27th
March
2007
In my recent post about Metabolic Diet, I went into great length regarding my need for and use of supplements. I have been using Metabolic Diet for close toeight weeks now, with a couple of weeks where I ran out of product. As the report noted, I have had great results. My body weight shot up from app 149-151 lbs to 165 lbs. Outstanding! Strength gains and energy levels were superb. I had none of the mid-day drowzies that have plagued me since I was a child and I just felt terrific. I was using the following:
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posted in Diet, Nutrition |
25th
March
2007
Abs, Neck, Forearms
- Lying Leg Raises Weighted: 14 lbs x 19, 12, 8 (First set nearly double the reps since March 8. Breathing very good.)
- Standard Neck Raises: 32.5 lbs x 10, 12, 10 (no strength gain here. remained the same)
- Standard Rear Headstrap Raises: 32.5 lbs x 26, 24, (double the standard reps for my first set since last workout)
- Thick Bar Reverse Forearm Wrist Curls: 19 lbs x 20, 10 x 6 (Two Arm)
- Standard Wrist Curls: 40 lbs x 18, 15, 12 (first set 18 reps - more than double the 8 reps I got last time I trained wrist curls. Huge strength gain.)
- Dumbbell Bench: 75 lbs x 5, 6 (Spent on this! heavier weight, felt strong.)
Observations:
Whatever bug I had been fighting for the past several days was knocked out with heavy doses of ye old Vit-C in the form of Emergen-C. I love that stuff.
I feel much better today. My diet is still a bit iffy do to income struggles, and I think in part this is what left me succeptable to illness. Diet is such a major part of your training and recovery.
Forearms, abs and neck were excellent! You will notice that it has been more than two weeks since I last did this work out. The strength gains were phenominal.
Pre-Workout Nutrition/Diet
Post Workout Nutrition/Diet
posted in Advanced Programs, Diet, Intermediate Programs, Nutrition |
22nd
March
2007
Shoulders, Back
- Hammer Push/Press: Several Warm Sets followed by - 40 lbs x 8, 4 (no strength gain here, not really, but good nevertheless)
- Side Dumbbell Lateral Raise: 25 lbs x 7, 6, 6, 6 (strict, controlled, resisted cheating)
- Parallel Chins w/ Extra Weight: 22.5 lbs x 8F, 3F (good gain here; excellent strength
- {Super-Set}
- Dumbbell Cross Bench Pullovers: 55 lbs x 20 (elbows felt so much better! Increased weight by 5 lbs and added reps. By this method, I used chins to pre-exhaust the lats.), 15 (still had a few left maybe. Breathing Excellent!!!)
Observations:
Took another 3 day lay-off to tend to website and spiritual matters. Mentally, I was not in a great place. I have been somewhat burdoned for my country and headlines are just bringing me down. So, today I avoided them and decided to curb my browsing of the news.
My workout was excellent for the most part. I will come back tonight and do a few more things like neck and forearms and maybe abs.
My diet? OK I admit it, a tit mouse gets more food than I have had in the last 3 days. Sorry, but I am flat broke. Money is so tight. I suspect change is on the way. In the meantime, I am doing the best I can. Not sure how this is going to affect recovery and weight gain, but I guess we will find out soon enough.
Pre-Workout morning Nutrition/Diet
Immediately Prior To Workout Nutrition/Diet
Post Workout Nutrition/Diet
posted in Advanced Programs, Diet, Intermediate Programs, Nutrition, Traditional Strength Training |
12th
March
2007
Chest, Shoulders
- Dumbbell Bench Press: 70 lbs x 7, 5, 4 Fail (not bad. first set up 2 reps from last session. I will stay with this weight one more session)
- Dips: 22.5 lbs x 8, 7,
- Dumbbell Hammer/Push Press: 40 lbs x 7 (experiment. No strength gain here. So, I leave it at one set. Come back to it either tomorrow or the next day.)
Observations:
Lungs were basically OK, but damn if my energy was for crap. I think a lot of it was mental. My diet was not worth mentioning today. I guess we could say that this workout was a wash. It happens. I will come back harder tomorrow.
posted in Advanced Programs, Diet, Intermediate Programs, Nutrition |
9th
March
2007
Quads, Glutes, Low Back
- Hip Belt Squats: several warm sets 55 lbs, 75 lbs, 125 lbs x 20, 15, 15 (wow - these were full, deep squats. Not 3/4 squats with 120 last session. So, 5 lbs more, below parallel squats, 30 seconds or less between sets. Legs pumped. Some coughing after last set that was pretty intense coughing…lasted about 2 minutes then I was OK.)
