kurtjs

Another training session with my friend at Gold's gym (god I love that place!!) BACK!! (All exercises had 1-2 warmup sets and then 2-3 working sets to failure. The weights were usually increased each set. I really don't remember all the reps and weight, but I remember the last one or two sets of each exercise) DEADLIFTS (not the best form but a pull is a pull) 285 x 2 PR 285 x 2 PR BENTOVER BAR ROWS 185 x 2-4 WIDE GRIP PULLDOWN 140 ~ 4 SEATED HAMMER STRENGTH LOW ROW 2.5 plates ~ 4 CLOSE GRIP PULLDOWNS 150 ~ 4 PULL-OVER MACHINE 120 x 6 CARDIO - had to keep my friend company. He's been doing/done more for me than I can even begin to tell you all about. treadmill - 30 mins - 3.0-3.6 mph w/ 0 incline post workout

Last night I went out to dinner. The meal was great as the food was excellent. Only problem was that It was like 7-8 little "courses" spread over 3 hours, which equalled me not getting full. When I got back to my friend's house they still had desserts from x-mas, I dug in and ate quite a few coconut cookies and coconut candies . . . I'm a bit ed by my actions . . . but hell . . . I'm trying to gain weight. Now to the good stuff, brought in 2008 with a bang. LEG DAY!! Just got back from Gold's Gym in New Haven (a gym I don't normally train at) with a good friend of mine. I'm doing my best to remember all weights and reps (some may have been more or less) but it went something like this SQUATS 95 x 15 135 x 12 155 x 10 185 x 8 225 x 4-6 245 x 3-4 HACK SQUAT 1 plate x 15 2 plates x 10 3 plates x 4-6 3 plates x 4-6 BARBELL LUNGE (w/ a bar that I've never used before, it had a some serious padding around the neck area) bar + 10's - 10 reps per leg bar + 25's - 12-14 reps per leg bar + 45's - 3-4 reps per leg LYING HAM-STRING CURL 50 x 15 70 x 8 70 x 6-8 70 x 6-8 SEATED LEG EXTENSIONS (starting knee angle less than 90 degrees) 90 x 15 110 x 12 125 x 12 This was one hell of a workout. My friend helped me with a spot on the squats and also helped me with some forced reps on the lying leg curl and some negatives on the leg curl and leg extensions. My legs area already sore. Just for comparison, my friend was squatting 455 pounds, hack squating 5-45 pound plates + a 100 pound plate (325 lbs per side = 650 lbs plus weight of sled ~ 700 pounds). INSANE . . . talk about motivating!! I'm supposed to work back with him tomm. night. I can't wait!!

I got so caught up in everyone's discussion about the best ways to gain mass I never posted my workouts. 12/30/07 Chest/biceps/and abs w/ fellow VBB forum member Harley. INCLINE DB PRESS - 3 SETS up to 60 pounders FLAT DB FLYS - 3 SETS up to 45 pounders INCLINE HAMMER STRENGTH PRESS -3 SETS (LAST SET DROP SET) up to 60 lbs STANDING BARBELL CURLS - 3 SETS up to 70 lbs SPIDER CURLS - 3 SETS (LAST SET DROP SET) up to 65 lbs LIFE FITNESS OBLIQUE MACHINE - 3 SETS up to 130 lbs All sets were pretty much pyramid sets. Start with one weight, get the reps, and then increase the weight for the next. Tried to keep the reps between 6-12. Harley was great. We never actually met before, but just talked through this site. She brought me brownies . . . A++. Let me know when your in town again Harley, I'd love to train with you again 12/31/07 (<- last time I type 07) Shoulders and triceps SEATED BB MILITARY PRESS - 3 SETS up to 95 lbs STANDING DB SHRUGS - 3 SETS up to 100 pounders STANDING DB LATERALS - 3 SETS up to 30 pounders BEHIND THE BACK SMITH MACHINE SHRUG - 3 SETS up to 2.5 plates per side REVERSE PEC DECK - 3 SETS up to 100 lbs CLOSE GRIP BENCH - 3 SETS up to 115 lbs STANDING CABLE PRESSDOWNS - 3 SETS UP TO 65 LBS Chest was a bit stiff today from yesterday's workout. Some of the pressing moves suffered (military press and close grip). Normally, I wouldn't work chest one day then shoulders and tris the next but I'm lifting with a friend tomm. so I'm trying to get my split in line with his. Tonight I'm off to - what should be - a great dinner at a local restaurant with some very good friends. Hopefully not too late of a night, LEGS TOMM!!

