Tic's Reflection

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tic

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Tic's Corner

I am going to use this as my blog. will describe myself later but I wanted to write about stuff that I learn or motivate or even my workout for the day.

Lets start describing myself. I am in my 30's and have been pretty fit my whole life but back in March, I decide to really get back into excercising again. My path was to drop bodyfat first and then gain muscle afterward. In march, I weighed about 190 lbs and after 3-4 months, I dropped to 165-167 range. Then, I wanted a 6 pack. During my first bulking phase for 3-4 weeks, I focus on abs a lot and the muscle began to show. After the cutting phase, I got to the picture of my avatar.

Currently (measure by myself),
weight = 173 in morning and 178 in evening
height = 5' 7''
bicep = 15.5' unpumped and 16+ pumped
waist = 34 ''
chest = 40 ''
butt = 40 ''

on 4/4/09 measured by a tailor for a suit:
Neck = 17.5 "
chest (relaxed, arm to side) = 40 "
Waist = 34 "
hip (for pants) = 34'
Ass = 42''
Chest+arms on the side= 50"
wt at 175.4 in morning on 4/5/09

Bench press = 300 lbs
squat = idk but over 300 lbs, probably 400
dead lift = I don't do that, scared of back injury.

My routine consist of working out 3-4 times a week for 2 hours each times usually. On top of that, I try to practice yoga 2x a week as well. I LOVE YOGA and its not because of the ladies there. Going in at 8 am for yoga does not present many hotties, usually older woman with kids and I am hetereo so will not check out the guys. Yes, there are occasional gay guys that go into yoga class (surprise surprise). What I love about yoga is that it's a GREAT stretching of the full body that most weightlifter does. On top of that it helps to calm the mind. It's a tough workout, harder than weight-training most of the time. Additionally, it put my ego in check because all these "weak" women are kicking my butt.

I used to try the bulk for 3-4 weeks and then cut / tone for 2 weeks to lose the excess bodyfat. That experiment is a failure. The gains are too minimal but I was gaining just too slowly. After 4 months of that procedure, I went from 165-67 lbs to my current weight of 173. My overall strength increased as well but still with all the hardwork that I put in, I want to see more results. So, now I am going to try bulking for 2-3 months and trimmed down until I get a six pack. I love and hate bulking. Love the fact that I can eat a lot (clean usually) and it's the holiday, perfect time to do it. But HATE how I am losing definition in my body.

Oh, I workout at 24 hour fitness which is not that bad, IF you go in the afternoon or morning like I do. Throughout this blog, you may see bold / underline text, those are quotes that I like and usually the quote of the day for me. My workout routine will be self-explanatory with the entry. Btw, I used to use Fitday.com to keep track of things when I was losing weight and it is a GREAT site for simple calorie crunching and BMR; but after reading a lot of posts here, that site's information is slightly off but still a good place for starters.
 
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Things I Learned about weight training.

Workout terminologies​

1) Reps -- short for repetitions; where you move the weight from a starting position to it's finished position and then back up. For example the bench press: lowering the bar to your chest and back up top is considered ONE rep.

2) Sets -- Numerous rep(s) that are done until you take a break. For example, doing 10 reps of lowering the bar up and down in the bench press and then putting the bar back up is considered ONE set.

Ex: bench press: 100lbs x 3 x 10
is read 100 lbs lifted 10 times per set and doing 3 total sets for a grand total of 30 reps on the bench press.

3) Splits -- How a person divide the workout during the week or workout cycle. For example: M=chest+tricep; Tu/Th = rest, Wed= legs, Friday = back+tricep.

4) Frequency -- how often you go to the gym in usually one week.

5) Full Body workout - exactly that, full body workouted during 1 workout session.

6) Block - A workout designed that encompasses several weeks were the weights / reps / sets might varies.

7) Rest period -- usually the rest time between sets but sometime it may referred to rest time between workout days.

8) Workout density -- How many sets / bodyparts you can fit into a workout session. If you fast and keep the rest period low, you will have a higher workout density.

9) Tonage - The total amount of weight lifted during the workout session.

10) Workout speed - how fast are you trying to push out the reps within the sets.

11) 1RM - one rep maximum. The maximum weight that you can lift doing one full motion of the excercise movement.

