xueimelynnad’s BodyBlog

took a full dose today, just to see you know….  blew most of my records away, 235lbsx5×4 deadlift (which is what I weigh), 205lbsx10 cable row.  I had no grip, had to split grip on the  deadlift and had no grip left for the pullups which really sucked, then the lunges I felt strong but I had no grip to hold the damn weights!  so I had to stop those much earlier than I wanted and rest for a few minutes, then I decided I didnt care if I had no grip and I was doing the cable rows anyways.  my back looked real nice in the mirror afterwards

tried out two new things this morning, a new "push" workout, and NO shotgun.  well, I did half dose of the shotgun, for a few reasons, one is cause it’s expensive and this way I can get almost 4 months worth of working out 4 days a week with 1 tub of the suff at half dose, another is cause I dont know entirely how it will effect me yet, and a third is cause a baby forumla scoop is exactly half a VPX shotgun scoop and is easier to use to dispense in the gatorade bottle I use, but mainly it’s about the money.  anyways it got me very alert and ready to go, dont know if I got more pumped up with it or not, didnt really FEEL huge and inflated but it might have been working anyways, we’ll see if this combo of 1/2 dose shotgun and the protien powder and a more consistant and protien rich diet will work in the time to come.

the workout was really good though, squats 95lbsx10, then 115lbsx10×4 (I dont have a rack so I have to clean and press all my squats, and I’ve been sick or I would’ve been squatting 135×10-15×5, plus I hurt my knee crawling with baby yesterday so i wanted to be careful so I can lift again soon, it worked) got me really amped up and sweating and breating hard, I pumped them out fast and hard, only 30sec between sets.  then bench press 95lbsx10 and 155lbsx5×4 and it was great, I made every rep but the last one each set was everything I could do to get the bar up, perfect weight for me this morning.  Then I did power clean and presses, which I dont really know the form of well since I have never done them, started out with a naked bar for 10, and I was sweating, thats a full body deal right there, awsome excersize, did 65lbsx5×2 and then 85lbsx5×2 and I was exhausted, I mean I was resting on the bar on the rack after each one, remember I am sick and have been for a while, missed a few workouts last week cause of it, so it was a lot of work pulling weight from the floor to above my head, but I really like it, its a real world lift as I see it, something I might need to do regularly.  then I did some decline situps, on level 7 of the decline bence, 10×3, rest of 40seconds between, then hit the dip machine and hit 135lbs(100lb assist)x5 and then 150lbsx5×4 but the last rep on the last set was failure, and the 4th rep that set was BAD form, so I said I was done for the day and I had lifted all I could for my workout.  well, it WAS the last lift I had planned and it was my full workout and I went hard enough and got the weights right so I did it all and failed on the last rep, just nothing left, perfect in my book.

well we have a revolving cold in our this year, since before christmas, probably nearer to thanksgiving.  I’ve been working through it and not really caring,but yesterday I missed my leg workout due to being a bit sick and the boy waking me up at 3am, today he woke me up at 3:30am, and I slept later and will go to the gym at lunch.  gotta work through this, cant miss more till next week when I get a 5 day break after trying out my new program for two days.

I never eat enough, never enough protien either, I rarely get my meals prepped on sunday or the night before so i’m eating less at work.  well that shall change from now on.  I bought a 10lb bag of chicken in easy to prepare size, 6lbs of premade hamburger patties, 3lbs of deli meats (I went to costco…) and I am eating more eggs too.  I might get some of the egg beaters that costco sells cause they arent TOO expensive.  that or I’ll just get a few dozen eggs.  2egg whites and 1 whole egg in my morning drink, 2 scoops of protein directly after workout, about a pound of meat from roughly mid morning snack till about mid afternoon (I graze at my desk so my energy levels stay high) and whatever meat the lady makes for dinner, then another scoop of protein with milk before bed.  also milk has gone down in price so I might just drink a quart or more of that a day, should help pack on some beef to me.  that 19lbs of meat is for 20 working days, so almost a pound a day on average.

