Justtryn's Journal

justtryn · 02-27-2007, 01:20 AM

Well, I figured I'd go ahead and start a journal over here. For those of you that don't know me, I've been training for about 2.5 years. I started in September of 04 with a BF % of 38%... I'm currently at 19% and hover between 220 and 225lbs @ 5'11". I'm shooting for 15% and have started eating accordingly recently.

I just came off of a 9.5 week DC training cycle. While I had incredible growth and strength gains, I came to realize my training time is just as much for my mental health as it is for building... so I've gone back to a five day split (well, sort of a 6 day for a while)- one body part a day - which I've had good success with in the past. My split is set up like this:

Monday - chest
Tuesday - legs
Wednesday - back
Thursday - shoulders
Friday - Arms
Saturday - I call this my extra credit leg day, as I'm trying to get these puppies more proportionate with my upper body.

Today was chest day. I was a bit tired because of a lack of food and water today. Spent most of the day at the hospital with a family member who is in her last hours... I took the kids to the gym just to keep them in their normal routine during this time. Here's how my work went, which isn't bad considering I wasn't too motivated when I started:

Chest:

Incline Smith Press - warm up 135lbs 1x15, 255lbs 4x8 - up one rep from last go round. I use the Smith as I have no spotter, and honestly there are few I would trust to help me in this gym.

Flat Smith Bench Press - 235lbs 4x8 up one rep. Had some pain in my right shoulder, which I had a little bit of last time I did flat bench press. I'm wondering if this is too much pressing??

DB Flyes - 55lbs 1x8, too light. 60lbs 3x8. Probably could have done another 5lbs, and will next time.

Cable Crossovers - 35lbs 1x15, 40lbs 1x12, 35lbs 1x8, 25lbs 1x10. I'm doing these mainly to really pump a bunch of blood into my pecs.

Finished off with 30 seconds of extreme stretching (ala, DC training) and called it a day. Stopped at the store to get the kids a pizza (no, I'm having chicken). I'm beat.

In case your interested I've attached some pics from January.

Later, folks!

**dbflgirl** · 02-27-2007, 01:50 AM

I'm first! Woohoo!

You sexy thing, you...

justtryn · 02-27-2007, 03:12 AM

Quote:

Originally Posted by dbflgirl

I'm first! Woohoo!

Yeah!!

Quote:

Originally Posted by dbflgirl

You sexy thing, you...

Oh, dbfl... do I reply the way I WANT to?? Or should I be good?

Hmmm decisions, decisions... ya big flirt!

**NewSpawn** · 02-27-2007, 03:39 AM

very solid just.....i also am doing a 2nd blast of DC....so far strength more than anything it has yielded me. nice start to ur journal and ur lookin solid, keep up the good work.

**A.FreeRadical** · 02-27-2007, 03:50 AM

Welcome Justtryn. You are lifting some heavy weight. I am going to keep an eye on your journal. Congrats on the fat loss. Nice work.

*

**Trick D** · 02-27-2007, 03:55 AM

Insane numbers, keep up the good work.

justtryn · 02-27-2007, 04:36 AM

Thanks for dropping by, folks. Tomorrow is leg day - assuming no family emergencies.

Take care.

**DarkFalcon** · 02-27-2007, 05:13 AM

Great to see another journal in here, the more the merrier! Congrat's on the huge bf% change, looks like you have some great size to work with.

justtryn · 02-27-2007, 01:41 PM

Thanks Darkfalcon,

After being fat all my life, it's hard not to still see myself as that way. That's why I try to ignore the scale! Scales are evil.

Thanks for the welcome.

pammiejoe6 · 02-27-2007, 01:56 PM

i HATE the ******* scale!!!!!

great to see you started a journal dude! yay!

spaceclown · 02-27-2007, 05:58 PM

I must subscribe to this madness

justtryn · 02-28-2007, 01:39 AM

You want maddness Clown?? How's this. I could barely make it down the stairs when I was done!

