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  1. #41
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    My ass and upper-thighs are making a tight fit for my pants and shorts. My stomach is getting smaller. I've always had trouble with shorts and pants, even when, in my teens and twenties. I was skinny, a size 32 waist).

  2. #42
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    What kind of workout kind I do for my lower body that wouldn't cause them to grow as much as a different workout?

  3. #43
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    Quote Originally Posted by Quester View Post
    My ass and upper-thighs are making a tight fit for my pants and shorts. My stomach is getting smaller. I've always had trouble with shorts and pants, even when, in my teens and twenties. I was skinny, a size 32 waist).
    Hey. That's not skinny I'm a 32 waist.

    Week 3 Push it hard.
    Last edited by Capebuffalo; 05-02-2017 at 02:23 PM.

  4. #44
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    Morn:
    ERG 10 min+Bike 20 min
    Midday:
    Pull workout: 45min
    Iso lateral Hi-row (W/ 2 sec pause-squeeze every rep)-4 sets
    1 arm pull downs to side-4 sets
    Ys-4 sets
    Hammer drop-sets-3 sets (drop down in increments of 5lbs-4 times)
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  5. #45
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    Breakfats:
    Oatmeal with berries and 5 egg whites plus 1 whole
    Weird but, for the past three days I've been getting double yolks in 1 of the eggs, those are the ones I eat.
    Lunch:
    1 orange, 6 oz of raw tuna, 9 pieces of sushi (Tuna and sushi from the grocery).
    Snack:
    Protien powder-whey/casien
    dinner: A mixed greens salad with ginger dressing (2g of sugar) and 2 chich legs +2 thighs.
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  6. #46
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    morning: 20 min ERG
    eveninging: Leg day
    Hex bar squat
    GHR
    Calf-press on leg press machine
    neck machine (side-side and back)
    rotator cuff exercise
    loaded carry
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  7. #47
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    1st workout: 10 min Erg, 10 min bike, 5 min Erg
    2nd workout: push day
    D-bell press on 30 deg incline bench-elbows to sides
    1 w-up + 4 sets
    fly-width press w/cable
    4 sets
    Arnold press
    w-up + 4 sets
    lat raise
    2 sets
    lat raise to (immediate) front raise
    2 sets of 15
    skull crushers
    3 sets

  8. #48
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    Sleep= 8 hrs (woke up 3 times and went right back to sleep)
    Breakfast:
    Black beans 1 apple, 1.5 cups + yellow rice 1 cup, 1/2 chk brst
    Lunch:
    homemade 1/3 lb hamburger (oven grilled) 90% protein + wheat bun, head of broccoli, 1/2 a grilled red-pepper
    Pre-workout snack:
    whey protein (20 grams),
    Dinner:
    1 orange, 1 cup chk peas, 1 cup 1% milk, casein powder, 3 medium sized grilled mushrooms
    pre-bedtime:
    casein shake

  9. #49
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    Erg 20 min.
    No weights today.
    Heading back to my old stomping ground for Shrimp Fest today.
    Doing a little drinkin' and possibly explaining the duality of free will and the empowerment of taking personal responsibility.
    Two things about "free-will:"
    it aint free, but its yours.
    Otherwise, I'm very much looking forward to seeing a lot of old friends that I've been neglecting in my absence.
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  10. #50
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    Mon, 8 May
    Pull Day
    15:28-16:24
    Alternating-arms cable lat p-down
    4 sets
    Isolateral Hi-row (w/ 2 sec pause at point of max contraction)
    4 sets
    Y's on inc bench (w/ 2 sec pause at point of max contraction)
    3 sets
    D-bell Curl, hands 20 deg in (from straight forward)
    3 drop sets
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  11. #51
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    Push day Tue 9 May 16:48-18:04
    My usual rep count is between 8 and 12; if I hit twelve, I increase the weight on the next set. If I can only get 8, I usually lower the weight on the next set.
    1-Arnold Press
    W-up+ 3 sets
    2- I don't know what you call this but I called it "cable cross-over on back" with hands at 2x sh width a few inches lower than my waist I pulled up to above the opposite collar bone in an arc for reps and then did the other side. The waiting hand was gripping the cable.
    4 sets
    3-dbell press
    3 sets
    4-(sitting against back pad) cable chest fly (w/ arms at sh height)
    3 sets
    5-I made some shit up here too. I did a lat raise (a) followed immediately by a rear delt raise (b) with drop sets
    set 1--------------set2---------set3
    a-x5,b-x5--------ax4,bx4-----ax4,bx4
    ax6,bx6----------ax5,bx5-----ax5, bx5
    ax7,bx7----------ax6,bx6-----ax4,bx4
    ax9,bx9----------ax8,bx8-----ax3,bx3 The limiting factor was the lat raise.
    6-tricep p-down drop sets I changed the weight when I wasn't getting enough reps
    set1-----set2-----set3
    x10-------x7--------x6
    x8--------x3--------x3
    x4--------x3--------x1 (ish)

