The ABC challange: Scott B's Bulk

[Scott B]

If my calipers come today I'll be all set for start on Monday.

My split:
Sat - chest
Sun - back, bis, forearms
Mon - cardio, abs
Tues - shoulders, tris, traps
Wed - cardio
Thurs - legs
Fri - rest

Diet is about 3500 cals with macro break down of 40/35/25.
Good luck to all!!

[gordmcfarling]

Scott,

Ya ready yet? I want to see if I can have some good competition so, I'm competing against Dave then I thought, hey Scott's Bulking, he'll probably be game or the challenge. So here is my challenge, Let's see who will get the best gain in LBM between us. You in?

[davethewonderpony]

Tell you what guys, how about we do the biggest change in overall body composition, whether it be losing fat or gaining lean mass? I think we're all at about the same level right now. Working together is always better.

[Scott B]

I'm in. I just wish my calipers would arrive. I have a secret weapon, I'll tell you about it when it happens.

[Scott B]

I weighed in at 156.5 lbs this morning. If the calipers arrive today I'll post bf. Hopefully I can figure it out. Tonight is light cardio. My split is gonna change on the advice of my trainer, he thinks I need to work my mucles more then once a week. So I'm thinking this:

day 1 - chest, shoulder, tris, traps
day 2 - cardio, abs
day 3 - back, bis, forearms
day 4 - legs
start over except always rest on Fridays.

I want to run it by Tom (the trainer) first though.

[**DONOTDELETE**]

[Scott B]

I'm offically starting a day late because my calipers just got here. I'll take the measurements tonight and add them to this post but the rest of my stats are as follows

chest - 41 1/2"
waist - 34"
upper arm -13 3/4"
forearm -11 1/2"
thighs -21 3/4"
calves - 13 3/4"
weigth - 156.5 lbs
ht. - 5'-7"
age - 43

pectroral - 8
midalillary - 12
tricep - 10
subscapula - 12
abdomen - 22
suprailiac - 12
thigh - 14

Total - 90
bf - (if my math is right) 15% which is pretty much what I thought.

I ran light cardio last night just keeping my heart rate at 145ish for 25 min (5 mph at 2% incline) a 5 min cool down and some stretching
Tonight is shoulders, tris, traps. I'll be starting my new split Sat.

[Scott B]

1/7/03 shoulders, tris, traps

db shoulder press
warm up 2 sets 30s x 12
50s x 9, 55s x 7, 55s x 5 (used a spotter to get the 55s up but did the rest on my own)

upright close grip rows
90 x 10, 95 x 7+1, 7

lateral raises
20s x 10, 8, 25s x 6

weighted dips
15 x 9, 20 x 7, 25 x 6

elbows out tri ext
20s x 13, 25s x 6, 5

shrugs
75s x 10, 80s x 8, 8

I really should have done another three sets for tris but the gym was so packed with resolutionists I couldn't stand it anymore and had to leave. I'm trying desperately to up the intensity of my workouts by just trying to get one or two more reps past what my brain is telling is failure. Sometimes it works, sometimes not.

[gordmcfarling]

Scott,

that's what close grip push ups are for. Triceps respond very well to pushups and dips. I think this is kind of fun with the resolutionists in the gym. They don't do the hardcore stuff just the sissy machines and the bench press. I have the squat rack to myself, the dip station, the chin up bar, it's funny. I give them another 2 weeks and they'll thin right out. I know most of the people in the gym and the funny thing is the tell me I'm wasting my money on supplements. Hey they eat that much money in junk a month. So who wins?????? You're doing good though, even though you and Dave are fighting for second. /forum/images/graemlins/wink.gif

[Scott B]

Gord the close grip push ups are a great idea, no need for equipment, I just have to find a space on the floor to do them and the other night even that was difficult.

1/8/03 cardio and abs

25 min. running on the tread mill at 5 mph and 2% incline and then 5 min cool down.

Abs

plank - 30 seconds on each side
v-crunch - 2 sets of 20
crunch - 3 sets of 20

some good stretching and home to the post workout shake.

On my trainers advise I'm taking my creatine an before workouts. I had been taking it after with my post workout shake. I think it does make a difference in how I feel during my workout. My cardo felt so good last night, I really hit the zone and the 25 minutes just flew by. I'm not discounting the placebo effect though, time will tell.

[Scott B]

1/9/02 legs

First let me sat that taking creatine an hour before my workouts seem to be paying off. I honestly didn't think it made a difference but after last nights leg workout I'm about to change my tune.

squats
warm-up 115 x 12
200 x 9, 205 x 8, 210 x 7
Wow, only 15 lbs from four plates. I felt so strong doing these, they were nice and deep though not completely *** to heels.

leg ext
155 x 10, 160 x 8, 165 x 5
This where I was beginning to feel that the creatine was making a difference. I kept checking the weight because I thought for sure I'd made a mistake in the amout of wt I had pegged but no. My gains have always been slow on leg extensions because I always do them after squats but last night it was phenomenal.

SLDLs
155 x 8, 160 x 6, 165 x 5
I really should have pushed these harder but my grip was starting to fail and I'm always afraid I'll drop the **** things but still I was forgeing new territory.

leg curl
125 x 8, 130 x 7, 135 x 5

standing calf raise
180 x 8, 190 x 6, 190 x 8
I lowered my wt on these because I didn't think I'd been getting full ROM and I use 2" high platform and I backed my feet off it so just my toes were supported. Just trying to add difficulty.

seated calf raises
80 x 7, 6, 70 x 7

One of my best leg days ever. I think it also helped that I was pissed off because of work and have learned how to channel anger into positive enegry (sorry, I'm really not very New Age).

[gordmcfarling]

Scott,

looking good bud! The leg gains are a good thing, that means that you can go further yet. This bulk is good for you because you'll realise new gains and never look back. As for the creatine, I'm going to try taking it before my workouts, it may help.

[Scott B]

Thanks Gord.