12) Supersetting - Doing back to back excercise with minimal rest period between them (30 seconds rough): for example bench + bicep curl and then rest.

13) Giant Steps - doing 3 workout movements with minimal to no rest

14) Forced rep - having a spotter help you continue lifting when you cannot lift that weight normally anymore. For example, doing 6 normal reps and then getting assistance to lift the next 2 more forced rep.

15) Muscle hypertrophy is the increase of the size of muscle cells.

16) Volume - the total numbers of reps / sets done in a workout.

17) BF - bodyfat (not boyfriend, LoL)

18) BMR - Basic Metabolic rate -- the amount of calories that you need to intake at zero activity.

19) HIT - High Intense training. Lifting heavy weights with low to moderate reps + sets while taking plenty of rest days between workout sessions.

20) HIIT - High Intensity Interval Training - Going all out really fast for roughly 30 seconds and then taking a minute or two break; then repeat. For example: wind sprints.

21) Steady-State - doing cardio at a constant pace and/or heart rate (HR).

22) LBM - Lean Body Mass. The bodyweight without bodyfat. LBM = Bodyweight - BF.

23) Anabolic - the body state when it's building and gaining mass (hopefully buidling muscle)

24) Catabolic - the body state when it's breaking down and losing bodymass (hopefully bf).

25) Muscular Hyperplasia - The increase in the number of muscle fibres through exposure to weight training and the splitting of existing fibres

26) Aerobic excercise - Aerobic exercise is exercise that involves or improves oxygen consumption by the body. Think jogging / swimming that keeps the HR elevated but not too high.

27) Anaerobic -the glycogen or sugar is consumed without oxygen, and is a far less efficient process; think strength training and weight training


Weight loss Essentials (Catabolic state): ​

1) while doing cardio for weight loss, do not drink or eat anything because the insulin increase will inhibit the body to transport fat for usage. So, no gatorade or consuming any calorie while doing cardio for weight loss.

2) try to eat as little carb as possible while on a weight loss diet. To satiete the appetite, try to eat more fat, healthy fat like fish oil and avocado.

3) Caffeine helps transport fat to be burned while excercising. Almonds are also very good for this. It takes Fat to burn fat.

Muscle Gain Essentials (Keep body in Anabolic): ​

1) The GLYOCGEN and CREATINE PHOSPHATE have to be full before the body want to build muscle mass. Moral of the lesson is to take creatine after working out is important. Additionally, a muscle gain diet should be in anabolic mode with lots of carbs and low on fat with 1-1.5 g of protein per LBM.

2) There is THREE times in which one should ingest FAST digesting protein (whey): 1) After waking up. 2) After working out 3) BEFORE working out!!! Egg white is considered a fast acting protein. The rest of the time, you want to consume slow digesting protein; especially before bed.

3) Do not mix protein with fat (like milk) but instead aim for 1-2 g of carb per g of protein.

4) Try to keep the muscle confused by varying the reps and sets and which machine to start the workout.

5) Control to motion slow and easy with a 2 second hold at the top of each contraction.

6) Stretch and Flex between each sets to hit the muscle from different angles.

7) Try to avoid Fat because a high carb diet with fat will mean a FAT ASS. Then the first place that you gained fat will be the last to burn it off, ssshhh.

Sleeping Issues:​


1) Stop eating 2-3 hours before bedtime
2) Do not Drink caffeine after 2 pm
3) Avoid afternoon naps or reduce the nap time
4) Look out for overachieving symtoms (flu like stuff plus sleeping issue)
 
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Upper body

I learned two things today of importance:

First, I read Georgan1's old post about training hard. "I've trained hard and must be getting stronger." So next time that I am going into the gym, I am going to put an extra 5-10 lbs across the board to my workout.

Secondly: The full deep squat may not be as bad as I thought. Will give it a shot the next few weeks and see how my knees are holding up or if it helps to strengthens it.

Actually, there is a third and a fourth. Thirdly, I think I realized now that I want to be more of a bodybuilder than a powerlifter. I think I want the model / fit body type who also have extraordinary strength but not Hercularin type. I was pondering which route to take for my next upcoming short goals.

