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The Watcher |
5/1/06
Broke out the clippers yesterday to trim body hair. It's amazing how much a little hair can change your body's appearance. Why did I trim it? So I can see what I need to do regarding fat loss. Will weigh & skinfold test tomorrow morning. Today's routine: ------------------------------ R.I.F. (Reading IS Fundamental)... "There are five dangerous faults which may affect a general: (1) Recklessness, which leads to destruction; (2) cowardice, which leads to capture; (3) a hasty temper, which can be provoked by insults; (4) a delicacy of honor which is sensitive to shame; (5) over-solicitude for his men, which exposes him to worry and trouble." -Sun Tzu |
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The Watcher |
Replaced Stiff Leg Deadlifts & Step Ups with Dumbbell Squat & Presses (DB held at shoulders, proceeding to squat, then pressing DBs overhead after returning to standing position; repeat). Done for 6 sets of 6 reps with 25 lb dumbbells. 10 minutes of sprints on the stationary bike. I knew from the first set of leg extensions that this would be a challenging workout. The pre-exhaustion of leg extensions & leg curls before leg press did a number on my legs. I fought for the last 5 reps on each set of presses today. Ending the workout with the squat & press was brutal. I was not looking forward to bike sprints today. At the five minute mark, I had to dig deep to make myself continue. Got it done, so I'm glad! Also changed my postworkout shake. Previously, it was 66g of whey protein, 50g of maltodextrin (a carb in between fast & slow burning) with CEE, leucine and taurine. I have substituted the maltodextrin with 30g of ground oats (a slow burning carb). ------------------------------ R.I.F. (Reading IS Fundamental)... "There are five dangerous faults which may affect a general: (1) Recklessness, which leads to destruction; (2) cowardice, which leads to capture; (3) a hasty temper, which can be provoked by insults; (4) a delicacy of honor which is sensitive to shame; (5) over-solicitude for his men, which exposes him to worry and trouble." -Sun Tzu |
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The Watcher |
Stats as of 5/2/06:
Weight: 223 Bodyfat: 14% Arms: 18.5" Thighs: 27.5" Calves: 17.5" Chest/Back: Relaxed 48.5" (Need to measure flexed) The bodyfat number doesn't suprise me. My abs have started to blur, so the skinfold measurement agrees with my perception. Based on the calculation, I have about 31 lbs. bodyfat & 192 lbs. of lean mass. Goal: Lose 10 lbs. of bodyfat while preserving current muscle mass. The base goal would put me at an ending weight of 213 at 10% bodyfat. Bonus Goal: Add 4 lbs. of lean mass while achieving primary goal. This would place me at a bodyfat percentage of 8%.
------------------------------ R.I.F. (Reading IS Fundamental)... "There are five dangerous faults which may affect a general: (1) Recklessness, which leads to destruction; (2) cowardice, which leads to capture; (3) a hasty temper, which can be provoked by insults; (4) a delicacy of honor which is sensitive to shame; (5) over-solicitude for his men, which exposes him to worry and trouble." -Sun Tzu |
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The Watcher |
My appetite is raging, so the challenge will be to blunt my appetite while getting the nutrients needed to maintain muscle mass & sustain energy in & out of the gym. Watch Supplement World in the coming days for how I plan to attack this via supplementation.
