Diet and Training Journal for Josh

[imported_Josh]

Progress Update:
1/13/01: Weight - 183, 15.5%
LBM = 154.64, Fat = 28.37

1/30/01: Weight - 181.5, 14.0%
LBM = 156.09, Fat = 25.41

LBM Gains = 1.45
Fat Loss = 2.96

I believe this progress is due to my diet change, my schedule change, and increasing strength on squats, deadlifts, and other compound exercises. I got tired of not progressing with my strength and set my mind to do it. I have progressed more in the last month or so with my strength than I have in 3 months. I will continue to increase my strength. I also love working each part every 5 days. I do Squats on Leg days and do Deadlifts on my Traps day.
__________________________________________________
Workout Schedule(starting 2/6/02):
Day 1: Calves
Day 2: Quads, Hamstrings, Abs
Day 3: OFF
Day 4: Back, Chest, Shoulders
Day 5: Traps, Arms
REPEAT
__________________________________________________
Meal Plan for Workout Days:

6:00 AM Meal 1
½ Cup Oatmeal 5P 27C 3F
2 Scoops Whey 44P 6C 3F
TOTAL: 49P 33C 6F

7:30 AM Meal 2
1 Scoop Whey 22P 3C 2F
½ C.Cott Cheese 13P 5C 2F
2 Tsp Flax 0P 0C 9F
TOTAL: 35P 8C 13F

10:00 AM Meal 3
1 Grapefruit 0P 25C 0F
½ C Cott Cheese 13P 5C 2F
1 Scoop Whey 22P 3C 2F
18 Whole Peanuts 3P 4C 7F
TOTAL: 38P 37C 11F

12:30 PM Meal 4
2 Scoops Whey 44P 6C 3F
1 Tbls Flax 0P 0C 14F
TOTAL: 44P 6C 17F

3:00 PM Meal 5
Chicken 25P 0C 4F
Apple 0P 22C 0F
17 Whole Peanuts 3P 4C 7F
TOTAL: 28P 26C 11F

4:30 PM Meal 6, Pre Workout
¼ Cup Oatmeal 2P 14C 2F
2 Scoops Whey 44P 6C 3F
2 Tsp Flax Oil 0P 0C 9F
TOTAL: 46P 20C 14F

5:15 PM – 6:15 PM: Workout

6:15 PM Meal 7, Post Workout 1
1 Scoop Whey 23P 2C 1F
1 C Grp Juice 0P 40C 0F
TOTAL: 23P 42C 1F

6:45 PM Meal 8, Post Workout 2
1 Can Tuna 32P 0C 3F
2 Wheat Bread 6P 24C 1F
TOTAL: 38P 24C 4F

7:30 PM Meal 9
2 Scoops Whey 44P 6C 3F
Broccoli 0P 15C 0F
TOTAL: 44P 21C 3F

9:00 PM Meal 10
2 Scoops Whey 44P 4C 3F
1 Tbls Flax Oil 0P 0C 14F
TOTAL: 44P 4C 17F

TOTALS: 389P 221C 97F
1556 884 873 = 3313 Calories
__________________________________________________

Meal Plan for Non Workout Days:

6:00 AM Meal 1
½ Cup Oatmeal 5P 27C 3F
2 Scoops Whey 44P 6C 3F
TOTAL: 49P 33C 6F

7:30 AM Meal 2
1 Scoop Whey 22P 3C 2F
½ C.Cott Cheese 13P 5C 2F
2 Tsp Flax 0P 0C 9F
TOTAL: 35P 8C 13F

10:00 AM Meal 3
1 Grapefruit 0P 25C 0F
½ C.Cott Cheese 13P 5C 2F
1 Scoop Whey 22P 3C 2F
18 Whole Peanuts 3P 4C 7F
TOTAL: 38P 37C 11F

12:30 PM Meal 4
2 Scoops Whey 44P 6C 3F
1 Tbls Flax 0P 0C 14F
TOTAL: 44P 6C 17F

3:00 PM Meal 5
Chicken 25P 0C 4F
Apple 0P 22C 0F
17 Whole Peanuts 3P 4C 7F
TOTAL: 28P 26C 11F

5:00 PM Meal 6
1 Can Tuna 32P 0C 3F
1 Whole Egg 6P 1C 4F
2 Egg Whites 6P 0C 0F
Broccoli 0P 10C 0F
TOTAL: 44P 11C 7F

