Matt's Log

[slimsaw00]

I'm a relative newbie to this site, but I really like the fact that you can keep an online training log on this site. I've kept track of progress when printing out PDF spreadsheets of some of the various workout routines I've done since starting back up training in January. To this point I've completed Waterbury's Big Boy Basic, ABBH I. I got about 1/2 way through TBT, but burnt out kind of quick as I'm not sure my body was ready for that kind of volume/frequency.

My goal is to use this online log to keep even better records of my routine, body weight, weight lifted, sets/reps. . . etc.

So here goes. . .

Goals:
-Weighing about 170lbs I'd like to gain as much muscle as I can with as little fat gain as possible. (long term goal, but 200-210 lbs sounds about right.)
-Get Strong.
-Just overall be healthy by improving routine, cardio, nutrition and lifestyle.

How will I do this?
-Follow pre-made routines by some of the well-documented trainers online here, and over at T-nation (Waterbury, Cosgrove)
-Improve eating habits: printed off a lot of Berardi's articles from T-nation, purchased Scrawny to Brawny, follow his basic 7 habits religiously.
-Implement Berardi's principles of G-Flux.

Supplements:
-ON Whey Protein
-Fish Oil Capsules
-Multivitamin

5/1/06 (Monday, 170lbs)
Routine: Scrawny to Brawny (Phase II)

Incline Bench
5x5 @105 lbs

Squat
5x5 @105 lbs

One Arm Row (elbow out)
2x8 @ 25lbs

Split Squat
2x6 @ 30lbs (2-15 lb db's)

I'll need to up the weight on everything except the split squat for next monday, as I must have underestimated strength levels. Numbers are pretty weak, but trust me that is one of things I'm totally focused on.

Thanks in advance to anyone who reads or contributes to this log. . . it's time to get f'n serious!

-Matt

[BFG]

Originally Posted by slimsaw00

I'll need to up the weight on everything except the split squat for next monday, as I must have underestimated strength levels. Numbers are pretty weak, but trust me that is one of things I'm totally focused on.

Thanks in advance to anyone who reads or contributes to this log. . . it's time to get f'n serious!

-Matt

Welcome to "Our World" re your numbers comment progression is key not the number you are lifting now. Foucs on good form for example on bicep curls theres little point chucking around a heavier weight and using your body to hoof it up and not making the arms do the work.

Im more impressed when I se increases in weights not the total figure

Hope yuor goal goes well and IMO focus on simplicity of the diet bot G flux yet, save that for when you have a simple to understand bulking diet formulated and then you can fine tune it.

[slimsaw00]

BFG, thanks for your reply. I agree with what you said completely. Nothing but pre-made routines concentrating on compound movements done with good form and following a good "clean" diet will lead to good results. . . just gotta put in the time.

I was thinking about experimenting w/ G-Flux simply because my schedule would allow for a lot of training, recovering, eating. . .etc since I'm out of class for the summer. I think as my work capacity increases I'll slowly start to introduce more and more of those principles.

Thanks Again for the reply, Matt

[JoshDunn]

Are these weights heavy for you? I personally think your squat is very low and should be easy to bump up. make sure you pay attention to form and you'll do great bulking.

Josh

[slimsaw00]

Well the squat should be 125, I messed up on that for some reason. They'll all be going up next monday because I felt comfortable lifting them with good form and didn't really have that much trouble doing them 5x5 w/ 120s rest. So yeah they're going up.

Thanks for the response.

Matt

[JoshDunn]

Not trying to give you a hard time, just saying that doing compound lifts are all well and good but to get the most out of them do heavy weights (and heavy is only defined by you).

On the right track.

[slimsaw00]

Originally Posted by JoshDunn

Not trying to give you a hard time, just saying that doing compound lifts are all well and good but to get the most out of them do heavy weights (and heavy is only defined by you).

On the right track.

It's all good man, I didn't take your comment as you giving me a hard time. . . no worries here.

[slimsaw00]

well its off to the gym, day two of S2B and I can't wait honestly. I get to try a new exercise, the Hang Clean and Press.

Will post results when I get back.

-Matt

[slimsaw00]

5/3/06
S2B- Phase II: Workout B

5x5 performed as straight sets with 120s rest.
2x6-8 performed as straight sets with 75s rest.

Chinup
5x5 @ 122lbs (assisted chinup/dip machine)

Hang Clean and Press
5x5 @ 65 lbs

Dumbbell Swing
1x6 @ 15 lbs
1x7 @ 20 lbs

Weighted Swiss Ball Crunch
2x8 @ BW + 12lb DB

*substituted dumbbell swing for Cable pull-throughs as the cable stacks were insanely busy this morning. . . today must have been cable-crossover day at the Rec Center.

Notes:
-Workout felt good. Chins got hard the last couple reps of final set, but still might increase the weight next workout and work with that weight.
-Hang Clean and Press might be one of my new favorite exercises. I took it somewhat light since this was the first time that I did this particular exercise. . . but after next week I think I'll have it down.

I'm really liking what I've done so far. Expect a weigh in probably next week sometime.

Thanks to all who have replied thus far.
Matt

[JoshDunn]

Looking good. I know at lot of people here have had great results with S2B. Keep at it.

[Mahler]

Hey, Matt,
Nice to see another training log, and an S2B log at that. It's a great program and you look like you've got yourself settled into the routine. Getting the weights right at the start of any new routine is a real problem, so don't sweat it. You look like you have it under control.

