Diablo
Total Posts: 7355
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I probably go to bed 1-3 hours post workout. You don't think carbs might be stored as fat over night if not used up? That's about my only worry, is not being able to use up the carbs before I slumber. Honey sounds good Mikey, I'll get some today.
Diablo
Everyone has a plan until they get punched in the mouth- MT |
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Chris McClinch
Total Posts: 8538
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Have you considered periodically flipping your sets and reps (on your heavy day, for example) so that you're doing 10 sets of 4 with a significantly heavier weight? Great gains to be made in size and strength that way.
The more I eat and the heavier I train, the better my genetics get.
If you're not paraplegic and not squatting, please kick your own ass for me."
"Do you really think that the reason most guys don't have big arms is purely because of a lack of doing curls?" --Alwyn Cosgrove
"There is only one gram of carbs in STFD and no carbs at all in STFU." --Byron Chandler
"Use meaningful loads to achieve results." --Big Vic
http://www.stoneagefitnessconcepts.com |
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Diablo
Total Posts: 7355
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I have thought or reducing reps and heavier weights. Keep the 20 counts? That would be intense as well. At this time I'm helping a friend with beginning and it slows me downa bit. I'm not in too much a hurry to rush him into it all. Make him quit before he starts kind of thing. I'm on a Monday wednesday Sat schedule right now. He joins me Mon Wed. That would leave Sat for my heavy day. Think that good? I think I'd like to make Wed my heavy day and recoup those extra days before I start up again. Hmmmmmmmm, I may have to tell him that I can't accomodate him on Wed so I can see what happens in adding a heavy day. I'll ponder this.
Diablo
Everyone has a plan until they get punched in the mouth- MT |
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Chris McClinch
Total Posts: 8538
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No, push it up to a minute between sets. Or superset if you want to keep total time down. Do a set, rest for a 30-count, do a set of something else, rest for a 30-count, etc. Let him play with the heavy day; just keep him from going to failure. There's no reason a beginner with good form can't do multiple sets of 4 with 75-80% of 1RM.
The more I eat and the heavier I train, the better my genetics get.
If you're not paraplegic and not squatting, please kick your own ass for me."
"Do you really think that the reason most guys don't have big arms is purely because of a lack of doing curls?" --Alwyn Cosgrove
"There is only one gram of carbs in STFD and no carbs at all in STFU." --Byron Chandler
"Use meaningful loads to achieve results." --Big Vic
http://www.stoneagefitnessconcepts.com |
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Diablo
Total Posts: 7355
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I need to help him with form as well. He's a little weak, 25's on the DB press and he's stressin pretty good. So he needs to dial in a few things and strengthen up a little. Understood though. I can't super Crushers and DB press huh? The press still very tri related. I wouldn't mind trying that if I can super the Press with somthing else. I super the Lat pull, row, crossovers and Tri Rope. I know that's not the best supersets but it's working ok. Going from the row to the Cable pull is tough, but I like:) Maybe, super curls and DB press? Hmmmmmm
Diablo
Everyone has a plan until they get punched in the mouth- MT |
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Diablo
Total Posts: 7355
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10/05/05 10-06-05 02:12 AM - Post#106711
Worked out with 2 others, so I couldn't keep the pace I wanted. They are both having girl probs. Thank goodness for the weights.;) 4x8 Hammer Grip Pullups 4x10 DB Press, 65# 4x10 Skull Crusher, 65# 4x10 Bent Bar Curls, 65# 4x10 Lat Pull, 130# 2x10 Reverse Crossover Pulley, 35# 2x10 Bent Over Cable Pull, 80# 1x10 TriCept Vbar press downs, 50# 1x10 TriCept Vbar press downs, 60# 1x10 TriCept Vbar press downs, 70# 1x10 TriCept Vbar press downs, 80# 4x10 Wide Grip Seated Row, 110# 50 mins 185
Diablo
Everyone has a plan until they get punched in the mouth- MT |
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Mark Thomas
Total Posts: 842
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Nice workout. You must be braver than the average to allow yourself to be out numbered in such close proximity to heavy things in the company of girls with problems. Probably keeps the intensity really high :)
| Hard pressed on my right. My center is yielding. Impossible to maneuver. Situation excellent. I am attacking.
