TPower81’s BodyBlog

I’ve been doing 10 sets of squats for leg day, followed by leg extensions, leg curls and then 5 sets of BB Lunges.

On Saturday, after upping carbs for 2 days, I managed 275lbs, 10 sets, 10 reps per set.  I was sharing the rack, so I wasn’t able to maintain my normal 75 second rest interval (previously did 255 10×10 at this rest).  The reason why I went for 275 was because I did 255 what seemed to be fairly easily.  I could not believe I made it through but was really pumped up about it.  All reps breaking parallel, no cheats.

 By the time I made it to lunges I was totally wiped.  I managed to get 5 sets of lunges in but it was brutality at its worst.

I managed to develop a headache during my sets which has never happened before.  I am curious if its caffeine build-up in my body as I’ve been starting the morning off with a cup of coffee and I usually don’t do that, or if its the supps I’m taking.  I’ve been taking MRP Hi-Def for about 3 weeks now to try and cut up a little bit.  Although I’ve maintained 194lbs I do feel like I’ve lost fat.  Its slow progress though…unlike my previous cuts.  Typically, I can put on weight and lose it fairly easy.  This time around its been very slow…

Either way, I was really proud of myself for getting through the workout and happy to squat 27,500 lbs in less than 30 minutes.  If you’ve never tried doing this, take 60% of your 1 rep max and squat it 100 times over 10 sets.  If you watch your rest time in between and keep it under 90 seconds sets 7-10 are brutal. 

Getting back into workout routine.  I was away on a business trip for 4 days and so I switched workouts around because I knew I wasn’t going to be near a gym, or have time to do it anyways.

Legs coming along great.  I’ve started hack squatting really deep, as well as continuing with free squats.  I also started deadlifting again.  Squats and deads are at easy weights.  The other day I warmed up with leg curls and extensions, then did squats, then leg presses then hack squats, then deads.  It was a huge workout but it felt good and I didn’t bonk.  Hacks are up around 10 plates total now and still going deep.  Leg pressed 17 plates.  Had a trainer check my squat form and said I looked good.

My body has been staying around 195 despite relaxed diet and tons of easter food.  I feel relatively lean despite this fact.  More weight loss will bring out my legs better for sure and lean up my rear.  I’m thinking of eating relaxed like this a bit more for now and see if I can chisel up a bit still.  Cardio is limited at the moment.

 Hope to post progress pics soon.  Arms measuring close to 17" flexed.

So, vacation was fine.  Costa Rica does not have any gyms so I didn’t really lift.  I went for a few jogs here and there but mostly relaxed for 2 weeks.  Now I’m back and I’ve hit up the gym for 2 workouts so far.  I hit a PR on cable rows, but couldn’t get a decent weight on incline db presses.  Leg day I took it easy on squats, only doing 315, but did 16 plates on leg press. 

I’m extremely, extremely sore.  I can barely walk.  I ache all over.  Its almost unbearable.  Last night I took a few ibuprofen to lighten the pain in my body.  So my excitement to get back into it is waning a little bit, lol, but hopefully after a few days I’ll be back to normal and with my protein intake back to normal I’ll be ok.

If anybody has a good mass program, I’m looking to get to gain weight slowly to 215 or so. 

I don’t know what the heck is going on with my body.  I’m not taking any supplements as I’m heading into a 2 week vacation and I didn’t want to buy new supps and have them sitting in the cabinet. 

I’ve been eating well, however, and been able to increase weights at the gym quite a bit.  For instance, today doing dips, after incline DB press.  I started with bw+35, then BW+70.  I’m used to doing around that weight.  Well I felt pretty good so I threw on more weight, BW+105.  No problem, got 8 reps still.  Decided to throw more on.  BW+130lbs and I managed 7 reps.  The weight was hanging between my legs like I had huge balls or something.  I had to really grit the reps out but got 7.  Feelin big and badass once again…and I’m still losing weight, starting to see cuts, etc.

