Today was HIIT early this morning and tonight abs. I've decided to start hitting my calves more often so I'm going to include calves with abs on "off" weight days. Also decided to give forearms a little work on these days to. Simply by using a homemade "roll up bar". the kind where there is a rope on a stick. the rope has a weight plate attached at the bottom and you roll it up? I'm sure you've all seen them.
Originally posted by TrainingGirl: Where didn't you feel right during decline?
It didnt hurt, but I felt more in my front delts than I'd like. I adjusted my grip width and that was better but I'd already put the sore on my front delts. In any case, the wider grip really did more focus on my chest and like I mentioned, I got a real good pump the last three sets.
I'm almost gun shy with injuries after hearing about your shoulder T. I can't let it hinder my progress but I'm still trying to be cautious.
The other day after squats (later in the workout) I was picking up a db off the floor and felt and heard a pop in my right knee cap. Scared the shit out of me!!! I got up and walked very tediously around and it seemed ok. Hasn't bothered me yet, but I just can't get injured and have to lay off. Right now during a rough period, the weights are about one of the only things getting me through.
Geez, I can sympathize with the pop in the knee. Take it easy, man. From what I know, noise without pain is not too high on the concern meter (Bill H. might correct me on that, though). You probably did the knee equivalent of cracking your knuckles.
Those are some impressive sumo squat numbers. I bet you'll be feeling that later! [img]smile.gif[/img]
Hang in there... but stay off the injured list.
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
Damn it!!! I wrote sumo squats!!! I meant to write sumo dead lifts. Sorry about that, Thanks RB for bringing that to my attention. SUMO DEADS not sumo SQUATS..
Originally posted by gymrat: Damn it!!! I wrote sumo squats!!! I meant to write sumo dead lifts. Sorry about that, Thanks RB for bringing that to my attention. SUMO DEADS not sumo SQUATS..
Oh. Well, I guess I take that back then. I'm not impressed. Not one little bit. [img]tongue.gif[/img]
You still rack up numbers that I only dream about. And now you've got the soreness to prove it!
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
gymrat, did you consider doing ABBH 2 instead of the original ABBH? Im debating on doing either TBT, ABBH, or ABBH 2 for my next program. How are you liking ABBH?
Hell, I didnt even know there was a ABBH2! I love the (I guess) original! My results have been great so far (just through week 3). I'll have to do some research on part 2 and maybe give that a go after completing the first.
Excellent!!! Thank you very much for the link. Sounds like a great follow up. I would suggest as some of the other posters did on t-forum, to do ABBH1 first and follow up w/part 2. I, personally, think you'd be shorting yourself on some great gains from the 1st. Just my 2 cents, you know your own body.
I will say this, if you've never done a CW program before, I strongly feel that you're going to really love it. The man is a freak'n genius. In 10 + years of serious lifting, I've never felt quite so ....so...... pumped??? I can't put it into words.
Good luck. Let me know which one you decide to do and maybe get yourself a log on here so we can all follow along with you.
Ill have to think about which one to do, ive got about 3 1/2 weeks till i finish S2B, which i have a log for. Ill probably just continue the same log with the new program.
Alright, yesterday was a recovery day = no working out at all. Today will be a abs/calves/forearms day. Tomorrow on to week 4 of ABBH. I have a feeling this week is going to be intense. the workouts with exercise selection this past week are already intense but then to superset them will up it that much more.
Ok, Saturday morning and it's time for my weigh-in: drum roll please...... 182.5!! Awesome Up another 2.5 lbs. Right freak'n on schedule to hit 220 by the end of the year. Starting to notice a little accumulation of fat around the midsection now and it worries me but I know it shouldnt. Just gotta get the worry out of my head on the fat gain now.
Chris Waterbury and John Berardi??? Geniuses. Plain and simple.
Thanks T. I'm pretty pumped about it. I'm right on schedule to hit the 220 mark by the last week of the year. I needed 2.5 gain every week and so far, I'm doing it. it's time today to figure how to add even more calories in starting tomorrow. I need more cals and carbs. No more fat and ever slightly more protien.
I can't believe I've got to eat more. ha! This week I should boost up well over 3000 cals/day. I'm getting close to my intake goal.
The intensity of the lifting has been pretty high too which I'm also proud of.
It's amazing with all the shit going on in my personal life (can I get a "hell yeah", T? ) that I'm doing so well in this program. It's a testiment to what a great routine it is and also to JB's eating plan.
