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LongTimeVegan

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  1. I finally found time to finish updating my log from the time that the board was down.

     

    Sunday January 20, 2008:

     

    DB Flat Press:

    8 x 75lb DBs (warm-up set)

    6 x 95lb DBs

    6 x 100lb DBs

    4 x 100lb DBs

    5 x 95lb DBs

    5 x 95lb DBs

     

    Incline DB Press:

    6 x 75lb DBs

    7 x 75lb DBs

    7 x 75lb DBs

    6 x 75lb DBs

    5 x 75lb DBs

     

    Decline BB Press:

    6 x 185lbs

    6 x 185lbs

    3 x 185lbs

    6 x 155lbs

    6 x 155lbs

    Close Grip DB Press (palms-in):

    4 x 60lb DBs

    6 x 50lb DBs

    6 x 50lb DBs

    6 x 50lb DBs

    6 x 50lb DBs

     

    Shoulder Height Cable Crossovers:

    8 x 50lbs

    8 x 50lbs

    8 x 50lbs

    7 x 50lbs

    10 x 45lbs

     

    Incline BB Press:

    26 x 45lbs

    17 x 65lbs

    11 x 85lbs

    7 x 105lbs

    17 x 45lbs

    (these were done with no rest between sets, just time needed to add additional weight, or take it off in the case of the last set)

     

    Managed two sets of flat-press with 100lb dumbbells tonight. Other than that, nothing special to report. A few reps of progress on incline dumbbell press. Really weak on everything else. The weird incline BB press thing at the end was just my attempt to fully destroy anything left in my chest. I did them really fast.

     

    For the past couple weeks, I've been experiencing more burn, pump, and soreness than ever before in the muscle groups that I've been targeting. The weird thing is, my progress has slown down as compared to before, (when I'd only experience minor burn and muscle soreness).

     

    The break from the routine has been fun, but I think it's time to go back to doing what works best for me. This means I'll be starting another 6-week workout cycle tomorrow.

     

    Here is the basic format I'll be using:

     

    Day 1: Chest/Back/Calves

    Day 2: Biceps/Triceps/Shoulders

    Day 3: Legs

    Day 4: Chest/Back/Calves

    Day 5: Biceps/Triceps/Shoulders

    Day 6: Legs

    Day 7: Rest

     

    Weeks 1-2:

    3 Sets of 10-12 reps for each exercise

    Eight exercises total each day, arranged into two-exercise compound sets with 90 seconds rest between each exercise/set.

     

    Weeks 3-4:

    4 Sets of 8-10 reps for each exercise

    Eight exercises total each day, arranged into two-exercise supersets, with no rest between exercises 1-2 in each set, then 1-3 minutes rest before beginning again.

     

    Weeks 5-6:

    5 Sets of 6-8 reps for each exercise

    Eight exercises total each day, arranged into four-exercise supersets, with no rest between exercises 1-4 in each set, then 1-3 minutes rest before beginning again.

     

    I'll find a way to change up some exercises from the last couple times around in an attempt to keep things interesting.

     

    -Chris

  2. Friday January 18, 2008:

     

    BB Squats (to parallel):

    135lbs x 6 (warm-up set)

    3 x 225

    5 x 205lbs

    5 x 205lbs

    5 x 205lbs

    5 x 205lbs

     

    BB Lunges:

    6 x 135lbs

    6 x 135lbs

    6 x 135lbs

    6 x 145lbs

    6 x 155lbs

     

    Straight-Leg Deadlift:

    6 x 185lbs

    6 x 195lbs

    6 x 205lbs

    6 x 205lbs

    6 x 205lbs

     

    Plate Loaded Leg Press:

    6 x 430lbs

    6 x 450lbs

    6 x 470lbs

    5 x 470lbs

    6 x 450lbs

     

    Leg Extension Machine:

    8 x 225lbs (tried a different machine for this set)