1/11/03 back, bis, forearms
wide grip pull-ups
8, 5

parallel grip pull-ups
5, 4

I going to go to these for awhile because I can get more height and feel my upper middle back better (another trainer suggestion)

cable rows
130 x 8, 135 x 9, 140 x 9

scaption (this is where you take to ligh dbs, sit and bend at the hip and with your arms in a V lift up and out - really hits the upper back)
3s x 15, 13, 10

db preacher curls
20 x 9, 25 x 8, 20 x 10

incline curls
25s x 7, 6, 5

bb standing curls
60 x 4, 55 x 5, 50 x 10

power wrist roller
30 sec in, 30 sec out x 3

[Scott B]

11/12/03 chest, shoulders, tris
This was day 2 with the trainer and I'll try and descibe what we did.

We started with flat bb bench with chains.
95 + chains x 6, 5

close grip incline bb bench with chains
65 + chains x 8, 6, 5

incline push ups
15, 10
had problem with these - I wasn't pushing up through my shoulders

incline push ups on swiss ball
deadly!! 2 sets at may 5 each


push ups with feet on bench and hands on swiss ball
even worse!!! Have no memory of how many I did, not many though

then we did incline push ups with a rubber band looped around each thumb then around my back, OMG!

According to my trainer the swiss ball push ups really hit the smaller stabalizing muscles which when strengthened will help prevent injury due to over training on the bench press. The proplem with these is that you have to have a partner to make sure the ball doesn't get away from you.

Then we did this giant set of back raises, side raises, and front raises.
Started with 10 pounders and did a second set with 8 pounders. This I really liked and it really blasted my shoulders.

pull downs
OK my tris were nearly dead by this time. We used the power pins in order to do a continuous no break double drop set.
180 x 2, 160 x 4, 140 x 4, 120 x 4 I think

We did this twice and I kept reaching failure on the first rep but he helped me through it so I'm not sure how much I actually lifed but I worked my *** off.

Then we did pull downs with just big rubber bands. First he said to do a set of 50 and I thought fine, boring but fine, I made it to like 15 and and couldn't lock out anymore.

Also discovered I've been doing pull downs wrong, I was only letting my forearms get parallel to the floor and then pushing back down, now I know to bring my wrists up to chest level before I push back down. I'll be lightening my weight on this one.

We ended with abs
1 set of 15 v-crunches to make sure I've got the form down and then the plank for 50 sec each side.

Then I stupidly asked him how often I should to abs and he said "after every work out", ****!!!! He explained why but I just can't remember what he said, I'll ask again next time.

Once again I left the gym totaly depressed. I SUCKED!!!! I now see the next level I need to get to and even though I believe it to be the next step it still seems like a quantum leap, like the difference between reading French and conversational French. My mind needs to adjust, this is no time to get discouraged. I can do this.

[Scott B]

My caliper readings were as folows for 1/12/03
pectroral - 8
midalillary - 16
tricep - 14
subscapula - 16
abdomen - 19
suprailiac - 14
thigh - 10
Total - 97
bf - (if my math is right) 15.8%


I weiged in at 157 lbs this morning.

And these are my pics for the beginning of the challange.
http://nedly.esmartweb.com/avatar/full%20fron%26%20back%201-03.jpg

As you can see I'm getting a little thick in the middle, hopefully the cardio will correct that.

[davethewonderpony]

Looking good buddy! You're the first brave soul to post pictures, so I guess I'm going to have to follow suit as soon as I can.

Re: Your abs...remember that they are a muscle like any other...they need rest to recover and get stronger. You DO NOT work them after every workout. It will be counterproductive. If you do want to work them more often, hit different areas like upper rectus and obliques one day, and then lower and transverse the next. Just my opinion. You wouldn't train any other muscle after every workout, would you?

[gordmcfarling]

Scott,

thick in the middle is curable, thick on the topend isn't. Anyways, your in the gym working out for a reason, so look back at when you started. That's a quantum leap, so what are you bummed about. Quantum leaps for us real people happen in baby steps, so get moving.......

[Scott B]

Dave, thanks for the advice on abs. What do you think about abs every other workout but hitting different areas like you suggest?

Gord, you're right! I try not to get overwherlmed but it happens sometimes anyway. I'm learning a lot from this trainer, I just hope I can remember it all.

[Scott B]

1/13/03 cardio, abs

25 min run on the tread mill at 5.2 mph at 2% inncline keeping my heart rate in the 140s. Running is starting to feel good again except my left foot keeps going numb toward the end. This usully happens when I start running again after time off so I'm not worried, I know it will go away in time.

abs
plank - 1 min each side
v-crunches - 20, 15, 10
seated leg tucks - 20, 25

[Scott B]

1/14/03 legs
squats
warm-up 115 x 12
205 x 7, 7, 5
I've decided to stay at this weight for awhile until I can get below parallel with it. My final set was but I'll try and hit 8 deep ones before moving on.

sissy squats (each rep is 1 1/2 movement)
12, 10, 8

Thers is no pump like the pump I get from these. Why am I the only guy at my gym who does these?

db lunges
50s x 8, 8, 8
love, hate, love, hate, love .... these.

leg curls
130 x 8, 135 x 6, 135 x 5

Cybex rotator calf machine
160 x 12, 190 x 11, 200 x 11

seated calf
80 x 8, 7, 7

This was such a great workout, I really pushed myself, my legs were mush afterward and I was nauseous for 30 min afterward. I love leg day!!!

[Scott B]

1/15/03 back, bis, forearms

Paralelle pull-ups
10, 5, 6

Cable rows
135 x 11, 140 x 7, 8

scaptions
5s x 10, 8s x 10, 10s x 8

chins
8, 3, 4

bb curl
60 x 8, 6, 7

db preacher curls
25s x 5, 6, 4, 20s x 8

hammer curls
25s x 7, 5, 5

Power wrist roller
8 min continous (ouch!)

My back workous lack intensity, I think I'll up number of sets per exercise to 4 or 5 and really try to push myself past failure.