7:00 PM Meal 7
Chicken 25P 0C 4F
1 Scoop Whey 22P 3C 2F
Lettuce 0P 10C 0F
Dressing 0P 1C 8F
TOTAL: 47P 14C 14F

9:00 PM Meal 8
2 Scoops Whey 44P 6C 3F
1 Tbls Flax 0P 0C 13F
TOTAL: 44P 6C 16F


TOTALS: 329P 141C 95F
1316 564 855 = 2735 Calories
__________________________________________________
I replace the whey with whole food protein sources whenever possible. I have just put the whey there for convenience. I always try to get the same amount of protein as listed above, though it may not be the whey as shown above.

[imported_Josh]

Goals for 8/3/02
Weight: 175
LBM: 161
Fat: 14
BF%: 8.0

Intermediate Goal for 5/8/02
Weight: 180
LBM: 158.55
Fat: 21.45
BF%: 11.9%

Current for 1/31/02
Weight: 183
LBM: 155.55
Fat: 27.45
BF%: 15.0

Change
Weight: -8
LBM: +5.45
Fat: -13.45

The lowest my body fat has ever been was 8%. I think I can easily make this goal. I have approximately 6 months to achieve this goal. I plan to do this with larger cutting periods and then small, clean bulking periods. I WILL make this goal. I will not cheat on anything. I call some things cheating that others wouldn't. Everything I do from this point will be to make this goal...every rep, every meal!!! I am even hoping to exceed my goals. I'll take any extra LBM that I can produce!!! It would be great if I could gain 10 pounds of pure muscle in the midst of losing the pounds of fat in 6 months. I believe that can be achieved. Let's get to it. Any help from you guys would be appreciated along the way.

I will keep this updated. I may get a little busy with my school work and job, but I usually have time on Tuesdays and Thursdays to come here and update.

[imported_Josh]

I am going to start my new 13 week cut on Wednesday, February 6th. Jacob's article was so great I stole or borrowed some of the ideas. I am going to wait to do the entire program later in the year. I need to have my apple and grapefruit because they are so convenient while I am in school. I would much rather eat green vegetables, but some of them wouldn't be too convenient with my current school schedule. I will try to schedule my next semester schedule to include time to eat. I absolutely love green vegetables, especially steamed!!! I can't wait to see the results I get from cleaning up my diet.

I am going to take a week break during week 7 like Jacob mentions in the article. I am currently taking a 4 day break before I start this new cut. I like to take a 4-7 day rest every 6-8 weeks depending on how I feel and my progress. Jacob and Dr. Pain have provided me with all of the tools I need to reach my goals. I feel that my diet part is really good. All I have to do is put the hard work into the training. I always try to put as much into as I can, but I believe I can do even better each time I start a set.

I have been planning all of my diets just so I will have them ready. I am going to concentrate on my legs the most during this cut. This is going to be a slow cut. I want to gain LBM while losing body fat. I really, really think I can do this. I don't want the scale to change much. I am going to concentrate the most on my legs, especially my calves. I have a different calf workout planned for each cycle of the cut. All of my other workouts are 2 cycles, like Jacob's plan. Also, to help prioritize my calves, I am using calorie cycling and placing my 2 highest calorie days on my calf day and the day after. An example of this is below:

Day 1: Chest, Back, Shoulders
3000 Calories
Day 2: Traps, Arms
3000 Calories
Day 3: Calves
3250 Calories
Day 4: Quads, Hams, Abs
3250 Calories
Day 5: OFF
2750 Calories

Anyway, I have a few extra days to continue planning. I have most of my workouts made up. I have been working more on strength and using straight sets, but I am adding a lot of opposite body part supersets for this cut. I have really never used this before so I am hoping I will see the results I am looking for. After this 13 week cut, I will decide what will be next. If I reach my BF% goal during this first cut, I will definitely go on a longer bulk. If I don't, I will bulk for a shorter time and then go back on a cut. I am going to give it everything I have starting Wednesday.

