My Training (off-season) Journal

[Columbus]

Stats: 6'1, 163LBS , age 30, bf approx 9-10%

ZERO to 2 days a week max 30 minute cardio first thing in am........

Training 6x a week, short and intense.

MONDAY - CHEST/LIGHT BIS
TUESAY - BACK (HEAVY DEADS)
WEDNESDAY - OFF OR DELTS/TRAPS
THURSDAY - CHEST (LIGHTER MORE CONCENTRATION ON FORM, SQUEEZE AND PUMP)
FRIDAY - ARMS
SAT - OFF
SUNDAY - LEGS

[TR'05]

lookin forward to watching you progress, bro.

[Columbus]

Monday February 19, 2007
PM wt : 159

INCLINE BARBELL (START)
120X12 12
145X8 8
145X8 8
16X4 DROP 4
145X4 3
130X5 4

FLAT BARBELL
135X10 10
135X10 10
145X9 9
160X4 DROP 4
145x6 6
145x6 4

PECK DECKS
105x12 12
105+x10 10
105+x10 10
120x9 DROP 9
105X4 4
90+X5 4

ONE ARM PREACHER cable
30x12 12
40x10 10
40x10 10
30x7 6
30x7 7

SEAT DBELL
25X9 9
25X8 8
25X9 9
25X9 DROP 9
20X5 4
15X5 5

[Columbus]

so this is last weeks back session:

TUESDAY Februrary 20, 2007 PM wt
PM Wt - 160lbs
BACK DAY

WARMUP WARMUP WARMUP SET 1 SET 2 SET 3



T-BAR 2+20 x10 2+35x10 10 2+60x4 4 2+35 4 2+20x10 x4 2.00 x 4

DEADS 0x8 135x5 235x5 275x3

v barLAT PULLDOWN 130x8 130x8 150x4 130x4

Dbell row (high) bench 60x8 70x8 80x4 60x4

UNDERHAND GRIP PULLS 3 6 try 3 3 3

WEIGHTED SIT-UPS 2 X 15

HANGING LEG RAISE 2 X FAILURE

[Columbus]

Wednesday February 21,2007
PM wt : 163
caloric intake approx. 3K - 250 carbs DELTS AND TRAP DAY


DBELL SEATED Press 30x6 6.00 40x6 50x6 60x6 70x5 (bump) DROP 50x6

LEANING SIDE LATERALS 15x12 20X12 25x12 MACHINE 50,70,80, 12,10,8

CABLE FNT LATSSEATED 20X12 25x12 25x12

Rear Delt Fly 30x12 35x10 35x12 Machine 3 sets SQUUUEEEZE

REVERSE SHRUGS 225x10 235x8 245x8 255x8

BNP BARX6 BARX6 75x6 85x6 95x6 105x4
PRESS (TO TRAPS) 110x4

[Columbus]

thanks for following today is chest (lighter on rotators)


THURSDAY JANUARY 22, 2007 WT: 164LBS PM WT

CHEST DAY, ONLY
WARMUP WARMUP WARMUP SET 1 SET 2 SET 3 SET 4
(START) Flat dbell bench 30x6 40x6 50x6 70x6 75x6 190X1/2 80x4 + 1 ASSISTED -> 60X8

5TH - Chest Dips 4 x 8 X12 X11 X12 X13 -

3RD - Smith Incline 135x10 145x10 155x7 165x5-6 175x4 115X9 155x6 -->135x8

4TH - Incline Flyes 40x10 45x10 45x10

2ND - Decline Press 155x8 165x6 1,755.00 185x3+2 assisted 155x6

FINISH -cable fly/machine pulls 90x15 105x12 120x12

[Columbus]

I got delts, traps, and rear delts today...I want to start off with cleans as I have never done them before maybe use my normal routine and sub out a pressing movement for clean??