Fourthly, when I am on bulking phase, I think I am going to train like a powerlifter. Incorporate more powerlifting movements and excercises. Versus weight-loss, I will still do those movement but more of my focus will be on chiseling the body. Today is my day off / rest period which means that I am consuming more food than usual for the body to build. I like to eat more on rest days.
Today, after my rest day; I'd figure that I would do the upperbody on my 2 day split. I am going to try to do a 3-2 split week.

Did 5x5 flat bench press or resemble form of it:
135x10, 205 x 8 for warm-up
245 x 5
255 x 5
265 x 5 for 2 sets
265 x 4 +1 with assist.
Cooldown with pyramind of 260, 225, 135 (wide grip)

Hammer machine incline:
90x6
120x6 for 2 sets
105x5 followed by 65x6 squeezing

Seated machine flies.
170:160:150 x 6

Dips machine:
max weight x 10 for 3 sets

Bicep DB curls:
45 lbs x 10, x 8, x 6, x 5
Preacher one arm curl
35 x 8,
37.5 x 7, x 7

Forearm rolls:
35 lbs x 3
Hammer cable:
45 x 6; x6; x6

Finish with some stretching.

After the chest routine, I was fatigue. The bicep still had power but the body was running out of energy. No creatine taken prior to workout but I don't think it matter. Total workout time = 2 hrs.

Today, I have almost found my center and remember that anger is the source of all evil. Anger's result is unreliable and unpredictable. Fortunately, it worked out for me the past week but I could have easily injuried myself. Actually, I strained my neck muscle for 2 days from doing head stand.

Morning weight 176 lbs and 178 lbs after eating / drinking. Trying to push to 180 lbs by end of the year in 12 days. The six pack is pretty much gone but that is what happens during bulking phase. Funny thing is that the more I weigh, the more I can press and curl; which is predictable.
 
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Body building vs str training.

I did some reading ealry and noted a BIG difference btw body building and str. training. In bodybuilding, you want to go SLOW and squeeze the muscle vs in str. training, you want to keep the motion FAST and explode. Also, in between every set in bodybuilding, you want to flex the focus muslce to get the muscle to work from different angle. Reconize what is your training goal.

Both bodybuilding and str. training have similiar conecpts. For one, stretch as much as possible before, between, and after working out. That stretch helps muscle to develop, reduce soreness and injury. Secondly, confuse the muslce by changing up the workout routine from repping a lot, to maxing out, to dynamic sets. There will be days where the max is higher or lower than what you were used to, don't get frustrated.

No matter, what the goal is, remember to get PLENTY OF REST (SLEEP). On that note, good night.
 
Leg -- Squat day

I got up really excited to practice what I've learned from squating. Made a nice ham sandwich and drank some syn 6 protein with creatine esteryl. Waited 1 hour and went to the gym to workout.

Got on the threadmill for 5 minutes to warmup.

Went to do some squat and worked in with a guy already there. Did:
135x10
225x10
275x8
305x8
335x6

Increasing those weight to mess around and had fun with the kid there. He was a thicker fello and did less rep than I did each set. Once he was done, I decided to do what Proteinboy and everyone else that I read suggested to do, 20 rep... OMFG I did probably 15 properly deep squat and the last rep, I was wobbling and fortunately, a guy came by and help me somewhat.
225x20.

I should have had a spit bucket with me. It has been a LONG time since I felt like throwing up but I sure did. Fortunately, I did NOT but that feeling persisted throughout the rest of my routine.

leg extension
85x8x3 each alternating leg

leg curl
50x6x2
40x8

One leg calve raise on Smith machine
135x15
155x15
175x14

Did some more one leg press and went back and thank the guy that spotted me earlier. I was not sure if I had thank him or not but I sure appreciated it so I did.

I was going to do some abs workout as well but guess what, HECK no, I was worn out and tired. Even on the drive home, I still felt like throwing up. Morale of the story, don't eat the much prior or wait even longer before doing 20 rep squat. It was amazing.

I bow to the KING OF WORKINGOUT, SQUAT. Now, I know why and squat is going to be my new favorite thing. The deep squat did not hurt my knee that badly, actually didn't hurt at all. It made the knee felt more stable, weird. Got my ass whoop by the squat today and next time (on tuesday, going to up the weight to 230 or 235 and do 20 reps.).
 
and Oh, I had a massive endorphine release after I was done and felt GREAT for the next 2 hours. It was awesome!!!
 
