Log and commentary!

bRobertson · #1 January 10th, 2009, 01:12 PM

I suppose this'll double as my introduction.

I'm a geek, first off. Glasses and everything, fairly sedentary. I can code and/or build whatever you need, or can figure it out, or know who to ask for help.

I've had a thing for strength and size ever since I was a young'n, and Google (pbuh) brought me here. Some lurking, and I was hooked.

As to training, I'm more or less making it up as I go along, and incorporating feedback and research as I do it. Right now I'm on a three-day rotation, working torso, arms, and legs, in that order. For example, on Monday I'd work torso - chest, back, abs, lower back. Tuesday I'd work arms - biceps, triceps, shoulders, and forearms. Wednesday would be legs - squats and lunges, plus isolating quads, hamstrings, and calves.

Measurements to follow.

TheMM · #2 January 10th, 2009, 09:34 PM

Well then ex-lurker, you should have learned that when you be postin somethin like that, we must have pics, damnit, pics!

*hits you in the back of the head* Jeez, a smart nerd like you doesn't own a camera or somethin like that? You SIMPLY aren't allowed to post progress without some pictures. Now hop to it!

bRobertson · #3 January 13th, 2009, 06:26 AM

Quote:

Originally Posted by TheMM

Well then ex-lurker, you should have learned that when you be postin somethin like that, we must have pics, damnit, pics!

Heh. I don't have much to show off - yet. Hopefully soon.

For now, here's what I do have: (left/right where used)

upper arms: 12" / 12.5"
chest (nipple line, exhaled): 40"
waist (navel, relaxed): 38"
pants: 33" (wtf)
thigh: 23.5" / 24"
calf: 16" / 16.5"

age: 20 years
height: 5' 10.5" (1.8m)
weight: 188lb (85 kg)
somatotype: endo, possibly endo-meso

Regarding weight: people guess 150 or so. Again, wtf.

You'll have to do the best you can with that for awhile, MM. Sorry.

Workouts
Arm:
Dumbbell military press: 1 set of 15-20 @ 20 lb, 1 set of 10-12 @ 30 lb.
Bent-over dumbbell flies: 1 set of 20 @ 20 lb, 1 set of 15 @ 30 lb.
Curls: 1 set of 20 @ 20lb, 1 set to failure @ 30 lb.
Tricep presses: 1 set of 20 @ 20lb, 1 set to failure @ 30 lb.

Legs:
Squats: 1 set of 20 @ 60lb, 1 set to loss of nerve @ 90 lb.
Alternating Lunges: 1 set of 20 @ 60lb, 1 set to loss of nerve @ 90 lb.
Leg extensions, isolated: 1 set of 20 @ 2 plates, 1 set to failure @ 3 plates.
Leg curls, isolated: 1 set of 20 @ 2 plates, 1 set to failure @ 3 plates.
Calf raises, isolated: 1 set of 30 @ body weight, 1 set to failure @ body weight+30 lb.

Torso:
Bench press: 1 set of 20 @ 2 plates, 1 set to failure @ 3 plates.
Butterflies: 2 sets of 20 @ 2 plates.
Bent-over rows: 1 set of 20 @ 60 lb, 1 set of 12-15 @ 90 lb.
Deadlifts: 1 set of 20 @ 60, 1 set of 12-15 @ 90 lb.
Bent-knee crunches: 2 sets of 30 @ body weight.
Leg lifts: 20 sets of 30 @ body weight.

All: warmup with a set of 30 crunches and however many pushups, and stretching the worked areas afterwards.

Comments/Questions:
Plates refers to the Weider home exercise... thing... that I'm using. I'm not sure what the equivalent weight is, given its mechanics. Have to work that out sometime...

arm workout seems to be losing its punch - I'm no longer nearly as sore, but can't seem to lift any more. I'm going to try 3 sets @ 20 lb today, see if that doesn't break the logjam.

Squats just don't do anything. I think I need either more weight or more reps/sets, but I literally can't lift anything more than the 90-lb barbell. Am I going to have to start going to the Y?