WARMP WARMP WARMP SET 1 SET 2 SET 3
Hang CLEANS to press BAR X 10 6.00 65X10 70x6 75x6 85x3+3 95x2+3

1 arm lats 15x12 20X12 25x12 30x10

SEATED ROPE to neck 20x12 25x12 25x12

UPRIGHT ROWS 75X10 85X10 100x6 75x11

REVERSE SHRUGS 70x12 75x12 75x12 75x12

ARNOLDS 20X6 30X6 40X6 40x5 40x5
30X6 25x7 25x7


CHEAT NIGHTS THIS WEEKEND.............THE WHOLE WEEKEND...........OUT TO DINNER ...........HOMEMADE PIZZZZZA TONIGHT...........MMMMMMMMM

[Columbus]

Saturday - Arms

Tris
Decline Closegrip - X5 (2 Warm-ups)
Skull Crushers X 3
Dbell O/h Ext X 3
Triangle Cable Drop Set X 4

Bis
Str8 Bar Curl X 5 (2 Warms)
Seated Dbell X 3
Preacher Curls X 3

Good Session............

[Columbus]

WARMUP WARMUP SET 1 SET 2
SQUATS 0x10 145x5 145x5 145x5 145x5 145x5

Front Squat 90x8 90x8 90x8 90x8 90x8

Leg Press 1+15x10 1+15x10 1+15x10 1+15x10 1+15x10

Add Machine 100x20 130x20 140x20

Abb Macine 90x12 100x20x2 x6

Leg Ext 120x15 135x12 150x12

Leg Curl 70+x15 90x12 90+x12

[*Narkissos*]

^^legs with no direct hamstring work?

[Columbus]

sorry..........edit

[SVTMuscle*]

'warmup' with 120lb dumbells for your incline db pressing?

[*Narkissos*]

'warmup' with 120lb dumbells for your incline db pressing?

What?

Monday February 19, 2007
PM wt : 159

INCLINE BARBELL (START)
120X12 12
145X8 8
145X8 8
16X4 DROP 4
145X4 3
130X5 4

I don't see incline dumbbell listed anywhere in his log

[Columbus]

What is he talking about????


Anywho, Nark - any changes you'd make?

[SVTMuscle*]

What?



I don't see incline dumbbell listed anywhere in his log

Oh my bad, I thought i read DB real quick. My bad Colum

[Columbus]

Monday - Good Ol Chest Day - I'm going to use last weeks routine and fight to add 5lbs or 1 rep to each lift........that how most of you train?

INCLINE BARBELL (START)
120X12 12
145X8 8
145X8 8
16X4 DROP 4
145X4 3
130X5 4

FLAT BARBELL
135X10 10
135X10 10
145X9 9
160X4 DROP 4
145x6 6
145x6 4

PECK DECKS
105x12 12
105+x10 10
105+x10 10
120x9 DROP 9
105X4 4
90+X5 4

ONE ARM PREACHER cable
30x12 12
40x10 10
40x10 10
30x7 6
30x7 7

SEAT DBELL
25X9 9
25X8 8
25X9 9
25X9 DROP 9
20X5 4
15X5 5

[Snrf]

Monday - Good Ol Chest Day - I'm going to use last weeks routine and fight to add 5lbs or 1 rep to each lift........that how most of you train?

no...if everyone added 5lbs to their lift each week we'd be adding 260lbs a year, we'd all be making mariusz pudzianowski look like a giant mangina. if I add 5lbs every 4 workouts I'm happy....adding 5lbs per week is unrealistic

[Columbus]

It is and it isn't....when you are coming from such a weak and depleted state as I (6'2, 165 or so) who once was 255 and probably 12-13% BF, benching 315 for easy reps only 10 years ago, I think muscle memory mighjt have more say...I mean Im benching 160 now.......from 315 is a huge step.......backwards.

[UberSteroids]

It is and it isn't....when you are coming from such a weak and depleted state as I (6'2, 165 or so) who once was 255 and probably 12-13% BF, benching 315 for easy reps only 10 years ago, I think muscle memory mighjt have more say...I mean Im benching 160 now.......from 315 is a huge step.......backwards.

You lost 61Lbs of Muscle?!?! Holy sh!t!
Well the whole muscle memory talk, well... You are missing 61Lbs of that muscle, so they're gone, they can't remember sh!t, because they're not there anymore
What the hell happened? in these 10 years? That You lost so much mass?!

[audis4]

^^he stopped eating. In his previous threads, he claims he can diet with the rest of "them."

[*Narkissos*]

^^Ease up on the bullshit...He's keeping a log for his improvement.

Columbus ease up on the misplaced rationality.

Be realistic Columbus.

You're not going to muscularly rebound like you think you will

e.g. Someone who's been suppressing their metabolism for years.. does the metabolism rebound when food is re-added in large amounts? No..not immediately. It may take weeks or months of calorie cycling to get the metabolism back to an optimized state.

