Well, folks, this is my first attempt at a training log here at JPs. I guess I should start off with a little recent background and some stats.
I've just come off of the S2B program which I finished on December 2nd. I took 10 days off from lifting and concentrated on some cardio and stretching in that time. I found that S2B really did a number on my CNS and I just needed a bit of R&R time before starting another program.
I had some good success with bulking during S2B. I lean towards being an ectomorph and tend to lose weight easier than I put it on. The hardest part about S2B was keeping focussed on the diet and ensuring I ate enough. That was a constant challenge. As for results, here are my present stats. In brackets are my stats as at the beginning of S2B. I also had some great strength gains during S2B as well and hit PBs on a few lifts (including a 330 for two reps on DL which I'm still totally stoked about!).
I am generally in good health although I have for the past year had a bicep tendon issue and more recently some elbow tendonitis. The former has been successfully dealt with by working with a physio, working out smarter and keeping up with my therapy shoulder exercises. I do stretching for the latter as well as take meds when it becomes a problem. Generally both are fairly well under control atm.
In terms of my goals, I intend to maintain my weight (though Christmas season may result in an unexpected bulk ) throughout the BL program and then in February start a slow cut. My ultimate goal is to be around 180 with less than 10% bf. I have decided upon BL because it supports my short term goal.
So, there's the background. Here's the results of my first w/o, which I did yesterday:
1A Rack Lockout A 3X5 @ 175
1B DB Row 1X5 @ 40(EH),1X5 @ 45(EH),1X5 @ 50(EH)
2A DB Bench 4X8 @ 55(EH)
2B Snatch-grip BB Row 4X8 @ 105
3A Incline DB Press 3X12 @ 45(EH)
3B DB External Rotation 3X10 @ 20
And he's off ..... [img]smile.gif[/img]
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"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
I can tell I'm going to get a lot of support from my HGM buds! I can already feel the love.
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"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
Originally posted by gymrat: Glad to see you joining the logs. You've always provided great support for us all, now it's our turn! [img]smile.gif[/img]
OK, first of all, thanks for the support, guys - it's gonna be a fun ride. And Craig - wow, thanks for checking in. I appreciate it.
I forgot a couple of stats in my first post. I'm 5'10" in height and 45 y.o.
Workout B was a blast. And my legs are feeling it tonight, let alone my abs. Man, was that final ab triset a killer! Sweet!
1A Squat 3X6 @ 205
1B Rear-delt raise 3X10 @ 15(EH)
2A Romanian DL 4X8 @ 135
2B DB Split Squat 4X8 @ 20(EH)
3A Swiss Ball Jackknife 3X10
3B Bicycle Crunches 3X50
3C Swiss Ball Rollout 3X10
Generally, I think I have room to grow the numbers here. I whimped out a bit on the squats. Definitely will be able to increase that next week. Same with the split squats. RDL was solid - should go up too. The hardest thing of all was those damned bicycle crunches. Although I did 50 of the suckers (and I'm assuming these are to be counted as 1 rep when you've hit both elbows to both knees, right?), I had to take small RIs during the count. No way I could do 50 straight.
Anyway, couple days rest now. I know the program calls for a w/o Thursday but I'm tied up both at lunch and in the evening, so I'm gonna hit the gym Friday and Saturday instead of Th/Fri.
Onward ... (man, am I verbose or what??)
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
I'm a wuss... I do Workouts B and D, but hate them. I'm the typical muscle head that favors the upper body days and can't get motivated properly to put the same effort into the leg days. I wish I could trick myself into liking it more.
Pretty solid numbers, Rob. Much heavier than me, but I'm still easing back into working out regularly after the shoulder rehab. I need to improve the squat form especially before I go heavier. Speaking of which, the bastard shoulder is starting to bother me again.
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'8 replies before the gutter! Good job Clubhouse!!!!!' Ninjabookey
Rest and relaxation can be a powerful “nothing” to propel us to greater achievements. Mahler
Stop listening to your wiener. He may want to go for a swim, but you haven't checked if the waters are shark infested yet. Ninjabookey
Originally posted by FlyinM: I'm a wuss... I do Workouts B and D, but hate them.
You'll hear no objections from me!
Quote:
Originally posted by FlyinM: Speaking of which, the bastard shoulder is starting to bother me again.
Perhaps, you should contact CB about making appropriate alterations for your shoulders. The program he designed for me is VERY similar to Barely Legal, but shoulder-friendly. It's working extremely well for me.
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Gifted SmartAss Master Class Graduate
Originally posted by Bond007: Nice log, Rob! Glad to see you join the ranks over here.
About the bicycle crunches, the way Craig described them to me:
"Continue to alternate sides for the desired number of reps with each movement counting as a single repition."
So, left elbow to right knee is 1, right elbow to left knee is 2, and so on.
Otherwise, very solid numbers bro!
Jamie, THANK YOU!! No wonder I was having so much trouble. I was actually doing 100 of the damned things then! D'oh!
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
Michael, sorry to hear about your shoulder. I know what that's like! Do you know what's exacerbating it? Jamie's suggestion about contacting CB is a good one.
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
quote:Originally posted by Bond007: Nice log, Rob! Glad to see you join the ranks over here.
About the bicycle crunches, the way Craig described them to me:
"Continue to alternate sides for the desired number of reps with each movement counting as a single repition."
So, left elbow to right knee is 1, right elbow to left knee is 2, and so on.
Otherwise, very solid numbers bro!
Jamie, THANK YOU!! No wonder I was having so much trouble. I was actually doing 100 of the damned things then! D'oh! [/quote]This coming from the man that thought that the Smith Machine bar weighed 45 lbs.
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It's not a beer belly. It's a gas tank for a sax machine.
quote:Originally posted by Bond007: Nice log, Rob! Glad to see you join the ranks over here.
About the bicycle crunches, the way Craig described them to me:
"Continue to alternate sides for the desired number of reps with each movement counting as a single repition."
So, left elbow to right knee is 1, right elbow to left knee is 2, and so on.
Otherwise, very solid numbers bro!
Jamie, THANK YOU!! No wonder I was having so much trouble. I was actually doing 100 of the damned things then! D'oh! [/quote]This coming from the man that thought that the Smith Machine bar weighed 45 lbs. [/quote]Yeah, go figure!!!
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Gifted SmartAss Master Class Graduate
LOL Nick. I'm clearly not too old to learn! [img]smile.gif[/img]
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
Michael, sorry to hear about your shoulder. I know what that's like! Do you know what's exacerbating it? Jamie's suggestion about contacting CB is a good one.
I really don't know exactly what is aggravating it. I have been careful with the 'over the head' types of lifts as suggested by the PT hottie.
I think I am going to take Jamie's advice and talk to Craig.
Hey, stop talking about Michael. This is MY log, dammit! It's all about me, hear?? [img]tongue.gif[/img]
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"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
I'll start a log when the new gym gets built near my house. You don't understand how excited I am. Would it be creepy if I took progress pics of the gym being constructed?
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Past performance is not indicative of future success.
Never argue with an idiot. They drag you down to their level and beat you with experience.
) throughout the BL program and then in February start a slow cut. My ultimate goal is to be around 180 with less than 10% bf. I have decided upon BL because it supports my short term goal.
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