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RE: slayerboy's Journal - 4/28/2004 2:23:56 PM

jenng

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Well, you didn't ask for advice, but I'll give it anyway. Smile

No lower back? If you don't have a hyperextension bench, you can do good mornings with a barbell.

Also, your leg day does seem quite extensive. Some of those lifts are redundant. Maybe you can rotate some in and out of your routine. Like leg curls one week, leg extensions the next, lunges the next. But keep the basic 3 - squats, SLDLs and calves every week.

But that's just my opinion and I tend to err on the side of less sets.

Good luck to you. Sounds like you are ready to go!

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RE: slayerboy's Journal - 4/28/2004 2:39:13 PM

Misanthropy

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Well if you work hard on lying leg curls the lower back does get worked. I would avoid goodmornings. Also he could throw in some deadlifts if he concerned with his lower back.

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RE: slayerboy's Journal - 4/28/2004 8:36:06 PM

jenng

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Oh yeah, deadlifts. What was I thinking? Definitely add some deadlifts (my new favorite lift) for lower back.

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RE: slayerboy's Journal - 4/28/2004 11:20:57 PM

slayerboy

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You know...I knew I left something out of there...LOL. I do have stiff-legged deadlifts on there...but not for lower back. I see the discussion going on in the other thread about squats and deads. I'm thinking I might put the Dead on leg day, and cut the Lying leg Curls out. The apparatus I have on my bench is the most uncomfortable to do leg curls with and the pad they put on there that is supposed to cushion your thighs when you lay down actually digs into my thighs and hurts. Deads it is...curls is out. Smile

BTW...thanks Jenn and Mis! I edited the routine. Better? Smile

< Message edited by slayerboy -- 4/29/2004 2:26:50 AM >

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Post #: 84

RE: slayerboy's Journal - 5/2/2004 8:50:06 AM

slayerboy

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Ok, I"m preparing for race day! A week before the contest, here are my stats

Age: 26
Height: 5'6"
Weight: 223 lbs
BF%: 23.65%

Fat: 53 lbs
LBM: 171 lbs

GOAL: 19% BF / 179 LBM

Ok, here's how I'm measuring my bodyfat. I have both a set of calipers and a Tanita BF scale. The calipers just measures the fat in my midsection (which is where I seem to store most of my fat) and the scale measures only the lower part of the body (which has almost no fat) So, I've set up a spreadsheet where all I have to do is enter in the Tanita and the caliper measurements and it spits out an average. This average will be the bodyfat % I will use for tracking. I feel that this number represents a true depiction of my bodyfat %. Today, for example, the Tanita says I am 21.4% and the calipers say I am 25.9% The average is 23.65%. Both the Tanita and the calipers have given me pretty consistant results, thats why I've decided to use an average. I have the spreadsheet if anyone would like to take a look at it to verify.

I will post updated numbers here. I will try and get a listing of all the supps I take (viatamins, creatine, etc, etc.) before race day. I dont' want to list my food because I don't want to make people who are spectating think that is how they can eat to loose weight. I know for a fact that I'm part meso and endo. I prefer not to list calories and all that stuff for this reason. Workouts will be tracked on my bodybiulding.com journal, access code 809473. I will try and post monthly picture updates if possible.

You can view a pic updated as of today here.

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RE: slayerboy's Journal - 5/4/2004 7:49:13 PM

slayerboy

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Wow, my leg workout last night killed me. I slept for 9 hours. Didn't even do cardio like I wanted to this morning because I was tired. Might have to think about NOT doing cardio after leg day if I'm gonna be that toasted.

The back workout tonight was pretty good. I like only doing one muscle a day. It sucks because it makes me feel like i have no life. But in reality, if I was doing a 3 or 4 day spllit, those days off I would still have no lilfe. LOL.

Diet was pretty much down the tube today. They had pizza from a meeting and after work I was so hungry I had a few pieces. But, that's not bad. It's when I eat it everyday. That's what packs the pounds that I don't want right now. Hopefullly the cardio added in will help out a little.

