mrbear666 Posted January 15, 2013 Share Posted January 15, 2013 made some good gains there mate! lookin big but still lean! Link to comment Share on other sites More sharing options...
Cellar Yeti Posted January 16, 2013 Author Share Posted January 16, 2013 Thanks buddy. (: 1-16-12 1hr 15 minRun 5.3miles in 48 min 43 secondsCrunches x12+Isometric holds x12 +Isometric holds, Hanging abs +10# x12x12Oblique side crunches 80.5# x10x10x10 > 83# I'm using a new route because of all the ice, it's a lot harder to run, plus my CNS is kinda fried. That's it for me, I'm resting until the 23rd. Link to comment Share on other sites More sharing options...
Cellar Yeti Posted January 18, 2013 Author Share Posted January 18, 2013 Day 2 of my rest period. Sleep finally returns to me. I was most certainly over trained. Link to comment Share on other sites More sharing options...
maybenot Posted January 18, 2013 Share Posted January 18, 2013 Day 2 of my rest period. Sleep finally returns to me. I was most certainly over trained.over training results in sleeping problems? Link to comment Share on other sites More sharing options...
Cellar Yeti Posted January 18, 2013 Author Share Posted January 18, 2013 Day 2 of my rest period. Sleep finally returns to me. I was most certainly over trained.over training results in sleeping problems? It may be different for others. But I find, personally, that my sleeping habits become inefficient and I start to get behind on restful sleep when I over train. Link to comment Share on other sites More sharing options...
Cellar Yeti Posted January 21, 2013 Author Share Posted January 21, 2013 I went through a Crohn's flare for the first part of my rest week, which ate the first few nights of sleep while I stayed in limbo as my body fought the flare. I'm done flaring and finally feeling my body heal. Two more nights of rest till I go back to lifting. I'm feeling stronger again and more focused. Link to comment Share on other sites More sharing options...
Cellar Yeti Posted January 24, 2013 Author Share Posted January 24, 2013 1-23-13 1hr 52 minDB chest press 146# x8x8x8x6x3 + 15 sec isometricWeighted dips +37.5# x10x10x10 > +40#Weighted chinups +47.5# x8x8x8 > +50#Triceps kickbacks 45.5# x10x10x10x10 > 48#Bicep curls 43# x8x8x8 > Hold Quads 146# x8 Squats x8 Lunges x8 Squats x8 LungesUnladen chinups x12x12x12 > XDecline pushups +10# x12x12x12 > +15# I kicked my own ass today, hard, after a week of rest. I am cracking down on all the extra food I eat in my diet in a bid to get leaner and making a few changes in my normal diet. Link to comment Share on other sites More sharing options...
mrbear666 Posted January 24, 2013 Share Posted January 24, 2013 alright pal, hows the weather with u? what are you planning on doing? cutting a certain type of food eg, carbs.......or just decreasing overall cals? mike Link to comment Share on other sites More sharing options...
Cellar Yeti Posted January 25, 2013 Author Share Posted January 25, 2013 I'm just getting rid of extra snacking, stuff that doesn't benefit my diet, like empty kcal without a lot of protein. The weather here has been great, but it rained today, which wasn't too bad. The cold snap we had was fricken brutal. How are things at your end? How's your training man? 1-24-13 1hr 10 minRun 5 miles 50 min 25 secHanging ab raises +10# x12x12x12 + 15 sec isometricObliques 83# x10x1x10 > 85.5#1 Leg Calves 83# x12x12x12 > 85.5#Crunches x12+40 sec iso x12+30 sec iso x12+20sec iso Link to comment Share on other sites More sharing options...
mrbear666 Posted January 25, 2013 Share Posted January 25, 2013 sounds good mate, youll be lean and mean ready for summer! the cold has gone from here now too thank god training is bit crap my end to be honest my back is really getting in the way of things, nevermind tho, just another challenge i suppose! let us know how you get on with the diet revisions! Link to comment Share on other sites More sharing options...
