RE: Turning Tits into Pecs
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RE: Turning Tits into Pecs - 3/12/2007 7:04:25 AM
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XtremeSki2001
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From: Philly, PA
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Last week was a disaster ... going to start week 5 over again today and go from there.
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RE: Turning Tits into Pecs - 3/13/2007 5:41:41 AM
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XtremeSki2001
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Workout Day 13 (rev. 2)
Legs -
Machine Squat 1x7 300lbs
Machine Leg Press 2x7 450lbs
Chest -
Incline Bench 2x7 155lbs
Dips 1x7 10lbs Assist
Back -
Chins 2x7 70lbs assistance wide grip
Seated Rows 2x7 130lbs
Traps -
Shrugs 1x7 70lbs
Shoulder -
Shoulder Press 1x7 60lbs
Lateral Raise 1x7 20lbs
Standing Rear Delt Row 1x7 70lbs
Bi's -
DB Curls 2x7 Wide-Grip 70lbs
Tri's -
Arm Extension 2x7 120lbs
Calves -
Calf Raises 2x7 130lbs
Abs -
Decline Weighted Sit-Ups 2x7 25lbs
Cardio HIIT : 4 minutes (30 seconds jogging, 30 seconds sprinting)
"Jogging" - no incline, around level 5.5 jogging
"Sprinting" - no incline, around level 8.5 sprinting
Dan, do you think I'm sprinting fast enough? I'm not sure if my sprint should be x% of my jog pace? No incline for now is appropriate, do you agree?
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RE: Turning Tits into Pecs - 3/13/2007 9:56:28 AM
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XtremeSki2001
Posts: 870
Joined: 1/16/2007
From: Philly, PA
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quote:
ORIGINAL: danmirage
Actually it has more to do with heartrate.
You can use the talk test or judge by your breathing as well.
You will get more conditioned as the program goes and may need to push a little harder to keep the high level of intensity on the sprint. 
Thanks Dan. Do you have an example. My resting heartbeat is around 66-70. I guess somewhere around 130 bpm would signify a good sprint?
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RE: Turning Tits into Pecs - 3/16/2007 5:52:21 AM
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XtremeSki2001
Posts: 870
Joined: 1/16/2007
From: Philly, PA
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Workout Day 14
Legs -
Machine Squat 1x7 300lbs
Machine Leg Press 2x7 450lbs
Chest -
Incline Bench 2x7 155lbs
Dips 1x10 0lbs Assist
Back -
Chins 2x7 70lbs assistance wide grip
Seated Rows 2x7 130lbs
Traps -
Shrugs 1x7 70lbs
Shoulder -
Shoulder Press 1x7 60lbs
Lateral Raise 1x7 20lbs
Standing Rear Delt Row 1x7 70lbs
Bi's -
DB Curls 2x7 Wide-Grip 70lbs
Tri's -
Arm Extension 2x7 120lbs
Calves -
Calf Raises 2x7 130lbs
Abs -
Decline Weighted Sit-Ups 2x7 25lbs
Cardio HIIT : 4 minutes (30 seconds jogging, 30 seconds sprinting)
"Jogging" - no incline, around level 5.5 jogging
"Sprinting" - no incline, around level 8.5 sprinting
I confirmed that I'm doing good during my HIIT. About 130-135 bpm during my workout and jog. Around 180-185 bpm during my sprints. I could tone it down a little, but is there a draw back for going this hard?
Also, excersises like wide-grip pull-ups and wide-grip curls, is it a good idea to switch these around and do close-grip or should I switch it all around at the end of 16 weeks of HST?
Next week I'll be starting my 4th module. First variation of HST consisted of 1x10, second variation module was 1x15, current module is 1x7. For the fourth module, can I go back to 1x10 or should I change it to something different?
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RE: Turning Tits into Pecs - 3/16/2007 12:17:44 PM
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XtremeSki2001
Posts: 870
Joined: 1/16/2007
From: Philly, PA
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quote:
ORIGINAL: danmirage
No, it is all based on your personal conditioning!
You can switch more often.
You can go back to x10 or do a different rep scheme.
Thanks, Dan.
The only rep scheme I know of is low-reps/high-weight, high-reps/low-weight, and average reps/average weight ... are there other or should I just choose a derivative of those?
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RE: Turning Tits into Pecs - 3/19/2007 1:50:01 PM
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XtremeSki2001
Posts: 870
Joined: 1/16/2007
From: Philly, PA
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Workout Day 15
Legs -
Machine Squat 1x7 300lbs
Machine Leg Press 2x7 450lbs
Chest -
Incline Bench 2x7 155lbs
Dips 1x10 0lbs Assist
Back -
Chins 2x7 70lbs assistance wide grip
Seated Rows 2x7 130lbs
Traps -
Shrugs 1x7 70lbs
Shoulder -
Shoulder Press 1x7 60lbs
Lateral Raise 1x7 20lbs
Standing Rear Delt Row 1x7 70lbs
Bi's -
DB Curls 2x7 Wide-Grip 70lbs
Tri's -
Arm Extension 2x7 120lbs
Calves -
Calf Raises 2x7 130lbs
Abs -
Decline Weighted Sit-Ups 2x7 25lbs
Cardio HIIT : 5 minutes (30 seconds jogging, 30 seconds sprinting)
"Jogging" - no incline, around level 5.5 jogging
"Sprinting" - no incline, around level 8.5 sprinting
2423 calories w/ a ratio of 18/56/26 (fat/carb/pro)
Meal 1
4 egg white w/ 1 yoke
1 cup Oatmeal
10 Baby carrots
2 tbsp fish oil
Meal 2
2oz Sliced roast beef
4/10 cup Brown rice
5 - 4" Celery Stalks
Meal 3
10 medium Shrimp
1 cup Salad
2 cups of Corn
Meal 4
2oz Chicken Breast
4/10 cup Brown Rice
1 cup Broccoli
Right before workout 1/4 teaspoon per 35 lbs of weight 8 grams BCAA
Workout
Right after workout 1/4 teaspoon per 35 lbs of weight 8 grams BCAA
Meal 5
2 oz Chicken
1 Sweet Potato
5 - 5" Celery Sticks
Meal 6
2 oz Chicken
4/10 cup Brown Rice
1 cup Salad
Dan, given my diet above, do you think I should change the meals around? Looks like I get more protein in the evening, I would think it would be more beneficial earlier in the day, do you agree?
