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RE: slayerboy's Journal - 1/24/2004 12:14:04 PM

Marc David

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Joined: 4/6/2003
From: Bay Area -CA
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quote:

and I think i was looking down when I did the SLDL. next time I'll look up.

I'd say squats you tend to look up.. or at least forward

SLDL.. don't look up.. as that would put pressure on your next..

Look OUT.. straight ahead. At my gym there is a mirror.. So I simply look straight ahead and see me.

While it's not a guarantee your back will be flat, it sure helps..

It's the same thing riding a motorcycle. You go where you look. You look down, your back rolls. You look out.. everything wants to keep more flat.

So just look straight out.. eyes as level as you can. That should help to keep your lower back more flat. And don't go past the point where you start to roll your lower back. Right before you do.. come back up.

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RE: slayerboy's Journal - 1/24/2004 10:12:28 PM

slayerboy

Posts: 1567
Joined: 1/7/2004
From: Spencerport, NY
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cool...thanks for the awesome info Smile

shoulder and ab day tomorrow....should be good.

< Message edited by slayerboy -- 1/25/2004 1:13:10 AM >

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RE: slayerboy's Journal - 1/25/2004 10:57:00 AM

slayerboy

Posts: 1567
Joined: 1/7/2004
From: Spencerport, NY
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Hamstrings are SORE today man! Chest is the usuall 2nd day delay soreness. Feels good tho! I would love to get to the point where my tris and bis get sore too. Bis actually were a little sore the other day, and they feel great now! anywho...

Dumbbell Shoulder Press
5x12
10x8
10x8
10x13

Dumbbell Row
5x12
10x10
10x8
10x10

Dumbbell Upright Row
10x12
15x8
15x8

Dumbbell Shrug
20x12
40x10
40x17

Crunch
x12
x12
x12

Cardio (bike) - 20 min

I'm afraid to do any more weight with the shrugs. 40 was almost too much to hold in each hand. Once I get the weight up on my bis and tris workout, I should be able to increase the shrug weight.

you know, last night I hang out with some guys I haven't seen in about a month. One of em acts like he's all tough and can lift heavy weights, blah, blah, blah. He flexed his bis last night and I almost fell out of my chair laughing so hard. He has a LOT of bodyfat! I know i'm not exactly Lee Priest, but I flexed my bis and his jaw dropped. The last time he's seen my arms was in the summer when i wore muscle t's. But, I think I've gotten hit with the same curse most bodybuilders get finally. I feel small. When I first working out I thought I had big arms, and as they grew a little bit I thought they grew a lot. Now I look at my arms and wonder how big I can really get them.

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RE: slayerboy's Journal - 1/25/2004 10:59:53 AM

Marc David

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quote:

Now I look at my arms and wonder how big I can really get them.

Dunno. But that's how it starts.. 17" isn't good enough.. 21" is too small..

Oh I can see you are thinking about it. FREAK! You'll be posting pics of your 24" guns soon. Smile

Great story dude. That is hilarious. Wait till your buds hit their 30's and tell you about the good old days when they WERE in shape. 30? Over? Come on. We got guys on this forum kicking butt at 52 and people at 62 who are big and strong who only started working out when they were 50.

I bet in a year, your friends will start asking for for advice.

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RE: slayerboy's Journal - 1/25/2004 11:09:25 AM

slayerboy

Posts: 1567
Joined: 1/7/2004
From: Spencerport, NY
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quote:

Oh I can see you are thinking about it. FREAK! You'll be posting pics of your 24" guns soon.

quote:

I bet in a year, your friends will start asking for for advice.

The same buddy who bragged about his workouts admitted that he would probably end up asking me for advice if his workouts didn't work. That's guaranteed. He said he hasn't touched a weight in 9 months.....and he thinks pushups will work every major muscle in his body and tone him up. LOL...and he eats nothing but salad. I ordered a steak at the restraunt yesterday and he got the salad bar. He's like "I thought you were trying to loose weight?" Yeah....but I don't want to blow away in the wind when it gusts to 10 mph.