Cellar Yeti Posted January 26, 2013 Author Share Posted January 26, 2013 Thanks man. 1-25-13 Rested 1-26-13 1hr 32minDB deadlifts 146# x8x8x8 > X1 arm DB rows 118# x8x8x8 > 120.5#Weighted pullups +35# x8x8x8 > 37.5#DB shoulder press 131# x8x8x7x~6 > 136#DB shoulder side raises 55.5# x10x10x10 > 58#1 arm DB shrugs 78# x10x10x10 > 80.5#Unladen pullups x12x12x~12 I'm very happy with my strength coming back from my rest week, especially as I rebound and get back in the swing of things. I'm made some more changes to my high/low full body routine such as dropping side raises back from 4x to 3x, dropping shrugs to 3x, and dropping my rows back to 3x, plus a couple more. I will also be doing something with my cardio. I'm noticing a lot of fatigue on my knees/ankles, a lot of popping and clicking, so I think I might drop one distance running day and sprint instead. If anyone would chime in here, I'd appreciate this. I'm being pushed to do a split routine but I just don't like them. I feel like I would feel underworked doing a full body routine with my limited weights and exercises. I'd much rather get more iron and focus on my compound movements. I really love my high/low routine now. I feel like I am getting a huge variety in there. I've moved some meals around in my diet, dropped a few things, increased a few things. I'm happy with it. Link to comment Share on other sites More sharing options...
Cellar Yeti Posted January 28, 2013 Author Share Posted January 28, 2013 1-27-13 1hr 30 minRun 4.1mi 48minHanging abs +10# x12x12x12 > +12.5#Obliques 85.5# x10x10x10 > 88#Hamstrings 103# x12x12x12 > 108# Dropped my mileage and speed back. My knee is bothering me. I need to sort something out. Link to comment Share on other sites More sharing options...
Cellar Yeti Posted January 29, 2013 Author Share Posted January 29, 2013 1-28-12 1hr 55 minWeighted pushups +97.5# x5x5x5x5 > +100# (About 200-210# including my body weight)Weighted dips + 52.5# x5x5x5x5 > +55#Weighted Hammer Chinups +50# x5x5x5x5 > +52.5#Triceps overhead +78# x8x8x8 > 80.5#Bicep curls 43# x8x8x8 > HoldQudas 146# Squats x8x8 Lunges x8x8 > XUnladen chinups x12x12x12Weighted Decline pushups +35# x10x10x10 > +40# I'm incredibly pleased with my strength and size, even with my limited equipment. My physique is very startling. If I had access to more equipment and some more supplements I am confident I could surpass my preconceived notions of what my body is limited to. I'd like to get some BCAAs in a 4:1:1 ratio (Leucine being dominant) 2x more 25s, 2x 45s, and an olympic bar. It'd really skyrocket my goals. As for my cardio debacle. I'm just going to sprint and walk, and run maybe once a week. Right now I have an issue with my little toe. I went to bed fine last night, woke up and it hurt very bad. ): Link to comment Share on other sites More sharing options...
Cellar Yeti Posted January 29, 2013 Author Share Posted January 29, 2013 9.5hrs of sleep, resting today. Going to take a long walk today, maybe before I break fast. I feel really good. REALLY good. Emotionally and physically. Link to comment Share on other sites More sharing options...
