Author Topic: Scrawny to Brawny Journal (Read 140258 times)

vag · « **Reply #495 on:** February 28, 2013, 04:22:41 am »

Glad it helped! I am big fan of keeping things simple, both in training and in nutrition, totally against overanalyzing and getting trapped chasing details to optimize the last 1% of your planning. The caveat is that you have to go through the latter stage to appreciate and apply correctly the former.

LBSS · « **Reply #496 on:** February 28, 2013, 09:26:15 am »

and i reiterate...

.

but yeah, what vag said. big breakfast, big dinner, high-cal snacks. a chipotle burrito with chicken, pinto beans, cheese, sour cream, rice, lettuce, tomato, and corn salsa is 1000-1100 calories, for reference.

Zetz · « **Reply #497 on:** February 28, 2013, 11:19:03 pm »

If only we had a Chipotle here. Oh, man... I think I'd be set for a while. Haha
Last few days have been quite good. Been eating very well, not necessarily very clean, but it's been very good.

28/1/2013:

Front Squats: 105x5, 135x5, 165x3x6

BB Rows: 135x3x8

Standing DB Press: 40sx5, 45x2x5

Single-arm DB Press: 35x6, 35x8 Not terribly difficult but I'll be doing more of this stuff to even out my shoulders in mass and strength since the left remains substantially weaker from poor emphasis on recovery after my injury a few years ago.

Deadlifts: 205x5, 225x5, 245x5

Yeah and stuff. Pretty alright day. Starting to get my strength back, just from being more consistent lately. It's helping stress levels and mood during the school day too. I've been less tense lately, even despite the fact that I have a nutrition class test tomorrow (IRONIC, RIGHT?), music history paper due Tuesday, music history test Thursday.

Feels good, mang. Even my mood at work is better. Just throw my headphones on, vacuum, feel like dancing, smile at the pretty college ladies as they walk by. Can't say I feel really fantastic, but it's quite the change from the piss-poor, moody, depressed self from 3 or 4 weeks ago.

Ryno2892 · « **Reply #498 on:** March 01, 2013, 12:55:22 pm »

Quote from: Zetz on February 28, 2013, 11:19:03 pm

If only we had a Chipotle here. Oh, man... I think I'd be set for a while. Haha
Last few days have been quite good. Been eating very well, not necessarily very clean, but it's been very good.

28/1/2013:

Front Squats: 105x5, 135x5, 165x3x6

BB Rows: 135x3x8

Standing DB Press: 40sx5, 45x2x5

Single-arm DB Press: 35x6, 35x8 Not terribly difficult but I'll be doing more of this stuff to even out my shoulders in mass and strength since the left remains substantially weaker from poor emphasis on recovery after my injury a few years ago.

Deadlifts: 205x5, 225x5, 245x5

Yeah and stuff. Pretty alright day. Starting to get my strength back, just from being more consistent lately. It's helping stress levels and mood during the school day too. I've been less tense lately, even despite the fact that I have a nutrition class test tomorrow (IRONIC, RIGHT?), music history paper due Tuesday, music history test Thursday.

Feels good, mang. Even my mood at work is better. Just throw my headphones on, vacuum, feel like dancing, smile at the pretty college ladies as they walk by. Can't say I feel really fantastic, but it's quite the change from the piss-poor, moody, depressed self from 3 or 4 weeks ago.

Sounds good dude, just keep eating well and watch it all fall into place

Zetz · « **Reply #499 on:** March 09, 2013, 02:17:24 am »

Tons of serious studying for some tests this week before spring break. No weight room stuff until today, just minimal bodyweight stuff to not get lazy. Food intake was kept decent through all the long study sessions. Below what I'd like, but still better than before. Finally switched back to some serious training splits, with high volume for growth since I'm out of my weird inconsistent eating/training rut. Here's today's upper body shenanigans.

Friday 8/3/2013:

Incline Bench: 115x3x10 (Last 4 reps on last set were assisted... so damn weak haha)

DB Overhead press: 30s x 4x8

BB Rows: 125x5x8

Dips (+35lbs): 3x8

Pullups: 4x8

Tricep pushdowns: 2x failure+2 assisted (cable system at the rec center is wacky. Marked at 50lbs, but guaranteed lower actual weight, I was doing one arm at a time)
Preacher Curls: 60lbs x 2 x 9 (failure) +2 assisted
If the set/rep scheme makes no sense on these it's basically 2 sets until failure with 2 assisted reps once failure is reached.

DB shrugs: 70x3x10

Zetz · « **Reply #500 on:** March 12, 2013, 03:35:09 pm »

Monday 11/3/2013

ATG squats: 165x12, 185x10, 205x7, 210x5,
155x12, 175x10, 195x7, 185x5

Hamstring curls: 90x3x12

Leg extensions: 96x3x12

Calf raises : 135x3x12

5 min rest between all the sets in squats, with the exception of minutes between the two series.
Squats took a bit over an hour. The rest was about half an hour.