--Ferdinand Foch-- at the Battle of the Marne
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Diablo
Total Posts: 7355
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Thanks Mark. Well, it's my buddies that are having the girl probs but you're still right. Even worse cause they can thro heavier weights:)
Diablo
Everyone has a plan until they get punched in the mouth- MT |
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Kyle Estle
Total Posts: 6254
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Looks like you're getting some good advice on your training. When are we gonna see those dead lifts in the mix? Kyle E.
| Performance, Health, and Longevity |
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Diablo
Total Posts: 7355
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Aye, I don't know man. I was feeling great with the all the squats I'm doing. However, with bumping up weight on them and two workouts back to back with that weight my back was too fatigued last night to do them again. This was somthing I was unsure of when I had been adding them in these last couple of times. So, right now I'm listening to my body. I'm resting my back. I may add them but I'm nervous about my form. Last night it occured that I should have done them (DL's)since I missed squats. However, my back was not at 100%. In fact I was not 100% for last nights workout either and part of why I did not do legs at all. So, right now I'm at a bit of a stall on what to do. I can tell that my legs weren't at 100% recovery either. To this day I feel them, and I can tell they are growing. It makes me think on what dimension I will be adding with the DL's. One is overall strength for sure, and a stronger back even more so. So, it makes a good contribution when added. I think I may add them on either the light or medium day when I get to that point. So, I might use them to break up the three days in the middle. Squat Monday, DL on Wednesday, and then Squat Sat. However, I'm thinking I want to end on the heavy day which I'd want to be Wednesday so I can have Thurs Friday to recoup. So much to think on huh. :) So, I'm kicking around a lot of stuff right now, including wether to go for mass. Which I am gaining right now at any rate. What do you think? That's a good start. Anyone?.......Bueller,,,,,,, Bueller,,,,,,,,;) As well consider that limited ability to intake food. Hmmmm, could compensate with weight gainers to add the calories. Hmmmmmmmmmmm
Diablo
Everyone has a plan until they get punched in the mouth- MT |
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Kyle Estle
Total Posts: 6254
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As to where to put the DLs and squats into your workout, just test it and see how your body responds. Some guys squat and dl on the same day, some spread it out working them alternate days, some only go heavy once every two weeks or so, some advocate rarely doing deads but include alot of assistance work (good mornings, RDLs, reverse hypers, etc) in an effort to bring up the poundage on the dl. Seems like it's an individual thing. As to your overall training, it looks like you're getting to a transitional point. You've lost the weight, gained strength, and you're getting some cuts. What now? Prioritize and make a decision as to where you want your training to take you. Then make a plan and stick to it. Do you want to be lean but stronger? Bigger and stronger? Increase your cardio-vascular fitness? Flexibility? Make a decision then design a training regimen that will get you there. I'll use myself as an example. I like a balance between strength, cardio-fitness, and flexibility. I don't want to be big for bigness sake but I want to get stronger. I feel my strength level is not up to par with the other two, so I have been working with lower reps and heavier weight on lifting days, then keeping up the other two with GPP work, various interval training, stretching, and yoga. When I hit my strength goals I will switch gears, probably with higher rep training, shorter rest intervals, etc. If you don't approach your training with a plan and certain goals, you'll end up spinning your wheels and not making as good of progress as you capable of. Your progress up to this point has been excellent but as you progress you need to fine tune a little more. Seems that is where you are now. Hope this helps. Your valley rat brother, Kyle E.
| Performance, Health, and Longevity |
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Diablo
Total Posts: 7355
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I have been thinking on your post all this time Kyle. You have put me in a great state of evaluation. I have hit my health goal pretty much. I suppose a maintain is in order since anything more really can go away with time and less ability to accomodate for any given reason, at any given time. Family and kids someday I'm sure. So, I guess I should just stick to what works for now. Maybe the DL's for overall strength someday. Only target left really is to see my abs. That tuna and water diet is coming soon I think. I have to buy that bulk fiber first:) I have a prob with that as it is. Another reason for the bread we've been jabbering about on deck. :)
Diablo
Everyone has a plan until they get punched in the mouth- MT |
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Diablo
Total Posts: 7355
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10/11/05 10-11-05 03:11 AM - Post#106718
Went on a trip for the weekend. Had a good time, ate poorly:) Missed my Sat workout, but I was having a good time, I didn't miss it that much:) 4x10 DB Press, 70# 4x10 Skull Crusher, 65# 4x10 Standing Bent Bar Curls, 65# 4x10 Lat Pull, 130# 2x10 Reverse Crossover Pulley, 35# 2x10 Bent Over Cable Pull, 80# 4x10 TriCept Rope, 50# 4x10 Wide Grip Seated Row, 110# 50 mins 187#
Diablo
Everyone has a plan until they get punched in the mouth- MT |
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Diablo
Total Posts: 7355
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10/12/05 10-13-05 03:28 AM - Post#106719
