Trainer Dan Plan

[Trainerdan]

It was supposed to be "leg day" today, but the weather was just perfect for basketball ...

A few guys from work, Fern, and I all played 3 games. Very sweaty, and for some reason my left calf and my lats cramped up ...

After checking my "nutritional precritptions" book, I have decided to increase my water intake even higher, and add a calcium/magnesium supplement, a potassium supplement, and more Vitamin E to my daily routine. Hopefully this takes care of the issue.

Felt good to be on the court again ... Tomorrow is chest and back training. Lots of fun ... Going for a new personal best in the bench press ...

[Trainerdan]

Soooooo ... Got to the gym. Upper/mid-back was still sore from the cramping yesterday, so Fern and I decided that today would be chest only (you know the rule ... never train sore muscles).

Well, 3 sets into our first exercise (bench press), my elbow starts acting up. I have tendonitis that rears its ugly head every once in a while and it decided to visit me last night. I am falling apart. LOL.

Anyway, didn't get my personal best in bench but here is what I did:

Bench Press:

45 lbs. x 10 reps (warm up)
185 lbs. x 8 reps
225 lbs. x 6 reps
275 lbs. x 1 rep

I was supposed to do 275 lbs. for 4 reps, then go on to do 300 lbs. for 1 or 2 reps.

My all time personal best has been 285 for 2 reps. I plan to to 300 lbs. by the end of this month ... elbow willing.

Needless to say, I cut the workout short once I felt the elbow start to twinge. Then I got to train Fern and watch her lift.

Sunday is supposed to be leg day at the gym near Fern's house.

[Trainerdan]

10/7/01

Busy weekend at Fern's house ... Worked out at the gym Fern belongs to (well, the one closest to her house ... she also joined they gym near me). That gym is VERY well equipped!

Anyway, it was the dreaded leg/abs day, so here it goes:

Squats: warm up 8 reps x 70 lbs, 8 reps x 200 lbs, 6 reps x 300 lbs, 4 reps x 360 lbs, 2 reps x 400 lbs

Suitcase Lift: 8 x 50 lbs, 6 x 110 lbs, 4 x 120 lbs, 2 x 130 lbs

High Stance Leg Press: 8 x 180 lbs, 6 x 270 lbs, 4 x 450 lbs, 2 x 540 lbs

Leg Curls: 8 x 70 lbs, 6 x 110 lbs (aggravated left knee, so we stopped)

Back Extensions: 3 x 10 @ bodyweight

then we did abs

[Trainerdan]

Didn't do arms/shoulders as scheduled last night, so had to get up early and do them at home with Fern.

Did I mentionn that I really have a hard time with AM lifting? LOL.

Upright Rows: 3 sets of 8 @ 50 lbs.
Overhead Dumbbell Presses: 3 sets of 8 @ 30 lbs. per side
Front Raises: 3 sets of 8 @ 30 lbs.
Standing bar curls: 3 sets of 8 @ 50 lbs.
Hammer Curls: 3 sets of 8 @ 30 lbs. per side
Overhead dumbbell extensions: 3 sets of 8 @ 30 lbs.

As you can see, I have limited weight at my house, so I had to make do and slow my tempo down to make it tougher on myself. Still a good workout though ...

I am supposed to do arms with my brother later today (I train him, and jump in between his sets when our schedules match), IF he shows up today. We'll see what happens ...

Need to start getting my butt in gear for cardio. I am suppised to be doing 3 sessions per week to get ready for pre-season track work. :(

Fun fun fun

[lisaf]

Dan! I thought I knew most of the names for weight training exercises...but what the heck's a Suitcase Lift?!?! Which muscles does it work?

Thanks in advance,

Lisa

[Trainerdan]

Hi lisa ...

The suitcase lift is an old-school strength training exercise that hardly anyone uses anymore because it is so fun to do. Ask Fern. She loves them.

Anyway, here is a brief description of the suitcase lift:

Suitcase lift-

1. Set a barbell in racks at about knee height (you can also use a Smith machine set at the lowest setting ... that's what we do).

2. Adopt a position so you are side on (to the side of the bar), assume a squat position (hips back, butt out), bend your knees, grab the bar, then lift it with one hand, just like a suitcase.

3. Bend your knees as this is not a side bend, more like a short one handed deadlift.

The idea behind the move is to obviously work as a deadlift (works glutes, hams, quads, and hips) ... but since it is a one handed move, your abs will be contracting like mad to stabilize and balance you body since you will have more weight on one side of the body than you will have on the other.

It builds strength in the torso (abs/lower back) this way. Tricky tricky. LOL.

[lisaf]

ooohhhhhh...sounds like fun...NOT!!! ;)

Lisa

[fern2340]

Originally posted by lisaf
ooohhhhhh...sounds like fun...NOT!!! ;)

Lisa

:( my bum is still sore and we did them on Sunday!!! no, no fun at all! lol

[Trainerdan]

I have been VERY bad at posting to this log ... I have been sick, and busy at work. No excuse, I know.

BUT, I have been at the gym ... and since we are changing our training program tomorrow (getting into pre-season mode for basketball), I figure that this is a good place to start back up.

My weight in the off-season neared 240, which was my goal. I got 238 ... so I am happy. With the muscle came some fat (which was expected so I am gonna use the pre-season to lighten up the load so to speak.

Our training for the next 2 months looks like this:

Monday night: weights (chest/back)
Tuesday morning: speed work on the track
Wednesday morning: cardio work (moderate intensity)
Wednesday night or Thursday night: weights (shoulders/arms)
Thursday morning: cardio work (higher intensity/intervals)
Friday morning: cardio work (moderate intensity)
Friday night: weights (legs)
Saturday: REST
Sunday: drills/agility work

My diet is going from my off-season "eat anything and everything in an effort to add mass" diet, to a lower carb/higher protein plan.

Calories are gonna be around 3,600 for me per day, spread over 7 meals (4 being THERMOPLEX meal replacement shakes that I get customized to the calories/protein/carbs that I want ... and it costs the SAME as regular shakes!)

I will be taking a fat burner in the mornings, as well as my multi, 1200 IU of Vitamin E, 1000 mg of Vitamin C, 500mg potassium, 500 mg magnesium, a ZMA supplement before bed, creatine at 5g per day, and lots and lots of L-glutamine to help with my recovery (I need it all to keep up with that young chick that I workout with). :)

This should be a great training cycle for me and I am looking forward to carving up all of this mass that I have accumulated over the last 12 weeks of "bulking" and emerging as a stronger, more powerful player than I was this summer.

Stay posted ...

[Trainerdan]

OK ...

On 11/5 : Chest and Back

Incline Press - warm up with 90 lbs, 6 reps ~ 180 lbs., 5 reps ~ 240 lbs, 4 reps ~ 260 lbs, 3 reps ~ 270 lbs.

Assisted Pullups - 6 reps ~ 100, 5 reps ~ 100, 4 reps ~ 90, 3 reps ~ 80

Seated Rows - 6 reps ~ 100, 5 reps ~ 120, 4 reps ~ 150, 3 reps ~ 170

Decline Bench Press - taken by some guy who hogged the machine and read a magazine between sets. :nono: No manners, I tell ya.

Weighted Back Extensions - 3 sets of 10 reps holding 10 lbs.


On 11/6: AM cardio

15 mins bike, 5 mins elliptcial.


On 11/7: Rest Day


On 11/8: Shoulders and Arms

Shoulder Press: warm up with 50 lbs, 6 reps ~ 100, 5 reps ~ 120, 4 reps ~ 150, 3 reps ~ 190

Upright Row; 6 reps ~ 100, 5 reps ~ 110, 4 reps ~ 120, 3 reps ~ 140

Dips: 6 reps ~ 100, 5 reps ~ 90 (left shoulder acted up, so I stopped there)

Hammer Curls: 6 reps ~ 30, 5 reps ~ 35, 4 reps ~ 40, 3 reps ~ 45

Triceps Pressdowns: 6 reps ~ 70, 5 reps ~ 80, 4 reps ~ 90, 3 reps ~ 100


On 11/9: BIG DAY!!

Today we have 3 workouts to do ... speed work in the AM, drills in the afternoon, and a leg workout tonight.

Already did the speed work on the track. No fun at all. Did 3 sets of 400 meter sprints, taking a good rest between sets.

My times were:

Lap 1 - 1:24 (one minute, 24 seconds) -- 3 minute rest

Lap 2 - 1:26.5 -- 3 minute rest

Lap 3 - 1:34

Stretched out, then headed home to eat breakfast .... mmmmmm ...

[Trainerdan]

11/12:

Incline Press: 10 x 50lbs. warmup, 6 x 100 lbs, 5 x 150 lbs., 4 x 200 lbs., 3 x 250 lbs.

Assisted Pull-ups: 6 x 130 lbs, 5 x 130 lbs, 4 x 130 lbs, 3 x 140 lbs

Seated Rows: 6 x 100 lbs, 5 x 130 lbs, 4 x 160 lbs, 3 x 200 lbs

Decline Bench Presses: 6 x 90 lbs, 5-4-3 reps sets all at 180 lbs.
this is because my left wrist started to bother me.

Weighted Back Extensions: 3 sets of 10 reps all at 10 lbs.

11/15:

Shoulder Press: 6 x 100 lbs, 5 x 130 lbs, 4 x 150 lbs, 3 x 200 lbs

Upright Row: 6 x 110 lbs, 5 x 120 lbs, 4 x 130 lbs, 3 x 140 lbs

Weighted Dips: skipped due to wrist.