- Traditional Deadlifts/Squats with Dumbbells: 50 lbs x 10 (warm), 95 lbs x 10, 10, 10 (As usual, this had me sucking wind. I was resting upwards of 8 minutes between sets on these. Wow! This was 20 lbs more than my last session when I used 75 lb dumbbells. Plus, I did more reps than last session. It sure was good for my lungs though! I was able to remove unwanted fluids in a productive fashion.)
Observations:
Strength gains across the board. Used heavier weights, and I intesified the Hip Belt Squats by squating nearly 2x deeper than last session - as deep as I could go - far below parallel. Deadlifts went from 75 lbs to 95-100 lbs per dumbbell. Dumbbell Deadlifts are a bitch!
I had some congestion, and to be honest ….. this sort of workout is NOT the sort of workout you want if you are congested. But, I did it anyway. I was furious with intent, and I was not going to be denied by CF. I refuse to let it dictate to me in this instance. I dictate to it. I tell it what to do. Not the other way around! Not as long as I have any say in the matter.
Pre-Workout Nutrition/Diet
Post Workout Nutrition/Diet
posted in Advanced Programs, Diet, Intermediate Programs, Nutrition |
8th
March
2007
Abs, Neck, Forearms
- Situps Weighted: 20 lbs x 25, 20, 20 20, 20 (less than 45 seconds between sets. Not bad. breating superb. No coughing)
- Lying Leg Raises Weighted: 14 lbs x 10, 8 (I spent some time in prayer here.)
- Standard Neck Raises: 32.5 lbs x 12, 10, 10 6
- Standard Rear Headstrap Raises: 32.5 lbs x 10 +10partials, 10 +10partials, 10 +10partials
- Thick Bar Reverse Forearm Wrist Curls: 14 lbs x 20, 10, 10 10 (exhausted, switched to two-arm)
- Thick Bar Reverse Forearm Wrist Curls (two-arm): 14 lbs x 20 x 5 (extensors blasted)
- Un-even Dumbbell Wrist Rotates (supinate and pronate): 5 lbs on one end x 10
- Standard Wrist Curls: 40 lbs x 8, 10, 15, 15 (got stronger as exercise progressed)
Observations:
Took 3 day lay-off to tend to personal matters. I also wanted to recovery fully from my back workout which kicked butt a few nights ago. Breathing was good, though this morning I had quite a bit of trouble and I am not sure why. Once I took the resolve, my lungs turned around. But prior to that I was having real difficulty. Stressful day I would like to forget. Interpersonal conflict all the way around. Didn’t talk to a single person I enjoyed today accept for Bunny. The day was just a day of sin bascially. The day is young, however, and hope springs eternal.
Forearms, abs and neck were excellent!
Pre-Workout Nutrition/Diet
Immediately Prior To Workout Nutrition/Diet
Post Workout Nutrition/Diet
posted in Advanced Programs, Intermediate Programs, Nutrition, Traditional Strength Training |
1st
March
2007
Abs, Shoulders, Arms, Forearms
- Situps: 40 reps; Weighted 15 lbs x 11, 10, 10
- Weighted Lying Leg Raise: 14 lbs x 8 (situps kicked my butt, but will stick with this)
- Dumbbell Hammer/Push-Press: Warm, 40 lbs x 7 reps (wow), 7 (one hit inhaler - just as assurance), 4 (fail - some coughing, but not bad - I can manage)
- Dumbbell Towel Upright: 70 lbs x 10, 8, 6 (wow, good)
- Dumbbell Lateral Raises: 20 lbs x 16 (12 reps last workout, so thats a good gain), 16 (woof, woof), 10 (just barely, breathing excellent!!!!!!!) 10 (could go all night long, but thats enough)
- Alternate Standing Dumbbell Curls: 20 lbs x 20 reps warm; 40 lbs x 6, 5
- Alternate Incline Dumbbell Curls: 30 lbs x 8, 4 (lol, pooped!)
- Standing Dumbbell Tricep Extensions: 20 lbs x 25 x 4 (Last weeks pullovers aggrivated an old injury…so I have a tad tendonitus that I am rehabbing with light weight)
Observations:
Breathing excellent. Some coughing toward the end, but otherwise very good. Strength superb. Pump Massive. Growth everywhere.
Standard situps for first time in 9 months….strong too! Felt great.