[Scott B]

11/16/03 chest, shoulder, tris

flat bb bench
warm-up- 85 x 12
115 x 9, 125 x 6, 130 x 4, 125 x 5

incline bb bench
warm up - 65 x 12
115 x 3, 105 x 6, 4

incline db flys
30s x 8, 8, 35s x 5, 4

db shoulder press
warm up - 20 x 12
40s x 6, 35 x 6, 5

giant set - back raises, side raises, front raises
10s x 10, 15s x 7, 10s x 10

dips
10, 7, 6

cable pull downs
60 x 7, 55 x 7, 50 x 9, 52.5 x 7

I figured out why my workouts feel so wierd lately. It's the new split. I always forget it takes me a few weeks to adjust to them. I'd forgotten how difficult it was to do shoulders after chest, my weights went way down but I've been told they go back up in no time. I have to say this was a pretty good workout. The gym was packed again which makes it difficult for me to concentrate but I got some decent intensity in and feel pretty good about it.

[Scott B]

I'm adding a bit of a twist to my journal in that I'll be documenting the end of my last vice - smoking. I'm using Committ which is a nicotene replacement lozenge that you use for 12 weeks slowly decreasing the amount you use. So by the time the Challange is over I should be nicotene and somke free. I'm also hoping I'll have added at least 8 lbs of lean muscle becase I've stopped smoking. We'll see.
My official last cig was 1/17/03 approx. 8:00 AM.

[Scott B]

1/18/03 cardio, abs

25 min running on the treadmill keeping my heart rate around 145. I had been easily hitting the 140s in my first 5 min at 5 mph but after only 24 hrs smoke free it took me 10 min at 5.7 mph to hit it.
5 min cool down.

Abs

decline crunch
45 x 20, 20, 20

crunch 20, 20

[Scott B]

1/19/03 day 3 cig free

legs

This was my final session with my trainer for the time being.

We started with squats and wonder of wonders my form is fine.
3 sets @ 120 x 12

box squats
I love these. They hit me a lot more in the glutes then reg squats.
2 sets @ 120 x 8

front squats
I liked these a lot too
We did a couple of sets of these at about 140 (he's keeping every light to work on form) and I must have looked like I was having too much fun because all of a sudden he says "Your obviously very quad dominant" - what the heck does that mean? We're on like 15 min into the session. The rest of the hour (I was his last client for the day so we did an extra 10 min or so) we worked on ham exercises.

single leg forward reaches with foot straight, out 30 degrees and in 30 degrees. You stand on one foot, slightly bent at the knee, bending forward at the hips and reaching out with your arms, it's pretty much the same movement as a good morning just on one foot and now weight. We did these untill I was to shaky to stay ballanced on one foot, it seemed like forever.

Glute ham machine - it's not really a machine, it's a rack, a torture rack! If you've never seen one it's really hard to describe. Basically you're doing the exercise with your body horzontal to the floor. There's a padded roll where your thighs rest just above the knee and your feet press up against a plate and you raise and lower yourself bending only at the knee. Your hams and glutes are doing all the work. I'm telling you this is intense. Did these until I couldn't do any more - I'd be surpried if I got 6 total in.

one legged deadlifts w/db

This is a great exercise my problem was I shaking so much from the last to exercises I couldn't balance on one foot. I did find out that I need to get a lot more flexible in my hip though. I had a hard time keeping my back straight.

zercher squats
These are a blast. I actually got some good reps in on these but I don't remember the weight or number. Once again I was having a flexibility problem. He wanted me to lower the bar all the way to my thighs and I just couldn't get that low. He said that would come in time.

hack squats
These are just hard or maybe I was too exausted. I can't remember too much about this one.

reverse hyper machine
This would require a picture to describe. Anyway it works your hams and glutes (what else). I actually got a couple of good sets in on this one.

Well it was a very cool hour and 10 min. I learned a bunch and now I've got a whole ***** load of ham exercises to do.

I totaly forgot about the cool new sissy squats he taught me. Stand with your heels on a pair of 10 lb plates and hold a plate to your chest in my case a 25 lb. Bend at the knees as if you were going to sit down and go as low as you can. Really hits you in hams and glutes.

[Scott B]

1/20/03 day 4 smoke free

I must say I feel great. I have bad cravings from time to time but I just tell myself cravings don't kill but cigs do. The lozenges help too.

back, bis, forearms

parallel grip pull-ups
9, 7, 4 and a big negative

close grip palms in pull up
3, 3, 3 (sucks) and 5 slow negs

SS - cable row/bent over db laterals
cable row - 140 x 12, 10, 9
laterals - 15s x 12, 10, 9

That got the sweat pourin.

db curls
30s x 10, 25s x 12, 20s x 12

standing bb curl
50 x 10, 8, 6

incline db curls
20s x 12, 10, 8

hammer curls
25s x 8, 20s x 10

behind the back wrist curls
75 x 13, 65 x 6, 55 x 10, 55 x 12, 45 x 12

This was my best back day in a long time. The intensity was there, the pump was there. My body just like a little more volume then I've been doing. I'm using the 24 workout mass blitz as a model for my workouts for awhile.

[Scott B]

1/21/03 day 5 smoke free
My cravings are alread getting less frequent, I hope this is a trend.

bf% post for this week.
pectroral - 7
midalillary - 8
tricep - 12
subscapula - 14
abdomen - 10
suprailiac - 18
thigh - 14

Total - 83
bf - 13.8%

wt - 157

These measurements are so eradic, hopefully I'll get better at it and they'll get more consistant.

chest, shoulders, tris, traps

decline bench press
warm up bar only x 15
130 x 10, 135 x 8, 8 rest pause 4, 7

flat db flys
25s x 15

db shoulder press
ascending sets w/o breaks
10s x 8, 20s x 8, 25s x 8, 30s x 8, 35s x 4

2 min break
decending sets w/o breaks
35s x 9, 30s x 6, 20s x 5, 10s x 5
It's amazing how heavy those 10s felt on the last set.

side raises
15s x 8, 12s x 10, 10s x 12, 15s x 8, 12s x 10

weighted dips
10 x 12, 15 x 10, 15 x 6, 10 x 8, 0 x 8

shrugs
75s x 8, 8, 7

Well Dave and Gord if you're reading this you all can bicker all you want between yourselves but I'm gonna win this thing. I feel it my bones and my smoke free lungs.

