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Atlas Hugged: On the Fat Side > Well Rounded
 

1 Man Island
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Join date: Jul 2012
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Posts: 1264

PUSH 2

Hip is still feeling pretty bad, but I wanted to move around a bit... it is feeling better, but we'll see how it is tomorrow.

knee ext
65 x 3 x 15

3/4 Inc BB
115 x 4 x 10

Bench
95 x 6 x 3X
20s rest

Pec Deck
35 x 3 x 15
good form/1s squeeze

OHP
85, 90 x 10
suicide grip, up

bentover lat raise
15 x 10, 15 x 3 x 15

lat machine
17.5 x 3 x 25

v-grip pushdown
90 x 3 x 12, 100 x 12

lying tri extension
10 x 12, 12.5 x 3 x 12

seated calf
65 x 3 x 10

Had about a 1.5 hour cheat meal right after, which included some chicken breast, so it wasn't too ugly. I generally don't worry about fat too much w/ the shorter cheat meals, but I do avoid things like cheese (though I did have 1 slice of thin pizza).

New Macros

Training days
Meal 1 - 45mins pre workout: 40p, 26c, 15f
Meal 2 - (POST WORKOUT) : 50p, 47c
Meal 3 : 40p, 18f
Meal 4: 30p, 20f
Meal 5 : 30p, 20f
Meal 6 : 40p, 20f

Off
Meal 1 : 45p, 30f
Meal 2 : 50p, 22c, 15f
Meal 3 : 45p, 30f
Meal 4 : 45p, 21c, 15f
Meal 5 : 45p, 28f

Need to start measuring again to get used to this 45g pro and 30 f

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1 Man Island
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Join date: Jul 2012
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Posts: 1264

PULL 2
Hip is feeling much better, so I did a full workout, just went a tad light on the DLs

seated leg curls
60 x 12, 70 x 2 x 12
Turns out the machine is broken on the 60 lb, causing a lot of extra resistance.

DL 145 x 5
more form work

3/4 DB SLDL
60 x 3 x 10

BB Row
95 x 2 x 10, 100 x 2 x 10

Chindown
120 x 2 x 12, 130 x 12

BB curl
50 x 3 x 10

standing calves
70 x 3 x 10
wide

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1 Man Island
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Join date: Jul 2012
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Took 2 days off for the first time in a while. 1 w/ some walking to get the hip in order, the other with some rolling.

Weight has been odd: 206 first day off 208 second day off. Only difference was I swapped a carb meal into my last meal of the day and had like half a glass of wine, which shouldn't make me gain 2 lbs, but whatever.

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1 Man Island
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Join date: Jul 2012
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Posts: 1264

PUSH 1

leg ext
65 x 15, 65 x 20

I did 1 squat w/ the bar and knew I'm still not up to squatting. I can feel my hip is nothing long term, but I want to avoid it becoming so

Bench
130 x 2 x 5, 130 x 12

DB Incline
50 x 3 x 10

rev. pec deck
40 x 2 x 10, 45 x 10, up

rope push
60 x 3 x 15
ss w/
ass. dips
bw x 3 x 4

donkey calves
70 x 3 x 10
wide

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1 Man Island
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Join date: Jul 2012
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PULL 1
weight is back down to about 206.... hopefully I'll be at 205 tomorrow and can up the food.

lying curls 55 x 12, 60 x 2 x 12, 65 x 12... knocked off the 5 for the last rep to see if it would effect the squeeze at the top.. it didn't.
rdl 145 x 2 x 10, 150 x 10... feeling it in the upper back
db row 40 x 3 x 10
pulldown 120 x 3 x 12
seated hammer 15 x 4 x 10
chest row 25 x 2 x 10, 30 x 10... feeling it. really squeezed the DBs. helped a lot
bb curl 40 x 2 x 12, 45 x 12
seated calf 65 x 3 x 10, wide

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1 Man Island
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Join date: Jul 2012
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PUSH 2

Weighed in at 209 today. I had thai last night, so I didn't quite know what was in it, but I stayed away from the gravy and limited rice to like 1/2 cup, so I don't know what's up. Either way, I'm counting that as my cheat, am not upping my intake until I get back down to 205, and am addining in some cardio again... also hoping the extra walking will help my hip.

walk
2 percent, 3 mph, 15 min

knee ext
65 x 2 x 15, 70 x 15

OHP
95 x 2 x 5, 95 x 12

Decline smith
85 x 12, 90 x 2 x 12

Pec Deck
35 x 3 x 15

I tried a squat, but my hip wasn't having it.

bentover lat raise
15 x 4 x 15

lat machine
17.5 x 3 x 25, up

walk
2 percent, 3 mph, 10 min

v-grip pushdown
90 x 2 x 12, 100 x 2 x 12

walk
2 percent, 3 mph, 10 min

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1 Man Island
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Join date: Jul 2012
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PULL 2

seated leg curls
70 x 3 x 12

DL
Hurt my back in the first few inches at 150... not just a tweak either, I couldn't even strip the bar. I'm not too sure what's going on, I was totally focused on form, but obviously I messed up... maybe my leg injury is creeping up my leg (front knee > lower hamstring > upper hamstring > lower back?). I was trying to get in a lot of work in the next 2 weeks too, because my membership is over soon.