Lunges make my ass hurt.

bRobertson · #4 January 13th, 2009, 08:19 AM

Okay, if this doesn't make me sore tomorrow I'm gonna be annoyed.

Shoulder presses: 2 sets of 15 at 20 lb
Flies: 2 sets of 15 at 20 lb
Curls: 20 lb, 1 set of 20, 1 of 10, 1 of 5 negatives
Tricep presses: 20 lb, 1 set of 20, 1 of 10, 1 of 5 negatives
Forearm curls: 20 lb, 1 set of 30, 2 of 15.

Comments: I don't think I've ever worked forearms that hard before. I can literally rock my arm on the table, and can't hold a finger erect enough to press it into the muscle. Watching never before seen veins pop out was kinda cool.

bRobertson · #5 January 14th, 2009, 08:13 PM

Triple post... bad sign. Sorry.

Went to the Y today, to get some proper leg work in. I think I'm going to have to continue progressing. I can get maybe 100 lb onto my shoulders safely, and I can comfortably handle that for awhile. So I was understandably eager to find out what I can really do.

Smith machine: 1 set of 20 at 90 lb, 1 set of 15 at 110 lb, 1 set of 12 at 130. Probably going to bump it up a couple more notches next time.

Lunges (alternating): very long stance. 1 set of 10 each with 20 lb dumbbells, 1 set of 9 each with 30 lb dumbbells. Might up it to 3 sets of 10 each with 30, 40, and 50 lb dumbbells, depending on grip strength and performance.

Calf chair: 1 set of 30 together with 45 lb; 2 sets separately, 15-20 with 45 lb. Definitely need more weight here.

Leg curl: 1 set of 15 separately at 70 lb, 1 set of 10 separately at 90 lb.

Leg extension: 1 set of 15 separately at 70 lb, 1 set of 12 separately at 90 lb.

Comments:
This workout was just meant to find limits and figure out a good range of weight and movements to use, so things were a little light. I'll definitely be upping both weight and reps next time, if possible

Yesterday's arm workout was a bust. Hardly sore at all, except in the left bicep - curiously deep in the muscle for some reason. Will definitely start with 30s next time, and drop to 20s after failure.

Comments are welcome - if I'm doing something wrong, please let me know! Thanks!

Stoneman · #6 January 14th, 2009, 08:28 PM

Keep it up, bRob!

TheMM · #7 January 14th, 2009, 08:33 PM

Quote:

Originally Posted by bRobertson

Heh. I don't have much to show off - yet. Hopefully soon.

That ain't no excuse!

If you be posting and makin a thread in this section, pictures are practically the rule here.

Besides, if you show us pictures of you now, in a few months, we can lust (among....other things) over how much you've grown.

So snap to it; pics, dammit, pics!

bRobertson · #8 January 15th, 2009, 08:13 AM

Quote:

Originally Posted by TheMM

That ain't no excuse!

If you be posting and makin a thread in this section, pictures are practically the rule here.

Well then. If you're gonna be like that...

tom256 · #9 January 15th, 2009, 12:01 PM

In my opinion, it seems like it wont take long 'till we see some visible progress, you dont have alot of fat on your body, so keep it up and you'll keep us happy

TheMM · #10 January 15th, 2009, 01:38 PM

Quote:

Originally Posted by tom256

In my opinion, it seems like it wont take long 'till we see some visible progress, you dont have alot of fat on your body, so keep it up and you'll keep us happy

I completely agree.

Now was that so hard? I know I sure will be.

bRobertson · #11 January 17th, 2009, 10:03 AM

Okay, yesterday's workout (arms) went as follows:

Warmup: 30 crunches, 0 pushups (lawdy, how I hate pushups.)

Curls: 30 lb, 1 set of 10, 1 set of 8, 1 set of 6. Negatives and assisting with the free hand if necessary to meet quota.

Dumbbell Shoulder presses: 30 lb, 1 set of 12, 1 set of 6. I need more work in this area, but haven't been able to get any reaction for awhile.

Dumbbell skull crushers: 30 lb, 1 set of 10, 1 set of 6.