[slimsaw00]

Thanks so much guys!! and I agree with ya Mahler, finding the initial load has been a little tricky. . . even a good thing I guess since I'll be upping the weights for both A and B next week. Can't wait. . .

-Matt

[slimsaw00]

Well today I finished my first full week of S2B Phase II and I'm thinking that I'm going to really like this program. Its difficult enough, but not to the point of exhuastion which I experienced during the last couple weeks of TBT. . . hence the switch. Here's how workout three came out.

5/5/06
S2B Phase II
Workout C

5x5 performed in straight sets w/ 120s rest
2x6-8 performed in straight sets w/ 75s rest

Deadlift
5x5 @ 130 lbs

Dips
2x5 @ 130 lbs (assisted dip machine)
3x5 @ 152 lbs (assisted dip machine)

Cable Rows
1x7 @ setting 10 on cable stack (lol, not sure if each plate is 10lbs or what)
1x6 @ setting 11 on cable stack

Good Mornings
1x6 @ 55 lbs
1x7 @ 55 lbs

Notes:
- Deadlifts went really good, only the last couple reps of the last set were tough, so depending on how next week goes I'll probably up the weight.
-Totally surprised at dip strength today. . . after the first couple sets being relatively easy I upped the weight by 20lbs. Shoot, pretty soon I'll be doing BW dips
-Good Mornings. . . haven't done 'em too much took it somewhat easy.

Just curious why it seems that dips seems to be my best lift? ? ? Wish my pullup/chins were that good!

Thanks for the comments thus far.
Matt

[slimsaw00]

Morning Weigh In: 175 lbs. . . I must have not read the scale accurately when I did my initial weigh in, because there is no way in hell I just gained 5lbs in one week. Should have been more careful.

5/8/06
Scrawny to Brawny: Phase II

Workout A

5x5 performed as straight sets with 120s rest.
2x6-8 performed as straight sets with 75s rest.

Incline Bench:
5x5 @ 110 lbs

Squat:
5x5 @ 130 lbs

One Arm DB Row:
2x7 @ 30 lbs

Split Squat
2x7 @ 30 lbs (2-15lb DB's)

Notes:
-Workout felt great, totally in the zone. Strength is coming along nicely it seems as the weights continue to go up in all major lifts.

-I think I need to watch my form a little more on the one arm DB Rows.

-it seems that my split squat form is getting better but the last couple reps are still hard. . . could this be because I've been upping the weight in squats and blasting my legs and then doing split squats last? Not sure, but I'd like to up the weight in split squats if I could. . . but I know that it will come.

I'm getting there. . .

-Matt

[slimsaw00]

5/10/06
S2B: Phase II- Workout B

5x5 performed as straight sets w/120s rest
2x6-8 performed as straight sets w/75s rest

Chinup:
5x5 @ approximately 130lbs (using assisted chinup machine)

Hang Clean and Press:
5x5 @ 65 lbs

Cable Pull-Throughs:
2x8 @ 40 lbs

Swiss Ball Weighted Crunch:
2x8 @ BW + 20lbs

Notes:
-Workouts feel like the are coming along great. Not experiencing any of the fatigue that was noted during TBT

-Weights continue to increase (SWEET!)

-Lovin' the Hang Clean and Press. Think I've already got the movement pretty well nailed. Even though I didn't increase the weight, the movement was performed with more speed/explosiveness.

-Added app. 3 grams of creatine to PWO carb/protein drink.

-Matt

[slimsaw00]

A little late getting to this. . .

Scrawny to Brawny-Phase II

Workout C

5x5 performed with 120s rest
2-6x8 performed with 75s rest

Deadlift
5x5 @ 135lbs

Dips
5x5 @ approximately 155 lbs (assisted dip machine)

Bent Over DB Rows
2x7 @ 35 lbs (2-35 lb db's)

Good Mornings
2x8 @ 65 lbs

Notes
-Finally got to use some 45's. Deadlift weight increased again and while heavy was only difficult for the last couple reps of the last set. Probably will keep the weight constant the next week.

-Substituted DB rows for Cable Rows simply because someone was monopolizing the cable stacks.

-Looking for a GM substitute, becoming an anti-GM person.

Matt

[slimsaw00]

A little more on-time with this log entry compared to logging friday's workout.

5/15/06
S2B: Phase II

5x5 performed as straight sets w/120s rest.
2x6-8 performed as straight sets w/75s rest.

Incline Bench:
2x5 @115 lbs
3x5 @110 lbs

Squat:
5x5 @ 135 lbs

DB Row (elbow out):
1x8 @ 30 lbs
1x8 @ 35 lbs

Split Squat:
2x7 @ 40 lbs (2-20lb DB's)

Notes:
-thought I was gonna add weight to my incline, but after the first two sets it seems that I "tweaked" my left shoulder a bit. So after two heavy sets I dropped back down to last weeks weight as a precaution. Will do a more thorough warm-up next Monday.

-Squats felt good, only the last couple reps of the last two sets were difficult. Will probably keep the weight constant for next week.

-DB Rows seemed easy today; hence the weight increase

-I finally got to up the weight with the split squats. Made sure my form was good and just fired them out. . . . but I had to limp down the stairs to the locker room.

-Tommorrow I'm thinking about starting some sort of GPP or Interval Training, as I feel that I am neglecting my conditioning.


I probably should weigh in to see how the weight is coming. . . too fast/non-existent.

Matt

[kjcreigh]

Workouts are looking good man, keep it up.
-Kevin