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RE: slayerboy's Journal - 5/21/2004 8:41:43 AM

slayerboy

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

Age: 26
Height: 5'6"
Weight: 224 lbs
BF%: 25.37%
Fat: 57 lbs
LBM: 167 lbs

GOAL: 21% BF

Cardio really works!!!! I did the most cardio and lost a pound of fat! And I kept the muscle -- actually gained!

I used Tom Ventuo's Body Fat caliper chart instead of the ones that came with the book. Only changed slightly, but a little more accurate. The Tanita BF scale still says I'm 22.4% or something bodyfat. Still a little off. Proof that i have a lot of fat in my upper body.

BTW....my pecs were a little sore when I woke up this morning. I guess I did a little bit of good yesterday. LOL.

< Message edited by slayerboy -- 5/21/2004 12:09:14 PM >

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RE: slayerboy's Journal - 5/21/2004 9:08:15 AM

slayerboy

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I got a chart! Smile

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RE: slayerboy's Journal - 5/21/2004 1:51:59 PM

OG123

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LOL interesting..

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RE: slayerboy's Journal - 5/21/2004 2:01:38 PM

jenng

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Joined: 2/20/2004
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Congrats! So you're trying to say that actually getting on the damn bike/treadmill really makes a difference, eh? Smile

I posted my update in my contest journal, I lost .4 lb this week, but possibly some extra body fat, if I can trust my calipers. And that was with 2 cardios.

Imagine what we can accomplish if we get 3-4-5 days of cardio????

Keep up the good work!

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RE: slayerboy's Journal - 5/21/2004 2:29:37 PM

slayerboy

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quote:

Congrats! So you're trying to say that actually getting on the damn bike/treadmill really makes a difference, eh?

thanks! Yeah, I really think it does make a difference. I still am cheating more than I should. I'm not saying that cardio alone will help people lose weight, but for me, I think it's working. Not to mention muscle burns something like 30-50 calories a day/lb, so the more you put on, the more you'll burn.

quote:

Imagine what we can accomplish if we get 3-4-5 days of cardio????

No friggin kidding! LOL

I don't know what to expect when I get to my goal bf %. I think losing weight will be increasingly harder. I might stay at 3 days a week cardio for 20 minutes until I see that i'm not losing. I'd rather make my muscles burn the fat than cardio.

HINT: I used to drink Powerade before my workout. This week I told myself I couldn't have the Powerade until I did cardio. So I drank it during cardio. I might be bribing myself, but hey...whatever works. LOL.

quote:

if I can trust my calipers

You know, I'm beginning to think that even calipers aren't accurate. But if they are consistant, stay with it. I don't like the chart they use in the back of the book tho. Tom's is broken down into smaller increments so I feel like I'm actually doing something. Smile

< Message edited by slayerboy -- 5/21/2004 5:32:57 PM >

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RE: slayerboy's Journal - 5/21/2004 2:45:01 PM

pwolf66

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From: Montgomery Village, MD
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Try this. Stand in a double pulley machine, or if you don't have access to one of those then take a DB in each hand. Do the following:

1) Stand with feet shoulder width apart
2) Grasp the pulley handles or the DBs in each hand with your thumbs up and pointing slightly away from you.
3) Keep your elbows slightly bent (note: slightly means not completely straightened)
4) Flex your pecs, this is the key to this movement.
5) While keeping your pecs flexed bring your arms up and to the middle so your arms are pointing directly forward and parallel to the floor. You should not be able to touch your hands together due to the flex in your pectorals.

I have recently incorporated this exercise into my chest routine and, man, am I seeing some nice results in the lower/middle portion of my pecs. Give it a try.

Paul

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RE: slayerboy's Journal - 5/31/2004 10:27:57 PM

slayerboy

Posts: 1567
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From: Spencerport, NY
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well....time flies when your friggin busy.

It's been a week since I've been on here. I worked out last week and missed another arm workout. I looked in my notebook and saw the last break I had was back in March! I started working out around the 30th of March and never looked back. I should have taken a week off before the contest and my new routine. I think a 5 day split is absolutely amazing for building mass, as I measured myself Saturday and I am at 226 with 25% body fat. I still have ~57 lbs of fat, but I have ~170 lbs of muscle -- about a 3 lb gain in a week! I really like the way the 5 day split work, I just didn't like being tired all the time.

I'm taking this week off from lifting and cardio. I almost started to feel overtrained last week. My heart wasn't into it. That's when I knew to take a week off. But I am going back to the 5 day split next week to see how I feel.