    15 min after I finished I had a whey protein shake with glutamine and BCAAs , 1.5 cups 1% milk, and a frozen banana.
    It's now 40 min after my workout and my muscles and fingers feel like they are shaking, but they aren't-kind of weird.
    Off to walk the dog.
    An apple, Salmon and salad tonight for dinner, around 830. Casein before bed.
    I wonder if this workout is to long? Maybe, if I had time, it would be optimal to split up a long workout into two shorter ones in the same day?
    Last edited by Quester; 05-10-2017 at 07:06 PM. Reason: needed to put hyphens in to seperate the sets
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  12. #52
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    Breakfast:
    2 turkey sausage links, grits, 2 pieces of bacon, scrambled eggs and a sausage patty. I had to be at the hospital so I ate stuff I usually don't because they make that stuff as healthy as possible.
    Lunch:
    Steamed mussels 2 lbs with shells, mixed veggies and an orange.

  13. #53
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    How's it going?
    All good I hope.

  14. #54
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    Quote Originally Posted by DocToxin8 View Post
    How's it going?
    All good I hope.
    Hi Doc,
    Yes, absolutely. I'm getting into it even more. My workouts are getting longer and harder. Yesterday, as part of my workout, I did shoulders. My right shoulder has felt better since the workout than it has in almost a year. I'm doing better on my diet too. The cardio fell off but I'll start it up again and I'm planning on attending Muay Thai in the evenings. Keeping a log of gym and diet is really helpful, for motivation as well as knowledge to learn from.
    From your log that your doing good too, GB and Zeus as well! Maybe we should form a team and take over something?
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  15. #55
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    Quote Originally Posted by Quester View Post
    Hi Doc,
    Yes, absolutely. I'm getting into it even more. My workouts are getting longer and harder. Yesterday, as part of my workout, I did shoulders. My right shoulder has felt better since the workout than it has in almost a year. I'm doing better on my diet too. The cardio fell off but I'll start it up again and I'm planning on attending Muay Thai in the evenings. Keeping a log of gym and diet is really helpful, for motivation as well as knowledge to learn from.
    From your log that your doing good too, GB and Zeus as well! Maybe we should form a team and take over something?
    Just remember. Longer isn't better. Get in don't fuck about. Get your shit done and get out.
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  16. #56
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    -Right.
    -I'm a big believer in not letting worlds collide. The gym is for work.
    -I go from set-to-set and machine-to-machine, with my iphone on timer. At two minutes it goes off, I almost never take longer than two minutes to start another set. When I'm waiting for the timer to go off I concentrate on breathing properly and slowing my heart rate. It helps me to throw everything into the next set.
    -Two minutes helps to fully recover. I started doing two minutes when I had trouble sleeping. It seems to help. Working out hard makes it hard for me to get to sleep.

  17. #57
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    Leg Day
    16:29-17:32
    Except for squat, I do all of my reps explosive up and slow back down.
    Hex bar squat
    1 w-up, then 4 sets
    Leg press
    reps: 8,6,2,8
    Leg ext. individually (makes it easier on the knees)
    reps:10,9,6
    Leg curl individually
    8,6,6
    neck Machine
    backward 15,15,15 -I'll add a plate next time.
    side (left side reps followed by the same number to the right)
    15,15,10 -I need to drop some weight and improve form.
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  18. #58
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    0700-Breakfast:
    6 eggs (two of which included the yolk), 1/2 cup of oatmeal, 5 prunes
    1100-Lunch:
    Pork loin on mexican style salad, apple
    1500-Post workout:
    Whey shake w/1/2 serving of casein, 1.5cups milk and a ground frozen banana
    1600-Orange
    1830-Dinner homemade clam chowder with extra clams (estimate lo carbs, fat 20grams, protein 30ish), 4 prunes
    before bed (around 1030) casein shake

