Canadian working out again after 5 years

[CanadianGordon]

Here's today's workout schedule (Monday)


Chest

Decline Bench Press
(I used the Smith Press machine since I'm by myself, and need the safety of the machine so I don't tilt backwards while trying to "pump my pecs"...



25ea x 15
30ea x 15
35ea x 12
40ea x 6
45ea x 6
50ea x 8----Did 1, then couldn't lift the weight back up. Dropped it down to
37.5ea x 8.

Note: ea means each side. So for this excercise I did the bar (15) + whatever extra weight I added to each side.
This meant that by the end of this first part I was lifting 115. Once.
Hey everyone's gotta start somewhere!

Incline Dumbell Press
22.5 x 10
25 x 6
30 x 6
35 x 8 YEAH!!!!!!!!!!

Hammer Grip Flat Bench Dumnbell Press
22.5 x 8
25 x 8
30 x 10 YEAH! !

Flat Bench Dumbbell Flye
22.5 x 10
25 x 10
27.5 x 10

You may wonder why I went heavy with the other two excercises them didn't jump the full 5 pounds. It's so I can complete the excercise properly, with good form, and not horribly the way some of the guys in my gym do.
They swing their backs to curl a weight... They arch their backs lifting while doing a bench press.. God knows there are times I cringe when I think of the damage they're doing in the long run...
Sigh... Oh, one neat item of note, when I was doing the two flat bench excercises I noticed my chest had gotten a nice pump,and I could see it for the first time. YAY!

Off to bed now and rest.
Pictures will come in two weeks. I gotta grow first!!

[ethernet_jock]

Gord! Now you're pumping iron like a REAL body builder!!! Pumping SMART weight instead of STUPID RIDICULOUS weight!

Congrats! Keep up the hard work!

[brent]

Originally Posted by CanadianGordon

...
the way some of the guys in my gym do.
They swing their backs to curl a weight... They arch their backs lifting while doing a bench press.. God knows there are times I cringe when I think of the damage they're doing in the long run...
...

Yeah, I've got guys like that at my gym too. My brother in law has a large, sucsessful Physical Theropy practice in another state. So my husband and I joke about taking video of these guy arching & contorting their backs, and the caption saying, "Wishing you much sucsess." Or something like that.

[CanadianGordon]

In all fairness it's rather difficult to lift HEAVY when you have no spotter and you're exhausted from looking for a new job...
That and working out after 8pm sucks.
Especially when you have another two hours before you get home...
Anyways things should settle down now that I have this new job.
I'm off to bed guys.
Later!

[brent]

CG, I'd like to see you find a spatter. Does you gym have Hammer, or Free Motion equipment? There are ways to get a great workout on your own. Congrats on the new job.

[CanadianGordon]

Well the good news is that in three weeks I can hire back my personal trainer for another few sessions to give me a new program. Yay!
And I can tell him my thoughts on this current one... That I've been doing since January..
Anyways, here's Legs Day.
and I'm getting noticed at the gym... At least when I do leg day.
You'll see...

Quads/Calves.

Leg Press

100 x 15
110 x 15
120 x 12
130 x 8
140 x 8
150 x 10

Smith Machine Squat

35 x 10
40 x 10
45 x 8
50 x 8
55 x 12

Barbell Step Up
47.5 x 8
52.5 x 8
60 x 8

Leg Extension
90 x 10
100 x 10
110 x 10

Donkey Calf Raise Machine

3 45lb plates each side x 15
3 45lb + 25lb ea x 12
3 45lb + 35lb ea x 12
4 45lb plates each side x 12

Seated Calf Raise

115 x 12
125 x 12
135 x 12
145 x 12

Home. lol.

Plus I started protien shakes today. Well I went and bought protien. Save me money in the long run. Instead of $4 every time, $45 for the damned tub.
lol.
Anyways I'm off. Long day. Body needs rest.
Muscles must grow. Later all.
Should I use creatine?

[Notbigenuff]

My personal experience with creatine wasn't that great - I didn't notice any appreciable changes - but so many guys seem to swear by it that in my opinion it's worth a try. I'm sure you'll get some other opinions, too. Good luck!