SLDL started with too much weight. I was toast after the Regular DL. The extensions didn't feel like they did squat for me. I wanted to do more for the SCPR but my grip wasn't strong enough to hold a 45. Might have to use DB instead of plates for the increments next time.

Could have done a little bit more weight on Shrugs but my grip was giving out. Actually, the knurl pattern on the barbell felt like it was ripping the skin on my palm of. Seriously hurt. MIght have to re-think my position on gloves. LOL.

And for the record, all weights include the bar of the BB and DB when possible. DB weighs ~10lbs and BB weighs ~45lbs. Both are Olympic size.

< Message edited by slayerboy -- 5/4/2004 10:50:51 PM >

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RE: slayerboy's Journal - 5/6/2004 9:55:34 PM

slayerboy

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Chest day went horrible. I can't do Dips to save my life. I think I might incorporate flyes or something instead of dips. Maybe throw pushups back in there. Tris felt like they got more of a workout than my chest.

Shoulder day went MUCH better. FPR kicked my arse, shoulders felt heavy for a couple hours afterwords.

Notice the lack of cardio. I am either overtraining or something. After legs, I felt almost a little depressed up until my shoulder workout today. My legs are finally not sore. I'm slightly concerned about this but we'll see what happens. I think it's because I haven't been able to get up at 5AM like I want to in the morning. But i have noticed that my workouts are CONSIDERABLY shorter, except for Leg days. I might do cardio afterwords. I know it's not really doing much for me after a workout, but its still cardio and a step in the right direction. Man....that little "depression" episode threw my diet out of whack too. Not to mention my appetite has gotten amazingly big the last couple of dayst too. It's a shame. I was doing so good on Monday. We'll try next week. Have to for the contest. I'm still confident I'll do awesome!

< Message edited by slayerboy -- 5/7/2004 1:01:12 AM >

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RE: slayerboy's Journal - 5/8/2004 8:16:54 AM

slayerboy

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Here's the updated stats for the race:

Age: 26
Height: 5'6"
Weight: 220 lbs
BF%: 26.5%
Fat: 58 lbs
LBM: 162 lbs

GOAL: 21% BF

Remeber how I said i was using the average between the scale and the skinfold? Well, after measuring for almost 2 straight weeks, the scale ended up having huge discrepancies by almost 3% +/-, so for consistancy right now, the skinfold will be the measurement right now.

I actually lost muscle this past week...I need to fix that one. Smile

Before I forget, here's the list of supps:

Protein
Creatine
Glutamine
Glucosamine/Chronditan (sp?)
Fish Oils w/ GLA
Zinc
Centrum Performance Multi-Vitamin

Hopefully nothing on there is "bad" for the race. If it is, just let me know. I've actually been off almost all of these for a couple of months. Starting Monday I'm going to start taking them. I think that might be why I lost muscle instead of fat this week because of a lack of protein.

< Message edited by slayerboy -- 5/8/2004 12:02:34 PM >

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RE: slayerboy's Journal - 5/8/2004 8:47:05 PM

slayerboy

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Wow. I love the EZ Curl bar. I got a little too eager on the DB Curls tho. I should have done one more set of 30 and then switched to 35. My left arm still has not caught up. I was looking at my bis today and I noticed that it looks like I PHYSICALLY have a smaller head on my left bi than on my right. And it doesn't seem to be fat, because my left side actualy seems to have more fat.

< Message edited by slayerboy -- 5/8/2004 11:47:28 PM >

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RE: slayerboy's Journal - 5/10/2004 7:17:28 PM

slayerboy

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Cardio must have tired me out last week, cuz I could have kept going longer. Although I was pretty toasted after squats and I recovered quicker than I expected through my deadlifts. Although it doesn't hurt to walk, stairs a PITA right now...LOL. Somehow I get the feeling I think I'll be hurting tomorrow or Wed.

