Deserve Victory - The Ongoing Battle of and for the Bulge

Deserve · 01-23-2006, 09:47 PM

I’ve been flirting with the idea of a log for some time. So without further ado, I’ll jump right in and describe my workout.

I’m currently just starting phase 2 of Beach Muscles. I really enjoyed the first phase and workout A didn’t disappoint. After going through S2B, Beach muscles is a welcomed break.

Superset A
Bench Press (machine) 3 x 8 @ 140
Dumbbell Shrugs 3 x 10 @ 45

I did the wrong exercise it was supposed to be a row shrug but at 5:00 AM I guess I wasn’t functioning correctly.

Superset B
Dumbbell Bench Press 3 x 8 @ 50
Bent Over Row 3 x 8 @ 35

DB incline Press 16 @ 40, 12 @ 35, 12 @ 30, 16 @ 25, 4 @ 25

I did this last one wrong but I was unclear on how to it was really supposed to go. In any case it wiped me out and it felt great.

Overall the diet was not a good day. I got busy in the morning and skipped breakfast. I also slipped on the candy bowl in the operations room and had a couple of pieces but the salad and tuna at lunch and grilled chicken wrap at dinner helped salvage the day somewhat. Part of my issue is that I don’t know if I’m bulking or cutting. I need to come to grips with it quick before I just end up fat.

Buk · 01-23-2006, 10:43 PM

Glad to see a log with your name in the title! I can only imagine that 5:00 AM does make following a new routine less than an automatic process. That is a lot of pressing, that long strip set at the end must have been brutal. I am of the opinion that if you are indecisive about cutting or bulking, there is nothing wrong with maintenance and a slow recomposition.

Deserve · 01-24-2006, 09:50 AM

Thanks Buk. I don't know why I have been so hesitant to put up a log. Maybe it's an accountability thing. Maintenance probably isn't a bad idea except that I tend to work from a series of milestones related to cutting or bulking which means you are always moving.

For example here is my current set of milestones:
1. Anniversary and Summit in April
2. Big Group Trip to Vegas in June(Pool Ready)

It feels like there is time for a mini bulk and cut for the summit and then do the same thing for June. Another option is to bulk till the summit and cut until pool weather. One other factor that I am considering is that I’m finally getting access to a real gym in March. I would like to bulk around this time because I’ll finally have access to a much wider variety of equipment which should really jumpstart my progress.

K-Court · 01-24-2006, 11:11 AM

Hey, great to see your log here, Gabe. I look forward to following along. Also, great to see you're coming to the summit! [img]/images/graemlins/wink.gif[/img]

laxcdn · 01-24-2006, 11:49 AM

Hope you enjoy it. I really had fun doing it last summer.

Deserve · 01-24-2006, 04:12 PM

Mike, Did you bulk or cut during this program?

As long as it's on the right day I'm ok Rob.

CAchief · 01-24-2006, 08:40 PM

Hey Gabe. I'll be following along with you buddy! Good luck with this.

ninja · 01-24-2006, 09:02 PM

Does your log float?

BjsAust · 01-24-2006, 10:26 PM

Got a link for that workout?

I've always though if in doubt whether to bulk or cut, go for strength [img]/images/graemlins/wink.gif[/img]. Then when you decide you're able to lift that much heavier as you go for your goal [img]/images/graemlins/smile.gif[/img].

Deserve · 01-25-2006, 07:18 AM

They say the road to hell is paved with good intentions. I would venture to guess that the road to fat is also paved in the same good intentions. I've decided to bulk. I did a hard look in the mirror and decided I am way to damn skinny at 145 lbs. I haven't decided if I'll do one long bulk and then cut into June or bulk and cut along the way. I'll let me body tell me using the good intentions of my diet to guide my decisions along the way. I will say that I started the day with a nice bagel and cream cheese which could easily mean I'm on the road.

I'll post my work out later it was a good one a little humbling.

Here is a link to Beach Muscles. I’m 5 weeks in and love it.
http://www.findarticles.com/p/articl...20/ai_n6011854

laxcdn · 01-25-2006, 02:04 PM

I was cutting while doing it.

laxcdn · 01-25-2006, 02:04 PM

you can also get the logs and article from my site. www.lax-it.ca/hgm/routines/

Deserve · 01-25-2006, 08:43 PM

I have that link all over the place and I can't remember to ever tell anyone. I aplogize.

Deserve · 01-25-2006, 08:52 PM

Workout B ( 3 sets unless noted)

Superset 1
Deadlift 8 @ 200 using a cable machine
Core Hold 60 secs per leg

Superset 2
Reverse Lunge 12 @ 30
Reverse Situps

Pushup 25, 15, 15, 15, 8

Door Frame Stretches – Ran out of time I had to go to work.

The pushups were humbling. I thought I would be able to knock these out without a problem. There was a problem. I couldn’t come close to getting them all in. This workout without the stretches made me nauseas. Wow! It’s been a long time since I had that problem.

Diet was ok…

Bagel and cream cheese
Turkey sandwhich chips banana and diet coke
Diet burrito for dinner. The Macros weren’t bad. Piece of yellow cake no icing.

The relatives keep bringing over bad food. I need to get them to stop

Buk · 01-25-2006, 09:34 PM

[ QUOTE ]
The relatives keep bringing over bad food. I need to get them to stop

[/ QUOTE ]Ah, your bulking. Keep working hard and the occasional cake won't hurt.
Your diet sounds more like a meal and a snack to me?

