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Tic's Reflection
- Thread starter tic
- Start date
5/26
5/25 Memorial day -- off and did nothing but eat moderately and rested.
250 cal on ellyptical w/ arms
250 on row machine
Workouted Shoulder and Biceps for ~ 65 minutes
took 1 hour break and went to another gym and did
200 cal on different style ellptical w/ arms
400 cal on ellpytical w/ arms that had varying elevation.
Was extremely difficult to get system back on track after taking 1.5 days off working out; last workout was Sunday morning from 9-11:30 am.
5/25 Memorial day -- off and did nothing but eat moderately and rested.
5/26 Tuesday
250 on row machine
Workouted Shoulder and Biceps for ~ 65 minutes
took 1 hour break and went to another gym and did
200 cal on different style ellptical w/ arms
400 cal on ellpytical w/ arms that had varying elevation.
Was extremely difficult to get system back on track after taking 1.5 days off working out; last workout was Sunday morning from 9-11:30 am.
5/27 Wed
Did 20 minutes on stairs machine, followed by 1 hour of Astanga style yoga.
Afternoon was 200 cal on ellpytical,
1 miles running at 6.5 mph ~ 10 minutes.
Workout Chest + tricep
highlight:
flat BB bench reverse pyramid: [275x1x5; 225x1x7, 135x1x10] x 2
Sure is nice to know that i can still put up 275 for 5 reps with two sets. Still trying to drop weight and waistline is now down to 31.5-32.5''
People think that I am getting bigger and bigger but I am actually losing weight just getting cut and creating the illusion of gaining mass.
Did 20 minutes on stairs machine, followed by 1 hour of Astanga style yoga.
Afternoon was 200 cal on ellpytical,
1 miles running at 6.5 mph ~ 10 minutes.
Workout Chest + tricep
highlight:
flat BB bench reverse pyramid: [275x1x5; 225x1x7, 135x1x10] x 2
Sure is nice to know that i can still put up 275 for 5 reps with two sets. Still trying to drop weight and waistline is now down to 31.5-32.5''
People think that I am getting bigger and bigger but I am actually losing weight just getting cut and creating the illusion of gaining mass.
6/2 Tuesday
5/30 Saturday
Played ball from 2:30-5:00 but actual play time was more like 1.75 hours and had tons of fun. Went out and and some beers and late night food. Sure feels good to go out BUT I cannot drink anymore.
5/31 Sunday
Played basketball from 4-7 pm but actual playing time was like 2.5 hours. Won virtually all the games that I played and toward the end, I was just an offensive machine, hitting everything from 3's from top, side of court to driving scope shots.
6/1 Monday
Started with 20 minutes cardio warmup. Did only 35-40 minutes of yoga. Between the sprang right ankle and the sore quads, I cannot do much of the balancing part of yoga at all. Aditionally, body is worn out from the long weekend.
Afternoon, workout chest and some abs. 60 minutes workout with 20 minutes cardio (Hr ~ 109-115).
6/2 Tuesday
Stairs machine for 200 calories
Workout shoulder, bicep, shrugs, back, and bicep for about 1 hour.
150 calories on ellyptical with and w/o arms each, total 300 cal (HR was at about 103-109 range only but sweating profusively).
Body is super tired and worn down. Really wants / need a break but will try to push for legs workout tomorrow so the leg will have decent time to rest for another "eventful" weekend of balling / hiking. Sure is nice to just relax at Starbuck for 1 hour before lifting. Got some nice reading done.
Not sure what is causing it but since Saturday night until last night, my sleeping pattern is thrown off course and been really bad. Hope it gets better.
5/30 Saturday
Played ball from 2:30-5:00 but actual play time was more like 1.75 hours and had tons of fun. Went out and and some beers and late night food. Sure feels good to go out BUT I cannot drink anymore.
5/31 Sunday
Played basketball from 4-7 pm but actual playing time was like 2.5 hours. Won virtually all the games that I played and toward the end, I was just an offensive machine, hitting everything from 3's from top, side of court to driving scope shots.
