft's Heftorium, Progress Photos (new as of 2008-03-08), My Stack
Current stats: 5'11", 196.0 lbs - currently bulking (cutting soon)
2008 Results: +22.8 lbs, 2nd Place Discussbodybuilding.com Transformation Contest
"Give me a woman who loves beer and I will conquer the world."
-- Kaiser Wilhelm II
(in reply to IBendBarbells)
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RE: Jheft's Heftorium (for all your hefting needs) - 1/1/2008 6:18:10 PM
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jheft
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I'm flying back tomorrow. I did get a reaction from people I haven't seen in a year, though I guess not as big as I was hoping. Mostly it was along the lines of "did you get a haircut?" or "you're looking healthy" or "are you taller?" A few people commented that I "lost a lot of weight", even though I've only lost like 10 pounds since I saw them last.
The biggest difference people seemed to comment on was my neck and chin. I used to look like somebody who drinks a lot, because I kinda had a sagging chin thing going, but it looks totally different now. I didn't even really notice it until I cut back my goatee. A few people though my shoulders looked much bigger. A few noticed the change in my posture (which is probably what's making me look taller).
I also got a some "attention" at a party last night, which is a great way to start the New Year!
I'll be curious to see what the "damage" is from the crap I've been eating (or not eating). My guess is that I've lost a couple pounds, because I'm not eating on a regular schedule, and I've been drinking (plus the general stress of vacation and the holidays.) It'll be nice to get back to the weights. It's been less than a week, but it feels like a month!
_____________________________
Journal: Jheft's Heftorium, Progress Photos (new as of 2008-03-08), My Stack
Current stats: 5'11", 196.0 lbs - currently bulking (cutting soon)
2008 Results: +22.8 lbs, 2nd Place Discussbodybuilding.com Transformation Contest
"Give me a woman who loves beer and I will conquer the world."
-- Kaiser Wilhelm II
(in reply to jheft)
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RE: Jheft's Heftorium (for all your hefting needs) - 1/3/2008 10:58:09 AM
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IBendBarbells
Posts: 5851
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switch to the other routine!.
Today is thursday start now.
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to jheft)
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RE: Jheft's Heftorium (for all your hefting needs) - 1/3/2008 11:34:17 AM
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jheft
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I want to do 140 for 8 reps! I also haven't done the part where you drop off 10 pounds each week to get back to 15 reps. You also suggest in your original post to take off two weeks between the two parts... My chest hasn't actually gotten any time off even though I was on vacation, and since my strength gains are tapering off, I thought it could use it... Although I'm getting back to bulking, so maybe it'll come a little easier...
_____________________________
Journal: Jheft's Heftorium, Progress Photos (new as of 2008-03-08), My Stack
Current stats: 5'11", 196.0 lbs - currently bulking (cutting soon)
2008 Results: +22.8 lbs, 2nd Place Discussbodybuilding.com Transformation Contest
"Give me a woman who loves beer and I will conquer the world."
-- Kaiser Wilhelm II
(in reply to IBendBarbells)
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RE: Jheft's Heftorium (for all your hefting needs) - 1/3/2008 12:10:53 PM
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IBendBarbells
Posts: 5851
Joined: 6/21/2006
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quote:
ORIGINAL: jheft
I want to do 140 for 8 reps! I also haven't done the part where you drop off 10 pounds each week to get back to 15 reps. You also suggest in your original post to take off two weeks between the two parts... My chest hasn't actually gotten any time off even though I was on vacation, and since my strength gains are tapering off, I thought it could use it... Although I'm getting back to bulking, so maybe it'll come a little easier...
Bump* Yeah **** totally forgot about that. I forgot your in it like 9 weeks already. You could go two ways with it... knock off the weight and then start over from 15.. I did not expect you to keep progressing like you are.. normally people have limits Jheft! you freak! LoL
Anyway you want to do it.. You may see more size etc.. with your diet and the higher reps.. Your really going to see some major increases in strength using the other routine though. I guess I am just excited to get you past 200.
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to jheft)
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RE: Jheft's Heftorium (for all your hefting needs) - 1/3/2008 12:35:10 PM
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jheft
Posts: 2993
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OK, here's what I'll do. Tonight I'm shooting for as many reps as possible at 140. Probably it'll just be 7-8. Then I'll see if I can do 125-130 for 15 reps next week. Then I'll give my chest just one week off. I've got some books coming Monday, so I'm gonna pull a routine from them, and adapt it to match with IBB part #2. It'll be something mostly hypertrophy oriented, maybe even a full-body, HST style routine.