[imported_Josh]

6 February 2001
Day 1: Calves
5:08 - 5:54, 46 minutes (after warm-up)

3 sets Seated Calf Raises w/ Stretching
10,9,6 reps

4 sets Standing Calf Raises SUPERSET w/ weighted Reverse Raises
14,12,11,9 reps
30,15,13,9 reps

3 sets Seated Calf Raises w/ Stretching
8,7,10 reps

[QUOTE]Originally posted by Josh:
[QB]
__________________________________________________
Workout Schedule(starting 2/6/02):
Day 1: Calves
Day 2: Quads, Hamstrings, Abs
Day 3: OFF
Day 4: Back, Chest, Shoulders
Day 5: Traps, Arms
REPEAT
__________________________________________________

Do you think it maybe worth moving either Back, Chest or Shoulders to Day 1 to balance things out a little and increase the intensity.

Just a thought.

[imported_Josh]

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr>Originally posted by Mr O:
[QUOTE]Originally posted by Josh:
[QB]
__________________________________________________
Workout Schedule(starting 2/6/02):
Day 1: Calves
Day 2: Quads, Hamstrings, Abs
Day 3: OFF
Day 4: Back, Chest, Shoulders
Day 5: Traps, Arms
REPEAT
__________________________________________________

Do you think it maybe worth moving either Back, Chest or Shoulders to Day 1 to balance things out a little and increase the intensity.

Just a thought.<hr></blockquote>


Thanks for the suggestion, but my calves are by far my worst body part. I have been prioritizing them for a while now and have seen some increases in size, but I want MORE. My chest, back, and shoulders are ahead of everything else so I put them on a day by themselves. I think I get a great workout when I superset my chest and back together. I just started this for the first time. I always have worked chest and back separately. Thanks again for your suggestion.

[imported_Josh]

I got my body fat measured today with calipers. The numbers I included before were from a stupid scale that I know is not accurate, but it helps keep track of my progress when I do it at the same time and same conditions. Here are the results from my test. I am fairly happy with these since I am only starting my cut:


Chest 9.33 mm
Abdomen 19.83 mm
Thigh 7.33 mm
Triceps 8.33 mm
Biceps 6.00 mm
Subscapular 13.00 mm
Suprailliac 8.67 mm
Axilla 8.00 mm
Calf 8.33 mm
Lower Back 15.33 mm
Age 22 years
Weight 182 lbs

The numbers above are an average of three separate measurements that were fairly close to each other on all measurements, so I am pretty sure these are accurate measurements.

Here are my new bf% stats for a few different methods:

JP-7: 9.9%
JP-3: 10.2%
Pa-9: 14.3%

My average for many different calculations was:
BF% = 11.8%

I will be using the average to keep track of my progress unless anyone else has a better method of doing so or knows which of the methods is the best.

Weight: 182.0
BF%: 11.8%
LBM: 160.6
Fat: 21.4

I will be posting my body fat measurements every week for each week of my cut. I really want to get rid of the abdominal fat and the lower back fat (especially). I can see my abs, but I still have too much fat on them.

[Dr. Pain]

[imported_Josh]

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr>Originally posted by Dr. Pain:
Josh, I like your Journal, very "Quantitative"

My concerns would be your split, maybe too many sugars, and some of the caliper readings extrapolated to .33mm. Harpendens will do tenths, but.....

Now that your BF is lower than expected, you need new goals!

DP<hr></blockquote>

Thanks for the reply DP. I am changing my split starting Tuesday this week. I am not exactly sure what I am changing it to, but the current split isn't working because my back, chest, shoulders are extremely sore and I have a tough time doing my deadlifts the next day. I really love the 5 day split because my strength has really shot up since I changed to this 2-3 months ago. It is difficult to fit everything in. I will take any suggestions you have.

I also think I have too many sugars, so just a couple of days ago I cut out the wheat bread with tuna after my workout and replaced it with steamed broccoli. I have also changed my pre workout meal to protein and a tbls of flax oil. What other sugars would you cut out? I would really like to cut the apple out at 3:00, but it is really convenient between my two classes (one ends at 2:50 and the other begins at 3:00). I usually finish this meal in class. What do you think I should cut out and replace? I am also a little worried about the cottage cheese, but I am trying to get different types of protein in my meal plan. The grapefruit should be fine for now, but I would also like to eventually cut that out and replace it with green vegetables. I should have an updated meal plan for this week posted sometime.

The body fat measurements I showed to the hundredths place is due to my average of three different measurements. For example, thigh measurements were: 7mm, 7mm, 8mm = avg of 7.33mm.
Sorry for the confusion there.