6/1 Monday
Started with 20 minutes cardio warmup. Did only 35-40 minutes of yoga. Between the sprang right ankle and the sore quads, I cannot do much of the balancing part of yoga at all. Aditionally, body is worn out from the long weekend.
Afternoon, workout chest and some abs. 60 minutes workout with 20 minutes cardio (Hr ~ 109-115).
6/2 Tuesday
Stairs machine for 200 calories
Workout shoulder, bicep, shrugs, back, and bicep for about 1 hour.
150 calories on ellyptical with and w/o arms each, total 300 cal (HR was at about 103-109 range only but sweating profusively).
Body is super tired and worn down. Really wants / need a break but will try to push for legs workout tomorrow so the leg will have decent time to rest for another "eventful" weekend of balling / hiking. Sure is nice to just relax at Starbuck for 1 hour before lifting. Got some nice reading done.
Not sure what is causing it but since Saturday night until last night, my sleeping pattern is thrown off course and been really bad. Hope it gets better.
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cool progress man. i love it when u look bigger when u get smaller(the illusion of bigger muscles b/c they are sculpted well with less fat).
keep rocking it man
keep rocking it man
6/3 + 6/4
Went back in at night to burn off extra energy for 2 hours.
30 minutes on Stairs
30 minutes on Threadmill
10 minutes on ellyptical w/ arms
~30 minutes doing upper body weights
--Flat BB close grip 185x2x8, Flat BB bench 235x1x10
--DB curl 50x1x8, BB ez curl 100x1x8, lat pull down(wide/narrow) (250/190)x2x8
Still had trouble sleeping last night... Oh well.
6/3 Wednesday
Did moderate leg workout but with heavier weights in the afternoon for about 50 minutes. Had to use the dang smith machine to do squat b/c Jackasses where using BOTH squat rack to do military press with litterally 65 lbs barbells (yes, that is 10 lbs plates on each side with the 45 lbs bar). WTF. So, I just squated 365 lbs for 1-2 sets at 4-6 reps, can't recall. Leg press 24 plates for 4-6 reps a well.Went back in at night to burn off extra energy for 2 hours.
30 minutes on Stairs
30 minutes on Threadmill
10 minutes on ellyptical w/ arms
~30 minutes doing upper body weights
--Flat BB close grip 185x2x8, Flat BB bench 235x1x10
--DB curl 50x1x8, BB ez curl 100x1x8, lat pull down(wide/narrow) (250/190)x2x8
Still had trouble sleeping last night... Oh well.
6/4 Thursday
Will Try to rest today; might do some cardio late in evening / night but not sure.6/5 Friday
Skipped out on Yoga this morning b/c I was awaken every 2 hours or so last night as my sister came from AZ to drop off her kids for one week.
Wt in morning = 169.4 lbs
Wt post dinner after hike = 172.2 at 7:30 pm
Workout Chest + some close grip bench + bicep curl BB and seating preacher + some abs for about 75 minutes. highlight:
Flat BB bench 275x2x(7+1, 6+2), then pyramid 255x5,205x7,135x10
Went hike at fast pace for 30 minutes up hill and 15 down, for 3 miles.
Then drove to lake and walk / jog / 3 wind sprints for 1.6 miles.
Breaking diet soon so going to push really hard on losing the weight this weekend.
Skipped out on Yoga this morning b/c I was awaken every 2 hours or so last night as my sister came from AZ to drop off her kids for one week.
Wt in morning = 169.4 lbs
Wt post dinner after hike = 172.2 at 7:30 pm
Workout Chest + some close grip bench + bicep curl BB and seating preacher + some abs for about 75 minutes. highlight:
Flat BB bench 275x2x(7+1, 6+2), then pyramid 255x5,205x7,135x10
Went hike at fast pace for 30 minutes up hill and 15 down, for 3 miles.
Then drove to lake and walk / jog / 3 wind sprints for 1.6 miles.