Hammer Curls: skipped due to wrist

Pressdowns: 6 x 70 lbs, 5 x 80 lbs, 4 x 90 lbs, 3 x 100 lbs

11/16:

1/4 squats: 6 x 210 lbs, 5 x 310 lbs, 4 x 380 lbs, 3 x 390 lbs

Hamstring Curls: standing was broken, so we used seated after 1st set of standing .... 6 x 50lbs (standing) .... 5 x 100 lbs (seated), 4 x 110 lbs, 3 x 120 lbs

Reverse Leg Press: 6 x 75 lbs, 5 x 125 lbs, 4 x 137.5 lbs, 3 x 150 lbs

Weighted Crunches on Exercise Ball: 3 sets of 10 at 10 lbs.

Twist Crunch on Exercise Ball: 3 sets of 10

Reverse Crunch: 3 sets of 10

11/19:

20 mins of empty stomach AM cardio on Lifecycle ... felt GOOD!!

11/20:

Got a massage this morning, which was MUCH overdue. A great end to a wonderful 3 day getaway. :cool:

Had to skip arm work this week due to injury to biceps ... a result of falling down the stairs in the middle of the night Friday night. Normal people would get a sore butt or ankle, but not me ... I have to be the diffucult one and get an injured left biceps. :spin:

It's getting better with each day and I can move it more and more each day. Hopefully I can do upper body work next week. Until then, it's all leg work for Dan.

[Trainerdan]

For the first time in a week, I am able to train upper body. My left biceps was sore for 4 days or so, then my right biceps became sore ... I think from me overcompensating by using my right for EVERYTHING. Anyway, it is still a touch tender, as I found out when I tried doing pullups today. Pressing exercises and triceps moves I was OK on, but no pulling motions yet. Maybe it'll be OK on Friday for biceps/shoulders.


Anyway, here's the workout:

INCLINE CHEST PRESS: 10 x 50 lbs (warmup); 6 x 100 lbs, 5 x 150 lbs, 4 x 250 lbs, 3 x 290 lbs (got 2)

PULLUPS: 1 set of 6 ... felt pulling in biceps and bagged it.

PEC FLYES: 6 x 90 lbs, 5 x 100 lbs, 4 x 120 lbs, 3 x 150 lbs.

TRICEPS PRESSDOWNS: 6 x 70 lbs, 5 x 80 lbs, 4 x 90 lbs, 3 x 100 lbs.

Gonna motivate my lazy butt to do AM cardio tomorrow morning, which should be interesting ...

[Trainerdan]

Woke up, popped my LipoK, waited 20 mins, and did my 20 mins of AM cardio on the bike.

I am a swety mess right now, so I am gonna hop in the shower and then drink my "breakfast" ... strawberry protein shake.

[Trainerdan]

11/30: Arms

Biceps dumbbell curls: 6 x 25 lbs, 5 x 30 lbs, 4 x 35 lbs, 3 x 40 lbs.

(still taking it easy because of the nagging wrist injury)

Seated triceps dips: 6 x 100 lbs, 5 x 120 lbs, 4 x 140 lbs, 3 x 200 lbs

15's: 15 x 40 lbs, 15 x 50 lbs, 5 x 60 lbs (wrist0

Underhand single arm triceps cable extensions: 6 x 70 lbs, 5 x 80 lbs, 4 x 90 lbs, 3 x 100 lbs

12/2: Bonus workout day . My brother was itching to go to the gym, so I went with him and got in some bonus chest work. I need it. :)

Incline Chest Press: INCLINE CHEST PRESS: 10 x 50 lbs (warmup); 6 x 100 lbs, 5 x 150 lbs, 4 x 250 lbs, 3 x 290 lbs (got 4!!!)

Pec Deck Flyes: 6 x 90 lbs, 5 x 100 lbs, 4 x 120 lbs, 3 x 150 lbs.

Dumbbell shrugs: 3 sets of 8 x 50 lbs.

After work, some of the guys wanted to play basketball, so we went to a nearby court and played a game of 3-on-3 halfcourt ... and then got asked to play in a full court game which went well.

A very physical day, considering I expected it to be a rest day. Guess I will be resting tomorrow, especially since my usual lifting partner is in Arkansas for a few days and I will be going solo. :cry:

Tonight I am planning out my diet strategy for January and beyond, as well as putting together an exercise bench that has been waiting to be assembled for a month or so now.

Next workout is arms on Tuesday ... but I will be doing AM cardio tomorrow.

[Trainerdan]

OK, let's get this thing caught up ...

12/8:

Incline Bench Press: 3 sets of 12 at 180 lbs.
One Arm Row: 3 x 12 ~ 40, 50, 50
Shoulder Press: 3 x 12 ~ 90
Triceps Pressdown: 3 x 12 ~ 70
Leg Press: 3 x 12 ~ 350
Seated Calf Raise: 3 x 12 ~ 90
Back Extensions: 3 x 12 ~ bodyweight

12/10:

Incline Bench Press: 3 x 12 ~ 140, 230, 230.
One Arm Row: 3 x 12 ~ 50
Shoulder Press: 3 x 12 ~ 90, 160, 160
Triceps Pressdown: 3 x 12 ~ 80
Leg Press: 3 x 12 ~ 200, 300, 380
Seated Calf Raise: 3 x 12 ~ 90, 125, 125
Back Extensions: 3 x 12 ~ bodyweight

12/11:

20 mins. AM cardio

Hanging Knee Raise: 3 x 12 ~ bw
Crunches: 3 x 12 ~ bw
Cross-touch Crunch: 3 x 12 ~ bw

12/12:

Standing EZ Bar Curls: 3 x 6 ~ 90
Negative DB Preacher Curls: 3 x 6 ~ 35
Standing Cable Bar Curls: 3 x 6 ~ 85

12/13:

20 mins AM cardio

Machine Ab Crunch: 3 x 15 ~ 100, 150, 150
Hanging Knee Raise: 3 x 15
Weighted Cross Overs: 3 x 15 ~ 10
Straight Leg Crunch: 3 x 15

12/14:

Incline Bench Press: 3 x 12 ~ 150, 160, 160
One Arm Row: 3 x 12 ~ 55
Shoulder Press: 3 x 12 ~ 100
Triceps Pressdown: 3 x 12 ~ 70
Leg Press: 3 x 12 ~ 350
Seated Calf Raise: 3 x 12 ~ 90
Back Extensions: 3 x 12 ~ bodyweight

12/17:

Incline Bench Press: 3 x 12 ~ 150, 160, 175
One Arm Row: 3 x 12 ~ 60
Shoulder Press: 3 x 12 ~ 100, 120, 130
Triceps Pressdown: 3 x 12 ~ 70, 70, 80
Leg Press: 3 x 12 ~ 200, 350, 350
Seated Calf Raise: 3 x 12 ~ 90
Back Extensions: 3 x 12 ~ bodyweight

12/18: Extra Leg Work

Leg Extensions: 4 x 12 ~ 150
Leg Presses: 4 x 12 ~ 450
Standing One-leg Curls: 4 x 12 ~ 80

12/19:

Standing EZ Bar Curls: 3 x 6 ~ 90
Negative DB Preacher Curls: 3 x 6 ~ 40
Standing Cable Bar Curls: 3 x 6 ~ 90, 90, 100

12/20 - 12/26 Took off as rest week, which is good to do every 8 weeks or so to allow the body to recover from any small nagging injuries. It also allows your body to COMPLETELY recover, since recovery is not only just muscular and energy recovery, but also hormonal recovery and nervous sytem recovery as well. Maybe I'll post an article on that someday ...

12/27:

Incline Bench Press: 3 x 12 ~ 160, 180, 180
One Arm Row: 3 x 12 ~ 55, 60, 60
Shoulder Press: 3 x 12 ~ 100, 110, 120
Triceps Pressdown: 3 x 12 ~ 70, 70, 80
Leg Press: 3 x 12 ~ 350
Seated Calf Raise: 3 x 12 ~ 135
Back Extensions: 3 x 12 ~ bodyweight

For the first of the year, and also since Fern and I will be going to Hawaii in February, we had to make changes to the program we designed. Now, since this trip was unplanned, fat loss is the focus.

Back to the ol' CKD and daily AM cardio. Weight training is goung to be superset oriented. Focus is placed on fat loss, and not muscle gain, since now we are looking to just keep what we have built the past few months.

1/2/02:

20 mins AM cardio (elliptical)

1/4:

Incline DB Press/Incline DB Flye superset: 3 x 8 ~ 30, 30, 40
Narrow Grip Pulldowns/Pressdowns superset: 3x8~ 160/80
Leg Extensions: 3 x 8 ~ 100, 120, 150
Leg Press (high & tight stance): 3 x 8 ~ 200, 250, 300
Back Extensions: 3 x 8 ~ 10

1/6/02:

Cardio: 25 mins on Elliptical ... gym was super crowded today. They are forecasting snow here tonight, so I guess everyone decided to go to the gym this afternoon. Had to wait 10 mins to get on ANY cardio equipment, but finally an elliptical opened up. I was a sweaty mess by the time I left ... Love those intervals :)

Start the CKD diet officially tomorrow.

[fern2340]

Hey, you do workout!!!!

:) tee hee hee

[Trainerdan]

yeah yeah ... I DO workout, just have a hard time posting it all the same day ... I have to get better at that ...

Besides, sometimes this tall girl gets to my computer first ... ;)

[Trainerdan]

Woke up and hopped on the scale ... 227. :D

Even though my goal weight says 225, I am gonna keep going until I like the way it looks (as close as I can get to a 6 pack before Hawaii and all that) ... so we'll see where the number ends up.

No snow last night ... but they are calling for it today.

Time for AM cardio, and then to make my "breakfast" a protein shake made with cream, water, and a scoop of NitroTech, MetRx Protein Plus, and also VegeFuel.

