Scott B's journey to 160

[Scott B]

9/18/03 cardio and abs

25 min on the stationary bike. It seemed so easy but I have to resist uping the intensity - I'm having a hard enough time gaining.

decline crunch with plate held behind my head
10lb plate x 20
25lb plate x 11
25lb plate x 10

I like reach failure at that low rep level, I'm hoping it's an effective way to work my abs.

swiss ball crunch
3 sets x 20 with stretches in between sets

I actually enjoyed the ab work today, maybe I'm turing that corner and I'll like it as much as I like my other workouts [img]/forum/images/graemlins/smile.gif[/img]

Hey Scott great drive and fire in your posts I am sure you will hit you goal soon. I have one question for you......I noticed in you posts that the weight you use either stays the same for each set or goes up like 5 lbs. I know when I gain the most muscle it is usualy from increasing the weight a lot more per set. Ir ealize that not all of us loose and gain the same I was just wondering if you have found this the best way for YOU or if you are just easeing back into the workouts....either way great job...

[Scott B]

Mutt for the time being my aim is to reach failure around 8 reps so I adjust the weight to accomatate that goal. Some times I go up, sometime down and sometimes stay the same so that I can preform 6 - 8 reps with perfect form per set. This is just a holding pattern for me for the next few weeks as that I'll be on vacation in Oct. and I don't want to start any serious program unitil after that.

Ahh that makes sense...nice job still....

[Scott B]

9/19/03 legs

box squats
warm-up 135 x 8
185 x 8
190 x 8
195 x 7

These felt so good. Each rep was right on. I'm pretty sure I could have gotten in on more on the last set but my back was going scrunchy so I decided to leave well enough alone.

leg extensions
165 x 8
170 x 8
170 x 8
That final rep was probably not all the way, but close.

lunges
3 sets with 50lb dbs
hate 'em, love 'em, hate 'em, love 'em ......

glute ham machine
3 sets with 15 lb db
On my last set I realized that I could arch my back a lot more and really hit the hams. It was amazing, I thought they were going to cramp up for second.

Rotary calf machine
5 sets x 200
Of all the calf exercises I do this is the one I feel the most even more then the seated calf raise machine.

I felt really good after this workout but I think I need to add 3 more sets to my quad work, I'm thinking of adding 3 sets of sissy squats x12 ea in between the squats and the extensions or maybe add two sets of squats and another set of extensions. I'll think on it.

[GetPsycho]

[ QUOTE ]
I seem to be stuck in the low 150s.


[/ QUOTE ]

what does the diet\caloric intake look like

[Scott B]

I'm around a daily caloric intake of 2500 with about a 175 gs of protien in there, fat intake is probably around 60.

[Scott B]

9/22/03 chest, shoulders, tris
I weighed in at 155 this morning - up 3 lbs

flat db bench
warm-up 35s x 10
60s x 9
60s x 8
60s x 8

I couldn't believe this - 2 weeks ago I struggled with 55s. Inspired by my 3 new lbs I upped everthing by 5 lbs. I'm learning that my pre-workout meal has to be more then a cup of cottage cheese and a bannana. Today I had salmon with red bell pepper polenta and ****aki mushrooms. The results are undeniable.

incline db bench
55s x 8
55s x 8
55s x 8

cable cross overs
warm-up 40 ea side x 10
75 x 10
75 x 9
75 x 8

db shoulder press
warm-up 35 x 8
50s x 8
50s x 5
45s x 8

This is good. I actully got the 50s up without help.

close grip upright rows
85 x 8
85 x 8
85 x 8
I had to cheat up on the last two reps on each of the last two sets so I think I'll stick to this wt one more session

front raises
25s x 8
25s x 8
20s x 8
There is a vein in my right shoulder that was really beginning to pop.

close grip bb bench
95 x 8
105 x 8
105 x 8

db extension
55 x 8
55 x 8
55 x 8

And finally push ups on the swiss ball to use up anything that's left and there wasn't much - I got a lousy 8 reps in before I collapsed.

I couldn't be happier with this workout, I think I might be raising out of my plateau. [img]/forum/images/graemlins/smile.gif[/img]

Scott I used to workout without eating before. I had good workouts. Due to having a son that I love to see at night I had to push my workouts till after he goes to sleep abput 830pm. So I eat a light dinner at 630pm. Since then I have added 50-100 lbs to most of the bigger lifts (bench, squats, deadlifts) and the same kind of gains on the smaller. It does indeed help!

[Scott B]

9/23/03 cardio & abs

25 min on the stationary bike
side bends with 45 lb db - 3 sets of 20 ea side
incline reverse crunch - 3 sets of 15

I would have done sets of 20 on the crunches but my abs still hurt from the weighted decline crunches on Thurs.

Wasn't into cardio today, I would rather have been lifting.