Tic's Reflection

8/7 Friday

wt = 172.4 lbs

I didn't mind the extra weight b/c I ate a ton of meat yesterday, friend bought a "big green egg" grill which retailed for over a grand. The New York steak was awesome.

Did some yoga in the morning for 1 hour, very relaxing. Then lifted weight in the after noon for like 88 minutes; mostly chest, some bicep, and 5 sets of 15 reps of machine crunches.

Decline bench super-set (wts noted, then 225 lbs) (after warmup)
275x2x(8,5)
295x2(3,5)
275x2(5,6) .. then fast pace 135x1x10.

type : medium (intensity)
rpe = 8
 
8/8/09 Saturday

wt in morning = 171.4 and 170.4 (after #2)

Day off from weight but did play some light basketball. Played about 5 games total for about 60-70 minutes. Just keeping the shoulder rested as much as I can.
 
holy cow! you best get that deadlift on the same page as your bench man!
you'r going to see big overall growth this year if you keep up that deadlift around 1 time a week!
its a great thing that u started deadlifting man! get ready for a bigger back, and killer hamstrings! not to mention increased strength overall.

i love maximum muscle, i knew a lot of the things beforehand in general but im learning so so much from it. im only on page 130, but im reading it steadily.
i really treasure it.

anyway, great to see that your shoulder is healing well.

just on a side note, sry that i havent cought on, but are you doing upper/lower? or a body part split?
what exactly is your method?

how many exercises per session? how many minutes? how much rest? ;D i wanna know the details
 
8/9/09 Sunday

wt in morning = 174.0 and 172.8 (after #2)

That is expected as I ate a chimingachanga last night, bascially a deep friend burito (yeah yeah my diet is not good atm, I am recovery cut me some slack). Did one hour of yoga this morning and drank 1 large venti ice coffee in the morning and another before basketball ( my first cup of coffee in over a week). Will write what I found out about coffee later in post on weight lost, it's horrible news for coffee drinker.

To PB's response, I am not sure if you got to the section about workout density / speed yet but he suggest that you explode and have the mind-frame of doing the set FAST. The actual motion is not as important as you wiring your brain to do the set fast. When I said fast sets, I meant that. As for rest period between sets, I am not really sure but about 60-90 seconds b/c my brother and I alternate pretty much nonstop. The actual downtime of us not on a machine and workout out and getting into position + hand grips. Unless I am setting up mentally for a extra heavy load, then I take another 30-50 seconds before the set to prep my mind/body. One day, I should keep track of how many reps / sets that I do and do One blog in here for you guys to see but it's a lot of volume. I've been doing a bodybuilder type of routine as of late.

This is going to be my macro-view for the whole month's routine. M/Tu will be normal workout at moderate weight / intensity b/c I am taking family to yet another buffet (Korean BBQ this time) on Tu and will use that as my "last meal before my diet phase." Wednesday will be break / transition diet day. From Thursday (8/13 to 8/23 Sunday) I will be on a diet to lose some weight. It is still summer and I want to not carry too much BF b/c the weather is HOT in San Diego especially in September. From 8/24 to 9/7, I will be on bodybuilding style with light / medium weight training cycling to prep the body for growth / strength explosion. At 9/8 or so, I will decide which powerlifting program to go on (maybe you can suggest something Jon or we can collaborate which method is best). Atm, I am leaning toward 5x5 one workout a week, and use my judgement for the rest of the workout.

Oh 9/15 to 9/19, I will be working very light or none at all to "rest" the body while dieting (aka starving, LoL). Hopefully, I will be ready to go for some power explosion come September.
 
Proteinboy said:
holy cow! you best get that deadlift on the same page as your bench man!
you'r going to see big overall growth this year if you keep up that deadlift around 1 time a week!
its a great thing that u started deadlifting man! get ready for a bigger back, and killer hamstrings! not to mention increased strength overall.

i love maximum muscle, i knew a lot of the things beforehand in general but im learning so so much from it. im only on page 130, but im reading it steadily.
i really treasure it.

anyway, great to see that your shoulder is healing well.

just on a side note, sry that i havent cought on, but are you doing upper/lower? or a body part split? Body split with 2-3 muscle groups only.


what exactly is your method? Winging it and restoring the body while getting a "pump" workout so my muscle will grow and catch up to my mental neuron connection.


how many exercises per session? how many minutes? how much rest? ;D i wanna know the details
Click to expand...

