T Nation

Keeping Myself Honest

Howdy internet,

I’ve spent a decent amount of time lurking around here for a while, and never even saw a reason to get a login since you can find damn near anything with the search button. Anyways, I’ve been sucking recently and hopefully I can get some decent advice and keep myself working.

Stats:
Age-24
Height- 6’2"
Weight- 195-200
Squat- 405 ATG
DL- 405 (I could probably pull but my form needs work)
DB Press- 100s x 5

History: Former Crossfit enthusiast. It’s actually a pretty good program for certain people with certain goals. I don’t have those goals anymore. The problem is that I wound up weighing about 165lbs. Also, a former distance runner. This is actually what my body was built for, but again it makes you small. On the plus side, I can run a decent 10 miles on a whim. Obviously no gear, though at some point I’d like somebody to ask seriously.

Goals(?): I’ve been trying to put on some weight, though I’m not too sure what my goal is. Originally I was shooting for 200, but it seems too small. Maybe 220? I’d love to make it to a 300/400/500 or more but my chest is lacking. I think that long term, I’d like to reach a goal weight and then get back into fighting/mma.

Current: I’m kind of between training programs. I’ve done TBT, but it burns me out. Ideally I’d like to train 4-5 days per week. This got me into split training. I’ve done the synergistic(?) but I really like antagonist(?) training. You know, chest/back and bis/tris…

Diet: IT SUCKS. I’m currently working abroad and the food is less than ideal. I’m pretty good at getting enough protein, but its not especially lean. Whatever, losing fat has never been a problem. Work also screws up my eating schedule, though I try to eat snacks and such. Still, sometimes I forget to eat.

Rest: It varies from awesome to terrible. Work can again mess this up.

Anyways, any help aside from “eat more” or “start working out” would be appreciated.


Me at my crossfit weight

No idea how to pose. Me now. Fatter and stronger

crap, double post. also wheels now

No gym today. Spent most of the day lifting heavy stuff and moving it around. No muscle related injuries, though I think that I may lose an entire fingernail. It feels loose like it is coming off.

Has this happened to others? Is this going to effect my gym performance?

I slept like crap last night and had all sorts of crazy and unpleasant dreams related to an unimportant conversation I had with a coworker earlier in the day. Usually I don’t really dream a lot, and I kind of like it that way.

My fingernail is hanging on, but not by much. I’m officially an idiot for dropping a big heavy metal pipe on my finger. I continued moving heavy stuff today, and expected a pretty terrible showing in the gym. Instead, I was able to offer up an acceptable performance. Thank the Biotest gods for Power Drive. Normally, I down a sugar free Red Bull in addition to the Power Drive and it makes me feel like my heart is exploding and my brain is on fire. I skipped the Red Bull today and I felt much better.

Squats:
135x10
225x8
315x5,5,5
365x3

Leg Press:
200x8
400x8,8,8,8

Leg Ext:
30kg x 15
35kg x 15,15

RDL:
135x8
225x7
315x5,5,5,5

Leg Curl:
135x15
150x15,15

Decent showing, however I need to step it up next week. I could have pushed more weight. Must stop sucking…

The new official goal of this log: Reach 215+lbs at a similar bf by SEP 1st.

Today was supposed to be a rest day, but I wound up doing a massive amount of manual labor instead. It really didn’t help that it was dusty and hot as balls. I think that this week is going to wind up being catabolic and unproductive as a whole.

The heat makes it hard to eat. All I want to do is sit still and sweat. Argh… Must drink protein… I think that I have a poor hunger drive. I swear that I would miss eating all day if I didn’t have a watch.

Soooo much negativity. Thank god that I have a vacation coming up soon. I can rest, recharge, and get back into it with more intensity.

On a more constructive note, I’m not too sore today. Either my diet and rest is better than I thought, or my training is worse than I think it is. I know that soreness is a poor indicator of training effectiveness, but I think that I can do more.

Should I increase the WEIGHT or the VOLUME in order to gain 15-20lbs?

Comments appreciated

[quote]inprogress wrote:

Should I increase the WEIGHT or the VOLUME in order to gain 15-20lbs?

Comments appreciated

[/quote]

Focus on food to add the lbs. Increase the weight when you hit the top of the rep range for the certain exercise.

Hot as balls again today. Did a ton more manual labor… Perhaps I picked the wrong week to start a log. Oh well. On the plus side, I ate and ate and ate. Today was a good food day.

I didn’t have my regular training partners today as both of them were out of town. I should have switched up the exercise selection but I didn’t. Decline DB press is way harder without someone to hand off the weights. Must remember for next week.

Decline DB press:
65x8
75x8
90x8
100x6,5 (gave up, because it is freaking difficult to get the weights into a starting position while alone)

HS Press
90x8,8,7,7

Pec Deck
105x15
120x14,12

Pullups
BWx7
25x5,5,5,4

Pulldowns (med grip)
67x8
77x8,8
87x6

HS Row
90x6
115x5
125x5,5,5,5

Seated Row (wide neutral grip)
47x8
67x8
77x8,8,8

Lessons:

  1. vary lifts by availability of training partners
  2. Step up weights for rows

Work has me toiling with my hands again. I don’t mind getting my hands dirty, but it kinda makes me wonder why I went to college. Work is not normally like this, but this is a strange week.

I ate like a champ today, and I slept like a baby last night. huzzah for that.

A1) Bradford Press
105x7,8,6,7

A2) DB Lateral Raise
30x8,8,8,8

B) Front DB Raise
35x10,12,10

C1) Face Pull
26x12,12,12

C2) DB Rear Delt Raise
20x10,10,10

D) Shrugs
200x10,10,9,9,10

Life continues on the journey from Pony to Clydesdale. (cue Rocky theme music)

Attempted to use today as a rest day. However I wound up doing more manual labor. I missed my mid morning shake, but I think that total calories should wind up pretty decent. I’ll post up a fit day macro break down thingy when I get some more time.

