old program, turning into twisted's program

today worked chest and tris
 
bench: 110 X14, 125 X6, 150 X3
incline db: 52.5's X6,5 30's X12,10
incline flyes: 47.5's X8,7 45X7
dips: 3X8
close grip bnech: 70 3X8
 
felt fair, good on incline db and close grip bench..flat bench was ok, not too great
 
ive decided to do this last week with low carbs too, this weekend i was stupid and did some drinking which led me to screwing up on my diet some, so id rather do a week more then up the carbs when ive had some more consecutive days of my specfic diet
 
tomorrows back and bis
i will skip deadlifts cause my back is still aggravated when i do certain movements, i might have to go light on rows too, ill play it by ear...im gunna throw pullovers in for deadlifts, not even close to a substitute tho haha

back and bis
 skipped deadlifts like i mentioned, also did machine for rows rather than barbell because im gunna be a lil cautious, my back was grumpy this morning
 
seated row: 130 3X8 90X6 with long holds
lat pulls: 125X15, 150X7, 170X3
hammers: 35's 2X6; 25's 2X12
pulloevers: 70 3X8
 
lat pulls were good, still met my goal whch surprised me...back seemed fine during and after, so by nect week im hoping to be doing deadlifts again and barbell rows over machine
 
tomorrows off then thrusday legs and friday shoulders/abs/traps (if back is good enough for shrugs)

definitely nice improvements, especially for just 3 weeks ish, its ashame i wont see youre massive cycle 2 gains when im away, grantoiz, if youre here reading this, text me some of edrices updates, and yours too!

today was legs
 
squats: 185 X15, 220 X8, 240 X6
calf raises: 240X8, 255 2X8
leg press: 290 2X7, 270 1X6
leg curls: 125 3X8
 
felt good, calf raises especially-should increase much more next week...just stabilizing is holding back i think. 2 sets of leg press sucked the life out of me tho for the third set i had to come down, it was weird. squats good, think i need to go down a tad more tho, im not quite parallel
tomorrows shulders/abs maybe traps...back is fine now, but dont wanna risk anything for just shrugs

you were doing 180lbs for 8 reps when you started this journal for squats, now youre doing 15, and 240lbs for 6
 
as long as youre not too over parallel dont make too much cause for concern, try to get to parallel, deadlifts and bench are easy lifts to gain in, you can either lift it or you cant, but with squats its easy to put weight on and think youre going down enough.
 
People then get in the habit of doing half squats, if youre only 1-2" off parallel-thats really good, because it means your squat has increased by 60lbs-with no major weight gain at all.
 
Il be leaving monday, so i bid you much good luck with this journal, and when im back december time i hope to see you at a nice stable 155-160lbs with a lot more strength!

i know there was room for strength gains in squats without much weight gain just because i hadnt been doing them until now basically...what i was doing was a front squat meets hack squat, probably bad now that i look back at it...also much less weight.
 
im going down as far as i was to begin with and each week its been easier, so what i might do is just go down farther with lower weight and build back up so im sure im not doing half squats or something (i know im decently down, but i see some people doing fulls and it makes me think im not going down enough)
 
well monday is when im starting the carb increase and most likely calorie increase as well, so hopefully the weight will come...im also up to 143-144 now, so about a pound gain with some good strength gains. ill definitely be keeping up with the journal. thanks for all the help and information with everything and good luck at school. by that time ill be up at 155-160 with increased strength, im gunna take that as a challenge for me to stay on track, so hold me to that...let me hear about it if im not close when you get back

1bs overall gain, but if youve lost fat, it means youve gained a lot more muscle than you think!
 
Squats sound good, you appear to know the proper form.
 
Heavy partials can be good and effective-but dont isolate them to only partials.

friday worked shoulders and abs
military: 83 X8,7,6
arnold press: 35's 3X8
lateral raises: 22.5's 3X8
abs: 170 3X8
 
skipped shrugs still, but back is much much better so next week ill add them and deadlifts again. had to skip obliques cause of time, figured that would be the best thing to skip. arnold press felt good, as did abs today. miltary didnt improve since last week, the rest did.
 
today and sunday are off, ill be working on my new diet plan starting monday which will have roughly 55-25-20 or 50-30-20, could probably go either way cause this cycles carbs and protein was around 37-43...this morning my weight actually went back down to 142, so im not sure where im at with weight, thursday was 143 now 142, probably just hydration, ill weigh again tomorrow or mondya and get a starting weight for the next cycle.

today mixed it up and  did legs, figured id turn around my days and stuff
squats: 135X6, 195X15, 225X8, 135 X15
leg press: 290 3X8
calf raises: 275 3X8
leg curls: 125 3X8
 
first day with upped carbs, bloated quite a bit actually..not sure if related or not, but bloated like hell after the meal after postworkout and still am quite bloated...decided to hit squats differently today, felt good overall. had quite a burn going in my quads after squats which just got more so after leg press...could be because i worked legs thursday and then again today, who knows
 
tomorrows chest and tris, then ill be doing thurs back, bis and friday shouldesr abs traps

today was chest and tris, mixed it up switched to dbs for flat bench
db flat becnh: 50's X8, 55's X8, 60's X6
db incline bench: 40's X8, 45 X8, 50s X7
db incline flyes: 40's 3X8
dips: 10,10,8,6
close grip bench: 70 3X8
 