On the second part of the routine, you don't get to specific as to sets or whatever... Just 3-4 sets in the 5-6 rep range - hitting flat bench 3 times a week, increasing weight by 5 pounds each workout? That's like 15 pounds a week, which is a lot... Is that right?
While on vacation my weight was steady (my last weigh-in before vacation, and my 7 day average was 173.4, which is exactly what I weighed this morning), even though I was eating like crap. I also was eating a few big meals instead of 6 times a day, so now I have to get used to eating frequently again. I haven't even been able to eat as much today as I was eating before I left (and I was constantly hungry while cutting)! But I won't have to make a dramatic change in calories, since I was doing just tons of cardio (an hour a day 5 days a week, not counting my commute to and from work, the grocery store, etc). I'll give myself a few days to adapt - getting in enough calories has never really been that hard for me.
I've also got a buddy who wants me to train him. It's gonna be a challenge - he's a classic ecto (6', 129 pounds), and he's recently started eating a mostly vegetarian diet (which is making him lose even more weight).
_____________________________
Journal: Jheft's Heftorium, Progress Photos (new as of 2008-03-08), My Stack
Current stats: 5'11", 196.0 lbs - currently bulking (cutting soon)
2008 Results: +22.8 lbs, 2nd Place Discussbodybuilding.com Transformation Contest
"Give me a woman who loves beer and I will conquer the world."
-- Kaiser Wilhelm II
(in reply to IBendBarbells)
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RE: Jheft's Heftorium (for all your hefting needs) - 1/3/2008 6:16:56 PM
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jheft
Posts: 2993
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Results on Bench for 2008-01-03:
Flat: 60x15 (warm-up), 140x7, 150x2, 150x2
DB Incline: 20x15 (warm-up), 30x15, 45x6, 45x5
OK, fell short of 8. I felt good, but the weight felt really heavy. I've been off creatine for a couple weeks now, so that might be a factor. I'll be going back on in a couple weeks though. Then again, incline felt pretty good. That's not so bad though - it was only a few weeks ago that I had a hard limit of 140x2.
We've also had a strange cold snap, so my apartment is really cold. My fingers are actually stiff. I'd hate to have to turn on my heater though, cause it's not run in a long time, so it'll stink like hell.
_____________________________
Journal: Jheft's Heftorium, Progress Photos (new as of 2008-03-08), My Stack
Current stats: 5'11", 196.0 lbs - currently bulking (cutting soon)
2008 Results: +22.8 lbs, 2nd Place Discussbodybuilding.com Transformation Contest
"Give me a woman who loves beer and I will conquer the world."
-- Kaiser Wilhelm II
(in reply to jheft)
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RE: Jheft's Heftorium (for all your hefting needs) - 1/6/2008 2:56:20 PM
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jheft
Posts: 2993
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Ugh, I had no strength at all for squats today. I always forget how much a week off will affect me.
I feel like I've gotten a little too worked up about strength benchmarks, which is something I really don't care about. It happened because I was able to make progress in strength even though I wasn't achieving my goals in terms of appearance. But I'm already stronger than anybody I know, practically, so it's something I want to try to get away from. Getting wrapped up in trying to achieve certain strength goals can be counterproductive if I start sacrificing form or screwing up my routine to reach them. So I'm going to try to be less ambitious there and see if I can get a more balanced, productive routine.
_____________________________
Journal: Jheft's Heftorium, Progress Photos (new as of 2008-03-08), My Stack
Current stats: 5'11", 196.0 lbs - currently bulking (cutting soon)
2008 Results: +22.8 lbs, 2nd Place Discussbodybuilding.com Transformation Contest
"Give me a woman who loves beer and I will conquer the world."
-- Kaiser Wilhelm II
(in reply to jheft)
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RE: Jheft's Heftorium (for all your hefting needs) - 1/6/2008 6:03:26 PM
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IBendBarbells
Posts: 5851
Joined: 6/21/2006
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quote:
ORIGINAL: jheft
OK, here's what I'll do. Tonight I'm shooting for as many reps as possible at 140. Probably it'll just be 7-8. Then I'll see if I can do 125-130 for 15 reps next week. Then I'll give my chest just one week off. I've got some books coming Monday, so I'm gonna pull a routine from them, and adapt it to match with IBB part #2. It'll be something mostly hypertrophy oriented, maybe even a full-body, HST style routine.
