Killing time before it kills you.

[richnewton]

Updated 12/16/2007:

I'm currently at 250 lbs, 6'4" tall. My body fat is pretty low somewhere around 8-11% I'd say. I'm bulking at the moment trying to see how big I can possibly be and how much I can lift. I don't really have any particular goal in mind I just really like lifting a lot.

I generally work out 5-6 days a week. Usually I do 2-4 muscle groups a day at 8-24 sets per muscle group.

My diet isn't very strict currently. I do take 5g glutamine, 5g creatine per day, along with a multivitamin and fish oils and possibly a protein shake post work out. Other than that I eat a lot of mexican food, oatmeal, sandwiches, eggs, and other stuff. I avoid dairy and anything with sugar in it (soda, candy, chocolate etc) because it makes me sick (allergic to dairy and hypoglycemic so react badly to sugar).

[richnewton]

4/30/7

I did legs only today. Generally speaking I either do Legs/Back, Legs/Shoulders, or just Legs. It depends how I'm doing things that particular rotation (I change it day to day I don't follow any plan).

Deadlift - 225x10 315x6 405x3 495x1 515F 515F 495F
F indicates I failed. 515 is actually my absolute max at the moment and I did it less than a week ago so I was a little overzealous trying to hit it today again. I got the lift off down no problem its the lock out I'm having issue with. I'm not very worried though as 495 went up clean so next time I'll practice around 495 and then the following week push to 520.

Front Squats - 225x6 225x6 225x6 225x6
I do front squats with very little rest between sets and go completely ATG. I like doing squats in this way because its extremely taxing but I'm not lifting extremely heavy (no spotter).

Leg Extensions - 260x12 275x10 290x8 305x6
Donkey Calf - 500x12 500x10 500x8 500x6
I supersetted these with no rest at all.

Lying Leg Curl - 150x12 160x10 170x6 180x4

ATG squats - 225x6 225x6 225x6 225x7


This is actually lower volume than I usually do for legs but I only allowed 30 seconds tops between sets for rest and started with deadlifts/frontsquats which owned my endurance. Generally I'll do 24 sets of quads/hamstrings + 20 sets of calves or 24 sets of back but not today haha. Also I've had a cold for about 5 days so I'm still struggling with that.

[westlondonflex]

I like how you keep things simple. I'm trying to get back top basics rather then worrying about every little detail and unnecessarily complicating things. Makes the whole thing more enjoyable too.

You should post more pictures up, but from your stats and the pic you have up you seem like beast

One thing I'm curious about is why you don't bother with the post workout shake. I was thinking of doing the same thing to avoid the sugers as I have a hard time loosing fat

[richnewton]

Well I don't do the post workout shake because I'm hypoglycemic and not sure how my body would react to such high doses of Dextrose/Maltodextrin. Also I'm a little lazy and not too enthused about buying a ton more stuff (I try to just stick to cheap protein/creatine/glutamine for budget sake).

Also, I tend to eat a lot post work out. I'll generally eat like 2-3,000 calories in my post workout meal alone and that's gonna have a lot of carbohydrates in it already. I try to eat 50% of my daily calories immediately post workout.

And as you said - I like to keep it simple. I just really like lifting (!@#$%^&*). Today I tried to make a workout schedule and just gave up after about 1 minute because it was hurting my head thinking about all the possibilities and I knew that after 1 day I'd get a new idea and want to change it. I just go on instinct and I like it that way. It gets complicated though when I try to tell people my routine haha.

[Growth In Motion]

[ QUOTE ]
Today I tried to make a workout schedule and just gave up after about 1 minute because it was hurting my head thinking about all the possibilities and I knew that after 1 day I'd get a new idea and want to change it. I just go on instinct and I like it that way. It gets complicated though when I try to tell people my routine haha.

[/ QUOTE ]

I feel you bro, thats me all over lol. I think lifting has alot to do with instinct. You know, the whole 'listen to your body thing'. Keep up this journal of yours. Laters

[richnewton]

5/1/7

Only felt like doing chest heavy + light shoulders today with no back (doing heavy back tomorrow).

Here's what i did:

Dumbbell Bench Press: 100s 105s 110s 115s
Incline Barbell Press: 185 195 205 205
Decline Barbell Press: 185 205 225 245
Decline Dumbbell Fly: 45s 45s 45s 45s

Then I did a series of pushups with a step under my feet:
1 step: 15 15 10 12
2 steps: 15 15 14 14
3 steps: 11 9 9

Hammer Strength Shoulder Press: 140 140 140 140
Seated Rear Lateral Raises: 150 160 170 180
Dumbbell Shrugs: 150s 150s 150s 150s
Behind the Neck Hammer Strength: 140 140 140 140


And that's it for today. Generally I do more sets than that and 3 muscle groups but I felt like doing a little less today. Overall it was a good workout even though it was kind of short (~90 minutes).

[Down 2 Die]

You're a certified TANK bro

[richnewton]

5/2/7

Heavy Back:

Chinups: 13 7 6 7 7
I do 40 chinups in as few sets as possible as my beginning exercise on back days. Usually I'll do 20-40 chinups everyday in sets of 10 while working too. Weighting 250 lbs makes chinups pretty difficult.

Weighted Hyper Extensions (45 lbs): 15x 15x 15x 15x

Bent Over BB Row: 135 155 165 175

Close Grip Seated Row: 160 170 180 190

Close Grip Pull Down: 190 200 210 220

Front Pull Down: 140 150 160 170
Underhand Pull Down (same weights).
Superset the above.

Concluded by trying to do chinups. Failed 3x and had a good laugh. =P

[richnewton]

5/3/7

Arms:

Machine Preacher Curl: 165 180 195 210
Reverse Cable Curls: 110 120 130 140

Weighted Dips: 45x12 100x6 100x4 100x4
Unweighted Dips: 12 10 8 6

21s: 55 60 65 70
Incline DB Curls: 30 30 35 35

Skull Crushers: 75 80 85 90
Close Grip Press: same as above
Superset above.

Cable Curl: 120 130 140 150
Overhead Rope Extensions: 150 150 150 150
Superset above with absolutely no rest (crazy hard).

[richnewton]

5/4/7

Rest day basically:

Chinups: 11 7 6 7 4 4 4 4 4

Series of Pushups with increasing # of steps under feet:
1 step: 16 16 16 16
2 step: 16 16 16 16
3 step: 16 16 16 10

Incline Situps (max incline): 20 15 15 10