(Totals are about 360 cals per shake, 47g protein, and 18g fat). I am also going to be taking an EFA supplement with each one which will provide 3g of essential fatty acids.)

Other supplements during the CKD will include LipoK, Vitamin C (1000 mg per day), Vitamin E (1200 IU per day), Glutamine (10g before bed), Potassium (500mg), Magnesium (500mg), and of course, a multivitamin.

Gonna go do cardio now, and then weight training later today when Fern gets here ...

[Trainerdan]

Morning Cardio: 25 mins on Elliptical

Weights in PM, no Fern (she's a little sick today ...):

Incline DB Press/Incline DB Flye superset: 3 x 8 ~ 30, 40, 50
Narrow Grip Pulldowns/Pressdowns superset: 3x8~ 150/80, 170/90, 180/90
Leg Extensions: 3 x 8 ~ 120, 150, 170
Leg Press (high & tight stance): 3 x 8 ~ 350, 390, 390
Back Extensions: 3 x 8 ~ 25

Then went tanning ... and sang "All by myself" the whole time ... :p

[Trainerdan]

1/8/02:

No morning cardio today ... alarm didn't go off. :mad: So, I did 25 mins of moderate intensity cardio after work tonight (5:15 pm).

Still turned into a sweaty mess, so all was good.

"Stalker Guy" was in the gym today ... some guy that keeps following me around when Fern and I lift and "copies" the exercises we do, and tries to lift the same weight I do (when he is actually there ... not often thank God) ...

Anyway, he was on a recumbant bike at the front of the cardio deck and kept turning full-around to look at me ... like 8 times. I am tempted to go ask him what his issue is ... and if I didn't use to work there, I would probably just get nasty with him.

But if this continues I am gonna get in his face. It's just creepy.

[itsjoyful]

omg dan!!! i'm lmao. every gym, no matter where you go, has someone like this. we have a guy here who is doing some sort of hiit/massive lifting program going on. whenever he walks into the gym, he opens every window no matter who is there or what the temperature is. one time i had no idea he was so freaky and i closed the window above me. he came off his bike and opened it, then went back across the room and got back on the bike.
he never makes eye contact with anyone, but whenever a girl is in the room, he grunts really loud.
takes all kinds, eh. i think you can make your's more of a compliment since he's trying to be just like you.
regards,
brenda

[Trainerdan]

1/9/02:

AM Cardio: 25 mins on elliptical ... dragged through it. Safe to say I am carb depleted ...

PM Weights: BICEPS DAY!!

Standing Cable Bar Curls: 3 x 8 ~ 80, 90, 100

Seated DB curls, offset grip: 3 x 8 ~ 30, 35, 35

21's: 2 x 21 ~ 40, 50

Good pump, felt good ... then went tanning ... Stalker was in the gym, but was with Mrs. Stalker I think so he was on good behavior.

[Trainerdan]

1/10/02:

25 mins elliptical, intervals, in PM. Excellent workout, felt great. Could have gone another 15 mins easily, but decided I will stick to my schedule.

Had an Isopure immediaely after, and in a half hour my stomach felt upset. I figure I got a "bad" one. Felt nauseous all night, so didn't eat anything after 6:30 pm. Went to bed at 10:00 ...

1/11/02:

Morning weigh in .... 221 :D I know alot of it is water, but it's nice to see things are going as planned.

No morning cardio today ... I have to audition for the game show Jeopardy at 9:00 am ... and I still feel a little "off".

Weights tonight w/ Fern, and then the CARB-UP!

[Trainerdan]

1/11 PM:

Incline DB Press/Incline DB Flye superset: 3 x 8 ~ 40, 50 50
Narrow Grip Pulldowns/Pressdowns superset: 3x8~ 150/80
Leg Extensions: 3 x 8 ~ 120, 150, 170
Leg Press (high & tight stance): 3 x 8 ~ 350, 390, 390
Back Extensions: 3 x 8 ~ bodyweight

I dragged through this workout, and probably could have napped after the Pulldowns/Pressdowns superset. Definately see a difference in performance when glycogen is depleted.

Went tanning.

1/12 - 1/13: REST DAYS!!

1/14:

Morning weigh-in = 226, due to carb-up and glycogen supercompensation effect.

Incline DB Press/Incline DB Flye superset: 3 x 8 ~ 40, 50, 55
Narrow Grip Pulldowns/Pressdowns superset: 3x8~ 150/80, 160/80, 180/90
Leg Extensions: 3 x 8 ~ 150, 170, 200
Leg Press (high & tight stance): 3 x 8 ~ 300, 350, 390
Back Extensions: 3 x 8 ~ 25

Went tanning.

Also, did 10 mins using the IGIA ab electrode thing. Don't know if it will make a difference, but I get alot of questions about it so I figured Fern and I will give it a go and see what happens.

1/15:

25 mins AM cardio, empty stomach and on LipoKinetix. Sweaty mess.

[Homegirl]

Didn't know where else to post this but . . .

:Party:

Happy B-day TrainerDan. Is Fern spoiling you today?

Have a good one.

[fern2340]

:) Of course!!!

I have plans for this evening but I haven't told Dan yet. I can't wait until he's done work!!!!!!!! LOL

I'm such a kid. I think I like giving presents and doing things for other people more than my own birthday!

[Trainerdan]

Well, today is the start of a very intense, very disciplined 12 weeks for me ... I am planning on competing in a bodybuilding show NEXT year, so I am getting started now.

To place well, I figure I need to muscle up a bit up until 4 months before the show, and then I will concentrate on bringing it all together for superlow bodyfat %.

My goal for the next 12 weeks is to add about 5 - 10 pounds of lean body mass, and try to drop my bf% down a point or two.

My diet is gonna be strict, boring and full of supplements. LOL. But ya gotta do what ya gotta do, right? For those interested, my diet is in my Daily Journal (http://forum.lowcarber.org/showthread.php?s=&threadid=6771&pagenumber=3) .

Here's me exercise for the day:

Got to wake up a bit late since I am off work today. Morning cardio was at 9:00 am instead of the usual 6:00 am. Felt nice. :)

Cardio : 30 minutes on the Lifefitness Cross-trainer elliptical. Burned 410 cals at Level 4, manual. Used LSD type training (long slow duration), moderate intensity.

Weight training : Today is the first day of a new program for me, so the weights are a little low. They'll go up, just watch. LOL. Today was Chest/Triceps/Gastocs

Incline Chest Press Machine: 12 x 130 lb, 8 x 160, 6 x 190, 6 x 220

Flat DB Chest Press: 3 sets of 6 x 70 lb dumbbells.

Flat DB Flyes: 3 sets of 8 x 40 lb.

Flat DB Pullovers: 3 sets of 8 x 40 lb.

Triceps Pressdowns SUPERSET with bar dips: 3 sets of 6 x 80 lb & dips are at bodyweight.

Heavy Standing Calf Raises: 4 sets of 8 x 180 lbs.

Light Standing Calf Raises: was supposed to do 4 sets of 15 reps x 90 lb, but only could do 3 sets of 15 reps. The motion of the calf raise was causing a strecthy feeling on my plantar fascia (bottom of foot), which got uncomfortable so I stopped.

During the flyes, my left elbow felt tight. It seems I can never get away from that damn tendinits. I am gonna switch from DB flyes to Pec Deck flyes probably to avoid the stress on my elbow.

[Trainerdan]

BACK DAY

Was able to get to the gym a bit earlier than usual since we got out of work early. :)

Chest is a little sore from yesterday's fun (good sore), and I have noticed that my wrists got sore too. :mad: No fun. Time to start taping them up again ... What a pain in the butt. I'm getting old. :(

Anyway, here's the damage:

WEIGHT TRAINING:

Chin-ups : 4 sets, neutral grip. Got 6, 6, 6, 4.

Deadlifts : 3 sets of 10 x 135, 145, 155

Haven't done them in a LOOOOOONG time. I used to get 335 for 3 reps, so I expect to see those numbers jump up withing the next 4 weeks.

Barbell Bent-over rows : 12 reps x 95 lbs, 10 reps x 105, 8 reps x 145 lbs.

Reverse-grip Pulldowns to the front : 3 sets of 8 x 160 lbs.

Pullovers : 3 sets of 10 x 50 lb. dumbbell

CARDIO:

Did 10 minutes after weight training. Burned 82 calories on the StarTrac Elliptical, manual setting, level 1. I suspect that the calculations by the machine are wrong ... I KNOW I burned more than 82 cals but that's what it said ...

[paulwales]

Neat to hear about your goal and your commitment. What competition are you planning on participating in?

I'll be watching and cheering you on! :hyper:

[Trainerdan]

Looking at the Mr. South Jersey ... 2003! I need the time to get prepared the RIGHT way. Any contest in my area in August - October 2003 will do, and Mr. South Jersey is usually held somewhere in there each year ...

Thanks for stopping by, Paul. :)

[Trainerdan]

Rest day, no exercise.

Chest, midback, rear delts, and hamstrings are all sore today. :(

[Trainerdan]

Chest a touch sore, back and rear delts still sore. Hams/glutes a little sore still.

No weights or cardio. Played basketball for about an hour ... 3 games of "Roughhouse". Broke a light sweat. Won the first game, lost the next 2 (to Fern!). :p

[Trainerdan]

Light cardio at home (bike) in AM.

Did biceps/triceps/medial delts in PM:

Preacher Curl Machine : 8 x 90, 6 x 110, 4 x 125 lbs.

High Isolation Curls : 8 x 90, 6 x 110, 4 x 120

Triceps Extension : 8 x 50, 6 x 110, 4 x 130

Lateral Raise : 8 x 90, 6 x 120, 4 x 160

This is not the arm workout I have planned for this training cycle, but since I was so sore from the chest and back work from earlier this week I decided to go easy on arms until my body adapts to the new training volume.