On the second part of the routine, you don't get to specific as to sets or whatever... Just 3-4 sets in the 5-6 rep range - hitting flat bench 3 times a week, increasing weight by 5 pounds each workout? That's like 15 pounds a week, which is a lot... Is that right?
While on vacation my weight was steady (my last weigh-in before vacation, and my 7 day average was 173.4, which is exactly what I weighed this morning), even though I was eating like crap. I also was eating a few big meals instead of 6 times a day, so now I have to get used to eating frequently again. I haven't even been able to eat as much today as I was eating before I left (and I was constantly hungry while cutting)! But I won't have to make a dramatic change in calories, since I was doing just tons of cardio (an hour a day 5 days a week, not counting my commute to and from work, the grocery store, etc). I'll give myself a few days to adapt - getting in enough calories has never really been that hard for me.
I've also got a buddy who wants me to train him. It's gonna be a challenge - he's a classic ecto (6', 129 pounds), and he's recently started eating a mostly vegetarian diet (which is making him lose even more weight).
Yeah increase 5 lbs per work out. If you start slipping on a rep then take the weight off.. Pretty easy.. you want to get atleast 5 total lbs per "Week" if you can. If you can get more then try for more. Keep the sets down to 2 with a really really light warm up as your first set.
Don't use that method for to long though. I know my routine says something different but only do it for like 4 - 5 weeks. Then just maybe you will be able to add another 15 - 20lbs onto your bench. putting you somewhere around 190lbs max. So if you want to get up over 200 maybe you should just take some weight off start from 15 again. Don't take off more then 20lbs though.
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to jheft)
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RE: Jheft's Heftorium (for all your hefting needs) - 1/6/2008 6:22:39 PM
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jheft
Posts: 2993
Joined: 1/3/2007
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Sounds good. I want to really refocus on hypertrophy now that I'm bulking again, so maybe I'll set aside specific strength goals for a little while. I've got some books coming, so I'm gonna completely rework my routine over the next few weeks. Long term, I do want to get into the 200-220 range, but I'm not in a rush.
_____________________________
Journal: Jheft's Heftorium, Progress Photos (new as of 2008-03-08), My Stack
Current stats: 5'11", 196.0 lbs - currently bulking (cutting soon)
2008 Results: +22.8 lbs, 2nd Place Discussbodybuilding.com Transformation Contest
"Give me a woman who loves beer and I will conquer the world."
-- Kaiser Wilhelm II
(in reply to IBendBarbells)
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RE: Jheft's Heftorium (for all your hefting needs) - 1/10/2008 5:52:55 PM
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jheft
Posts: 2993
Joined: 1/3/2007
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Results on Bench for 2008-01-10:
Flat: 60x15 (warm-up), 125x13, 145x3, 145x3
DB Incline: 20x15 (warm-up), 32x15, 45x6, 45x5
Didn't quite get 15 at 125 like I hoped, but 13 was one more than the last time I did 125.
This is the last week of the first part of IBB's Bench Program (tm), so I'll be doing something new next week. I got a rest for everything over the holidays, so I'm gonna jump straight into a new routine. Still have to work out exactly what though... I'm torn between Rippetoe's Starting Strength program, Hypertropy I from The New Rules of Lifting or doing an HST style routine. Any would probably be good, and they'd all be a big departure from what I'm used to, but with the HST routine I could probably integrate IBB's Bench Program Part II, so I'm leaning in that direction.
For whatever reason, my biceps were a lot more sore than usual today after yesterday's back/bicep workout, and they were all swollen like they had a huge pump, but delayed by a day. I could be because I'm getting back after being off a while, or maybe because I'm bulking... I don't know quite what to make of it, but I'll just assume it's a good thing.
_____________________________
Journal: Jheft's Heftorium, Progress Photos (new as of 2008-03-08), My Stack
Current stats: 5'11", 196.0 lbs - currently bulking (cutting soon)
2008 Results: +22.8 lbs, 2nd Place Discussbodybuilding.com Transformation Contest
"Give me a woman who loves beer and I will conquer the world."