    6 x 150lbs (switched to another machine I hadn't tried yet)

    6 x 150lbs

    8 x 150lbs

    6 x 150lbs

     

    Standing One-Leg Ham Curl Machine:

    8 x 65lbs

    6 x 70lbs

    6 x 75lbs

    6 x 75lbs

    6 x 75lbs

     

    Plate Loaded Seated Calf Press:

    8 x 135lbs

    8 x 135lbs

    8 x 145lbs

     

    Donkey Calf Machine:

    16 x 105lbs

    18 x 60lbs

    22 x 30lbs

     

    (Calf Press and Donkey Raises were superset with no rest between exercise 1 and 2, then 90 seconds rest before beginning again)

     

    Leg Raises:

    14,14,10,8,9 reps

     

    This was a really weird workout... I was super weak on squats tonight, failing after only 3 reps with 225lbs. I have NEVER experienced total failure squatting before, and luckily I had the rack set up right so I could just duck out without creating a big crashing scene in my gym. The really strange part is that my legs gave out, not my back. Every other time I've come close to failing, it's always been my back that was starting to collapse...

     

    I've spent a great deal of time trying to figure out what the deal was, and it seems like there could be three potential causes for this: Firstly, I've been practicing sitting in the "third-world squat" position in an attempt to improve my squats. (article about this in T-nation). This may be changing the geometry of my squatting, transferring more weight to my legs. The second possibility is that I'm just weak because I haven't done Narrow Stance Back Squats in 2 weeks. Third possibility is that I've been working the 5 x 6 set structure for too long and it's time to go back to higher reps, lighter weight for a couple weeks.

     

    Other than squats, I had a sick workout!!! :twisted:

     

    >> Did a set of BB Lunges with 155lbs!

    >> Three set of six with 205lbs on the Straight-Leg Deadlift!

    >> New PR on the Plate Loaded Leg Press!

    >> PR on the Ham Curl Machine!

     

    -Chris

  3. Thursday January 17, 2008:

     

    Incline Curls:

    6 x 50lb DBs

    6 x 50lb DBs

    6 x 50lb DBs

    6 x 50lb DBs

    4 x 50lb DBs

     

    Tricep Cable Pushdown:

    6 x 90lbs

    6 x 100lbs

    6 x 100lbs

    6 x 100lbs

    4 x 110lbs

     

    Reverse Grip EZ Bar Curls:

    6 x 80lbs

    6 x 85lbs

    6 x 85lbs

    6 x 85lbs

    6 x 85lbs

    6 x 85lbs :D

     

    DB Tricep Kickbacks:

    6 x 35lbs

    6 x 35lbs

    6 x 35lbs

    6 x 35lbs :D

    6 x 30lbs

     

    Preacher Curls:

    6 x 70lbs

    6 x 70lbs

    6 x 70lbs

    6 x 70lbs

    5 x 70lbs

     

    One Arm DB Rows:

    6 x 100lb DB

    6 x 100lb DB

    6 x 100lb DB

    6 x 100lb DB

    6 x 105lb DB

  4. Tuesday January 15, 2008:

     

    Today I focused on shoulders and also did the second half of that calf routine I found online.

     

    Seated BB Overhead Press:

    10 x 45lbs (Warm-Up)

    6 x 120lbs

    6 x 120lbs

    6 x 135lbs

    6 x 135lbs

    8 x 115lbs

     

    Arnold Presses (no back support):

    5 x 45lb DBs

    6 x 45lb DBs

    6 x 45lb DBs

    6 x 45lb DBs

    6 x 45lb DBs

    DB Front Raises:

    6 x 45lb DBs

    6 x 45lb DBs

    6 x 45lb DBs

    6 x 45lb DBs

    6 x 45lb DBs

    DB Lateral Raises:

    6 x 35lb DBs

    6 x 35lb DBs

    6 x 35lb DBs

    5 x 35lb DBs

    5 x 35lb DBs

     