[CanadianGordon]

Originally Posted by Notbigenuff

My personal experience with creatine wasn't that great - I didn't notice any appreciable changes - but so many guys seem to swear by it that in my opinion it's worth a try. I'm sure you'll get some other opinions, too. Good luck!

Thanks man. I'll see whether I like the flavour of the protien first...

G.

[CanadianGordon]

So far I haven't gotten sick of the protien mix, yet.
We'll see in two weeks. That's when I'll have another paycheque and can afford to buy a different one so I can alternate between the two. lol.
Because I got stuck working till 10pm Thursday I had to put two workouts together once more. At least I know I can do it.
Here's Friday's workout:

Shoulders/ Hamstings

Standing Barbell Press
20 x 15
30 x 15
40 x 15
50 x 15

Dumbbell Lateral Raise
12.5 x 10
15 x 10
17.5 x 4
12.5 x 10

Front Rope Cable Raise

30 x 10
40 x 10
50 x 10/10 (drop set)

Reverse Pec Deck

25 x 10
32.5 x 10
40 x 10/10 (drop set)

Dumbell Shrug

42.5 x 12
45 x 8
47.5 x 8
50 x 10

Romanian Deadlift (using the Smith Machine)

20 x 12
25 x 12
30 x 8
35 x 8
40 x 10

Lying Leg Curl

80 x 10
85 x 8
90 x 8
95 x 10

Back / Abs
Wide Grip Pull Up (30 total)

0 x 0 x 4 (I can do 4 without any help !)
0 x 80 x 14
0 x 70 x 12

(I use a machine to assist lifting me I've got a lot of body mass, and it helps build the muscle without hurting me.)

Bent Over Barbell Rows
50 x 12
60 x 8
70 x 8
80 x 10

Seated Cable Row

70 x 8
70 x 8
80 x 10/10

Wide Grip Pulldown to Front

95 x 8
110 x 8
125 x 10/10

Reverse Grip Pulldown to Front

95 x 8
110 x 8
125 x 10/10

Reverse Crunch
0 x 15 x 4

Ball Crunches: 500!

That's it gang. I'm beat. Arm day tommorrow.
G.

[brent]

I swear by creatine. I say use it.

[Wynfrith]

The thing that is stopping me from trying creatine is that I had read that it can impair kidney function. I don't have terrific kidneys to start with, so am somewhat afraid of taking that risk. Can anyone substantiate this?

[CanadianGordon]

How much have you grown since you started the Creatine Brent?
G.

[glammaman2000]

inform yourself.I haven't heard about the potential kidney problems;but I find creatine makes about a 5% positive difference.A bit fuller,a bit leaner.Some people say it makes them hold water.Everybody's metabolism is different;& different brands of creatine may have different levels of potency.If you find one that works for you,don't expect to change brands & have the same effect.

[brent]

Originally Posted by Wynfrith

The thing that is stopping me from trying creatine is that I had read that it can impair kidney function. I don't have terrific kidneys to start with, so am somewhat afraid of taking that risk. Can anyone substantiate this?

I can't substantiate it, but you kidneys have to remove excess protein from the blood stream if the body doesn't use it. So I imagine that if you have bad kidneys, you'd want to keep your intake of all amino acids as low as you need. With that in mind, I'd suggest using very little. However, I'm not a doctor, so my advice should be taken with a grain of salt...


CG, I'd say I've grown over 20 pounds of muscle on it. I figured I really needed it since our main source is red meat, and I've a STRICT vegetarian...

[CanadianGordon]

Thanks Brent. I'll ask around. Luckily I've got a few friends who also know what they're talking about too. While I'd love to just grow and keep growing, I don't want to do it too unnaturally... Yet.

[brent]

I don't see anything "unnatural" about it. Creatine is an essential amino acid that your body even creates! So, you're on it right now!