Chest supported machine row
120 x 4 x 8, up

Chindown
120 x 2 x 12, 130 x 12, up?

Reverse EZ curl
15 x 3 x 15

seated calves
70 x 3 x 10
narrow

weighed in at 207 today.

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1 Man Island
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Join date: Jul 2012
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Weighed in at 206 yesterday, so I did a 4 hour carb load, since I won't be loading next week and taking a week off after that.

It also looks like I won't be DLing or squatting for a bit. The back pain is lingering, even as the hip continues to heal. I've been stepping up my walking both to facilitate recovery as well as just burn calories from reduced work.

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1 Man Island
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Join date: Jul 2012
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Posts: 1264

PUSH 1
Lower back is not having it, so I have to work around it... on the plus side, this makes me hip seem pretty negligible.

walk
3.5, 2, 15

leg ext
65 x 15, 70 x 2 x 15

Bench
135 x 2 x 5, 135 x 12

DB Incline
50 x 2 x 10, 55 x 10
Didn't really worry about locking out completely since I'll be hitting tris later.
MY lower back was definitely being stressed just grabbing the DBs and sitting, etc.

side lat raise
15 x 2 x 10, 17.5 x 2 x 10, stay
SS w/
seated calves
70 x 3 x 12


rev. pec deck
40 x 10, 45 x 2 x 10, up

walk
3.5, 2, 5

rope push
60 x 3 x 15
ss w/
ass. dips
bw x 2 x 4, 1 x 5, missed the last rep

walk
3.5, 2, 15

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1 Man Island
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Join date: Jul 2012
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Posts: 1264

PULL 1
Ended up eating out last night, so up to 210 from 209.... also wasn't able to lift yesterday.

lying curls 60 x 2 x 12, 65 x 2 x 12
T-Bar Row 90 x 5, 70 x 3 x 10
pulldown 11 x 3 x 12, up
chest row 25 x 2 x 10, 30 x 10
seated hammer 15 x 2 x 10, 17.5 x 2 x 10
db curl 15 x 2 x 12, 17.5 x 12 ss w/
seated calf 70 x 3 x 10, wide

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1 Man Island
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Join date: Jul 2012
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Posts: 1264

PUSH 2

Elliptical
5 min.

knee ext
70 x 3 x 15

OHP
100 x 2 x 5, 100 x 12

Decline smith
90 x 3 x 12

Pec Deck
35 x 3 x 15

bentover lat raise
15 x 2 x 15, 17 x 2 x 15

lat machine
17.5 x 2 x 25, 20 x 25 up

v-grip pushdown
90 x 2 x 12, 100 x 2 x 12

Farmer's walk
65ea x 25 steps
My back was feeling good, so I tried this, which was a mistake. I tweaked my back racking the weights, so there's some more healing time..

walk
2 percent, 3 mph, 30 min

lying tri ext
12.5 x 4 x 12, up

weighed in at 207, so I think the walking is helping. I was also hungry last night, which may be because most of my protein came from fish, which I probably tend to underestimate the ozs, compared to chicken.

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1 Man Island
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Join date: Jul 2012
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PULL 2

walk
3.6, 2, 10'

seated leg curls
70 x 2 x 12, 75 x 12, stay

DB Row
35 x 10, 40 x 2 x 10, 45 x 10
back felt ok, but I was pushing it

Chindown
110 x 2 x 12, 120 x 12, up?

BB curl
40 x 3 x 12, 45 x 12

Reverse EZ curl
15 x 2 x 15, 20 x 15

neck machine
80 x 25 back
60 x 25 front
70 x 25 back
60 x 25 front
60 x 25 back
60 x 23 front

seated calves
70 x 3 x 10
narrow

walk
3.6, 2, 25'

weighed in at 206, so the walking and measuring the food a bit more carefully is def. helping. Hopefully, I can hit 205 and increase the cals tomorrow, which I may do even at 206 for my workout day, since I'm taking a few days off after.

My girl bought a Dr. Phil book... I'm kind of embarrassed to have it in my house.