Deserve · 01-26-2006, 07:11 AM

Thanks Craig. Your right. One of the problems with my genetics is because I don't get overly hungry I forget to eat. To put it better I forget to eat the extra meal that I intended or I don't eat in quantities to support my goals. I get busy at work and everything goes out the window. I think I'll go to the cafeteria and buy me some eggs and eat my oatmeal later.

Deserve · 01-27-2006, 08:11 AM

Yesterday I ate a lot more.

Meal 1: 2 eggs, biscuit and sausage patty
Meal 2: 1 package instant oatmeal
Meal 3: Fajitas, avocado, and cheese (no tortilla’s)
Meal 4: One of those protein power bars
Meal 5: Baked Chicken, and rice with cream of mushroom soup

Workout 1/27/06

Wrkout A
Got the exercises right this time which further humbled me. I want to meet CB and talk with him. I’ve been sore since I started this program and I feel like I’m working out with the pink weights.

Superset A
Bench Press (machine) 3 x 8 @ 142 (went up)
Dumbbell Row Shrugs 3 x 10 @ 20 It felt like I was working muscles that don’t normally get attention.

Superset B
Dumbbell Bench Press 3 x 8 @ 50
Bent Over Row 3 x 8 @ 35

DB incline Press 60 with 30 lbs in 7:40 minutes

I’ll take the weekend off and I think I’ll need it. I’m still walking a little odd from the lunges on Wednesday.

hard_rox · 01-27-2006, 08:22 AM

Gabe, how many calories are you aiming to consume? Are you following the meal plan timing, etc from S2B?

Nice work with the lunges. I haven't done them in ages and don't do them willingly.

Deserve · 01-27-2006, 08:37 AM

I'm aiming at 3500 calories. I'm not doing anything with the timing. If I can just get my food volume up there then I'll worry about timing. I tried to go that hardcore and with S2B it burned me out. With all that said I am using the supplements according to S2B. I just haven't been mentioning them in my log. (Fish oil, Flax Oil, and multivitamins).

Deserve · 01-30-2006, 06:06 AM

This day is not starting off great. Last night I discovered my truck won't start which means I need to miss the first couple of hours of work to take it in. I get up this morning and dutifuly transfer everything to my wifes car (stop watch, gym pass, pen, mp3 player etc.) Only to get there find the place absolutely packed (it's only the size of a 3 car garage) and my logs in my briefcase. That was the last straw. This attempt at a workout was over. I'll get it in after work today.

On the plus side I put on 2.5 lbs last week. I'll weigh myself the next couple of days to make sure it's not some weird water weight thing.

hard_rox · 01-30-2006, 06:14 AM

Unfortunately well all have those types of mornings. At least you realized the truck didn't start last night vs this morning. That's an instant "this day f-ing blows" type moment.

Congrats on the weight loss. It'll be interesting to see your end of the month numbers.

Deserve · 01-30-2006, 03:39 PM

I got the list back from the mechanic. If I fixed everything that they listed it would be almost half of the book value of the truck. Luckily it appears that the problem was the battery terminals was not connecting properly which I have a hard time believing. While they are in there I'll have them fix the transmission leak which I know is real bad.

The sagging motor mount, brake fluid, rear diff leak, and something else I can't read my writing on will have to wait.

That's actually a 2 weight gain. I went down some since we measured last month. I'll be interested to see what the BF impact is.

Mahler · 01-30-2006, 05:35 PM

Gabe,
Great to see you have a workout log going. I like to look in on you younger guys to keep me motivated. Man, if I ate 3,500 calories in one day, I would balloon into a lard ass.

BFG · 01-30-2006, 05:38 PM

[ QUOTE ]
Gabe,
Man, if I ate 3,500 calories in one day, I would balloon into a lard ass.

[/ QUOTE ]

pmsl not the most eloquent of your posts mahler

good log this one shows me what I got to be aiming for but the cals thing does concern me too Mahler as I need to aim to get to 3800 over the next 3 months after having only been on sub 1800 for 6 months!!!!!!!!!!!!!

BFG · 01-30-2006, 05:56 PM

gabe not knowing the macro split of your diet would say ya wanna watch that fat intake aim to keep it low and you can reduce your cut time at the end

Deserve · 01-30-2006, 10:03 PM

You're absolutely right BFG. My problem with the bulk is that it is to easy for my diet to slide. I haven't gotten to hard at tracking. I trying to eat clean and a lot. I have a big focus on Protein as that has traditionally been my down fall. I need to tighten up my focus until I get a good handle on the cals.

John...I'm a little younger than you so my burn rate is a little higher. No offense [img]/images/graemlins/laugh.gif[/img]

BFG....I'll keep a log at fitday for a week next week and see where the macros fall out. It's a good point.

BFG · 01-31-2006, 03:28 AM

I know its a pain and its arduous but I have an eating log I carry round with me. Food groups are split into weighted units and when I have one of my allotted units for the day I tick it off.

Takes a bit of gettin used too but if you do forget to eat its a great reminder, gives everyone else a laff tho as they think Im an obssesive crazy person.

But remember Obsession is a word used by the lazy to explain the dedicated :-)

K-Court · 01-31-2006, 11:05 AM

Gabe, my biggest diet success has been when I'm keeping my fitday log up-to-date. It's amazing how motivating it can be when you see those numbers staring you down and the breakdown of that pie chart!

Buk · 02-02-2006, 07:14 PM

Don't let one bad day derail you, where have you been man?

Deserve · 02-02-2006, 08:30 PM

The day after my car broke I was scheduled to go out of town to Lake Charles. Luckily I was able to catch a ride with some co-workers. I'm back on the wagon with greater resolve. Hotel eating throws off the diet but I can make it work. I'll work out tomorrow and have the log back in action. Thanks guy for paying attention.