[ethernet_jock]

I would agree that creatine - from everything I've read and learned about - seems no less "unnatural" or potentially destructive than a protein shake or a mcdonald's hamburger. I just haven't decided that it's worth the $ to me for the muscle.... I figure if it's only worth a 5% more efficient muscle gain for twice the cost as my current diet routine then it's not a $ per oz. of muscle value that I can support on my current income.

If I could afford it, I'd be giving it a try.

[Marco_ukmus]

Originally Posted by ethernet_jock

seems no less "unnatural" or potentially destructive than a protein shake or a mcdonald's hamburger.

Actually, I'd go as far to say that a Mc Donald's hamburger is potentially destructive! hehe hell, no one knows whats in the darn things, like how much of it is actually real meat...

Anyway, I read somewhere that Creatine is essential for building muscle, of course many say the added weight is indeed water, and mostly it probably is. However, I read that having added amounts of water around muscle somehow helps it draw nutrition to the muscle and thus helps drive the protein synthesis cycle.



Here's some more definitive info;

Did you know that there is enough Creatine phosphate (CP) stored in a muscle to support a maximal effort for 8-12 seconds...

Without going into too much detail, CP is used together with Glycogen to produce ATP which directly drives and contracts the muscles. CP stores are reduced VERY quickly during intense weight training, just one set of ten bicep curls can reduce stores as much as 12%, 3 sets result in a 35% drop, 6 sets result in an average 40% drop. Remember, when you drink your post workout drink, make sure you include creatine to top those stores up again ready for your next exercise. Also note that by taking a good drink that has everything your body is screaming for after a good intense session, the insulin levels in your blood will raise hence triggering (hopefully, given intense enough exercise and correct amounts of nutrition) flick you body into an anabolic state thus building muscle fast. Remeber that the muscle building process will ONLY begin once all the stores in the muscle have been put back to normal, as well as severe damage repaired. A rapid repair cycle beings after 4 hours of training. After this, muscle DOES keep building, but at a much slower pace.

Creatine is VERY important if you want to make your workout intense every time. If you dont take it, your natural stores will drop and deplete quickly.

I will comment more about this research and more in my phase 3 update. The above points are summerized from a excellent book on nutrition "Nutrient Timing" by John Ivy et al. Its Highly recommended as its tells you exactly how those muscles of yours work. It refers often to the analogy of a combuston engine, if you have too much fuel in a cyclendar, and not enough air, the gas wont ignite, too much air and not enough fuel will result in not enough power to rotate the shaft, hence you need just the right amounts of both. Muscles are the same, they need the right amounts of nutrients, at the right times. I just love the analogies this book gives, as well as the numerious scientific references in the back from vaious studies at universites all over the world. So if you like the above facts, you might wanna consider buying it.

Well, just thought i'd add a bit here

Marc

[CanadianGordon]

Thanks guys. I am going to try creatine and see what happens.

I'll be sure to keep everyone posted. And I promise pictures asap!

I will post my workouts for the last few days in a bit, but for now I need rest.

Gotta get big!

p.s. my arms pumped are now at 14.5"!

[CanadianGordon]

Just bought my first creatine, will update later.
G.

[brent]

Good, I predict it'll make the difference.

[CanadianGordon]

Well here's an update gang, I had a root canal done on Wednesday that went pretty well, or so I thought.
My teeth are fine, my gums on the other hand are not...
I've had pain for a few days, that's soothed by cold liquid...
So I I'm taking it easy until the pain goes away...
Oy.
Here's an update of the Tricep/Bicep/Calves day:

Close Grip Bench Press
10 x 15
12.5 x 10
15 x 8
17.5 x 8
20 x 10

Lying EZ Bar Skull Crushers
30 x 12
40 x 8
50 x 8
60 x 10

Cable Pressdown
40 x 8
50 x 8
60 x 10/10

EZ Bar Preacher Curl
30 x 12
40 x 6
50 x 6
60 x 5
40 x 10

Seated Alternate Dumbell Curl
17.5 x 8
20 x 8
25 x 10

Standing Lower Cable Curl
40 x 8
50 x 8
60 x 10/10

Cable Rope Hammer Curl
40 x 8
50 x 8
60 x 10/10

Rope Cable Crunch
40 x 12
50 x 12
60 x 12
70 x 12

Standing Calf Raise
120 x 15
125 x 12
130 x 12
135 x 12

Seated Calf Raise
125 x 12
130 x 12
135 x 12
140 x 12

Next week (this week) I decided to change things up a bit just to shock my body. It worked. But do remember that since I work out alone I'm not able to raise the weight as much as I would like to. Hopefully soon I'll get into a routine at work that works.