Breaking diet soon so going to push really hard on losing the weight this weekend.
6/6 + 6/7
Did not weigh myself as the day was arward.
15 minutes warm up, then did yoga for 1 hour, then another 50 minutes of weight training on abs mostly with some back and little tricep.
Took 3 hours break to shop, hang out with friends, had lunch. Then proceeded to play basketball for 2.5 hours but actual play time was more like 100 minutes. Had fun but I always have fun. Ate a lot of fruits and carbs for dinner to semi-refill up.
Wt in morning = 168.8 lbs
Did not play basketball in the evening so I decided to do a carb reloading that evening... YES food food food.
6/6 SATURDAY
Did not weigh myself as the day was arward.
15 minutes warm up, then did yoga for 1 hour, then another 50 minutes of weight training on abs mostly with some back and little tricep.
Took 3 hours break to shop, hang out with friends, had lunch. Then proceeded to play basketball for 2.5 hours but actual play time was more like 100 minutes. Had fun but I always have fun. Ate a lot of fruits and carbs for dinner to semi-refill up.
6/7 Sunday
Wt in morning = 168.8 lbs
Did not play basketball in the evening so I decided to do a carb reloading that evening... YES food food food.
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6/8 to 6/11
Workouted shoulder with some bicep.
Military press 90 x 2 x 5
wt in morning 171.2 lbs
Decided to press hard this whole weight gain phase so going to lift really heavy with minimal reps / sets.
Squat:
warm ups: 135x1x10 : 225 x 1 x 10
315x2x8 365x1x4 (did only 3/4, not 90 degrees)
Single leg press:
360x2x8
270x1x10
320x1x10
BB calves raise Smith machine:
405x3x12
Finished off with some abs crunch machine.
Max weight 200x2x12
Ab roller wheel: 3x15
The legs and abs got more and more sore as the day progress. Extremely tired and slept all the time.
wt at midnite 174.8
BB bench press flat:
320x1x(1+1)
315x2x(2+1)
Decline:
225x1x8 : 275x1x6 : 225x1x8
Did more chest chiseling moves and some triceps to finish off. Did 12 minutes of cardio for 150calories to end.
Wow, with enough food and creatine, I can just keep on pressing and pressing. It's like endless energy and I seem to get stronger after 3-4 reps instead of wearing down. I really should be working with 295 for 4-6 reps but sure is nice to throw up 315.
6/8 : Monday
Wt in morning on empty stomach = 172.4 lbsWorkouted shoulder with some bicep.
Military press 90 x 2 x 5
6/9 Tuesday: Legs
wt in morning 171.2 lbs
Decided to press hard this whole weight gain phase so going to lift really heavy with minimal reps / sets.
Squat:
warm ups: 135x1x10 : 225 x 1 x 10
315x2x8 365x1x4 (did only 3/4, not 90 degrees)
Single leg press:
360x2x8
270x1x10
320x1x10
BB calves raise Smith machine:
405x3x12
Finished off with some abs crunch machine.
Max weight 200x2x12
6/9: Wednesday: Rest day
Took the day off but did yoga in the morning for 1 hour. Ab roller wheel: 3x15
The legs and abs got more and more sore as the day progress. Extremely tired and slept all the time.
6/10 Thursday: Chest + tricep
wt in morning = 173.2 (full of ****)wt at midnite 174.8
BB bench press flat:
320x1x(1+1)
315x2x(2+1)
Decline:
225x1x8 : 275x1x6 : 225x1x8
Did more chest chiseling moves and some triceps to finish off. Did 12 minutes of cardio for 150calories to end.
Wow, with enough food and creatine, I can just keep on pressing and pressing. It's like endless energy and I seem to get stronger after 3-4 reps instead of wearing down. I really should be working with 295 for 4-6 reps but sure is nice to throw up 315.
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Nice dude!!!