Cellar Yeti Posted January 31, 2013 Author Share Posted January 31, 2013 1-30-13 1hr 33 min1 arm DB deadlifts 125.5# x6x6x6x6 > 128#1 arm DB rows 125.5# x5x5x5x5 > 128#Weighted pullups +40# x5x5x5x5 > +42.5#DB shoulder press 136# x5x5x5x4 > 141#DB shoulder side raises 60.5# x8x8x8 > 63#1 arm DB shrugs 80.5# x10x10x10 > 83#Unladen pulls x12x12x12 Forgot to update my log yesterday. Mom and I made Vegan pizza for about 10 bucks, it was delicious. Does anyone know if there is any truth to the 'keep your workouts at or under 1hr rule'? I've decided that my chest days are too long, regardless, and I could really do with dedicating myself to each half of it better. Plus I kind of wanted to try and split this goes well with my jack of all trades routine master of none, it's kind of a split, but not. Plus I think spreading the whole magic of weightlifting out further will be better. Here is my new routine, the whole circuit. ----------------------------------LIGHT------------------------------------------Day A: Chest/Triceps4x8 DB chest press3x8 Weighted decline pushups3x10 Weighted dips3x10 Triceps isolation Day B: Legs/Biceps4x8 Quadriceps4x10-12 Hamstrings3x12 Calves3x8 Chinups or hammer chinups3x8 Biceps isolation Cardio Light/Rest Day C: Back/Shoulders3x8 DB deadlifts3x8 DB rows3x8 Weighted pullups3x8 DB shoulder press3x10 DB lateral side raises Cardio/Abs3x12/Obliques3x10 ------------------------------------HEAVY-------------------------------------- Day A: Chest/Triceps4x5 Weighted pushups4x5 Weighted decline pushups4x8 Weighted dips3x8 Triceps isolation Day B: Legs/Biceps4x8 Quadriceps4x10-12 Hamstrings3x12 Calves4x5 Chinups or hammer chinups3x8 Biceps isolation Cardio Light/Rest Day C: Back/Shoulders3x8 DB deadlifts4x5 DB rows4x5 Weighted pullups4x5 DB shoulder press Cardio/Abs3x12/Obliques3x10 As a natural product of me splitting days, and my limited amount of iron, on each day I am getting a wider variety of rep/set ranges, that is why deads are 3x8, and chest press is 4x8, no more weight. Cardio will be long walks, and sprinting, maybes farmers walks. Then I am capping my runs at 5 miles 1x a week once my knee is totally healed. A total circuit will take 10 days, so I will be doing about 3 circuits a month. Link to comment Share on other sites More sharing options...
Cellar Yeti Posted February 2, 2013 Author Share Posted February 2, 2013 Yesterday was a rest day. I cut wood for an hour or so. Started my new routine today, but I made some revisions to make it a quasi upper/lower split, high rep/low rep thingy. LightA: Chest/Biceps/TricepsB: Legs/CoreC: Back/ShouldersOff/CardioHeavyA: Chest/Biceps/TricepsB: Legs/CoreC: Back/ShouldersOff/Cardio I am so used to squashing my leg training into my chest day and taking one day rest before doing B (With good results and no over training) that doing it on it's own day allows me to not take any rest between A/B/C; because it is essentially an upper/lower/upper split. I can now fit a full circuit in in one week and train everything 2x a week, which is not dissimilar to my A/B circuit except I am doing it in 7 days instead of 8 now and lifting 26x month instead of 15x. My one non-dedicated lifting day per week will probably be a long walk or a jog. 2-1-13 1hr 30minDB chest press 146# x8x8x8x8 > XWeighted dips + 40# x10x10x10Weighted decline pushup +40# x10x10x10Weighed chinups +50# x8x8x8 > +52.5#Triceps kickbacks 48# x10x10x10 > 50.5#Bicep curls 43# x8x8x7 > HoldUnlanden hammer chinups x12x12x12 > x Link to comment Share on other sites More sharing options...
Cellar Yeti Posted February 3, 2013 Author Share Posted February 3, 2013 2-2-13 1hr 10 min1 leg squats 80# x8x8x8 > 85#Lunges 146# x8x8x8 > X (Going to 5 lunges per leg, or 10 total lunges, so 3x5)Hamstrings 108# x10x10x10x10 > 113# (Going to 3x10 and I might load up more than 5 extra lbs)1 leg calf raises 85.5# x12x12x12Ab rollers +0# x12 +10# x12x12 > +15#Oblique crunches 88# x10x10x10 Today's new B day was a bit of a cluster fuck while I worked out the kinks and figured out how I want it to go. Other than that it was a nice little session that focused on my legs and abs wonderfully instead of half assing them. From now on it'll look like this: 1 leg squats 3x8lunge 3x5 ea leggood mornings 3x101 leg calf raises 3x12ab rollers or hanging abs 3x12oblique crunches 3x10 Link to comment Share on other sites More sharing options...
Cellar Yeti Posted February 4, 2013 Author Share Posted February 4, 2013 2-23-12 1hr 30minDB deadlifts 146# x8x8x8DB rows (2x DBs) 126# x8x8x8 > 131#Seated shoulder press 136# x8x8x6xFail > 136#Weighted pullups +37.5# x8x8x8 > +40#DB shoulder side raises 2x58# x10x10x~10 > 2x60#1 arm DB shrugs 83# x10x10x10 > 85.5#Unladen pullups x12x12x12 > X Hopefully next month I can afford two more 25s. Link to comment Share on other sites More sharing options...