Chest

Bench Press
12.5 x 15
15 x 12
17.5 x 10
20 x 8

Hammer Grip Incline Bench Dumbbell Press
17.5 x 8
20 x 8
22.5 x 10

Incline Flies
17.5 x 8
20 x 8
22.5 x 10

Pec Fly
32.5 x 10
40 x 12
47.5 x 12

Quads

Leg Press
90 x 15
100 x 15
110 x 15
120 x 15
130 x 15

Leg Extensions
80 x 12
90 x 12
100 x 12

The next day I did

Back/ Calves

Wide Grip Pull Ups (40 total)
0 x 0 x 6
0 x 0 x 4
(the first two were without assistance)(pretty good for someone a year ago couldn't do 1!)
0 x 80 x 15
0 x 70 x 15

Seated Cable Row
70 x 10
80 x 10
90 x 10

Wide Grip Pulldown to Front
110 x 8
125 x 8
140 x 2
95 x 10

Reverse Grip Pulldown to Front
95 x 8
110 x 8
125 x 10

Reverse Crunch
0 x 12 x 6

Donkey Calf Raise Machine
45 x 3ea x 15
45 x 3 + 10ea x 12
45 x 3 + 15ea x 12
45 x 3 + 20ea x 12

Seated Calf Raise
105 x 12
115 x 12
125 x 12
135 x 12

Standing Bicep Curl with Cables
40 x 10
50 x 10
60 x 4
50 x 10

That's it. Today I do Shoulders/Bicep/Tricep/Calves.

Gonna be fun. Later guys.
And yes I got a wicked pump doing that standing bicep curl with cables.

[CanadianGordon]

That root canal I mentioned in my last post, went fine.
Except a day or two later an infection flared up.
It knocked the wind outta me for a few days, and I was on medication for a week. I also had to swear I wouldn't go to the gym until the medication was done.
So I walked around for one weekend feeling like I'd had a prosthetic piece attached 24/7 to my lower jaw.
Sunday was the worst, I could hardly eat.. I got the medication, and an emergency appointment was done on the Monday...
Anyways I'm better now, and back to the gym for a week now, still trying to continue my program, slightly altered though.
Except I got dealt another blow this week...
I was let go on Wednesday. That dream job became a nightmare.
And my ex-boss became a dick. I would have punched him out if it weren't for the fact I needed the last cheque...
So I'm back looking for a new job twice in one year...
And to top things off, I'd booked a fitness test for yesterday too...
I knew my week and a half off would come to get me.
I lost 3 lbs of muscle according to the test...
But...
I'm now at 17.5% bodyfat! The lowest I've been in years!
So I'm doing something right.
I'm still on the creatine, and the whey powder.
I'll hit the gym more intensely.
My weight is up, 170lbs now.
Cool. I'll post pictures in a few weeks, once I'm back into the swing of things. That week and a half off really hit me.
At least the weather is nicer now, so I can wear t shirts and show off a little of what I've been working on.
G.

[brent]

I'm sorry to hear about the job, but I'm sure you'll find a new one soon enough. Just keep your chin up, and you attitude positive, and the right thing will pop up.

[CanadianGordon]

Thanks Brent, sometimes we have to live with life, when it hands you lemons.
My boss became paranoid that I wasn't working, and so would check on me whenever I tried to work.
It got very irritating. He didn't think I was trustworthy.
He'd interrupt my work to grill me on what I was doing, and would also just budge right in and look at internet explorer history to see where I was going to, and I'd have to relay how each site was related to work.
It was time consuming, and dammned ridiculous.
Did I mention he also would overwork me?
I'd start at 9am and would try to leave around 5 or 6pm so I could get to the gym at a decent hour...
And he'd grill me for a time about what we were doing, etc...
Sometimes it was 8 or 9pm before I left.
Then I still had to get to the gym! And eat...
My body clock is just now getting back to normal.
He has no idea how to run a business, and it's going to fail.
And I could care less. Grr.