6/12 to 6/14
wt in morning = 171.8 lbs
just going to mention highlights for time being:
DB 1 arm standing alt Curl:
60x1x6
55x1x6
50x1x7
Sitting row machine:
5 plates x 3 x 8
wt = 171.6
Didn't have time to workout but did play basketball for about 90 minutes.
wt in morning = 172
wt in afternoon = 176.2 (after lunch); 174.8 (after #2)
Went to gym to do some legs, mostly squat:
135x10, 225x10 (warmed up)
315x1x8
365x2x6
315x1x8
225x1x20 (this was difficult and exhausting after going heavy but doable easy)
Did 75 minutes of yoga
Going to play 2-3 hours of basketball later this evening!!! ya
Played basketball from 5:30 until 8:10 and went undefeated until the last game where everyone on the team was extremely tired. Basically played for 2 hours and 15-20 minutes if you exclude the breaks. Then went to an all-you-can eat Korean BBQ and ate for 2 hours straight. LoL Must replenish those calories right? I know.... but sure is fun to go to buffet and eat once every so often.
wt after buffet before bed = 175.0 lbs.
6/12 Friday: bicep and back
wt in morning = 171.8 lbs
just going to mention highlights for time being:
DB 1 arm standing alt Curl:
60x1x6
55x1x6
50x1x7
Sitting row machine:
5 plates x 3 x 8
6/13 : Saturday
wt = 171.6
Didn't have time to workout but did play basketball for about 90 minutes.
6/14 : Sunday
wt in morning = 172
wt in afternoon = 176.2 (after lunch); 174.8 (after #2)
Went to gym to do some legs, mostly squat:
135x10, 225x10 (warmed up)
315x1x8
365x2x6
315x1x8
225x1x20 (this was difficult and exhausting after going heavy but doable easy)
Did 75 minutes of yoga
Going to play 2-3 hours of basketball later this evening!!! ya
Played basketball from 5:30 until 8:10 and went undefeated until the last game where everyone on the team was extremely tired. Basically played for 2 hours and 15-20 minutes if you exclude the breaks. Then went to an all-you-can eat Korean BBQ and ate for 2 hours straight. LoL Must replenish those calories right? I know.... but sure is fun to go to buffet and eat once every so often.
wt after buffet before bed = 175.0 lbs.
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6/15 Monday
Okay, my legs were completely sore and dead the whole day. Bicep was slightly sore as well. Skipped on the morning yoga, decided a little more rest was more useful.
I am not 100% certain but pretty sure: wt in morning = 175.0 after eating.
NOt surprised with all the sodium that I intake the other day.
Workout at night from 9pm to midnight.
Flat BB chest:
275x1x7
275x1x (6+1)
rev. pyramid quick: 275x1x5 225x1x6 135x1x(7out+2inner)
Shrugs on smith machine:
365x1x10
385x1x8
365x1x8
225x1x10 (inner)
Wow, what a big difference taking whey+CEE+glutamine mid-workout did for me. I was sooo tired and cannot generate anymore power and then BOOM, after that shake I was did the super shrug sets!!! Amazing stuff. Went and relax in Sauna for 10 minutes, then jazzuci + pool for another hour most in pool swimming. Body feels really good now after all that workout. At a piece of brownie, Blueberry bagel, one full cup of cottage cheese before bed. Wanted to make sure to put the body in anarobic cylce while I rest. Brownie was just a reward, LoL... I know any fat intake while on a high carb+protein diet is awful!!!
Body feels really good after swimming. Gotta do that more often.
6/15 Monday: Chest + tricep + trapz
Okay, my legs were completely sore and dead the whole day. Bicep was slightly sore as well. Skipped on the morning yoga, decided a little more rest was more useful.
I am not 100% certain but pretty sure: wt in morning = 175.0 after eating.
NOt surprised with all the sodium that I intake the other day.
Workout at night from 9pm to midnight.