Dumbbell flies: 20 lb, 1 set of 12, 1 set of 10, 1 set of 8.

Forearm curls: 30 lb, 1 set of 20, 1 set of 15

Today, 18 hours later, I don't feel any soreness in the right arm, and only mild soreness in the left arm - mostly in the tricep and forearm.

Oh, and the deltoids aren't sore. At all.

I don't know what I'm doing wrong here. As a student, I'm loath to spend 80 bucks on new weights, especially when I can't really go for reps with the ones I have. On the other hand, I've obviously hit the point of diminishing returns with the weights I have. On the third hand, I could just go to the Y for the better weights and equipment, but it's a bit out of the way.

So, I lay myself at the feet of my fellow, more experienced forumites. Have you any ideas as to a worthwhile routine? This one is apparrently garbage.

Thanks!
Bob R.

omelissokomos · #12 January 21st, 2009, 04:30 AM

Quote:

Originally Posted by bRobertson

As to training, I'm more or less making it up as I go along, and incorporating feedback and research as I do it.

I was lucky I had someone helping me out with my programs the first six months of working out. Don't think I would've lasted that long on my own.

Quote:

Originally Posted by bRobertson

Have you any ideas as to a worthwhile routine? This one is apparrently garbage.

If you're looking for something basic, I highly recommend StrongsLifts 5x5, but you'll need a power cage for this. Only use the Smith machine for inverted rows and chin/pull-ups.

bRobertson · #13 February 1st, 2009, 07:00 PM

Well, the honeymoon's over. Had some drama, upshot is that I've been sitting on my ass for more than a week.

This is over, as of tonight.

Also, to avoid spamming the thread unnecessarily, I'll be posting workout logs to exitviaascent.blogspot.com, and just crowing about various progress markers in here.

Ferexample: I've outgrown the weights I have at home, and am now forced to go to the local Y for a sufficient challenge. Oh, dear me, however shall I cope?

bRobertson · #14 February 11th, 2009, 06:44 PM

Today's bit of awesomeness: a full, unassisted, dip. Also some halfhearted dip-like actions.

Today's bit of suck: needing 50 or so pounds of assistance to do anything resembling a decent pullup, and

Today's problem to be fixed: sleep deficit and/or craptastic diet. Also, to find and use a decent music organizer. I need to be able to dependably queue up that loud obnoxious metal I like in my ears, rather than that soft relaxing string-quartet stuff I like.

Today's lesson learned: Fast-paced noise for action, strings and acoustic guitars for cooling down.

bRobertson · #15 February 19th, 2009, 05:56 AM

Today's bit of awesomeness: noticing that I can trace a blue vein from partway into my chest down to my wrist, with no breaks. Being pasty has its advantages, I suppose.

Today's bit of (anticipated) suck: Overdoing back extensions last time, so I'll have to work through that. Also, DAMMIT CONGRESS.

Today's problem to be fixed: stabilize my sleep patterns (2 hours one day and 10 the next? FAIL.), and do *something* every day, even it's just a set each of pushups and situps. Also I have to work chest harder, I wasn't sore at all last time.

Today's lesson learned: The aforementioned "do something every day". Also, for the love of Pete, don't do more than you can recover from in 72 hours.

bRobertson · #16 February 26th, 2009, 07:34 AM

Hey, cool, I maxed out the crunch machine! Though... I wonder if I'm overdoing things. I feel the right amount of sore at the right progression, but - well, it maxes at 155lb I weigh 185 lb. Am I lifting too heavy because it's a machine and therefore enforces good form, or what?

On the one hand - it feels right, and I don't hurt unduly.
On the other hand - it's far too fast, and I don't want to hurt myself by working more than I'm able.

Advice?