That reminds me...ever see the commercial for Hungry Man dinners? Two guys are in a gym locker room discussing what they had for lunch while one guy is blow drying his hair. The guy blow dryer said he had some kind of meat and potatoes thing from HM and the other guy had a salad or something girlish like that. The guy with the blow dryer points the dryer at the other guy and all you see is this guy FLYING and knocking down 2 rows of lockers and going through a walll...LOL...Funniest thing I've ever seen!

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RE: slayerboy's Journal - 1/25/2004 11:16:01 AM

Marc David

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quote:

and he thinks pushups will work every major muscle in his body and tone him up

No. That has to be an exaggeration.

Right... ?? Smile

Anyway.. LOL!

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RE: slayerboy's Journal - 1/25/2004 11:43:12 AM

slayerboy

Posts: 1567
Joined: 1/7/2004
From: Spencerport, NY
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quote:

quote:

and he thinks pushups will work every major muscle in his body and tone him up

No. That has to be an exaggeration.

Right... ??

Anyway.. LOL!

No lie! He actually described all the different ways you can do a pushup to hit every muscle group.

trying to tell him that he is full of S*** was like this -->

Guess I'm gonna have to beat some sense into him if he wants some advice...LOL

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RE: slayerboy's Journal - 1/25/2004 11:19:39 PM

slayerboy

Posts: 1567
Joined: 1/7/2004
From: Spencerport, NY
Status: offline

I just got the Burn the Fat, Feed the Muscle e-book. Let's see what happens once I get done reading this giant. Smile

Here's the current stuff:

STATS
Weight: 222.5 lbs (as of 01/25/04)
Bodyfat: 22.3% (as of 01/25/04 using calipers and confirmed by HealthCenteral)
Goal Bodyfat: 16% by (04/25/04)
Lean Body Mass: 172.89 lbs
Weekly Goal: -.5% BF

For some reason the biofitness calculator said that my abdomen was too big to calculate!

Also, I have been taking RippedFuel Extreme Cut {3 pills nightly}. I am going to take them one more week and then try it without the pills.

< Message edited by slayerboy -- 1/26/2004 2:53:49 AM >

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RE: slayerboy's Journal - 1/25/2004 11:41:17 PM

Marc David

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You'll be a preacher like me?

You'll get accused for working for Tom?

Or maybe you'll just have a lot of stuff to quote? (that's my personal secret).

You will have a much better grasp on nutrition. That I can assure you if you finish the book. It's actually easy reading. Not a big deal. He writes well.

Lemme know how you like it as you go along! Smile

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RE: slayerboy's Journal - 2/1/2004 1:34:14 AM

slayerboy

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From: Spencerport, NY
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Wow...what a strange week it's been!

1/27/04
Cable Lat Pulldown
40x12
80x9
90x6
90x7

Dumbbell Bent Over Row
5x12
20x12
25x7
30x9

Lever Seated High Row
120x8
125x8
130x6

Dumbbell Curl
10x12
20x8
25x6
25x6

Dumbbell Concentration Curl
10x12
20x6
20x5
20x5

1/28/04
Lever Bench Press
30x12
50x8
55x8
65x10

Lever Incline Chest Press
60x8
70x8
80x10

Dumbbell Fly
10x8
15x8
15x10

Dumbbell Triceps Extension
20x12
40x8
40x8
40x6

Cable Pushdown
100x8
110x8
120x7

I missed both my leg and shoulder workouts last week. My plan was to do a 4 day split with one day off and then start over again so that my workouts were on different days all the time. This is NOT working for me, as evident. This week I'm going to do my legs on Monday, bis/back on Tuesday, Chest/Tris on Wed., and Shoulders/abs on Thursday. This way, if I miss wed or Thursday's workout, I can make up for it on Friday or Saturday. 4 days on 3 days off isn't so bad.