I've been so busy I haven't even had a chance to update my bodybuildingjournal.com journal or my Blog. And I have a feeling I gained about 5 lbs from the crap I ate this weekend. My buddy had a "Couples" Wedding Shower -- lots of food and beer, then I got a world-famous garbage plate with my buddy at 3AM, then Sunday my sleep was all farked. Today, I went out for breakfast and order the biggest thing on IHOP's menu, went to a movie with the same buddies and said "I bet you can't eat one of those gigantic tubs of popcorn" to my buddy. I won that bet...LOL. Cuz I ate one of those tubs with a super-huge coke. Then we had pizza tonight.

YEAH....I'm on a CUTTING diet! Smile

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RE: slayerboy's Journal - 5/31/2004 10:29:29 PM

slayerboy

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

ORIGINAL: pwolf66

Try this. Stand in a double pulley machine, or if you don't have access to one of those then take a DB in each hand. Do the following:

1) Stand with feet shoulder width apart
2) Grasp the pulley handles or the DBs in each hand with your thumbs up and pointing slightly away from you.
3) Keep your elbows slightly bent (note: slightly means not completely straightened)
4) Flex your pecs, this is the key to this movement.
5) While keeping your pecs flexed bring your arms up and to the middle so your arms are pointing directly forward and parallel to the floor. You should not be able to touch your hands together due to the flex in your pectorals.

I have recently incorporated this exercise into my chest routine and, man, am I seeing some nice results in the lower/middle portion of my pecs. Give it a try.

Paul

Dude, I tried this last week and loved it. But what is it called? LOL.

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RE: slayerboy's Journal - 6/5/2004 11:45:42 AM

slayerboy

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Age: 26
Height: 5'6"
Weight: 229 lbs
BF%: 25.72%
Fat: 59 lbs
LBM: 170 lbs

GOAL: 21% BF

Dangit.....I gained 2 lbs of fat. But I didn't lift or do cardio at all this week, so that's not bad considering how absolutely horrendeous my eating was. I can't wait to get back into the swing of this on Monday and start lifting again. I'm actually looking forward to doing some cardio too!

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RE: slayerboy's Journal - 6/6/2004 9:25:29 PM

Marc David

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Could have been water weight as well.

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RE: slayerboy's Journal - 6/14/2004 8:38:21 AM

slayerboy

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OK...started a new routine last week after a week off.

6/7 -- Heavy
BB Squats -- (12x75) 8x120 8x125 8x130 8x135
SLDL -- (12x55) 8x75 8x80 8x85 6x90
BB 2 Arm Row -- (12x80) 8x130 8x135 6x140 5x140
BB Bench Press -- (12x70) 8x115 8x120 6x125 6x125

6/8 -- Light
DB Shoulder Press -- (12x15) 10x15 10x15 8x15 {should have started warm-up with lower weight}
EZ Bar Upright Row -- 10x75 10x75 10x75
EZ Bar Shrugs -- 10x100 10x100 10x100
EZ Bar Curl -- (12x40) 10x55 10x55 8x55
DB Tricep Extension -- (12x10) 10x15 10x15 8x15
Cardio / Stationary Bike -- 20 min. / 6.2 miles @ ~18.6 mph

6/10 -- Light
BB Squats -- (12x60) 10x85 10x85 10x85
SLDL -- (12x50) 10x55 10x55 10x55
BB 2 Arm Row -- (12x60) 10x80 10x80 10x80
BB Bench Press -- (12x55) 10x75 10x75 10x75
Cardio / Stationary Bike -- 20 min. / 5.95 miles @ ~17.85 mph

6/11 -- Heavy
Front Plate Raise -- (12x25) 6x45 6x45 5x45
EZ Upright Row -- (12x55) 6x85 6x85 5x90 5x90
DB Shrug -- (12x25) 6x50 6x50 6x50 3x50 {?!?!?! WTF????}
EZ Bar Curl -- (12x45) 6x65 6x65 6x65 5x65
EZ Bar Skullcrushers -- (12x25) 8x35 6x45 6x45 6x45
Cardio / Stationary Bike -- 25 min. / 7.19 miles @ ~ 17.256 mph

As of 6/12:
Age: 26
Height: 5'6"
Weight: 228 lbs
BF%: 25.37%
Fat: 58 lbs
LBM: 170 lbs

GOAL: 21% BF

< Message edited by slayerboy -- 6/18/2004 10:27:35 PM >

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RE: slayerboy's Journal - 6/18/2004 10:43:20 PM

slayerboy

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6/14 -- Heavy
BB Squats -- (12x80) 8x130 8x135 6x140 5x145
SLDL -- (12x60) 8x85 6x90 6x95 6x100
BB 2 Arm Row -- (12x85) 6x135 6x140 6x145 6x150
BB Bench Press -- (12x75) 8x115 8x120 8x125 7x130