1bigwoof · #17 February 27th, 2009, 07:57 AM

Equally important to the weights being lifted are rest, food intake, and sleep. Depending on how many sets you are doing per bodypart in a given workout, I would suggest doing each bodypart no more than twice per week. I would encourage you to increase the repetitions or weights used when you are able. For example, if you did 3 sets of 10 repetitions at 100lbs, try for 110lbs the next time even if you can only get 3 sets of 6. Keep with that weight until you can get 3 sets at 10 and repeat. Good luck.

omelissokomos · #18 March 1st, 2009, 12:37 AM

Quote:

Originally Posted by bRobertson

Advice?

Well, based on what you've said about your body's soreness, it seems like you've done OK.

Since you've outgrown the crunch machine, to target your abs, you can move on to body-weight exercises such as hanging leg lifts, prone bridges and decline crunches.

bRobertson · #19 March 11th, 2009, 09:40 PM

Quote:

Originally Posted by bRobertson

I think I need either more weight or more reps/sets, but I literally can't lift anything more than the 90-lb barbell.

Not only can I lift this now, I can clean and press it, controlling it through the entire motion. Almost, almost curl it.

I am seeing a very nasty problem, though, that's troubling me some.
Basically, I can't stop putting most of the force for any movement through my right side. Back extensions, barbell curls, bench press, even leg work - if I don't make a conscious effort to put what feels like undue emphasis on my left side, I can a) lift more, and b) get nice results - but only on the dominant side.

Is this just another factor to form, that I'll have to watch constantly? Advice is appreciated.

slaphappystanly · #20 March 12th, 2009, 07:12 AM

I'm no authority on the subject but I'd say it's important to keep form and symmetry. You may be able to lift more by exerting one side over the other but that's not going to do you any favours in the long run. I'd say cut back on the weight a little and practise good form. You should be able to gradually work up to the higher weight after training with good, symmetrical form.

AS2000 · #21 March 14th, 2009, 02:43 PM

You might also want to consider using dumbbells more, because it's harder to cheat like that, and making sure you use your left side as much or more than right. So if you're doing single-arm curls, do your left first. And don't do more reps with your right. Maybe even get out a few extra half-reps on the left side at the end, and do not try to repeat them on the right. (So on the last set, maybe you can only get out 6 clean curls on your left. Then try to do a few more half reps, as much as you can. On your right, only do 6 solid curls, and then stop.) Over time, this should bring your left side up a bit more.

bRobertson · #22 November 24th, 2009, 10:18 AM

Hay gaiz - I'm back!

I fell off my routine shortly after I stopped posting here. I don't really know why; it's kinda weird. But now? I'm back on it, have been on it for the past 8 weeks or so, I've lost 10 pounds, and life is looking pretty good.

So - let's see where the next 8 weeks takes us, eh?

Height: 5'10.5"
Weight: 190.2 as of yesterday.
Goal: diet down to 160 or 170 while making beginner's gains in strength, then buckle down and pack on mass while remaining relatively lean.

Method:
Full-body daily weights routine, with cyclic emphasis on movement groups. Frex one day I'll work legs heavily, the emphasize next biceps, lats, posterior delts, and upper/lower back, the next chest, shoulders, abs, tris, and then back to legs again.

Let's see where the next 8 weeks takes us, eh?

BIGJOEY · #23 November 24th, 2009, 05:34 PM

you seems to be a bit confused on body parts. lats are part of your back so i dont know why you would section them out from your back as you have stated.( lats, upper/lower back. Posterior delts are hit on back as well. Second since most back exercise are a pulling motition your biceps are the second muscle group involved just like triceps are involved in chest exercises. it would be better if you reversed the order and put biceps with chest and triceps with back. laos what are you doing on leg day , quads, hammies and calves? also if your trying to diet down i hoep you do it right otherwise you will stress your adrenal system

bRobertson · #24 November 24th, 2009, 10:45 PM

Legs day is the usual leg presses with some extra weight, along with leg extensions, curls, and calf raises. Other days it's just the presses. I may include some lunges of various kinds if I get bored enough.

Can you explain why it's a good idea to work triceps when focusing on pulling motions, and biceps when pushing? I naively thought that it sense to hit all the desired groups in detail. I mean, I'll take it on faith from a more experienced lifter, but it would be better, I think, to understand the reasons behind it.

Thanks!