I was up late so had to hit the gym on lunch today.  About 10:30 I had my second meal of the day, some eggs and almonds.  Around 11:30 I started feeling light headed…which is the feeling I get when I’m not eating enough carbs or calories in general.  I got concerned that I wasn’t going to be able to get a good workout in, since legs is so taxing.  I decided to keep it simple, and only do 12 sets total instead of a higher volume. 

After a warmup on the elliptical and 3 sets each on leg extensions and leg curls, supersetted for a warmup I hit the leg press.  On my third set I got a new PR!  16×45 + my fiance.  Not counting sled weight thats 843lbs!  I shot for 6 reps but I think I could have gotten one or two more!  I felt huge after that set…the lady across from me was just caught staring with her mouth open.

 After leg press I did some squats, full range of motion.  I managed 225×10, 275×10, 315×8 and 365×4.  I really started dropping off with the 365 set (and can do more if you’ve read my other posts) but decided to not push more reps out and just racked it. 

Finished up the workout with 15 minutes on the elliptical, lvl 14.  Top it all off with a good weigh in, minus 2 lbs from the beginning of the week.  1lb is probably clothing and water weight as I’ve shed carbs through the week.  Time to carb-up a bit tonight.

Legs,

Leg extension, 155×10, 155×10, 170×10

Leg Curls, 115×10, 115×10, 130×10

Full BB Squat, 275×10, 315×10, 365×6, 405×5, 315×10.

Hack Squats, 360×10, 540×10, 590×10

BB Lunges 185×12 (6 per leg), 205×12, 225×12

Seated Calf Raises, 135×10x3

Today - Chest/Back

Bent BB Rows - 155×10, 185×10,225×8,155×10

Seated Cable Rows - 160×10, 175×10, 190×9

Iso Rows High Grip - 180×10, 230×10, 280×8, 180×10

Incline DB Press - 75×10, 85×10, 95×10, 105×8

Decline Machine Bench - 180×10, 230×10, 270×9, 180×10

Machine Flys - 150×10,170×10, 190×10

I think all those weights are correct.  When I do machine exercises its hard to remember what I do since I don’t write things down at the time.  I should bring a pad of paper.  Anyhow, been trying the new thing where you build up your sets to a max effort set and then in some cases perform a drop set doing slow reps.  I’ve also been focusing on slowing down the negetive and going from explosive on the positive portion of the rep.

Happy with my incline db presses today.  I really felt like I was losing my edge, but the progression I used there was good for me considering my last PR during low volume phase was 115×6.

My leg workout today.

Leg Extensions 135×12, 2 sets.  150×10 1 set.

Leg Curl 120×10, 2 sets.  135×10 1 set

Leg Press

8 Plates x 10

12 Plates x 10

17 Plates x 10

Squat

275x 10

315 x 10

405 x 4

315 x 10

Seated calf raises

135×10

170×10

170×10

Standing calf raises

195×10

225×10

BB smith lunges

205×12x3 sets. 

Sumo Dead Triples

225×3

315×3

315×3

Good workout.  405 I got another spotter and felt like I could have powered a few more reps out than 4.  It was much easier this time around, that is for sure.  Going for 6 reps next time for sure.  Felt like the spotter might have helped me a bit today but it was motivational nonetheless that it felt so easy.

I wanted to really push it today in the gym.  (Well this was saturday)  I loaded up 405lbs on the squat rack after doing a few sets to build up to the weight and got a spotter to assist me.  He was very enthusiastic and his energy fed my drive to get this weight.  Up to this point I had only done 385lbs x 6 reps (below parallel always).  I was pumped when I unracked the weight and took my steps back.  It didn’t feel as heavy as I thought.  I started into my reps and managed to get 4 good reps!  I’m happy to be part of the 400 club now and look to improve further and make 405 an every day occurence.

One thing that I have really noticed is that squeezing my abs has really helped me increase the weight.  I have always tightened my core during the lift, but lately when I feel like my upper body is falling forward a bit I will squeeze my abs as hard as I can and drive the weight up.  I can usually increase my reps by 1-2 just by focusing on this simple technique.  In this regard, I think a weight belt might help.