Flat BB chest:
275x1x7
275x1x (6+1)
rev. pyramid quick: 275x1x5 225x1x6 135x1x(7out+2inner)
Shrugs on smith machine:
365x1x10
385x1x8
365x1x8
225x1x10 (inner)
Wow, what a big difference taking whey+CEE+glutamine mid-workout did for me. I was sooo tired and cannot generate anymore power and then BOOM, after that shake I was did the super shrug sets!!! Amazing stuff. Went and relax in Sauna for 10 minutes, then jazzuci + pool for another hour most in pool swimming. Body feels really good now after all that workout. At a piece of brownie, Blueberry bagel, one full cup of cottage cheese before bed. Wanted to make sure to put the body in anarobic cylce while I rest. Brownie was just a reward, LoL... I know any fat intake while on a high carb+protein diet is awful!!!
Body feels really good after swimming. Gotta do that more often.
6/16 Tu
Wt in morning = 170.8 lbs on empty stomach.
Wow, I dropped weight? WTF... that is interesting to have lost weight slightly and yet gain lots of power!!! ya ya ya!!! no complaint here. I know it's just water retention but still made my day.
Evening workout under limited time constraint so did not get to workout for as long as I normally do or fit in as much. Bicep+back day.
EZ curl BB:
70+bar x 2 x 8 (wide)
90+bar x 2 x 8 (inner)
100+bar x 1 x 6 (mid)
One arm rows:
100x1x8
110x2x6
Wt in morning = 170.8 lbs on empty stomach.
Wow, I dropped weight? WTF... that is interesting to have lost weight slightly and yet gain lots of power!!! ya ya ya!!! no complaint here. I know it's just water retention but still made my day.
Evening workout under limited time constraint so did not get to workout for as long as I normally do or fit in as much. Bicep+back day.
EZ curl BB:
70+bar x 2 x 8 (wide)
90+bar x 2 x 8 (inner)
100+bar x 1 x 6 (mid)
One arm rows:
100x1x8
110x2x6
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6/19 Friday
Wt in morning = 173.6
Still feeling somewhat sick but decided to go workout early in the morning to flush out the system. I don't think I am contagious though.
Bench BB Flat:
275x3x(7,7,6)
alternating db curl
55x3x(7,6,6)
Was switching between bench and curl to let the muscle get most rest as possible. Sure feels nice to be repping and doing sets with 275 lbs. If I can maintain this pace, I should be setting with 315 by end of year hopefully.
Did 50 minutes of vinyasha flow yoga afterward. Shoulders were really tired. The right shoulder feels extremely fatigued and odd so will lay off shoulder workout until monday. Most likely will go hiking in evening for 1 hour and then do leg tomorrow with Sunday being a rest day.
Friday: chest + bicep with little tricep
Wt in morning = 173.6
Still feeling somewhat sick but decided to go workout early in the morning to flush out the system. I don't think I am contagious though.
Bench BB Flat:
275x3x(7,7,6)
alternating db curl
55x3x(7,6,6)
Was switching between bench and curl to let the muscle get most rest as possible. Sure feels nice to be repping and doing sets with 275 lbs. If I can maintain this pace, I should be setting with 315 by end of year hopefully.
Did 50 minutes of vinyasha flow yoga afterward. Shoulders were really tired. The right shoulder feels extremely fatigued and odd so will lay off shoulder workout until monday. Most likely will go hiking in evening for 1 hour and then do leg tomorrow with Sunday being a rest day.
6/21 Sunday
Did leg workout in morning. Must still be sick b/c I was struggling with squat and cannot even do 1 proper rep at 365 lbs so I did 3 sets at 315 of 7-8 each. Finished off with only 15 repst at 225 lbs... weak sauce.
Went did some yoga for 75 minutes.
Play some basketball for 2 hours or so. Too hot to really push much cardio, almost overheated from running around.
wt in morning on empty stomach = 174.4
wt at 11 pm at night after big BBQ = 174.6
I was surprise that my night time weight was only 174.6. I must be really dydrated.