When soreness from Mon/Tues starts to be less severe, I will add more intensity to the arm work.

Out of the gym for the weekend!

[Trainerdan]

Bodyweight (after weight training and cardio): 223 lbs.

Hmmmm ... got up early enough to do AM cardio, but while I was waiting for the AdipoK to kick in, I logged on to the board here and lost track of time. :doah: SO, no morning cardio for me today. Figured I would do it after weight training. Fun fun fun.

Today is chest/triceps day. The gym was insanely busy, so my order for exercises was out of whack, and there was NO chance of doing supersets with the pushdowns/dips. Still a good workout though, even though Fern was missing (she starts back to class tonight, Summer Semester :( )

WEIGHT TRAINING:
Here's what the workout looked like, rest between sets is 90 secs:

Flat bench DB press : 2 sets x 10 reps ~ 35 lb. dumbbells (warm), then 3 sets of 7 x 70 lb. dumbbells.

Incline Chest Press : 12 x 130 (got 10), 8 x 170, 6 x 200 (got 5), 4 x 240 (got 2) ... Isn't it funny how switching the order will affect your strength levels ... LOL. ;)

Pec Deck Flyes : 3 sets of 9 x 120 lbs.

DB Pullovers : 3 sets of 7 x 50 lbs.

Triceps Pushdowns : 3 sets of 7 x 80 lbs.

Bar Dips : 3 sets of 7 x bodyweight

By the end of this workout my chest was tight (good thing), and my triceps felt like they were gonna pop off of the back of my arm. Good workout.


CARDIO TRAINING:

20 minutes post-weights, on recumbant bike. Went 1.05 miles, burned 105 cals, although the machine never asked me my bodyweight so it is probably assuming I am like 175 lbs. or something. Anyway, felt good to get moving.

Gotta be sure to do AM cardio tomorrow though ...

[fern2340]

Originally posted by Trainerdan
[B]Still a good workout though, even though Fern was missing (she starts back to class tonight, Summer Semester :( )


:( I much more enjoy lifting when I have a partner!!!!

No lifting for me on Monday, must do some today!!!

You are going to be even more big and buff the next time I see you!!! ;)

[AngelaR]

My copy of your metabolism book arrived today. Thanks so much for publishing it, and for the personal encouragement you included! :p It's much appreciated.

[Trainerdan]

No problem ... Thanks for purchasing it ... If you need help on anything in it, by all means e-mail/PM me ...

[sahm*i*am]

hi,
I've been reading a lot of posts by you (and Fern), and you guys seem to know what you're talking about! :D
I also visited your website, and I would really like a copy of your book, but I don't have a credit card anymore (it's been used and abused..). So I was wondering... do you have a Paypal account I can send it to? If not, can I send you a M.O.?
Another question.... I have at least 70lbs to lose (ideally 90lbs). I've been on Atkins now for a little over a week, and it's going well so far. I had a baby a month ago, and I've been taking walks with my 2 daughters in the stroller, but haven't started working out yet. When can I start lifting weights again? Although I feel fully recovered and I feel up to it, I've read in pregnancy fitness books to wait at least 6 weeks to start lifting weights... so should I wait another 2 weeks before starting a workout schedule?
Oh, also, do those scales that read your bodyfat % work? (I think it's called Tanita?)
If you can reply to my Q's, it would be great :roll:
Thanks,
Sunny

[Trainerdan]

CARDIO:

30 mins elliptical in AM

WEIGHTS: Chest/Triceps/Upper Abs

Incline Chest Press - 12 x 50 lbs, 12 x 130 lbs, 10 x 170 lbs, 8 x 210 lbs, 4 - 6 x 260 lbs (got 5)

Pec Deck Flyes - 3 sets of 9 x 130 lbs.

Pushdowns - 3 sets of 8 x 80 lbs.

Bar Dips - 3 sets of 8 x BW

Decline Crunches : 3 sets of 10 x 10 lbs.

Swiss Ball Crunches : 3 sets of 10 x BW

[Trainerdan]

The Dreaded Leg Day!

CARDIO : 30 mins on elliptical in AM, level 4

WEIGHTS (in PM):

Leg Press : 12 x 150 lb, 10 x 200 lb, 8 x 300 lb, 6 x 400 lb.
I alternated a high stance with a wider stance on these sets.

Squats : 12 x 90 lb, 8 x 180 lb, 6 x 240 lb, 4 x 270 lb, 4 x 320 lb (got 3).

Deadlifts : 8 x 90 lb, 2 sets of 4 x 180 lb (sweating very heavy at this point in the workout)

Leg Extensions : 8 x 120 lb, 8 x 170 lb, 8 x 200 lb.

Reverse Crunch on Rev Crunch Bench : 2 sets of 12 x BW

then biked for 20 mins at low intensity (80 rpm).

[Trainerdan]

Chest and Triceps Day

Incline Chest Press - 12 x 50 lbs, 12 x 130 lbs, 10 x 170 lbs, 8 x 210 lbs, 4 - 6 x 260 lbs (got 6)

Pec Deck Flyes - 3 sets of 6 x 140 lbs.

Pushdowns - 3 sets of 8 x 90 lbs.

Bar Dips - 3 sets of 8 x BW

[Trainerdan]

Today was Back and Traps day.

Felt kinda crappy going in. Kinda tired and out of it. Damn ketosis.

Once I got rolling in there, I was OK though.

Appetite has been out of control today.

Here's what I did in the gym:

Pullups, neutral grip : 3 sets of 8 x bodyweight

Pulldowns, reverse grip, close : 3 sets of 8 x 170 lbs.

One Arm Rows : 3 sets of 8 x 60 lbs.

Pullovers : 3 sets of 8 x 60 lbs.

Ground Base Shrugs : 8 x 240 lbs, 6 x 270 lbs, 4 x 320 lbs.

[itsjoyful]

hey Dan!

I tried to send you a pm, but your box is full, so....


thanks for your input ISSA is who I was leaning towards, but your blessing has made a tremendous difference. thank you
peace.
brenda

[Trainerdan]

Well, this week I got to the gym on Monday and tonight (thursday) ...

My program changed from a double progression split to SUPERSETS! I am using the supersets from my SUPERCUT program.

tomorrow (Friday), I have to do sprints in the AM, and then arms with Fern at night ... then I get to CARB-UP! WOO!!

Feeling strong, and even though I am focused on fat loss, I keep getting comments on my shoulders. LOL. Which is funny to me since I never train them ... well, now I am since there are shoulder moves in the supersets program.

I was asked today "Dan, think your shoulders are big enough?".

hehehheh .... "Nope."

[Metaldude7]

Looking at your 'numbers' (all ending in 0) I was wondering if you use free weights or machines. Since you mentioned 'ground based' I'm guessing HammerStrength for some exercises.... Do you prefer certain machines over others or do you mix those from Cybex, Hammer, etc?

[Trainerdan]

I use a mix of resistance. I use alot of dumbbells, some bodyweight moves, and I use some machines (Hammer Strength, LifeFitness, Strive, etc).

I will admit that I do a bad job of logging in my workouts here in my gym log, but I have a book for each month of my workouts. LOL. I guess the ones that have 5's in them don't seem to make it here. Just a coincidence I suppose. LOL.

When I am cutting I tend to use a few more machines than usual since I can go more for intenisty (negatives, stalls, etc.) and not worry about a spotter.

When I am on a mass/strength cycle, I tend to use more bodyweight + added weight moves, functional strength (sandbags, "old school" exercises, etc.), and free weights (power moves, etc) since I have the added caloric intake to justify those moves when adding strength/mass is my goal.

It's a personal thing. When I am cutting, I focus more on fat loss and cardio and keeping my nutrition/supplementation 100% on the mark. The weight training is to maintain what I have, and make progress as things get easy. I am also looking to avoid injury and give my joints a break when I cut, hence more machine work.

When I bulk, the nutrition is a bit more relaxed, and I place emphesis on my weight training. Cardio is at minumum levels, and I can put everything I have into my lifting.

That's what I have found works for me.

[aisha]

Dan
was wondering whether you might reccommend some
cutting exercises which part of your book are they in Im a bit confused
cheers
richard

[Trainerdan]

Use the program for fat loss.

The exercises themselves don't cut, but the fact that you are doing them back to back and taking very little rest will assist in the fat loss process.

[Trainerdan]

Well, bulking didn't go as planned. :(

I managed to peak at 235, but have since settled at 225. Lots has happened in life ... enough to sidetrack my off-season mass plan ... But now things have calmed (well, at least a little) and I have to look ahead and start to pull it together if I want to give a good show in late August (yes, I still plan to compete).

The next 4 weeks or so will be spent try to add a little more muscle to my frame before the slide into deep LC begins again.

If I achieve a low enough bodyfat % well before my target date, I may add in a short term bulker to pump things up again. We'll see.

I am back in touch with my bodybuilding buds, and we are doing some hanging out, and they are going to help get me ready ... as well as motivate me since they have been on stage before. Plus, they tend to call me names and that sort of thing. :p

I have well over 6 months to pull this off, and I am in decent condition now (pictures and measurements coming soon), so I have a little room to experiment in my preparation.

WORKOUTS

As far as workouts go, I am training 4x per week on weights ... cardio is 20 mins of moderate intensity work after weights.

