maxmuscleabb
Novice Bodybuilder
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The Bodybuilders Creed
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Post by maxmuscleabb on May 16, 2006 23:14:12 GMT -5
Hey everybody,ive finally decided to start a journal here online. I chose this site because Tim helped me out last year with my cutting phase,and this is one of few boards that excludes the talk of drugs or advice of training on them,etc. I'm all about being natural,so its a good deal. I've been training serious since 2000 and had injuries that had me sitting out 2003 and i didnt really start back training till june of 2004 with the 8x8 system to get my injuries strengthened. This past year has been good with progress,but the past 6 months other obligations have made my training slack. After finally graduating college,finishing student teaching, i can finally get back to training and dieting seriously. I hope to keep this log as a reference and a checkpoint to keep myself getting to the gym 4 days a week and my diet on track,as well as tracking my progress.
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maxmuscleabb
Novice Bodybuilder
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The Bodybuilders Creed
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Post by maxmuscleabb on May 16, 2006 23:21:07 GMT -5
Right now i stand 196lbs. at 5'8 with a small frame. I'm 13-15% fat using calibers. I started out at 145 in 2000 and gained good weight until the injuries,i gained about 10lbs of bad weight,and am still trying to get rid of it through more of a body transformation,instead of just weight loss. In the process i managed to go from 184lbs. to 197lbs. from may 2005 till present where i sit at 196lbs. I kept the same bf throughout,but lost none,so it was a success in one aspect,and failure in another. I guess for me hitting the weights and food after a long layoff shocked my body into gaining more size,which i shouldnt,cant complain about. I have been lifting for 2 weeks on my current program using Stuart McRoberts theory of gaining momentum to keep gains going throughout the cycle. So the 1st week was basically just warming up and getting back into it,and the second was using progressively heavier weights.
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maxmuscleabb
Novice Bodybuilder
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The Bodybuilders Creed
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Post by maxmuscleabb on May 16, 2006 23:31:26 GMT -5
So......this week ive started hitting it hard again with 4 sets of 12,10,8,6 reps. Keeping it to 5 exercises each workout with some abs in the beginning and end of each workout. My weights are written a little different than everybody elses. If i say for incline barbell bench: 70x10,that means i had 70lbs on each side of the barbell or the same goes for db's,whatever amount for each side,for machine exercises like pushdowns,the number is for the weight used on the stack,easier/less math this way. Workout looks something like this:
M- Chest/Shoulders Standing Calves S/S Rope Tucks Incline Barbell or DB-if no one to spot me on barbell Flat DB Bench Flat DB Flyes DB Shoulder Press Side Laterals
T- Back-Rope Tucks Wide-Grip Pulldowns T-Bar Rows DB Shrugs Reverse Grip Pulldowns Hyperextensions w/weight/2 sets of V-Pulls
W-OFF
TH- Arms Alt. DB Curls Pushdowns Pullover Skulls Barbell Curls Close-grip Bench S/S w/Cable Curls
F- Legs Squats Ham Curls Leg Extensions Stiff-leg Deadlifts Standing Calves
I always start with some type of abs,usually rope tucks and some rotator cuff work with db's and lots and lots of stretching,especially on chest/shoulder day and back day. I also stretch a ton during my workouts,probally more than needed,but since my injuries,im over cautious about injury.
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maxmuscleabb
Novice Bodybuilder
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Post by maxmuscleabb on May 16, 2006 23:37:32 GMT -5
5/15/06-Mon.-Felt great,good pump
Chest/Shoulders Incline Bench- 70x8 Flat DB Bench- 95x6 Flat Flyes- 65x6 DB Shoulder Press- 65x4 Side Laterals- 30x12 Rope tucks-4 sets between sets No Cardio
5/16/06-Tues.-light headed/pressure headache Arms Alt. DB. Curls-55x10 Pushdowns-125x8 Pullover Skulls- 35x10 Barbell Curls- 30x8 -cut workout short because of feeling light headed.
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Post by Intensity on May 19, 2006 14:17:18 GMT -5
Great progress already since 2000 maxmusclebb! I like your training program and your attitude toward training (at least, from what i read until now ![:D](//storage.proboards.com/forum/images/smiley/grin.png) ) Good luck! Mo
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maxmuscleabb
Novice Bodybuilder
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The Bodybuilders Creed
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Post by maxmuscleabb on Jun 19, 2006 10:32:14 GMT -5
June 19, 2006-Chest/Calves
Incline Barbell- 1x12, 1&10x10, 72x8, 75x6 DB Bench- 50x12, 65x8, 95x5 DB Flyes- 30x12, 40x12, 60x6 Pullovers- 55x12, 55x12 Standing Calves- 1x12, 70x12, 2&25x12, 3x12, 1x17
ABS-rope tucks-2 sets- 70lbs.x20 Hyperextensions-1 set-BWx20
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maxmuscleabb
Novice Bodybuilder
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The Bodybuilders Creed
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Post by maxmuscleabb on Jun 19, 2006 10:36:44 GMT -5
My plan of attack. ![>:(](//storage.proboards.com/forum/images/smiley/angry.png) Trying to keep calories decently restricted,but not carb cycling like in the past because i need the extra energy/carbs for work. I'm currently 193lbs. 1. 6 egg whites, 1 whole egg 1/2 cup dry oatmeal 2. Water Protein Shake 3. 7oz. Chicken Breast 1 cup rice cooked 4. Can of Tuna 1 cup rice cooked (Post Workout) Water Protein Shake Large Baked Potato 5. 7oz. Chicken Breast 6. Water Protein Shake 7. 1 Cup 1% Cottage Cheese Calories:2120 Protein:248g (48%) Carbs:173g (30%) Fat:51g (22%)
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Post by mrky03 on Jun 19, 2006 18:46:56 GMT -5
Good going max! Thats a pretty tight diet you've got going there! Looks like you're on track! Keep posting.
