b.spencer’s BodyBlog

My workouts keep going well, and there are some new changes that are kind of fun.  And these had all happened in the last couple of weeks.

I haven’t done a  full BF analysis for a couple of months, but it must be dropping again a little bit.  I was doing incline bi curls earlier in the week, when I noticed vascularity in my right delt for the first time, and I noticed the vein that cuts across, left to right, across my left biceps.  Abs are more clearly defined, and (WOOHOO!!!!) I noticed just this week some definition in the intercostal area for the first time!!!  It’s not ripped to be sure, but I’m sure happy.

Rehab on my squats is going well.  I passed 200 for 20 reps yesterday, which is actually giving me hope that I haven’t lost that much strength in my legs not being able to do real squats for so long.  It was fun to watch the guys look at me do the reps.  I could tell the first thought was "Why is he doing so light?"  Then, "Why is he going so slowly (I do 3-0-3 tempo for those).  But, when I passed 15 reps without a pause, there were some impressed faces.  If I had told them it was at the end of my workout, where I’d previously done 1100 lb leg presses for 10 reps, and 150 pound single leg extensions, I think they would have been moreso.   I’m paying the price now — the DOMS are really bad this morning — but its nice to have growing pains in the legs again.

I’m comfortable enough now to start rehab sets with deadlifts, the last lift I can add back.  I’m debating if I should try clean and standing military presses.  I’ll never do a working set weight with them.  The doc said its way too dangerous.  But just with an empty bar or a couple of pounds on the ends as rehab/warmups to see if I can handle it with out damage.  WIll ask the doc before I try for sure.

I’m really excited.  I went to do a little shopping today.  Tried on some shorts at the mall, and was shocked to find that I needed 29 waist to fit properly.  The only problem was that I needed loose fit to accommodate my quads.  That means that, at last, I have cut my waist size in half.  A 29" waist isn’t too bad for 5"11, 205 is it?  LOL.  Things on the workout front are really going great.  Should post some 3 month progress pics in a few weeks.

Well, it’s a new year.  I started a new workout I like very much.  Most days are 12-16 sets for 4-5 exercises.  I really like it so far.

I’m really excited too from my doc’s appointment last week.  Got the results back from my last exam and MRI.  Compared to July’s exam, I am greatly improved.  The orthopod said that there is just some minor residual left from my disc rupture.  My achilies refex has improved markedly, although still not 100%.  He also was really happy with the strength gains I have made in my abs/lower back muscles over the last few months, and he told me he was sure my improvements in reflex and leg strength are due in large part to working out carefully, but focusing on what I have been doing.  The best news, he said that there should be no problem with with me going back to free weight squats, deads, and compression movements in March, as scheduled.  I can’t wait to abandon the Smith Machine and get back to real bars.  The only limitation he insists on is no cleans, and I can live with that.
Currently, I wanna cut about 10 pounds over the next 12 weeks, then do another 24 week bulk, cut cycle before my skin removal surg.  Tentatively scheduled for early September.

Well the first month of the contest has come and gone.

I think it’s been a good one.  I’ve gained about 2 1/2 pounds since the start, and have made some major strength gains in every lift that matters, even though the muscle size gains have been good, but nothing to write home about.  I’d like to re-adapt my workout more to a general 10-12 hypertrophy amount of reps to see if I can build some size to go along with the new strength.  But, I’m still scared of really bulking hard.  I just can’t stand the thought of gaining fat.  I’ve tried a volume training approach the last few workout, but I just don’t think I’m ready for that, yet.   I’m so exhausted by the middle of the workout that the end seems to almost be a waste, as I have no power left.  I’ve just about decided to go back to Jimi’s workout and follow it to the end of the contest and hope for the best adaptation wise.

I don’t want to do a full set of pics until the end of November, just because I want to see just a straight beginning to end change, if that makes sense.  I’m hoping to surprise myself.  But, I did post a couple of quick bi pics I snapped today.  These are creatine free (I just finished the off cycle) so there isn’t a lot of size difference apparent at the moment, with the water from the creatine gone.  But, I have gained a bit more fullness and width, I think.

My next change up in workout cycle is due in a couple of weeks.  I’ve already basically plateaued on this one.  I like it a lot, and i want to come back and use it again, but I need a change up.

I’ve been reading a lot about GVT / OVT after one of the trainers at Golds recommended it to me. Just wondered if any of you guys had experience with it and if you think I should try it for 10 weeks before I go back to the posted workout?

I just had to post this. 

Yesteday, I was in the gym usiing the bathroom, and I noticed how pumped my arms were.  No one was around so I did a front double bi in the mirror.  I’ve never seen myself so huge before.  It was almost freaky so see me look that BIG.  I took me measures today . . . and I hit it at long last.  16 inches on the right biceps.  Cold.  It just took 4 months, but I’m there at last.  My left is still a bit under, but he size difference is shrinking slowly.  At this rate, I’ll be at 17 next year, but I can wait.  Or to be better said, I can’t wait.   :)  The size gains in other areas continue, especially chest, which makes me happy.  They are slowing, so I know I’ll plateau shortly, it usually does after a spurt like this.  But the results have been so good that it will be worth it to wait for the next one.