GOD I LOVE A GOOD DEBATE!!

I've seen pics of Lee. He's one of my all time favorites. And yeah . . . he gets huge off season, in a bad way . . . but to his credit . . . he always looks amazing!! What are your suggestions for supps. Please feel free to PM or post here. Creatine, Beta-alanine, Arginine??? How high for the fat? 100g? 150g?

We need to keep in mind the quality of this protein. In reality, I'm only getting 130-150 g of protein from the good quality sources such as gemma, vega, and soy. The rest of that protein (70g or more) comes from the grains, veggies, legumes, nuts, and seeds. We'll see what happens. I change my diet often and my macros often as well. Trying to see what works best. Why is protein from grains veggies legumes nuts and seeds not quality? Don't get me wrong . . . it is. As long as all the amino acids are there . . . the body doesn't know if they came from plant or animal. Just getting back to the 200g . . . 200 grams is 1.5 grams/lbs of bw. Usually, the bbing "gurus" say to get between 1-1.5 per lbs of bw. For me that would be 132g to 198g . . . so I'm at the high end. I don't know where I'm going with this . . . So I'm just going to go eat!

We need to keep in mind the quality of this protein. In reality, I'm only getting 130-150 g of protein from the good quality sources such as gemma, vega, and soy. The rest of that protein (70g or more) comes from the grains, veggies, legumes, nuts, and seeds. We'll see what happens. I change my diet often and my macros often as well. Trying to see what works best.

Sucked. But I still love will smith. Saw it last night . . . I'm with you Zack. Will was looking jacked!! But the movie could have used some work (i.e. needs a better ending).

First off, thanks for reading Zack and Sea Siren. Both of you inspire me everyday so I'm glad that you two are checking in on me. Zack - I agree, I take in a lot of protein right now and I'm trying to cut it down and add more fats and carbs - especially CARBS!! But I'm also torn about the protein because of the source. Heck, I get 28 grams of protein from the 2 lbs of broccoli I eat during the day. So I almost want to increase my protein because lets face it, broccoli is not a very good source of protein. Sea Siren - I agree, definition is not my problem and for me . .. losing fat is easier than gaining muscle. I need to get over this fear of being fat and JUST EAT!! Sea Siren, I'd like to hear some more of your thoughts. I'll send you a PM and we can either chat that way or continue on in this thread. I'm sure everyone else would love to hear what you have to say. I'm all ears!!

12/28 & 12/29 Both days off from the gym. Normally I would have done cardio on at least one of these days but I need to really minimize the cardio. The only times in my life that I have been able to gain weight have been when I stopped doing cardio. Thus, I have halted the cardio for the time being. I may bring it back, but as of now I'm content with lifting 5-6 days per week. 12/30/07 On tap for today is chest and biceps. I'm actually going to be training with another VBB forum member - Harley - who is in town. This should be fun. We've never met before but talked through PMs for a bit now. My training split this week will be different from last weeks because I'm training with different people. I think on tues and weds I'm going to train with another friend at a different gym - legs and back. This is going to be a tough week - looking forward to this. I'll post stuff from todays workout later today. Tenetive totals for today: Fitday cals - 2454 fat - 62 g carbs - 308 g fiber - 86 g protein - 207 g (Cals - 2618) http://www.fitday.com/WebFit/PublicJournals.html?Owner=kurtjs