Leg Day

ATG Squats - warm up 135 1x12. 245lbs 1x10. 225lbs 1x20, 1x15. After doing 385lbs for working sets, but only to parallel, ATG is still a knock to the old ego. Oh well... so long as the work on the leg development, who am I to complain!?

Calf Press - 535lbs 4x20, followed by stretching.

Leg Press - 715lbs 4x8

Gironda Leg Curls - 100lbs 1x8, 105lbs 3x8 with a drop set @ 90lbs 1x5. These types of leg curls absolutely murder my hams.

Leg Extensions - 170lbs 1x15, 150lbs 3x15. OMG these were the hardest extensions I've ever done... getting up to 8 or so was ok, but then it got rough... by the time I got to 15 I could feel the burn. I intended for them to be done at a lighter weight and higher reps for a finishing movement... I was definately FINISHED!

Extreme Stretches ala DC for quads and hams. My legs were beginning to get a bit stiff, but the stretches really helped.

I wobbled around the gym a bit dreading going down the flight of stairs to the main floor. Going down each step I felt like an old man. Some teenagers were behind me and if they'd bumped me, I probably would have gone down!

I sat in the little cafe area and ate my PWO dried pine apple slices drank my chocolate shake and downed some BCAA's. I think I might be hurting a tad tomorrow!!

Later!

spaceclown · 02-28-2007, 01:55 AM

Awesome job Mark!! Your Leg Presses Kill! I hear you on the ATG thing. I was happy with mine today but definately not near where I want them. Good luck walking tommorow

**DarkFalcon** · 02-28-2007, 04:31 AM

lol...sounds like someone is going to have some nasty DOMS over the next few days.

justtryn · 02-28-2007, 05:00 AM

Quote:

Originally Posted by DarkFalcon

lol...sounds like someone is going to have some nasty DOMS over the next few days.

I hope!

justtryn · 03-01-2007, 09:28 PM

Update from leg day - serious Doms!

Ok - so I have some good news after a few days of not so good news. I bought an electronic scale that keeps track of BF as well as weight, hydration, etc. Because I know they are not as accurate as the calipers, I wanted to get "pinched" before using the scale, to have a benchmark to compare from. So, people around me keep telling me I look leaner, so I was thinking maybe the #'s went down. At noon today, the four point test showed 16.3% - that's down from 19.4%, which was tested Dec. 1, and again in January!! WOO HOO!

I know the 4 point is not as accurate as the 7, but it works for me, and gives a standard for me to keep track of. That reading gave me a definate boost, as I was not really in the "mood" to workout today. Sort of had to drag myself to the gym today.

So, here's the workout. I took Ragnarok before starting to work... it didn't seem to kick in as soon as it usually does, so for the first two I was dragging butt, a bit.

Rack Chins - BW warm up 1x12. BW +55lbs 2x8. Sucking bog water on these, so I dropped it to 45lbs for 2x8.

Close Grip Pulldowns - 200lbs 3x8

Rack Deads - ok, the Ragnarok kicked in here, although I still had problems with my grip, even with the straps. I need to get some longer ones as these just don't quite go around the bar enough. Anyway...here's how they went.

Started with just the bar to get in the "form" groove. Then 135lbs 1x8, 225lbs 1x10, 275lbs 1x8, 1x6, 1x5 all PBs! Ok, not done yet. I was PISSED that my grip kept slipping 285lbs 2x5 PB! Then down to 225lbs 2x10.

I was jacked and just could NOT do enough of these. Finally the weight is going up and my lower back isn't squawking at me, either. 300lbs is right around the corner. I'm convinced that adding these to my mix has helped with the BF loss. If it hadn't been for the grip issue I probably could have gone heavier.

Machine Rows - 220lbs 4x8

Hyper-extensions - BW only, 2x10, with a 3 second pause at the top.

Abs on the leg lift tower (knees bent, lifting my lower back off of the pad) - 1x18 & 1x12

That's it from here folks. Definately glad I went today... helped my mood immensely.