My diet was great the first half of the week and then I slid into a restraunt on Weds (not bad...steak and potato), pizza and wings on thursday (that was ugly), and friday was not bad except on was on a gult trip for Thursday. I never thought that living with my parents would cause me to eat unhealthy but it has. I know that once I move on my own, things will be different. I have a plan, but it requires my own refrigerator and more storage space LOL. Unfortunatly, I don't have the ability to have a refrig to myself.

We'll see how the weight is this week. If I have actually made improvements, then I'll be quite happy. If not, then I will know why it is. I will try and post around 8 or 9 tonight, as that's about the time I weighed/measured myself last time since I am trying to watch my results week-to-week.

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RE: slayerboy's Journal - 2/1/2004 8:06:02 PM

slayerboy

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From: Spencerport, NY
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hmm...either health central is lying to me, my measuring is horrid, or I am actually one of those "genetic freaks" everyone talks about.

Weight: 221lbs
Bodyfat: 20%
Lean Body Mass: 177lbs
Goal Bodyfat: 16% by (04/25/04)
Weekly Goal: -.5% BF

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RE: slayerboy's Journal - 2/4/2004 3:01:16 AM

slayerboy

Posts: 1567
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From: Spencerport, NY
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Yesterday's workout:

Cable Lat Pulldown
50x12 90x8 90x8 100x5

Dumbbell Bent Over Row
10x12 25x12 35x8 35x10

Lever Seated High Row
130x8 130x8 130x7

Dumbbell Curl
10x12 25x8 25x6 25x6

Dumbbell Concentration Curl
10x12 20x6 20x6 20x5

Felt good to be back in the gym again...I even did 10 minutes on the stairmaster (big deal! LOL). Left arm felt like it was a lot weaker than last time, or my right arm is stronger this time. With either case, I matched my left reps for my right reps becaus I want to make the left arm bigger, while the right stays the same size.

< Message edited by slayerboy -- 2/4/2004 6:03:09 AM >

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RE: slayerboy's Journal - 2/4/2004 9:22:25 PM

slayerboy

Posts: 1567
Joined: 1/7/2004
From: Spencerport, NY
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Lever Bench Press
30x12 60x8 65x8 70x7

Lever Incline Chest Press
75x8 80x8 85x6

Cable Standing Fly
40x8 45x8 50x6

Dumbbell Triceps Extension
20x12 40x8 40x7 40x6

Single Arm Cable Pushdown
35x10 45x8 50x6

Switched to single arm pushdown because the regular one was maxed out for weight already!

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RE: slayerboy's Journal - 2/5/2004 4:57:28 AM

pwolf66

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From: Montgomery Village, MD
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quote:

ORIGINAL: slayerboy

Hamstrings are SORE today man! Chest is the usuall 2nd day delay soreness. Feels good tho! I would love to get to the point where my tris and bis get sore too. Bis actually were a little sore the other day, and they feel great now! anywho...

I've found that I need to mix it up, come at my bi and tri from different angles with different weight. Throw in some reverse curls for bi and skull crushers for tri, do some barbell curls for bi and change hand positions for each set, narrow, wider, wider, etc.. throw in some narrow grip bench press for tri. At least for me, my triceps are the first to get 'used to' exercising so it's harder and harder to beat them down, so I have to come at them from different angles.

Paul

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RE: slayerboy's Journal - 2/5/2004 10:37:16 PM

slayerboy

Posts: 1567
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From: Spencerport, NY
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ok, i've finally decided to put my account on bodybuildingjournal.com to good use....access code 809473

I'm going to do that from now on, it's just easier. I'll still post here occasionaly.

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RE: slayerboy's Journal - 2/5/2004 10:41:43 PM

Marc David

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I've found that bodybuildingjournal.com is great for the weights, exercises and such.. graphs.. and to use this site's function as a discussion/solicit comments about your routine or post general thoughts on something.

Like FitDay is best for tracking exact foods daily but the Nutriton forum is a place to discuss those foods, the meals, the plans and thoughts.

