snatchula's journal

Walked into a proper gym Feb '09.
Started: around 141lbs 12%bf.
Current (as of 07/06): 157 lbs 9-10%bf.

Goal:  175 lbs 8-9%bf.  (probably gonna go for 190 after that.)

Just finished experimenting with CKD for a cut.  I didn't really like it for various reasons, but I might try it again one day.  Now I'm back to bulking, determined to hit 170 before Xmas without putting on too much BF.

Edit 11/07/09
I'm very disappointed with the last few months.  Haven't gone on a proper bulk for various reasons.  Basically I've just maintained, maybe gained a couple lbs LMM and dropped a bit of BF.  Xmas goal looks out of reach, but I may get close.  Bulk starting mid Nov, we'll see how it goes.

I will be watching, so don't disappoint by quitting and letting the log die.

Keep this thing updated and you will stay motivated and get better each day.

Thanks for the comment Perry, I'll do my best! 

I've already gotten some work done on my diet.  I realized that my caloric intake has been about right, but my macros could use some work.  I'm eating a lot more protein than I think I need (about 230g), and at times I'm sure the fat is a little high too.  I think I should respond better to more carbs, so I'm gonna work on that.  The macros have been typically around 50-30-20 (maybe even fewer carbs).  Now I'm aiming for 60-20-20.  Sound about right?

It's about time to switch up my routine too.  I was thinking of a 4-day split, training each body part twice a week.  I'm not sure, though.  I'm giving my current workout at least another week, so I'll be thinking about it.

Bench Press
67.5 x9; 65 x6

Wide Grip Pull Ups
BW+3kg x8

Close Grip Pull Ups
BW+3kg x6

Squat
77.5 x8, 7

Leg Curl
35 x9

Standing Calf Raise
40 x14

Dumbbell Side Raise
8 x11, 7

Crunch+Bicycle (slow, back to back)
5 x20+10, 12+12


Forgot to mention 8 minutes of Tabata sprints on Sat & Sun.  Plus warmup, cooldown.  2min break splitting it into two 4min sessions.

Looks like pretty good macros dude.

I know most people say not to be afraid to gain some fat with the muscle, but... I really hate fat, and God, I feel like such a fat f*ck right now.  The reason I got off my ass in the first place was to lose fat... now it's nearly beach season again, and except for a little muscle gain, I look basically the same as I did last summer.  So much effort, and for what?  Ugh, I'm feeling pretty pissy.  I think it'd be good for my psyche if I switched directions and let at least a hint of abs show this summer.

I hear ya, I got the same dilemma. In the long run it would be better to just **** what you look like and keep bulking especially at how skinny you are.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

Bench Press 
67.5 x9; 65 x6, 60 x7

Dead Lift
90 x10, 9 (PR)

Shrugs
skipped (sharp pains from last week's sets)

Skull Crushers:
30 x5; 25 x10

EZ-Bar Curls
35 x9, 7 (PR)

Crunch+Bicycle
5 x20+12, 15+14

connelly

I hear ya, I got the same dilemma. In the long run it would be better to just **** what you look like and keep bulking especially at how skinny you are.

You're probably right, that was the plan, but I donno... I don't want to feel self-conscious every time I go to the beach this summer.  I think I'm going to have to make some changes starting next week. 

Today I set out to get a new PR in everything and, by god, I did it.  It'd been a while since I destroyed every exercise, so I feel pretty good about that.


Bench Press
67.5 x10 (PR); 65 x6

WGPU / CGPU
3x9 (PR) / 3x7 (PR)

Side Raise
8 x13 (PR), 7

Squat
77.5 x9 (PR), 7

Leg Curl
35 x10 (PR)

Calf Raise
50 x15 (PR) (could've done more, but I hate when my calves are too sore)

Crunch+Bicycle
5 x22+16 (PR), 13+14

I gave it some extra thought and decided I definitely want to put the overeating on hold and cut up a bit.  Starting tomorrow I'll be tapering my carbs a little (for now) and increase the cardio.  I've been looking into the anabolic diet a bit and plan on giving it a shot as soon as I feel sufficiently informed and prepared.  If it goes well for the cut, I'll likely give it a shot for a bulk as well.