[Scott B]

1/22/01 day 6 smoke free

I'm really starting to feel changes due to not smoking. My sense of smell was always pretty good but now it's alost too good and I can taste a lot better. I'm having less and less congestion everyday. The biggest change by far is a major increase in my appitite - I'm starving all the time which makes it much easier to get my 3500 cals.

Cardio, abs

25 min @ 5.5 - 5.7 mph on 2% incline no major improvement. I pretty much kept my heart rate in the 140s and a 5 min cool down.

Abs -
plank, 1 min each side

v crunch
20, 20, 10

crunch
20, 20 , 20

stretching

Congratulations on your success with quitting smoking so far, Scott. Keep it up, I've got a good feeling that your gonna make it. I read somewhere that the physical addiction goes away after about 2 weeks, so your about halfway home. After that, it's just in your mind.

Great job!

[Scott B]

Thanks for the encourgement BigFour, I really need it today. It's so wierd I go for hours not even thinking about a cig and pow it hits me, I'm hoping that't the physical addiction and not the long lasting mental addiction.

[Scott B]

1/23/03 day 7 smoke free
legs
Decided to go for a bunch of new exercises and I really had a blast.

Zercher Squats
warm-up bar only x 12
115 x 9, 125 x 8, 135 x 8, 8i'm totaly in love with lift. It hits me in the very upper parts of my thighs and particularly that little muscle right beloow the point of the hip bone.

leg ext
160 x 10, 165 x8, 170x 8, 175 x 6

these are really going up

glute/ham mahcine
12, 8, 12, 12

I'll do these a few more time with not weight and then add a 10lb plate. Paul, if you're reading this I don't think I would have gone back to doing them without your comments. This a great exercise and really does a number on your hams.

Reverse Hyper
(I need to find a picture if this machine to show you guys)
70 x 8, 10, 9

standing calf
200 x 9, 8, 7

seated calf raise
80 x 8, 7, 6

I'm writing this a few day after the fact and my hams are still sore and tender. I'm going to continue trying to make my leg day more ham intensive and hopefully that will add the bulk to my legs that I so deperately need.

[Scott B]

1/25/03 day 9 smoke free
chest, shoulders, tris, traps

flat bb bench
warm-up bar x 15
135 x 5, 125 x 7, 120 x 8, rest pause 2, 120 x 5

db flys w/o rest
30s x 11

military press
ascending sets, no rests
20 x 8, 30 x 8, 40 x8, 50 x 5, 60 x 4

descending sets, no rests
60 x 8, 50 x 6, 40 x 5, 30 x 4, 20 x 4

front raises
15s x 8, 12s x 10, 10s x 12, 20s x 8, 15s x 12

tri pull downs
continous drop sets no rests
70 x 5, 60 x 8, 50 x 6, 30 x 5

70 x 4, 60 x 5, 50 x 6, 30 x 10

60 x 8, 50 x 6, 40 x 6, 30 x 10

What a great burn. I did these with my new power pins so there was no pause at all between dropping the weights.

front shrugs
These are something I heard one of the trainers talking about, they are done on the seated cable row station and youkeep your arms straight and shrug your shoulders back pinching you shoulder blades together. This works the lower part of your traps.
140 x 10, 110 x 10, 100 x 12, 105 x 10
I shouldn't really count the first set, I had on too much weight for any good ROM. This is a great alternative to regular shrugs.

Another nice intense workout.

[Scott B]

1/26/03 back, bis, forearms, abs - day 9 smoke free

wide grip pull downs
warm-up 70 x 12

continous drop sets using power pins
140 x 4, 130 x 6, 120 x 8, 110 x 3

130 x 4, 120 x 6, 110 x 6, 90 x 6

130 x 4, 110 x 6, 90 x 6, 70 x 8

scaptions
10s x 10, 12s x 8, 15s x 8

db rows
75 x 8, 7, 7

cable curls
continous drop sets using power pins
60 x 6, 50 x 8, 40 x 10, 30 x 12

60 x 6, 50 x 8, 40 x 10, 30 x 12

60 x 8, 50 x 10, 40 x 12, 30 x 14

60 x 6, 50 x 8, 40 x 10, 30 x 12

great burn!!!

db preacher curls
25 x 8, 20 x10, 15 x 12

power wrist roller

3 min x 5 lbs

abs
hanging rev crunch
16, 10, 10

swiss ball crunch
20, 20, 24

[Scott B]

1/27/03 legs - day 10 smoke free

box squats
warm-up 115 x 12

135 x 9, 145 x 8, 155 x 8, 165 x 7
These felt way too easy but this my first real go at these so I didn't want to push it too much. But I love them, they really hit my glutes as well as my upper quads.

sissy squats
something a little different that my trainer taught me, you stand with your heel up on a couple of 5 lb plates and hold a plate to your chest and bend at the knees as if you were going to sit on a chair.

25 x 12, 35 x 12, 45 x 12, 12
I'm not sure about these, I don't think my form is right. I 'll try them again and ask my trainer about my form.

good mornings
warm-up 110 x 12
135 x 8, 145 x 8, 9

glute ham machine
0lbs x 12, 10lbs x 10, 10lbs x 12, 10lbs x 10

rotator calf machine
200 x 12, 205 x 9, 210 x 10

I took it easy this workout because it was only 3 days since my last leg day.

[**DONOTDELETE**]

[Scott B]

Yu, I've been without my computer for the week so I haven't been able to post, right now I'm someone else's while they're at lunch. I will post my caliper measuerments tonight if possible.