12/27/07 LOWER BODY HYPERTROPHY SQUAT PRESS 3 plates x 10 3 plates x 8 4 plates x 12 5 plates x 8 5.5 plates x 4 FRONT SQUATS ATG (haven't done this in ages . . . forgot how tough they are) 95 x 10 95 x 10 95 x 10 WEIRD SQUAT MACHINE 1 plate x 10 2 plates x 10 3 plates x 10 4 plates x 8 ONE LEGGED 45 DEGREE LEG PRESS 1 plate x 10 (each leg) - 3 sets UNILATERAL SEATED HAMSTRING CURL 60 lbs x 10 reps (each leg) - 3 sets LIFEFITNESS ABDUCTOR (SUPERSET WITH HYPEREXTENSIONS) 70 X 15 80 X 10 80 X 10 85 X 8 WEIGHED 45 DEGREE HYPEREXTENTIONS BW X 15 45 lbs plate x 15 - 3 sets STRETCH FOR A COUPLE MINS POST LIFT

Don't worry, the holidays haven't put me off track. The diet hasn't been as clean as I would like, but hell, it's the holidays and I need the damn calories. Workouts: 12/25/07 (X-MAS workout) GOLD'S GYM NEW HAVEN (different gym that I normally train at w/ a bud) UPPER BODY #1 HYPERTROPHY INCLINE BAR BENCH PRESS FLAT DB FLYS WEIGHTED DIPS SEATED BARBELL MILITARY PRESS STANDING SIDE DB LATERALS DECLINE SKULL CRUSHERS ONE ARM OVERHEAD TRI EXTENSION DB LEG PRESS CALF RAISES STANDING CALF RAISES *ALL EXERCISES WERE DONE WITH ONE WARM-UP SET (ABOUT 15 REPS) AND THEN THREE WORKING SETS PYRAMIDING UP THE WEIGHT WITH REPS BEING, 10-12, 8-10, 6-8 12/26/07 UPPER BODY #2 HYPERTROPHY DEADLIFTS 225 X 8 225 X 8 225 X 10 PRONE INCLINE TWO ARM DB ROWS 40'S X 10 40'S X 10 40'S X 10 CLOSE GRIP PULLDOWN 120 X 6 120 X 6 120 X 6 HAMMER STRENGTH HIGH ROW 70 EA. SIDE X 10 70 X 10 70 X 10 SEATED DB SHRUGS (MUCH TOUGHER SEATED VS. STANDING) 60 X 10 60 X 12 60 X 12 STANDING BEHIND THE BACK SMITH SHRUGS 225 X 12 225 X 12 225 X 12 SEATED ALT DB BICEP CURLS (WAS SPENT BY THIS TIME) 25 X 8 25 X 8 25 X 8 DIET http://www.fitday.com/WebFit/PublicJournals.html?Owner=kurtjs THE TOTALS AND FOODS LISTED HAVEN'T ALWAYS BEEN CONSUMED THE LAST COUPLE OF DAYS. MORE CALS HAVE BEEN TAKEN IN THAN LISTED. TODAY IS LEG DAY (HYPERTROPHY), HAVE TO GET SOME GOOD CARBS IN.

first off . . . pumping iron is one of my favorite movies ever. Second, the partial reps are to keep the muscle under constant tension, which many people feel is key to hypertrophy. When you extend fully, lets say on a benchpress, the triceps come into play at the end, and then the elbows lock out and the pressure is on the joints and off of the muscle. If you never go to full extension, the muscle is contantly working. I had a history teacher in high school who was a powerlifter. This was the first time in my life I ever saw someone bench heavy and all the reps were partials. It blew my mind.

