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I wasn't feeling too hot yesterday after work so I decided to delay my workout. I'm glad I did. It seemed to pay off. Today went awesome.

Bench 150x5 PR!!! (old 167.4 1rm, now 172.5 1rm)
DB Pullover 25(each)x5 PR!!! (old 26 1rm, now 28.75 1rm)

Upper EDT (13 mins)
Incl DB Press 35lb each 10,10,10,10,10
Tbar Row 45lb plate 10,10,10,10,10

I haven't ever done Tbar row and been a long time since DB press. I didn't know what weight to use or what to expect from an EDT, next time I'll use more weight and push it over the 15 min mark.

Squat 155x6 PR!!! (old 171.45 1rm, now 182.9 1rm)
SL Deadlift 115x6 PR!!! (old 117.8 1rm, now 135.7 1rm)

Lower EDT 15mins
Deadlift (Forgot to do Romainian, next time) 130lb 10,7,7,8 <---???
Leg Extensions 45lb 10,8,9,9 <---???

Decline Bench static ab crunch 10lbs 50sec, 40sec, 40 sec

Ok, I used to lift in highschool. It's been a long time since then. Most of my lifting this year has just been to loose body weight. This is the first I've been actually focusing on gaining strength since highschool.

Having said that... I know my lifts are pretty low compared to most of the rest of you, I know we all start at the beginning, but I don't care, I feel damn good and am walking tall after these gains. I can't wait to see where I am in 6 weeks from now and look back to see where I came from.

So I'm assuming that the reason why my reps went up on my lower EDT's is mostly neurological. Greasing the groove thing...


Have a happy new year all.

Had a good weekend. A little heavy on the calories, a little light on the protein. I didn't drink alot, a little, not a lot. I think the major thing I should have done is drink WAY more water.

I was feeling very good today. Decided to do workout #3 after only 1 day of rest. I plan on doing 2 days rest usually, but it's so nice working out on weekends, and I really did feel quite good today.

Here's how it went.

Bench 165lbs x2 PR (174.9 1RM)
DB Pullover 30lbs each X2 PR (31.8 1RM)

Upper EDT
Incline DB Press 45lbs x 7,6,6,4,3
TBar Row 80lbs x 8,8,8,6,6
Total: 62 reps/15 mins

Squat 175x2 PR (185.5 1RM)
SL Deadlift 130x4 PR (145.6 1RM)

Lower EDT
Romain Deadlift 115lbs x 8,6,6,5
Leg Extensions 55lbs x 11,9,8,7
Total:60 reps/ 15mins

I upped the weight from last time for the EDTs. I feel I am now where I need to be to challenge myself. Maybe a hair more for Leg Extensions. I'll leave it for now. I'm concerned I'm not loading the muscle heavy enough. I'm not in any rush though.

Questions:
In a few days, workout number 4 is next. I'm deloading. That's explained in the book for the main compound lifts. Should I be deloading for the EDTs? If so, do I drop the weight, the reps, or both?

A. I'd drop the EDT's altogether for #4. Congrats on the PR's man!

I have my MASS PRO amino. I had to stop the liver tabs early. I plowed through all that I had and ran out on friday. By the time I got to the health food store to get more they had closed early for new years. Not open until monday, so my lack of planning forced me to stop a few days early. Oh well, I'm not concerned. I'll start BCAA #1 as per suggested by you Rob, but do I continue taking when my ingredients arrive for "the formula?" I ask because the way the formula is constructed, it seems alot like BCAA #2?

A. You can discontinue once The Formula ingredients arrive

On another note. This is all not only starting to change my body (and myself and my wife can see the changes already), this is also starting to change my life. This is creating structure and discipline in my workouts that is directly transferring to my performance at work and how productive I am at home. This is changing my relationship with my wife. I have more energy, and I don't drag my ass getting out of bed anymore. It's early, but this the beginning of some welcome changes.[/b]

A. Awesome man and couldn't be happier for you! BEST feeling in the world!!

Spooky, I aparantly replied to my own thread...

Thanks Rob.


Hey Rob, I don't know if you got my PM. Your email didn't get to me because my inbox was almost full, If you would like to try again it will work now.

Everything is going great. Doing HIT cardio on the elyptical for 20-30 mins on most of my off days (Does shoveling snow for a couple hours count for sled pushing? ) Calories and protein are to plan most times. Had a bad weekend, but I've pretty much lost the weight I gained.

And, I'm taking a GABBA break (NOW brand.) It usually works well, but after I work out I have the cold sweats really bad that night. I know you warned me about quality Rob, I'll be getting the gamma gh on my next order. Quality is important.

NOW generally makes a good product, although I'm unclear if they use HPCS/HPLC like MASS does.