Pre-Workout Nutrition/Diet
Post Workout Nutrition/Diet
- Two Packets EmergenC
- 30 gms Glutamine
- 2 scoops Whey
- BCAA 3 Caps
- O3fattyAcids 2 caps
posted in Advanced Programs, Diet, Nutrition, Traditional Strength Training |
27th
February
2007
Calves, Quads, Hams
- 1 Leg Standing Calf: 75 lbs x 30, 30, 30 per leg; 85 lbs x 20, 20 (increase of 10 lbs next session)
- Dumbbell Stiff Legged Deadlifts (no straps; weights are per dumbell - using two dumbbells in this movement): 40 lbs x warm 20, 50 lbs x 15, 75 lbs x 15 (no straps), 90 lbs x 10 x 2 (sucking wind, some congestion, but otherwise good. I used straps here because I started to lose grip around rep 6. Rested 5 minutes between the last two sets with 90 lbs.)
- Dumbbell Shruggs (used straps; weights are per dumbell - using two dumbbells in this movement): 90 lbs x 30, 30 (are you kidding me?? I need the 120s now!)
- Dumbbell Hip Belt Squats: 120 lbs x 20 x 3 (30 seconds rest between sets. These were more like 3/4 squats. I was unable to find a way to hook the dumbbell to the closest loop without running the risk of not being able to unhook myself without the assistance of a spotter once I set the weight on the floor. So, I hooked myself on the next closest loops. Some coughing here, but was to be expected. Damn good though. Need more reps next session or more weight OR find a partner who can unhook me so I can use the closest loop!)
Observations:
Took an extra couple days off. Wanted to give myself some extra recovery. Good idea. Strength gains are….nothing short of incredible. Increases in strength astound me still. Excellent session. No use of inhaler during workout, but two puffs before. Pump was beyond excellent. Endurance excellent.
Waiting on my shipment of Metabolic Diet to arrive. Have just a teeny bit left.
Pre-Workout Nutrition/Diet was crappy
Post Workout Nutrition/Diet
- BCAA 3 Caps
- Protein
- Two Packets EmergenC
posted in Advanced Programs, Diet, Intermediate Programs, Nutrition |
27th
February
2007
[Repost from Saturday 022407]
Chest, Bicep/Shoulder, Abs
- Dumbbell Bench Press: 65 lbs x 9, 9, 6 (Incredible. Weights felt so much lighter from a week ago.)
- Parallel Dips: BW x 10, 11, 9 F (increase in reps, AFTER greater volume in Bench Press. Stellar! Breathing excellent!)
- Dumbbell Flys: 40 lbs x 5, 6
- Dumbbell Hammer/Push Press: 40 lbs x 5, 5,
- Dumbbell Seated Incline: 30 lbs x 9 F per arm….super slow
- V-Crunches With Legs Raises: 100 Reps Total 36, 20, 20, 24
Observations:
Excellent Workout. Felt strong as a horse. Progress is steady. Recovering from workout to workout.
Chest Press and Incline curls surprised me the most. Was able to press through momentary failure in each set for one or two more reps.
My workout was brief and intense. Very good!
My diet today consisted of 2 liters of water, turkey, peas, rice, cereal, Coffee and 2 Power Bars, in no particular order…all before lunch.
For lunch, 2 cans Spagetti’Os. Blech. Dave Draper would kill me! Hell, I wanna kill me. Heheh.
Just prior to workout
Pre-Workout Nutrition/Diet
After workout..
Protein Drink and an Apple
posted in Advanced Programs, Diet, Intermediate Programs, Nutrition, Traditional Strength Training |
24th
February
2007
Chest, Bicep/Shoulder, Abs
- Dumbbell Bench Press: 65 lbs x 9, 9, 6 (Incredible. Weights felt so much lighter from a week ago.)
- Parallel Dips: BW x 10, 11, 9 F (increase in reps, AFTER greater volume in Bench Press. Stellar! Breathing excellent!)
- Dumbbell Flys: 40 lbs x 5, 6
- Dumbbell Hammer/Push Press: 40 lbs x 5, 5,
- Dumbbell Seated Incline: 30 lbs x 9 F per arm….super slow
- V-Crunches With Legs Raises: 100 Reps Total 36, 20, 20, 24
Observations:
Excellent Workout. Felt strong as a horse. Progress is steady. Recovering from workout to workout.
Chest Press and Incline curls surprised me the most. Was able to press through momentary failure in each set for one or two more reps.
My workout was brief and intense. Very good!
My diet today consisted of 2 liters of water, turkey, peas, rice, cereal, Coffee and 2 Power Bars, in no particular order…all before lunch.
For lunch, 2 cans Spagetti’Os. Blech. Dave Draper would kill me! Hell, I wanna kill me. Heheh.
Just prior to workout
Pre-Workout Nutrition/Diet
After workout..
Protein Drink and an Apple
posted in Advanced Programs, Diet, Nutrition, Traditional Strength Training |