The schedule looks like this:

Monday = Back Day :cool:
Pull-ups: 5 sets x 6-8 reps
Rows: 4 sets x 6-8 reps
Pullovers: 3 sets x 12 reps
Hammer Strength Rows: 3 sets x 15 reps
Shrugs: 3 sets x 4 - 8 reps

Tuesday = Chest Day :D
Bench Press: 5 sets x 6-8 reps
Incline Press: 4 sets x 6-8 reps
Flyes: 3 sets x 12-15 reps
Cable Crossover: 3 sets x 15 reps
Dips or Push-ups (alternate workouts): 3 sets x Failure

Thursday = Leg Day :hyper:
Leg Press: 5 sets x 6 - 8 reps (usually single leg press)
Hack Squat: 4 sets x 6-8 reps
Leg Extensions: 3 sets x 12 - 15 reps
Romanian Deadlifts: 4 sets x 6-8 reps
Leg Curls: 3 sets x 12 - 15 reps (usually seated or standing)
Calf Raises: 3 sets x 12 - 15 reps (usually standing0
Wall Squats: 3 sets x Failure

Friday = Arm Day :rolleyes:

OK, arm day is a bit funky. I train them using supersets, since they got beat up by heavy work early in the week on chest and back days.

SUPERSET #1: 3 sets through, full rest between supersets, 6 reps of each exercise ... Close grip bench press --> Skullcrushers --> Close grip bench press

SUPERSET #2: 3 sets through, full rest between supersets, 6 reps of each exercise ... Barbell Curl (usually the EZ bar) --> Reverse Curl --> Barbell Curl

On Wednesdays, and sometimes Sundays, I will do cardio and abs. I do 20 mins moderate cardio followed by abs ... 4 sets for uppers, 4 sets for lowers, and 2 sets for obliques.

[Trainerdan]

My current diet plan looks like this:

7 am: 2 packs oatmeal, 2 scoops protein, 4 tabs Ultra 40, 4 tabs of Mass Amino

10 am: Protein Shake (Infusion), plus 1 T. heavy cream, 4 tabs Ultra 40, 4 tabs Mass Amino

1 pm: Lunch (usually a family sized tuna bag and 2 pieces of fruit)

4 pm: Protein Shake, plus 1 T. heavy cream, 4 tabs Ultra 40, 4 tabs Mass Amino

6 30 pm: Workout

7:30 pm: Isopure

8:30 pm - 9:30 pm: Dinner (30 - 40g protein ... usually chicken or red meat), plus lots of veggies ... and 4 tabs of Ultra 40 + 4 tabs of Mass Amino. For dessert, another serving of fruit (strawberries or melon usually)

Before bed: 4 caps ZMA, 10g L-glutamine, 4 tabs Ultra 40

Weekends are cheat days, which means I can have what I want as long as I get my protein in.

I am using this diet until March, which is when I will start the slide down into CKD land. I should be at CKD in May.

Here is how I plan to do it:

Calories will be bodyweight x 14, Protein will be set at bodyweight x 2, Carbs at 200 grams, Fat is the remaining calories

Week 1: 200 carbs per day
Week 2: 180 carbs per day, add 5 grams fat & 8 grams protein
Week 3: 160 carbs per day, add 5 grams fat & 8 grams protein
Week 4: 140 carbs per day, add 5 grams fat & 8 grams protein
Week 5: 120 carbs per day, add 5 grams fat & 8 grams protein
Week 6: 100 carbs per day, add 5 grams fat & 8 grams protein
Week 7: 80 carbs per day, add 5 grams fat & 8 grams protein
Week 8: 60 carbs per day, add 5 grams fat & 8 grams protein

As far as thermogenics go, here is how I plan to do that:

March: E/C stack, Green Tea, CLA
April: NYC stack, CLA, Fish Oil
May: NYC stack, CLA, Fish Oil, thyroid support
June: Thyroid Support, Yohimburn, Beta3 Stimulator, CLA, Fish Oil

Well, there it all is ... Measurements and pictures coming ... as are my workout logs ... Stick around, it should be fun. :spin:

[Trainerdan]

Well, I took measurements and bodyfat and all that ... I hate coming out of "off-season" ... Anyway, I didn't expect much ... And I am kind of embarrassed to post the picture, but I assure you that big changes lie ahead.

2/3/03

Weight: 225 lbs.
Height: 6'3" (75 inches)
Bodyfat: 14.9%

Neck: 17"
Upper Chest: 43"
Lower Chest: 42"
Shoulders: 53"
High Waist: 36.5"
Waist: 36.5"
Hips: 42.5"
Right Thigh: 26"
Left Thigh: 25"
Right Calf: 16.75"
Left Calf: 16.5"
Right Arm: 14" (cold) ... 15.5" (flexed)
Left Arm: 13.75" (cold) ... 15.33" (flexed)

Abdominal skinfold: 21 mm
Thigh Skinfold: 19 mm
Chest Skinfold: 10 mm

So there it is ... Things can only get better for me at this point, so it's full speed ahead.

Here's the picture:

[hereigo]

Hey welcome back!!!
Sorry to bother you with a stupid question...but i was wondering if it makes a difference on which direction u go on the elliptical..more in calories than anything else.
PS good luck!!! i will be around later
Lee

[Trainerdan]

Hi Lee!

I never tried to experiment with it, but I don't see there being a difference in the calorie burn.

Hope things are going well with you!

[hereigo]

hey your PM box is full..come chat if u want, if not i will chat w/ u tomorrow at 9>
Lee

[hereigo]

Hi would u happen to know where i can get some really good articles on creatine and its enhancing effect in sports?? :rolleyes: (looking sheepish)
I would really appreciate it..sorry i am being a pain in your gym log
Lee

[Trainerdan]

Here's a link where I keep my info on creatine. It lists some studies, but you'll have to wade thru some reading first.

Creatine info (http://pub92.ezboard.com/fquadrafitfrm2.showMessage?topicID=6.topic)

[Trainerdan]

Wow, what a week it's been. Full of highs and lows ... but, I am back in the gym and ready to go ... My work schedule has changed, so now I have time to get to the gym on Sundays.

Today I did chest, with some cardio at the end ...

Decline Bench Press : 10 reps at 90 lbs, 2 sets of 8 reps at 180 lbs, 6 reps at 240 lbs, 4 reps at 270 lbs. Need to increase the weight on the last 2 sets. :)

Incline Press : 10 reps at 100 lbs, 8 reps at 150 lbs, 6 reps at 180 lbs, 4 reps at 250 lbs. Barely got the 4 reps. Will increase to 253.5 next time.

Dumbbell Flyes : 3 sets at 50 lbs. Got 7 reps, 7 reps, took a longer than usual rest, and got 12 reps on the last set.

Push-ups : 3 sets of 10 reps.

Cardio Work : 15 minutes of walking on the treadmill. 3.5 mph at a 5.0% incline. Burned 149 calories, Covered .87 miles.

Stretched, cooled off, and drank my Isopure ... then I went home.

[Metaldude7]

Dan,
As a fellow gym rat I'm a little confused and just wanted to clarify your poundages. I saw the 90 pounds for your decline warmup - trying to picture someone putting 2x10 + 1x2.5 on each side of a olympic bar threw me a bit. Maybe I'm lazy, but I tend to do my warmups with as few plates as possible and then for my work sets I get really creative with the plates (I have 1.25 pound plates so I can do some micro-loading).

Picky, I know, but since I'm heading into the gym for my workout tomorrow morning I wanted to ask this so my karma could be at peace (don't you just hate it when your karma isn't there when you need it?).

[Trainerdan]

When I list my poundages, I don't include the bar, if a bar is involved. :cool: It's just easier for me that way.

So, add 45 pounds to all of my lifts on the decline bench press.

The Incline Press is a machine, and the rest are pretty self-explaintory.

Nice to have fellow gym rats around ... Stay cool.

[Trainerdan]

Today was a delts day.

I have been so on-and-off with my training recently ... I work in a new place now, and have alot of things to straighten out there. It's taking alot of my time and energy there, but the pay is much better. :)

Everything is starting to fall in place, so I will at least be able to get some sort of regular daily schedule where I can fit a regulated eating plan into it (now that I actually have that sort of time at work), and a regular exercise plan (now that my days end at around the same time everyday). It should make things easier.

I have been getting to the gym 2 - 3 x per week recently, and need to get that up if I plan to make any sort of progress. As it is, I am just maintaining what I have and it's not making me happy.

Alot has been going on with me over the past few months, and for whatever reasons (stress, financial problems, etc) I made some decisions in my personal and professional life that set me back a little ... now it's time to move ahead.

Anyway, my workout looked like this:

Machine Military Press : 10 reps at 50 lbs, 10 at 100 lbs, 8 at 120 lbs, 6 at 150 lbs.

Seated Dumbbell Shoulder Press : 10 reps with 35 lb. dbs, 8 reps at 50 lb. dbs, 6 reps at 65 lb. dbs, 4 reps at 75 lb. dbs. Need to increase next time.

Cable Side Raises : 3 sets of 6 reps at 30 lbs.

Ground Base Shrugs : 10 reps at 90 lbs, 8 reps at 180 lbs, 6 reps at 270 lbs, 4 reps at 360 lbs.

Cardio : 15 mins elliptical, mod intensity, 148 calories, .69 miles

On a fun note (if anyone is actually still reading), I spent last night in the penthouse at the Ritz-Carlton here in Philly. It's a long story, but a good way to spend the blizzard that we are having here right now. Pimpin' ain't easy. LOL. Just kidding. Nothing like that, but still a fun time.

[aisha]

Dan,
Pleased to see your programme is back on track..

Remember You can't build a reputation on what you're GOING to do.

I have a very stressful job managing five star hotel's like the Ritz Carlton..I live in a
P Suite.
I try to be unruffled, no matter what happens. My exercise keeps my emotions in check, although others around me are letting theirs go. I keep calm in the face of disturbance, and keep that very deep,inner calm. In the rush of work,the worry the let downs deep inner silence is necessary to keep me on an even keel.

Dan just remember this...

