The E’s BodyBlog

So I started the new workout, which increases my sets by 1 and reps from 5 max to 12 max. Each set is to be done to failure. OMG… did it kick my butt, but I did complete it. I have a lot of work to do with this program. Course the goal of it is to increase my muscle size and then it will be back to the strength program with 5 - 8 reps per set.

Day 1, Hypertrophy workout:

(set x Reps x Weight)

Bench Press = 1×6x125, 1×6x105, 1×7x85, 1×6x65 (Need to start lower as first set should be 12 reps)

Military Press = 1×10x90, 1×8x90, 1×10x70, 1×9x70

Cable Crossover = 1×12x40, 1×10x40, 1×9x70, 1×8x70 (This is the way all exercises should go)

Side Lat Rasies = 1×12x15, 1×10x15, 1×8x15, 1×8x12.5 (Again perfect for the method)

Reverse Preacher Curls = 1×6x55, 1×4x55, 1×6x45, 1×5x45 (UGH… need lower weight, need the 8-12 reps)

Tricep Pushdown = 1×12x80, 1×10x80, 1×9x70, 1×8x60

I’ve done some reading (I know… OMG) at http://www.edbyrd.com, the guy that "found" Creatine. I like his theory of mass building with the 3 phase approach. Good thing for me is I’ve been basically doing his Strength phase for 4 weeks. If I’m understanding the cycle, I should backup to the Hypertrophy phase for building size. In essence I’ll stick to my routine I have and just increase the reps from 5 to "failure", which I believe will be around the 8-10 reps he suggests.

The interesting part of this, is I can see my strength going up with the weights, but my measurements are not moving quickly. Don’t get me wrong, I’m not looking for a 4 inch bicep gain in 4 weeks, just was looking for better than I got.

So, starting at week five, I’m going to use the same weight and increase my reps to failure like his theory suggests.

Well, it’s almost been 1 month since I started serious weight training, and I feel like my progress is great. I have gained 8 lbs of muscle, 3 inches in my chest, 1.5 inches in my arms, .5 inches in my legs, and 3.5 inches in my shoulders. I have done all this while losing .5 inches in my waist, hence the confidence in the muscle gain.

During that time I have switch my exercises around and my supplements. I believe now, as I reach my first full month, I have my routine down and my supplements down pat. I have been taking the MRI NO2 product and it seems to working fine. During the first 2 weeks I found that I didn’t gain any weight, but I didn’t lose any weight like the product suggested. Again, I believe that I have lost some fat and replaced it with muscle.
The other positive to my routine is it seems to allow me to add at least 5 lbs of weight to the bar each time I go, so now that my creatine cycling is done, I hoping the large gains will come back and I can hit my first goal of 200 lbs within 2 more months.

So, today is my measurement and progress picture day, and hopefully I’ll see more gains in size.

First, I just need to say THANKS again to the folks that have directed me to some great reading. The explanation of how to do squats dramatically changed my workout today!!

Had a great nights sleep and felt very rested this morning and excited to tackle squats with my new found information.

Legs / Gut

Squats (4 sets / 85 lbs / 7,7,7,7)
Hack Squats (4 sets / 65 lbs / 7,7,7,7)
DB Lunges (4 sets / 60 lbs / 5,5,5,5)
Seated Calf (4 sets / 70 lbs / 10,10,10,10)
Standing Calf (4 sets / 65 lbs / 12,12,12,12)
Crunches (4 sets / 70 lbs / 25,25,25,25) on a machine

BTW, the diet is staying the same and working well so far.

Man, another awesome day for me. Totally looking forward to working out.

AND

I have gained 2.5 lbs in 1 week!! I’m up to 185.5 from 183. I just love this new workout plan.

Today: Chest and Back

Barbell Bench Press (4 sets / 115 lbs. / 6, 6, 6, 6)
Incline DB Bench (4 sets / 35 lbs. / 6, 6, 6, 6)
DB Flyes (4 sets / 30 lbs. / 6, 6, 5, 5)
Cable Crossover (4 sets / 40 lbs. / 8, 8, 7, 7)
Gironda Chins (4 sets / 4, 4, 4, 3) Man I need to get better at these
Bent Over 2-arm rows (4 sets / 80 lbs. / 8, 8, 8,
Pulldowns (4 sets / 80 lbs. 8, 8, 8, 7)
One-Arm DB Row (4 sets / 45 lbs. / 10, 10, 9,

Also starting a new meal plan today:

Meal 1:
3 servings Cheerios (just can’t do oatmeal)
Banana
OJ
2 whole wheat bread (toasted and plain)
CytoGainer

Meal 2:
PB Sandwich on whole wheat
Apple
1 cup Cottage cheese

Meal 3:
Meat (pork, chicken, fish)
V8
Salad

Meal 4:
Yogurt
CytoGainer

Meal 5:
Meat (port, chicken, fish)
Potato
Green vege

Before Bed:
Standard Whey Protein (Think I’m going to add Cottage Cheese here instead of milk to up the slow protein)

Good workout today, first time with the new program for shoulders and arms. Always hard the first few times as you try to figure out the correct weight to get the reps in, but I’m taking the approach of hitting a weight, counting the reps and then working the reps up to 10. Then I’ll work on increasing the weight.

This first week is rough as everything aches, but I’m pushing through the pain and getting the workouts done without cutting myself short. Hell, I’d only be cheating myself, right?

Well, this is my first post ever for any blog anywhere… lol

So, here it goes.

I just started on Bodybuilding.com along with a new workout program (which I built here). The new routine is geared to move me from all my cardio workouts to lifting. I started with the cardio based on advice from my doc. My cholesterol was very high (280) when I started this (July 2006) along with some bad numbers for triglycerides and blood sugar. So, to prevent taking meds, I started a cardio program. At first is was in my basement, but all that year got me was about 220 cholesterol and only 5 pounds of weight lose, NOT WORKING. So, I joined a gym in July 2007 and started a basic routine (40 minutes on a cross-trainer), and it did the trick. Over the period of 8 months I transformed myself by losing 17 pounds AND my last visit with my doc (3/14/2008); I was at 160 total cholesterol and my triglycerides and blood sugar are in normal ranges? YEAH NO MEDS!!

Now, my new routine is kicking my butt. Been on it for 3 days now and everything hurts. However, my mental toughness and determination to stay healthy and strong for my wife and 2 children (soon to be 3), gets me past the aches to continue. Hell, my high school B-Ball coach once asked me, "Does the injury you had last month still hurt?" My answer was no and his reply is, "pain is only temporary, get on with life, something else will hurt again later."

Anywho… on with the workout program and on to transformation!