So, I have been eating bad. Had a peice of chocolate. Too much carbs and not enough proteins. I am back on track as of yesterday. Was on a bit of a break from the strictness, I think a bit of anticipation of the impending tuna diet. I will beat it, oh yes, I will. Payback day, and my strongest performance thus far. I am hurting hours later, and anticipate fatigue tomorrow. 5x8 Hammer Grip Pullups 5x10 DB Press, 70# 5x10 Bent Bar Curls, 55# 1x10 Squat, 135# 3x10 Squat, 185# 1x10 squat, 235# 5x10 Skull Crusher, 65# 5x10 Lat Pull, 110# 3x10 Reverse Crossover Pulley, 35# 2x10 Bent Over Cable Pull, 80# 4x10 TriCept Rope, 50# 1x10 TriCept Rope, 60# 5x10 Seated Row Parallel Wide Grip, 110# 50 mins 189# Mixed up things a bit. Increased one set on all in anger with myself for making poor food choices lately, and from wanting more challenge from my routine. Was awesome to bump up the weight on Squats and feel strong doing them. I am not getting so deep though and wonder how that might play. I hit about a 90^ angle. Supersetted the DB Press and the Curls. 20 counts on all exercises as well. Was probably like a minute or two between changes in gym location to the next exercise. Sorry Chris, I like the volume of 10 reps. I added another set to keep pace up and up it was. Intensity was incredibly high as well. I felt a bit sorry for my workout buddy, I left him behind a few times. I was tired of babying him, and he needed to see how it was supposed to be done. He did well though and made it to the fourth set ok. The Lat Pull, Seated Row, Tricept Rope, Crossovers and Bent over pulls all supersetted with 20 counts. I felt like a friggin monster after that man. The pump was insane. I really like this change. Oh, and couldn't get to a solid 20 count on the squats since my buddy was a bit laggy already and squats are tough for him. So, those were more like 60 counts. He quit on the 3rd set, 3rd to 4th set got a 20 count, and the 4th to 5th set got a 45 count. Pause after rep 7 on last set, 5 count and finish them off. This change is definately going to add good size, I can feel it already. I think if I hit 190 to 200 and feel solid with not much body fat I'll be way happy.
Diablo
Everyone has a plan until they get punched in the mouth- MT |
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mjolson
Total Posts: 1915
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Quote:
Diablo said:
I felt like a friggin monster after that man.
You are some kind of BEAST! Dude, that is one HELL of a workout.
--Matt Olson
"Defenceless, adj. Unable to attack."
- Ambrose Bierce, The Devil's Dictionary |
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Chris McClinch
Total Posts: 8538
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Quote:
Diablo said:
Sorry Chris, I like the volume of 10 reps.
No worries. Keep my suggestion in the back of your head for the next time you're looking to change things up.
The more I eat and the heavier I train, the better my genetics get.
If you're not paraplegic and not squatting, please kick your own ass for me."
"Do you really think that the reason most guys don't have big arms is purely because of a lack of doing curls?" --Alwyn Cosgrove
"There is only one gram of carbs in STFD and no carbs at all in STFU." --Byron Chandler
"Use meaningful loads to achieve results." --Big Vic
http://www.stoneagefitnessconcepts.com |
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Diablo
Total Posts: 7355
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Thanks squataholoic:) The feeling of accomplishment is crazy. Actually, it won't leave my head and it will probably show up soon Chris. It seems like these kinds of workouts burn you out after some time. So, I'll probably mix it up with your suggestion sometime soon when Iget bored again, or I can't handle my routine with a whole heart. :) Delts are tired this morning, glutes, tri's, quads and forearms all feeling fatigue today. Wrists even tender.
Diablo
Everyone has a plan until they get punched in the mouth- MT |
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Kyle Estle
Total Posts: 6254
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Man, you're showing some intensity in these recent workouts. Awesome. When's that tuna and water diet gonna start? Kyle E.
| Performance, Health, and Longevity |
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Diablo
Total Posts: 7355
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I'm gonna start the diet Monday after phsyching up all weekend. I'll start the Citrucel sunday all day. I plan to take the citrucel before the tuna all day. I really want to avoid problems. :) There does seem to be a upward curve of intensity lately at the gym. Added the extra day and so on. Bringing up some weight on some of them. I think I might be ready for 10# on the row. That one in particular though hits the delts specifically enough that at the end of the last set, they are almost 3/4 rows. So, I'm unsure. Perhaps waite a little longer. Boy, that rear delt is really starting to pop though. :)
Diablo
Everyone has a plan until they get punched in the mouth- MT |
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pwrhngry
Total Posts: 2434
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Daiblo, way to "pay the piper" bro! You truly are a beast, pumping out that kind of volume and keeping your intensity up too. Keep an eye out for overtraining, going like that. Im all set to do the T&W with you starting monday, which will actually start sunday night for me, being as Im on a midnight shift at work. I figure Ill be hitting 2-3 cans of tuna at a sitting, 5 times a day with the citrucel, of course. Hey One question though, are we still going to have whey for pre and post w/o? Does anybody know? Either way, Im with you bro, hit me back anytime. Dave (pwrhngry)
God is interested in our character, not our comfort!...Me
"When your going through Hell, keep going."... W. Churchill
"May you be in heaven an hour before the devil knows your dead."...Irish proverb
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Diablo
Total Posts: 7355
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10/14/05 10-14-05 11:02 PM - Post#106726
Thanks dude. I know, I'm prepared for burnout. Almost look forward to it in a way, means I'm hittin it hard:)
Right on Dave. Ok, I got citrucel and Tuna today. Dang, I'll probably be eating tuna hourly almost to keep up the calories. I'm pretty sure it's a no on the whey, cause it's not tuna or water. Was thinking that even means no on the vitamins too. I don't know though.