I will take any advice I can get from you DP. It has always been great and has always worked for me. You have been one of the reasons I have done so good. You were one of the first to help me when I signed up and asked questions. Remember, I weighed 158 pounds when I first came here. I am planning on moving up to 200 pounds soon. Thanks again for all your help.

Josh

[imported_Josh]

Here are my new goals after the bf test:

Goals for 8/3/02
Weight: 176
LBM: 163
Fat: 13
BF%: 7.3%

Intermediate Goal for 5/8/02
Weight: 179
LBM: 161.6
Fat: 17.4
BF%: 9.7%

Current for 2/17/02
Weight: 182.0
BF%: 11.8%
LBM: 160.6
Fat: 21.4

Change
Weight: -6
LBM: +2.4
Fat: -8.4

These goals look even more attainable than my previous goals. I think I can easily make these goals and surpass them. I may change these goals when I have a little bit more time to think about them. Thanks for the reminder to update my goals DP.

[imported_Josh]

New measurements for 2/24/02

Chest 4.67 mm
Abdomen 19.17 mm
Thigh 8.33 mm
Triceps 6 mm
Biceps 6.33 mm
Subscapular 15.67 mm
Suprailliac 6.67 mm
Axilla 7.33 mm
Calf 5.67 mm
Lower Back 16.33 mm
Age 22 years
Weight 181 lbs

Not too sure about these measurements, but we will see how good these are as the weeks go by. The reason I am not too sure about these measurements are the big decrease in the chest measurements and the increases in some of the others. I did not change my diet this week due to being so busy with school work...this was one of the busiest weeks I have had in a while. I had two tests last week, two more this coming week, two hardware projects with written reports due, homework, etc. I have came up with a new split that I started yesterday. I will post it below. I have decided to go with a seven day split this time.


Here are my new bf% stats for a few different methods:

JP-7: 8.9%
JP-3: 8.9%
Pa-9: 13.3%

My average for many different calculations was:
BF% = 11.2%

Weight: 181.0
BF%: 11.2%
LBM: 160.7
Fat: 20.3

[imported_Josh]

New Split:

D1: Quads, Hamstrings
D2: OFF
D3: Arms
D4: Traps, Calves
D5: OFF
D6: Back, Chest, Shoulders
D7: Calves

I will do Deadlifts on my traps day along with heavy shrugs of some type. I will do high reps (drop sets, etc.) for calves on Day 4. This will be a quick workout for my calves. I will do heavy weight for calves (8-15 reps) on Day 7 with straights sets and supersets.

I have allowed rest days after my leg day filled with Squats and my deadlifting day. I think this split should work well. I really like the 5 day split, but it seemed like I wasn't giving enough attention to my upper body during those splits. I wasn't allowing much time for forearms or arms in general. I figured I would fix this.

[imported_Josh]

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr>Originally posted by Josh:
New Split:

D1: Quads, Hamstrings
D2: OFF
D3: Arms
D4: Traps, Calves
D5: OFF
D6: Back, Chest, Shoulders
D7: Calves

I will do Deadlifts on my traps day along with heavy shrugs of some type. I will do high reps (drop sets, etc.) for calves on Day 4. This will be a quick workout for my calves. I will do heavy weight for calves (8-15 reps) on Day 7 with straights sets and supersets.

I have allowed rest days after my leg day filled with Squats and my deadlifting day. I think this split should work well. I really like the 5 day split, but it seemed like I wasn't giving enough attention to my upper body during those splits. I wasn't allowing much time for forearms or arms in general. I figured I would fix this.<hr></blockquote>

Another change...this split didn't work. Arms were still sore before chest, back workout.

D1: Chest, Back, Biceps
D2: Posing, Abs
D3: Traps, Shoulders, Triceps
D4: OFF
D5: Legs, Calves
D6: OFF
Repeat

I really think this one will work this time. OldSchool gave me the idea of doing calves in between my sets for legs. I have never tried this and thought I would try it out. OldSchool always comes up with great ideas. I will post my new diet soon.