I think the great workout was because of the absolute horrific day I had at work today. I am so ready to just walk out, and I almost did today. I'm sick of the BS. I'm sick of being lied to. I'm sick of not being able to be honest with customers.

Get this. We have to sell these "GOLD cables' with all printers now. Fine, I can live with that. But now when someone says they already have a cable, my manger wants us to ask them if it's a USB2 cable. USB2 is a new standard in cable that is faster, but you NEED a USB 2 card to use it. But my manger wantes us to leave that part out. And deny that you need to have it if the customer asks. When the gold cable standard was first being pushed I thought it was rape on the customers. Gold doesn't do that much for USB. But I went along with it and started pushing it. Now this crap is happening and I am having a serious problem with this policy. I prefer to have an honest relationship with my customers, that's how I have so many repeat customers. My manager had the nerve to call me out for not selling any attachments with 2 fax machines. I'm like "What am I supposed to do? Force it on them?" He's like, "IF that's what it takes!"

Now you see why I think this leg workout was a fluke with being able to keep adding on weight today. I was livid when I came home today. Best workout I've had for my legs in a long time tho..LOL

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RE: slayerboy's Journal - 5/11/2004 7:27:29 PM

OG123

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Hey if I were you I would try to change jobs if possible. I wouldn't want some job where scamming and doing whatever it takes to make money is the mindset. If that was the case where do you draw the line? Could you do any kind of immoral job as long as the pay was good? Think about it

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RE: slayerboy's Journal - 5/12/2004 1:56:57 PM

axgar

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quote:

ORIGINAL: slayerboy
. . . My manager had the nerve to call me out for not selling any attachments with 2 fax machines. I'm like "What am I supposed to do? Force it on them?" He's like, "IF that's what it takes!" . . .

Slayerboy, I read your gripe and had to respond. Is it possible your manager is going against company policy to get "his" numbers up? Also, think about WorldCom and Bernie Ebbers. . . I bet quite a number of employees at WorldCom knew things were wrong but no one spoke up. Smile

Either way I think your decision point is almost upon you. Don't wait! If your unhappy dust off your resume and get cracking! Good Luck!!

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RE: slayerboy's Journal - 5/12/2004 3:44:01 PM

BIGDOG

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I completely concur. Don't wait for someone to offer you something: get out of there now. It's a tough decision going from something you know and are relatively comfortable with to having to look for another job, but in the long run you'll be much happier and healthier. Your manager sounds like a scumbag who won't stand behind your ethical decisions. Do yourself a favour and bid him a fond farewell. From the flavour of your posts, you've got a lot on the ball: you won't have any trouble finding something else (hell, if you were Canadian, I'd hire you)...

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RE: slayerboy's Journal - 5/12/2004 4:21:50 PM

slayerboy

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quote:

think about WorldCom and Bernie Ebbers. . . I bet quite a number of employees at WorldCom knew things were wrong but no one spoke up.

Yeah, I tried that with my previous manager. I ratted on his arse and I paid hell for it. What they do is play the tape back to the manger in question. Even tho it's "annonymous", they can still tell by the sound of the voice on the tape. He's still with the company at another store doing the same crap. The current idiot is just insane. From what my department supervisor said, I guess he didn't do anything he wants us to do on one of his sales until the very end of the sale (we're supposed to mention it during the sale). We both look at him as very hypocritical.

Trust me, I've been applying to a ton of jobs online since December. The problem is that I make a little too much above what all the other jobs are willing to pay, like $1 - $2 an hour more. I have bills. I can't accept anything less. One guy at a temp agency looked at me and said that he couldn't help me because I already had a job and he had tons of other people without jobs he had to help. I had another temp tell me that she couldn't find any work for the money I want.