  19. #59
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    Quote Originally Posted by Quester View Post
    -Right.
    -I'm a big believer in not letting worlds collide. The gym is for work.
    -I go from set-to-set and machine-to-machine, with my iphone on timer. At two minutes it goes off, I almost never take longer than two minutes to start another set. When I'm waiting for the timer to go off I concentrate on breathing properly and slowing my heart rate. It helps me to throw everything into the next set.
    -Two minutes helps to fully recover. I started doing two minutes when I had trouble sleeping. It seems to help. Working out hard makes it hard for me to get to sleep.
    Drop to 30 seconds. You don't want to recover. You want to force growth. Just my philosophy.
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  20. #60
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    Quote Originally Posted by Capebuffalo View Post
    Just remember. Longer isn't better. Get in don't fuck about. Get your shit done and get out.
    In the Bhagavad Gita, Krishna prods Arjuna to fight, for the simple reason that he is a warrior. (Arujna was worried about the deaths of those closest to him and the respected warriors he will oppose.) Krishna really isn't talking as much about bravery, as much as he is talking about virtue. Virtue is unique to one's purpose, design, self... Each thing must be it's own thing. Without virtue there is chaos and the virtue of chaos is nothingness.
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  21. #61
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    Quote Originally Posted by Capebuffalo View Post
    Drop to 30 seconds. You don't want to recover. You want to force growth. Just my philosophy.
    I appreciate your advice and would like to incorporate it. Having shorter rest periods would allow me to do more sets/exercises. I will transition to shorter rest periods.
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  22. #62
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    If you're afraid - don't do it, - if you're doing it - don't be afraid!
    Genghis Khan
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  23. #63
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    Quote Originally Posted by Quester View Post
    I appreciate your advice and would like to incorporate it. Having shorter rest periods would allow me to do more sets/exercises. I will transition to shorter rest periods.
    You don't need to do more sets. Maximize. Have you read page 1000 of the Dungeon thread? If not I highly suggest you do. Zeus has switched to this. And I think he will agree it is a muscle building kick in the ass.
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  24. #64
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    Quote Originally Posted by Capebuffalo View Post
    You don't need to do more sets. Maximize. Have you read page 1000 of the Dungeon thread? If not I highly suggest you do. Zeus has switched to this. And I think he will agree it is a muscle building kick in the ass.
    I will look into page 100.
    Thanks Cape
    I will also do more sets. Today I did shorter rest periods. I'm considering working out twice a day.

  25. #65
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    Thu, 11 May
    Push Day
    13:04-13:52
    Decl. BB Press
    1 w-up, + reps:12,10,6
    Inc Cable Fly
    reps: 14,10,9,7
    Arnold Press
    1 w-up,+ reps:10,12,8,8,6
    Rear Delt raise on incl bench
    reps:12,12,9
    Skull Crushers on bench w/ ez-bar
    to top of head----reps: 12,10
    to behind head---reps: 8, 7
    _--
    Had to stop to get to a Dr. Appt. for vaccinations.

  26. #66
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    Thu, 11 May
    Sleep: 11:00-8:00
    Food:
    0830-Breakfast: same as the past few days
    1100-snack: 1 cup chick peas and 1/2 serving of casein
    1400-Post workout: frozen banana, 1.5 cups % milk, whey 1 serv, casein .33 serv
    1600-Turkey sandwich on wheat
    1930-salad with ginger dressing
    2030-Meatloaf (grass fed beef 85% Protein) + 1 cup mashed baby red potatoes
    bedtime (11ish): casein
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  27. #67
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    Quote Originally Posted by Quester View Post
    Thu, 11 May
    Sleep: 11:00-8:00
    Food:
    0830-Breakfast: same as the past few days
    1100-snack: 1 cup chick peas and 1/2 serving of casein
    1400-Post workout: frozen banana, 1.5 cups % milk, whey 1 serv, casein .33 serv
    1600-Turkey sandwich on wheat
    1930-salad with ginger dressing
    2030-Meatloaf (grass fed beef 85% Protein) + 1 cup mashed baby red potatoes
    bedtime (11ish): casein
    Doing good man!

    Do you find casein before bedtime beneficial? I have a big tub in my house that I don't use. I usually have chicken with peanut butter for slower released protein

  28. #68
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    Quote Originally Posted by hollowedzeus View Post
    Doing good man!