I figure I only need to lose about 6-7 pounds of bf to drop under 10%, so this shouldn't be too tough.

Bench Press
70 x7; 65 x7

WGPU / CGPU
3x8   /   3x6

Side Raise
8.75 x8, 9

Squat
77.5 x10 (PR), 7

Leg Curl
40 x5

Calf Raise
55 x15 (PR)

Crunch+Bicycle
7.5 x15+12, 12+10

Hi Snatchula. Still moving up in weight, that is good! I notice you dont do any deltoid work except for the side raises. I was thinking it might do you good to keep shoulder strength and stability progressing with your other lifts. Rows are also good to minimise shoulder imbalances from too much pushing.  
One thing I was not so sure about was the purpose of the leg curls. Is this on a machine? Just my opinion but you could replace those with lunges. Lunges are good for the vastus medialis obliquus (VMO) which helps support the patella. It would be a better exercise to ensure all muscles are working together and developing in proportion to one another.

Hey Spenny, thanks for the input.  That's a good point, I'm definitely neglecting the rear delts.  Are you suggesting bent-over barbell rows?  

I do a set of leg curls (on a machine) because I feel like I can do more for my hamstrings after I finish the squats.  I must say, I'd never even heard of the VMO, and I've had some knee problems in the past, so lunges might indeed be good for me.  But do you suggest removing the leg curls entirely?

These are just my suggestions. I believe overworking the chest in relation to the other exercises can pull the shoulders forward a little. After a while it could lead to inflexibilities, effected bench press and sometimes a little chance of shoulder injury. Bent over rows would be a good corrective exercise. You could also try shoulder presses with light weights. I use shoulder rotations with a light weight to strengthen the supportive muscles in the shoulders. I would have to describe these in detail, if youre interested.

You are using the leg curl for hamstrings? I wouldnt worry about isolation with machines for now. Your deadlifts will be working the hamstrings already and being a compound, closed chain exercise, you will be working the hips, thighs, glutes, lower back all together and prevent muscle strength imbalances. So, I would leave out the leg curls and use the time for something else more useful, like rows, shoulder press, good morning/romanian deadlifts (lower back, hamstrings) or the lunges.

Most of this routine comes from a guy who injured himself doing bench press 5-6 days a week some years ago, so the BP may be a little excessive.  For a while I was doing OHP instead on Wednesdays, but for some reason I switched back when I changed gyms.  Maybe I'll try the OHPs again, and I'll definitely fit the rows in.  As for things like shoulder rotations, I think I'll wait 'til I'm using a 3-5 day split.

So... I'll add::

M/F: 1 set SLDL, 1 set lunges (maybe increase to 2)
W: 2 sets Bent Over Rows, sub BP with OHP

The length of the workouts is just about where I want it, so I may have to remove some isolations.  No problem.  The shrugs and calf raises will be the first to go if they need to, and leg curl has just been chucked out the window.

Again, thanks a lot for your advice.

No problem. Its good to keep it simple yet balanced. If you still want traps and calves work, you could try clean pulls. These incorporate a romanian deadlift too so you get 3 in 1.
Take care.

Dead Lift
92.5 x10 (PR), 7

Bent Over Row
50 x10, 55 x9

Seated Overhead Press (Smith Machine)
52.5 x6, 50 x5

EZ-Bar Curl
35 x10 (PR), 5

EZ-Bar Skull Crushers
27.5 x10 (PR), 6

Crunches+Bicycles
7.5 x15+12, 15+12


I switched things up a bit today after getting some tips from Spenny.  I'd rather be doing standing OHP, but I'm still feeling some sharp pain in my lower trapezius from the shrugs a couple weeks ago (I think).  The dead lifts irritated it a bit, so I decided to play it safe.  If I'm still feeling it next Wednesday I'll probably just skip the gym and take a rest.  I finished rather quickly, under 45min, so I'll probably throw the shrugs back in when I'm feeling better, or maybe I'll find something else to add.