Let me give you an example of my typical chest day. Flat bench normal grip, close grip, wide grip for 2 sets each, total 6 sets. These are all done with 3 sets each: Incline press, seated flies, cable flies (2 sets per lower + upper setting). After chest, I normally round off with tricep. Seated 1 arm extension for 3-4 sets of 10 reps each arm. Then, standing extension downward for 3 sets and reverse the grip for another 3 sets of 10-15 each. All of these are done in about 1 hour, more or less. Rest period is just switching off with brother so about 60-90 seconds. Now I am interested how many sets / rep that is so I will count it:

Grand total sets = 26 sets
Going to guess 10 reps per, roughly = 260 reps.
Time = 60 minutes: if you add in warmups / strenching, that is another 20 minutes.
 
excellent, man. great great great improvements. its really amazing man.

looking big. do you do pullups/rows? i dont remember seeing them on your log
 
You got me there, PB. My back is pretty weak. I do work on Rows but not chinups / pullups. I do dedicate 1 workout a week to my back though but I've never been a big fan of having big back b/c I am short and wide wingspan does not look good on a short guy in my opinion.

I got a question for you guys about my upcomoing power workout setup. I do plan on doing 3 bodypart split in the week consisting of: chest (bench), leg (squat), and back (deadlift). The question is that should I do them over 3 days (M,W,F) or 4 days (m,tu,th,f). The fourth day is appealing b/c it will basically shift my workout 1 day forward each week and I can keep the heavy lifting day(s) the same. The 3 day program does yield a lot 48 hour window to rest instead of 24. I am mulling over it atm.
 
Thats a massive improvement over the months. How did you go about it when you started? Did you just go on one big cut including lifting and cardio?
 
BigTomW said:
Thats a massive improvement over the months. How did you go about it when you started? Did you just go on one big cut including lifting and cardio?
Click to expand...
YES which major calorie defecit diet.

I have to admit that when I first started almost 2 years ago, I was not in the best position physically / mentally. A very close friend of mine (also my drinking buddy) committed suicide so I decided to completely changed my life or else I would head down similiar road. Used to drink about 40 beers (about 20 beers and 20 shots in reality) and 1 pack a day. Would go out until almost dawn 3-4 times a week.

Once I committed and made the change, I just went at it moderately slow the first 3 weeks. I would workout 2 times the first week, then 3 times the next and only went in for 30-40 minutes only. Oh my god, I was stiff and sore for the first 3 weeks like I was in a bodycast. For the first 3-5 months, I kept weight training between 30-60 minutes only for 3 times a week while doing tons and tons of cardio. On top of that, I massively cut back on calories and the tons of cardio help me fiend of hunger. Oh, I got into yoga when I severely sprained my ankle and now a avid practioner of yoga (2-3 times a week for the last 18 months). To keep in touch with friends/family, I go hiking a lot; killing 2 birds with 1 stone.

Along the way, I remember this board and decided to look at things again. Wham bam and a lot of help along the way, here I am. I do have to give a LOT of credit to Chillen. He has a subtle way of pointing out our mistake without being in your face about it while each post felt like it was personally meant for me. I know there are many more who helped me like Karky and Geogan1 who pointed out that going all the way down on the squat is actually GOOD for the knee.

Now, I am trying to help those that just starts out again BUT I am fearful that I am not knowledgeable enough to give solid advice and may be hurting people instead so I've decided to scale back and my signature is to remind me.
 
8/11 Tu

wt in morning = 171.8 lbs (empty, dry)

After making my small donation to Mr. Perryman's cause for writing Maximum Muscle, I ran across his article on Shoulder injury.


That article pretty much nailed me dead on and why my shoulder is hurting. The 2 key mistakes that I made that I took from that is my bench press is too wide (it should only be at shoulder width) and I do too much pressing motion and not enough pulling motions.

Karma is soo cool. Made a small contribution and fortunately was lead to an article that might have saved me from castatrophic shoulder injury.
 
tic said:
YES which major calorie defecit diet.

I have to admit that when I first started almost 2 years ago, I was not in the best position physically / mentally. A very close friend of mine (also my drinking buddy) committed suicide so I decided to completely changed my life or else I would head down similiar road. Used to drink about 40 beers (about 20 beers and 20 shots in reality) and 1 pack a day. Would go out until almost dawn 3-4 times a week.