"GOD WILL NOT LOOK YOU OVER FOR MEDALS, DEGREES OR DIPLOMAS, BUT FOR SCARS !"

[Trainerdan]

Thanks for visiting Richard! How is your plan coming along?

I appreciate your advice. At work, I don't get flustered too much. I am a pretty even-keeled guy. The stress usually comes from outside sources, which I have dealt with by minimizing all of the negative infulences that were around me. Much of the stress came from financial problems, but that is working itself out too. I just sort of had to take one step back to get two steps forward.

Workouts calm me, and I always feel better after my workouts. I actually feel the difference when I miss more than 2 days in the gym. My body just feels like it isn't "up to speed" or operating at 100% when I miss a few workouts. Almost sluggish I guess.

So, you live in a P-suite? Wow, it must be nice for you to come home every day. The place I was in had a menu for bath services. I couldn't believe that. For $35 they would run an aromatherapy bath for you, give you a cigar, and serve you a snifter of congnac. Oh, and being able to order the Buckwheat pillow, or the aromatherapy eye mask were nice touches too. Maybe I am just easily impressed. :) The room was unlike anything I had ever seen before. Truly magnificent.

I really liked the quote you gave.

"GOD WILL NOT LOOK YOU OVER FOR MEDALS, DEGREES OR DIPLOMAS, BUT FOR SCARS !"

Thanks again for stopping by.

[Trainerdan]

Got to the gym early, and ran into a guy I used to work with at a nearby gym. So, I had a spotter for the first time in a long time.

Seated Military Presses (Smith Machine): 12 x 50 lbs, 10 x 90 lbs, 8 x 140 lbs, 6 x 140 lbs

Incline Presses (Machine): 12 x 100 lbs, 10 x 120 lbs, 8 x 150 lbs

Dips : 4 sets x 8 reps at bodyweight

Triceps Pressdowns : 4 sets x 8 reps at 60, 80, 80, 80

I still have 30 minutes of moderate intervals to do later on today ... after I clean my apartment. It's a mess. LOL.

[hereigo]

Hi i am back...again,
I keep dropping out of the picture. Anyway life is hectic with school and me being a dult with LC, but otherwise I see CONGRATS is in order on a new job..again..lol. So how did u like the snow...i was snowed in until Tuesday and it took me forever to dig my car out...i am moving south. I am jealous about your penthouse thing...i am will get there someday. Well i will stop babbling and wish you luck with your competition and you having your life in order. You are a better person than I...lol.
You will have to let us all know when and where u are competing so we can come and cheer you on....i will come south to see.
Lee

[Rosebud]

http://www.click-smilie.de/sammlung/party/party006.gif HAPPY BIRTHDAY, DAN! http://www.click-smilie.de/sammlung/party/party037.gif
Hope you have a good one!

Roz

[hereigo]

Happy birthday to you....and many more!!!!
:bday: :Party: :Party: :bday:
Hope you have a great day...
Lee

[Trainerdan]

Thanks for the birthday wishes!

I have been in the gym, but not logging them in. I am lifting chest, shoulders, and triceps tonight and I will log them in later. LOL.

[Trainerdan]

Wow ... I have really neglected my gym log ... LOL ....

Well, it will get intense pretty soon. I am transitioning into my first macrocycle of contest training. The macrocycle starts in January, and will be 12 weeks in length.

The goal for the end of the first macrocycle will be to look full,cut, and tan for my first trip to Gold's Gym in Venice Beach, CALI! Bodybuilder's Mecca as they say. LOL.

Anyway, I am really pumped to go and this training cycle will start with 6 weeks of a modified CAD type diet.

During the one hour "free" period that CAD allows, I will be using a carb based BCAA/Glutamine supplement (immediately post-workout)... then a carb/ALA based creatine supplement post workout with whey isolate (within 30 mins)... then a high protein/medium fat/medium carb meal within an hour of my workout.

The workout will be a 5 day split, with moderate cardio work.

[Trainerdan]

That program worked to get me motivated ... Now to get down into it ... LOL ...

Time to change the program back to CKD. I'm going to post my diet and workout plan here, and do the daily stuff in my journal.

Anyway, here's what the diet is going to be Monday - Thursday.

6 AM: 2/3 c. Keto Crisp, 1 c. LC "milk", multivitamin, 1 cap Lean, 2 Aleve

8 AM: 3 scoops Infusion (contains 1.5g CLA)

10 AM: 2/3 c. pumpkin seeds, Atkins shake

11 AM: 1 cap Tight

Lunch: 6 oz. beef, salad, 2 T. flax, 6 caps Lipidex (3g CLA), multi

2 PM: 1 c. strawberries, 4 oz. 4% cottage cheese, LC yogurt cup

4 PM: 3 scoops Infusion (1.5g CLA)

5 PM: 1 cap Tight

Preworkout: Animal Stak, 2 Aleve

Postworkout: 40g whey RTD, 2 antioxodant caps

8 PM: 6 oz. chicken/fish/lean beef, 3/4 cup brocolli/spinach, salad, 2T. flax

Bed: 4 caps Zmass PM, 3 caps GABA, 10g L-glutamine

That will pack in aprox. 325g protein, 40 ECC (70g carbs - 30 fiber), 147g fat (alot of it as flax, CLA, MCT, and sunflower oils), and be just shy of 3000 cals.

The workouts are going to be supersets, full body 3x per week. It's only 8 weeks, and I know I am risking overtraining ... but that's how it has to be. If I get overtrained, I will make the adjustments needed.

[Trainerdan]

Plan is gonna change next week ... Will switch to amino loading and carb cycling ... The diet and exercise plan will get posted ... Bringing sprint training back for cardio. Time to get dirty!

[Rachelle]

Time to get dirty!

haha.. didn't even know you had a "second" journal... good luck on your new plan.. :D

Muahhhh!!

[Trainerdan]

just a gym log ... don't really use it that much ... just updates to my program.

LOL. Tall Dude is usually when I am at the basketball court playing a pick up game .... "ummm ... I'll take tall dude" or "Yo, Big Man and Juan are captains."

[Rachelle]

why you gotta keep bringing Juan into this?? haha..

Yoooo Angelo!... okay... since this is a gym log.. i won't be over here much... just couldn't leave well enough alone i'm afraid ;)

[Trainerdan]

Changing my routine since I will be REALLY on top of my supplementation and nutrition now. Gonna be bombing the arms some for the next month or so ...

Today I was cautious on the weights, but still was shaking when I left the gym ... Here's the workout ...

Close Grip Bench Press, REALLY narrow grip: 2 x 8 ~ 135

Dips: 2 x 8 ~ BW

Preacher Curl: 1 x 10 ~ 80, 1 x 8 ~ 110 (increase next time)

Cable Curl (EZ bar): 2 x 8 ~ 100 (increase next time)

Leg Extensions: 1 x 10 ~ 140, 1 x 8 ~ 220 (increase)

Glute/Ham Raise: 2 x 10 ~ BW (Add 25 lbs next time)

Finished off with 10 mins on cross trainer, just to break a sweat and boost ATP production. Kept heart rate at 150, and burned 145 calories.

Took my Muscle Recovery, Muscle Synthesis, and antioxidants post workout ... Drank some LC protein 30 mins later ... getting ready for Power Butter on LC Bread now ... Bed at 11:00, with help from Tylenol PM, and ZMass PM.

Ordered a new prohormone today ... should be here Tuesday ... Time to play guinea pig again. :)

Gonna have my bodyfat tested tomorrow just to see where I am. I assum eI am around 13%, but I could be off. Just want to start REALLY tracking progress now since I am adding in a new supplement to the mix ... see if it really gives the gains it is claiming ...

I'll be back here tomorrow night posting ... want to stay on top of it now.

[Trainerdan]

4/2/04, Friday

AM Cardio, 20 minutes, PreCor - Program 5, level 3.

Distance = 1.45 miles
Calories = 150
Intensity = Easy Day

[Trainerdan]

PROGRAM CHANGES:

Using LipoFlush in place of Tight (gotta cycle that guggul) ...

Breakfast is now Nitrotech.

Adding in Methyl-D (1 tab, 5x day) and DIM-Plus (2 caps, 4x day).

Lunch will always be a salad w/ chicken or beef, and have dark green veggies and tomoto present.

Dinner is 1 serving Power Butter (protein and EFA fortified peanut butter) on Reduced carb whole wheat with an EAS or Atkins shake.

[whatsupdoc]

Why did you cycle off of Tight? Is LypoFlush supposed to be better?

I'm been on Tight 2 weeks now (1 cap twice a day) and i recently began stacking 7-Keto dhea along with the Tight (1 100mg cap twice a day). When I run out of this should I try LypoFlush or continue with Tight?

What are your opinions on T-REx (Thermorenix)? Better/worse than Tight?

[noellica]

Hey Dan!

You look like you've really got your body figured out to a tee and that's so inspirational. I'm just starting actual bodybuilding after years of trying to "get tone" I may even compete in a local competition if I can get my body fat low enough. Any advice that you might have about training while doing low carb would be awesome!!

How is Protein Butter more importantly, because when I was checking it out it looked like a hoax. The serving size is larger (which obviously adds more protein) and the calorie content it a lot! higher which means that for the same calories you could have pretty much that amount of regular peanut butter. What are your opinions on it?

I hope that you stay on track (as if you need the extra help) and any advice you might need on injury prevention or care, feel free to ask. I'm majoring in Athletic Training and I'm a senior, so I might be a good person to bounce ideas off of.

Have a great day!! :wiggle:

[Trainerdan]

Doc - I like to cycle my guggul use ... Tight has gugulsterones in it, Lipoflush doesn't. That's the only real reason.