Later!

**NewSpawn** · 03-01-2007, 10:15 PM

out standing job just. congrats on ur pb's and i know there will be even more to come. keep up the good work and hope you have a good remainder of the week.

justtryn · 03-01-2007, 11:52 PM

Quote:

Originally Posted by NewSpawn

out standing job just. congrats on ur pb's and i know there will be even more to come. keep up the good work and hope you have a good remainder of the week.

Thanks NS, I appreciate the input. Have a great week, yourself!

02-27-2007, 03:50 AM	#5
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 57	Welcome Justtryn. You are lifting some heavy weight. I am going to keep an eye on your journal. Congrats on the fat loss. Nice work. * __________________ "Is it going to be the red pill or the blue pill, Neo? The red pill will answer the question 'What is the Matrix?' Choose carefully. Remember, all I'm offering is the truth. Nothing more." Ron Paul for President, 2008 A.FreeRadical ...the Epicurean bodybuilder Height: 5'9", Age: 62, My last high on 2/1/2006 was 196 lbs. My last low on 8/08/2006 was 167.5 lbs. Cutting until I am lean Starting weight: 190 lbs. bodyfat: 19.7% November 27th: 183 lbs. bodyfat: 18.3% bodyfat Goal Weight: 176 lbs with no more than 10% bodyfat My recipe collection

02-27-2007, 05:58 PM	#11
spaceclown IMPC Contestant Join Date: Mar 2006 Location: In the gym Posts: 1,728 Recipes: 0 Rep Power: 39	I must subscribe to this madness __________________ Spaceclown _________________________ Millennium Sport Technologies www.millenniumsport.net

02-28-2007, 01:55 AM	#13
spaceclown IMPC Contestant Join Date: Mar 2006 Location: In the gym Posts: 1,728 Recipes: 0 Rep Power: 39	Awesome job Mark!! Your Leg Presses Kill! I hear you on the ATG thing. I was happy with mine today but definately not near where I want them. Good luck walking tommorow __________________ Spaceclown _________________________ Millennium Sport Technologies www.millenniumsport.net

02-27-2007, 01:50 AM	#2
dbflgirl Silver Member Join Date: Aug 2005 Location: Hurricane Alley Posts: 646 Recipes: 0 Rep Power: 18	I'm first! Woohoo! You sexy thing, you...

02-27-2007, 03:39 AM	#4
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,226 Recipes: 0 Rep Power: 23	very solid just.....i also am doing a 2nd blast of DC....so far strength more than anything it has yielded me. nice start to ur journal and ur lookin solid, keep up the good work.

02-27-2007, 04:36 AM	#7
justtryn IMPC Contestant Join Date: Feb 2007 Location: Boise, Idaho Posts: 317 Recipes: 0 Rep Power: 12	Thanks for dropping by, folks. Tomorrow is leg day - assuming no family emergencies. Take care.

02-27-2007, 05:13 AM	#8
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 12,526 Recipes: 0 Rep Power: 309	Great to see another journal in here, the more the merrier! Congrat's on the huge bf% change, looks like you have some great size to work with.

02-27-2007, 01:41 PM	#9
justtryn IMPC Contestant Join Date: Feb 2007 Location: Boise, Idaho Posts: 317 Recipes: 0 Rep Power: 12	Thanks Darkfalcon, After being fat all my life, it's hard not to still see myself as that way. That's why I try to ignore the scale! Scales are evil. Thanks for the welcome.

02-27-2007, 01:56 PM	#10
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,163 Recipes: 0 Rep Power: 84	i HATE the ******* scale!!!!! great to see you started a journal dude! yay!

