Patrick_IL Public Log

[bigbeardiver]

After reading some other logs I figured I would start logging my stuff. I'm really bad about keeping up with this.

Tonight was back, biceps and forearm. I'm following the 4 day a week Jefit bulking program. I modified it slightly to add calves and take out exercises that aggrevate my injuries. Currently injuries are 1) my left heel I hurt 4-5 weeks ago while doing standing calf raises. Pain is a constant 7/10 and it hurts 24x7. Doesn't slow me down except walking and my cardio is starting to suffer. 2) left arm between shoulder and bicep. I noticed this a week ago after doing my chest and tricep routine. It mainly hurts at full chest press extention or doing shoulder work.

Really upped my deadlifts tonight. I'm tired but it was great.

Tonight I did
barbell deadlift - 135x10,185x10,225x10,245x10,275x5,315x1
barbell bent over row - 95x10,115x10, 135x6, 135x6
barbell curl - 40x10,40x10, 50x10, 50x10
wide-grip lat pulldown - 115x10, 130x10, 145x5, 160x4
dumbbell concentration curls -30x5,30x5,35x5,30x5 (going to 35 bothered shoulder)
seated dumbbell inner bicep curl - 20x10,20x10,20x10,25x10
alternate hammer curl - 25x10,25x10,30x10,30x10
close-grip front lat pulldown - 100x10, 115x10, 130x8, 145x6

30 minutes treadmill starting at 3.0 MPH and raising 0.2 MPH every 5 minutes.

Calories Target on workout days: 3,000 (I rarely hit this)
Calories Target on off days: 2,000
Target breakdown: 20%C, 30%F, 50%P (come close most days)

Calories: 2454 food (500 calories as post dinner in nuts)
Exercise: 760 calories burned
Net: 1694 calories
25%C/45%F/29%P

Supplements:
Vitamin D 5000 IU
Magnesium 250 MG
Greens Powder
Omega 3,6,9 x2
Potassium Gluconate 595mg
GNC Pro Performance AMP Ripped (breakup pills during the day)

Breakfast:
Typically a whey shake using GNC Wheybolic AMP 2 scoops +almond milk+peanut butter+greens powder+banana or strawberry or blueberry

Pre workout:
Nothing

Post workout:
Whey shake mixed with water GNC Wheybolic AMP 2 scoops

Other tools:
MyfitnessPal.com
BodyBuilding.com

Tomorrow is Wednesday. I do dinner with my little ones. Depending on how I feel I may or may not workout. Next routine is Shoulders and Upper Legs

[bigbeardiver]

Random Pics from 2/25/2012

Weight: 234
Height: 70 inches
Body Fat: 24.9% -- goal 14%
Waist: 43 -- goal size 36 pants (38 today)
Chest: 47
Arms: 15
Forearms:12
Shoulders:55
Hips 47.5
Thighs: 27
Calves: 18
Neck: 17


1RM according to JeFit
Bench: 171
Squat: 203
deadlift: 326
bicep curl:66
lying tricep: 60
shoulder press: 110

[Jimmy0]

You seem to be doing a lot of deadlifts! Do you not feel that if you lowered the amount you were doing you'd have a higher 1RM?

[bigbeardiver]

If I lowered the weight I would have to do a lot more reps on deadlifts to get 1RM. According to the BEAT IT features to beat 326.0 I would need to do 200 lbs for 20 reps. Which honestly I don't think would be a big problem in accomplishing but I'm trying to do a reasonable warmup with lower weights while increasing strength each week. I think given the amount I can do I should reduce the lower weight reps to 5 instead of 10. Next time I'll try the following:
Set 1 - 135x5
Set 2 - 185.5
Set 3 - 225x5
Set 4 - 245x5
Set 5 - 275 to failure (if I get at least 5, which I should then next time I'll start my first set at a higher weight)

I also have been doing a mix of romanian deadlifts (which to me meant not dropping the weight to the floor each time) and deadlifts (putting the bar on the ground after each rep). At the lower weights I hated dropping the weight between reps as it was taking too much time then.

[Jimmy0]

Sorry, when I said lower the amount I meant reps, not weight!

[bigbeardiver]

What a night! Wednesday I went to a Nutrition shop based on a recommendation from my trainer. Originally I just wanted to pickup some more Whey but ended up purchasing:
a) 15lb's of Nutek Mass Complex
b) IBCAA from Kat-A-Lyst
c) Natures Greens

First time I've tried BCAA's , didn't try the new Whey yet. Man I was flying. It took me 2 hours to complete the routine below not including my cardio. Burned 1036 calories and still had lots of energy left afterwards.