Today was another brutal day, intense, and feirce:)
5x8 Hammer Grip Pullups
5x10 DB Press, 70#
3x10 Alternating DB curls, 35#
1x7 Alternating DB Curls, 35# Very near Failure on this and the next set
1x3 Alternating DB Curls, 35#
3x10 Squat, 185#
1x10 Squat, 205#
1x10 squat, 235#
5x10 Skull Crusher, 65#
5x10 Lat Pull, 110#
3x10 Reverse Crossover Pulley, 35#
2x10 Bent Over Cable Pull, 80#
1x10 TriCept V bar Pressdowns, 50#
1x10 TriCept V bar Pressdowns, 60#
3x10 TriCept V bar Pressdowns, 70#
5x10 Seated Row Parallel Wide Grip, 110#
55 mins
188#
Diablo
Everyone has a plan until they get punched in the mouth- MT |
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Diablo
Total Posts: 7355
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TUNA TIME! 10-17-05 11:24 AM - Post#106727
Ok. Gonna try for a good logging of all that goes on. Decided to take suppliments to make sure I get all the goodies you're suposed to get daily anyhow. Was walking back from buying tea, to replace the coffee that I drink daily. On the way I recalled seeing decaff tea next to the ones I bought. Now, aim would have been to eliminate the caffine I was taking in in the coffee. So, I just wasted the money on tea thinking I was just gonna drink flavored water. So, I'll have a coffee:)
7:15 Citrucel 1.5 servings in 16 ounces and Suppliments
7:45 Tuna
Already feeling a little out of it from not having carbs. Little off. But no prob at all.
8:15 Coffe:( Why am I unhappy about this? :( Have been a little woozy till coffee just now though:)
9:40 Citrucel, 1.5 servings in 16 ounces
9:45 Tuna
Still feeling a bit off, but ok.
11:40 Citrucel 1.5 servings in 16 ounces and Mid-day Suppliments
11:50 Tuna
Ok, gonna skip the citrucel for a bit, feeling a little bloated. Blehhk pooey:P
2:00 Tuna
3:20 Citrucel 1.5 servings in 16 ounces
3:30 Tuna
Still feeling a bit light headed but nothing major
Dilema. I am full. A bit light headed but I could eat somthing not tuna just from wanting that carb for the light headedness to go away. In either case, I am full. At 5 cans I'm only at 750 calories for the day. If I push it I can eat 5 more cans before end of today's cycle. With as full as I am I could go another couple hours maybe and not eat. It's 420 right now. I worry about not enough calories, though I think I've had lots of days in the past with 2000 calories or in that neighborhood. Just knowing I'm supposed to be at roughly 2800 I think is hurting me more than helping me at this point. Giving me that worry. Other than those things I think today is in the bag no prob. The mission continues. Have had episodes of quick temper. Milisecond reactions to aggrivations caused by engineering programs. Grrrrrrr. Talking, wanting to pick up the keyboard and throw the dang thing. It passes almost as fast as it comes though just from knowing I'm overeacting as well as knowing I'll be a bit short like that from lack of carbs and calories. I'm up to about 5 liters of water for the day as well. Drank that coffee in the morning and have had 2 cups of tea as well. I'm wondering if those negate the trial. I don't think so. Although I think they are a bit of an apetite suppressant so it's like cheating? Hmmmmmm
6:30 Citrucel 1.5 servings in 16 ounces
6:35 Tuna
Not so light headed anymore. That seems to have past. I am still feeling ok as far as fullness and not really hungry. Though I can feel my body wanting the carbs.
9:15 Tuna
12:00 am Citrucel and night Suppliments
Chose not to work out today. Way too low on calories I think. I think with this kind of intake I'll just take the week off of training till saturday. See how I do on this diet and go from there. I can do this for 2 more days easily I think. I feel like I'm eating a lot, and I'm staying full and not hungry. I do feel low on power though, like weakness. That's the biggest reason I have chosen not to train.
Diablo
Everyone has a plan until they get punched in the mouth- MT |
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Diablo
Total Posts: 7355
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10/17/05
9:00 Citrucel and Suppliments
9:45 Coffee
11:45 Tuna
12:35 Cittrucel
12:45 Tuna
Not feeling as bad as I thought I would. I need to eat more though. Been kind of busy to where I don't even have much time to open a can of tuna. Feeling ok, little light headedness but not bad.
