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Yeti Log: AKA Run Beard Man, Run!


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Well I thought it would be a good idea to start keeping a weightlifting journal, and I figured it'd be a good idea to start making entries here for your viewing pleasure, and just in case I lose my journal. I'd like to get opinions on my body weight to strength ratio as I go along.

 

My goal really doesn't fit into any category. I just want to get strong, big, and stay ripped up to the point where I max my genetics.

 

I am 141 as of today, I weigh myself every Sunday. I'm consuming between 3,250kcal and 4,000 kcal, depending on if my sister has any vegan food I can steal. Despite eating 4,000 kcal for 2 or 3 days out of the week, I don't get fat, which is weird. I drink about 1 or 1 1/2 gallons of water a day, and I've been lifting for 4 years.

 

So anyway before every day I do 15-20 minutes of cardio, usually walking, flat or on incline, but 3x a week I run, including one on my off day which is 30 min long instead of 20. I weightlift 5x a week, chest, arms, off, shoulders, legs, back, off. I will rotate days around occasionally and switch between 3x8, 4x8, 3x5, 4x5, and 3x10s.

 

8-31-11 - Shoulders

Was an ok day today. I failed to move hardly any on my upright row which kinda bums me out. And I'm still 10lbs behind my body weight. Trying very hard to catch up to it. Other than the EZ upright row and failing on smith presses I felt I made good progress today. There's always next week.

 

Smith Shoulder Press: 130lbs x7x6x5 <-Sucks

EZ Upright Row: 125lbs x7x6x6

EZ Posterior Row: 130lbs xx8x8x8 Nailed it so hard, felt awesome.

DB Shoulder Press: 90lbs x8x8x7

DB Lateral Raise: 80lbs x8x8x8

DB Reverse Flies: 70lbs x8x8x8

DB Shrugs:170lbs 8x7x8 My hands were freaking killing me at this point, had trouble holding the two 85s.

EZ Front Raises: 60lbs x8x8x8 These were fun, I like to do something fun at the end of my routines sometimes.

 

Tomorrow is legs. ^_^

Edited by Cellar Yeti
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Here is my log from yesterday, even though it was a bad day.

 

9-1-Legs

Hack Squats 225lbs x8x0x0

Seated Calf Raise 180lbs x8x8x8

Lunges 140lbs x8x4x0

DB Good Mornings x0x0x0

 

I shaved the back of my leg with the gnurling on the bar after losing my grip on hacks. Luckily, I did not damage anything when I felt that tugging behind my ostomy.

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9-2-Back

 

Wide Grip Chinups +40lbs x8x8x8

Chest Supported Rows 135lbs x8x7x7

One Arm DB Rows 2x75lbs x8x8x8 These felt really good

Hammer Chinups +30lbs x8x7x6

Cable Lat Pulldown Burnouts 162.5lbs x7x6x6

 

Today was an excellent day. It definitively made up for yesterday. I also walked 1 mile to the grocery store and 1 mile back, uphill, with about 30lbs of groceries.

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I ran today, it felt good. I like running, it relaxes me. I keep my pace to a light jog. 30 minutes, stretches before and after, 300 kcal burn, 2.75 miles, 5.5mph pace.

 

I do 3 days of jogging , and 4 days of other cardio, usually long 45 minute walks on my off days, and uphill walks on my lifting days.

 

I was always so afraid of cardio but honestly eating 3,250 kcal all it does is keep my body fat down. I limit myself to 300 kcals of cardio on off days, and 200 on the on days. Honestly when you factor in my occasional extra treats and snacks throughout the week, it's 3,500 kcal a day. But I also do extra cardio, like walks around the trail, and weighted walks to get my groceries since my van got wrecked.

 

Also, weighed myself for fun, 141.8. My weight is very consistent, so .8lbs in half a week is spot on.I'm confident I'm gaining almost pure muscle though!

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Today was a kick ass day on chest. I started off with 20 minutes of super light low impact jogging at 4.5mph.

 

9-4-Chest

Bench Press 180lbs x8x7x7

DB Bench Press 140lbs x7x6x6

Flat Flies 120lbs x5x6x6 <--No bueno

Incline Bench Press 150lbs x8x8x6

Incline Flies 110lbs x6x5x4 <---was pooped

 

Today was an excellent day today though!