Cellar Yeti Posted February 5, 2013 Author Share Posted February 5, 2013 Rested today, took a nice hike with mom and ate heartily too. Back to lifting tomorrow. Link to comment Share on other sites More sharing options...
Cellar Yeti Posted February 6, 2013 Author Share Posted February 6, 2013 2-5-13 1hr 35minWeighted pushups +100# x5x5x5x5 > 102.5#Weighted dips +55# x5x5x5x5 > 57.5#Weighted decline pushups +50# x8x8x8 > +55#Weighted hammer chinups +52.5#Triceps overhead raises 80.5# x8x8x8 > 83#Bicep curls 43# x8x8x8 > 45.5# (For hammer chinups only)Unladen close grip chinups x12x12x12 > X Link to comment Share on other sites More sharing options...
Cellar Yeti Posted February 7, 2013 Author Share Posted February 7, 2013 2-6-13 1hr 8 minutes1 leg DB squats 85# x8x8x8 > 90.5#Lunges 146# x10x10x10 > XHamstrings 113# x10x10x10 > 123#1 leg calf raises 88# x12x12x12 > 93#Ab rollers +15# x12x12 > 17.5# / Hanging abs +12.5# x12x12 > 15#Obliques 90.5# x10x10x10 > 93# Link to comment Share on other sites More sharing options...
Cellar Yeti Posted February 9, 2013 Author Share Posted February 9, 2013 2-7-13 Rest The weather turned cold quick and we got some snow today so yesterday I cut some wood to prepare for the 4-5 day cold snap we are currently in. 2-8-13 1hr 40 min1 arm DB deadlifts 128# x6x6x6x6 > 130.5#1 arm DB rows 128# x5x5x5x5 > 130.5#DB shoulder press 141# x5x Failx4xFailx3 Drop 136# x5 > Hold 141#Weighted pullups +42.5# x5x5x5x5 > +45#DB shoulder side raises 126# x8x8x8 > 131#1 arm DB shrugs 85.5# x10x10x10 > 88#Unladen pullups x12x12x12 With the 146# I have shoulders are the only movement being challenged right now. I failed pretty hard at 141# shoulder presses but that's ok, with everything maxed It gives me something to work at. Link to comment Share on other sites More sharing options...
Cellar Yeti Posted February 10, 2013 Author Share Posted February 10, 2013 Took today off. Shoveled a crap ton of snow, but also went for yummy Chinese food. Link to comment Share on other sites More sharing options...
Cellar Yeti Posted February 11, 2013 Author Share Posted February 11, 2013 Forgot to update my log yesterday. 2-10-13 1hr 21minDB chest press 146# x8x8x8x8 > XWeighted dips + 42.5# x10x10x10 > +45.5#Weighted decline pushups +55# x8x8x8 > +60#Weighted chinups +52.5# x8x8x8 > +55#Tricep kickbacks 1 arm 50.5# x10x10x10 > 53#Bicep curls 1 arm 43# x8x8x8 > 45.5#Unladen hammer chinups x12x12x12 > X 2-11-13 1hr 19 minutes1 leg squats 93# x8x8x8 > 95.5#Lunges 146# x12x12x12 > XHamstrings 123# x10x10x10 > 133#1 leg calf raises 93# x12x12x12 > 95#Ab rollers + 17.5# x12x12 > +20# / Hangng abs +17.5# x12x12 > +20#Oblique crunches 93# 10x10x10 > 95.5# I should get two more 25# plates today. WooWee! Made some more tweaks to my diet. Up around 300g protein now, about 3,500kcal. May get some BCAAs soon and throw 10g or so in. Link to comment Share on other sites More sharing options...
Cellar Yeti Posted February 12, 2013 Author Share Posted February 12, 2013 Got two new 25# weights today bringing my total iron collection up to 196# incl. DB handles. Woohoo! They have that new weight smell! Link to comment Share on other sites More sharing options...
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