-- Kaiser Wilhelm II
(in reply to jheft)
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RE: Jheft's Heftorium (for all your hefting needs) - 1/11/2008 11:03:25 AM
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jheft
Posts: 2993
Joined: 1/3/2007
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Man, my chest is more sore than usual today... I guess it's not the time off, because I didn't miss any chest days... Can bulking cause you to have increased DOMS? Is it because I'm off creatine maybe? Curiouser and curiouser...
_____________________________
Journal: Jheft's Heftorium, Progress Photos (new as of 2008-03-08), My Stack
Current stats: 5'11", 196.0 lbs - currently bulking (cutting soon)
2008 Results: +22.8 lbs, 2nd Place Discussbodybuilding.com Transformation Contest
"Give me a woman who loves beer and I will conquer the world."
-- Kaiser Wilhelm II
(in reply to jheft)
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RE: Jheft's Heftorium (for all your hefting needs) - 1/11/2008 11:43:53 AM
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jheft
Posts: 2993
Joined: 1/3/2007
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The thing is, this week I decreased weight on bench... Well, I guess I increased on incline with dumbbells - which seems to be going up well now BTW.
What you're saying makes sense... I mean, if your body is building new tissue, it makes sense that it would be sore... It corresponds with my past experiences too - the parts I have that have gotten the most sore in the past (legs and lats) are the parts that progressed the most.
I know I definitely feel different since I've gotten back on the bulking diet, not just the DOMS... I can't get really describe it... I know I have more energy, because I always feel tired when I'm cutting, and now I've got that calorie excess... But it's something else. There is a change in body chemistry that goes along with the change in diet, so maybe its the effects of that. My appetite is going up too, I'm even snacking between snacks now even though my meals are bigger and I'm burning fewer calories without the cardio... It's like my body's saying "Oh, we're doing that now? Let's see what ya got, big boy. Yeah, give it to me! Pack it away! Yeah! Yeah! Oh yeah! Do it! Who's your daddy?"
_____________________________
Journal: Jheft's Heftorium, Progress Photos (new as of 2008-03-08), My Stack
Current stats: 5'11", 196.0 lbs - currently bulking (cutting soon)
2008 Results: +22.8 lbs, 2nd Place Discussbodybuilding.com Transformation Contest
"Give me a woman who loves beer and I will conquer the world."
-- Kaiser Wilhelm II
(in reply to IBendBarbells)
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RE: Jheft's Heftorium (for all your hefting needs) - 1/12/2008 8:58:06 PM
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jheft
Posts: 2993
Joined: 1/3/2007
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Jheft's HST Plan for 2008:
This will be what I'll be doing for the duration of the transformation contest. This is sorta an HST plan, though modified a bit. Instead of doing three days of full-body work, I split one of those days into upper and lower so that I could work out four days a week. The example HST programs at the HST website seem to have more isolation work than I really like, but they're pretty flexible in terms of what exercises to do, so I limit most of the isolations I'm doing to fewer sets than the compound exercises I'd like to focus on.
The first week I'll probably just feel things out a bit to get an idea of what weight I should be using for the exercises, some of which I haven't done before, or haven't done in a while. Then I'll be doing 15 reps per set for two weeks, 10 reps per set for 4 weeks, then 5 reps per set for the final 2 weeks. I'll be adding 5 or 10 pounds to each exercise each time it is performed. Some small assistance exercises like curls or something will need to be smaller increments. For chin-ups/pull-ups, I can't quite perform 15 reps consistently, but I'll just add a couple pounds each workout and do as many reps as possible.
For the upper body day, I'm putting most of my focus on chest work, since it's where I'm lagging the most. The sets specified are just the working sets, and do not include warm-ups.
Sunday: off
Monday: Full-Body A
Tuesday: off
Wednesday: Upper
Thursday: Lower
Friday: off
Saturday: Full-Body B
Full-Body A:
Flat bench x 2
Deadlift x 2
Lunge x 2
Overhead press x 2
Two-point dumbbell row x 2
Standing barbell triceps extensions x 1
Chin-ups x 1
Seated calf raises x 2
Hanging leg raises x 2
Upper:
Flat bench x 2
Incline dumbbell bench x 2
Neutral grip pull-ups x 2
Bent-over dumbbell row x 2
Overhead press x 2
Dumbbell flys (incline/flat/decline rotated) x 1
Dumbbell curls x 2
Lying triceps extensions x 1
Lower:
Squats x 2
Deadlifts x 2
Seated calf raises x 2
Shrugs x 2
Reverse crunches x 2
Supermans x 2
Full-Body B:
Incline dumbbell bench x 2
Squat x 2
SLDL x 2
Overhead Press x 2
Barbell bent-over row x 2
One-arm triceps extension x 1
Wide-grip pull-ups x 1
Seated calf raises x 2
Weighted crunches x 2
This is more or less finalized now.