[imported_Josh]

Meal Plans (see end of post for more details)

6:00 AM Meal 1
½ Cup Oatmeal 5P 27C 3F
2 Scoops Whey 44P 6C 3F
TOTAL: 49P 33C 6F

7:30 AM Meal 2
1 Scoop Whey 22P 3C 2F
½ C.Cott Cheese 13P 5C 2F
18 Peanuts 3P 3C 7F
1 tsp Flax 0P 0C 5F
TOTAL: 38P 11C 16F

10:00 AM Meal 3
½ C Cott Cheese 13P 5C 2F
1 Scoop Whey 22P 3C 2F
18 Whole Peanuts 3P 4C 7F
Lettuce, Broccoli 4P 8C 0F
TOTAL: 42P 20C 11F

12:30 PM Meal 4
2 Scoops Whey 44P 6C 3F
1 Tbls Flax 0P 0C 14F
TOTAL: 44P 6C 17F

3:00 PM Meal 5
Chicken 25P 0C 4F
Lettuce, Broccoli 4P 8C 0F
17 Whole Peanuts 3P 4C 7F
TOTAL: 32P 12C 11F

4:30 PM Meal 6, Pre Workout
2 Scoops Whey 44P 6C 3F
2 Tsp Flax Oil 0P 0C 9F
TOTAL: 44P 6C 12F

5:15 PM - 6:15 PM: Workout

6:15 PM Meal 7, Post Workout 1
1.5 Scoops Whey 35P 3C 1F
1.5 C Grp Juice 0P 60C 0F
TOTAL: 35P 63C 1F

6:45 PM Meal 8, Post Workout 2
2 Scoops Whey 44P 6C 3F
Lettuce, Broccoli or "green" 4P 8C 0F
TOTAL: 48P 14C 3F

9:00 PM Meal 10
2 Scoops Whey 44P 4C 3F
1 Tbls Flax Oil 0P 0C 14F
TOTAL: 44P 4C 17F

TOTALS: 376P 169C 94F
1504 676 846 = 3026 Calories

I will use calorie cycling throughout the week:
D1: 2500 Calories
D2: 2750 Calories
D3: 2500 Calories
D4: 2750 Calories
D5: 3000 Calories
D6: 3000 Calories
Repeat

I have the details for each day, but the post would be too long. Meals 1 and 5 are the same for everday. Meal 6 gets cut out for the lower calorie days of 2500 and 2750. A few of the post workout calories also get cut for the 2500 calorie day with the meals more spread out. The OFF days will not include any simple carbs.

I believe this is a great meal plan that will give me the results I am looking for. What do you think DP (besides the sugar post workout)? Remember, I always replace the whey with whole food whenever possible. I sometimes replace it with chicken, lean steak or hamburger, and salmon whenever possible. This meal plan is attempting to follow JW's new cutting plan in the magazine. Let me know what you all think.

[imported_Josh]

New measurements for 3/03/02
Chest 4.83 mm
Abdomen 17.67 mm
Thigh 9.67 mm
Triceps 4.33 mm
Biceps 7.67 mm
Subscapular 17 mm
Suprailliac 9.67 mm
Axilla 7.83 mm
Calf 6.17 mm
Lower Back 15.67 mm
Age 22 years
Weight 180.5 lbs

Well, many of these measurements got worse, but I believe they may be more correct than some of the past measurments. We will se what happens for this coming week after my diet change and split change.

Here are my new bf% stats for a few different methods:

JP-7: 9.4%
JP-3: 8.9%
Pa-9: 13.9%

My average for many different calculations was:
BF% = 11.5%

Weight: 180.5
BF%: 11.5%
LBM: 159.7
Fat: 20.8

[Dr. Pain]

[imported_Josh]

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr>Originally posted by Dr. Pain:
Josh, while you have the same lower back problem I have, did you remember to leave the axilla fold out of the P-9? No time to check it, just asking!

DP<hr></blockquote>

Yes, I actually use the Excel spreadsheet that was given on a website you provided a while back. I checked the formula in the spreadsheet and it does leave out the axilla fold.

[imported_Josh]

Looks like the diet change did some good...no fruits.

New measurements for 3/10/02
Chest 5.33 mm
Abdomen 16 mm
Thigh 7 mm
Triceps 6 mm
Biceps 5.67 mm
Subscapular 15.67 mm
Suprailliac 10 mm
Axilla 6.67 mm
Calf 6 mm
Lower Back 14.33 mm
Age 22 years
Weight 180.5 lbs

Here are my new bf% stats for a few different methods:

JP-7: 8.7%
JP-3: 7.7%
Pa-9: 12.9%

My average for many different calculations was:
BF% = 10.7%

Weight: 180.5
BF%: 10.7%
LBM: 161.2
Fat: 19.3

Making good progress!