------------------------------ R.I.F. (Reading IS Fundamental)... "There are five dangerous faults which may affect a general: (1) Recklessness, which leads to destruction; (2) cowardice, which leads to capture; (3) a hasty temper, which can be provoked by insults; (4) a delicacy of honor which is sensitive to shame; (5) over-solicitude for his men, which exposes him to worry and trouble." -Sun Tzu |
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A1 |
Just a quick question. Why the change in the carb. Would that effect the absorption rate of the protein and isn't the idea of a postworkout shake to assimilate nutrients as quickly as possible? Truth is undoubtedly the sort of error that cannot be refuted because it was hardened into an unalterable form in the long baking process of history... Michel Foucault Hope begets many children illegitimately and prematurely. Allie M. Frazier Beware the terrible simplifiers... Jacob Burckhardt  |
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The Watcher |
This is a hotly debated issue. Some studies suggest that high GI (fast burning) carbs are key post workout because they promote an insulin spike and are absorbed quickly post workout. Other studies suggest that any nutrient intake will blunt the catabolic (muscle breakdown) effect of training. Additionally, it is suggested that the real window for protein synthesis occurs 3 hours after a workout. Ultimately, I'm making a healthier carb choice to assist my fatloss goal. The oats are more filling which should reduce my appetite. ------------------------------ R.I.F. (Reading IS Fundamental)... "There are five dangerous faults which may affect a general: (1) Recklessness, which leads to destruction; (2) cowardice, which leads to capture; (3) a hasty temper, which can be provoked by insults; (4) a delicacy of honor which is sensitive to shame; (5) over-solicitude for his men, which exposes him to worry and trouble." -Sun Tzu |
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B3 |
D, I thought that the body could only absorb so much protein at one time. I thought I read it was somewhere in the range of 45g _______________________ "Morality cannot be legislated but behaviour can be regulated. Judicial decrees may not change the heart but they can restrain the heartless." Martin Luther King. |
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The Watcher |
Are we talking utilisization? If so, the answer is dependant on so many factors (training, endocrine, earlier consumption just to same a few), that a specific answer is difficult, whether as a general recommendation or individual advice. As a general rule, mutliple meals (4-6) create an optimal metabolic environment. 1 -1.5 grams of protein/lb. of bodyweight is a good daily protein total to shoot for if muscle building is your goal. ------------------------------ R.I.F. (Reading IS Fundamental)... "There are five dangerous faults which may affect a general: (1) Recklessness, which leads to destruction; (2) cowardice, which leads to capture; (3) a hasty temper, which can be provoked by insults; (4) a delicacy of honor which is sensitive to shame; (5) over-solicitude for his men, which exposes him to worry and trouble." -Sun Tzu |
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The Watcher |
5/2/06 Today's routine:
------------------------------ R.I.F. (Reading IS Fundamental)... "There are five dangerous faults which may affect a general: (1) Recklessness, which leads to destruction; (2) cowardice, which leads to capture; (3) a hasty temper, which can be provoked by insults; (4) a delicacy of honor which is sensitive to shame; (5) over-solicitude for his men, which exposes him to worry and trouble." -Sun Tzu |
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The Watcher |
Additions: 2 sets, 15 reps of incline DB bench press with 65 lb. dumbbells after HS Bench Press. Maxed out on pulley for Pressdowns; need to incorporate supersets or pre-exhaustion techniques to maintain sufficient workload on triceps. ------------------------------ R.I.F. (Reading IS Fundamental)... "There are five dangerous faults which may affect a general: (1) Recklessness, which leads to destruction; (2) cowardice, which leads to capture; (3) a hasty temper, which can be provoked by insults; (4) a delicacy of honor which is sensitive to shame; (5) over-solicitude for his men, which exposes him to worry and trouble." -Sun Tzu |
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The Watcher |
5/3/06
Off Day ------------------------------ R.I.F. (Reading IS Fundamental)... "There are five dangerous faults which may affect a general: (1) Recklessness, which leads to destruction; (2) cowardice, which leads to capture; (3) a hasty temper, which can be provoked by insults; (4) a delicacy of honor which is sensitive to shame; (5) over-solicitude for his men, which exposes him to worry and trouble." -Sun Tzu |
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The Watcher |
5/4/06 Lower Body & Cardio
Tentative routine - As you can see, I have a habit of substituting an exercise here or there. Haven't decided whether I'll do sprints or the bike. ------------------------------ R.I.F. (Reading IS Fundamental)... "There are five dangerous faults which may affect a general: (1) Recklessness, which leads to destruction; (2) cowardice, which leads to capture; (3) a hasty temper, which can be provoked by insults; (4) a delicacy of honor which is sensitive to shame; (5) over-solicitude for his men, which exposes him to worry and trouble." -Sun Tzu |