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RE: Turning Tits into Pecs - 3/20/2007 8:25:30 AM
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XtremeSki2001
Posts: 870
Joined: 1/16/2007
From: Philly, PA
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Workout Day 16 (For Tomorrow)
Legs -
Machine Squat 1x15 220lbs
Machine Leg Press 2x15 370lbs
Chest -
Incline (Hammer Strength Machine) Bench 2x15 135lbs
Dips 1x15 20lbs assist
Back -
Chins 2x15 100lbs assistance wide grip
Seated Rows 2x15 100lbs
Traps -
Shrugs 1x15 60lbs
Shoulder -
Shoulder Press 1x15 35lbs
Lateral Raise 1x15 15lbs
Standing Rear Delt Row 1x15 50lbs
Bi's -
DB Curls 2x15 Wide - Grip 50lbs
Tri's -
Arm Extension 2x15 90lbs
Calves -
Calf Raises 2x15 100lbs
Abs -
Decline Weighted Sit-Ups 2x15 (Did weighted ab machine 125lbs)
Going to do this routine again, although some of the weights probably have increase. I feel like I get a much better workout doing 15 reps rather then 7 or 10.
Thanks for the comments, Dan. However, if this is a "starting diet" what will I be transitioning to and when? I'm currently on week 6 of the diet, week 5 of my workout, and week 2 of my HIIT.
I've lost ~5lbs. I was 227 at the start and I was 222 on Thursday, but 223/224 yesterday. (I always weigh myself at the same part of the day) Going to wait another month before I do a caliper check.
< Message edited by XtremeSki2001 -- 3/20/2007 8:28:09 AM >
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RE: Turning Tits into Pecs - 3/20/2007 4:36:44 PM
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danmirage
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Do calipers weekly. Just record the measurements. Dont worry about %s.
Over time, you chart the numbers and see trends.
This way you can adjsut more frequently to changes and waste less time!
By starting, I mean that after you get a few weeks of consistent caliper measurements etc...you can make fine tunings.
quote:
Going to do this routine again, although some of the weights probably have increase. I feel like I get a much better workout doing 15 reps rather then 7 or 10.
Though it feels better, I prefer to use measures of progress to judge what I respond best to!
You may gain more muscle on 10 or 5 or 15..depending on your preponderance of type I or Type II muscle.
Looks like you are moving 1 pound a week or so..but we really ned to know what that means in terms of Lean Mass and Fat Mass to really know.
Looks like you have lost more fat than you think...
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RE: Turning Tits into Pecs - 3/21/2007 6:11:55 AM
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XtremeSki2001
Posts: 870
Joined: 1/16/2007
From: Philly, PA
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I'll get the g/f to take new measurements with the caliper for me ... or try to do so myself if she's not around.
Thanks, Dan!
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RE: Turning Tits into Pecs - 3/21/2007 5:45:20 PM
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XtremeSki2001
Posts: 870
Joined: 1/16/2007
From: Philly, PA
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Had a terrible workout today (Day 16).
Bikes/Ellipticals/etc were all booked.
Felt VERY weak today. I think I wore myself out to early with high weight. Was doing 1x7 on Monday and switched to 1x15 today.
Is there a % of my 1x7 weight that I could reduce for 1x15? Would you split the weight in half?
I'll take my BF% this weekend, g/f didn't come by and it's too hard to do it myself.
Lastly, Dan ... can I put my Quaker Oats in a coffee grinder and right afterwards, place the oats in my egg whites? Do you see any loss in nutrients using this method?
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RE: Turning Tits into Pecs - 3/21/2007 9:25:58 PM
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danmirage
Posts: 6300
Joined: 11/20/2005
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You learn to trial and error the weights.
Some days you may be weak, That is normal. There are high days and low days.
Take the circumferencial measures...
...and take caliper measures you can reach...
Chest -
Midaxillary -
Bicep -
Abdominal -
Suprailiac -
Thigh-
Calf -
Tricep - (look in a mirror an hold the arm parralell to the ground palm up)
For the oats, it is not the loss of nutrients that is at issue. You are processing the oats and so the caloric expenditure from eating them will be lower. Additionally it is not hydrated so when you eat it it may cause cramps.
What is the issue with the oatmeal?
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My journal:
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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
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RE: Turning Tits into Pecs - 3/22/2007 5:31:45 AM
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XtremeSki2001
Posts: 870
Joined: 1/16/2007
From: Philly, PA
Status: offline
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quote:
ORIGINAL: danmirage
What is the issue with the oatmeal?
Thanks, Dan!
No real issue, but eating them in powder form would be easier (more pleasent) since I like to mix my oats in with my eggs.
I want the caloric expenditure so I'll probably consume them the same way as always.
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