    Upright Rows:

    8 x 95lbs

    6 x 105lbs

    6 x 105lbs

    6 x 105lbs

    7 x 95lbs

     

    Standing Calf Raise Machine:

    10 x 140lbs

    10 x 130lbs

    10 x 100lbs

    (these were performed with a 2 second pause at the top of each rep, and no rest between sets)

    ** 90 seconds rest **

    10 x 100lbs

    10 x 80lbs

    8 x 60lbs

    (these were performed with a 2 second pause at the top of each rep, and no rest between sets)

    ** 90 seconds rest **

    10 x 70lbs

    8 x 50lbs

    8 x 30lbs

    (these were performed with a 2 second pause at the top of each rep, and no rest between sets)

     

    Leg Raises:

    12,10,8,8,6 Reps

     

    I'm pretty happy about my numbers on the BB Overhead Press. I feel strong when I'm doing 135lbs. I used to be totally amazed when I saw people do that, so it's nice to finally be doing it myself.

     

    Had a PR on the upright rows tonight doing 3 sets with 105lbs.

     

    I thought the drop set calf routine would be easy, but my calves were in serious pain for the last few sets. I was trying for 10 reps on each set, but only made 8 on a few, even though the weight was getting really light toward the end.

     

    -Chris

  5. Its not really being informed, because all we see is the symptoms and the media doesnt care to inform us about the REAL CAUSES.

    You would probably like "Democracy Now", I think it is one of the best daily news broadcasts;

     

    A daily TV/radio news program, hosted by Amy Goodman and Juan Gonzalez, airing on over 650 stations, pioneering the largest community media collaboration in the U.S.

     

    http://www.democracynow.org/

     

    I think its on the "LINK-TV" channel on Direct TV, as well as a bunch of radio stations. Or you can check it out online.

     

    -Chris

  6. I also must admit, I don't get why things have to "cycle" or why we have to stop for a certain amount of time???

     

    Is it like creatine, where the thought is that if we totally depend on it our bodies will stop producing it or something like that, which is why we cycle?

     

    I really don't know much about this.

    I think many pre-workout drinks (NO Explode, etc.) contain some form of creatine.

     

    1. I usually drink some caffeine water about two hours before my workout.

     

    2. About 30-60 minutes before I leave for the gym I will also eat some hemp or gemma powder mixed with water, as well as some carbs (berries, pita with hummos, etc.).

     

    3. Then I take 2.5g Creatine Ethyl-Ester and 2g L-Glutamine mixed with water right before I leave for the gym.

     

    I've read that creatine and caffeine together is not ideal, so that's why I do the caffeine a while before my workout.

     

    -Chris

  7. I can tell you that super-setting without BCAAs don't do much for me. My trainer is rather fond of SS and I've seen no gains for months. I think that BCAAs might be the answer, rather than the super-setting, if only because many see gains with them when not super-setting. I'd be interested in anyone else's gains with super-sets.

    I think the key to making gains with supersets is to cycle them for relatively short periods.

     

    For instance, take whatever your workout routine is, and apply this:

    3 sets of 10-12 reps for 2 weeks, using TWO-EXERCISE COMPOUND SETS

    4 sets of 8-10 reps for 2 weeks, using TWO-EXERCISE SUPERSETS

    5 sets of 6-8 reps for 2 weeks, using FOUR-EXERCISE SUPERSETS

     

    The total number of reps you complete in each phase is about the same, but the intensity is higher in weeks 3-4, and very intense during weeks 5-6. If you're looking to constantly shock your body, give it a try.

     

    It ends up taking about the same amount of time to complete each variation of the workout throughout the entire 6 weeks. I use this with an 8 exercise routine, and I almost never spend more than 60 minutes in the gym.