I’ve been working out for months, eating cleaner, lifting much heavier, a lot more weight than I used to, I can press a couple 70lb dumbells which is twice what I could a few months ago, I hit the gym 5 times a week, and I dont see any change in my progress photos.  maybe its just muscle taking place of fat that before looked like muscle, or the muscles are getting a lot stronger but not getting bigger, I dont know.  I’ve been bulking for around a month and nothing to show for it, I look exactly the same!  its not all bad, at least I’m not fatter and I dont have nearly as many digestion issues…  and I AM stronger

I was thinking maybe the next phase in my bulking period will be just a few compound lifts done a couple times a week each.  something like splitting squats, deads, pullups, rows, bb standing mil press, power cleans, lunges, bench press, and dips out through the week.  now maybe the power cleans can move to a full power clean and press to eliminate the mil press, then I have 8 excersizes so I could split them into 4 a day.  squats, bench, power clean and press, dips on workout A,  deads, pullups, rows, lunges on workout B, wednesday is cardio day and A is mon/thurs, B is tue/fri.

I think it might work since the dumbell work I am doing this month is helping build up the stabalizer muscles so next month I can hit the main compounds hard and maybe progress with them a bit more, keep them sore all week you know.

the lifting schedule will still need to be revised, I like pyrimiding right now, feels good but I also want to have an easier time remembering what weights I am using.  Maybe a 5 set with the first set being 10 reps and the other 4 being 5 rep sets would set me up well and get in enough stress to get me to grow, more time with the higher weights and whatnot.  at least with the barbells on most of these I can add weight in 5lb increments, instead of having to add 10lbs with the DB’s at my gym (5lbs per arm) so weight progress might be slower but safer.

completed the rest of the workout at lunch, got bitched out my boss for taking a long lunch, but I got in earlier this morning for cutting the morning workout short and I’ll be staying later so that might help cool him out, plus its not normal for me to take a long lunch.  anyways, turns out I had a lot of volume on this one….. I counted all the reps for the lunges though, and for the side bends, cause you do them each side, and I DID lift a lot with the squats and leg extensions, mostly the extensions though, I’d go heavier with the squats but I got no cage so I am snatch and cleaning the bar onto my back each time, I went more than half my weight today and it was ok, could have gone more, but that and my knees are the biggest limiters on my squats, and with all the stretching lately, my knees have been fine, its great!

when I got back into the gym to do the lunges, got the first set done with just bodyweight and I felt the pump hit right THEN, since they were stressed from earlier my quads got HUGE and right then, like, FLUMP- heres some muskles!  it was pretty cool

could only get through half my workout this morning before I had to go to make a meeting for work.  I’ll have to get the rest this afternoon at lunch, hopefully its not too busy.  it was a wicked burn though, really nice

I dont think my two main ladykillers are progressing enough on my program.  abs have one day set aside for them, and I think thats not enough but a waste of a day.  I would rather get in one or two excersizes every other day instead of get one day to go real hard on them, considering they dont need to get huge but be leaner and have more endurance I think thats a better way to go.  and my arms just arent getting big enough compared to my back and chest, the pulling and pushing just isnt enough for them to grow right now.  so I think I will revisit my program, just a little bit.  add two abs excersizes to mwf routines, and take thursday as tris and bis since working opposing groups fully will take more time.  I added cablerope pushdowns today at the end of my chest routine and it felt good, and I want to have big guns so I think their own day is a good thing.  also I think adding weight abs excersizes each day will help me burn a bit more to get my apetite up and let me get some more food down my throat so I can grow.  though, I dont nessisarily mind staying the same weight but getting bigger muscles and less fat, which is kinda going on now in my program. 

so, in conclusion, changing thursday from abs day to arms day, adding abs to mwf routines, and also adding 5min cardio at the begining at 5-10min at the end of each day to spur additional apetite or fat burn, either way works, if I get a little bulkier and leaner thats perfect, if I get a lot bulkier and no more lean, then I just have to burn that later

I am going to continue with this current plan I have going now, for a couple months at least, I think it will help me to gain a lot of size and get a lot stronger.  but then what?  well I was thinking that after I build up I’d like to carve out a more defined guy.  so yeah, typical, mass up, cut down plan.  but how?  one idea I had was to do some more explosive training with lighter weights and higher reps, get a high heart rate going while lifting.