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Thanks man! 20 minutes of steep uphill walking, then it was arms day.

 

9-5-11 Arms

Weighted Dips: +55lbs x8x8x8

EZ Bicep Curls: 100lbs x6x1 95lbs x8x8 going to split the difference next week and do 98lbs.

DB Hammer Curls: 2x40lbs x8x8x8

EZ Reverse Curls: 80lbs x8x8x8 85lbs next week.

Cable Tricep Kickbacks: 2x40lbs x8x8x8

Cable Tricep Overhead Raises 50lbs x8x8x8

Wide Grip Hammer Chin Burnouts: 35lbs x8x7x6 Every time I burnout I aim to raise the burnout weight 5 more lbs, it's killer.

 

Was an excellent day.

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Thanks guys. I'm hell bent on 200lbs by the time I'm 25, or sometime around there, with lifts to match, no matter what it takes. Going to order a lever belt from the UK so I can start cracking down on squats and deads, and get my good mornings up, and to protect my guts while doing no back support shoulder presses.

 

I NEED to start smashing my legs just as hard as my upper body, my deadlifts and squats are falling behind my x2 and x2.5 goals. I see too many jack asses with chicken legs and it just makes me laugh, but at the same time it's terrifying. Gross.

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my deadlifts and squats are falling behind my x2 and x2.5 goals. I see too many jack asses with chicken legs and it just makes me laugh, but at the same time it's terrifying. Gross.
I have squatted 1.9x BW and deadlifted 2.5x bodyweight and I still have chicken legs! Some of it's down to genetics haha.

 

How much is that lever belt costing you with shipping?

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my deadlifts and squats are falling behind my x2 and x2.5 goals. I see too many jack asses with chicken legs and it just makes me laugh, but at the same time it's terrifying. Gross.
I have squatted 1.9x BW and deadlifted 2.5x bodyweight and I still have chicken legs! Some of it's down to genetics haha.

 

How much is that lever belt costing you with shipping?

 

I've seen your legs brother, you do not have chicken legs.

 

I'm looking at about $111.00 USD for the 13mm lever belt in size med shipped here.

 

Oh, I'm doing 20 min of cardio 5x a week, and 30 min 2x a week. I only do a light 4.5-5.5 mph jog on 3-4 of those days, but I might knock that back to 3, and cut 10 min off each of my 30 min days to preserve calories. I might be stalling a tad. Right now I am eating enough to get me to 175lbs, so it should level out once I get closer. I don't mind be a bit pudgy for a few months, so I don't need to play with kcal.

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So I was doing some reading and I've decided I'm going to start rocking the boat where cardio is concerned. I kind of feel like it might be having a bit more of a negative impact on my weight gain than I want. Maybe not significant, but I feel like I can improve it. I feel like I am getting plenty of calories, but by doing so much high impact cardio I am sending mixed signals to my body.

 

What I am doing for starters is replacing my two 30 min off day 5.5+ mph jogging cardio sessions with HIIT/Interval training. I'm going to replace them with spinner cycle sprints, 1 min fast, 1 min medium, for 20 minutes. I would like to maybe do rowing, but I don't know if I can hijack the cable machine for 20 minutes to do so without getting people pissed at me, so for now, Tuesdays and Saturdays will be spinner cycle sprints.

 

My goal is to remove all high impact cardio that might tell my body it's time to get smaller. My genetics have me built to be small, and lean, I don't want to tell my body to get any leaner. Sprinters have more muscle mass, so I figure this might help me build more muscle.

 

I'll be knocking my 20 minute cardio sessions on my 5 lifting days down to 15 minutes a piece, doing 3.5-4mph hill climbs at 5-10 degrees of incline, nice and low impact.

 

If I start to get fat, I can always bump the cardio back up, I suspect this will only help me.

 

Today was my first spinner cycle sprint session, 2.5min warmup, 20 1:1 sprints, 2.5 min cool down. Feels good.

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After some soul searching and contemplating I've decided to cut out daily cardio and replace it with more weight lifting, and do HIIT 2x a week. I'm aiming for 60min a day of lifting to keep me lean, I think this will work nicely not sending mixed signals to my body. I'll be doing 2 min rest periods to give me a cardio-like effect.