Once I committed and made the change, I just went at it moderately slow the first 3 weeks. I would workout 2 times the first week, then 3 times the next and only went in for 30-40 minutes only. Oh my god, I was stiff and sore for the first 3 weeks like I was in a bodycast. For the first 3-5 months, I kept weight training between 30-60 minutes only for 3 times a week while doing tons and tons of cardio. On top of that, I massively cut back on calories and the tons of cardio help me fiend of hunger. Oh, I got into yoga when I severely sprained my ankle and now a avid practioner of yoga (2-3 times a week for the last 18 months). To keep in touch with friends/family, I go hiking a lot; killing 2 birds with 1 stone.

Along the way, I remember this board and decided to look at things again. Wham bam and a lot of help along the way, here I am. I do have to give a LOT of credit to Chillen. He has a subtle way of pointing out our mistake without being in your face about it while each post felt like it was personally meant for me. I know there are many more who helped me like Karky and Geogan1 who pointed out that going all the way down on the squat is actually GOOD for the knee.

Now, I am trying to help those that just starts out again BUT I am fearful that I am not knowledgeable enough to give solid advice and may be hurting people instead so I've decided to scale back and my signature is to remind me.
Click to expand...

Hey man, you look great. And that is a very inspiring story, I'm sorry for your loss but it looks as though it has changed you for the better at least. Keep up the good work-- The sky is the limit :).
 
9/10

I am back on bulking phase but have moved to another forum with less advertisements.

Good luck everyone. I am still poking my head in here and there to check you guys out over here; especially you Jon, aka PB. If you are interested Jon, I will post my general workout routine here for you to look at man and critique for me but I am on week 1 of a 12 week program. Yes, my shoulder still bother me but I am going to try and MAN UP; hopefully, the shoulder pain is caused by diet defecit before but will find out in a month or so.

Looking forward to see how that 3-some bodybuilding journal will look like at end of year. The #'s will be drastically improved an amazing, I am sure.

Mel Def, I want to see pre/post wedding pictures. I know you will look amazing and the day will go off awesomely(is that a word?).

Tic signing out. I might post some updates here and there. :costumed:
 
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tic, i will be very pleased if you post here! thankyou for checking in man, it makes it more interesting!
im curiuos to see what you are up to!
 
PERIODIZATION​

Table 4.3 - Example of weekly undulation

Weeks 1-2 (ext) 3-4 (Int) 5-6 (ext) 7-8 (str) 9-10(str) 11-12,P
Reps 10-12 4-6 8-10 3-5 5-7 2-3
Sets 3 5 4 5 4 6
Intensity 70-75% 82-88% 75-78% 85-90% 80-85% 90-95%
Total Reps 30-36 20-30 32-40 15-25 20-28 12-18
*copied from pg 160 of Maximum Muscle by Perryman



Type of Training Reps (%1RM) Rest Interval Tempo Set Length Exercise
Strength Training 1-5 (85%+) 3-5′ 2-3/0/X 20″ or less Compound
Int. Bodybuilding 4-6 (80-85%) 2-3′ 3-4/0/1 20-30″ Compound
Ext. Bodybuilding 6-8 (75-80%) 1-2′ 3/0/2 30-40″ Compound
10-15 (70-75%) 1-2′ 3/0/2 40-60″ OR Isolation
Really Extensive N/A (60-65%) 1′ 2/0/2 60-120″ Isolation

Notes: Tempo reads X/Y/Z where X is the lowering speed, Y is the pause, Z is the lifting speed. Some coaches add fourth value for the pause at the top. Rest intervals are in minutes, set length is in seconds. The really extensive zone should be timed for 1 to 2 minutes (up to maybe 3 if you’re a masochist) without focusing so much on reps. If you must count reps, 15-30 reps on a 2/0/2 tempo works fine.
Type (order done) Training Load Maintaining Load
Strength Training: (first) 6-10 sets 2-3 sets
Intensive Bodybuilding: (second) 2-8 sets 1-2 sets
Extensive Bodybuilding: (third) 3-6 sets 1-2 sets
Really Extensive Bodybuilding: (fourth) 1-2 sets 1-2 set

*Workout order will ALWAYS go str—Int—Ext—Re Ext



I cannot get it to line up properly sorry but it's a 12 week program. You can see the table on page 160 of the book, PB. Instead of doing 2 weeks to start, I think I might have done 2.5 weeks; oh well, it's all good. There are mini-cycles within the workout via reverse pyramid style. You will see what I mean once you see the workout logged in.
 