I wouldn't want to post every food I ate in a forum.. but I would want to discuss a particular meal plan or ask for feedback on something..

Which is why I think bodybuildingjournal.com is a great resource, much like FitDay has been to me.

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RE: slayerboy's Journal - 2/6/2004 4:01:41 AM

slayerboy

Posts: 1567
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From: Spencerport, NY
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Now that I actually have taken the time to use FitDay and browse the foods, I think it might be the best thing out there for tracking nuitrition on the net! I just wish the bodybuildingjournal.com had cardio and a way to edit which workouts you did first, because that does make a difference as far as strength for the next workout.

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RE: slayerboy's Journal - 2/6/2004 7:31:00 AM

Marc David

Posts: 9129
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Give Misanthropy a shout.. suggestions.. PM him.. he's working on the cardio aspect.. and he is good about taking suggestions and either implementing them or keeping them as a feature down the line if possible.

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RE: slayerboy's Journal - 2/8/2004 9:46:56 PM

slayerboy

Posts: 1567
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From: Spencerport, NY
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I hate to do this...I really do, but I have to

Weight: 221lbs
Bodyfat: 19%
Lean Body Mass: 179lbs
Goal Bodyfat: 16% by (04/25/04)
Weekly Goal: -.5% BF

I'M BELOW 20% BODY FAT!!!

Date_______BF%_____LBM_____FAT___TOTAL
01/04/04......24.4%.....172.37....55.63...228
01/25/04......22.3%.....173.27....49.73...223
02/01/04......20.0%.....176.80....44.20...221
02/08/04......19.0%.....179.01....41.99...221

wOOT.......

anyways, after monitoring for a few weeks, and giving how my nuitrition is far from clean.....I've determined I am by far NOT a hard gainer. I'm sorry. I know I shouldn't be rubbing it in. And I'm not trying to. But DAMN! this is so friggin exciting. I am averaging 2 lbs of MUSCLE a week as it stands right now. I've only been doing this routine for a couple of weeks, and I've only been tracking for 3 weeks. We'll see, but right now I'm so so so so happy! I think I owe my parents a huge anniversary present this year! Smile

It's funny, yesterday I was saying how I felt like my shoulders (actually traps) were "droopy" and it felt like they were down below my knees. Everyone kept assuring me that my shoulders were fine. That's when you know you've done shrugs right baby! Smile

ok, now that I've probably made everyone reading this mad, let the flaming session begin on me[;)}

< Message edited by slayerboy -- 2/9/2004 1:29:16 AM >

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RE: slayerboy's Journal - 2/9/2004 4:13:25 AM

slayerboy

Posts: 1567
Joined: 1/7/2004
From: Spencerport, NY
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By the way, I've decided to change my routine a little bit.

It's still a 4-day split and back, chest, legs, and shoulders are the same days, but see what's different:

4 Day Split Workout

A: Back, Traps, & Abs
1. Cable Lat Pulldown
2. Dumbbell Bent Over Row
3. Lever Seated High Row
4. Barbell Shrug
5. Crunch

B: Chest & Biceps
1. Lever Bench Press
2. Lever Incline Chest Press
3. Cable Standing Fly
4. Barbell Curl
5. Dumbbell Concentration Curl

C: Thighs & Calves
1. Barbell Squat
2. Barbell Straight Leg Deadlift
3. Lever 45 Degree Leg Press
4. Lever Lying Leg Curl
5. Lever Seated Calf Raise

D: Shoulders & Triceps
1. Lever Shoulder Press
2. Barbell Upright Row
3. Cable Row
4. Dumbbell Triceps Extension
5. Cable One Arm Pushdown

Biggest change was my shoulder routine. I took the Dumbbell bent over row with elbows extended out because i thought my back was getting to much of the workout. I think this will allow me to hit biceps and triceps a little more intense than my other routine. I'll try and stick with this one for a little bit and see what results I get.

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