3:40 Tuna
5:15 Citrucel and suppliments
5:30 Tuna
7:30 Citrucel
7:40 Tuna
9:50 Citrucel and suppliments
9:55 Tuna
12:10 Citrucel
12:15 Tuna
Looking forward to tomorrow and the following days. Think I'll workout on Thurs and Sat and see how my weight and power goes.
Diablo
Everyone has a plan until they get punched in the mouth- MT |
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t-roy
Total Posts: 1002
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very hard to eat enough tuna, I don't think too low of calories for a few days hurts anything. I have done very restrictive diets before, and my lifting did not suffer. Go much over a few days though, and I get pretty zonked out.
Keep it up. If you can do a tuna diet, you can do anything!
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Mikey324
Total Posts: 2357
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You're doing a great job Diablo, keep it going
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Diablo
Total Posts: 7355
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Thanks guys. It's not as hard as I thought it was going to be. Not even the light headedness is bugging me very much. Just somthing I'm conscioius of. Been funny a couple of times I get stuck talking about tastey food with someone and I start to look forward to when it's over and I can taste somthing yummy and different.
Diablo
Everyone has a plan until they get punched in the mouth- MT |
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Diablo
Total Posts: 7355
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5x8 Hammer Grip Pullups
5x10 DB Press, 70#
3x10 Alternating DB curls, 30#
2x5x2 Alternating DB Curls, 30# I split the set of 10 into 2 sets of 5 with a 10 count in between, 2 sets of 10
1x10 Squat, 135#
1x10 Squat, 155#
2x10 squat, 185#
5x10 Skull Crusher, 65#
5x10 Lat Pull, 110#
3x10 Reverse Crossover Pulley, 35#
2x10 Bent Over Cable Pull, 80#
5x10 TriCept Rope, 50#
5x10 Seated Row Parallel Wide Grip, 110#
55 mins
182#!
I got deeper in the squats and after the 4th set my legs were absolutly on fire for the next 5-10 mins. It slowed me down for the crushers. They were burning after the 3rd, and I pushed through the 4th. I could not go for the 5th cause of the FIRE:) I didn't want to wait so long that my heart slowed down so I went to the crushers after the 4th set.
I decided to go for it on the workout even with this low cal diet. I didn't feel too good about doing that, but I figured that I had all the protein in the world in my blood so I wouln't (hopefully) be eating up muscle. Was aware that if it didn't feel too good I would stop and call it a day. The workout was the same as if I were not on the diet, very strong. Quite surprized. Figured that if this was all experimental for me that I may as well go for the workout too. Was a little spur of the moment. I'm happy.
Does the Tuna and Water diet work? In a word,,,,,, Damn Straight! Dropped 6# in 3 days. I am drinking ample water and I don't feel very hungry other than the urge to have a carb. It's easy to resist somehow from knowing the rewards of hard work and determination. This is very cool.
Diablo
Everyone has a plan until they get punched in the mouth- MT |
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Diablo
Total Posts: 7355
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8:00 Cirtrucel and Suppliments
9:15 Tuna
11:00 Citrucel and suppliments
1:15 Citrucel
1:30 Tuna
3:50 Citrucel
3:55 Tuna
Tuna is finally getting old. But it's not like it bugs me or anything. Just boring. Cirtucel mandatory as well. Without it, I can tell this whole mission would have been a lot different. :)
5:30 Citrucel
6:00 Tuna
7:20 Citrucel
7:30 Tuna
11:50 Citrucel
11:55 Tuna
Diablo
Everyone has a plan until they get punched in the mouth- MT |
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olddog
Total Posts: 5248
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Just checking in on the Tuna thing. Good going man!!!
The force of gravity is constant.
Life is short, dance naked and wiggle your butt:))
One of the Stooges.
"There's no magic other than to keep plowing through until hopefully it makes sense."
Laree Draper
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Diablo
Total Posts: 7355
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Thanks bro. I'm home free man. I can't believe it. I think I might adopt it somehow into a routine, like pick a day of the week as a tuna and water day.
Diablo
Everyone has a plan until they get punched in the mouth- MT |
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olddog
Total Posts: 5248
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Quote:
Diablo said:
Thanks bro. I'm home free man. I can't believe it. I think I might adopt it somehow into a routine, like pick a day of the week as a tuna and water day.
I do that on occasions:)) Especially after a weekend of overindulgence. haha
The force of gravity is constant.
Life is short, dance naked and wiggle your butt:))
One of the Stooges.
"There's no magic other than to keep plowing through until hopefully it makes sense."