    Do you find casein before bedtime beneficial? I have a big tub in my house that I don't use. I usually have chicken with peanut butter for slower released protein
    I take it because of what I read supports its use.
    Chick and peanut butter are probably just as effective, maybe better.
    But, I don't like going to sleep with my belly full.
    And, I have a hard time not drinking milk when I eat peanut butter.
    I'ts stressful to force discipline upon oneself, I avoid it.

  29. #69
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    Fri, 12 May, 11:53-12:47
    morn ERG 10 min + bike 20 min
    afternoon Pull day
    Hi iso-lateral rows
    w-up+ reps:10,9,8,7
    st8 arm pdown
    reps:10,9 I quit this for good. It either pulls my right shoulder out of the labrum or it activates the triceps to much, depending on the day.
    Instead:
    Pullover Machine
    reps:12,10,5,7
    scapular p-down I just use the lat pdown bar and only set my shoulders down and hold for time. (w/1 min rest interval)
    secs: 10,30,55,35 I am still zeroing in on the weight
    DB Hammer Curl
    reps:6,5
    I adjusted and did 1-handed curls inside proximal (near to midline {bellybutton to chin}) for the next sets
    reps: 3, 5 (+5 assisted with other hand up and slow down), 5 (+3 assisted with other hand up and slow down),
    then 15 reps with both dbs
    Last edited by Quester; 05-12-2017 at 06:49 PM.

  30. #70
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    Diet was virtually the same. Sleep was a good 8ish hours.
    Good week.
    Feeling crappy today from vaccinations. Going to do aerobic work in morning and skip weights till monday.
    UFC 211 tomorrow night!
    Go MIOCIC!!!

  31. #71
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    morning cardio:
    erg 23 min, 5000m
    Afternoon and evening: "carb cycling" while watching UFC 211

  32. #72
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    Where you at man? Anxious to see an update

  33. #73
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    Quote Originally Posted by Obspowerstroke View Post
    Where you at man? Anxious to see an update
    Yeah, I need to get a new camera stand. I ordered one from Amazon but it was to short.
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  34. #74
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    Mon, 15 May, 16:31-17:28,
    Push Day
    I did 1 min rests between sets.
    Also took Beta-alanine, it definitely enhanced my workout capacity.
    DB Sh. Press
    w-up +5 sets
    Standing Low Cable Crossover
    4 sets
    Cable Front Raise
    3 sets
    DB bench press
    4 sets
    Hi Cable flys
    4 sets
    Skull Crushers
    5 sets

  35. #75
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    Tue, May 17
    0800-wake-up:ERG 22:38, 5000m Fasted
    0900-Eggs and oatmeal
    1300-Pork Sandwhich w/mustard bbq sauce (Lo Cal. sauce) and okra
    1730-whey protein
    1800-1910 Pull Day
    Pulldowns w/ pull-up grip
    90 sec rest between sets
    w-up + 4 sets
    Pulldown w/ chin-up grip
    3 sets
    Isolateral hi-row
    5 sets
    Seated rows w/mid-close-neutral-grip-bar
    5 sets
    w/ close grip triangle:
    1 set + 1 drop set of reps: 8,9,8,7
    Hammer curl
    4 sets + drop set of reps:6,5,8
    Wrist squeeze thing
    50 sescs, 35 secs, 40 secs, 35 secs
    1930-1 banana, 1/4 pineapple, whey (1 serv) + Casein (1/2 serv) shake and mixed veggies
    2300-casein
    2330-sleep

  36. #76
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    The beta-Alanine makes me feel like I could just keep going for a while, in reps, sets, and total length of workout.
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  37. #77
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    Quote Originally Posted by Quester View Post
    The beta-Alanine makes me feel like I could just keep going for a while, in reps, sets, and total length of workout.
    I need to try that. I dont even use creatinine.

  38. #78
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    Quote Originally Posted by Obspowerstroke View Post
    I need to try that. I dont even use creatinine.
    I feel like I'm totally addicted to the itch of beta and the extra reps of creatine!! Took forever for the creatine to work since I didn't load since my stomach is a little punk bitch :/


    Sent from my iPhone using Tapatalk

  39. #79
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    Lets see some progress pictures quester! Keep going at it brother!
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    Quote Originally Posted by KJ419 View Post
    I feel like I'm totally addicted to the itch of beta and the extra reps of creatine!! Took forever for the creatine to work since I didn't load since my stomach is a little punk bitch :/


    Sent from my iPhone using Tapatalk
    I hear you I cant take creatine very well either its so weird...

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