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B3 |
D,
Do you do warm up sets? If not, will 3 sets help build up someone who is muscle deficient or is that only good for someone like you who has a lot of muscle mass? _______________________ "Morality cannot be legislated but behaviour can be regulated. Judicial decrees may not change the heart but they can restrain the heartless." Martin Luther King. |
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The Watcher |
Depending on the movement, I will do 1 warm up set occasionally. Compound movements - squats, deadlifts, bench press & rows are prime candidates. 50% of working weight for 15-20 reps is a good target. 3 working sets should be more than sufficient to stimulate muscle breakdown (which leads to growth with proper nutrition), provided you are working with a weight that allows 8-12 reps (excluding quads which are 12-16 reps). The last 2-3 reps of any set should be challenging. In my experience, less is more for the new trainee. You could probably work a full body routine like this 3-4 times a week: 2 sets of: Squats, Rows, Press (Bench & Military), Pull Ups and get good results. Take 45-60 second rest breaks between sets. ------------------------------ R.I.F. (Reading IS Fundamental)... "There are five dangerous faults which may affect a general: (1) Recklessness, which leads to destruction; (2) cowardice, which leads to capture; (3) a hasty temper, which can be provoked by insults; (4) a delicacy of honor which is sensitive to shame; (5) over-solicitude for his men, which exposes him to worry and trouble." -Sun Tzu |
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The Watcher |
Performed sprints on the stationary bike for 12 minutes. I poured sweat the entire workout; it felt great! ------------------------------ R.I.F. (Reading IS Fundamental)... "There are five dangerous faults which may affect a general: (1) Recklessness, which leads to destruction; (2) cowardice, which leads to capture; (3) a hasty temper, which can be provoked by insults; (4) a delicacy of honor which is sensitive to shame; (5) over-solicitude for his men, which exposes him to worry and trouble." -Sun Tzu |
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The Watcher |
5/5/06 - Upper Body
A bit annoyed today for reasons I'd rather not get into, so hopefully it will transfer to a boost in performance this evening.  ------------------------------ R.I.F. (Reading IS Fundamental)... "There are five dangerous faults which may affect a general: (1) Recklessness, which leads to destruction; (2) cowardice, which leads to capture; (3) a hasty temper, which can be provoked by insults; (4) a delicacy of honor which is sensitive to shame; (5) over-solicitude for his men, which exposes him to worry and trouble." -Sun Tzu |
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The Watcher |
A quick, hard-hitting workout. Finished up in 40 minutes; delts, tris & bis were pumped like balloons when I finished. HS Row machine is starting to feel awkward so I may have to stick with cable rows. ------------------------------ R.I.F. (Reading IS Fundamental)... "There are five dangerous faults which may affect a general: (1) Recklessness, which leads to destruction; (2) cowardice, which leads to capture; (3) a hasty temper, which can be provoked by insults; (4) a delicacy of honor which is sensitive to shame; (5) over-solicitude for his men, which exposes him to worry and trouble." -Sun Tzu |
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The Watcher |
5/8/06 Total Body Routine: Push & Cardio
------------------------------ R.I.F. (Reading IS Fundamental)... "There are five dangerous faults which may affect a general: (1) Recklessness, which leads to destruction; (2) cowardice, which leads to capture; (3) a hasty temper, which can be provoked by insults; (4) a delicacy of honor which is sensitive to shame; (5) over-solicitude for his men, which exposes him to worry and trouble." -Sun Tzu |
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The Watcher |
Abs locked with cramps for 5 minutes after crunches.  Stretched then finished with 10 minutes of bike sprints. Felt more energized today, probably the result of getting more rest over the last two days.------------------------------ R.I.F. (Reading IS Fundamental)... "There are five dangerous faults which may affect a general: (1) Recklessness, which leads to destruction; (2) cowardice, which leads to capture; (3) a hasty temper, which can be provoked by insults; (4) a delicacy of honor which is sensitive to shame; (5) over-solicitude for his men, which exposes him to worry and trouble." -Sun Tzu |
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The Watcher |
5/9/06 - Total Body Pull & Cardio
------------------------------ R.I.F. (Reading IS Fundamental)... "There are five dangerous faults which may affect a general: (1) Recklessness, which leads to destruction; (2) cowardice, which leads to capture; (3) a hasty temper, which can be provoked by insults; (4) a delicacy of honor which is sensitive to shame; (5) over-solicitude for his men, which exposes him to worry and trouble." -Sun Tzu |
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