I am starting to even look out of state. I'll do just about anything that doesn't involve selling...LOL. I'll be a janitor if it pays the money I need. I'm not greedy. I just have to pay for the mistakes I made from 18-24 like credit cards and school loans. Not to mention the price of gas effecting all the other costs that we all incur on a daily basis. Smile

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RE: slayerboy's Journal - 5/12/2004 4:26:47 PM

axgar

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I hear that! Just don't give up. Think out of the box (cliche but true!). There are too many IT professional out there that are still unemployed after 12 months because they are waiting for an "IT" job. Screw the "job" and think career. . . a very big paradigm shift when everyone is used to getting and working a "job." Hang in there! Smile

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RE: slayerboy's Journal - 5/12/2004 7:33:24 PM

slayerboy

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thanks for the support man! I'll keep everyone updated if anything changes.

Probably should have warmed up before doing the shrugs, but I did pretty darn good. I was going nuts with BB Row -- that's what music can do for me! LOL

I hate DB Flys. Maybe I'll add a set to both the presses and do pushups like I was in my last routine. I gotta do some research, cuz DB Flys S*CK! I'm pretty friggin happy with my BP tho. especially for only doing freeweight benches for maybe 4 months or so! I was user an isolated bench press machine, but that's DEFINITELY NOT the same as a barbell bench. My tris are a little weak after this one again. I could definitely feel my pecs working today. OH YEAH!

< Message edited by slayerboy -- 5/12/2004 10:35:01 PM >

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RE: slayerboy's Journal - 5/19/2004 7:15:53 PM

slayerboy

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Well, I fell behind on updating my workouts on here, but bodybuildingjournal.com has them all! Access Code 809473.

I'm thinking about moving leg day to day 5 instead of day 1. I was so tired out after legs on Monday that I meant to take a nap before my workout and slept all the way till it was time for me to wake up to go to work! I know I didn't get enough sleep that night after I did legs either.

Today was a really horrible day for eating too. They had pizza at work. I tried to take my lunch before the pizza got there, but it was too late. The lunch that I brought is still sitting in the refrig at work..LOL! Then, of course I felt guilty and had to make myself feel better with fast food. Actually, to be honest I felt like crap after the pizza. And I felt even worse after the fast food. And my Back workout felt ok, but I just felt different after it. But I did do cardio tonight! LOL I'm consistant with that 1x a week thing! Gotta bump it up to 2 and then 3. I might be a contender worthy enough for Jenn in this contest after all!

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RE: slayerboy's Journal - 5/19/2004 8:16:00 PM

jenng

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quote:

I might be a contender worthy enough for Jenn in this contest after all!

You give me too much credit. I have hit the cardio hard twice since last Friday and have eaten 95% clean - and the scale has not budged. It's like a curse against all those who entered the contest....

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RE: slayerboy's Journal - 5/19/2004 8:49:47 PM

slayerboy

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quote:

ORIGINAL: jenng

quote:

I might be a contender worthy enough for Jenn in this contest after all!

You give me too much credit. I have hit the cardio hard twice since last Friday and have eaten 95% clean - and the scale has not budged. It's like a curse against all those who entered the contest....

Vs. me who's hit cardio once since last Friday, eaten 60% clean, and the scale goes up. LOL. I wouldn't mind if the scale stayed the same...LOL. That's when I would get the measuring tape out and see if I made any progress in the tape. IF not, then I would make changes.

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RE: slayerboy's Journal - 5/20/2004 5:58:15 PM

slayerboy

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WOOHOO! I've done cardio twice this week! LOL.

Holy cow! Last time I rode a stationary bike seriously, I was going a measley 13 MPH and gasping! That's some serious muscle growth right there. The pedal pushin felt effortless for my legs, but the rest of me was sweatin! I really can't stand chest day. I love the first two workouts, but i can't seem to find a third workout that really works for my pecs. I'm almost thinking of changing this to a 4 day split and moving shoulders with pecs. Unless I can find a temp 3rd lift (i've tried dips and flyes). Maybe I'll try standing flyes instead of lying down.

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