In the same vein, you can't logically expect to plot your strength gains in a linear fashion. What you can hope to (and aspire to) do is to be consistent from week to week.

Say your short-term goal is a 200 lb bench and you're benching only 160 lbs for reps at present...and maybe 200 lbs for a single...every week you'd go at 200 lbs for that single or double (or a lift-out with a static hold) and incorporate a dropset to make your rep total.

e.g. (using your above poundage..and second exercise placement of the flat bench)

FLAT BARBELL
Set 1: 135 x 6
Set 2: 160 x 4-6
Set 3: 200 x 1-2 (or a static hold); 160 x failure (2-4); 135 x failure (2-4)**
Set 4: 200 x 1-2 (or a static hold); 160 x failure (2-4); 135 x failure (2-4)**
Set 5: 135 x failure

(**This set'll net you about an average of 6.5 reps)

-Narkissos

[Columbus]

^^Ease up on the bullshit...He's keeping a log for his improvement.

Columbus ease up on the misplaced rationality.

Be realistic Columbus.

You're not going to muscularly rebound like you think you will

e.g. Someone who's been suppressing their metabolism for years.. does the metabolism rebound when food is re-added in large amounts? No..not immediately. It may take weeks or months of calorie cycling to get the metabolism back to an optimized state.

In the same vein, you can't logically expect to plot your strength gains in a linear fashion. What you can hope to (and aspire to) do is to be consistent from week to week.

Say your short-term goal is a 200 lb bench and you're benching only 160 lbs for reps at present...and maybe 200 lbs for a single...every week you'd go at 200 lbs for that single or double (or a lift-out with a static hold) and incorporate a dropset to make your rep total.

e.g. (using your above poundage..and second exercise placement of the flat bench)

FLAT BARBELL
Set 1: 135 x 6
Set 2: 160 x 4-6
Set 3: 200 x 1-2 (or a static hold); 160 x failure (2-4); 135 x failure (2-4)**
Set 4: 200 x 1-2 (or a static hold); 160 x failure (2-4); 135 x failure (2-4)**
Set 5: 135 x failure

(**This set'll net you about an average of 6.5 reps)

-Narkissos

I apologize.......

Very VERY helpful tool........I don't have a goal in terms of weight though. I could care less if I bench 400 or 100, just want to look like I bench 400, so in that same breath, I guess I need to be able to at least bench 300, eh?

I'll try your suggestion.......so lose the 10-15 rep sets?

[Columbus]

You lost 61Lbs of Muscle?!?! Holy sh!t!
Well the whole muscle memory talk, well... You are missing 61Lbs of that muscle, so they're gone, they can't remember sh!t, because they're not there anymore
What the hell happened? in these 10 years? That You lost so much mass?!

DIAGNOSED with liver cancer, started training for triatholons, trained 3x a day........tons and tons and years of am cardio....I still ate heavy, for what I thought....6-8 meals....but mostly protein and fiberous carbs..........too much protein..........wayyyyyyyy too much, body was dying, eating itself.........

[TR'05]

Columbus, I never knew you had liver cancer bro. I too am a cancer surivor...What do your dr's say about you hitting the gear bro?

I lost a kidney to cancer which is why I do not/nor will hit the sauce.

(lol, for those wondering why I am even a member on steroid.com...a late friend of mine directed me here for diet advice a few years back...its been an amazing source of motivation and knowledge)

[Columbus]

I was actually falsly diagnosed.....I am sorry to hear that you had it as it ruined my life for many months...........

[TR'05]

Thanks bro. You're one of the lucky ones.

Keep pumpin' hard bro! Keep watching your volume- I'm lookin forward to seeing some big ###s over the next months.

[UberSteroids]

DIAGNOSED with liver cancer, started training for triatholons, trained 3x a day........tons and tons and years of am cardio....I still ate heavy, for what I thought....6-8 meals....but mostly protein and fiberous carbs..........too much protein..........wayyyyyyyy too much, body was dying, eating itself.........

Hmmm, well 10 years it's plenty of time so I guess it could happen. Still, it is a huge loss. So basically it was Your choice to loose all that mass. I mean the way You trained and ate. Since You "were" this big, You knew what it takes to get there. So obviously you knew what it takes too loose it.

