Loser's Log

[Big Rick Rock]

Now the bad....I never had the feeling the db rows were really targeting what they were supposed to. It just seemed like I had too much of my arms involved in the pulling.

Try using wrist straps. It will allow you to stop worrying about your GRIP so you can just concentrate on your PULLING...

Its always worked for me when working the LATS....

Make sure Omega says it is OK first... Not my forum you know. LOL

 

[OMEGA]

Straps are an EXCELLENT IDEA

 

[OMEGA]

Questions

1. Is the order you listed the exercises set or does it matter which ones are done first?

2. Tomorrow and friday will be my last days to work out this week. So how do I fit everything into 4 days a week instead of 5?
.

1)Yes,you have to follow the order, because its works best that way after trial and error with others and myself.

2) for you you have to do
3 days on, ONE day OFF
then The circuit workout, then 2 days OFF, then Repeat

 

[big loser2]

This is actually my log for Saturday since I am only on the 4 day a week routine. The superset routine is something that was new for me. To be honest it actually felt pretty good. I was not really worried about the weights but ended up with a really good pump at the end. Now I decided to skip the 20 minutes of cardio because I had to go home and cut my grass. That ended up taking an hour so I figured it was a good trade off.

I did realize that the only time I will be able to do the superset routine is on Saturday because there are less people in the gym. So it looks like my new schedule will be Tuesday, wednesday, Thursday and Saturday. I can actually work with that schedule and not be a zombie because of lack of rest.

I will be starting my diet tomorrow so I am curious as to how that goes because it seems like a lot less food than I am used to but that would also explain my bf%.

Oh well be back on Tuesday

PS.. BRR I will try the straps this week. Thanks for the help

 

[OMEGA]

Hey I am reworking your diet


you should by HIGHER carb multi grain Bread ( at least 30 grams per slice)

and 5 pound jug of Protein Power ( whey )
Vitamin shoppe has a deal for 25 bucks

ps if you want to workout 4 days consecutive you Can do this too if time becomes an issue:

Day 1
Push Day ( chest ect)
finish with 20 minutes of Cardio
Day 2
Pull Day ( Back etc)
finish with 15 minutes of LIGHT Cardio
Day 3
Legs, Abs ( no cardio after)
Day 4
Circuit:
do these back to back for a repeat of 5
Only do between 12-20 reps, NOTHING too heavy.

Chest Press ( machine)
Bent over rows
Military Presses
Shrugs
Barbell Curls
Tricep Pressdowns

( I have no legs on this day since you did them the day before and and cardio the days before that.)

REPEAT

PS enjoy the Circuit ad NEVER worry about weight

it more of a feel good fun/ endurance thing

go for cardio fatigue and just that over all pumped feeling

 

[OMEGA]

Diet

Break fast
3 Whole SOFT Boiled Eggs, season with Salt and Pepper
1.2 serving of Muscle Milk, but add 1.5 Scoops of Pure Whey Protein
2 pieces of Toast
I use this bread, it has grams per Slice:
http://www.miltonsbaking.com/ProductInfo.aspx?productid=101

Lunch
Same bread, but use double Chicken or Turkey, add leafy greens, a slice of cheese, Mayo and Mustard.

Dinner.
Salad of ANY kind, make it colorfull
and ALWAYS have Red meat every third Dinner.

The key to Dinner is to make it really protein Heavy, I will have 2 Chicken Breast or two Lean Hamburgers etc.......


Liquid Snack: half muscle milk. 1.5 scoops of whey.

POST workout Drink: half muscle milk. 1.5 scoops of whey. 1 serving of a creatine, 1 banana

 

[big loser2]

Second week, day 1

It took me driving around the parking lot for 10 minutes trying to make sure I parked close to the door in preparation the wobbly legs afterwards. I must admit that tonight felt really good. I still feel like my endurance is the killer and not the weight but that seems to be much better than last week. Its kind of an odd feeling that you know you have the power to push the weight but the body just seems to give out. I did have one screw up on the order. I did the squats after the leg presses. Missed the calf raises inbetween but took care of them after the squats and the second set after abs just to get everything in. One other note is that I am using the power rack for squats instead of the smith machine. The reason is because of only one smith machine and its usually a line to get to it.

My weights used are below for the mass exercises as requested.

Leg Press 180 270 320 360 270 - I can up these a little next week
Squat 90 135 185 225 185 - These should also go up next week(maybe)

BL2

PS, Omega you have a PM

 

[OMEGA]

You want to do Leg Presses First

THEN squats ( I prefer Smith for Quad Isolation)

 

[big loser2]

The leg press then the squat I got correct. I just forgot about the calf raises inbetween. Which was just plain stupid on my part since everything is on my list that I take to the gym. I always bring a paper that has the exercises, reps, order(oops), weights used the previous week, and little notes to let me know if I should add or drop the weight. I can actually tell you all of that information from a year ago. I know its a little anal but it lets me keep track of everything.

 

[Self-Inflicted]

Sounds far from anal to me. I wish I was doing this before starting this program instead of relying on memory.