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1 Man Island
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Join date: Jul 2012
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Posts: 1264

PUSH 1, yesterday
back seemed to hold up fine

leg ext
70 x 2 x 15, 75 x 15

bench
140 x 2 x 5, 140 x 14

db incline
50 x 10, 55 x 2 x 10

side lat
15 x 2 x 10, 17.5 x 10
stay

rev pec deck
45 x 3 x 10, up

seated calves
70 x 3 x 12, narrow

rope pushdown
60 x 3 x 15
SS w/
3s dips
3 x 4
barely made the 4th rep on the last, missed the 5th

walk
3.6, 2.5, 37'

back down to 205 today, so new macros

Off days
Meal 1 : 45p, 33f
Meal 2 : 50p, 24c, 15f
Meal 3 : 45p, 30f
Meal 4 : 45p, 21c, 15f
Meal 5 : 45p, 30f

Training days
Meal 1 - 45mins pre workout: 45p, 28c, 20f
Meal 2 - (POST) : 50p, 48c
Meal 3 : 45p, 26f
Meal 4 : 45p, 26f
Meal 5 : 45p, 26f

no cheat this week, off for a few days

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1 Man Island
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Join date: Jul 2012
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MY old gym membership is up, so I tried YouFit, it was alright. I was going to go for planet fitness (i know, i know) because they're SO cheap... but not squat racks or bench presses, so I just couldn't do it. YouFit at least had 1 squat rack and 2 bench presses, so it's doable. It's not ideal, but the budget is tight, and it's about $70 less than my previous gym.

PULL 1

squat
bw x 2 x 5, x 15
I guess the hip is better. Back felt tender, but nothing bad.

DB RDL
50,55, 60 x 12
surprised how well my back held up

Prone leg curl
60 x 2 x 12, 65 x 2 x 12
had a CNS freakout during this for some reason... really weird

db row
35 x 3 x 10, 40 x 10

pulldown
110 x 3 x 12

seated hammer curl
15 x 4 x 10

bb curl
40 x 3 x 12

standing calf
70 x 3 x 10, wide

did a good amount of foam rolling after.

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1 Man Island
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Join date: Jul 2012
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Posts: 1264

PUSH 2

bw squat x 25

Leg Press
8 plates x 4 x 20, 9 x 20
hip felt tender, back felt fine

OHP
105 x 2 x 5, 105 x 11
loss rigidity in my obliques

Decline smith
90 x 2 x 12, 95 x 12

Pec Deck
35 x 3 x 15

bentover lat raise
15 x 2 x 15, 17 x 2 x 15

lat machine
17.5 x 25, 20x 2 x 25

v-grip pushdown
90 x 2 x 12, 100 x 12, 90 x 12

lying tri db ext
12.5 x 4 x 12
SS w/
donkey calves
60 x 3 x 10
right hip felt tight during this

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1 Man Island
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Join date: Jul 2012
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Posts: 1264

New Macros:
Off days
Meal 1 : 45p, 33f
Meal 2 : 50p, 25c, 15f
Meal 3 : 45p, 33f
Meal 4 : 45p, 22c, 15f
Meal 5 : 45p, 33f

Training days
Meal 1 - 45mins pre workout: 45p, 30c, 20f
Meal 2 - (POST) : 50p, 50c
Meal 3 : 45p, 27f
Meal 4 : 45p, 28f
Meal 5 : 45p, 28f

PULL 2

walk
3.6, 3.0, 17'

seated leg curls
70, 75, 80 x 12

3/4 DB SLDL
50, 55, 60 x 10

BB Row
95 x 2 x 10, 100 x 2 x 10
may have done an extra set

Chindown
120 x 3 x 12

DB Shrug
60 x 3 x 10

DB Curl
15 x 4 x 10

Preacher curl
50 x 10, 40 x 2 x 12

standing calves
70 x 3 x 10
narrow

had a 6 hour load post workout

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1 Man Island
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Join date: Jul 2012
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Posts: 1264

Haven't posted in a minute, so it's time for a mega post. Immediately after my last Pull 2 day, I gave myself a 6 hour carb load, which was WAY too much. I gained 8 lbs and it STILL hasn't come off. So, I haven't increased my daily intake and no load this week. Next week I'll have a short load w/ a bunch of booze.... I haven't drank in a LONG time... maybe a year?

Changed up my routine to something more strength-based, while trying to rehab my leg (hip, hamstring, knee, my right leg is in bad shape).