I just re-figured what my calories should be at since I've gained the weight and according to JB's MER and now I should be taking in about 4378 cals /day!!!!!! Up from 3100 from 3 weeks ago. Ok, if I keep gaining weight, I'm never going to meet my expected calorie consumption for the day. How am I even going to come close by only adding 300 cals per week? I'm trying to follow his advice by not jumping up in cals to quickly but at this rate of increase I don't think I'll ever get to my calorie needs. I've got to be missing something here.....
Another 2.5 pounds! That's awesome. I'll weigh in tomorrow (keep an eye on my log) and we'll see if we've crossed weights. [img]smile.gif[/img]
Hope the other stuff hasn't got you down too much. You're making GREAT progress, and no doubt ABBH and MER are working well for you. Mabye CW and JB will make you their poster boy.
Wow, 4378 cals? That's a sh*tload of food... I'm sure the people at your grocery store will be delighted to see you.
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
Ok. Today was calves and abs. Skipped forearms just cause I was running out of time.
Standing calf raises: 250lbs.
Thanks for the comments guys. I figured I'd share my diet since I haven't posted it since the beginning 3 weeks ago. The following is what I started today.
Calories: 3220; fat: 102.5; Carbs: 297.5; protein: 260
meal 1: 2 jumbo hb eggs
3 turkey sausage links
1/4 cup blueberries
fish oil caps and other vitamins/meds
meal 3: 1 chicken breast
3 oz. baby carrots
6 strawberries
2 tbls of natty peanut butter
1 jumbo hb egg
meal 4:
fish oil caps
4 stips beef jerkey
2 jumbo hb eggs
1/2 cup cauliflower
1 fruit cup (usually mandarin orange slices)
meal 5 preworkout: 1 banana
meal 6 PWO: 8 oz. skim milk w/1.5 scoops protein powder and 5 grams creatine.
1 banana
meal 7: 1 chicken breast/small lean steak/lean pork/lean turkey patty
1 cup long grain brown rice w/salsa
1/2 cup veggies (spinach/corn/asparagus/green beans, etc)
1 can of pork & beans (fat piece fished out)
meal 8: 1 cup oatmeal
2 jumbo hb egg whites
meal 9 (about 1-2 hours prior to bed): 1/2 cup cottage cheese
directly prior to bed: 4 caps of ZMassPM
I can't believe I've got to add another 1200 calories and climbing as I gain weight.
Now I understand why I never made gains in the past like I wanted. If anyone tells you they can't gain weight and grow then you've just met someone that hasn't read about John Berardi's Massive Eating Reloaded (MER).
You absolutely cannot help but gain weight on this plan. Simply amazing.
Tonight my wife said "wow, you're legs have never been this big"
Honestly? My shorts are getting kind of tight around the upper legs I've noticed here in the past week.
I know what you mean about the eating...in the later phases of Scrawny to Brawny, ive been eating around 4200 cals on my non workout days and around 4800-5000 on my workout days. Its a lot to shove down your throat, but it sure does work for putting on some size.
tonight folks, I had the most intense workout that I've had in a long, long time.
heavy weight, 5 reps routine.
Incline bb press 175 4 sets 5 reps and I hit the wall on the very last rep. Good thing I had mrs. GR there for spot.
chins body weight plus 55lbs
single leg squats 160 - upset at myself, noticed I was only doing partials. I'm trying to get used to the heavier weight and keeping my balance. I'll be working on going deeper....
arnold presses 65's - all I could muster tonight
behind the neck db press 80
db curls 50's - I've NEVER curled 50's just standing there. Hmmm... I must be getting stronger.
I almost threw up twice. I was drenched in sweat, breathing hard, red in the face. Man, now that's what a workout is supposed to be
What TG said... 160 on single leg squats! I'm almost embarrassed to admit that's really close to my 1RM for ordinary two-legged squats.
No wonder you were sweaty, panting and red faced. You really knocked yourself out and lifted huge. That'll give you a good rush, no?
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
Well, let's not start patting me on the back just yet. Like I said, I was only doing partials. Still upset at myself for that but I'll get to parallel. Just so damn hard getting my balance. the weight isn't the problem it's the flipp'n balancing it.
Last night I worked abs,forearms and calves again. Did HIIT yesterday morning.
Seated calve raises 160
Standing calve raises 300. Went up again this week. I'm proud of myself on this one. I'm going to beat my calves into growing if it's the last thing I do.
Forearm curls w/ 40lb db.
Tonight is the mid weight 8 reps scheme. Tonight also includes deads Hopefully as good a workout as the other night.'
I can't do them with zero weight yet...lol.
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