Did leg workout in morning. Must still be sick b/c I was struggling with squat and cannot even do 1 proper rep at 365 lbs so I did 3 sets at 315 of 7-8 each. Finished off with only 15 repst at 225 lbs... weak sauce.
Went did some yoga for 75 minutes.
Play some basketball for 2 hours or so. Too hot to really push much cardio, almost overheated from running around.
wt in morning on empty stomach = 174.4
wt at 11 pm at night after big BBQ = 174.6
I was surprise that my night time weight was only 174.6. I must be really dydrated.
6/22 Monday: Chest
Wt in morning = 173.2 on empty stomach.
The minor headachne / tension head pain was most likely from lack of fluid b/c I felt better after I got home and drank 1/3 of a gallon of water before bed.
Did mostly chest with only 5 sets of tricep to finished. Didn't wanted to leave my mom home alone too long, she has a wicked stomach flu.
I did my MAX chest flat bb press again today:
325x1x1.5
315x1x3.5 (3 + 1 with help)
I could have probably done 2 but spent a lot of energy on first rep since it was a new high for me. Best of all, I am still really tired from the weekend's leg routine. My legs are super sore still especially the upper part of the leg + butt. On top of that I still feel some residual illness. I am just amazed that I can press 315, much less 325!!!
Yesterday, I saw a white guy that did not look very muscular or that big at all bench press 405 lbs!!! I was like WTF... wow... He was wearing a regular t-shirt but did not look huge or super cut-up either... Dang... That motive me to do 350 now!!! One thing though, he as super chicken legs!!!! LoL. I think my forearm might have been as big as his calves.
6/22 Monday: Chest
Wt in morning = 173.2 on empty stomach.
The minor headachne / tension head pain was most likely from lack of fluid b/c I felt better after I got home and drank 1/3 of a gallon of water before bed.
Did mostly chest with only 5 sets of tricep to finished. Didn't wanted to leave my mom home alone too long, she has a wicked stomach flu.
I did my MAX chest flat bb press again today:
325x1x1.5
315x1x3.5 (3 + 1 with help)
I could have probably done 2 but spent a lot of energy on first rep since it was a new high for me. Best of all, I am still really tired from the weekend's leg routine. My legs are super sore still especially the upper part of the leg + butt. On top of that I still feel some residual illness. I am just amazed that I can press 315, much less 325!!!
Yesterday, I saw a white guy that did not look very muscular or that big at all bench press 405 lbs!!! I was like WTF... wow... He was wearing a regular t-shirt but did not look huge or super cut-up either... Dang... That motive me to do 350 now!!! One thing though, he as super chicken legs!!!! LoL. I think my forearm might have been as big as his calves.
6/23 Tuesday
wt in morning = 171.6 lbs.
This is amazing considering that last night before bed when I was fully hydrated, I was 177.6 lbs.
Worked on most bicep with some back in there.
EZ bar curl (weight listed does NOT include bar b/c idk bar's weight)
70x1x9 (3 x inner, mid, outer)
80x2x8 ( one set inner, one outer)
100x2x(7 mid-grip, 6 inner)
80x1x8 outer
110x1x5 mid
100x1x5 inner
Also did some preacher curl, one arm db preacher; lat pull down and 1 arm smith machine rows. Forearms were super tight and sore while doing the rows. Did 5 sets of machine ab crunches with 2 sets at max weights for 15, 10 reps.
wt in morning = 171.6 lbs.
This is amazing considering that last night before bed when I was fully hydrated, I was 177.6 lbs.
Worked on most bicep with some back in there.
EZ bar curl (weight listed does NOT include bar b/c idk bar's weight)
70x1x9 (3 x inner, mid, outer)
80x2x8 ( one set inner, one outer)
100x2x(7 mid-grip, 6 inner)
80x1x8 outer
110x1x5 mid
100x1x5 inner
Also did some preacher curl, one arm db preacher; lat pull down and 1 arm smith machine rows. Forearms were super tight and sore while doing the rows. Did 5 sets of machine ab crunches with 2 sets at max weights for 15, 10 reps.
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