Anyways, good luck with the progress, listen to Nark, he knows the secrests!

Oh, before You call my workouts a CARDIO workouts, look at Yours first!

[*Narkissos*]

I apologize

No prob.. Move foward.

I guess I need to be able to at least bench 300, eh?

Bingo.

Moreso however.. you need to have an actual goal.

More importantly, you need to subplot that goal into a number of smaller goals.

To give you a head start, your first goal in a 200 lb bench for reps..and a 10 lb increase in bodyweight.

Get to it.

I'll try your suggestion.......so lose the 10-15 rep sets?

Reps are irrelevant honestly.

To the bigger picture at least.

What you DO need to drop are the additional warm-up sets...and baby increments.

Flat bench, for example, is your second movement.

You're warm when you get to it.

What you need to do now is to recognise the subtle biomechanic difference.

To do so, you start at a feasibly lighter weight...and find the groove of the exercise.

Then you increase weights and get to work.

No need to walk tru 10 lb (and other miniscule) changes in weight on a multijoint exercise honestly.

Nark

[Columbus]

Monday February 19, 2007
PM wt : 159

INCLINE BARBELL (START)
120X12 12
145X8 8
145X8 8
16X4 DROP 4
145X4 3
130X5 4

FLAT BARBELL
135X10 10
135X10 10
145X9 9
160X4 DROP 4
145x6 6
145x6 4

PECK DECKS
105x12 12
105+x10 10
105+x10 10
120x9 DROP 9
105X4 4
90+X5 4

ONE ARM PREACHER cable
30x12 12
40x10 10
40x10 10
30x7 6
30x7 7

SEAT DBELL
25X9 9
25X8 8
25X9 9
25X9 DROP 9
20X5 4
15X5 5

Last week's numbers above^

Monday February 26, 2007

INCLINE BARBELL
135x10 12
145X6 8
145X6 8
160X3-4 DROP 4
145X4 3
135X5 4

FLAT BARBELL (start)
145X10 10
145X10 10
155X9 9
165X5 DROP 4
(last week, 185 was a struggle) 195x1 + 1 with a ever so slight touch
155x6 6
155x6 4

PECK DECKS
105+x12 12
120x10 10
120x10 10
120+x9 DROP 9
120X4 4
105X5 4

Pullovers
50x10
60x8
70x6

Flat Flys (stretch)
30x10
35x10
40x10
45x10

Great session - tad long.........

[Columbus]

so, with this being last week's routine, do I go for 275 x 4 today or 280 for 3? Is 285 too much of a jump as I dont want to fizzel out......also, keep 235x5 or bump it also to 240 or 245?

so this is last weeks back session:

TUESDAY Februrary 20, 2007 PM wt
PM Wt - 160lbs
BACK DAY

WARMUP WARMUP WARMUP SET 1 SET 2 SET 3



T-BAR 2+20 x10 2+35x10 10 2+60x4 4 2+35 4 2+20x10 x4 2.00 x 4

DEADS 0x8 135x5 235x5 275x3

v barLAT PULLDOWN 130x8 130x8 150x4 130x4

Dbell row (high) bench 60x8 70x8 80x4 60x4

UNDERHAND GRIP PULLS 3 6 try 3 3 3

WEIGHTED SIT-UPS 2 X 15

HANGING LEG RAISE 2 X FAILURE

[Columbus]

I get so fing nervouse all day before deads........It would ruin my night not to beat my previous lifts, but It would probably do me some good....teach me that eating 2400 cals and 200 carbs a day isnt going to cut it......I mean NERVOUS like the shits, chew about 30 pcs of sf gum, coffee........damn.......maybe I should try a max single today? It's not totally from the floor, but from the very last pin.......about 6"........much easier on my back but still a full lift.........

[*Narkissos*]

^^Go 275 x 4

..providing 4 reps represents the point where you cannot do another rep with good form.

[Columbus]

and another response was 225x5, 245x5 then 280x3

both represent strength increases......correct........maybe try a single?

[*Narkissos*]

^^yes and no.

..and would it make sense?

245 x 5.. assuming that when you hit 235 x 5 @ last session it was to failure.. How can you fathom 245 x 5?

Conversely.. if you hit 235 x 5 last session..and it wasn't til failure.. why waste the effort on a miniscule increase like 245 x 5?

