zxe003 training journal

[zxe003]

Jkurz-I've never been too bad on residual fatigue from previous workouts, so I don't think that's the case. As for my diet...I'll be starting a more strict and actually "tracked" diet next week. For now, I've been just kinda watching protein and calories. I've been consuming between 190-220 grams of protein a day (for 270lb bw this is way too low...I know) and calories have been somewhere in the 2000-2500 range (I've been trying to keep this low to drop some bf). My t.p.'s and I have been changing some things around from week to week with our routine but it's generally like this: Monday-Chest and Tri's, Tuesday-Back and Bi's, Wednesday-Delts and Traps, Thursday-Bi's, Tri's and Forearms (we're temporarily doubling up on our arms...have gotten great results in the past doing this), Saturday-Legs (Although we've seriously neglected these for like 3 months). You might be on to something with all the pressing movements...I'll check out the thread, thanks.

Suston-I used to throw in more middle weights in my progression to the working set, but have lately gotten really into getting up to the working set right away when energy levels are the highest. Might be time to revisit a more traditional set and rep scheme. As for rest periods, I've still been staying 30-60 secs max between sets. I really like building up my muscle endurance since this is something that I was really lacking naturally before I started training this way. Plus, the pump is a lot greater for me when I keep my rest periods short. Thanks for the input bro.

 

[JKurz1]

Jkurz-I've never been too bad on residual fatigue from previous workouts, so I don't think that's the case. As for my diet...I'll be starting a more strict and actually "tracked" diet next week. For now, I've been just kinda watching protein and calories. I've been consuming between 190-220 grams of protein a day (for 270lb bw this is way too low...I know) and calories have been somewhere in the 2000-2500 range (I've been trying to keep this low to drop some bf). My t.p.'s and I have been changing some things around from week to week with our routine but it's generally like this: Monday-Chest and Tri's, Tuesday-Back and Bi's, Wednesday-Delts and Traps, Thursday-Bi's, Tri's and Forearms (we're temporarily doubling up on our arms...have gotten great results in the past doing this), Saturday-Legs (Although we've seriously neglected these for like 3 months). You might be on to something with all the pressing movements...I'll check out the thread, thanks.

Suston-I used to throw in more middle weights in my progression to the working set, but have lately gotten really into getting up to the working set right away when energy levels are the highest. Might be time to revisit a more traditional set and rep scheme. As for rest periods, I've still been staying 30-60 secs max between sets. I really like building up my muscle endurance since this is something that I was really lacking naturally before I started training this way. Plus, the pump is a lot greater for me when I keep my rest periods short. Thanks for the input bro.

Well, you know your stuff, but I think your problem may be one of two things......Training 6 days a week is extremely tough.........I've tried it and although I feel ok, my weights decline (so does my bodyweight.......) Think about it, you're giving yourself 48 days the whole f-ing year to try and grow.....not possible (natty, anyways),,,,,,,,,,,,,


OR, it's consuming 2,000 calories............my girlfriend eats like a bird, is about 5'6, 110, and eats more than 2,000 calories...........

I would love for you to take a couple days off completely, bump your calories, toss in some EFAs and extra protein and I PROMISE the weights will come back............PROMISE...........

 

[zxe003]

Actually it's only 5 days, a kinda wierd split (because of work and family) 4 on, 1 off, 1 on, 1off. As for your suggestions...I think you're right. I really want to cut bf but before I got this diet plan (which i will soon implement), I've been going about it all wrong and cutting down meals instead of reconsidering how and what I eat. This will change soon though...gotta admit when it comes to the diet side of bb, I know very little, but I'm learning. I'll be eating a lot more lean meats and I'm getting some more protein from ProteinFactory in a couple of days. As for supps, I've been taking my fish pills and have all the other basis covered...Multi-vit and minerals, vit C, extra calcium, antioxidants, etc. So in a couple of weeks I'll reasses and we'll see if that promise holds up. Thanks a lot bro.

 

[JKurz1]

No problem haus............good luck to ya.

 

[zxe003]

Monday 05/17/2004

Took your advice Jkurz, and took a 4 day rest. Not easy, wanted to lift hella bad. Bumped up calories a little, but still trying to keep it strict since my current goal right now is mainly to drop bf. Also, convinced t.p. to try out 5x5 today.

Chest

Incline Bb Press
135x15 (warm-up)
135x15 (warm-up)
185x12 (warm-up)

225x5
245x5 *Thought about starting higher...but decided to go back down. Felt like I was gonna sap my energy too fast.
225x5
225x5
225x5

Flat Bench Db Press
100'sx10
100'sx10

Hammer Strength Press
160(each side)x6
135(each side)x10

Machine Press
210x10
190x10

Cable Crossovers
65x15
80x12
80x10

Had a great pump in my chest. Because of time, we only did chest...we'll hit bi's and tri's together on a seperate day.

 

[Tom Treutlein]

Nice man. Seems almost like you're doing a variation of 5x5. Either way, the lifts are impressive. I agree with JKurz on the points he made.

As for the rest times, 30-60 seconds is pretty short. Not saying you should change it, because you have your goals. If you slow up with progression though, try giving yourself a bit more time. Those weights'll go up easier with more rest time. At least on the later sets.

As for not knowing much about diet, visit the diet board. My post "The Tom Diet" is pretty solid, from all the information I've gathered for dieting. Either way, read up all over. You'll learn.

 

[zxe003]

Tuesday 05/18/2004

Tom-Thanks bro, I'll check out your thread.

Today decided to keep the 5x5 going with my shoulder workout. I know I am doing more than 2 ancillary exercises but I feel like I need to hit more variations in order to feel like I did shit.

Shoulders

135x15 (warm-up)
135x15 (warm-up)

205x5
205x5
205x5
205x5
205x5
*Had to lower the weight for the 5x5. Felt like I would sap my energy to quick if I started with 225.

Upright Rows
115x12
135x10
135x10

Alternating Cable Side Laterals (for rear delts)
25x10 (each side)
25x10 (each side)

Reverse Peck Decks
120x10
120x10

Traps

Bb Shrugs on smith
225x15
315x12
315x10

Forearms

Behind the Back Forearm Curls (Bb) superset with Reverse Forearm Curls (Bb)
110x20 (Behind the Back), 60x12 (Reverse)
110x20 (Behind the Back), 60x12 (Reverse)

 

[Tom Treutlein]

Nice upright row weight. I love those things. I don't bring 'em all the way up. Can hurt the cuffs in the future. I go just below nipple level. I do them as a medial delt exercise anyway, and that's as high as you need to go for those.

Bro, sometimes satisfying that psychological crave is more important, so if you wanna do more work because it don't feel like enough, do it. Long as you don't go overboard, you'll be alright.

 

[JKurz1]

I told you it would come back.....bravo.........

 

[zxe003]

Thanks guys.