6/15 -- Light
DB Shoulder Press -- (12x10) 10x15 10x15 10x15
EZ Upright Row -- 10x80 10x80 9x80
EZ Shrugs -- 10x105 10x105 10x105
EZ Curl -- (12x40) 10x55 10x55 10x55
Skullcrushers -- (12x25) 10x30 10x30 10x30
Cardio / Stationary Bike -- 20 min. / 5.71 miles @ ~ 17.13 mph

6/17 -- Light
BB Squats -- (12x60) 10x90 10x90 10x90
SLDL -- (12x50) 10x60 10x60 10x60
BB 2 Arm Row -- (12x60) 10x85 10x85 10x85
BB Bench Press -- (12x60) 10x80 10x80 10x80
Cardio / Stationary Bike -- 25 min. / 8.47 miles @ ~ 20.328 mph (WTF!?!?! Go Speed Racer Go!)

6/18 -- Heavy
Front Plate Raise -- (12x25) 6x45 6x45 6x45 4x45
EZ Upright Row -- 6x90 6x95 6x95 4x100
EZ Shrug -- 7x105 6x115 6x120 4x125
EZ Curl -- (12x55) 6x65 6x70 6x75 4x75
Skullcrushers -- (12x25) 7x45 6x55 6x60 6x65
Cardio / Stationary Bike -- 25 min. / 8.52 miles @ ~ 20.448 mph

I felt like superman today. I made gains in everything. I think I'll be brought back down to earth when I get my weigh-in tomorrow tho. Smile

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RE: slayerboy's Journal - 6/19/2004 8:14:26 AM

slayerboy

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Age: 26
Height: 5'6"
Weight: 230 lbs
BF%: 25.72%
Fat: 59 lbs
LBM: 171 lbs

GOAL: 21% BF

+1 lb fat, +1 lb muscle....ain't this supposed to be a cutting contest???

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RE: slayerboy's Journal - 6/27/2004 10:19:38 AM

slayerboy

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Oh dear god. This is the worst time for me to be in a cutting contest. 3 weekends in a row were the beer flowed pretty darn good. Labbatt made a lot of money this month. Smile

Unfortunately I have gained again this week. More fat/water than muscle this week, but I should be loosing. I'm up to 26.35% and 234 lbs. I'm the heaviest I have ever been in my life. But I also have the most muscle at 172 lbs of lbm and 62 lbs of fat. I didn't get to do any cardio this week, and I missed one workout.

I'm thinking about going back to a three day split. I can work around the craziness of summer better than a 2 day heavy/light/light/heavy split. Maybe do something like Back/Chest/Abs, Legs/Shoulders/Abs, Arms/Abs, and cardio sprinkled in for good measure.

Oh yeah, I apologize again to anyone who was offended by my recent post in my blog. I'm just an average singly guy trying to enjoy "freedom." Smile

EDIT: I'll post my workout from last week sometime tonight....I'm going out for a little bit then I'm going to a friend's house for a little "party". Smile

< Message edited by slayerboy -- 6/27/2004 10:21:38 AM >

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RE: slayerboy's Journal - 6/28/2004 9:29:46 PM

slayerboy

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OOPS...did I say I would post my workout from last week. LOL. I forgot....so I guess I'll just not post it and start the new routine and a new trend (stating what CD was playing at the time)...LOL

{6/28}Back/Traps/Tri's (Judas Priest -- Jugulator)
--------------------
Barbell Deadlifts -- (12x65 8x75) 6x100 6x105 6x110
Dumbbell Rows -- 10x45 8x55 5x60
EZ Bar Close-Grip Upright Rows -- 8x75 8x80 6x85
EZ Bar Shrugs -- 10x115 10x125 8x135
EZ Bar Skullcrushers -- 8x55 8x60 6x65
Dumbbell Crossfaces -- 8x20 8x20 6x20

Ok, I think I might need to add in another back workout...maybe continute the "T-Bar" Rows from last routine. Even though this took me an hour with the warm-up included, I didn't feel like the Dumbbell Rows did anything for me (even tho I was sweating bullets after I was done). I really, really, REALLY hate Deadlifts. Did I mention I hate Deadlifts? The Skullcrushers roasted my tri's, and the crossfaces killed whatever signs of life that might have been left in my tri's. They were like rock solid for a good 10 minutes after thsi one. That's an AWESOME feeling.

Jugulator wasn't received by critics well, but it's one of my favorite CD's. One of the best I've listened to so far that seems to help me lift better (coincidence?). Or it could just be the new routine was all that I needed.