     

    -Chris

  8. Monday January 14, 2008:

     

    DB Flat Press:

    6 x 75lb DBs (warm-up)

    6 x 95lb DBs

    5 x 100lb DBs <<<

    5 x 95lb DBs

    5 x 95lb DBs

    5 x 95lb DBs

     

    Incline DB Press:

    6 x 75lb DBs

    6 x 75lb DBs

    6 x 75lb DBs

    6 x 75lb DBs

    5 x 75lb DBs

     

    Decline BB Press:

    8 x 155lbs

    6 x 185lbs

    6 x 185lbs

    4 x 185lbs

    5 x 165lbs

     

    DB Flys:

    6 x 45lb DBs

    6 x 45lb DBs

    6 x 40lb DBs

    6 x 40lb DBs

    5 x 40lb DBs

     

    Decline Cable Flys:

    5 x 50lbs

    6 x 50lbs

    6 x 50lbs

    7 x 50lbs

    6 x 50lbs

     

    Incline Cable Flys:

    8 x 50lbs

    8 x 50lbs

    6 x 60lbs

    5 x 60lbs

    7 x 50lbs

     

    Shoulder Height Cable Flys:

    5 x 50lbs

    6 x 50lbs

    6 x 50lbs

    7 x 50lbs

    7 x 50lbs

     

    Close Grip DB Flat Press (palms-in):

    7 x 50lb DBs

    6 x 55lb DBs

    6 x 60lb DBs

    5 x 65lb DBs

    4 x 65lb DBs

     

    Pushups (medium grip on knuckles):

    8,8,8,8,7 reps

     

    Today was another attempt at complete chest destruction. I'm really having fun taking a break from my regular routine so I can work on stubborn muscles.

     

    I normally try to avoid working chest on Mondays, because everyone and their mom thinks Monday is THE DAY to work chest. I went pretty late, and it actually wasn't that bad.

     

    Oh, by the way, did I mention yet that I flat pressed 100lb DBs tonight?

     

    I thought it would be at least another month before I could push that much, but I just went for it tonight and surprised myself. My chest was definitely rocked after that. The other sets with 95lb dumbbells were challenging.

     

    Managed 185lbs for three sets on the Decline Press which is also an improvement over last chest workout. I did a bunch of Cable Fly work after that, at which point my chest was completely fried.

     

    My chest was burning like crazy on the Close Grip DB Presses! After that I did a few sets of pushups and only made like 8 reps per set...

     

    I took me 90 minutes to complete 46 sets. I felt like I was at the gym forever! I can't remember the last time I was there for that long.

     

    I'm pretty sure this is the most rocked my chest has ever felt.

     

    -Chris

  9. Sunday January 13, 2008:

     

    Front Squat (way past parallel):

     

    8 x 45lbs (warm-up)

    5 x 95lbs

    5 x 115lbs

    5 x 135lbs

    5 x 135lbs

    5 x 135lbs

     

    Barbbell Lunges:

     

    5 x 115lbs

    5 x 135lbs

    5 x 135lbs

    5 x 135lbs

    5 x 145lbs <<<

     

    Plate Loaded Hack Squat Machine:

     

    8 x 90lbs

    5 x 140lbs

    5 x 150lbs

    5 x 150lbs

    5 x 150lbs

     

    Seated Leg Extension:

     

    6 x 180lbs

    5 x 180lbs

    5 x 180lbs

    5 x 180lbs

    5 x 190lbs

    5 x 200lbs

     

    Plate Loaded Seated Calf Press:

     

    10 x 135lbs

    5 x 145lbs

    5 x 155lbs

     

    Donkey Calf Raises:

     

    15 x 150lbs

    18 x 90lbs

    20 x 60lbs

     

    (Calf Press and Donkey Calf Raises were superset with no rest between exercise 1-2, then 60 seconds rest before beginning again)

     

    Standing Calf Raises:

     

    15 x 100lbs

    15 x 90lbs

    14 x 90lbs

    15 x 80lbs

    13 x 80lbs

    14 x 70lbs

    14 x 70lbs

    13 x 70lbs

    17 x 60lbs

     

    (Standing Calf Raises were done with 1 second pause at top. 60 seconds rest between each set)

     

    Today I targeted my quads and calves.