Well, I’ve been around the same weight for 4 weeks now maybe more!  I haven’t really been keeping to much track of things.  I took a week off because of a 4 day business trip, and weighed in the next morning up at 198.  A week later I’m back down to 194-195.  I feel like I’m maintaining weight but slowly adding fat!!!  Its very frustrating.

 So…since I can’t gain weight I’m starting to loosen up the diet and just eat more and more at every meal.  No longer is it a question of if its within my caloric allowance for the day, I’m friggin just going to eat it!  I got some whipping creme for breakfast now to eat with my oatmeal.  It was pretty good…  If I’m hungry the least bit, I will eat something.  I’m starting to see what people mean now by eat, eat, eat!  My body seems very comfortable at around 185-195, easily gaining and losing weight either way, but I want to push it to 210 dangit!

On a better note it looks like my traps have started to come in very well!

Next week my goals for weights, 10 sets, 10 reps.

Squats 245lbs

Decline DB Press, 85lbs each hand

Dips, BW+50lbs

Cable rows, 155lbs

DB Curls, 27.5lbs each hand.

Leg curls, 135lbs.

This weekend I took two days off work and moved.  During this time I postponed my workouts.  Its not that moving was all that difficult, living boxes and furniture, its just that after days on your feet moving things around, tearing down stuff the previous owners had up that you don’t like, painting, changing out lights, switches, receptacles, …on and on, it was just tiring and I didn’t feel up to going to the gym.

Today is the start of another workweek.  I got my sleep last night, and was ready to go in the gym this morning.  My workout went well and now I’m just waiting for the soreness to set in.   My diet was bad over the past 4 days.  It was very difficult to make meals when everything is spread all over the place in boxes!  I weighed in at a loss this morning of 3 more lbs.  Some of this can be attributed to the fact that I came off creatine for almost a week.  Even still though, now I’m even farther away from my goal of 210!

Not to be discouraged though, just keep lifting now steady and keep eating like a horse!

Today was my first GVT session.  I already changed it from what I was supposed to be doing too, heh.  I started out on Decline DB presses…never done those so didn’t really know what weight to use.  I ended up using 70’s and it was about the right pick.  The program calls for a grip with palms facing in but doing that felt very awkward, almost like I should be doing fly’s but not.  I ended up just using a normal grip this first time around.  In the later 3 sets I missed the last 1 or 2 reps of the sets.  I hate to not increase next workout but I’m unsure whether or not I could get 75s up that long.

I did bent over rows instead of chin-ups because I don’t think there is any way I can do 10×10 unassisted chin-ups.  I started out with 185lbs but only made 5 sets of 10 at that weight.  I lowered it to 155 and finished out the next 5 sets.  My lower back was really on fire after doing these.

I also did a set of flys at the end of my chest sets.  The time I have in the morning is just not enough to get this high of volume in.  I’m thinking of splitting off back day and doing it seperate.  That way i can focus on chest for one workout, back for another, legs for another, then arms day and just make it all a 4 day split.  My other option would be going back in on lunch break and doing the back workout.  So I’m not sure yet what I’m going to do but I just didn’t have enough time today.

Todays chest volume: 13,700lbs lifted on decline

Back volume: 17,000lbs back with bent rows.

Like I thought, I weighed in today at 194, down 4 lbs since Monday.  Yesterday I did a no carb day (actually got carbs from almonds but not that many) and I feel a lot more tighter like normal.  I still have a few days to go before the bloat subsides but man…I really feel like I need to tighten the bolts down a bit for a few weeks here.  Too much drinking over weekends.

Tonight I have a happy hour to attend but I’m going to just drink diet coke and make sure I get home at a decent hour.  I was a little excited to be at 198, pushing the 200 barrier for the first time in a while, however, it looks like I’m still a month out from that goal.  Tri-phase is almost over and I’m looking forward to doing another round of german volume training and get some serious hypertrophy going.