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Here is an example of my workout on Wednesday, 9/9/9. The squats were not done to full motions; I am bad/cheater.

WK 1, WO 2: Leg day (ML = Squat)
Squat
315x6
405x1x3 (but only went 1/2 down, have not done this heavy before; scared w/o spotter)
315x3x6 (had to rest pause in between reps at times)
285x1x6


Sumo DL: 135x10, 205x10 (too tired)


Single leg press
360x4x(8,8,8,10)


Seated single calf raise
115x3x(12,10,12)


Single leg ext
100x2x10


Alternate single leg curl
55x2x10


adductor (inward)
205x2x12 (max weight)


abdcutor (outward)
150x2x10


seated ab crunch
200 x 4 x 15 (max weight on machine)


RPE = 8-9

Explanation:

*as you can tell, the squat was the main lift of the day. Set1 at 315 was still kinda warming up. Set 2 at 405lbs sets was my Str training; done at maintaince. This is an extensive bodybuilding phase for week 1-2, set 3-5 was done at 315. S6 at 285 was b/c I was just exhausted. The rest of the workout was mixture of everything but more of extensive to really extensive bodybuilding type of workout (higher reps).
 
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oh lawd...405?!?!?!!

wooot, thats nice. i was thinking of taking some of that stuff out of the book too, it looks very helpful. im just taking a lot of the principles and putting them into my training!

thats so good though man, just get that range of motion and you got a huge squat o.o DANG.
im learning to squat with my hips to give it more drive.


this stuff helped me, you will probably get something out of it too man! when you have some time, give it a look, it is tons of technique videos...and i mean technique you didnt know videos. i thought i knew how to squat well until i listened to riptoe's lectures. i thought i knew how to press correctly and optimally until i watched some of his traning sessions with students. it really helped me!

good work btw : ]
 
9/11 CHEST day

Thx Jon. I saw that link on Johnny's journal as well. It rocks man 100%. It just re-enforced what I was already doing. I got confused and tried to change my form b/c my shoulder was hurting but the other information that I read just does not work for me. That website reminds me to go back to my old training ways. I've been watching the videos whenever I had time. Definitely help out Deadlift for me as I am learning that movement. One thing is for sure, do NOT do 20 reps of Deadlift!!!

The cut phase went alright, I got down to about 10% BF; weighing between 168-170 with 31.5'' waist. Kinda did unloading / rehab for the past 3 or so weeks along with minor cut phase. Now I am going to try to push out bulk phase and hope my shoulder holds up. Goal is to be at 183-185 lbs in the morning so 185-190 range for the daytime with ~15% BF (or less hopefully) so waistline is 34''. Then unload for 2 weeks and decide more bulk or cut. I tell you what, I am alreadying dreading losing my six pack slowly already!!! whhhaaaa :action9:

Btw, that 405 was done only at 1/2 motion so it does not really count. Funny thing is that the motion is better than half the people that does do squat at some gyms.

Flat BB BP:
255x3x(10,8,9)

Incline machine BP
230x3x10

BB EZ bar
100x3x10 (out, mid, inner)

done with 1 or 2 sets:
seated preacher, rev flies for shoulder, seated flies, tricep ext

RPE 5

Worked alone, been awhile that I did pressing movement w/o a workout partner. I do not believe it but I am still super tired from Wednesday's workout. Yes, it was THAT taxing. Did the usual 3 mile hike + 1 mile walk back to car. Feel better but leg is still sore, not from hike but from workout on wednesday.

Side-note:
On another side note, I am not really posting advices to anyone anymore (outside of a handful of people here) b/c apparently I do not know my stuff.... but if anyone is curious about what I am doing and why, I will be more than glad to explain it.

Have a Wonderful weekend everyone!!!​
 
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9/14 Monday

A major stiff neck is wrecking havoc on me the past couple days. Hope it gets better soon!!! What is life if it does not have its bumps and bruises.:cheeky:
 
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