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Post by TNA on Jun 19, 2006 19:18:41 GMT -5
Good stuff Max!!
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Post by Tim Wescott on Jun 19, 2006 21:27:28 GMT -5
Good solid diet and training regimen.
Looking forward to future postings!!
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Post by Hoopie on Jun 19, 2006 22:09:16 GMT -5
Looks great max! Looks like you got your ducks in a row my friend. Good Luck! I'll be following ya!
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Post by Mark Mills on Jun 22, 2006 20:19:36 GMT -5
Max (Ryan), We've got to get together with Jeremy (Sal Paradise) and Scott (Jcdeadlift) and go back to Tough Bodies!
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maxmuscleabb
Novice Bodybuilder
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The Bodybuilders Creed
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Post by maxmuscleabb on Jun 28, 2006 17:11:12 GMT -5
June 21,2006-legs Front Squats- 1x12,1x12,1&10x12, 70x8, 2x7 Leg Extensions- 100reps @ 40lbs. Leg Curls- 100reps@ 40lbs. Walking Lunges- short straight bar (25lbs.) - 10x 15 yds.- 2 sets Had to look back in my log ![:-/](//storage.proboards.com/forum/images/smiley/undecided.png) Trying to keep this up. ;D
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Post by mrky03 on Jun 28, 2006 17:18:36 GMT -5
Wow, 100 reps of leg extensions!
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maxmuscleabb
Novice Bodybuilder
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Post by maxmuscleabb on Jun 28, 2006 17:21:01 GMT -5
June 26, 2006- Chest/Back @ University of Akron Bench Press- 1x12, 80x10, 2x9, 70x8, 1x11-this set was to the neck Incline DB- 50x12, 60x10, 80x8 Crossovers- (stack #'s- 1-12) 3x14, 5x12, 7x10 DB Pullovers- 50x12- 2 sets Pulldowns- 108x12, 135x12, 156x12 Corner Rows- 70x12, 2x12, 2@25x10 DB Shrugs- 60x12, 80x10 Hit the hot tub! Too bad we dont have one of those in my gym in Wooster. Up to date on my workouts. ![:D](//storage.proboards.com/forum/images/smiley/grin.png)
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Post by Tim Wescott on Jun 28, 2006 20:12:03 GMT -5
Good workouts Ryan,and the 100 rep leg extensions must have been a bitc* to do!!
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maxmuscleabb
Novice Bodybuilder
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Post by maxmuscleabb on Jun 29, 2006 13:33:58 GMT -5
Thanks Tim! The extensions sure did burn,and made me one sore dude for about 3 days afterwards. Doing the 100 rep ham curls made it equally as bad on both sides of my legs. I just try to think of something else while im doing them,or just convince myself that i love the burn. ![::)](//storage.proboards.com/forum/images/smiley/eyesroll.png)
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Post by Tim Wescott on Jun 29, 2006 15:12:30 GMT -5
Pain is a good thing,unless it`s injury related.
I`ll have to try those 100 reppers myself soon...........sounds enjoyable!! ;D
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maxmuscleabb
Novice Bodybuilder
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Post by maxmuscleabb on Jun 29, 2006 18:43:53 GMT -5
June 29, 2006- Shoulders/Arms DB Shoulder Press- 25x23, 30x14, 40x12, 55x10 s/s 25x12 Side Raises- 15x14, 20x12, 25x12 Front Raises- 15x14, 20x12, 25x12 Rear Raises- 25x23 E-Z Bar Curls- 25x12, 30x12, 40x8 Pushdowns- 60x12, 80x12, 100(Stack)x12 Alternate DB Curls- 30x8, 40x8 Skull Crushers- 25x12, 35x12, 35x8 Nautilus Preacher Curl Machine- (free weights on each side) 25x12, 35x12, 45x12 One-Arm Tricep Extensions- 20x12, 25x12 The gym is being renivated,which i didnt know until i got there,and after about a 1/2 hr. i could taste the paint and got a little light headed, even with the big fan blowing. So i did a lot of supersets on this workout and different exercises,because some of the stuff i usually use was piled up next to eachother. Looks like i need to find another place to lift for the next two weeks before i move. Good workout though,but i dont recommend working out beside paint chips. ![:P](//storage.proboards.com/forum/images/smiley/tongue.png)
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maxmuscleabb
Novice Bodybuilder
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Post by maxmuscleabb on Jul 3, 2006 17:45:47 GMT -5
July 1,2006
At RP Fitness (valley of Akron,OH) Chest/Back/Calves Standing Calves- 120x17, 140x12, 170x12
Hammer Incline- 1x12, 70x12, 80x10 Incline Bench- 1x12,1x12,1x10 Crossovers- 50x12, 55x17 Pec Dec- 70x14, 70x14, 70x14 V-Pulls- 120x12, 130x12, 170x12 High Rope Rows (for traps/upper back)- 70x22, 100x20, 140x17 Row Machine- 80x12, 100x12, 140x12 One-Arm Cable Rows- 50x12, 60x12, 110x12 Close-grip bench- 1x12, 1x12, 1x12 Hammer Curls- 25x8, 25x8, 25x8
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