The basic routine goes like this, 3X/week... may add a 4th day of whatever (probably walking, rehab, and a pulling movement, or mobility):
Squat = everyday, 2 x 5, 1 x 5-15 (basically, the greyskull format). Just doing goblets now, but will switch to the bar once I get back to around 45, but I may just ride them out.... something different.
Leg Assistance = alternating Push (knee ext, 3 x 15 OR Leg PRess 4 x 20), Pull (Leg curl, 3 x 12 (seated) or 4 x 10 (lying) OR RDL 4 x 10), I'll drop this as I stall
Upper Push = Alternating Bench and OHP, 2 x 5, 1 x 5-12 (greyskull)
Upper Pull 1 = pulldowns (alternating pull, close neutral, chin) 3 x 12 for pull/chin, 4 x 10 for close neutral
Upper Pull 2 = Rows (alternating bentover BB 3 x 8, DB 3 x 10, Chest supported 3 x 10), I'll drop this as I stall
Arm Assistance = Alternating Bis (BB curl, DB curl, Hammer curl, Reverse EZ 3-4 x 10-15) OR Tris (Dips 3xF, transitioning to easier stuff as a I stall)
Then either calves, farmer's walk or regular walk, depending on time, motivation, etc).

I'll be implementing DL rehab soon too. I'm thinking if I should just use it as leg rehab after squats or give it it's own day. I figure I'd start w/ suitcase DLs to get some extra reps as well as ab work. Any suggestions are welcome.

I'll also be implementing leg raises in a week or so.... just seeing how my hip holds up to the squatting.

That being said.... updates:

Gob Squat 10 x 25
leg ext 70 x 15, 75 x 2 x 15
Bench 150 x 2 x 5, 150 x 12
DB Row 35 x 2 x 10, 40 x 2 x 10
Pulldown 120 x 3 x 10
Dips 5, 6, 8
donkey calves 60 x 3 x 10, wide
20 min walk, 3.5, 2.5

Gob Squat 20 x 2 x 5, 20 x 15
RDL 125 x 10, 135 x 2 x 10, 145 x 10
OHP 110 x 2 x 5, 110 x 8, probably could have gotten more, but I lost my groove. MY lats were also fried, so I need to do this before RDLs.
BB Row 135 x 3 (too heavy), 105 x 2 x 8
V-grip Chindown 120 x 3 x 12
BB curl 40 x 3 x 12
Farmer's walk 65 x 20 steps, 75 x 25 steps

gob squat 30 x 2 x 5, 30 x 15
LEg press 8 plates x 4 x 20, first time going heavy in a while.. def. felt it in my inner thighs, needed to stretch a lot to avoid cramping.
Bench 150 x 2 x 5, 150 x 12, forgot to go up
chindown 120 x 2 x 12, 130 x 12
Chest supported incline rows, 25 x 2 x 10, 30 x 10
Dips, 6, 7, 8 - PR
Walked/jogged home over about 40 min.

I'm at about 207 almost a week later. The scale didn't budge until I started walking, which is a challenge while reverse dieting... you don't decrease food to compensate.

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1 Man Island
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Join date: Jul 2012
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Last post didn't stick, so another double. I still haven't baselined from my last carb up.. in fact, I even gained a pound, so I'm around 209 right now.

The other day, my back felt off, so I changed my rows
walk
lying curl 60 x 10, 65 x 3 x 10, up
Gob Squat 40 x 10, 40 x 15
OHP 115 x 2 x 5, 115 x 11
RDL? I can't remember
DB Rows? 40 x 4 x 10?
Pulldown 120 x 3 x 10
Hammer curl 15 x 4 x 10
walk

Back felt better today
Gob Squat 50 x 2 x 5, 50 x 15
Leg ext 75 x 3 x 15
bench 155 x 5, 160 x 5, 160 x 12... felt bad for not going up last time
BB Row 110 x 3 x 8
Close neutral pulldown 120 x 2 x 8, 130 x 8, stay
dips 7, 7, 9 PR!
Farmer's walk 75 x 50 steps each side, 75 both x 50 steps

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1 Man Island
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Join date: Jul 2012
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Posts: 1264

Back down to 207. Only change I made in my nutrition, was I traded 5g protein on my off days for an extra 5g carbs pre-workout.

Inside of my right tricep, near the elbow feels off. I think there's too much rowing in my routine. Going to swap it out w/ either lat raises or reverse pec deck.

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1 Man Island
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Join date: Jul 2012
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Posts: 1264

walk 3.6, 2.5, 12'
Gob Squat 60 x 2 x 5, 60 x 15
OHP 120 x 2 x 5, 120 x 10
RDL 145 x 4 x 10 (maybe 3 x 10), up
Chindown 120 x 12, 130 x 2 x 12, up
Rev Pec Deck 40 x 3 x 10 SS w/
DB curl 15 x 4 x 10
walk 3.6, 2.5, 15'

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