MWM5s log, start date 5/1/08 (PICS)

[mwm5]

Will be adding all my info tonight or when I get in to work tomorrow. Wanted to start the thread while I had a couple minutes before getting off work for the day.

 

[OMEGA]

Yay!

 

[mwm5]

Ok, i have time to add a few things.

Stats:
25yrs old
5'11"
180lbs
0 cycles under my belt

Goal:
Someday to be 200lbs and as lean/leaner than i currently am.

Some pics from a couple weeks ago, will add more later.

 

[str8nubin]

Nice dude you are like me with mad cuts and vascularity! Damn this is gonna be so fun. Wait till you meet leg day =D

 

[mwm5]

Nice dude you are like me with mad cuts and vascularity! Damn this is gonna be so fun. Wait till you meet leg day =D

i actually did the leg workout lastnight. it was fun

 

[str8nubin]

I cheated and did some of this last week... already see a big difference between this insanity and the diet. Calves came up a little even. Can't wait to get the routines =)

 

[OMEGA]

i actually did the leg workout lastnight. it was fun

if you had fun you did it wrong

 

[sopac]

yeah i could barely drive my car the first time i did legs.....couldnt even press down on the clutch

 

[str8nubin]

I walked to the gym, limped home, hands and feet up the stairs..

I also should have bought an automatic =(

 

[mwm5]

if you had fun you did it wrong

or i'm just a sick/twisted individual that loves the feeling of totally busted legs. i'm not going to lie on the 20 rep squat i thought i was going to shit my pants, just going to throw that out there!!!!! lol

 

[OMEGA]

right on

 

[mwm5]

right on

my squats looked like this.

225x20
250x15
275x10
300x7
drop 20% to 240x5

pretty sure i floated away from the machine.

 

[mwm5]

of course, i was going to start monday on the new setup/routine. two days ago i got a huge pocket of fluid on my elbow. pretty sure i'm going to have to get it drained. OMEGA do you think i should take a few days off to let it rest or just keep at it????? i have no idea where/why the fluid appeared. feels like jelly under the skin and a decent size.

 

[OMEGA]

i got that under my wrist and hit it with a book very hard to break it up, and it went away

i learned from a gymnast girl that fluid can build up when you work out hard again

 

[mwm5]

I'm a little behind posting (Day 1 and 2). Also i did legs day one to give my swollen elbow some rest. I'm going to the Dr. today or tomorrow to see if i need to get it drained or what is going on with it.


Day 1

Leg press
20X185
15X205
10x235
8x250

Calve
25x140
25x140
25x140

Squat (bad day for me)
20x175
15x205
10x225
8x300
6x275

Calve
20x140
15x175
10x205
8x205
10x185


Day 2

Incline DB
20x50 (think i went to heavy to start, it wore me out!)
15x50
10x50
7x50
8x35

Flat Flyes
20x25
15x30
10x30
7x35
8x25

We dont' have a "hammer press" machine at the gym so i used something called a "rotary press" kind of the same movement i believe

20x70
15x85
8x100

Military
25x75
15x8012x80
10x85
8x90

Press Down
25x60
15x70
12x90
10x100
12x80

One arm
20x30
15x40
12x40
12x40

 

[mwm5]

I can't seem to get my nutritional values you wanted me at. I attached a spreadsheet with meals setup like you proposed. Could you please advise what to add where to get them. Should i add some oatmeal in some where to get the carbs up?

You wanted me at the below.
protein 230
carb 275
fat 75
calories (u didn't specify)

Also incase you were wondering about the "Goat Whey" i use it b/c i'm pretty lactose intolerant and can't do regular whey.

 

[OMEGA]

Yes Please ADD 30-50 grams of carbs in the Form of OAT powder or simple Blended Dry Oats with your shakes

It add a nutty flavor, and alot fiber

O dont Specify Calories or Suscribe to the typical calories recommndations as they are t liberal by far.

Do to the nature of the diet relative to the training, it simply much more efficient this way and effective

 

[mwm5]

Hammer Rows
20x50
15x55
10x55
7x60
8x45 (20% less)

Reverse fly (machine)
20x40
15x25
10x25
12x25

Pulldown
20x80
15x90
10x80

Curl (weight each side)
20x25
15x30
10x30
7x30
8x20 (20% less)

Reverse Curl (cable)
15x60
15x50
15x40 these killed my forearms

 

[mwm5]

Incline
20x45
15x50
10x55
7x60
6x45 (20% less)

Fly
20x40
15x40
10x55
8x70
5x55 (~20% less)

Hammer Press
20x70
15x85
8x100

Military
20x75
15x95
10x105
7x115
8x95 (~20% less)

Press down (cable)
20x70
15x80
10x80
7x80
8x60(~20 less)

Couldn't do the one arm, it killed my elbow that is giving me issues so i did two handed over head cable

20x60
15x60
10x70
12x50

 

[mwm5]

Leg press
20X205
15X235
10x250
8x275
8x235(~20% less)