Barbell Squat 95x5, 115x5, 135x5, 185x5, 205x5 --- last time I only got 185x3 so went up 20 lbs
Dumbbell Shoulder Press 30x10,30x10,35x10,40x5 -- last time I could only get 4 sets of 25x10
Dumbbell Lateral Raise 15x10,15x10,15x10,20x6 -- last time 4 sets 12x10
Dumbbell Raise 15x10,15x10,15x10,20x10 -- last time 4 sets 12x10
Dumbbell Arnold Press 20x10,25x10,30x10,35x8 -- last time 4 sets 20x10
Dumbbell Lunges - 4 sets 20x10 no change
Dumbbell Shoulder Shrug - 4 sets 115x6 -- last time 4 sets 50x10 lots more weight
Goblet Squat - 4 sets 60x10 no change
Leg Press - 190x10,230x10,270x17,330x5 -- last time 190x10,230x10,270x10,310x10 did 17 reps of 270 to set a new 1RM
Leg Extensions - 85x10,115x10,125x10,140x10 -- last time 70x10,100x10,110x10,120x10 more total
Lying Leg Curls - 80x10,110x10,125x7, 125x5 -- last time 70x10,80x10,90x10,80x8 -- yeah I finally ran out of gas

Drank a post workout shake with 2 scoops of GNC AMP Wheybolic. My standard.

Followed this up with cardio for 30 minutes burning another 250 calories. Then hot tub.

I have one hell of a headache but I had that before taking the BCAA's. I was not hungry after working out so I ate a whey shake, popcorn and pie from Bakers Square.

I'll be interested to see if I get the same energy boost tomorrow from the BCAA. BTW mixing in just water, tastes horrible.

[Deviation]

Never seen someone get a rush from BCAAs, but everyone is different. Should help with recovery and stamina during though. I've been using Xtend from Scivation. Their lemon-lime sour tastes like Gatorade candy. Really strange, but not bad at all. 0 carbs too.

Is that mass complex a weight gainer or just whey? And if you like GNC's AMP, try out Vitamin Shoppe's Pro24. Cheaper and more protein per serving. Tastes pretty good too.

[bigbeardiver]

Weigh in and measurements last night. Um, yeah. I've been busting my butt for the last 5 weeks following a new routine. I feel stronger, I'm increasing my lifts but the results are I gain 5 lbs and gained back 1% body fat that I lost during the last 5 week period. Hard to tell if any of it is lean muscle or just fat. My shoulders, calves, thighs and chest are firmer, my abs, back and arms I can't really tell. My pants fit better but it might just be in my head.

So far my exercise come back plan this year:
First 5 week period - no changes in weight or bf
Second 5 week period - lost 13 lbs, lost 3.7% bf (fluke water weight)
Third 5 week period - gained 5 lbs, gained 1% bf

So what was different the last 5 weeks?
I scanned through all the data and found:
a) I'm eating more calories the last 5 weeks, also eating more net calories
b) eating more fat and carbs, than the last period
c) lots less cardio time, i injured my heel starting this period so I layed off intense cardio. 30 minutes walking zone 1 at 3.0 MPH isn't cardio to me.
d) started using GNC Ripped Vitapak which has CLA's, Thermogenic and WaterEx pill. Might be retaining water.

So now what? It is hard to say if I did get good results and they are just buried because of my heel, the vitapak, increased carbs, etc. I might have gained 3 lbs of lean and 2 lbs of fat. The traininer might be off in his measurements and I gained 5 lbs in lean. Either way I'm going to change the next 5 weeks by:
refine my daily goals to 30% Protein, 30% Fat, 40% Carbs
Increase my cardio, go back to elliptical to keep off my heel and let it "heal"
reduce calorie targets to 2100 and 1500 net. Given I burn 1,000 each workout, I'll hit 2,500 on workout days and 1500 on non workout days.
For now I'm going to keep going on the same Jefit routine and see what the next 5 weeks bring.

I'm debating on changing routine to more cardio and fat burn and lay off the heavy weights to reduce my belly and fat %, then come back to weights or keep the steady pace i'm on now.

[Deviation]

It's not the weights. Not that adding some cardio is a bad thing.

refine my daily goals to 30% Protein, 30% Fat, 40% Carbs

You may want to re-evaluate this. I would lower the carbs and increase protein.

[bigbeardiver]

I thought about that.
During the weeks I lost weight I averaged 28%P, 43%C, 32%F
During the weeks I gained weight I averaged 33%P, 29%C, 40%F

So it might have been because I had too much fat and too little protein. A better mix might be 40%P, 30%C, 30%F transfer the extra fat to the protein.

Tonight did strength training 85 minutes 843 calories.
Followed by elliptical 30 minutes 392 calories. Elliptical versus Treadmill was less pain on my heel.

I upped my deadlifts again as well as increased other areas. I also did all deadlifts versus a mix of romanian. Putting the bar down and picking it right back up.

Deadlifts 135x10, 185x10,225x10,255x10,315x5 - set new 1RM
Bent Over Barbell - 90x10,135x10,160x10,170x5- set new 1RM
Barbell Curl - 40x10,40x10,40x10,55x10 - set new 1RM
Wide grip lat pull down - 115x10,130x10,135x5,135x5
Dumbbell Concentration Curl - 25x10,25x10,25x5,25x5 - set new 1RM
Seated Dumbbell Inner Biceps Curl 25x10,25x10,25x10,30x5 - set new 1RM
Alternate Hammer Curl - 25x10,25x10,25x10,25x10
Close Grip Lat Pulldown - 100x10,100x10,110x10,120x5