Bonecrshr’s Blog

I have decided to maintain a workout log.  I began it today and will update on a daily basis.  This will mean that most of my training information and comments will be posted there instead of here.  I still plan to make some blog entries, but their focus will be a bit different.  The log can be found here:

http://forum.bodybuilding.com/showthread.php?t=3094291

Thanks for checking it out and feel free to leave comments, suggestions and general feedback.

Ray

I’ve been saying it for a while now and though I have began to do more and more, its time to really start hitting it.  Is there anything fitness related more boring?  Most of the cardio I have done so far has been on the stationary bike.  Long excursions on the treadmill has a very adverse effect on my knees.  Most of the cardio I will do will be done on the bike and the elliptical machine.  I’ve been studying and researching the optimal times to complete this task and will continue to do so. 

Just got back from the gym after a great bicep/tricep workout.  Was a bit rushed due to getting a late start and the gym closing early.  I’ve been focusing on gradually reducing my rest times between sets lately and moving from exercise to exercise at a greater pace.  One thing I have found is that is definitely way to boost exercise intensity. 

Though I find that I am not able to throw around the same poundages for quite as many sets, I do not feel that I am sacrificing much at all.  This approach can only be beneficial for my cut and has made my training a bit less mundane as well.  I plan to take the day off tomorrow and begin the rotation over again on Monday with legs.

So I added some new progress pics last night.  My weight is currently around 308 lbs.  The cut is going well and hasn’t made me insane yet.  I decided to focus more on ensuring that I am getting enough cals per day and work as hard as possible in the gym.  I guess thats about all I can do.  I’m in no rush.  I do not compete and this is purely for personal satisfaction.

Took the day off from the gym today.  I’m off from work tomorrow and will get in there and knockout arms before closing time.  Could use the rest day anyway.

Not much to report over the past few days.  Cut is going fairly well.  Had low energy today during legs and my knees were killing me, but I muddled through it.  Looking forward to chest and shoulders on Tuesday night.  Still increasing cardio litlle by little.  Thats all for now…

After being sick for a few days, I got back into the gym last night and did legs.  As I have mentioned before in an earlier entry, I have not been doing squats due to knee pains.  However, last night I gave them a shot and I must say they went well.  I did them on the Smith machine.  During my earlier sets I went ATF (ass-to-floor) and then parallel on the remaining, heavier sets.  I was pleased that I was able to knock them out for the first time in years.  Today, so far, my knees feel no worse than after leg presses, so that is very encouraging.  I did the following exercises:

• Smith machine Squats
• Machine Leg Presses (high rep)
• Leg Extensions
• Lying Leg Curls
• Seated Leg Curls

Normally, I perform stiff-legged deadlifts as well, but after the squats and the other exercises, my energy levels were really low.  I’ll bust them out next time and will also try to work in some lunges, perhaps.  Tonight I begin the routine over.  I think this will work out for me throughout my cut.  Chest and delts…coming up again.  SWEET!

Man!  Being under the weather sucks!  Tonight was my first day back since Thursday.  Felt good to be back, but was a bit off.  My eating was very sporadic and my energy was not up to par.  I got in a decent workout, though.  Cut is going well for the most part.  Continuing to notice little changes in overall body composition.  More to come…

Another productive workout tonight.  Felt strong and moved some heavier poundages.  I’m not sure if any of this can be attributed to the Anavol I began taking on the first of the month, but my training is really feeling productive.  I worked biceps first using the following exercises:

• Standing Alternating Dumbell Curls
• Incline Dumbell Curls
• One-arm Dumbell Preacher Curls (using steep-angled incline bench)

Normally my primary bicep exercise is Barbell Curls, but I sometimes incorporate the DB Curls for variety.  I then moved right into triceps performing the following: 

• Close-grip Bench Presses  
• High Pulley Overhead Extensions (Heavy to simulate a skullcrusher movement)
• Cable Pushdowns 

NEW SUPPLEMENTS…

As I mentioned before I am taking Anavol and I also began to take MuscleTech’s Pump-Tech.  All I can say so far is that my pumps and overall vascularity has increased significantly and my stregnth continues to improve although I am dieting rather strictly.  Gotta love that.  I’ll give more feedback on these two products as I become more familiar with them. 

Had a GREAT workout tonight.  I felt very strong throughout the session and felt motivated.  I am on a cut, but I am still moving around the same poundages, or heavier, than I was before the cut.  This makes me very satisfied and feeling that I am going about this correctly.  I am definitely beginning to notice changes in my body composition in regards to bodyfat.  I am starting to see striation in my shoulders and the seperation in my arms are becoming more pronounced.

Tonight, I trained back and calves.  For back I did the following exercises:

• One-arm Dumbell Rows (moved up in weight: 170 lbs DBs for 10 strict reps)
• Close-grip Seated Pulley Rows
• Wide-grip Lat Pulldowns
• Bent-over Laterals (rear delts)

For calves I did some Leg Machine Calf Raises supersetted some stretch and flex raises that were unweighted.

I weighed myself before the workout and weighed in at 315 ibs.  That’s ten pounds lost since beginning the true cut and I happy thus far.  I truly feel that so far I am doing well with maintaing my muscle mass and possibly building as well.

Last night I began the new routine I mentioned in my last entry.  Things went well.  As I have mentioned before, I have been concentrating more on my upper chest.  This created a seemingly smooth segway going from chest to shoulders.  I was not able to knock down my usual poundages for behind-the-neck presses, but didn’t feel I needed to as my front delts were already screaming from the upper chest exercises.  For chest I did the following exercises:

• Incline Presses
• Incline Dumbell Presses (performed heavy and wide, almost like a flye)
• Chest Machine Presses

Shoulders included the following:

• Behind-the-neck Presses
• Front Dumbell Raises
• Lateral Dumbell Raises
• Dumbell Shrugs

After that I did 30 minutes on the bike at a fairly rigorous pace for some cardio.  I plan to do this a lot more often.  I did work abs some, but it is sometimes difficult.  After doing abs, I usually have trouble putting myself in a seated position as my abdominal muscles cramp really bad.  I’m hoping this will eventually go away.  I did, however, forget to weigh myself.  Will do so tonight.