 

Today I jumped into my new rep scheme, 4x8. I am going to do this for 4-6 weeks and monitor myself, I really don't see myself getting burnt out. I'll probably deload with a 3x10 for week, then do a 4x5 for a few weeks and start the 4x8 again. The 8 rep range seems to be my butter zone for strength and size.

 

9-7-11 Shoulders 4x8

DB Shoulder Press: 2x50lbs x8x8x8x8 ->110lbs

Smith Shoulder Press: 125lbs x8x8x8x8 ->130lbs

Smith Upright Row: 120lbs x8x8x8x8 -> 125lbs

DB Lateral Raise: 80lbs x8x8x8x8 -> 90lbs

EZ Posterior Row: 130lbs x8x8x8x8 -> 135lbs

Posterior Deltoid Flys: 60lbs x8x8x8x8 -> 70lbs

 

I ran into my 60min deadline so I'll have to do traps on my back day. All in all I feel really good. I am confident in this new setup.

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Today was a good day. I think I've identified an instability in my knees caused by weak hamstrings because I never used to train them. I will be correcting this with some good hamstring work and seeing if it fixes my issue. I spent a lot of time working up to my working weights because a bunch of these exercises are new to me, so I quickly ran into my 60min deadline. Next week I should have enough time for a second hamstring exercise and second calf exercise. I am avoiding squats, deadlifts, and hack squats over 225lbs until I see my doctor about my ostomy and weightlifting and/or get a belt.

 

9-8-11 Legs 4x8

Hammer Strength Leg Press: 360lbs x8x8x8x8 ->375lbs

DB Lunges: 140lbs x8x8x8x8 -> 150lbs

DB Stiff Leg Deadlifts: 110lbs x8x8x8x8x ->120lbs

Smith 1 Leg Standing Calf Raises: 115lbs x8x8x8x8 -> 125lbs

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I weighed in today, 143lbs. That means I am gaining around 1.25lbs per week on my current path. I am so happy. This is my true passion. Weightlifting fills me with a sense of vigor and peace. Finally realizing the true power of your body is so beautiful.

 

I had another good workout and added some nice poundage onto my lifts.

 

I am going to alternate between rack and standard deadlifts. I discovered the most stress on my abdomen is when I am lowering the weight so after I lock out I lower the weight to my knees to get some of the negative out of it and drop the weight. I went very slowly today with them, was very careful, and kept the weight low. I will be adding 5lbs a week and probably capping myself at 225-250lbs until I get a belt. I will also be resuming squats, but again, keeping the poundage under 250.

 

I get shit for how I do my pull ups, I pull up until my arms are at a 90* angle, then stop, my chin ends up right below the bar. People say they are half ROM, but I don't give a crap, the extra movement is a waste, IMO.

 

9-9-11 Back 4x8

Pullups +40lbs x8x7x7x7 ->Stay

Deadlifts 205lbs x8x8x8x8 ->210lbs

One Arm DB Rows: 160lbs x8x8x8x8 ->170lbs

Chest Supported Rows: 137.5lbs x8x8x8x8 -> 140lbs I think it'd help if I used straps at this point, as my grip is cooked.

Pull Down Burnouts: 167.5lbs x8x8x7x7 I like to do these WIDE and squeeze my shoulder blades tight. Feels so gnarly.

 

Rest day tomorrow, will do some HIIT.

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Want to avoid boring cardio and feel like a badass? Do farmers walks. They are killer for grip strength and cardio This is my second week of them and my grip strength is ridiculous. After doing 20 min of farmers walks you feel like a total bad ass, and your forearms are so sore and stiff you have trouble using your hands.

 

I do 1 day of interval HIIT, and 1 day of weight bearing HIIT intervals.

 

My farmers walk schedule looks like this. I pick up half of my working weight and do 3 100ft circuits, in my case half of my working weight is 60lbs. I alternate between double suitcase, overhead, and chest hugs.

 

Then I set my watch for 20 minutes, grab two 65s at this time, and do 45-60 second walk outs, 110 or so feet per circuit, then 60-90 seconds rest.

 

8-10 sets.

 

My grip failed 15 minutes in so I grabbed the heaviest DB the gym has, a 100, and chest hugged it for the last two.

 

Pro-Tip, if your callouses are ripping off and bleeding, take a razor in the shower when the skin is wet and shave them off. I need to buy chalk, I have been stealing this dudes chalk (Not really stealing, he lets me use it) lol.