[whatsupdoc]

Dan,
I read about LipoFlush and the LipoFlush Proprietary Complex is 3228 mg (full of many ingredients) and listed as an ingredient is guggulsterones Z&E. Did you switch to this product b/c it contains less guggul's than Tight? Should I also cycle off guggul's for a while and is there a benefit to doing so?

[Trainerdan]

Ya know what? I didn't see that. Hmm. Yeah, looks like it doesn't have as many, but still, it's better to cycle them.

Thanks for the heads up. Usually those "proprietary complex" catch-alls are not enough of anything to make an impact, so I skip over them. Should have looked closer I guess.

[Trainerdan]

OK, so I made the move to Philly ... joined a new gym, got my schedule back, and I am off and running ... :)

I do my best when I can hit the gym right after work, and now I can do that. I go straight to the gym after work, workout, hit the market for dinner stuff and lunch the next day ... and even found a tanning place which is right near the gym and market. Hit it all in one close trip, then walk a mile home for bonus cardio. I love it!

Anyway, I am switching back to the CKD-based workout that I have gotten results from in the past ...

Which means I will be:

Monday: going heavy on compound exercises
Tuesday: double split cardio
Wednesday: Supersets
Thursday: Interval cardio
Friday: Supersets/Depletion
Saturday: Off
Sunday: maybe active recovery/light sports

After weights, I will do 20 mins of cardio on the Crosstrainer. Each session I will go further (distance) than the previous workout. :)

Plan on tanning on Tues, Thurs, and Sunday ... as long as I am not pink.

[Trainerdan]

Yesterday:

20 minutes on Crosstrainer, fat burn program

Calories: 359
Distance: 1.97 miles

Also walked 1 mile to the gym and 1 mile home. :)

[Trainerdan]

Thursday 4/22/04

Interval cardio ... 20 minutes ... Precor .... Program #5 ....

Burned 225 cals.

Did 5 mins warm-up, then alternated 1 min intense with 1 minute recovery (for 10 mins), then 5 mins easy at the end.

[Galadriell]

Plan on tanning on Tues, Thurs, and Sunday ... as long as I am not pink.Oh Dan,
after spending almost an hour to solve the logistical problem to protect myself from sun, without looking a moron with sunglasses and desert cap at 5 AM, without getting heat stroke, etc. during our tomorrows 21 miler, I was AMUSED to read that somebody crazy enoguh to include TANNING in his training plan:-)))

Ok, I am just kidding. I know that to be tanned is important for bodybuilders, (I still remember to read how Schwarzenegger advice against any kind of "fake" painted tanning), and I know/hope tanning salons somehow safer than sun.

I wish I could send you a couple of hours California sun. Even if it is cloudy you can burn....

Have a wonderful weekend, and looking forward to see pics of your tanned divine body.

Eva

[Trainerdan]

Eva, LOL, yeah I guess it is kind of silly to have tanning in there ... but it DOES accentuate muscle definition more than my pasty white God given complexion. Just one of those bodybuilding things, along with the absence of body hair.

---

OK, Friday 4/23/04 DEPLETION!

Incline DB Press superset w/ Incline DB flyes: 3 x 8 ~ 35, 50, 50

One Arm DB Rows: 3 x 8 ~ 60

Pressdowns: 3 x 8 ~ 90, 110, 150

Shrugs: 3 x 8 ~ 90, 140, 140

Single Leg Xt: 3 x 8 ~ 70, 100, 100

Normally do single leg presses instead of the Leg Xts, but my glutes and hamstrings are still a tad sore. Same with biceps ... normally do an undergrip pulldown/pressdown superset, but the guns are a little sore. :-)

Did add in Glute/ham raises to kill time when the power rack that I do my shrugs in was tied up by somone doing 65 lb. bench presses. RRRRRRRR. Like there aren't 2 other Olympic benches they could use.

Cardio:

Crosstrainer, Fat Burn set to 125 bpm ... 20 mins

Distance: 2.37 miles
Calories: 365

... and I'm spent ... LOL ... Really, a great workout. Had trouble with the last 5 mins of the cardio since I was REALLY tapped, but then Britney (hmmm ... blonde, athletic ...) came on the video screen and made enough of a distraction that I got thru the rest of the workout.

Thanks Britney!

[Trainerdan]

MONDAY 4/26/04 ... HEAVY, COMPOUND WORKOUT

Carb-up went well, need to eat more next week I think. My schedule was a little hectic and judging by my weight re-gain (or lack thereof), I would say I need more carbs.

Went into the weekend at 227, came out at 232.

The workout:

Power Squat: (8 reps ~ 90 lbs, 8 reps ~ 180) 6 reps ~ 270, 6 reps ~ 360, 4 reps ~ 410.

Inlcine Press: (8 reps ~ 90) 8 reps ~ 180, 6 reps ~ 200, 4 reps ~ 250

Cable Row: 8 reps ~ 120, 6 reps ~ 140, 4 reps ~ 160

I wanted to do Dips and glute/ham raises, but people were camped out on them forever. :bash: I hate that. LOL. One dude was using the back extension apparatus for every version of his ab crunch. I wanted to kick the thing out from under him, but that wouldn't be the right thing to do. LOL.

So, I jumped on the CrossTrainer for cardio:

20 mins, fat burn, 2.19 miles, 345 cals

Didn't beat Friday's cardio, but my legs were already throbbing/getting tight from the heavy squats. Didn't want to chance it. Walked an extra mile in the city to make up for it (total: 2.19 in gym and 3 miles on street). Miserable rainy day in Philly.

[Trainerdan]

TUESDAY 4/27/04 ... CARDIO (moderate day)

20 mins empty stomach cardio, with 3 tabs Lipoflush

Distance: 2 miles
Cals: 318

Tanned, 12 mins, low intensity bed

Massage, deep tissue/sports ... tight in my psoas (need to stretch more) and rhomboids were a mess (need to stretch and do full ROM on row motions)

Found the competition I want to do this summer ... I couldn't find Mr. South Jersey listed on the schedules anywhere, so I found one in Philly for an amateur bodybuilding federation. August 21 ... 17 weeks away.

This one is unique because they have a class for "athletic body", which is just below bodybuilding. If they think you are too big for Athletic, they bump you up to Bodybuilding ...

So, I am gonna register to compete in the Athletic body competition, since I am not sure I will be big enough for a bodybuilding competition.

I am excited!!

[Trainerdan]

WEDNESDAY 4/28/04

LIFTING SUPERSETS ...

OK, decided that I would do a core muscle workout since I have been neglecting it a bit recently ... Did sets of core exercises with intermittent interval cardio ...

Glute/Ham Raises: 2 sets to failure ~ 129.5 lbs.
Cobras: 2 sets, static hold to failure
Pelvic Tilts: 2 sets to failure ~ 129.5 lbs.
Top Position Deadlift: 1 set x 8 reps ~ 129.5 lbs
Crunch, top 1/4 reps: 2 sets, static hold to failure
Side plank: 2 sets, static hold to failure ~ bodyweight

The second set was a bit less intense as the first, but still a gooood workout. :D

[Trainerdan]

THURSDAY 4/29/04 - INTERVALS

Did cardio today ... 45 mins of intervals ... Had to use Precor since CrossTrainers were all taken ...

Burned 511 calories. :) Also stretched my hamstrings, glutes, and psoas since it is a problem area. Tanned 12 mins, maybe a whole 15 next time. LOL.

Tomorrow ... Depletion and cardio ... BRING ON THE CARBS!

[Meg_S]

Surprise! I did a search for power butter in Google and look whose journal came up as number four the first group of listings.

I didn't even know you were posting regularly in a journal.
Will have to peep in regularly for motivation.

[Trainerdan]

MONDAY 5/3/04

Hey Meg ... Come visit anytime. You're always welcome here. :)

---

OK, started new workout. 4 days on / 1 day off

Today was Day 1: Chest/Tris/Cardio

Flat DB Press: 2 warm up sets x 15 reps ~ 35, 45 lbs

Incline DB Press: 1 x 8 ~ 55, 1 x 6 ~ 65, 1 x F ~ 45

Pec Deck: Triple Drop Set - 195 lbs to F -> 155 lbs -> 75 lbs.

Dips: 3 x 8 ~ BW (got 4,6,6)

Pressdowns: 2 x 8 ~ 140 (sloppy), 120

Undergrip Tri XT: 1 x F ~ 50 on each arm

Push-ups: 2 x 10 ~ BW

CARDIO: 20 mins, Program 5, Precor ... 265 cals, 1.75 miles

[Trainerdan]

Here's my workout schedule from 16 weeks to 8 weeks ...

Monday: Chest/Tris/Posing

Tuesday AM: Delts (isolation work)/Cardio (75% MHR, 20 mins)

Tuesday PM: Hamstrings/Calves

Wednesday: Back/Biceps/Posing

Thursday: Rest

Friday: Quads/Cardio (75% MHR, 20 mins)

Saturday: Rest

Sunday: Cardio (20 mins, 75% MHR)/ Posing

[Trainerdan]

Chest/Triceps 5/10/04

Flat DB Press: 2 x 12 ~ 30,45; 2 x 6 ~ 80, 1 x F ~ 55

Incline Press: 1 x 8 ~ 110, 1 x 6 ~ 225, 1 X F ~ 155

Pec Deck: Triple Drop Set - 120 --> 80 --> 40

Dips: 3 x 8 ~ BW

Pressdowns: 1 x 8 ~ 80, 1 x 6 ~ 100

Undergrip XT: 1 X F ~ 60 (each arm)

[Trainerdan]

Tuesday 5/11/04 - Double Split!!