Laree Draper
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Kyle Estle
Total Posts: 6254
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Great job on the tuna diet. Some people do it once a month; I hear it gets easier the more often you do it. Doesn't look like the carb depletion hurt your training. When I did it I really had to lighten my training load. Any impact on your waistline? Kyle E.
| Performance, Health, and Longevity |
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Diablo
Total Posts: 7355
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Thanks Kyle. Yes, my tummy is way sucked in as compared to before. This is an eye opener. Once a month for 3 straight days. Maybe. I'm thinking maybe one day a week and see what happens. Overall, not as bad as I thought it was going to be. Last night I did get antsy and almost gave in to small temptation. But I had come too far to cave. It was an easy resist. I can't wait to weigh in tonight. Hittin the gym tonight. Already had my morning shake and coffee and slice of bread. :)
Diablo
Everyone has a plan until they get punched in the mouth- MT |
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Kyle Estle
Total Posts: 6254
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I'll bet the shake and bread tasted awesome. My first food after the tuna & water was a bowl of oatmeal and I still remember how good it tasted. Kyle E.
| Performance, Health, and Longevity |
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Diablo
Total Posts: 7355
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10/20/05 10-21-05 12:17 PM - Post#106740
This workout was a little less intense. I could swear my tuna only workout was better. 5x8 Hammer Grip Pullups 5x10 DB Press, 70# 3x10 Alternating DB curls, 30# 2x5x2 Alternating DB Curls, 30# I split the set of 10 into 2 sets of 5 with a 10 count in between, 2 sets of 10 1x10 Squat, 135# 2x10 Squat, 185# 2x10 squat, 205# 5x10 Skull Crusher, 65# 5x10 Lat Pull, 110# 3x10 Reverse Crossover Pulley, 35# 2x10 Bent Over Cable Pull, 80# 5x10 TriCept Rope, 50# 5x10 Seated Row Parallel Wide Grip, 110# 55 mins 183# Legs are showing well. Buddy was on vacation for a week, came back and his eyes got stuck on my arms. "dude! your arms have grown since I have been gone". Maybe they hav a little, but I think it's optical with the increased cut from the tuna diet.
Diablo
Everyone has a plan until they get punched in the mouth- MT |
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Diablo
Total Posts: 7355
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Quote:
olddog said:
Quote:
Diablo said:
Thanks bro. I'm home free man. I can't believe it. I think I might adopt it somehow into a routine, like pick a day of the week as a tuna and water day.
I do that on occasions:)) Especially after a weekend of overindulgence. haha
I think I may have an overendulgent everything in my life:P Might have to add it more often just to keep my eye on the ball at all times.
Diablo
Everyone has a plan until they get punched in the mouth- MT |
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Diablo
Total Posts: 7355
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10/22/05 10-24-05 12:18 AM - Post#106742
5x8 Hammer Grip Pullups 5x10 DB Press, 70# 3x10 Alternating DB curls, 30# 2x5x2 Alternating DB Curls, 30# I split the set of 10 into 2 sets of 5 with a 10 count in between, 2 sets of 10 20 mins Abreviated work out.
Diablo
Everyone has a plan until they get punched in the mouth- MT |
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Diablo
Total Posts: 7355
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10/25/05 10-25-05 01:12 PM - Post#106743
5x8 Hammer Grip Pullups
5x10 DB Press, 75#
5x10 Alternating DB curls, 30#
3x10 Squat, 185#
2x10 squat, 205#
5x10 Skull Crusher, 65#
5x10 Lat Pull, 130#
3x10 Reverse Crossover Pulley, 35#
2x10 Bent Over Cable Pull, 80#
5x10 TriCept Rope, 50#
5x10 Seated Row Parallel Wide Grip, 110#
60 mins
188#
I couldn't do the giant set of the 4 exercises together cause they were occupied. So, I put the tri rope and the seated row together, and then followed that with the crossovers and lat pull. I had more power that way, I was able to do the 2 count for the extension on the crossover, and then a 6-8 count on the return-negatives(thanks Crhis). Man, my shoulders are tired today.
The last 2 weeks I have been using a flat bench with an incline adjustment. Hav noticed changes already.
Diablo
Everyone has a plan until they get punched in the mouth- MT |
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Diablo
Total Posts: 7355
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5x8 Hammer Grip Pullups
5x10 DB Press, 75#
5x10 Alternating DB curls, 30#
3x10 Squat, 185#
2x10 squat, 205#
5x10 Skull Crusher, 75#
5x10 Lat Pull, 130#
3x10 Reverse Crossover Pulley, 35#
2x10 Bent Over Cable Pull, 80#
5x10 TriCept Rope, 50#
5x10 Seated Row Parallel Wide Grip, 120#
65 mins
186.5#
Increased weight on the seated row and skull crushers. DB press and curls still super setted. Tricept Rope and Seated row supersetted, Cross overs and Lat Pulls supersetted. Getting deeper on the Squats so that's like adding weight. Good workout. My buddy is starting to lag less and is joining me in the 5th set on some of the exercises. Makes me hit a 30 or 40 count on some of the workout but it's ok. I think a 40 count is still good.