Sorry for the long post. But I needed to vent.
The plus side is I can channel all this anger into my workouts.

G.

[brent]

Gordon, don't worry about venting here; forums are great for venting, and this is your thread... Also, please be careful when you are channeling your anger in your workout. It has helped me push more weight in the past, but watch your form (it suffers with me), and stay safe.

If your ex-boss is so paranoid that you had to spend 3-4 hours explaining your Internet history to him, then he will have trouble running a business going into the future. I believe it is his right to see where you go on a business computer, on business time, and maybe ask about a couple extraneous sites (like I can't see this one being applicable to work). However, if the company were to expand, it would become impossible to keep up this level of monitoring.

It's good that you are moving on with your life. It isn't worth dwelling on.

[CanadianGordon]

I don't surf to websites like this when I'm at work.

I keep email to a minimum. Morning, lunch, and before I leave...
In case of emergencies...
But I pity the next person that comes into that job and tries to check their email with paranoid droid...
Oy.
And I do know to be careful in the gym.
I cringe when I see others hurting themselves...
Now if I could just do something about getting those bois who get in my way out of my way.

g.

[ethernet_jock]

having run IT departments at more than one corporation... I think I'm qualified when I say:

1.) As a department manager or IT manager, if you have enough time to worry about what everyone is doing on the internet all day... then you're the one wasting the money... and we don't need you anymore.

2.) As a matter of policy, if someone is fooling around on the internet too much -- it will show through on their productivity like a red herring. If someone's productivity is SEVERLY lagging then that might warrant a computer audit but it would be better served in a one-on-one discussion. It's a human resources issue.

3.) If you take away their computers/internet (install a silly proxy server that slows down the entire network) then they'll just find something else to do to waste time... like read the newspaper, make personal calls, hang out at the water cooler, take extra long craps, smoke 3 more cigarettes..... again... it's a human resources issue.

So the only time that a random audit is really warranted is in the case of liability inccured to the company through the employee's actions.... IE.... looking at / downloading porn on the internet that might make liability for the company in making another employee unhappy. It's easy enough to setup detection scenarios for this kinda thing without shutting down the entire network (if you're any good at your job as an IT guy).

So yeah... hearing about this kind of thing REALLY REALLY irritates me. It's my job to make IT "friendly" to all the people... give them the right impression that I'm here and the computers are here to make their job easier and make them more effective. If they're constantly worried about "big brother otter" watching what they do... it ruins productivity AND.... even more importantly.... it's a dead KILLER to creativity and an employee's ability to THINK on their own. It also ruins love for the IT department and shapes the overall impression of management as an advisary instead of an aid. It's just so much more desctructive to be an asshole than it is to let a few things slide...

I've managed to convince my employers of these facts in all my positions to date... and I've yet to be proven wrong.

hmmmm... maybe I should write a book on IT management?

[CanadianGordon]

The sad thing about my ex boss?
There were only two of us working there.
Myself and him.
So it made no sense for him to check on me all the time.
His lack of trust made me realize he's paranoid.
And needs to seek help.
Not to mention he had other more important things to do.
I shudder to think what the next person may do if my ex boss tries this again.
They may not be as nice as I was... They may snap.

G.

[ethernet_jock]

holy shit! This was a 2-person thing and the guy couldn't trust you?!?

that is pretty sick man... you're absolutely right about that.... he needs help.

Wow....

[brent]

Gordon,

Despite the fact that I agree that this guy is sick, and has issues, you need to stop dwelling on it. By still posting about him, I feel you haven't moved on. For your own sake, get over it, and get on with life. He's stopped paying you, so stop investing your time in thinking about him. He isn't worth it.