My first sets felt pretty good, but I felt like I was losing steam for the 2nd sets.  Could be because I was carb-deprived.

I started the anabolic diet today.  I think I went a tad over on my carbs (maybe total 40-50g?).  I started a bit early, so I was a little unprepared and didn't plan my meals like I should have.  I reckon I consumed a little over 3k kcals as usual.  The book I'm reading recommends keeping the calories up for the first couple weeks to maintain high energy levels, but I might cut them down to about 2700.

I was expecting an energy crash later on, but I'm already feeling a little off.  It was mostly mental fatigue and lack of concentration, but I felt a little physically drained too.  My workout went all right, but the 2nd sets seemed to suffer a bit (as I mentioned above).  Nothing too intense though, so I'm not sure that it wasn't all in my head.

I probably didn't eat enough veggies.  I'll fix that soon.

It wasn't in my head.  I'm definitely not my best without carbs, which isn't too surprising, but I didn't expect to get hit this hard so quickly.  I meant to wake up a little early to do some cardio, but I slept in.  So I woke up just in time to get to work, feeling like I had 3 hours of sleep even though I had 8.  Felt pretty sluggish all day, which isn't a great state to be in for teaching elementary students.  

I don't like fatty foods that much, so consuming enough kcals is kind of a pain, but I'm getting it done.  I'm not looking forward to the blank stares and inquiries every day when I give up my entire bowl of rice and milk.  I have a charity run this weekend, and I'm a bit worried that I won't have the energy for it.  I'll probably cheat and have a bit of oatmeal just to be sure.  I'm already looking forward to the day when I can give this diet the boot.  I can see how it can be good for cutting, but how the hell do people maintain it for bulking as well??  Anyway, I intend to stick it out for at least a month.  Maybe by then I'll have different feelings.

Bench Press
70x7, 65x5, 60x8

WGPU / CGPU
5x7    /    0x10

Side Raise
8.75 x10 (PR), 7

Calf Raise
60 x15

Squat
80 x6, 5

Lunge (1 set, alternating legs)
45 x6 (each side)

SLDL
80 x9 (PR)

(skipped abs, ran out of time)


Adding a set of BP to M/F since I replaced it with OHP on Wed's.  (BP was weak btw.)  Added one set of lunges and SLDL.  Some dude took ages on squats, so things ran late and I had to cut off abs.  (Seriously, stop stalling and just f*cking get it over with, you don't need 3-minute rests! [p.s. your form sucks!!])  I should've done them while I waited, but my head was in the clouds.  I'm going to try to add weight to the pull ups a bit faster, and removing weight from the chin ups until I start hitting 12-15 consistently.  Adding weight might be a problem on this diet though, so we'll see.

Bench Press
70x7, 65x8, 60x7

WGPU / CGPU
  5x7        0x8

Side Raise
8 x11, 7

Squat
80 x5, 5

Lunge 
50 x6 (PR)

SLDL
85 x9 (PR)

Crunches
7.5 x15, 15


Wasn't feeling it, took a step back in nearly everything.  My middle back started aching pretty bad, I figured it would've been ok by now since it healed up so fast last time.  I'm gonna adjust tomorrow's workout to hit the entire back as little as possible.  If I'm not better by Monday, maybe I'll lay off the weights entirely for a week and just do bodyweight stuff and cardio.

I'm still working on the adaptation phase, so I still haven't carbed up.  I'm going to give it 10 days rather than the suggested 12.  In general my energy is still lower than when I was all hopped up on carbs, but in general I feel a lot better than the first few days, so I guess I've adjusted well, and I imagine I've achieved ketosis, though I have no way to tell.  I think my strength is starting to suffer a bit, but so far nothing more alarming than a typical off day.  