True compassion is giving and helping others when it is inconvient and difficult. I am trying to practice to be more helpful and kind to everyone. Sometimes, I forgot what it really means to be altruistic-caring for all. The anger and frustration blinds me and put a veil over my eyes and I want to NOT care about others.

Sometimes, friends just are a pain in the behind and I just want to give up on them. Then, the back of my head tells me that it's wrong but I cannot see why it's wrong due to the frustration. That is until I remember that TRUE friend and caring happens when it is difficult to do. This is the time when our characters are tested and friendships are endured. It is during these times of tribulation that we need to remember to be KIND and triumph over the evil forces of anger and hatred.

Remember: It's darkest before dawn.

Resisting temptation is NOT easy but remember WHY you decided to quit. Remain strong and vigilant in order not to be a VICTIM of our lust. We know it is BAD, we should not do it, so remember KISS (keep it simple stupid) and DO THE RIGHT THING. This example can be applied to resisting to eat the cake when we need to lose weight or a drink when we are on the wagon. Be kind throughout your life and use the season as a launching point only.

That is my 2cent for the day.
 
I've hit the cross-road to decide if I want to be a strongman or bodybuilder. I think I am going to go Bodybuilder who is pretty strong. I am no Georgan1 and do not have an orange helmet either. Doing 5x5 with 20 rep squat is tough though. Loving the squat now and I cannot wait to do it next on Tuesday!!!

Yup 30ish. :)- Back in HS, I was able to grab the rim but now, I cannot even touch the rim anymore; barely even able to touch the backboard. Age + weight gain + jumper's knee has done me in.
 
weighed myself at 1 am at night at 179.8 lbs with clothes on so figured its 178 w/o. Almost to 180 by New Year's goal. :)
 
whoa...did you train so that you could be able to touch the rim? i really am interested in increasing my verticle jump height...yet i am pretty ignorant as to the best method of increasing it is. currently, i am just increasing my overall strength and power with squats, deadlifts and power cleans.

how tall were/are you? lol

oh and ul definetly make your 180lb goal =3
 
Football day

Today is my Day off. God made the world in 6 days and the 7th is for rest. Rest is good and required. Sunday is a perfect day to do it as it is football day and time to spend with the family. Weight lifting is a solo sports and not very socialable so during the rest period, it's nice to keep in touch with friends and family.

Football is Awesome today. MY San Diego Chargers went into Tampa Bay and beat a team that Never lost at home. Then, the Denver Broncos lost so next week's game of Denver at SD will determine who will win the division. Going to be great, there is hope for the Chargers to win it all!!! yeah baby yeah.

My body is always more sore and tired during my rest day then working out. The lack of physical demands stiffen me up even when I did stretching in the morning for 30 minutes. Chest is still sore, bicep is 90% recovered, and legs are SORE SORE, but the calves are fine.

I am only 5' 7.5'' man. Get some really strong calves and try jumping excercise to get more "air" time. My vertical leap is pretty much gone but when I did have some, my calves were huge. It's nice to jump really high BUT the protential injury from landing down scares me when I play basketball. Suffered enough ankle injury and knee that I rarely go strong to the hole and jump extra high unless the game is on the line.

Thanks for all the reply to the journal. Any suggestions or inputs are welcome. It's a mixture of workout and daily reflection by me to keep me grounded and positive. Too many negative things dragging us down but don't let other drag you down to their level (thx ILM for the quote).
 
Rainy Monday.

Living in San Diego, it is rare to see anything but sunny weather. The rain is nice but my right knee bothered me a lot today. Felt like it was inflamed but did not look swollen just really sensitive. Cannot tell if this is result of the weather or the squat routine that I did 2 days ealier. Knee felt bad but not REALLY awful; however my quad and hammy are still super tired and worn down from Saturday's squat.

Workout partner is sick so did my weight in the morning before yoga at 7 am. Not my usual workout so I figure that I will be a tad weaker and might be fighting a little flu myself.