Nevertheless, lookin' good here!! Also, please PM me your email address again and what I was sending you. Rob is very confused these days and is getting Mixed up a lot, so to speak..

I've had great success with NOW in the past with other products... And the GABBA didn't always give me problems. Usually I had amazing sleep. If I did an afternoon workout that left me sore, if I took the GABBA that night, I would wake up over and over and just sweat buckets. Terrible sleep is not good right after a heavy workout. So, I'll take a break from it. No biggie.


Workout today was alright. I had a long rough day today, so I really wasn't feeling motivated. I was kind of relieved it was a deload.

Finished day 3 of my BCAA #1 protocol, next three days no BCAAs.

Workout #4 Deload!!!

Bench Press 145x6
DB Pullover 25x6

Squat 155x6
SL Deadlift 115x6

I didn't get to the eliptical yesterday or today... I'm going to put a focus on tightening up my diet and doing cardio on my off mornings...

When does it work the best to take the Burn it Up! Can I start anytime or should I wait until cruise?

Things are going great over all.

BIU is ideal pre-workout or Cruise. You're choice.

Play with it a bit. FANTASTIC product IMO.

I was feeling run down from the week yesterday, my elbow was kind of sore too (hitting the funny bone is not so funny,) so I decided an extra rest day was in order before my big 1RM day!

So today was the day, and I'm extremely happy!


Bench Press 180lbs x1 PR
Dumbell Pullover 30lbs x2

Upper EDT
Inc DB Press 45lbs x10,8,8,6,6
TBar Row 80lbs x10,8,8,7,6
Total 77 reps, 15mins = 24% increase

Inc DB Curls 20lbs each x8,6,3,4,4,3
Bench Dips (Body weight) x8,8,7,6,6,5
Total 68 reps, 15mins

Squat 190lbs x2 PR (201.4 1RM)
SL Deadlift 150lbs x3 PR (163.5 1RM)

Lower EDT
Romain DL 115lbs x8,8,7,7
Leg Extensions 55lbs x10,10,9,8
Total 67 reps, 15mins = 12% increase

Decline Static Ab Crunch 50lbs x25s,35s,25s

Well, I woke up with a VERY stiff lower back. I was concerned. I stretched and did some low intensity SS cardio and was feeling very good.

I decided to add another block to my upper EDT. I want to target my arms. Is this ok, and did I pick good exercises or is there something else you would recommend? Keep in mind I only have free weights

I imagine this is going to be a pretty important week for your insurance job. I read your post here and it meant alot to me. Everything you have done for me, I'm glad I have been able to give a little back. Whatever happens, we are here for you the way you have been here for us.

Congrats on your PR's and all this other progress!

Today's the big day: Annual Review with "Management". Tell you what, I just printed this and a few other posts that mean A LOT more than Insurance ever will to me and putting those in my back pocket as I stroll in there.

I appreciate your thoughts... but like I said - whatever happens today, nothing changes here:

WE PLAY OFFENSE, AND WE PLAY TO WIN!

So, I finally got around to checking out the myplate tool over at LiveStrong (thanks Hank and Rob.)

It's extremely awesome. I completly underestimated how powerful of a tool it is. Makes it very easy to track everything. Before I really could only pay attention to calories and protien, it was a hassel to watch all the other macros. Anyway. Definitely excellent.

Great day today. Did 20mins of HIIT Cardio followed by 20mins steady state. This afternoon I dusted of a P90x DVD - Ab Ripper X!!! lol...

Cals
2104
Fat
57 g
Cholesterol
932 mg
Sodium
2424 mg
Carbs
174 g
Fiber
16 g
Protein
211 g
Sugars
43 g


Read more: https://www.livestrong.com/myplate/#ixzz1Ah57N238


How'd things go today Rob?

Are the Livestrong tools free?

Zeroed in on one thing:

Carbs
174 g

Protein
211 g

Get those carbs UP! Ideally at 1.5 to 2x Protein. More info forthcoming once Hank finds me a new stim that makes me think/type faster and keep me up later.

Get on it Hank!

will do Rob, thanks!! I'm having trouble keeping protein up to 1.5x body weight and my carbs up too without shooting over my calories. Should I dial back protein to 1x?

And bigpelo, yup the basic tools are free. There is a gold membership option, I looked at the difference, I don't think I would use the gold features much.

Here we go. I'm working on getting my carbs up there. Better today. I read the article over at bodybuilding that talked about carbs, protein and fat. I've never really focused on carbs before, now I understand why it's important to get enough.


Cals
2349
Fat
50 g
Cholesterol
648 mg
Sodium
2124 mg
Carbs
249 g
Fiber
34 g
Protein
196 g
Sugars
96 g


Read more: https://www.livestrong.com/myplate/#ixzz1AmmDWPRu


Tomorrow I start GLP #1. I continue doing my EDTs correct?