[Scott B]

1/29/03 day 12smoke free
legs
SS flat db bench/db flat flys
bench- warm up 30s x 12
60s x 8, 65s x 5, 65s x 4, 65s x 5

flys
30s x 10, 35s x 8, 8, 8

SS inlcine db bench/incline flys
bench
40s x 9, 45s 8, 50s x 7

flys
30s x 9, 35s x 4, 30s x 5

push ups on swiss ball with red rubber strap
15, 9

Iso Lateral shoulder press
110 x 9, 110 x 6, 100 x 7

front raises
20s x 9, 25s x 8, 8

close grip pds - continous drop sets w/power pins
80 x 4 , 60 x 7, 50 x 6, 30 x 10

skull crushers
45 x 10, 55 x 8, 60 x 5

shrugs
75 x 8, 8, 8

[Scott B]

1/29/03 day 13 smoke free
cardio & abs

25 min @ 5.7 mph, heart rate 145ish
5 min cool down

abs
incline crunch
45(on chest)x 20, 10(behind head) x 20, 25 (behind head) x10, 15 (behind head) x 10

side bends
55 x 20, 60 x 20

crunches
20, 20

When I'm on my own computer I will be able to elaborate more.

Hey Scott, is the cardio going easier now that your smoke free for two weeks?

Keep up the great work! It feels good feeling good, doesn't it?

[Scott B]

BigFour, everything is easier, including climbing a flight of stairs. Leg day is so much more fun with 100% lung capacity.

It's been so long since I posted. I'm finally installed in my new office and being away from ABC was pure hell. I'm a week behind on caliper measurments so I'll do that tonight and post them tomorrow. Other then that I'll just post my last few workout on this post.

1/30/03 Back, bis, forearms day 14 smoke free

parallele grip pull-ups
10, 6, 5

deadlifts
90 x 8, 110 x 8, 140 x 8, 150 x 6

cable rows (continous drop sets w/power pins)
140 x 9, 130 x 6, 120 x 6, 110 x 6

140 x 6, 120 x 6, 100 x 6, 80 x 8

bb curls
65 x 10, 70 x 8, 75 x 7, 6
OMG, new discovery, my gym has small easy curl bar that weight 20 lbs and for some reason the grip on the that bar allows me to go way higher then I can on the pre-fix bars. I love it.

incline db curls
25s x 8, 30s x 6, 5, 5

reverse grip pull ups
4, 3, 4

behind the back wrist curls
75 x 15, 12, 10, 10

2/1/03 legs day 15 smoke free
Zercher squats
warm-up 75 x 12
90 x 8, 110, 8, 120 x 6, 120 x 7

leg extensions
170 x 10, 175 x 8, 180 x 9, 185 x 6

SLDL
160 x 6, 5, 6

glut ham machine w/ dbs
10 x 12, 15 x 12, 20 x 12, 10

leg press calf raises
180 x 12, 15, 200 x 14, 10, 11


2/2/03 chest, shoulders, tris
db flat bench press
warm-up 30s x 12
55s x 7, 5, 5

pull-overs
50 x 8, 55 x 8, 8

cable cross overs (weight is combined for both sides)
80 x 12, 100 x 12, 120 x 15

db shoulder press
50s x 6, 45s x 8, 7

close grip upright rows
80 x 9, 85 x 9, 9

behind the back dips
45 x 12, 70 x 10, 70 x 10

elbows out tri extensions
25s x 7, 20 x 9, 25s x 9

God it's good to be back.

[Scott B]

2/4/03 day 19 smoke free

I took a day off yeterday, my body needed the break.

caliper measurements for week 4
pec - 9
abs - 11
thigh - 12
subscapula - 13
tri - 15
midaxillary - 9
superailiac - 16

bf% of 13.8
weight 157.5

measurements
chest - 41.5
thigh - 21.75
calf - 13.75
waist - 34.5
upper arm - 13.5
froearm - 11

No real significant changes. The thing is I'm trying my ****dest and not much is happening. You would think I would at least gain some weight when I stopped smoking. Oh, well maybe next week.

[Scott B]

2/5/03 cardio and abs

25 min running on the treadmill @ 5.7 mph keeping heart rate in mid 140s
5 min cool down

abs
plank - 1 min each side
v-crunches
3 sets of 20

crunches
2 sets of 20

stretching

Cardio is getting easier and easier and a lot more fun as a non smoker. My heart rate though still in the 140s is slowing down a bit in each session. I went up to 6 mph the last couple of minutes and it stayed in under 150.

[Scott B]

2/5/03 day 20 smoke free
back, bis, forearms

parallele grip pull-ups
11, 8, 6
I'm kind of impressed with myself, I haven't done this many since I broke 150 lbs.

wide grip bent over rows
105 x 8, 100 x 8, 95 x 9, 8

good mornings
warm - up 95 x 12
135 x 8, 145 x 8, 150 x 8, 7

bb curl
75 x 8, 80 x 5, 70 x 9, 75 x 5

db curls
30s x 7, 6, 6, 25s x 9

rev curls
35 x 12, 45 x 6, 7

The gym was way crowded so I ended up cutting my workout short, I'll just have to make up for it next time.

All right I haven't had a cigarette in almost three weeks so where's the weight gain I was promised?!! I keep hovering around 156 - 157, I just want to break 160. I'm constantly hungry now and I know I'm eating close to 3500 calories if not more. Maybe it's time to up my protien intake but I was really hoping because I quit smoking I would gain at least a quick 10 lbs.

[Scott B]

2/2/03 day 21 smoke free

Wow, three weeks without a cig! It's hard to believe.

legs

box squats
warm up - 115 x 12
175 x 8, 185 x 6, 6, 5

I've decided to stick with box squats until I can get to my regular squat level of 210 and switch back to regular squats and see what if any the imporvement is. I'm really hoping I can squat 4 plates by the end of March.

1.5 sissy squats
12, 10, 8, 6

lunges
50 x 8, 8, 8

I haven't done these in a while and they felt so nasty good.

glute ham machine
10 x 12, 15 x 8, 20 x 5

Believe it or not that last set was to complete failure, my hams were burning and cramping, it was great.

standing calf raise (smith machine)
200 x 8, 6, 8

rotary calf
200 x 8, 11, 10

As alawys a great leg day. I've really been concentrating on my hams and glutes lately since I can't get my quads to grow maybe I can add size to the back end.