Today I really noticed my strength gains.  I was trying to figure out the weight I was going to push on inclined db press and I knew I wanted to get 10 reps.  I started out with 90’s and didn’t have too much problems.  Next set I did 95’s x 10.  Last rep was hard but I got it.  I remember though, when I couldn’t even get 80’s up in the air for the first rep, now I can do 95’s like its a walk in the park.  That made me feel really good!

Likewise, on bent over rows…I used to max out at 205lbs for only 6 reps.  The other day I threw 225 on there and got 10 reps easy.  For six reps I am now in the 245, 255 range.  I used to really lag on this exercise compared to my bench press, but now I’m finally seeing numbers that are evening out!

Some days you really start getting down and thinking you’ve not made much progress.  Its good to sit back, look at your training logs and see that infact you have come quite a long way!

I had three weeks stuck at 191.  Following two weekends where I had probably a 12 pack of beer over the course of the weekend and now I’m up to 198lbs.  I’ve also increased my carb intake, which has led to a little more bloating, fuller muscles as the carbs hold more water, etc.  So while 7 lbs in two weeks is definitely a lot, I’m hoping after the end of the week as the diet kicks back in I will weigh in more at around 195lbs and call the last two weekends a refeed. :p

To be honest though, I’m not too concerned with how fast I’m gaining.  I’m swinging macros all around, trying to time my insulin spikes, creatine loading/unloading, sodium loading/unloading and allowing myself to eat in excess on weekends to get my calories in for growth.  The pounds are definitely going to be swinging all over the place.  I’m only concerned with the steady, easy trend upwards towards 210 lb range.  I’ll post some nice soft bloated pics soon lol.

Did that two weeks ago.  No injuries.

 Took a week off last week and only 2 workouts.

Now starting routine of 3 full body workouts a week and a specialized day for lagging body parts.  Also varying rep ranges, and rest periods.

Not seeing a lot of progress.  I feel like I’m working hard in the gym but not getting anywhere.  I’ve been stuck at 191lbs for 3 weeks now too.  I know I need to up my calorie intake but its been hard getting in the required calories.

In order to get to 1000lbs this week, I had to bench 275 this morning.  Check that one off the list!  I was able to put up 275 x 6, and then by 5.  After that I drop setted to 225 for 12 reps. 

Next up will be squatting 375.  My hip flexors are doing better but they were really sore over the weekend.  I’m hoping it doesn’t effect my squat!

So…I got up, was on time to the gym and everything.  Did my morning routine, ate the same meal, slept roughly the same amount as always.  I got to the gym ready to tackle the 110lbers for incline bench.  First time I go to flip them up and I failed getting them into place.  Threw them down on my thighs and went again.  This time I got them up, 6 reps, done.  Felt good. 

Second set, flip them up, got all awkward and crap, couldn’t get them in place.  Tried again, still couldn’t get them in place.  Went a third time, this time getting pretty pissed off at myself and failed again.  Threw them down, went for some water.  Came back and racked the weight.  Went down to 90lbs which seems so easy these days and finished out 2 sets of them.  Very dissapointed.

Unfortunately that sort of set the tone for the rest of the workout.  I was able to get decent weights in the following exercises, but nothing spectacular and the entire workout I felt like I was barely holding on.  Just dragging so bad…

I suppose every now and then you have one of those workouts.  Thursdays are always hard for me to begin with because wednesday is my lowest carb day.  I try and eat as close to zero carbs as I can…also reducing calories for the day since I’m not exercising at all.  I also weighed in at 190, 2lbs down from Monday.  I’m not exactly worried about this either…as the week progresses the carbs deplete from my body and I will lose weight.  I’m really looking forward to the weekend though, lol!  Two off days… 

Weight lifted for at least 6 reps, PR’s.

Barbell Bench Press, 265 PR

Barbell Squat, 355 PR

Bent over BB Row, 225 PR

Bent over rows were dang easy.  Going to increase weight maybe 20lbs next workout and see if I can get it up.  Barbell squat was slow and strenuous but I made sure to get down for enough so it would count.  I think I had the weight a bit high on my shoulders because I felt too much of the good morning effect and had a hard time keeping it back.  It was minor though.  I did two sets at this weight.  Next week I’ll bust out 3 at 365.  I did 3 sets on bench at that weight, 6/5/4 reps.  I’ll increase to hit 275lbs next week, a milestone for me.