12/24/07 Workout between meals #1 and #2 ABS vert. bench leg raises 25 x 4 SUPERSET THESE TWO weird machine crunch 25 x 4 hammer strength oblique machine (each side) 90 x 12 110 x 12 110 x 15 CARDIO!! (trying to cut back on cardio . . . need to get big) 31 mins. on the lifefitness recumbant bike (+5 min cooldown = 36 min total) Resistance level = 13 Program = random Distance = 10.17 miles Cals burned = 360 Goal while riding = always keep RPM over 75 the recumbant bike is tougher than the upright!! I wanted to keep the RPM over 80 but it just wasn't happening.

(12/24/07) 1. GEMMA PROTEIN OATS FLAX SEEDS GRAPEFRUIT 2. NOW fermented soy protein powder OATS GOJI BERRIES 3. GEMMA PROTEIN BROWN BASMATI RICE GREEN BEANS AVOCADO 4. GEMMA PROTEIN BROWN BASMATI RICE GREEN BEANS AVOCADO 5. VEGA SMOOTHIE OATS GREEN BEANS 6. VEGA MIXED GREENS (W/ SALT FREE SPIKE AND BRAGG'S APPLE CIDER VINEGAR) http://www.fitday.com/WebFit/PublicJournals.html?Owner=kurtjs FAT: 71g CARBS: 284g FIBER: 83g PROTEIN: 167g CALORIES: 2443cals (fitday cals: 2314)

DAMN!! Is that 9 wheels on each side? That's some heavy weight. Becareful Josh, you're going to have to buy some new pants soon for those tree trunks.

Thanks Josh. I'm pretty anal about what I eat and what I do when I'm in the gym. I like to have a plan and dominate it!!!

LOWER-BODY STRENGTH/POWER WORKOUT: (12/23/07) SQUAT (ATG) couple warm up sets 135 x 5 135 x 5 155 x 5 155 X 5 155 X 5 LEG EXTENSION 110 x 10 110 x 10 HACK SQUAT 140 (+ SLED) x 3 140 (+ SLED) x 5 140 (+ SLED) X 5 LYING LEG CURL 100 x 8 100 x 8 STIFF LEGGED DEADS W/ DBs 70's x 5 80's x 5 100's x 5 100's x 5 100's x 5 ABDUCCTOR 7 x 8 7 x 8 SUPERSET THESE TWO EXERCISES 7 x 8 SEATED CALF RAISES 125 x 8 125 x 8 125 x 8 This was a good workout. I'm really trying to work on my squat form. I used to go much heavier but wasn't even beaking 90 degrees. I'm now getting a FULL ROM and I really feel it in the legs. Just have to get that weight up. Same with the dumbell deadlifts. I had a great ROM today. I touched my feet on every rep. The abducctor work is thrown in there because I was noticing a couple weeks ago on my heavy leg pressing that my knees were starting to go in ("knock knee" = not good). Have to get that glute medius stronger. [/u]

Today’s meals: (12/23/07) 1. GEMMA PROTEIN OATS FLAX SEEDS GRAPEFRUIT 2. NOW fermented soy protein powder EZEKIEL CINNAMON RAISIN BREAD GOJI BERRIES 3. TOFU (nasoya lite firm) BROWN BASMATI RICE MUSHROOMS WALNUTS CARROTS 4. TOFU (nasoya lite firm) BROWN BASMATI RICE GREEN BEANS WALNUTS CARROTS 5. TEMPEH (soy boy) BROWN BASMATI RICE GREEN BEANS 6. VEGA GREEN BEANS 7. GEMMA PROTEIN PEANUT BUTTER (PB) http://www.fitday.com/WebFit/PublicJournals.html?Owner=kurtjs FAT: 79g CARBS: 291g FIBER: 70g PROTEIN: 182g CALORIES: 2603cals (fitday cals: 2469)

I'm looking forward to seeing Robert Cheeke in 09'. REPRESENT!!

Thanks Josh. Just trying to give vegean bodybuilding a good name!!

