Happy Bday!!! (belated)

just wizzed by reading some of your log, noticed your daily totals were around 2000 calories on a bulk? are you sure thats enough? i would say bump that up and then you can start gaining weight..i doubt you gain at 2000 looking at your stats

aye true, it's an eight week program divided into 3 phases.

I am in the first phase where we create a controlled catabolic state. The author of the program suggests going into a calorie defecit, losing a 1-2 pounds of fat, and doing some cardio.... along with lowering intake of saturated fats and high GI carbs.

After this two week phase is over I will be eating like a monster... don't you worry

Even though the past two days I have been eating like a king anyway.. went out to eat twice for my birthday and then went to another buffet today... haha. I will get back on track tommorrow, though.

Today's weight training went well. Huge pump in my arms after only the first work set!

Here is it:

seated DB curls (45 degree angle)
warm up:
15 X 15
20 X 6
25 X 6

Work:
30 X 12 (this felt perfect, perfect weight)

Preacher curls with twisty bar:
15's on each side X 12

Work:
20's X 5 (had to stop the set because I couldn't get 12-15 reps)
15's X 20 (a bit too light then, so I will add 2.5's next time)

Hammer Curls:
15 X 15

Work:
25 X 20 (need to add weight)

Lying tricep extensions with twisty bar:
10's X 12
10 X 8

work:
20 X 15 (this was a pretty good weight, I think I can up it by 2.5's next time)

Tricep pushdowns
40 X 12

Work:
100 X 15 (form wasn't very solid)

After I was done with all of this I ran on the elliptical for 18 minutes at a HR of 130.

Thoughts

This was an excellent session, felt great getting the pump so early on. I felt pretty worked with this low volume, I am looking forward to when I up the volume... that'll be huge.

My weights were just about spot on this time and I pushed myself harder.

oh, i get it. keep it up then i wonder what kind of results you'l get. keep workin it

I've gotten a bit lazy recording my workouts online.. ha.

I am still keeping a log in a notebook that I bring with me... it's a really good idea to track workouts, always try to improve SOMETHING each training session.

Some highlights I spose:

I did bench press 170 X 12, if I would have had a spotter I know I could have gotten at least one more, but I figured I better put it back because I didn't want to be laying there with that weight on me.... ha. I always have a spotter but, meh, not that time.

And today I did deadlifts 175 X 15, this really worked out my back a lot, felt great.

wow thats a powerful bench good job

Had another great workout today. Was arm day today.

It's really great, I went up in all of my lifts in one way or another. It is really great tracking workouts like this and trying to improve every time you are in the gym.

Before I would basically just lift the same damn weight every session, occasionally upping it when it was too easy... but now I force myself to improve every time, I love it... and it's great feeling the results.

I am only three days away from the blast portion of the program where I will be increasing the volume a lot and also increasing food a lot too.

I haven't been doing a very great job during the prime, though, with regards to the nutrition. I am suppose to be in a calorie defecit, do cardio, and avoid saturated fats and high GI carbs.

I am doing a good job in all of the above areas except the calorie defecit, I am just NOT in the mood for losing weight right now and I hate restricting calories. So I have still been eating in a surplus mostly every day. My goal is mass right now!

I bought some supplements yesterday, bought 7 pounds of protein, 5 whey and 2 casein, I haven't ever tried casein so I am looking forward to using it. I also bought some NO Shotgun, one of those nitrous oxide products.... I am not expecting much from it but I want to see what it's like anyway.

kind of off topic:

For some reason I started getting headaches about three days ago, I wake up in the middle of the night and ugh. I don't know what's causing it, but I decided to stop chewing gum for a while, maybe it's the aspartame.

glad your getting results! 3 days till you start blastin away!
make sure to eat this on your bulk :P

LOL, nice pic man. hahah.

I am glad I am getting results too... I think so much of it has to do with just tracking my workouts and constantly trying to improve things.

I've already eaten 3300 calories today and still have at least two more meals to go.... I fail at being catabolic right now

I started the second phase of the program today... the high volume blast phase.

I decided to get my bodyfat checked after all today. I gained 3 pounds of fat this time in 3 weeks. That's just crazy, it usually would have taken me 3 months to gain that much fat but it only took 3 weeks this time. Kinda depressing, but I guess I was just eating way too much. I think when I got off the keto diet 3 weeks ago that I gained a lot of fat back right away there too... started eating carbs too quickly I think. So, I am at 11.3% according to the tests now. I'll watch my calories a little more from now on.. I wasn't even recording what I ate for most of these last 3 weeks... and since I was doing very low volume training I didn't gain any muscle like at all.

Ok, so enough of that, my workout was awesome today!

excluding warm ups:

Bench 175 X 10
195 X 4
Bench 175 X 10
Bench 175 X 8
165 X 8 (was going for at least 12 but ran out of gas)

DB pec fly's
30 X 10
30 X 8
30 X 8
30 X 7
25 X 10

Was wiped after this chest workout, huge pump.

Smith machine calf raises
185 X 10
235 X 10
220 X 10
225 X 10
225 X 10

Was trying to find a weight that worked well, I will probably just keep increasing it 5 pounds each week from here.

Leg press calf raises
100 x 10
130 X 10
145 X 10
145 X 10
160 X 8

This is a really awkward way to work your calves, it's not a leg sled, but a really odd leg press machine, it doesn't work well at all but I can't think of another angle to hit my calves at...so I dunno.

This workout was awesome though, I was digging real deep on those last sets of the pec fly's and bench press.

dooood your bech is teh 1337! (thats good)
im ganna ketch up with you! just wait! :]]]
i had a gr8 workout today too. cheers

and nice; your finally on the eating and volume phase! im going to have to start eating MOAR now too bc im staying the same weight LOL wups and i thought i was eating 2 much hahah
lets pile up on the milk eh?

Thanks man, bench has always been my best lift. Someday I want to be able to squat more than I can bench though!

So today was an awesome workout, I can finally see why people don't recommend deadlifts and squats in the same workout. I never have lifted as heavy as I have on the deadlift before.

So here's the workout!

Back day

Deadlifts
190 X 8
225 X 4 (heavy set)
185 X 7

Damn, this was freaking awesome, kicked my ass!

Pullups
8
7 (heavy set) wore the belt with a chain on it for added weight, will start adding weight every week
8
8
8

Bent arm pullovers
Twisty bar plus 27.5 on each side X 8
32.5 X 4 (heavy set)
30 X 6
27.5 X 8
27.5 X 7

I don't understand these... I can't feel them working my back at all. Feels more tricep, but not much there either.

Bent over rows
100 X 10
120 X 5 (heavy set)
105 X 8
110 X 6
110 X 7

Was having trouble keeping my lower back arched.. kept seeing it round.

"seated compound rows"
150 X 10
150 X 10
160 X 8

haha thats really wierd for me to think trying to bench what i squat >< theres NO WAY i could do that hahah
how is your upper so much stronger than lower?