Calve
25x140
25x140
25x140

Squat
20x200
15x225
10x250
8x300
6x275 (~20% less)

Calve
20x140
15x175
10x205
8x205
10x185 (~20% less)

 

[mwm5]

Incline
20x50
15x55
10x60
7x60
5x45 (~20% less, i was dead)

Pec Dec (all flat benches were being used, gym was PACKED)
20x55
15x60
10x70
7x70
8x40 (~20% less)

Press
20X115
15x115
8x145

Military
20x85
15x100
10x110
7x110
5x85 (~20% less, deaddddddd)

Press down(cable)
20x70
15x80
10x80
7x90
9x60 (~20% less)

Once again one arm killed elbow did weight dips between two benches. something about the one arm aggrivated it, but no other workout does???

20x35 plate
15x35 plate
10x45 plate
10x80 (45&35 plate)

 

[mwm5]

i was following the template to the diet and started to notice i wasn't as "hard" and "sharp" feeling as before. Got to thinking about it and started adding my oatmeal back to my breakfast and i actually have got that look/feeling back now. thought that was interesting. still waiting on my lipoflame stack to come in so i can get that started. very anxiously awaiting!!! lol

 

[mwm5]

also i started doing the leg routine a couple weeks before starting the rest of the routines (before May 1st obv) and no shit i think my vertical has gone up about 4". i have never worked my legs out before and been able to jump extremely well (i'm 5'11" and white). before i could almost get my elbow to the rim, lastnight playing i had a fast break and actually hit the rim with my elbow. the guys said my head was at the rim. my goal has always been to hit my head on the rim, so i'm going to keep destroying dem legs

 

[OMEGA]

Ecxcellent

As far as some lifts which do not click yet, they WILL

as far as some part which kinda ache that will balance out in time

 

[mwm5]

here are a few crappy ones....i need to get the old lady to take them for me, hard to do alone. getting size and more definition. i'm not a good self photographer so i'll update with better pics at later date.

natural pose, not flexing

 

[str8nubin]

Not too shabby, looking thicker up top in the chest and upper back. Skin seems a little thinner too in these. How's the elbow treating you?

 

[mwm5]

Not too shabby, looking thicker up top in the chest and upper back. Skin seems a little thinner too in these. How's the elbow treating you?

doesn't hurt really, still swolen. went to dr. and he said to just put moist warm heat on it.

my upper center back is def popping out and my upper chest has NEVER been filled out like now. i wish i would have taken a before picture back when i started working out in january. still not a huge guy, but big compaired to what i use to be.

 

[str8nubin]

Dude, only since january??? Great discipline then. I don't pack much more muscle than you but I've got considerably more fat. After several years, then 2 years off.

I'm very happy tho everyone is coming along in this class and your pics are further evidence, nice work

 

[mwm5]

u can see my jacked up elbow in this picture

 

[OMEGA]

oh my Gosh lol

Your are Another Winner

WOW I see a Huge Difference too just like the others

I am so glad you started with us, instead of being seduced my the mind set of the Close minded Weight Lifting Forums, and Magazines which are NOT the way to Thrive and do it the right way.

So the fact you wont waste time like I have ,and other older Athletes in our group is extremely satisfying

 

[OMEGA]

still not a huge guy, but big compaired to what i use to be.

Do not worry with 2 or 3 more Sequence repeats you will have More muscle then you need.

 

[bentoverrow]

here are a few crappy ones....i need to get the old lady to take them for me, hard to do alone. getting size and more definition. i'm not a good self photographer so i'll update with better pics at later date.

natural pose, not flexing

man looking good
you look like youre carved out of wood awesome, lots of definition,and im sure your wife loves those abs!

 

[mwm5]

man looking good
you look like youre carved out of wood awesome, lots of definition,and im sure your wife loves those abs!

how dare you use such a vain word like "WIFE." LOL!!!!! this guy isn't married. Thank God.

 

[bentoverrow]

how dare you use such a vain word like "WIFE." LOL!!!!! this guy isn't married. Thank God.

--------------------------------------------------------------------------------

here are a few crappy ones....i need to get the old lady to take them for me, hard to do alone. getting size and more definition. i'm not a good self photographer so i'll update with better pics at later date.

so.... just shacking up I suppose?LOL

well who/what ever the title I guess they like it

 

[mwm5]

so.... just shacking up I suppose?LOL

well who/what ever the title I guess they like it

lol, yea just a gf. she actually hates how much time i spend at the gym, but she'll get over it

 

[mwm5]

so three more days and we get phase 2 correct?

 

[OMEGA]

3-4 days Yes

 

[mwm5]

i will be updating later today, i haven't had time due to work being crazy lately. also been out of the gym for the past 5 days b/c i had unexpected jaw surgery over the weekend. Been doped up on some pain killers and they are killing me, i f'n hate it :-(

 

[OMEGA]

dont worry sokay"

 

[OMEGA]

bbbb

http://www.elitefitness.com/forum/showthread.php?p=8315578#post8315578