The strength gains continue thanks to the current workout and the pro-hormones.  They are starting to slow a bit also, in that they are not making the huge leaps they were earlier in the month.  I seem to have found where my back really is at the moment and am getting good working sets of 8-10 with challenging weights.  But they are still rising, which is all I can ask for.   Next week, I’m gonna work into my quad routine a few sets of just empty bar regular squats.  If I’m gonna start adding weight in 6 months, I want to make sure I have ther form down in my sleep.  Best to start out that (and with it standing calves) with light and easy.   I’ll do a couple of sets of BB chest on Sunday to update that stat as well.  Since converting to all db’s for chest, I obviously don’t have regular data to pull from. 

I read this today, and man, did it change the way I look at things.  I hit the gym double hard today.  One most straight shooting, inspirational letter’s I’ve ever read.  If you can have a motto this long, this one is mine.  I’ve already learned this lesson.  But, time to step up to the next level.

Your life is now.

It is not what you did, or looked like, or lifted yesterday. It is not what you will do tomorrow or hope to achieve with your physique in the future. It is now. Do you ever notice that "I really couldn’t give 2 wanks and a rats ass" feeling you get when some arrogant, has-been jerk says, "…oh yeah, I used to be really freakin’ huge maaaan! I bench pressed 4 million pounds!" As Mr. Personality continues his self centered, biased story of what he used to be, you find yourself extremely uninterested to the point where you’d rather jack off your grandpa! Well, thats how others feel when you and I talk about what we used to do or what we are dead set to accomplish in the world of muscle and fitness. People are impressed only with what you are NOW.
Today is your opportunity to live the real life. Today is your time to get out of the swamp of the status quo. Yes, today is your time to give pupose and drive to your fitness life. Don’t keep doing the "Easy" exercises. Don’t just do a certain number of reps and sets- no matter if you are straining or not. Don’t stop your sets when the burn and pain starts. Remember, now is your time. This is your hour. When I’m in the gym, I see people who are about as focused as a fart. They are all over the road. They’ll run many different half-assed exercises together and wonder why they look no different that last year.
Fear can be a bad thing in your life, but it can also yield results.The only fear you need is the fear that you will continue living a life much smaller than your hopes and dreams….. and awake someday to find yourself past your prime, a product of your mediocre lifestyle as a fitness enthusiast. Or worse yet, you might die unexpectedly tomorrow, next week or next month with your music still in you. Your life is now. Your life is now, or never. When I turned 30, this hit me hard. Up to that point, I was in my 20’s. IT didn’t matter how late into my 20’s I was, I was still in my 20’s! Then 30 hit. I realilzed that IF I’m going to be muscular and strong, it had better happen now. Yes, you can be big and strong into your 40’s. But I think many agree that the 30’s are where its at! I had to decide that the time was now.

You possess unfathomable strength and ability, but you are rarely calling on your tremendous mental and physical resources. They demand to be stretched, exercised and challenged. They demand to be used to their full capacity. The reward your abilities promise is nothing short of greatness and excellence. Have you ever been told you have "potential?" Let me tell you something about "potential"………. "potential" means that you’re not doing it. Think about it…… Would you say that Jay Cutler has "potential?" No, because he’s doing it! He’s training hard, eating big, and keeping his focus. He is past the "potential" stage. Thats where I want all of us at EB.N to be. To be to the place where every week we are setting and reaching goals in our fitness. Be it strength, size, or just a funny story from your daily walk as a bodybuilding enthusiast as proof that you are living the life and having a great time doing it!

Let me be blunt, in hopes of making my true point: Everyday you step into the gym, and do not commit yourself to greatness, you are falling asleep, allowing yourself to suffocate in an atmosphere of mediocrity. Is the spirit-killing atmosphere I reference real? Bodybuilding is supposed to be such a positive, and demanding sport where just by association with it, you start aiming to better yourself. You only need to look at the newspaper or TV to know we are surrounded by negativity that cares little about inspiring greatness. You are never far from people who care nothing about being different, better, stronger, trying harder, or aiming higher. You know who they are. You get stares and double takes from them at the store when you have to go from the gym, to the store to get more protein for supper. With your swole still in full effect, you got cannonball shoulders bursting out of your sleeveless shirt, and swole chest trying to bust its way out. Furthermore, you’re freaking everybody out with pipeline veins crawling beneath the surface of your skin…… so much that it causes all the heroine addicts to orgasm! Yes indeed, you live in an atmosphere of mediocrity, and like poison gas it will dull you, bore you, disillusion you and lessen you if you don’t wake up and do something about it. If you are not getting comments from people about your physique, you are still in the mediocrity. If people at work are not tripping out on your disciplined and strict dietary practices, you are still in the mediocrity.