< Message edited by jheft -- 2/11/2008 8:49:14 AM >
_____________________________
Journal: Jheft's Heftorium, Progress Photos (new as of 2008-03-08), My Stack
Current stats: 5'11", 196.0 lbs - currently bulking (cutting soon)
2008 Results: +22.8 lbs, 2nd Place Discussbodybuilding.com Transformation Contest
"Give me a woman who loves beer and I will conquer the world."
-- Kaiser Wilhelm II
(in reply to jheft)
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RE: Jheft's Heftorium (for all your hefting needs) - 1/14/2008 6:55:20 PM
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jheft
Posts: 2993
Joined: 1/3/2007
Status: offline
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First day of new routine ran a little long... Mostly because moving my equipment around to hit all parts of the body in one day is not something I'm used to. I'm gonna work on being strict about my rest times which I've been lax about in the past. I think I judged pretty well what weights I should be using, so I don't have too many adjustments to make there.
But I like everything so far. Definitely more taxing than what I've been doing, which makes me happy.
_____________________________
Journal: Jheft's Heftorium, Progress Photos (new as of 2008-03-08), My Stack
Current stats: 5'11", 196.0 lbs - currently bulking (cutting soon)
2008 Results: +22.8 lbs, 2nd Place Discussbodybuilding.com Transformation Contest
"Give me a woman who loves beer and I will conquer the world."
-- Kaiser Wilhelm II
(in reply to jheft)
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RE: Jheft's Heftorium (for all your hefting needs) - 1/18/2008 8:34:56 AM
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IBendBarbells
Posts: 5851
Joined: 6/21/2006
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WHAT HAPPENED TO THIS JOURNAL!! KEEP IT GOING!
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to jheft)
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RE: Jheft's Heftorium (for all your hefting needs) - 1/18/2008 9:44:19 AM
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jheft
Posts: 2993
Joined: 1/3/2007
Status: offline
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I don't have much to report, other than having completed the reps and sets I've intended to do. I'm not going to post the weight I'm lifting because that's not my focus right now, and I don't want to get caught up in that game. But if it makes you happy, here's my log so far.
Monday, 2008-01-14 (Full-Body A):
Flat bench: 2x15
Deadlift: 2x15
Lunge: 2x15
Overhead press: 2x15
Two-point dumbbell row: 2x15
Standing barbell triceps extensions: 1x15
Chin-ups: 1x13
Seated calf raises: 2x15
Hanging leg raises: 2x15
Notes:
Workout ran a little long, but this should improve as I get my rest times down and get used to switching between this many exercises.
Wednesday, 2008-01-16 (Upper-Body):
Flat bench: 2x15
Incline dumbbell bench: 2x15
Neutral grip pull-ups: 2x13
Bent-over dumbbell row: 2x15
Overhead press: 2x15
Incline dumbbell flys: 1x15
Dumbbell curls: 1x15
Lying triceps extensions 1x15
Shrugs: 2x15
Notes:
Shorter rest times leave me winded. I gotta get my conditioning up.
Thursday, 2008-01-17 (Lower-Body):
Squats: 2x15
Deadlifts: 2x15
Seated calf raises: 2x15
Reverse crunches: 2x15
Notes:
Squat form finally near where I want it. Deadlifts feel heavenly after a stressful day.
_____________________________
Journal: Jheft's Heftorium, Progress Photos (new as of 2008-03-08), My Stack
Current stats: 5'11", 196.0 lbs - currently bulking (cutting soon)
2008 Results: +22.8 lbs, 2nd Place Discussbodybuilding.com Transformation Contest
"Give me a woman who loves beer and I will conquer the world."
-- Kaiser Wilhelm II
(in reply to IBendBarbells)
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You do look much different though.. you should have gone shirtless :)