     

    I've never done front squats before, so that was fun. Got the hang of it by the second set, and was on my way. I went REALLY DEEP on these! I went basically half-way between parallel and touching my hams to calves.

     

    Barbbell Lunges were fun too. My PR for these used to be 95lbs for reps, but tonight I did a set with 145lbs!!!

     

    Went really heavy on the Leg Extension, while still keeping controlled motion and pause at top of each rep. I think 140lbs was my old PR for this, so this is a really dramatic increase. This may also have to do with the fact that I always do these after squatting heavy, which I didn't do tonight. Whatever the case, I'm very happy.

     

    The structure of the three calf exercises were taken from a calf workout I found looking around online. My calves feel pretty rocked, so I think I'll try the other part of the workout in a couple days.

     

    -Chris

  10. So I was going to take a week off, but my nutrition started falling off. This is an ongoing problem for me. When I work out everyday, I pay really close attention to my nutritional intake. When I don't work out, I slack and don't get the proper nutrition.

     

    So after three days off, I went back at it.

    Saturday January 12, 2008:

     

    DB Overhead Press:

     

    8 x 45lb DBs

    5 x 60lb DBs

    5 x 65lb DBs

    5 x 65lb DBs

    5 x 70lb DBs <<<

    4 x 65lb DBs

     

    Arnold Presses:

     

    6 x 35lb DBs

    5 x 40lb DBs

    5 x 45lb DBs

    5 x 45lb DBs

    5 x 45lb DBs

     

    DB Front Raises:

     

    5 x 30lb DBs

    5 x 35lb DBs

    5 x 40lb DBs

    5 x 40lb DBs

    6 x 40lb DBs

     

    Wide Grip Pullups:

     

    6,6,6,5,4 reps

     

    DB Lateral Raises:

     

    5 x 30lb DBs

    5 x 35lb DBs

    5 x 35lb DBs

    5 x 35lb DBs

    5 x 35lb DBs

     

    Wide Grip Lat Pulldown:

     

    5 x 180lbs

    5 x 190lbs

    5 x 190lbs

    5 x 180lbs

    5 x 170lbs

     

    Leg Raises:

    10,8,8,6,6 reps

     

    Today was mainly a shoulder day, but I threw in some Pullups/Pulldowns as well. I looked at my back the other day, which I haven't done in a couple months... My "v-taper" is really suffering from all the squats I've been doing. My mid-section is definitely much bigger than a couple months ago (muscle, not fat ).

     

    So 65lb DBs is a PR for me on the Overhead DB Press, but who cares because I did a set with 70lb DBs!!! Yeah, buddy!

     

    I've never done Arnold Presses before, so I decided to try them tonight. I kept the weight light so I could practice my form. Did these seated without any back support, which was a little challenging at first.

     

    Haven't done DB front raises in a couple years, so I threw those in as well. I honestly can't remember how much I used to lift on these...

     

    Made some PRs on both DB Lat raises and Wide Grip Pulldowns.

     

    All in all, a really great workout. I am cycling OFF creatine ethyl-ester for a couple weeks, so I was expecting my strength to drop off a bit, but so far I'm doing really good!

  11. I try and by organic whenever possible.

     

    Not just for my own health either; I don't like the idea of farm workers having to labor around chemical fertilizers and pesticides just so I can eat cheaper food. I doubt many farm workers are given health-insurance through their jobs, so if they get sick, their employers can just tell them to get lost. This seems true in the US, so I imagine it's WAY WORSE in other countries without protections in place (and enforced) to protect workers.

     

    In addition to the workers who are exposed to this stuff directly, the people in the communities near the farms have to live with polluted water from all the pesticide and fertilizer runoff.