I haven't been as careful as some people as far as tracking every carb I eat, but in general I have a good idea what I'm doing and have been getting nearly all my carbs from nuts and veggies.  I'm pretty sure I've stayed under 30 carbs most days so far, and definitely under 50, except maybe Sunday when I had about 25-30g oatmeal to get me through the charity run and a ton of veggies at the subsequent barbecue.  I've had some slight cravings for sweets, so I bought some diet Pepsi yesterday.  First soda I've had in ages.  I've always hated diet crap, but it was so f*cking refreshing.

As for results.. I've been keeping the calories up for the adaptation phase, so I haven't lost much fat yet.  My weight has been fluctuating between about 69.5 and 72.5 kg.  (Note to self: buy a digital scale asap.)  At times I feel like there's no noticeable change in my appearance, and at others I feel like my abs are on the verge of definition.  My fickle perceptions could have something to do with the fluctuations in weight.  

At any rate, it's still too early to be sure about much of anything.  The most important thing to note is that I'm feeling a lot better now after a hellish first few days.

Took some time off from the weights to let my back recover.  I really didn't want to, but it just kept getting a little worse each workout.  I've increased the cardio a bit.  Once or twice every day.  Yesterday I played around with a dumbbell, my makeshift Quad Blaster, and did some pushups.  Nothing too intense, but better than nothing.  Hopefully I'll be back in the gym on Monday.

Today I started my first carb load.  I took measurements as soon as I woke, and I was light, with a shrunken frame all around.  I'll take them again Monday morning to compare.  I feel awesome; my energy levels are already back up.  Basically I feel normal again.  I don't think I'm supposed to feel quite as drained as I did the previous 10 days, so next week I'll play with my carb levels a bit and see if I can get the best of both worlds.

Edited, day 11, not 10.

Routine modified to reduce the chance of further back injury..

Bench Press
70x6, 65x5, 60x9

Fly Machine
35x5, 30x6

Skull Crushers
27.5x10, 25x8

Dumbbell Lunges
50 x6,5

Seated Calf Raise
60 x15, 80x13

Concentration Dumbbell Curl
12 x10,11

Back pain persists.


Bench Press
70 x5, 65x7

Fly Machine
30 x11,7

Skull Crushers
27.5 x11,7

Wrist Curls
30x20, 35x12

Leg Press
80x10, 100 x8,10

Seated Calf Raise
90 x13,12

Bench Press
70x6, 65x7

Fly Machine
35 x7,5   

Dumbbell Preacher Curl
12 x9,8

Skull Crushers
30x11,8

Wrist Curls

Leg Press
110 x10,10

Seated Calf Raise
95 x15,17

Things haven't been going that great.  My back feels a lot better after a few weeks of taking it easy, but I still get a little pain when I twist it or work it just right, so I'm still taking it easy with the workouts.  

Still on the anabolic diet, but I feel like it just isn't gonna work like it should until I can push it hard in the gym.  Taking in about 2300 kcal during weekdays, probably nearer 3000 on weekends, but I need to track the carb loads better.  Cardio every day: HIIT in the morning, sometimes a 20-min jog in the evening.  Measurements have stayed pretty consistent.  Or, consistently inconsistent, as they've never seemed to make a lot of sense from one week to the next.  Waist is down to 75.2cm (79 at largest) from 76 (81) before starting the cut.  Not so hot, but considering I haven't been able to dedicate myself, maybe not so bad either.  Next week I hope to hit it hard.

I feel pretty good, but still not 100%, so I decided to play it safe for one more week.  Sick of the AD, but I'm gonna give it at least 2 weeks after I get things started up again.

Bench Press
70x6, 65x8

Fly Machine
35 x8,5

Dumbbell Preacher Curl
12 x10,8

Wrist Curl

Skull Crushers
32.5 x9,6

Leg Press
120 x10,10

Standing Calf Raise
70 x12,12

Keep it up, ive noticed your bench hasnt been raised in a little while. Try bumping that up with some extra tri workouts or if your still going for cut, then drop the weight and increase your reps.