Back from the workout and thought I would update: UPPER-BODY STRENGTH/POWER WORKOUT: FLAT BENCH couple warm up sets 125 x 5 130 x 5 135 x 5 INCLINE DB PRESS 50 x 6 50 x 5 SEATED CABLE ROWS 140 x 5 140 x 5 140 x 5 WIDE GRIP PULL-US BW x 8 BW x 8 SEATED DB MILITARY PRESS 45 x 5 45 x 5 45 x 5 REVERSE PEC-DEC 70 x 10 90 x 10 100 x 8-10 DECLINE CLOSE GRIP BENCH PRESS 115 x 5 120 x 5 125 x 5 PINWHEEL DB HAMMER CURLS 30 x 6 35 x 6 35 x 6 This is the first time I'm trying a split like this. I just finished up a 16 week program and I'm trying to fool around over this winter break and then start a 12 week powerlifting program once the semester starts up again (Jan 22). I tried a lot of exercises that either (a) I haven't done in a while or (b) that I've never done, thus the pyramiding in weight. Next week when this day comes I'll try and either start at the highest weight I hit today or go a bit above, well see how I feel when the time comes. Overall today, I felt great. I went early so the gym was busy but there was a guy benching next to me who offered to spot me, which was very nice. Must be the X-mas spirit. Time to eat.

Today’s tentative meals: (12/22/07) 1. GEMMA PROTEIN OATS FLAX SEEDS GRAPEFRUIT 2. NOW fermented soy protein powder EZEKIEL BREAD ORANGE 3. TOFU (nasoya lite firm) SWEET POTATO MUSHROOMS GUACAMOLE 4. TOFU (nasoya lite firm) SWEET POTATO MUSHROOMS GUACAMOLE 5. TEMPEH (soy boy) OATS MUSHROOMS 6. VEGA MUSHROOMS 7. GEMMA PROTEIN PEANUT BUTTER (PB) http://www.fitday.com/WebFit/PublicJournals.html?Owner=kurtjs FAT: 78g CARBS: 279g FIBER: 70g PROTEIN: 181g (on fitday they subtract fiber cals from the total. I don't like this so I just add it up myself from the totals above, thus the difference in cals seen on fitday versus this total) CALORIES: 2542cals (fitday cals: 2445) WORKOUT: UPPER BODY STRENGTH/POWER WORKOUT

12/21/07 Workout between meals #4 and #5 CARDIO!! One of the most intense bike rides I've ever had!! 51 mins. of hell on the lifefitness upright bike (+5 min cooldown = 56 min total) Resistance level = 13 Program = random Distance = 17.32 miles Cals burned = 630 Goal while riding = always keep RPM over 80 my glutes are actually stiff this morning from this ride

I think it’s about time I start a little journal/blog/log. I just had my last exam of the semester yesterday and I woke up this morning and feel very . . . NICE! It’s nice not to have to run to the books and read. I’m going to start using the little bit of down time I have now to keep a little log. Once the semester starts up again I won’t be able to update as much, but we’ll see what we can do. I’ll try and post nutrition and workout stuff. I get a lot out of reading other people’s logs and I hope people will get something out of this. Today’s tentative meals: (12/21/07) 1. NOW fermented soy protein powder OATS FLAX SEEDS GOJI BERRIES 2. PEANUT BUTTER (PB) EZEKIEL BREAD ORANGE 3. TOFU (nasoya lite firm) SWEET POTATO BROCCOLI WALNUTS 4. TOFU (nasoya lite firm) SWEET POTATO BROCCOLI WALNUTS 5. TEMPEH (soy boy) EZEKIEL BREAD BROCCOLI 6. GEMMA PROTEIN PEANUT BUTTER (PB) EZEKIEL BREAD BROCCOLI 7. VEGA http://www.fitday.com/WebFit/PublicJournals.html?Owner=kurtjs FAT: 87g CARBS: 272g FIBER: 74g PROTEIN: 179g (on fitday they subtract fiber cals from the total. I don't like this so I just add it up myself from the totals above, thus the difference in cals seen on fitday versus this total) CALORIES: 2587cals (fitday cals: 2476)