[**DONOTDELETE**]

[Scott B]

2/8/03 day 22 smoke free

chest
I needed to shorten my workout due to a busy day so I'll do shoulders and tris on 2/9

flat bb bench press

warm up bar x 15
135 x 4, 125 x 8, 130 x 5

incline bb bench
95 x 10, 105 x 4, 5

1.5 machine flys

45 x 10, 50 x 0, 55 x 8
That's a nice improvement since the last time I did these.

swiss ball push ups, feet on the floor

18, 14, 15

This was a nice short but intense workout.



And Yu, I'll have my measurements up Monday morning.

[Scott B]

2/9/03 day 23 smoke free

shoulders and tris

db shoulder press
50s x 5, 45s x 7, 45s x 5

ss/ back raises, side raised, front raises

20s x 10, 8, 8
20s x 8, 8, 8

upright rows
65 x 12, 75 x 8, 7

close grip bench press

65 x 12, 85 x 12, 95 x 11, 105 x 6

weighted dips
25 x 8, 5, 7

deatd db tri extensions
50 x 8, 12, 55 x 8

[gordmcfarling]

Scott,

Looking good bro. If you go a month smoke free I'll be truly impressed. As an ex smoker I can tell you it's tough but hey, it's mind over matter. You don't mind (not smoking) and it(smoking) doesn't matter. You should do your close grip benches with more weight, If you can knock out 6 reps at 105, you can start with more weight. Also if your shoulders are tender after the workout try to find something to replace the upright rows. They are extremely hard on Rotator Cuffs. Bent over lateral raises are the easiest on the RC, that hit the same muscle area as an upright row. Just a thought anyways. You're doing great so I am just pretty much reading your entries. BTW look at your start weights and your present weights, cool eh?

[Scott B]

Hey thanks Gord. You're totaly right about the close grip bench, I hadn't done them in awhile and I couldn't remember what weight I should be on plus I just got stronger and it all added up to lifting less then I should have. I have been having some rotator cuff pain lately so I think I'll hold off on the upright rows for awhile. I think I've been calling bent over lateral raises back raises, I'll check in the exercise section and see if it's the same move.

2/10/03 day 24 smoke free

cardio
25 min on treadmill @ 5.2 mph. I slowed it down due to the fact that I'm not making any wt gains, I may even slow it some more. 5 min cool down.

abs

2 sets of 20 v-crunches
3 sets of 20 crunches

stretching

I'm just about ready to give up the gym on Mondays. I couldn't even find a locker last night and had to weight 15 min for a treadmill, it sucked.

[Scott B]

2/11/03 day 25 smoke free

back, bis, forearms

pull ups
10, 6, 4

cable rows
140 x 10, 145 x 10, 150 x 9, 155 x 10

What's going on here? Man I should have started a lot higher.

dead lifts
185 x 8, 190 x 6, 195 x 5
My grip failed way early, for some reason my hand were sweaty, wish I would have had chalk.

scaptions
15s x 10, 12s x 10, 10

Incline db curls
25s x 10, 30s x 7, 6

bb curl
70 x 7, 5, 5, 5, 6

power wrist roller
3 min with 5lbs

I felt pretty good about hitting my upper middle back today especially during the cable rows and I can really feel it today.

[BassPlayer]

WTG on quitting smoking! As an ex-smoker myself I know how much of an undertaking this is. It took me about a month or so to get to the point where I stopped thinking about it 24/7 so you're almost there!

[on-topic] Is it just me, or do lunges make you wish you were doing squats?

[Scott B]

BassPlayer thanks for the support, I'm finding it easier and easier every day.

Lunges are truly evil but I look forward to the intensity that they add to my leg days, there's nothing quite like them.

[Scott B]

2/12/03 day 27 smoke free
legs

box squats
140 x 8, 145 x 6, 6

leg ext
185 x 9, 190 x 5, 6

sldl
warm- up 115 x 10
205 x 3, 185 x 8, 190 x 4

Gotta get some chalk, sweaty palms are ruining my grip.

leg curls
137 x 7, 5, 6

seated calf raises
80 x 8, 8, 6, 7, 6

I've decided to change my split and go back to working a muscle group only once a week. My body is telling me that working a group every 4 days is killing me and I'm actully loosing weight even though I've upped my protien intake as well as my cal intake to over 3500.

New split:
Sat - chest, shoulders, tris
Sun - cardio
Mon - rest
Tue - back, bis, forearms, traps
Wed - cardio
Thur - legs
Fri - rest

Cardio my be the next thing to go, at least until I reach 160+.

seated calf

[Scott B]

2/16/03 day 30 smoke free

bf% post for this week.
pectroral - 8
midalillary - 14
tricep - 16
subscapula - 14
abdomen - 18
suprailiac - 20
thigh - 16

bf - 17.1%

wt - 159

The good news is I've gained 2 lbs the bad news, it all seems to be fat.

[Scott B]

Well I took three day off and it felt great but I was happy to get back to the gym on Sunday and start a new program. Obadiah turned me on to Escalating Density Training. It's the most radical program I've ever tried but I wasn't makeing very good gain with the traditional progams I was using so I thought this might be a good change. Here it is if anyone is interested:

Escalating Density Training (http://www.testosterone.net/articles/196dens2.html)

2/16/03 day 30 smoke free

palms in chins alt with lying e-z bar tri extension for 20 min.

chins - 6, 5, 5, 6, 6

tri ext - 40 x 8, 50 x 9, 60 x 7, 60 x 7


seated cable rows alt with reverse grip tri pull downs fro 20 min

cable rows - 120 x 5, 125 x 6, 135 x 5, 135 x 6, 6, 6, 5, 6, 6

pull downs - 40 x 7, 50 x 5, 55 x 5, 5, 6, 5, 5, 6, 6

Now that I've figured my wts for each exercise they will stay constant until I up my reps by 20%. I thought I might be bored by this workout but I really enjoyed it and got a pretty go burn going although I expect the intensity to go up as I take the rep range up.