Did I mention I hate Deadlifts? I really think they will hinder my quest for 1000 lbs by the end of the year. We'll see.

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RE: slayerboy's Journal - 6/29/2004 8:39:02 PM

OG123

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Quest for 1000 by end of summer? Is that combined max for SQUAT+BENCH+DL?

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RE: slayerboy's Journal - 6/30/2004 2:23:16 PM

slayerboy

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yeah, but by the end of the year...by end of summer would make me superman...LOL. I wish!

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RE: slayerboy's Journal - 7/1/2004 6:27:53 PM

slayerboy

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{6/30}Legs/Abs (Drowning Pool -- Desensitized)
--------------------
Barbell Squats -- (12x85 8x105) 6x160 6x165 6x170
Leg Extensions -- 8x50 8x60 6x70
Barbell Stiff Leg Deadlifts -- 8x105 6x110 5x110
Standing Dumbbell Calf Raises -- 8x50 8x55 8x55
Standing Dumbbell Serratus Crunches -- 10x30 8x40 6x50
Weighted Crunches -- 12x5 12x10 10x10

My squats are starting to come around. This was on the verge of squashing me like a bug on the last set. One more rep and I would've failed. Which isn't a bad thing.....WHEN YOU'VE GOT A SPOTTER....LOL.

I just invested in some straps by Harbinger at Dick's Sporting Goods. They made a difference for the SLDL and I could hold more for the calf raises. Not sure if I like the weighted crunches tho. The 10 plate felt like it was gonna puncture my throat. Seeing how the plate is round, I don't know how this was possible...LOL.

The music left a lot to be desired. I have listened to this CD in my truck and never realized that it's only about 35 mins. long. I got to listen to all but one song twice. Oh joy. This would be good for those cardio days...LOL. I prefer to NOT hear the same song twice in the same session when I'm working out. The songs didn't really give me any energy that I thought they would. Not that the CD is bad, but there's just not enough of a power force behind the music like their first CD "Sinner". But that's comparing apples to oranges because of the new singer. But if Killswitch Engage can pull it off, then DP should have been able to. Smile

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RE: slayerboy's Journal - 7/5/2004 8:16:19 PM

slayerboy

Posts: 1567
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From: Spencerport, NY
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{7/2} Chest/Shoulders/Bi's (Pantera -- Cowboys From Hell)
--------------------
Barbell Bench Press -- (12x80 8x90) 6x140 5x145 3x145
Dumbbell Raises -- 6x30 6x30 6x30
Dumbbell Shoulder Press -- 8x20 6x25 4x25
Dumbbell Front Raises -- 6x20 6x20 4x25
EZ Bar Curls -- 8x60 8x65 6x70
Dumbbell Concentration Curls -- 6x25 4x30 3x30

For some reason I was NOT ready to bench at all today. My biceps came to play but my pecs never showed up.

Age: 26
Height: 5'6"
Weight: 229 lbs
BF%: 25%
Fat: 57 lbs
LBM: 172 lbs

I think all the weight I gained the 2 weeks ago was from all the beer that I had. I think it was water weight. This week I lost all of it, which is pretty darn cool! Too bad I gained all of it back this weekend. I was in heaven. Had cookouts Saturday, Sunday, and today. Hamburgers, hot dogs, and sausage. GOOD STUFF. Unfortunately I am quite full and will have to be rolled around at work tomorrow because I ate so much. Why does summertime have to be associated with good food? Why can't winter be associated with good food?

Less than a week for the contest. I don't think I'm going to be doing much with working out. I've got a few personal issues to deal with right now that my mind is not 100%. (check my blog for more info).

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RE: slayerboy's Journal - 7/10/2004 7:46:48 AM

slayerboy

Posts: 1567
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Age: 26
Height: 5'6"
Weight: 229 lbs
BF%: 25%
Fat: 57 lbs
LBM: 172 lbs

Same exact stats as last week. Even with all the crap I ate and no lifting/cardio I didn't gain/lose a pound. This wasn't really a planned week off. It just kinda happened that way. The last two days I have been very tired and stressed out from work. I've gotten 12 hours of sleep both of the last 2 nights.

Now that the cutting contest is over (congrats Jeen). I'm going to go back to a 5 day split. I don't know what it is. Ever since I've done a 5 day split I haven't been able to go back to a any other kind of split with enthusiasm.

I got it.....I need a GOAL. LOL. 10lbs of muscle by Oct. 1st. I think I can do it easily. I gained 10 lbs of muscle while trying to CUT in 8 weeks.

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< Message edited by slayerboy -- 7/10/2004 7:53:04 AM >

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