Weighed in at 192lbs.  Up 2 lbs from last week although I think I weighed myself on tuesday last week…I’m very happy with these last 12 lbs.  While I do feel like I’ve gained some fat, it seems to have been minimal.  I can still see cuts in my legs, and my abs are slightly visible when relaxed.  I need to take some pics and get some measurements, although laziness sets in once I get off work!

Weight lifted for at least 6 reps, PR’s.

Barbell Bench Press, 265 PR

Barbell Squat, 355 PR

Bent over BB Row, 225 PR

Bent over rows were dang easy.  Going to increase weight maybe 20lbs next workout and see if I can get it up.  Barbell squat was slow and strenuous but I made sure to get down for enough so it would count.  I think I had the weight a bit high on my shoulders because I felt too much of the good morning effect and had a hard time keeping it back.  It was minor though.  I did two sets at this weight.  Next week I’ll bust out 3 at 365.  I did 3 sets on bench at that weight, 6/5/4 reps.  I’ll increase to hit 275lbs next week, a milestone for me.

Weighed in at 192lbs.  Up 2 lbs from last week although I think I weighed myself on tuesday last week…I’m very happy with these last 12 lbs.  While I do feel like I’ve gained some fat, it seems to have been minimal.  I can still see cuts in my legs, and my abs are slightly visible when relaxed.  I need to take some pics and get some measurements, although laziness sets in once I get off work!

Incline DB Press 105lbs x 6/6/4  PR

Chin-ups BW+50lbs x 6/6/6  PR

Skullcrushers 80-90 x 8-6/6

BB Curls 80×6/6/6 (Dropped weight from 90 will increase next week again)

Arnold presses 45-50 x 6/6-6

DB shrugs 80lbs x 6/6/6

Overall a good workout.  105lbs is heavy on incline but I’m closing in on maxing out the weights there!  I got all my reps with good form, but the last set was really slow and tough.  I drop setted most of the exercises today but didn’t record the weights above.  Chin-ups was also a PR.  Despite having virtually a no-carb day yesterday I felt like I had a good workout!  I can’t wait for tommorow, going to PR deads…

I have been struggleing with the dead lift recently…well in general I guess you could say.  I started deadlifting about 2 months ago and haven’t really gotten the hang of it at all.  I think part of my difficulty is in the fact that my torso is long compared to my legs.  So…at the bottom of the lift I have a very hard time keeping my back good and locked with a strong arch. 

Today I tried sumo deadlifts and I must say I definitely will be doing these all the time now!  The sumo lift lets me get closer to the ground and really squat into it.  Its harder on the hips, but easier on the back (which is another plus since I’ve had lower back disc surgery before and have lost some flexibility there).  I also really feel like I can sit into though, and pull with much better form.  I started at 135 to get the hang of things, then did 6x 225/275 and 4×315.  Next week I’m going to throw 325 on there and pull 3 sets.

I have a couple problems though and I was wondering if there were any of you with stellar input you could give me.  First of all, I have a training partner that does lower weight so I have to rack and load weights every set.  With that being said, when I got my grip ready with a wide stance while the bar was still on the rack it was extremely awkward pulling the weight up, walking back two steps and then dropping the weight to the floor.  Do you guys generally do a conventional deadlift to get the weight to the floor and then switch up the stance?  Do you load the weight sitting on the floor and just go from there.  After my last rep too it was kind of hard to get the weight back to the rack too…holding 315 and trying to walk the weight back, while its bouncing off my thighs and I’m struggleing with the grip.

The second problem I had was with the grip.  I’m using an over/under style grip, but the bar is not knurled where I need to grip it.  So it makes it slippery in comparison. Should I move my hands out a bit to the knurled part, which would place them a little wider than shoulder width?