     

    -Chris

  12. Hey Pink,

     

    I've never been seriously overweight like some of the others who have been debating the topic, so I can't comment on that.

     

    From looking at your schedule, I do have a suggestion to make. If you can find a way to do your cardio first thing in the morning (before eating breakfast) you will probably see way more dramatic results. I did cardio for years at various times of the day and never seemed to cut the fat... When I've been religious about doing it first thing in the morning on an empty stomach (drink some water before and during workout) the fat really starts to melt away.

     

    From what I've read, this is because your body doesn't have any carbohydrates to burn first thing in the morning (you haven't eaten in many hours). As a result, your body goes directly to the fat stores (triglycerides) for the energy required to do the work. Some people claim that you burn 300% more body fat this way. I don't know if that claim is accurate, but I do know that the only time I've ever really gotten fast results doing cardio was when I performed it in this manner.

     

    I know it sounds crazy, and many people are like "I could never do cardio on an empty stomach..." but many of these people have never tried it. When I first started doing this, I would sometimes experience some nausia or light-headedness during my workout, but it would always go away in a minute or two if I just sucked it up and kept going.

     

    Keeping a food log with carb/fat/protein totals for each day helps as well. It's a lot of work, but it does help, and if you can manage that, you could then maybe look into "caloric cycling" which could possibly speed your progress even more.

     

    HTH,

    Chris

  13. Tuesday January 8, 2007:

     

    DB Flat Press:

    8 x 70lb DBs (warm-up set)

    5 x 90lb DBs

    5 x 95lb DBs

    5 x 95lb DBs

    4 x 95lb DBs

    5 x 90lb DBs

     

    Incline DB Press:

    5 x 80lb DBs

    5 x 75lb DBs

    5 x 75lb DBs

    5 x 75lb DBs

    5 x 75lb DBs

     

    Decline BB Press:

    8 x 155lbs

    5 x 175lbs

    5 x 175lbs

    5 x 185lbs

    4 x 185lbs

     

    DB Flys:

    5 x 45lb DBs

    5 x 40lb DBs

    5 x 40lb DBs

    5 x 40lb DBs

    5 x 40lb DBs

     

    Decline Cable Flys:

    6 x 50lbs

    5 x 60lbs

    5 x 60lbs

    5 x 60lbs

    5 x 60lbs

     

    Incline Cable Flys:

    5 x 45lbs

    6 x 50lbs

    5 x 60lbs

    5 x 60lbs

    5 x 60lbs

     

    Seated Calf Press: 400lbs x 22,28,14,15,14 reps

    Pushups (medium grip on knuckles): 15,12,12,12,11 reps

    (These were superset by performing exercises 1-2 with NO REST between exercises, then 1 minute rest before beginning again)

     

    I decided to spend this week focusing on muscles that are lagging behind. That will give me some time to decide on a new training routine.

     

    Tonight was an all out attack on the chest.

     

    I don't know if my gym just got 95lb DBs, or if they were there all along and I just couldn't ever find them. Regardless, they were there tonight, and I couldn't resist trying to flat press them. This was my first time pushing 95's so I was pretty happy that I knocked out three sets. My chest was pretty much rocked after that, so no new PR's on the other exercises.

     

    I decided to try Decline BB Press and Flat Bench Flys since I haven't done those over six months (maybe more). My chest was already depleted, but it felt good to change things up a bit.

     

    My chest was so sore by the time I got to the Calf Press! I was almost afraid to try pushups for fear that I'd look like a fool only being able to do 3 or 4. As it turns out, I still had a little left, and was able to knock five sets as planned.

     

    It took me 65 minutes to complete 40 working sets. This workout definitely felt REALLY EASY after two weeks of supersetting 4 excercises at a time.

     

    I think I'm going to work shoulders tomorrow, quads and calves the next day, then repeat.

     

    -Chris

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