Why not hit the 235 x 5 set..and then try to hit 275 x 5?

Max efforts are cool if boasting on a forum is your goal.

Or competing.

However if gaining muscle is your goal...stick with 4-6 reps..using singles infrequently.

-N

[Columbus]

you are right.......235 was a struggle, but not sure if I'd call it failure...275x3 was def failure..........so, my thought was 245x5, if I get it try 280x3 and los the 225x5 (Waste)...plus I got tbars and dbell rows....sound like a plan?that way even going as low as 3 reps, I build strength and size...esp. since dbell rows and tbar are in the 6-8 range......

[Columbus]

Great session!!! Tuesday February 27, 2007


T-BAR 2+25 10 2+45x10 10 2+65x4 4 2+45x4 4 2+25x10 4 2x15

DEADS 0x8 135x5 245x5 280x4

v barLAT PULLDOWN 140x8 140x8 160x3-4 - too hvy 130x4 110x8

Dbell row (high) bench 65x8 75x8 85x4 65x5

Wide pulls 110x12 6 try 120x10 120x10 130x8

I need to learn to quit mind ****ing myself before each session.....I'm gonna kill 300 soon and thats that.....

Every week thus far for the past two, I've increase the weight by 5lbs or 1 rep on at least one movement.......something must be working...........I also haven't had a full day off in 2 weeks...........I got delts today and will take one tomorrow.....2 days of those two weeks all I did was pushups and situps and pullups, but, still, my body is screaming for time off......

Maybe it's the 200mgs a week the md is giving me that is making a diffierence....the scale is moving and I'm not eating much at all........maybe it's water? I am starting to increase my dose, and add in some other stuff shortly, but need to be at 180 before......

[Columbus]

LEAN BULKING: YESTERDAYS MACROS



7am PRO CARB FAT
3/4 CUP OATS 7.50 40.50 9.00 225.00
egg whites 16.00 3.00 0.50 100.00
1 egg 6.00 4.00 5.00 80.00
1/2 scoop blend 10.00 2.00 1.50 60
39.50 49.50 16.00 465.00


10
5oz chicken 33.75 - 3.13 162.50
1/2 cup brown rice 1.00 23.00 1.00 110.00
34.75 23.00 4.13 272.50


1PM
5oz chicken 33.75 - 3.13 162.50
10 almonds 2.60 2.50 6.10 70.00
3/4 CUP OATS 10.00 40.50 6.00 300.00
46.35 43.00 15.23 532.50

TRAIN 245-415)



530
4 PCS WW TOAST 12.00 60.00 4.50 320.00
HUGE SALAD 2.00 15.00 2.00 120.00
CAN OF TUNA 33.75 - 3.13 162.50
47.75 0 75.00 0 9.63 0 602.50



900
egg whites 12.00 1.00 - 65.00
20 almonds 10.00 10.00 18.00 200.00
1 SCOOPS BLEND 20.00 5.00 2.00 120.00
42.00 16.00 0 20.00 0 385.00


MIDNIGHT
4 oz all white meat turkey 36.25 - 1.25 162.50
CLELERY, MUSHROOMS 2.60 10.00 0.40 80.00
38.85 0 10.00 0 1.65 242.50


249.20 216.50 66.63 2,500.00

[Columbus]

Delts today boys..........last weeks numbers...will update post workout.

Wednesday February 21,2007
PM wt : 163
caloric intake approx. 3K - 250 carbs DELTS AND TRAP DAY


DBELL SEATED Press 30x6 6.00 40x6 50x6 60x6 70x5 (bump) DROP 50x6

LEANING SIDE LATERALS 15x12 20X12 25x12 MACHINE 50,70,80, 12,10,8

CABLE FNT LATSSEATED 20X12 25x12 25x12

Rear Delt Fly 30x12 35x10 35x12 Machine 3 sets SQUUUEEEZE

REVERSE SHRUGS 225x10 235x8 245x8 255x8

BNP BARX6 BARX6 75x6 85x6 95x6 105x4
PRESS (TO TRAPS) 110x4

[JohnboyF]

Colombus,

This is not a flame, but after all this why do you feel the need to train 6 days a week and do delt only day..

30 sets on delts alone??? i think you need to re-evalute something here bro

[Columbus]

ITS A PRETTY GOOD ROUTINE..........weights are moving........