Hope it's going well for you.
, brent

[CanadianGordon]

Oh I know to move on guys.
I was asked questions and I answered them.
I won't give the twit any more thought.
He really isn't even worth my time any more.
Now the gym, that's another story....

I did Chest/Back today and got a good enough pump, that my t shirt felt a little constrained. After I changed out of my gym clothes!
And I'm surprised no one mentioned anything about my bodyfat now being at
17.5%!
Considering that when I started I was at 30%, that's a huge drop from last year!
Anyways, I'm now bulking. *still...
Protien powder in the morning, after a workout and night.
Creatine drink before the workout.
Lots of food...
I want to gain a lot of muscle for summer.
G.

[brent]

Sorry if I sounded a bit harsh, and I realize you were only answering questions.

I'm glad you are bulking for Summer. Maybe it's getting to be time for another, "Summer Growth Challenge" again like last year? I know that I want more mass before I trim down, so I'm not going to do it until next Spring (2006).

[CanadianGordon]

I want to get back the mass I had a month ago first.
Then I want to get new pictures. Redoing my workout schedule.
Chest/Back.
Quads/Calves/Hamstrings.
Biceps/Triceps/Shoulders.

Since I'm unemployed again I'm back down to 3x a week, but they're very intense 1.5 hour sessions. Felt good today, legs got good and pumped.
I'll post the full workout once I've completed a week.

G.

[brent]

Opposites. I had the order for a long time. I think you'll like it. Good luck!

[CanadianGordon]

It certainly feels different doing it. But it's just the shock I need to grow.
I am a little worried about my personal trainer though. I haven't seen him at the gym or seen him online for a month now. I called his cell and left him a message. I just hope he's okay. If someone hurt him, well, they'll have to answer to me!

[CanadianGordon]

Well have I got news!

I finally caught up with my hunky next door neighbour(we've been friends for over a decade now) and found out that he got accepted into the firefighting school starting in september, so he needs to put on size.
Problem is, his gym is moving, and becoming, well, less of a dark uncool place, to be one of those "hip" trendy places that SUCK!
So he wants to move all his weight stuff from his basement cause he's been growing (17" biceps... yum) and is 6'2" so he wants to put his gym stuff either in the garage or outside... Problem is, he said he'd have a hard time convincing his father to allow him to do so...

I then couldn't believe the next words out of my mouth:

"Well, if you need help, I can help you, and we could workout together instead of paying a fortune for a gym membership..."

The next scary part? He's gonna ask.

WOW.

I could be working out with a guy who wants to get his body to explode(!) so he can become a firefighter. Trust me, he's intense, and sexy.
And if I can get photos of his body you'll see.
Though he does suffer from "small body syndrome".
Which means most of our conversation was spent with us compliemting each other's gains.
I think he realized exactly how intense I truly want to get.
Let's just say steroids came up in the conversation.
He'd take em, and could get em for me if I wanted em (and could pay for them.)
This could be a very interesting summer guys.
I will keep you informed.
G.

[omelissokomos]

Originally Posted by CanadianGordon

I will keep you informed.

Yes, please do.

[muscle_mastah]

Originally Posted by CanadianGordon

I think he realized exactly how intense I truly want to get.
Let's just say steroids came up in the conversation.
He'd take em, and could get em for me if I wanted em (and could pay for them.)
This could be a very interesting summer guys.
I will keep you informed.
G.

Excellent news on the potential training partner. Having the right one can make a world of difference in your progress, growth and dedication.

As to the steriods. I urge you to definitely research alot on the various compounds, their effects and how one might counter them if need be. There are lots of sites with good information and others with questionable information. The more you read, the more you'll see which ones are better and what will suit you the best. With research comes knowledge. With that knowledge you can make it as safe as possible for you and maybe for your new hunky workout partner!

[CanadianGordon]

Oh at this point I can't even afford steroids so they're out of the question.
For now...
And you can bet I'll keep y'all posted !

I can't believe how many have VIEWED this topic... Yet only so many replies?
No wonder why my photobucket account went over in March.