went down a tad on flyes and focused more on slow, controlled range of motion and form...dips have been improving quite a bit, the last set of 6 reps i held for 5 seconds before each rep for variety...for close grip, i moved my hands to the total middle now, like touching each other, instead of upping the weight
 
tomorrows off then back and bis, shoulders/traps/abs
 
prob weigh on thursday, but started the carb increase at 143 as of monday monring, definitely feel more general energy so far, like i said tho felt real bloated yesterday and still a tad today altho not bad
 

today was back and bis:
 
deadlift: 185X15, 235 2X6
one arm db rows: 50's 3X8
lat pulls: 130X14, 155 2X4 with super slow hold then negatives
hammer curls: 37.5's 2X6, 25's 2X12
 
overall, grip felt down for deadlifts but my back felt fine, nothing at all...i switched from barbell to dumbbell for rows and felt it more in my rear delts, which i need to develop some more, so thats good. lat pulls felt good, changed things up with the two sets of 4, then a super slow hold and negative on the 4th rep...trying to really watch form and being in control. hammers good too, started sitting to cut out cheating or anything
 
so my weight is weird, i weighed in this morning at 141.5, 1.5 lbs down from monday...despite increasing calories a tad and switching to 50-55% carbs, 25-30% protein and 15-20 fats...thinking its just a random water fluctuation or something..im just not sure which is more accurate, probably the 141.5 because thats about what i had been til i was 143...ill weigh again soon and try to make more sense of that, its only 1-2 lbs so i guess that happens.
 
carb increase has still given me much more energy, and its a hell of a lot more conventional meals, so it cuts down some prep time, like firing up lots of chicken breasts in the mornings haha
 
tomorrow ill be hitting shoulers/traps/abs...assuming ill reinstate shrugs since my back felt good today...
 
considering mixing some of my workouts up next week...i feel like certain lifts are being skimmed over, for example by the time i get to bis, theyre shot from rows and lat pulls, even deadlifts...same with tris, but not as much...so im thinking of possibly adding an arms day, which ive never actually done before...or, something like bis with chest and tris with back? i dunno yet, but if anyone reading this has any suggestions thatd be awesome, thanks

today was shoulders/traps/abs
seated db press: 40's 3X8
arnold press: 37.5's 3X8
lateral raises: 22.5s 3X8
db shrugs: 80 X8, 60's 2X8
abs: 170 3X8
obliques: 170 2X8
 
shoulders felt really good, switched miltary with sead db press, was surprised i could do about the same. did db shrugs because couldnt get a barbell, was able to do 80's X8 but lowered the weight and focused on slow and controlled form. abs actually surprised me too, felt good.
 
weighed in this moning at 141, so maybe i have lost a tad since increasing carbs...if monday im still this low ill have to increase calories by like 250 or so

up it by 250 calories right away, i was being careful because (no offence) youre not exactly tall and you only weighed 140-145, so i thought 2500 would be enough.
 
Definitely up the calories though, by at least 250 if youre losing weight.
 
dont feel bad though
 
1.Its probably mostly fat youve lost, in fact, with your high protein intake, its definitely mostly fat youve lost
2.youve gained plenty of strength
 
so having too low calories hasnt hurt much really, but yeah, go to 2750-2900

yeah, ive lost fat mainly for sure, its weird...i increased my calories by 1-200 on monday and lost tad, without a notable increase in activity or anything, so i will be increasing to about 2800 rather than 2500. my strnegth has increased, so the slight weight loss isnt a bad thing, im more lean basically with more strength so far...thats a good thing. to be honest, i like where im headed. i would imagine that if i gain somewhere near 5-10 lbs of muscle ill be pretty satisfied with where im at. although i want to see weight gain, im really not gunna put a number on what i want to get to. i think that as my strength keeps increasing, my weight will as well...id rather have it a slow process than quick, just dont want to see the weight go down much.
 
basically, my point being that 2800 should be a reasonable increase, since ive lost somewhere aound 2 lbs in 4-5 weeks, its a preatty low caloric deficit, so a decent increase should do the trick
 

well cycle 1 is used mainly for getting lower bodyfat, remember youll be losing fat as well as gaining muscle, so youve done best of both worlds! (what this program was designed for lol)
 
this cycle 2 should be showing good weight gains-and like you said, take it slow, this program isnt a fast gainer per se, its just efficient so yeah, keep going and keep happy, remember youll have to maintain the weight once youve got it, and maintenance is harder than gaining, so make your bulking years as long as you can-theyre much more fun than maintenance lifting/eating
 
BTW i know i said id be gone by monday-i will be THIS monday
 
Basically the first week there was some dumb induction week so didnt have any work, but theyve asked us to buy 14 books (totalling over 17000 pages OMFG!) as standard, and another 20-30 for extra reading, and made suggestions.
 
so yeah, definitely no time to come here, but i think youre pretty good at measuring yourself up, remember always be honest with yourself even if the answer is negative, because
 
1.you dont have to post it here, just tackle it by yourself and fix it as quickly as possible and
2.if you dont admit defeat on something that went wrong-youll keep going downhill.
 
I dont want this program to be dictating, any things you reckon can be improved-do it, i love listening to the body, tells you what it needs, if you feel like a little change-try it out.
 
post it up-get some results, itl help in the long-run to make the program better and of course credits to you for any editations you think are good