old program, turning into twisted's program

RE: old program, turning into twisted's program (edrice2)

Tue, 20 Nov 2007 12:56:41 GMT

today worked back and biceps
deadlift: 195 2X12, 1X9 all that i can get on my bb here, which is also only 15lbs so its a weird balance

db rows: 55's 3X10 all i can get on my dbs too
pullups: 3X8
hammer curls: 35's 3X8

felt ok, really need to get better weights for my house, just using a weird small bar screws with what you can do compared to an olympic bar

ive decided a few things tho:
1) im going to take the rest of this week off (wed-sun) as i havent taken any time off since like may and am starting to slow with progress...well i shouldnt say entirely, as ill be working on form for some new lifts: hang cleans, clean and press, front squat
2) im going to start a full body routine built exclusively on increasing strength starting the following monday...designed around mark rippetoes starting strength, which im reading now and like a lot
3) im going to start a new journal to track my progress from that program and for my own interets ill go back over this one and check out my gains and post those up so i can see where i ended with this one and where im starting with the next one
4) my diet will basically involve eating more of everything, still almost entirely healthy foods (if not all), but more of them than ive been doing...not sure yet about ratios, but probably higher carbs and fats and lower protein than ive been eating
5) ive been relatively happy with my gains recently, but i need to add some serious strength and bulk...my bodytype will aid in cutting down later, for now i need more mass and some respectably lifts

RE: old program, turning into twisted's program (edrice2)

Mon, 19 Nov 2007 12:53:45 GMT

this week im gunna mix it up and do a chest/tris, back/bis, legs/shoudlers split because of the limitations of things i have access to while back home...today did chest/tris

db bench: 60's X6, then the weight fell off of one side haha, so i had to go to 55's 2X8
incline: 45's 3X12 felt as good as ever here
db incline flyes: 35's 3X12 never do these anymore, but did them for variety and got a nice burn
cg bench: 70 3X12, 85 2X6,7
tricep db ext: 35 3X12

it felt good to mix it up and hit just chest and tris, felt a good burn, strength felt good too...my db bars suck and cant really fit 60 lbs, so i was pushing it and not screwing the locks on all the way and it fell of mid rep which sucked, so i had to lower the weifht to 55

got lucky...saturday night i got drunk, a rare occasion, real drunk and probably had some alcohol posoining, spent sunday vomitting everything i ate up and then some, slept all day and felt like total ****...i am lucky that it didnt screw with my strength today, im lucky that i woke up feeling better...although i barely drink as it is, im going to use this as a reason to not drink in the future, it scared me pretty bad when it took over a day to stop puking, i am lucky that it didnt set me back anymore than that...i didnt attempt to weigh myself, im sure im down 1-2 lbs just from dehydration, maybe more from all that puking, ill give it a few days and reweigh, itll probably be abck to normal then i hope

RE: old program, turning into twisted's program (edrice2)

Fri, 16 Nov 2007 12:35:33 GMT

today was lower body
deadlifts: 135X8, 235 X8,6,5 still treating reps as sets, so
leg press: 400 X8, 420 3X8 seemed too easy, increased it, felt good
leg curls: 145 X8 felt worked enough, took it easy here
calf raises: 400 X10, 2X8 really working large rom and its killin em
abs: 145 3X8
obliques: 180 2X8

weight was back up to 144 today, so hopefulyl now itll just increase here from now on, ive got calories up more and will be re-working my diet over the next week even more and probably re-designing a routine for a few weeks down the line

after deads and leg press i was relatively spent, the deadlifts suck energy out of me like crazy when i rest de-load after each rep

weekend off, going back home for thanksgiving break, so next weeks workouts will ahve some slight adjustments based on what i ahve at my house...speaking of which, im gunna be buying a squat rack pretty soon for summers and after college, which should really be sweet

RE: old program, turning into twisted's program (edrice2)

Thu, 15 Nov 2007 13:49:46 GMT

today upper body:
db bench: 60's X8,7,6 felt great, beat my goals...increased from 55's and expected 6 reps each, so im happy
incline db: 47'5s 3X8 felt easy compared to tuesday and prior
db rows: 65's 3X8
pullups: 8,6,6 thats an increase of 1 finally!
dips: 3X12 felt solid
shrugs: 205 3X8

weird, didnt get that much sleep last nite, like 6 hours max, expected to be dragging and had strerngth increases everywhere pretty much...have been upping calories since monday to 3100 or so, maybe its taht.

i honestly didnt expect to get 8 reps out of 60s', that surprised me a lot...last week i think i did 8-7-6 with 55's...maybe chest strength will finally start coming along!