Sometimes I hate work. This is one of those times.

Today was indeed more lifting and throwing of heavy things, but it was blessedly easier than the past few days.

Reverse Grip Bench Press:
135x5
185x5,4,5
195x5,2

EZ Curl
80x7
100x5
110x5,5,5,5

Bench Dips
BWx10
45x10
70x10
90x10,12,12

Overhead DB Triceps Extension
50x8
70x8
80x11,10

Concentration Curls
35x10,10,8

Rope Pushdown
25x15
20x15,15

Nautilus Curls
50x15
60x15,14

Food was pretty good though the day, but now I feel like yakking. I think I ate some bad turkey. boooo…

Yesterday was an easy day at work, but today was terrible. I think I probably lost five lbs just moving stuff all day.

Bad things:

  1. missed post lunch shake
  2. Sunburn (why oh why did I shave my head)
  3. Probably lost 5lbs in a day

Good things

  1. My grip strength is way better
  2. Someone asked me if I played college ball

I’m glad that I have a vacation coming up.

Once again, I failed to lift today. Strange times at work should be over now. I’ll figure out a way to go extra hard tomorrow.

For now, I shall rest.

Today was a pretty shitty day in the gym. My strength and endurance were both down. Mostly, the weights just “felt” heavier. It was like someone had turned up the gravity. I think that I’m just wore out from doing manual labor all week.

Squats:
135x10
225x8
315x5,5,5
365x1 (missed the following lifts)

Leg Press:
200x10
400x10,10,10,10

Leg Extension:
30x15
35x15,15

RDL:
135x8
225x8
315x5,5,6,6

Leg Curl:
135x15
150x15,12

I’m kinda digging all this extra volume, but I’m not too sure that it is really helping anything. Time will tell on that.

I met back up with my training partners again. Apparently I got off schedule, so I just jumped in with them and did arms again.

Reverse Grip Bench:
135x5
185x5,5,5
205x5

Standing EZ curl
95x5
115x5,5,5,5

Bench Dips
BWx10
45x10
80x10
100x12,12,12

Concentration Curls
35x10
40x10,10

Rope Pushdowns
40x15
50x15
55x14

HS Curls
60x15
65x15,11

I don’t really like training arms. That might be why they are so small. I still look like a t-rex.

Today was pretty productive. I got a lot done at work, and I was also able to get into the gym on time. All in all good stuff. I think that I am going to drop the Bradford Press from my shoulder day and sub in something else. (thoughts?) I feel a lot of grinding going on in there when I do it.

A1) Bradford Press
105x7,5,5,5
*Note: weights are different from last week because of the seat/bench arrangement. New gym is worse than old gym.

A2) DB Lateral Raise
30x8,8,8,9

B) Front DB Raise
35x12
40x10,10

C1) Face pull
?x12,12,12
*Note: New stack has no numbers…

C2) DB Rear Delt Raise
20x12,12,9

D) Behind the Back Shrugs
135x12
155x10,11,10

I feel like I’m getting stronger. There are just too many variables to know for sure though. New gym, training partners again, and vacation coming up…

I hate my new gym. Someone today told me that I did not meet the dress code. This would have been only a minor irritation, except I was actually doing pull ups at the time. Also, like 3/4 of the the people in the gym were just playing grab ass and watching TV. The rest were executing lifts with terrible form and one guy has been doing the same chest/shoulders/biceps routine for three days straight. Out of all the asshats, they tell me that I don’t meet the dress code… ITS A FUCKING GYM!!! WHO CARES!!!

Anyways, I’ll have to learn to love it. It’s really the only gym in the area. Argh…

DB Press:
85x5
95x5
100x5,4,3

HS Incline:
90x8,8,6,6

Pec Deck:
10x15
11x12,12

Pullups:
BWx7
25x5,5,5,4

Pulldowns:
68x10
75x9,9,9

HS Row:
90x10
115x5
125x5
135x5,5,5

I was so angry that I skipped the last lift. I guess I’m the real asshat. Go me!!

My back was really sore today. I think I was so angry that I cut my rest periods way down or something. I should probably do that more often.

I’ve been skipping some rest days, so today was an easy day.

High Cable Wood Chopping Thing:
25x15
35x15,15

Decline Rocky Sit-ups
25x40,35

Planks
BWx45,45,45

Leg Press Calf Raise:
65x20,20,20

Seated Calf Raise
90x10,20,20
*Note: Horrible cramp on first set

All in all, it was a decent ab day. I probably don’t do enough ab work, so I need to get back to that.

Went to the gym a bit earlier because of work obligations. It wasn’t as crowded as usual, and that was a nice little surprise.

Squats:
135x10
225x5
315x5,5,5
365x3

V-Squat Machine:
200x10
290x10,10

HS Leg Ext:
180x15,15,15

RDL:
135x10
225x8
315x6,5
365x6 (straps and belt)

Leg Curl:
90x15
135x15,13

I was pretty pleased with the RDLs. I finally felt like I was getting somewhere. I promptly went and ate my ass off. I should be taking off for vacation soon, so this was a good closing session. I may try to work in a quick session tomorrow but nothing big. I’m thinking that vacation will be a deload week, and I may switch up and do total body workouts to cut down on my time in the gym.

Probably do something like:
Squat/DL (alternating)
DB Press
Bent Over Row
Pullups
Seated DB Military Press
EZ Bar Curls
Skull Crushers

I would skip arms all together, but I figure that since I hate training them that I better go ahead and do it. If I could, I would only train legs and back. Perhaps the opposite of average folks. I must work the mirror muscles…