[Scott B]

2/17/03 day 31 smoke free

OK, I hate to admit this but I'm almost despondend over not smoking, I feel like I'm going to cry at any minute. This better pass soon.

lower body/trunk

back ext alt with swiss ball crunches

back ext - 0 x 10, 25 x 10, 35 x 8, 9, 8, 8, 7, 6, 6
better go up to 45 lbs next week

crunches
12, 20, 20, w/wt 25 x 15, 15, 20, 15, 15, 15, 15
I'll take this up to 35lbs next time

leg extensions alt with leg curls

leg ext - 185 x 6, 6, 6, 6, 6, 6, 190 x 5, 5, 4, 5, 4, 4

leg curls - 110 x 6, 6, 6, 6, 6, 115 x 5, 6, 4, 5, 5, 4, 4

This was a really intense workout. The problem with this program is that I have to hog two pieces of equipment for 20 min. I always let people work in but that kind of screws with my rest periods. It worked out OK last night but I might have problems later on.

I think I've figured out how to really make this program intense - treat each pair of sets as a superset and only rest briefly (30 sec) in between pairs. I may have to rest a little bit longer toward the end of the 20 min but that's OK. Actually I'm finding that I have a lot more stamina then I thought, preobably because I'm not smoking.

[Scott B]

Well I'm sad to say I had to abandon my new program. It just wasn't feasable to monopolize two pieces of equipment for 20 minutes at a time. So I'm back to a more traditional workout but I will use that workout style occasionaly as a shocking method.

New splt starting Sat 2/22/03:

Sat - chest
Sun - back/abs
Mon - rest
Tue - shoulders/traps
Wed - arms/abs
Thur - legs
Fri - rest

no cardio for awhile

Last night, 2/18/03 chest day 32 smoke free

flat bb bench
warm-up - bar x 12
135 x 4, 130 x 5, 5

incline bb bench
105 x 8, 110 x 4, 5, 4

machine flys/ 1.5 reps (double drop set)
55 x 8, 50 x 8, 45 x 8

swiss ball push-ups feet on floor
15, 15, 13

iso lateral decline press machine
90 x 12, 160 x 8, 180 x 5

[ QUOTE ]
Scott B said:
Well I'm sad to say I had to abandon my new program. It just wasn't feasable to monopolize two pieces of equipment for 20 minutes at a time. So I'm back to a more traditional workout but I will use that workout style occasionaly as a shocking method.

[/ QUOTE ]

Sounds good, buddy. I like the way you've been mixing it up all along. Keep your body guessing!

And as for the smoking thing, cry if you want to, but don't friggin' light up! You should be very proud of yourself, what you're doing is no small thing. You da man!

[Scott B]

Thanks BigFour. Today has been the easiest in a week, I hope it's better from here on out.

[Scott B]

2/20/03 day 34 smoke free

shoulders, bis, forearms

db shoulder press
warm up - 25s x 12
45s x 6, 6, 6

lateral raises
20s x 9, 25s x 7, 20s x 9

upright rows
75 x 9, 80 x 7, 7

bb curls
80 x 5, 75 x 5, 70 x 8

db curls
30s x 8, 35s x 4, 30s x 6

rev curls
45 x 12, 9, 8

shrugs
75s x 10, 8, 10

[Scott B]

2/22/03 day 36 smoke free
chest/tris

Well I started out just doing chest and the guy on the bench next to me ask me if I needed a spot so I took him up on it and he started coaching me fo the rest of my workout and it was great. He was like a drill sergent. He gave me some really good tips on grip, feet position and breathing. We ended up partnering and I just did what ever he wanted to do and it was a great workout.

flat bb bench
warm up 65 x 12
125 x 6, 6, 115 x 8, 115 x 9, 95 x 12

incline db bench machine
70 x 12, 90 x 12, 110 x 10, 120 x 5

decline bench machine
70 x 12, 90 x 10, 10, 10, 110 x 12

close grip pull-downs on single pulley
warm up 30 x 15
60 x 12, 40 x 8, 50 x 10

close grip pull-down on multiple pulley
60 x 12, 70 x 12, 80 x 15

dips
8, 5, 5

[Scott B]

2/23/03 day 37 smoke free

back and bis

paralelle grip pull-ups
10, 6, 4

bent over rows
85 x 8, 8, 8

bent over lat raised
20s x 10, 11, 10

good mornings

150 x 10, 155 x 8, 9

bb preacher curls
warm up - 40 x 12
60 x 8, 6, 7

cable partial curls
60 x 14, 70 x 13, 80 x 12

[Scott B]

2/24/02 day 38 smoke free

caliper measurements

pecs - 9
ab - 20
thigh - 15
subscapular - 14
tricep - 14
Midaxillary - 14
suprailiac- 18

total - 90

bf% - 16.8%
wt - 159 lbs

OMG I'm a tub o'lard! But I'm so close to 160!!!

[Scott B]

2/25/03 day 39 smoke free

shoulders and traps

I started the 8 Week Animalistic Shoulder Blitz, what a blast. I love these programs, they just give me a feeling of real direction.

warm- up push-press 35 x 15

ss push press drop sets with front raises

push press - set 1 set 2 set 3 set 4 set 5
75 x 8 7 5 5 5
65 x 8 5 4 3 2
55 x 6 3 3 2 2

front
raised 15s x 8 7 8 7 7


db lat raise drop sets

set 1 set 2 set 3 set 4
20s x 5 4 4 4
15s x 4 4 4 4
12s x 4 4 4 4

ss db shrugs w/ db hold

75s x 10 w/20 sec hold
70s x 10 w/24 sec hold
70s x 10 w/4 sec hold (I wanted to cry like a little girl)
65s x 10 w/25 sec hold
65x x 10 w/15 sec hold

The holds were supposed to be 30 sec - I'll just have to work up to it.

What a great workout. It only took 45 min and it was very intense and my shoulder were in such pain, OMG!