DELTS (Noon)

Military Press: 2 x 12 ~ 50, 70; 2 x 6 ~ 130, 110, 1 X F ~ 70

Lateral Raise: Triple drop set - 30 --> 25 --> 15

Bent Laterals: 2 x 6 ~ 26, 1 x 10 ~ 15


CARDIO: 20 mins CrossTrainer, Cardio program. 372 cals, 2.15 mi

notes: Strength is WAY off due to low carbs, feel tighter thru abs though. :)

HAMSTRINGS (6 pm)

Stiff Leg Deadlift: 2 x 12 ~ 45, 95; 2 x 6 ~ 155, 205, 1 x F ~ 145

Seated Leg Curl: 1 x 10 ~ 140, 1 x 10 ~ 150 -> 100 (drop), 1 x 10 ~ 130 -> 80 (drop)

Hamstring Leg Press: 2 x 8 ~ 300, 400, 1 x F ~ 350

[Trainerdan]

DIET PROGRAM CHANGE: Added 7-Keto Musclean to supplement stack ... take it 30 mins before lunch and 30 mins before exercise.

Tonight: Posing and visit to Chiropractor.

[dogbone1]

Hi there!
Just stopping by to say hello....thanks for coming by my gym log. Nice to have some visitors so I`m not just talking to myself all day.... ;)

ttyl!
dogbone

[Trainerdan]

OK ... 6/10/04 ... LEG DAY

Squats: 8 x 95 (warm), 8 x 135 (warm) ... 8 x 180, 8 x 240, 7 x 270

Leg Press: 8 x 360, 8 x 450, 8 x 630

Leg Xt: 2 x 8 ~ 140

Hammer Strength Lunges: 2 x 8 ~ 90

Normally do stiff leg deadlifts too, but did power rack partial deads for back yesterday ... lower bak was tweakin' so I opted not to do the SDL's ...

Calf Raises: 2 x 15 ~ 100, 150

Seated Calf: 2 x 15 ~ 130

Incline Crunch: 2 x 12 ~ BW ... totally exhaled, and held contraction for 2 count.

[Meg_S]

Hello sexy, let me know what you think of 7keto compared to other products. So far I'm happiest with plain ec stack, I don't feel like any of them really do much for fat loss (for me), but it helps with the dieting sluggishness which is worth so much.

[Trainerdan]

Monday 6/14/04 - Back

Partial deadlifts (from power rack): warm: 95, 135 ... 1 x 8 ~ 185, 1 x 6 ~ 225, 1 x F ~ 275 (3)

Neutral grip pullups: 1 x F ~ BW (8), 1 x F ~ BW (5)

One Arm db Rows: 1 x 10 ~ 65, 1 x F ~ 75 (8)

Wide Grip Pulldowns (slow, for full ROM): 1 x 10 ~ 130, 1 x 8 ~ 135

Pullovers (on bench, not cross-bench ... slow, for full ROM): 2 x 8 ~ 30


Tuesday 6/15/04 - Chest/Biceps

It was sooooo hot today ... Actually felt weak from the heat ... Very humid.

Incline DB Press: warm - 30 45 ... 1 x 8 ~ 75, 1 x F ~ 85 (3)

Incline Machine Press: 1 x 10 ~ 175, 1 x 8 ~ 215 (was tough ... increase to 220)

Flat db press superset w/ flat db flyes: 2 x 8 ~ 50

EZ Curl: warm- 70 ... 1 x 10 ~ 100, 1 x F ~ 140 (8)

Machine Preacher Curl: 1 x 8 ~ 80, 1 x F ~ 90 (3)


Wednesday 6/16/04 - Quads/Hamstrings

Power Squat: warm - 90, 180 ... 1 x 10 ~ 240, 1 x 8 ~ 305 (can increase)

Leg Press (high stance): 1 x 12 ~ 450, 1 x 10 ~ 520, 1 x 8 ~ 660

Stiff Leg Deadlift (slow-motion for me, range of motion): 2 x 8 ~ 135

Leg Extensions (light, squeeze and hold at top 2 secs): 1 x 12 ~ 80, 1 x 10 ~ 100

Really pushed it this workout ... felt really depleted ... after aminos and Muscle Provider, still was shaking. Had some carbs with meal 90 minutes post training.

[Trainerdan]

6/17/04 - Rest day

6/18/04 - Biceps (slow, full range of motion)

Seated Incline DB Curls - 3 x 12 ~ 20 (warm up)

EZ bar curls - 3 x 8 ~ 70

One arm Negative Preacher Curls - 2 x 5 ~ 50

Non Support Concentration Curls - 2 x F ~ 25

High Cable Isolation Curls - 2 x F ~ 30

[Trainerdan]

6/19/04 - Rest Day

6/20/04 - Triceps/Shoulders/Cardio

I was really tired and beat today, so I went really light.

Power Shoulder Presses - 1 x 12 ~ 50 (warm), 1 x 12 ~ 80, 1 x 10 ~ 90, 1 x 8 ~ 110

DB Side Raises - 1 x 10 ~ 15, 1 x 8 ~ 25

Upright bar rows - 2 x 8 ~ 60
superset w/
DB Seated Shoulder Press - 2 x 8 ~ 40

Rear delt DB flyes - 1 x 10 ~ 15, 1 x 8 ~ 20

DB Skullcrushers - 2 x 8 ~ 25

Rope Pressdowns - 1 x 12 ~ 100, 1 x 10 ~ 110, 1 x 8 ~ 120

Cardio - Mystery Climb program on treadmill, 20 mins, set for 4.0 mph max speed/15% max incline ... 1.05 miles, 163 cals.

[dogbone1]

Hey Dan!
Just wanted to stop in and see how the climb up Mt. Olympus is going? Rumor has it that you are gonna kick Zeus`s ass when you get there.

Keep on doing what yer doing man. That`s how I roll.

-db

[dogbone1]

I think the mystery hike is good for AM cardio, but for the bigger calorie boost you might switch to Natural Runner for the evening cardio work.

Maybe even toss in some intervals on the nights you feel extra ambitious ...

Just a few ideas. :)

Thanks. I know I need to do nat. runner at night-- this week is tough for time. Exam, exam review, and some, er....social commitments. ;)

I have blonde ambition. Does that count?

[Trainerdan]

OK ... making a program change, so I'll post it here.

Gonna start using multi-angular training supersets.

So, tonights workout is Chest/Back. Weights will be wayyy light since these are essetntially tri-sets.

Start with:

A1. Close grip bench presses, 6 reps - then 30 secs rest,
followed by

A2. Standard grip bench presses, 8 reps- 30 secs rest,
followed by

A3. Wide grip bench presses, 10 reps, rest 90 secs
then repeat the sequence twice.

After that, move on to seated cable rows

B1. Rows to upper chest, 6 reps, 30 secs. rest
B2. Rows to lower chest, 8 reps, 30 secs. rest
B3. Rows to navel, 10 reps, 90 secs rest. Repeat twice.

Then add 2 sets of 12 of 30 degree incline flyes with 45 secs rest, supersetted with 2 sets of reverse 30 degree incline flyes.

Using a 3-2-1 tempo on all moves. Fun fun fun.

[Trainerdan]

*** STARTING CKD ***

5/2/05 - Lower Body: Tension Workout

BW = 232

Did 20 mins morning cardio on Precor.

Lifted in PM -

Rack pulls (partial deadlifts): 4 sets - 8x 135m 6 x 225, 4 x 245, 4 x 245

Leg Press: 4 sets of 10 at 360

Lying Leg Curl: 3 x 10 at 90

Leg Extensions: 4 x 10 at 100

Standing Calf: 4 x 10 at 110

Seated Calf: 2 x 12 at 90

V-up Crunch: 2 x 15

Incline Crunch: 2 x 15

[Trainerdan]

Monday - 5/23/05 - Hi-rep day (rest = 45 secs or I go/You go)

Hack Squats - 2 x 12 ~ 180
Leg Extensions - 2 x 12 ~ 150 (increase next time)
Leg Curls - 2 x 12 ~ 100, 115 (got for 7)
Standing Calf Raise - 2 x 12 ~ 110 (increase)
Hammer Str. Wide Chest Press - 2 x 12 ~ 180 (increase)
Underhand Pulldowns - 2 x 12 ~ 150 (increase)
Ground Base Shrugs - 2 x 12 ~ 180 ( increase)
V-bar Pushdowns - 2 x 12 ~ 70 (increase to 75)
Preacher biceps machine - 2 x 12 ~ 80 (increase to 85)

[Trainerdan]

Tuesday - 5/24/05 - Hi-rep day

High Stance Leg Press: 2 x 12 ~ 300 (increase)
Seated Calf Raise: 2 x 12 ~ 90 (increase)
Mod. Back Extension: 2 x 12 ~ bw
Incline Press: 2 x 12 ~ 180
V-handle Pulldown: 2 x 12 ~ 150
Bent Lateral Raises: 2 x 12 ~ 20
Dip Machine: 2 x 12 ~ "12" (that's what the plate on the machine said. No idea what unit of meaurement it is in)
Bar Curls: 2 x 12 ~ 70

CARDIO: 20 mins Natural Runner, says I burned 160 cals.

Bodyweight yesterday was 237 / Bodyfat = 15.93% :blush:

Mesurements:

Neck = 16.5"
Shoulders = 52.25"
Upper Chest = 44"
Chest = 43"
Waist = 37.5"
Thighs = 26/26
Calves = 17/16.75
Arms = 16/16

[galatia]

Hi. What is your opinion on squats? I'd like to think I could get my legs in great shape without doing them, since I really don't like them very much. I've been avoiding them lately. It doesn't look like you've been doing them lately either-- so I thought you might have some thoughts on it. :)

[galatia]

Thanks for your quick response-- even if it wasn't what I was hoping for ;). Well, I guess I'll just keep on squatting too then. :)