My friend, your life is now. Take a stand against mediocrity, weakness, skinnyness, and obesity. Make your greatness non-negotiable. Put it into higher gear.

Hold your head high,
Critical Mass

Over the last week or so (thanks in part to Jim’s workout)  I’ve been on fire making some really incredible gains in my lifts.  I’m not sure exactly why, but I’ve really refined my workouts and put in effort in every rep - - and I’ve added back in every compound movement I dare to.  I mean in the last week, I’ve added 30 pounds and 2 solid reps on each set of leg press, started doing 1 leg squats at 160 and 180 pounds for 10 and 8 reps for multuple sets, finally got up 75’s for 6 reps in flat bench — last week I couldn’t budge them for 1 rep, and this week 2 sets of 6 — , bent over rows (being very careful and well protected) at 225 for solid sets, and today  . . . deads.  Yes, I did 4 sets of dead lifts.  I was back braced to the hilt and was using the deadlift/shrug rack contraption, but other than that it was REAL.  No pins and pulleys, just real 45’s on each side.  I got up to 315 for 8 reps for 2 sets.  I was tired, but no pain, and I was so excited I practically floated through the rest of the workout today.  Not as srong as many of you, but for me, it’s the best I’ve ever done in the gym - bar none.  

I expected the back lifts that I’ve had to leave out for so long to come back rapidly, but this is spilling over into every muscle group I do.  I’m making weights pretty easily that I couldn’t have dreamed of 6 weeks ago.  I hope that this new strength translates into size gain.  At any rate, I hope it goes on.  I’m gonna milk this for as much as I can get.       

Today I also noticed new vascularity in my quads while peddling out my cool down post workout.  Pretty thick ones too.  Hope that’s a sign of more fat loss or muscle growth.  I’ll take either.

This weekend marks one year since I started my weight loss journey.  The time has gone by so fast and so slow at the same time.  I would have never imagined as I sat, at this very moment last year, eating my last uber-greasy fast food burger and fries as my last binge meal, that I’d be where I am now.  I measured my stats and BF% this morning.  I’m down to 12.6%, off another tenth since last month, while gaining 3 pounds.  

I just wanted to publicly thank all you guys.  I’ve learned so much from you, been inspired myself from your experiences, and from the PMs and emails I’ve gotten, I’ve been able to inspire some of you.   We are all in this journey toward the body of our dreams together.  If there is anything I can do for you, just ask 

And as for the celebration? 

I’m gonna participate in a little "contest" with Jim and a few others.  The rules are pretty simple.  We post our current complete stats, pics, and a goal we want to achive in three months.  30 November we’ll update everything and see of we made it.  The reason is so that we can help, motivate, push — whatever you want to call it — into breaking into new ground for each other.  My goal goes along with my bulk.  Since I want to be +20 pounds from my low by Feb 1, I want to gain 10 quality pounds between now and then.  That would be 15 pounds of muscle gained since June  The stats as of this morning on the board are unpumped.  I’ll do some pumped stats later today (upper body) and tomorrow (lower body) at the gym.  (It’s been a while since I’ve done those.)   I’ll put all the results on the blog too.

Last Labor Day weekend, I had greasy fast food at a fireworks display.  This one — I’m eating clean on my diet and going to the gym .  I’ll enjoy this one more.   I’m gonna drive every rep to the full, eat big and clean.  Everything I need to do.  Look out J, here I come :D

It’s the end of the month again, so time for an update.  I’ve posted new pics rather than go through measurements (want to save that for next month.)  I didn’t feel like I gained that much — what with being distracted by moving,changing gyms, all that– but my first day a Gold’s, I maxed flat bench with a trainer spotting me, and I even surprised myself.  240.  Thats 80 pounds improvement in the six months that I’ve been doing them.  Hooray for noobie gains.  Wish it could last.  I’m getting serious about bulking now, so maybe it will.  I can hope at least.

I’ve started a new workout that jimif sent me.  It’s really kiling me but thats what I asked for.  I was just playing around for the first two, finding my new base weights with exercises I haven’t done before (like the sumos deads).  Wednesday, I decided to sub single leg machine squats for the walking lunges, since there is no where to do them with leagues on the bball court.  Wound up doing 4 sets, 10 reps, 200 pounds on each leg. After that, I was stumbling around like i was drunk.  Huge pump.  One of the other trainers noticed the variant I was doing, and he must have never tried it before, becasue he wandered over to try it after I was finished.  Two sets in, he was sweating, and doing 1/2 the weight I was (Smaller guy, but ripped beyond belief).  I think it surprized him how hard they were.  Anyway, getting out of bed the next morning was an adventure in sore, but it’s been a while since I felt growing soreness in my legs.  I keep saying it, but thanks Jim.

I’m really pumped up about the next few months.  I’m determined to make good gains before my next pics in Nov. (My birthday)