Flat bench
135x10
205x7
255 x 5 x 3(sets)
255 x 4 x 2(sets)

I failed to do 5x5 but it was close. Harder to do without my usual partner to spot and liftoff and working out in the morning versus afternoon. Yeah yeah, I know its all excuses. Took about 2-3 minutes btw each sets

Incline Machine bench
110x6 x 3

Seated Machine flies
160x 8
150x8 x 2

Did some pushes and then went to do yoga. Wow, yoga on a cold day with the body still sore really made me feel like a wimp. There was a young gal next to me who did every form really nicely, whereas I was dying. Surprising the right knee held up pretty well with all the poses; however, the left leg was able to go deeper and hold longer. After yoga, my whole body felt RELAX and the right knee definitely felt better but still off.

Wow, only 10 am and I have already consumed like 1,500 calories
Syn 6 shake = 200 cal
oatmeal = 180 cal
workout
subway footlong tuna sandwich = 1,000 easy.

Big breakfast is always good. Post eating and drinking weight is 180.5 with sweats on.
 
Was bored, came into gym for round 2. Rt knee really bothered me now and bearing any real weight on it hurts. Oh well, just man up and ice it after my workout.

Tricep ext:
90x8x3
Seated ext
145 x 8x 3
Rev. grip pull down
140x8x3
one are machine ext
27.5x8x3

AB crunch mach
125x15
170x15x2
200x10

capt. seat leg raise
16 reps x 3 sets

stretching and called it a day.

Ate 2 oranges, 1 meat sandwich with 2 slices of wheat bread, 1/2 a chicken's breast and chicken soup.
took a whey protein shake after working out.
 
Okay, I do not feel comfortable "mass gaining." After being a diet for soo long and getting from 188 lbs to 165 lbs, it sure is acrkward and scary to be putting the weight back on; even though it's muscle instead of fat. Ideally, I should be maintaining BUT that is boring to me.

Might call the mass gain project and end it mid-January instead of going all the way into February like I thought I might.

On another note, this morning I was kinda of a punk. Worn my Charger's jersy that made me look kinda small. The man next to me tried to pushed himself too hard keeping up with my warm-ups. He was trying to do set with 185 but went up to 225 to do 1 rep because I was doing 205 (which he did not know was still warming up). Yes, I do look pretty small with certain loose clothes on.
 
Back + bicep

Warmup on ellyptical for 12 minutes and burned 150 calories

Macine lat pull down
230x8
290x7x2
250x8

one arm machine row
100x10
110x10
120x10
110x8

Sitted row, wide grip bar
150x8
135x8x2

Bicep BB curl
100 x6 x4 (mid, outer, inner, outer grip)

One arm bicep preacher
70x8
75x6
65x9

Forearm rollup machine
37.5x3
47.5x3 (downard grip)

Cable hammers
50x6x3

Right knee felt a little better than yesterday but feels pretty inflamed and tight. Not sure if I can or should squat tomorrow. Will give it shot before or after yoga, will see. Knee definitely feels swollen and fully extended hurt at the place behind the knee cap but in front of the joint. Afraid the ligaments were damage from basketball when I severely sprained my ankle.
 
Workout Partner

The Right Workout Partner will Enchance the workout and motivate you to go to the gym more. My workout partner got sick and cannot workout for a week. Wow, sure is different working out with one.

First, there is NO spotter and lift off on most workout routine. Did bench press yesterday and it threw my routine off a bit. Then, the lat pull down was difficult because I am 178 lbs and pulling down 290 lbs. It took a lot of my strength to pull down and setup the workout. Having a good spotter on bench and bicep curl where they give that little tap sure helps a lot.

Then, there is the PACE. Much easier to keep and establish a pace when there is a partner and you just alternate turns on the workout. Instead, I used the clock and watch to time to give myself 1 minute to 90 seconds break in between.

Granted, I've workout with some really bad workout partner. Those, you should avoid and bail out. The kind that does things that you don't really like or understand working out mechnics. For example, while you are focusing on certain body parts for that day, they are doing circuit training everytime. They have ADD workout and they are frustrating. Then, there are those that does not spot properly and you can easily get injured from them.

I guess what I am saying is that "One does not really what he has until it is gone." Appreciate what you have, focus on the positive in life; instead of nagging about what issues you have / facing/ blaa blaa blaa.
 
g8r80 said:
70# bicep curls?! Wow ... impressive, especially for your size.
Click to expand...

It's not the size, its how you use it!!! Thanks man.
 
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