 

My goal is 200lb walkouts in a few months.

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Well, today was chest day. As usual I busted my ass, and will continue to do so for as long as the Universe allows me. I've noticed that after I exert myself on my first chest exercise, every other pressing movement drops about 30-40lbs depending on the order. I looked at some older logs and noticed the same thing, weird. It makes me feel not so terrible that I am sucking wind at 150lbs on my incline barbell bench press. Also, the hardest part of DB movements is getting the weight up into the starting position, I always have someone help me because I can exhaust all my lifting power just getting the DB to the starting position, it sucks.

 

9-11-11 Chest 4x8

Barbell Bench Press 185lbs 8x8x7x6 then I re-racked it and dropped some negatives on my chest for true masochism. ->190lbs

DB Bench Press 140lbs x8x8x8x5 Some nice chap spotted me and then helped me drop another couple reps on my chest. -> 150lbs

Incline Barbell Bench 150lbs 8x8x5x6 ->155 Come hell or high water, this is moving to 155 next week.

Incline DB Bench 110lbs x8x8x8x8 I had no one to spot me so I couldn't get the 60s up above my head....

Flat Flys 100lbs x7x7x7x7 -> 110lbs Cooked.

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A day of change. I did a bit of reading up on triceps vs chest dips and discovered I have been primarily doing chest dips on my arms day! Whoops. By lowering the weight all the way down to between my feet, keeping my elbows tucked as much as possible, and leaning back I discovered I felt A LOT more stress in my shoulders and triceps. Oddly enough I didn't lose but 5lbs from my chest dips to triceps dips, and maybe not even because once I worked up to 50lbs I had gone from 25, 35, 45 and I was a bit burnt, I also noticed over 35lbs I felt it just as much in my chest as in my triceps and shoulders. I wrapped the dumbbell in this neoprene sleeve because it kept scraping my ankles badly.

 

I also decided since I am doing a hybrid workout, bodybuilding, powerlifting, and strongman I would focus on compounds first and foremost for EVERY day and EVERY muscle group. Today, this meant that instead of going from dips to curls, I am incorporating close grip chinups into my arms day. By using a close grip chins and hammer chins I am working out my biceps and lats, but I am putting a lot more load on my biceps than if I were to just do curls, BW of 143+30lbs. My lats recover quickly so they will be just dandy by back day.

 

Another change is I decided to drop my chinup and pullup weight from 40lbs down to 30lbs. I did this because I would like to work on the form and concentration of both.

 

Enough rambling, here are the numbers.

 

9-12-11 Arms 4x8

Triceps dips BWx8 25x8 35x8 45x8 50lbx8x8x8x5 ->55lbs

Close Grip Chinups 40x8x7 Failure 30lbsx8x8x Was not pleased, time to drop the weight and focus on the form. ->30lbs

EZ Bar Curls 95lbsx8 98lbs x8x8x8x4 ->100lbs

Overhead Cable Tricep Raises 80lbs x8x8x8x8 ->85lbs

Hammer Curls 40lbs x8x8x8x8 ->90lbs

 

Now that I have things figured next arms day should go much more smoothly.

 

I am going to be terribly sore tomorrow...lol.

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Good day today.

 

9-14-11 Back 4x8

Revised Pullups +25lbsx8 +30lbs x8x8x8 ->Stay

Rack deadlifts: 215lbs x8x8x8x8 ->225lbs

T-Bar Rows: 135lbs +bar? x8x8x8x8 ->140lbs

One Arm DB Rows 85lbs x8x8x8x8 ->90lbs

Wide Pulldown Burnouts: 170lbs x8x8x8x8 -> 172.5lbs

 

It's going to get to the point where I max myself on the dumbbells in the gym, the highest we have are 100lbs. I am going to buy some olympic dumbbell handles I think, in the next few weeks. I'll also get some chalk, a belt, and a nice Vegan Bodybuilding gym bag, and t-shirt to lift in.

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1 week weigh in, still 143lbs. ): I sure as hell hope I'm just recomping because I started doing my HIIT more seriously. Maybe I should cut down to 1 day of HIIT. I walk to the grocery store 3x a week which is 2 miles back and forth, and back it's all uphill carrying heavy groceries so I am killing 600+ kcal alone doing that.

 

Eating 3,500-3,750 kcal, maybe I need more.

 

Sad. ;_;

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