02-28-2007, 01:39 AM	#12
justtryn IMPC Contestant Join Date: Feb 2007 Location: Boise, Idaho Posts: 317 Recipes: 0 Rep Power: 12	You want maddness Clown?? How's this. I could barely make it down the stairs when I was done! Leg Day ATG Squats - warm up 135 1x12. 245lbs 1x10. 225lbs 1x20, 1x15. After doing 385lbs for working sets, but only to parallel, ATG is still a knock to the old ego. Oh well... so long as the work on the leg development, who am I to complain!? Calf Press - 535lbs 4x20, followed by stretching. Leg Press - 715lbs 4x8 Gironda Leg Curls - 100lbs 1x8, 105lbs 3x8 with a drop set @ 90lbs 1x5. These types of leg curls absolutely murder my hams. Leg Extensions - 170lbs 1x15, 150lbs 3x15. OMG these were the hardest extensions I've ever done... getting up to 8 or so was ok, but then it got rough... by the time I got to 15 I could feel the burn. I intended for them to be done at a lighter weight and higher reps for a finishing movement... I was definately FINISHED! Extreme Stretches ala DC for quads and hams. My legs were beginning to get a bit stiff, but the stretches really helped. I wobbled around the gym a bit dreading going down the flight of stairs to the main floor. Going down each step I felt like an old man. Some teenagers were behind me and if they'd bumped me, I probably would have gone down! I sat in the little cafe area and ate my PWO dried pine apple slices drank my chocolate shake and downed some BCAA's. I think I might be hurting a tad tomorrow!! Later!

02-28-2007, 04:31 AM	#14
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 12,526 Recipes: 0 Rep Power: 309	lol...sounds like someone is going to have some nasty DOMS over the next few days.

03-01-2007, 09:28 PM	#16
justtryn IMPC Contestant Join Date: Feb 2007 Location: Boise, Idaho Posts: 317 Recipes: 0 Rep Power: 12	Update from leg day - serious Doms! Ok - so I have some good news after a few days of not so good news. I bought an electronic scale that keeps track of BF as well as weight, hydration, etc. Because I know they are not as accurate as the calipers, I wanted to get "pinched" before using the scale, to have a benchmark to compare from. So, people around me keep telling me I look leaner, so I was thinking maybe the #'s went down. At noon today, the four point test showed 16.3% - that's down from 19.4%, which was tested Dec. 1, and again in January!! WOO HOO! I know the 4 point is not as accurate as the 7, but it works for me, and gives a standard for me to keep track of. That reading gave me a definate boost, as I was not really in the "mood" to workout today. Sort of had to drag myself to the gym today. So, here's the workout. I took Ragnarok before starting to work... it didn't seem to kick in as soon as it usually does, so for the first two I was dragging butt, a bit. Rack Chins - BW warm up 1x12. BW +55lbs 2x8. Sucking bog water on these, so I dropped it to 45lbs for 2x8. Close Grip Pulldowns - 200lbs 3x8 Rack Deads - ok, the Ragnarok kicked in here, although I still had problems with my grip, even with the straps. I need to get some longer ones as these just don't quite go around the bar enough. Anyway...here's how they went. Started with just the bar to get in the "form" groove. Then 135lbs 1x8, 225lbs 1x10, 275lbs 1x8, 1x6, 1x5 all PBs! Ok, not done yet. I was PISSED that my grip kept slipping 285lbs 2x5 PB! Then down to 225lbs 2x10. I was jacked and just could NOT do enough of these. Finally the weight is going up and my lower back isn't squawking at me, either. 300lbs is right around the corner. I'm convinced that adding these to my mix has helped with the BF loss. If it hadn't been for the grip issue I probably could have gone heavier. Machine Rows - 220lbs 4x8 Hyper-extensions - BW only, 2x10, with a 3 second pause at the top. Abs on the leg lift tower (knees bent, lifting my lower back off of the pad) - 1x18 & 1x12 That's it from here folks. Definately glad I went today... helped my mood immensely. Later!

03-01-2007, 10:15 PM	#17
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,226 Recipes: 0 Rep Power: 23	out standing job just. congrats on ur pb's and i know there will be even more to come. keep up the good work and hope you have a good remainder of the week.