tomrrows lower body

RE: old program, turning into twisted's program (edrice2)

Tue, 13 Nov 2007 16:13:46 GMT

today was lower body
squats: 165 2X10, 1X8 195 X5
sldl: 135X10, 195 X8, 235X5 (dl)
leg press: 400 X5, 380 X5 (felt dead)
calfs: 400 X12,10,8
abs: 145 2X8
obliques: 180 2X8

felt drained today, especially after squats and sldl/dl..weight was down a bit to 142.5, im upping calories, basically adding like a slice of brea or equivalent to most of my meals (3-500 increase)...not sure whts up, probably just one of those mediocre days, cuase yesterday was pretty good...my metabolism is really high right now, its like it just got kick started over the weekend or something...albeit the weight ive lost was probably fat, i can see a 5th ab again, so i dunno if thats good or bad? since im not looking to lose weight haha...i can only imagine that adding cardio or cutting would really rip me up pretty quick if my metabolisms this crazy now...need to build the muscle first tho

tomorrows off, resting up then thursday back at upper and lower friday

thanks twisted, probably is more lats than chest, but i notice that my chest has grown, which i find weird since my strength hasnt been that much better. its improved but not as much as my back probably, or legs. i figured my thighs would grow since this has been the first time ive done serious squatting....those measurements were cold and unflexed, just to clarify since thats what i did before.

things are coming along, just slowly. im wondering if theres something i can improve on?

RE: old program, turning into twisted's program (twistedlink)

Tue, 13 Nov 2007 00:24:22 GMT

Nice measurement increases!

You wanna thank them nice lats for getting near the 40's along with the height too when it comes to the chest measurement

It really is ashame i couldnt see any before pics, but i do think youve lost fat and gained muscle.

remember to lose 1lbs of fat and stay the same on the scales means gaining 1lbs muscle.

So you might be surprised how much muscle you have been growing, either way i hope these measurement and strength increases continue to happen.

RE: old program, turning into twisted's program (edrice2)

Mon, 12 Nov 2007 14:57:08 GMT

worked upper body today
db bench: 55's 3X8 fully controlled, will up to 60s on thurs
incline db: 47.5's 3X7 did more of an incline than usual to hit shoulders more and ease back into working them since that lil injury
db rows: 65's 3X8
pullups: 8,5 ,5
dips: 12, 11, 10

felt good, good pump, had to do it in about 35 minutes instead of 45-50 so thats probably why

wil weight tmorrow, forgot this morning

tomorrow lower body

RE: old program, turning into twisted's program (edrice2)

Fri, 09 Nov 2007 14:47:44 GMT

worked upper body back at home today
bench: 125 X8, 115 2X8
incline db: 45's 3X10
bb rows: 145 X6, 135 x8,6
pullups: 3X8

ended up brief, more so than i intended, wasnt particularly good either...i dunno

but i re-measured (all unflexed, midday) and heres comparison between oldmeasurements (8/16)
old: new in this font
biceps: r-13 1/4, l-12 1/2...r-13 1/4, l-12 3/4
wrist: 6 3/8...didnt remeasure this
quad: r-20, l-20.5...r-21 5/8, l-21 1/2
calves: r-13 5/8, l-13 1/2...exact same
forearms: r-10 1/2, l-10 1/2...exact same
neck: 14 1/2...same
chest: 37 7/8...39 5/8
shoulders: 43 7/8...need to do still
waist: 31...need to do still

good improvemnts in quads and chest, rest not taht much...but i look more muscular, so im thinking that ive lost fat and gained a tad of size, which equals them out?

RE: old program, turning into twisted's program (edrice2)

Wed, 07 Nov 2007 13:30:03 GMT

today i decided to work lower body again, so just one day rest but since i wont be able to fully work them again til next monday i figured i would

squats: 155 2X10, 185 X8, 205 X6
quad ext: 200 3X8
leg curls: 145 X6, 140 2X8
abs: 145 3X8
obliques: 180 2X8

figured id mix it up with quad extension, hadnt done it in a long time, usually do leg presses but figured id mix it up, dont plan on doing that much at all tho, like leg presses much more...figure ill deadlift on friday with uopper body to rest the lower back since i hit it monday then upper back yesterday

felt good, quads were hammered

RE: old program, turning into twisted's program (edrice2)