[imported_Josh]

New Intermediate Goal for 3/31/02
Must reach this in 3 weeks

Current 3/10/02
Weight: 180.5
LBM: 161.2
Fat: 19.3
BF%: 10.7%

The new goal is shown below. I have not included any gains in LBM because I am restricting my calories to 2500...I don't like to go this low, but I think I am going to do mini cycles from now until August. I want to get bigger...I don't like to cut.

Goal 3/31/02
Weight: 178.5
LBM: 161.2
Fat: 17.3
BF%: 9.7%

If I reach this goal...I am planning on exceeding it, I will go on a short bulk for 3 weeks (4, 5 day cycles) after 5 days off. I am planning on taking the 5 days off because it has been approximately 12 weeks from my last break. It will also give me a chance to get ready for my bulk and raise my calories up to maintenance. I will continue to do bf testing every week.

[imported_Josh]

Brainstorming for workout:

Shoulders, Arms
___________________________________
Alternating Dumbell OH Press: 3x6 reps
SUPERSET w/
Seated BO Laterals: 3x6

Standing OH Push Press: 2x4
SUPERSET w/
BB Upright Rows: 2x6

Alternate DB Curls: 3x6
SUPERSET w/
Close Grip Bench: 3x6

BB Preacher Curls: 2x8
SUPERSET w/
BB Lying Tri Extension: 2x8

BB Wrist Curls: 3x10
Rev Wrist Curls: 3x10
BB Hold: 3x30seconds
GIANT SET

[imported_MUSCLES]

images/icons/smile.gif images/icons/smile.gif images/icons/smile.gif
Good going Josh,
Impressed with your workout and progress!I like your supersets.I do alot of supersets as they counteract your muscles and workes them different ways!No other exercise can do that!I usaually follow them with a set to failure this gives you that final burn!
Keep pumpin bro!
muscles.

[imported_Josh]

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr>Originally posted by MUSCLES:
images/icons/smile.gif images/icons/smile.gif images/icons/smile.gif
Good going Josh,
Impressed with your workout and progress!I like your supersets.I do alot of supersets as they counteract your muscles and workes them different ways!No other exercise can do that!I usaually follow them with a set to failure this gives you that final burn!
Keep pumpin bro!
muscles.<hr></blockquote>

Thanks Muscles! I have been supersetting opposite body parts mostly, but yesterday I threw in a couple of shoulder supersets. I like to superset opposite parts because it saves me a lot of time. Thanks again.

[imported_Josh]

Brainstorming for Calf workout on 3/14/02

Calves
_______________________________________
2 sets:
Stand Calf Raises PLUS 3 rest/pause each set

3 sets:
Seated Calf Raises PLUS 3 rest/pause each set

2 sets:
Stand Calf Raises
SUPERSET w/
Seated Calf Raises PLUS static contraction on last rep

1 set of 100 rep Reverse Heel Raises:
keep going using rest/pause until 100 reps are reached

[imported_Josh]

Back/Chest brainstorming for 3/15/02
________________________________________
Deadlifts: 3x6-8
SUPERSET w/
Incline DB Bench: 3x6-8

Wide Grip Pull-Ups(hands away): 3x6-8
SUPERSET w/
Incline BB Bench: 3x6-8

Bent Over BB Rows: 2x6-8
SUPERSET w/
Barbell Pullovers: 2x6-8
________________________________________

I think I will start setting new goals for each of my workouts...if I get time:

Deadlifts: 325x6
Incline DB Bench: 75x6
Wide Grip Pull-Ups: (BW+25)x6

[imported_MUSCLES]

Try this superset for chest: Cable Cross fly's/incline dumbell press followed after superset with declined dumbell press.

worked great for me.
Tony

[flyboy34]

Josh, just read your train and stats. Hey vary well done, and your splits are pretty good. Just a quick Q - how tall R U - HT -, and U had Calves as #1 growth priority - have u seen increase.

TheTrainer

[imported_Josh]

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr>Originally posted by afskiboi:
Josh, just read your train and stats. Hey vary well done, and your splits are pretty good. Just a quick Q - how tall R U - HT -, and U had Calves as #1 growth priority - have u seen increase.

TheTrainer<hr></blockquote>

Thanks for the nice comments. I am about 5'10.5" and 22 years old. Before I started working out, I weighed in at about 212 pounds. I went about losing weight the wrong way and didn't really know what I was doing when lifting. I got down to 158 pounds and noticed that I looked puny. I decided to try to put some muscle on. I believe I got back up to about 183 pounds and then have been trying to slowly cut some of the fat off that I gained. It's working nicely right now.