My diet is so so. I am going to have to sit and plan out meals if I want to see the abs I think. I'm trying to just go on a mental note thing keeping track of intake. That's not good enough if I want abs I think. I did the tuna, so I can do that if I really want................if I really want.
I'm going down the road of increasing weight and I'm getting to a point where I'm starting to fill out my clothes a little differently and noticeably. So the 3rd day I added is showing. I only got down to 183 on the tuna diet. I probably have a few pounds of "skin" that is weight. The rest of the weight I dropped on the tuna diet was food and water weight not in my body I'm sure. No creatine, no food and less water weight on that diet. So I lost the 6 pounds. Probably only 10 pounds from being "ripped" if it weren't for the skin. I'm at 186-188 now. I think that's a good weight hydrated and with food in the system. I could make 170's if I went on a tear of no carbs to cut up. Still that is a good weight and it's going to be easy to thicken up if I add weight to my routine the way I'm going now. I'm still undecided. I'll just keep adding I guess and see what happens. No reason to stop really. Friends tell me my arms are big enough and so on. I'm not sure how to take that. It feels like it's a natural thing to just keep adding weight. You get used to the weight so you add more to keep the challenge. This is a hard thing to decide, a line from a song goes, "too much is never enough". This may be one time it applies.
Diablo
Everyone has a plan until they get punched in the mouth- MT |
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olddog
Total Posts: 5248
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IMO "too much is never enough" Fill that loose skin with lean muscle mass bro:))
The force of gravity is constant.
Life is short, dance naked and wiggle your butt:))
One of the Stooges.
"There's no magic other than to keep plowing through until hopefully it makes sense."
Laree Draper
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Diablo
Total Posts: 7355
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One in agreement is enough for me:) I'll stay the course. The skin is nearly gone everywhere. Just on my tummy/love handles and inside leg kinda has the excess. Not bad or anything. I actually feel it may never go away. But, long as I keep training the odds of it going away increase. That's the only take I can have on it. Thanks for the words doggy:)
Diablo
Everyone has a plan until they get punched in the mouth- MT |
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Diablo
Total Posts: 7355
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I have a full body HIT style routine. Not going to failure though. I have been able to increase weight. Have gained some muscle and a lot of definition. Hard sweat every time. So, with this routine I should be able to gain mass slowly with hardness all the while? That seems to be the course. Guess some times things are hard to believe, like this is actually working and my body is changing. Going 3 times a week though, that has been the big factor. It's hard to know how to eat and so on cause I'm getting to a point where I'm hungry more often now, and able to eat more cause of that. It used to be a problem eating a can of tuna. Now I can eat it a lot faster than I used to. :( I get scared of gaining all my weight back. Honestly frightened and sad at times for seeing that dam scale go up. It starts to feel like I'm losing dicipline and so on. I get upset with myself. The thing that sticks in my mind is how I'm having a hard workout 3 times a week now. It's starting to feel that I'm getting confused about it all. Eat well, of course, stay healthy and exercise of course. Weight gain has just never been a good thing for me I guess so skeptacism ensues. My world get shaken easily it seems. At least there is a visible change that is encouraging and not the other way around. The pants feel tighter at times, that's hard to assess as well. At one point 176# was an all time low when ill and unable to eat. Suppose that was dehydration and so on. Went over a week uble to get in a good meal. This was while training. Almost certain muscle has been gained, there just no other way to move that weight around the way I do. Then the comments some make, my cousin in fact, "again?" when I eat. That is discouraging, I'm going to have to say somthing the next time he says somthing like that. It makes me feel bad, not good. I can probably bump up all my weights save for the squats that I am going to stick with for a while till I feel solid form and good ATG attempts. A meal plan will be tough, I'll have to actually eat in the morning before work or somthing, not just drink my shake and sup's on the drive in. Then lunch and especially afternoon and evening snacks will have to be controlled to a higher standard if I'm going to see my abs. Funny thing I noticed the today, right forearm-the knot above the elbow, below the elbow depending on how you look at it, is bigger than the left. The contrary on the pecs with the left one being a little bigger and more defined than the right. Funny.
Diablo
Everyone has a plan until they get punched in the mouth- MT |
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Kyle Estle
Total Posts: 6254
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You're doing the right thing Leo. You train hard with a lot of volume; that's gonna put muscle on your body and move up the scale. Most of the weight gain is going to be muscle as long as the eating plan is sensible. It's understandable that you're torn, considering your past, but that's in your past and just look at how far you've come!! You are an inspiration. The pics you posted in the gallery are incredible; you should go back and look at them when you start getting confused. It'll remind you just how much progress you're making. As for your cousin, my opinion, you need to say something to him when he makes those comments. He may not realize that it hurts and just needs to be told. Stay strong brother, Kyle E.
| Performance, Health, and Longevity |
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Diablo
Total Posts: 7355
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Thanks bro. I respect your opinion a lot and that helps to a great degree. I know I'm growing so the gain isn't so bad a thing, it's just hard to accept as good without associating it with the few times I eat poorly. Don't know if that makes sense. I'm off to hit the weights. Thanks Kyle, and all who have voiced support.