Tue, 06 Nov 2007 13:11:50 GMT

worked upper body:
db press: 55's 3X8 had diffiulty getting 60s started, which translates to shoulders being a week spot i believe, which is rough for the moment becaus eof that shoulder issue, didnt want to push it just yet

inclince: 45's 3X10
db rows: 65's 3X8
pullups: 8,6,5 with a lengthy flex until i couldnt anymore
dips: 12,12,11
reverse flyes: 25's 3X8

felt really good, prefer the higher rep range for incline and slightly lower weight...back felt hit hard today too, still waiting to get that 3X8 for pullps, tho i imagine if i put them before rows id have no trouble

might take tomorrow off like normal or might go back to legs, not positive yet

will weigh tomorrow morning., forgot again this morning...result: 144.5, same as my high from a week or so again, but in between i dropped a tad to 143ish so im glad its back to where it was as a high, now its time to move it up and only up...wil be increasing calories again, adding some carbs so ill be around 3000 calories, was at like 2850...my metabolism is getting annoying

RE: old program, turning into twisted's program (edrice2)

Mon, 05 Nov 2007 14:56:23 GMT

today worked lower body again, as im re ordering my workouts becase ill be home for one and wont have squat equipemnt, so ill do upper then

squats: 155 2X10. 185 X8, 205 X6
sldl/dl: 135 X10. 195 X8, 225 X8 (dl on 225, sldl on rest)
leg press: 400 3X8
calf raises: 400 3X12
abs:L 140 3X8

im really getting much better form on squats now, definitely going low enough, need to work on pushing myself a bit more for another rep or two, i usually can but dont just cause i dont wanna fail a rep
dl was good, really comfortable at 225 X8 now
calves were solid, got a good burn from them since i readjusted my angle and now its off the plank so i have a much farther way to lift

out of curiousity il way myself tomorow, ive kind of become less interested in my weiht and more in just increasing my strnegth since i appear to not be gaining much weight but gaining muscle...im also gunna take some measurements back home on fri probably to see where im at

RE: old program, turning into twisted's program (edrice2)

Sun, 04 Nov 2007 11:04:23 GMT

yesterday was an interesting day...i basically ate an ass load of food, not all healthy either-mostly but some crap too. i was basically just hungry most of the day. ive had this before, and its strange...ill like eat tons of food randomly. always feels weird/bad doing it, and it doesnt happen that frequently, but just thought id put this up here to make note of it.

today im just going back to my normal diet, which is hard cause i have the temptation to hold back since i ate so much ysterday, but i figure if i do that itll screw things up more, so im just gunna keep going like i ate normal yesterday...weird stuff

RE: old program, turning into twisted's program (edrice2)

Fri, 02 Nov 2007 12:25:28 GMT

worked lower body today
deadlifts: 135 X8 warmup, 225 2X8, 235 X6
leg press: 400 3X8
leg curls: 140 3X8 felt really good, way better than last week
calf raises: 400 3X12
abs: 135 3X8

felt good, hit all my goals and upped that last set of deadlifts...still doing one rep pause thing and it really keeps me watching my form and controlling the weight more, though it tires you out more.

next week im gunan start ibbs program for bench again and follow it thruogh this time...ive been on dbs, so itll be good to switch back to barbell too, i might do one day of each since im doing upper-lower 2 times per week...i already know next thursday and saturday will be weird days because ill be at a concert most of the day, so my scheudle will get messed up a little...

RE: old program, turning into twisted's program (jheft)

Thu, 01 Nov 2007 14:02:02 GMT

That's how I started with deadlifts too, actually. I started doing SLDLs, and as I started adding on more weight, they became regular deadlifts.

My bench is HORRIBLE, but I'm fixing that starting tonight. I'll be tracking it in my journal.

RE: old program, turning into twisted's program (edrice2)

Thu, 01 Nov 2007 13:50:54 GMT

today worked upper body
db bench: 55's 3X8, fainlly hit all three w 8 reps, took a while
idb bench: 45's 3X10
db rows: 65's 3X8 getting good increases here
pullups: 8,6,6,
dips: 3X12
shrugs: 195 2X8, 205 X8

felt good, strength is coming with bench but its stil slow...ill probably do another week of dbs then go back to bb for a bit.

twisted-hell yeah, haha its gotta be nerve and my deadlifts are coming along, especially since ive started doing true 'dead' lifts like treating each rep as a set kind of...kicks ur ass a lot more, but also has helped increase my strength and control/form

jheft- i will be careful, to be honest that last set of sldl was actually more plain deadlifts, the other two were sldl...my hamstrings are actually pretty strong for my size too (i think)...i noticed that your bench is your lagging lift, as is mine..., perhaps we can chart each others progress and see what works for each other to increase it? i sure as hell wanna get it up...