I have been prioritizing my calves because my upper body looks huge because of my chest. I got lucky and was given a large chest (45") from the beginning but got crappy calves (15.5"). My upper legs are decent (24") but I want huge overall legs the most. I have been cutting but I have seen some increases in my calves. Maybe a half inch or so over the past 2-3 months. I think I could do much better if I was on a bulk. After August, I will definitely start on a huge bulking program with small cuts fit in. Let me know if you would like to know anything else.

[imported_Josh]

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr>Originally posted by MUSCLES:
Try this superset for chest: Cable Cross fly's/incline dumbell press followed after superset with declined dumbell press.

worked great for me.
Tony<hr></blockquote>

Sorry I missed this post. I would give it a try, but I don't have any cable's to use. I actually have never used cable's before. I work out at home and have the following equipment:

Squat Rack w/ spotters, multi-position bench w/ leg extension, another cheap bench, hex dumbells from 5 to 45 lb, adjustable standard dumbells, 350 lbs of standard weights, olympic bar, 350 lbs of Olympic weights, cheap standard EZ curl bar, another cheap plastic bar, Pull-Up bar for doorway, homeade calf block

I am trying to work on my upper chest more, so I doubt I will be doing any decline or flat bench work for a while. I hate to leave out weighted dips, but I may have to. My chest lower chest is starting ti get too large and that is not a good thing.

[imported_Josh]

Brainstorming for Legs workout on 3/16/02:
____________________________________________

Squats: 3 sets
SUPERSET w/
Swiss Ball Lying Leg Raises: 3 sets

Hack Squats: 2 sets
SUPERSET w/
Swiss Ball Crunches: 2 sets

Barbell Lunges: 2 sets
SUPERSET w/
Wide Stance Squats*: 2 sets

* use same weight for wide stance squats as used for the BB lunges - this superset is brutal...I got the idea during my last workout

Stiff Legged BB Deadlifts: 2 sets
SUPERSET w/
Reverse Crunches: 2 sets
_____________________________________________

It seems as if I am already seeing the results of using Hack Squats. I just started incorporating them regularly and it looks as if my outer sweep improved somewhat. I will definitely start using them regularly, especially on my next bulk.

I hope I can get through this workout tomorrow. I have been feeling sick the past couple of days. My girlfriend keeps getting sick and bringing it home to me. My throat gets really sore at night, but I start hitting it with everything I have when I wake up. When I wake up during the night, I take Vitamin C. When I wake up in the morning, I take a teaspoon of honey and a couple teaspoons of vinegar and drink. I also have been drinking Gray tea throughout the day and taking extra vitamin C and E. I hope this works for tomorrow's leg workout.

It is my spring break from school this week so I have been getting extra sleep 9-10 hours a day. I have also been relaxing all day and have been happily watching all the games. Looks like my team started pretty good in the first round! We'll see if we can get past Tulsa and get to Maryland in the sweet 16 round. That will be a fun game.

[imported_Josh]

Calorie Intake Update:

The previous week I cut my calories to 2500 and have only been eating broccoli, lettuce, and other green vegetables for carbs (besides post workout sugar). I have been feeling a little sick with a sore throat mainly at night. Due to this (just to make sure it wasn't the calorie cutting that helped lead to it), I have upped my calories to approximately 2750 to help me get better. I added a little more protein and fat each day for the last three days. I am hoping to feel better soon. I haven't stopped training because I don't feel really sick. I did shorten my back, chest workout today to 45 minutes instead of an hour. I also went with a slightly higher rep range of 8-10. I usually try to stay right around 6 on most sets lately. I didn't add weight for my pull-ups either and I didn't go for my new high in my deadlifts.

[imported_MUSCLES]

I am probably spoilt by the cable crosses, as I do alot of work on them in the gym.They are so versitile. I workout at home aswell but not as intense as in the gym.

If you are getting a cold don't stop working out.Work it of!My experience is that it is better to persivere than to loose your gains. Besides it makes your blood flow faster therfore gets writ of the bugs quicker!

What did you do to get your lower chest out of proportion?Don't you work your whole chest at the same time?