Diablo
Everyone has a plan until they get punched in the mouth- MT |
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Diablo
Total Posts: 7355
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10/29/05 10-29-05 08:48 PM - Post#106750
5x9 Hammer Grip Pullups
5x10 DB Press, 75#
5x10 Alternating DB curls, 30#
5x10 Lat Pull, 130#
3x10 Reverse Crossover Pulley, 35#
2x10 Bent Over Cable Pull, 85#
5x10 TriCept Rope, 60#
5x10 Seated Row Parallel Close Grip, 130#
50 mins
187.5#
I didn't feel good today, tired and no power. I upped weight on the row and tricept rope. Was still an ok workout, but it lacked. Also added a rep to the pull ups. Don't know what was wrong. Ended up passing on Squats and Skulls. I think not enough rest. I may take next week off just as a recupe kind of thing.
Diablo
Everyone has a plan until they get punched in the mouth- MT |
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Diablo
Total Posts: 7355
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10/31/05 11-01-05 02:20 AM - Post#106751
5x9 Hammer Grip Pullups
5x10 Incline DB Press, 75#
5x10 Alternating DB curls, 30#
1x10 Squat, 135#
1x10 Squat, 185#
3x10 Squat, 205#
5x10 Skull Crusher, 65#
4x10 Lat Pull Wide PG, 130#
1x10 Reverse Crossover Pulley, 35#
2x10 Bent Over Cable Pull, 80#
3x10 TriCept Vbar Pressdown, 60#
3x10 Seated Row Parallel Wide Grip, 130#
50 mins
186#
So much for taking time off. I couldn't do it without feeling bad. So I went and had a hard workout. I felt bad towards the end cause dude came over and wanted to use a pulley. I kind of take over all 4 spots on the machine when I do those last four. I felt bad, so I went quickly only making a 10-15 count. I hit failure on my sets. After the last set of Pull downs I knew I could not do any more. So I stopped. I'm left unsure if it's as good as having done my 20 counts and finishing my sets or not. I progress getting lower in the squats. My form is getting better cause my knees are not bugging the way they were.
Total intake today.
3 chicken breasts, those tysons=390 cal
1.5 servings citrucel
One can green beans=70 cal
4 slices whole grain bread=520
2 protein shakes-with flax and cinnimon(however you spell that:)=440cal
beef jerky and cheese treat=180
Can of Chicken, that's right, canned chicken, I found it at the store so I tried it. not bad=160cal
4 spoons of pesto pasta=60cal
4 stuffed grape leaves=60cal
tin of kippered herring, found that next to the chicken=190cal
One coffee with half and half, the other coffee's get non dairy creamer=?
Wow! that seems like so much food and it only comes to 1800. Can probably add 10% easily cause I'm not possitive on the pasta and grape leaves. The rest is pretty solid.
With a consevative estimate I am around 1000 calories in protein. Not bad. Though, I have to eat more since what I have read says I need about 2800 calories a day. Hmmmmmmmmmmmmmmmmmmmm
I was stuffed almost all afternoon. I'm not sure where I'm going to get extra calories. MRP shakes? Hmmmmmmmmmmm
Diablo
Everyone has a plan until they get punched in the mouth- MT |
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olddog
Total Posts: 5248
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Days like this will create a Lean Mean muscle machine:)) Great job bro!!!
The force of gravity is constant.
Life is short, dance naked and wiggle your butt:))
One of the Stooges.
"There's no magic other than to keep plowing through until hopefully it makes sense."
Laree Draper
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Diablo
Total Posts: 7355
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Thanks J-dog. For some reason the workouts have been losing steam. But I always leave feeling better. That really helps me keep going.
Diablo
Everyone has a plan until they get punched in the mouth- MT |
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Kyle Estle
Total Posts: 6254
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Hey D, are the grape leaves stuffed with lamb and rice or some other meat? My brother-in-law is of Lebanese descent and he has this killer lamb grape leaf recipe. He'll do the cooking and then we stand around the kitchen island rolling them up and bs'ing. Great stuff. Kyle E.
| Performance, Health, and Longevity |
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Diablo
Total Posts: 7355
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I wish dude. Looks like a brown looking rice. They're pretty good though. I haven't found a place that does the whole shootin match with meat and stuff. That would totally be filling.
Diablo
Everyone has a plan until they get punched in the mouth- MT |
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