Zetz · « **Reply #501 on:** March 13, 2013, 12:58:09 pm »

Wednesday 13/3/2013 (the hotel workout 1):

Buddy of mine let me borrow a 35 pound kettle bell. I travel light so I just put it with the rest of my luggage in the case the hotel gym was super poorly equipped. I guess it had some dumbbells to work with...

DB bench: 55x3x12
DB rows: 55x3x12
One arm Kettle bell press: 2x10, 1x8

2 min rest between all sets. Short, effective, covers the major muscle groups in upper body.

Zetz · « **Reply #502 on:** March 17, 2013, 01:13:20 pm »

Tons of walking left me a little to drained for serious leg stuff, but I managed some extra leg stuff at the hotel with the 35lb kettlebell

Friday 17/3/2013:

Pistol Squats w/kettlebell: 3x8 each leg

On the bus all day saturday, so I didn't get a chance for upper body stuff, I'll be back in the weight room tomorrow now that I'm home though.

Zetz · « **Reply #503 on:** March 21, 2013, 12:04:41 am »

Monday 18/3/2013:

ATG Squats: 185x6, 205x6, 215x6
205x5, 205x5, 205x5

Jump Squats: 155x3x5

ATG Pistol Squats (W/+35lb DB): 2x8 each leg

So drained. Also, I did the second series on ATG squats wrong, and it screwed me over for the final series. Oh, well, the point is... Tons of squats stuffs.

4 min rest between sets on squats, 8 minutes between series.

2 minutes between sets on the rest of the workout.

Zetz · « **Reply #504 on:** March 21, 2013, 12:12:55 am »

Tuesday 19/3/2013:

Bench Press: 115x6, 135x6, 155x6
135x5, 145x5, 155x5
135x4, 135x4, 135x4

Superset:
Pullups: 10, 8, 6
Dips: 10, 8, 6

Single arm DB overhead press: 35lbs 3x8

Bench press was same rest scheme as squats on monday. 4 min between sets. 8 min between series.

Ryno2892 · « **Reply #505 on:** March 22, 2013, 07:25:25 am »

Nice workout, short, sharp and efficient.. Just what you need to get the job done when your short on time

Zetz · « **Reply #506 on:** March 23, 2013, 01:53:05 am »

Had a pep band game to play for unexpectedly yesterday, which set training back a day. I got back in earlier today, but FIRST, enjoy this video I recorded.

<a href="http://www.youtube.com/watch?v=Xte1rlVtdeU" target="_blank">http://www.youtube.com/watch?v=Xte1rlVtdeU</a>

Thursday 22/3/2013:

Deadlifts: 225x4x4
255x2x2 (Both sets for speed, both recorded)
285x2 (unfortunately not recorded)
225x15 (near failure, last one wouldn't have come up. See vid)

Kettlebell Swings: 50x8, 25x8 (no rest between dropping weight, just between larger sets. )
50x8, 25x8
50x8, 25x8

4 minutes rest between all sets of deadlift. Here's some of the vids. All with an extra long t-shirt to mess with my proportions haha.

<a href="http://www.youtube.com/watch?v=griXH9in8Hs" target="_blank">http://www.youtube.com/watch?v=griXH9in8Hs</a>

<a href="http://www.youtube.com/watch?v=EIYyhuy-6fQ" target="_blank">http://www.youtube.com/watch?v=EIYyhuy-6fQ</a>

<a href="http://www.youtube.com/watch?v=I0yiqoPyvg4" target="_blank">http://www.youtube.com/watch?v=I0yiqoPyvg4</a>

EDIT: For those wondering, yes those are socks on my feet and socks alone. Was wearing dress-like shoes earlier that were poor for lifting. We were running low on time before heading to the gym, so my friend suggested I try barefoot... so I did.

LBSS · « **Reply #507 on:** March 23, 2013, 01:23:27 pm »

my freshman year at michigan it snowed 4-5 inches on april 24 or so.

Zetz · « **Reply #508 on:** March 23, 2013, 03:38:21 pm »

Quote from: LBSS on March 23, 2013, 01:23:27 pm

my freshman year at michigan it snowed 4-5 inches on april 24 or so.

It's never been quite like that here, bit it has snowed later in the track season in the middle of meets before. I remember getting some invitationals delayed by a day over snow a few years ago.

Ryno2892 · « **Reply #509 on:** March 24, 2013, 09:17:47 am »

Awesome facility, damn you Americans

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Author Topic: Scrawny to Brawny Journal (Read 140258 times)

vag

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LBSS

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Zetz

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Ryno2892

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Zetz

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Zetz

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Zetz

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Zetz

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Zetz

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Zetz

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Ryno2892

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Zetz

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LBSS

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Zetz

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Ryno2892

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