[Scott B]

2/26/03 day 40 smoke free

legs
box squats
warm up - 115 x 12
190 x 7, 6, 6

leg ext
warm up - 30 x 10
190 x 5, 180 x 6, 170 x 7

db lunges
50s x 8, 55s x 8, 8 (with a rest pause)

glute ham machine
20 x 12, 10 , 8

standing calf raise on Smith
210 x 8, 9, 9

[Scott B]

2/27/03 day 41 smoke free

abs & forearms

rev curls
warm up 25 x 12
45 x 10, 50 x 6, 45 x 10

behind back wrist curls
65 x 18, 75 x 12, 12

incline rev crunch
15 @ 30°, 20 @ 15°, 20 @ 15°

side bends
40 x 20 ea side, 40 x 20, 45 x 20

plank
1 min ea side

crunch
20, 20, 20

[Scott B]

3/1/03 day 43 smoke free

chest
flat bb bench press
warm up bar x 12, 65 x 12
95 x 12, 115 x 10, 135 x 6

Incline bb bench press
85 x 10, 95 x 10, 105 x 5, 6

Incline db flys
20s x 12, 30s x 10, 40s x 4

cable cross overs
40s x 15, 50s x 15, 70s x 12

incline push ups - 16

Nice workout. I like this pyramiding up so that I only reach failure on my final set for a change. It's just about doubling my total reps.

[Scott B]

3/2/03 day 44 smoke free

back

50 wide grip pull ups in the following sets
8, 6, 7, 5, 5, 5, 3, 5, 6 (final set on assist machine w/10 lbs)

deadlifts
115 x 12, 140 x 12, 185 x 9, 195 x 6 (I'll make 200 next time)

bent over db rows
40 x 12, 55 x 10, 65 x 8

Great workout.

[q22weasel]

44 days smoke free!! congrats. my roomate is trying to quit and he can't go more than 3 days at a time.

how'd doing those 50 pullups like that feel? i may try something like that sometime, seems like fun!

[Scott B]

Hey weasel thanks. I got the 50 pull-up thing from Get Psycho via SkinnyBoy. It's really great, I'm still feeling it 2 days later. I have to ask those guys if they do it every back workout or as an ocasional shocking method.

[q22weasel]

well...since it was back day, i decided to do the 50 pullups...omg...it was so hard! what a great idea!

[Scott B]

[ QUOTE ]
q22weasel said:
well...since it was back day, i decided to do the 50 pullups...omg...it was so hard! what a great idea!

[/ QUOTE ]

I just learned that it is originally an Arnold thing but yea it's tough. On my last set I finally resorted to the assist machine. I think I'll keep doing it for a while maybe alternating wide grip with parallel grip from week to week. I feel my lats growing all ready. /forum/images/graemlins/smile.gif

[Scott B]

caliper measurements 3/4/03

pecs - 10
ab - 20
thigh - 11
subscapular - 14
tricep - 10
Midaxillary - 15
suprailiac- 18

total - 98

bf% - 16%
wt - 160 lbs

[Scott B]

3/4/03 day 45 smoke free ( think I've got my count screwed up, Thur. should be 7 weeks so maybe today is 46, dosen't really matter.)

workout 2 (B) of the Animalistic Shoulder Blitz
db press
warm up 25s x 12
30s x 12, 35s x 10, 40s x 7, 45s x 6, 40s x 8, 35s x 9, 30s x 12

That was murder, hope fully I'll be able up this run by 5 lbs each by the end of this program.

ss upright rows/bb shrugs

rows - 75 x 8, 8, 8, 8, 8

shrugs - 155 x 8, 8, 8, 6, 8

I'll up the rows to 80 next time

rev flys
15s x 12, 20s x 12, 20s x 11, 20s x 9, 15s x 11

My training partner was there doing chest and tris and wanted a spot on close grip bench so I did three sets with him for the fun of it.

140 x 6, 145 x 6, 155 x 5

I really like this shoulder program let's hope it makes a difference. My shoulders really need more depth.

[Scott B]

3/5/03 day 46 smoke free

arms
SS skull crushers/standing ez bar curl
45 x 12 / 45 x 12
55 x 10 / 55 x 10
65 x 10 / 65 x 12

SS close grip flat bench / standing bb curl
95 x 10 / 50 x 10
105 x 10 / 60 x 12
120 x 8 / 70 x 10

SS standing db ext / concentration curls
50 x 10, 25 x 10
55 x 10, 30 x 5
60 x 10, 30 x 5

Incline DB curls
20s x 10, 25s x 8, 30s x 5

dips
16, 14, 11

great workout (thank you SkinnyBoy). I had never supersetted bis with tris before. I also started flexing in between sets, as subtly as I could, I'm not very big and I didn't want to look like an idiot. Anyway flexing really helps the pump - you can feel the blood moving into the muscles you just worked.

[Scott B]

3/6/03 day 47 smoke free

abs

side bends
35 x 20 ea side, 45 x 20, 20

weighted decline crunches
35 x 20, 45 x 20, 20

hanging rev crunch - 12

ab machine
3 sets @ 90 x 20

v-crunch - 20

This was supposed to be leg night but I got stuck in meeting and got to the gym too late so I did 30 min of ab work which was fine, I needed it.

[Scott B]

3/7/03 day 48 smoke free
legs
ss box squats/sissy squats
115 x 12 / 12 singles
165 x 10 / 10 1.5s
190 x 8 / 8 1.5s
195 x 6 / 6 1.5s

SLDLs
135 x 12, 185 x 10, 190 x 6, 190 x 8
I rested a little longer before the last set

leg curls
110 x 10, 125 x 6, 130 x 5

seated calf raise
50 x 12, 70 x 6

I had planned on doing one more set of these but I stared getting terrible cramps in my left calf so moved on.

rotary calf machine
180 x 12, 200 x 9, 210 x 8

I love leg day. One of the trainers at the gym gave me this great compliment by telling me that my squat form was perfect. That kind of thing makes me work so much harder, there's nothing like positive reinforcement.

Hey Scott - I know you must have had at least 5 workouts since your last entry.....update us, man. Inquiring minds want to know!

[Scott B]

My sabatical is almost over, my head is nearly clear, I'll be back soon.

[gordmcfarling]

Sabatical from what?????? I still read the posts even though I am not involved in the competition. How's the nicotine resistance?????