[imported_Josh]

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr>Originally posted by MUSCLES:
I am probably spoilt by the cable crosses, as I do alot of work on them in the gym.They are so versitile. I workout at home aswell but not as intense as in the gym.

If you are getting a cold don't stop working out.Work it of!My experience is that it is better to persivere than to loose your gains. Besides it makes your blood flow faster therfore gets writ of the bugs quicker!

What did you do to get your lower chest out of proportion?Don't you work your whole chest at the same time?<hr></blockquote>


Not sure exactly what I did, but I don't believe it's out of proportion yet. I looked in the mirror the other day and it looked like my lower chest was getting too large. I have been doing weighted dips over the past month or so, so that may be it.

I did take Saturday and Sunday off because there is no way I could have done a leg workout with the way I felt. I didn't have much energy at all. I didn't do much all day...just watched basketball. I am ready to start tomorrow, hopefully. I feel somewhat better today. I am raising my calories with more carbs for the next week.

[imported_Josh]

New measurements for 3/17/02

Chest 4 mm
Abdomen 15 mm
Thigh 7.33 mm
Triceps 5 mm
Biceps 4 mm
Subscapular 14.33 mm
Suprailliac 9.67 mm
Axilla 3.67 mm
Calf 5.83 mm
Lower Back 14.67 mm
Age 22 years
Weight 178 lbs

Well, I lost a few extra pounds I believe because of the creatine I have been off of for the last week or so.

Here are my new bf% stats for a few different methods:

JP-7: 7.5%
JP-3: 7.0%
Pa-9: 12.1%

My average for many different calculations was:
BF% = 9.8%

Weight: 178.0
BF%: 9.8%
LBM: 160.6
Fat: 17.4

[imported_Josh]

I believe I am going to go on a short bulk for 4 weeks. I haven't been gaining much strength on my lifts, especially squats. I don't believe it is from a lack of effort, either. I was increasing my weight constantly and I got stuck when I lowered my calories to approximately 2750 calories. I am changing my split to the following during this bulk:

D1: Legs, Calves
D2: Chest, Shoulders, Triceps, Abs
D3: OFF
D4: Back, Biceps, Forearms
D5: OFF

I haven't used a split like this for around 3 months, so the change will probably be good. I plan on going back to working oppsite body part supersets after this short bulk. If the bulk goes really good, I may keep going for 8 weeks. I think my body need this for right now. Plus, I really want to get stronger and increase my weight on squats and deadlifts. I will cycle my calories as following this coming week:

D1: 3000
D2: 3000
D3: 2750
D4: 2750
D5: 3000

I am going back on creatine also. We will see what happens with the bf test next week. I am adding a few fruits to my diet. An apple in the first meal at 6:00 and a grapefruit in the third meal at 10:00. I have also changed the cottage cheese for one whole egg.

[imported_Josh]

Back,Chest Brainstorming for Workout 3/21/02

3 sets*:
Wide Grip Chin Ups(hands away)**
SUPERSET w/
Incline BB Bench

*6-8 reps for Chin Ups and Bench

**single drop set on these...weighted for the first set to failure and unweighted for the next set to failure


3 sets*:
Reverse Grip BO BB Rows
SUPERSET w/
Flat BB Bench**

*8-10 reps on both of these


2 sets:
Decline Dumbell Pullovers
SUPERSET w/
Close Grip Chin Ups (hands facing)

[imported_Josh]

New measurements for 3/17/02
Chest 3.67 mm
Abdomen 18 mm
Thigh 8.67 mm
Triceps 5.33 mm
Biceps 4.67 mm
Subscapular 17 mm
Suprailliac 8 mm
Axilla 6 mm
Calf 6 mm
Lower Back 14 mm
Age 22 years
Weight 178.5 lbs

Some measurements got worse this week, but I was expecting it because of the sickness I have had this past week. I just get a really sore throat at night and feel sort of run down during the day. I am feeling much better today, though. My workouts haven't gone too good this week...especially the leg one. My strength was down trmendously with my leg workout. I will hit it hard this coming week, though.

Here are my new bf% stats for a few different methods:

JP-7: 8.7%
JP-3: 8.3%
Pa-9: 12.9%

My average for many different calculations was:
BF% = 11.2%

Weight: 178.5
BF%: 11.2%
LBM: 158.5
Fat: 20.0

I believe I will see an increase in weight this coming week. I am eating more calories this week but still keeping them clean, of course.