NewSpawns Workout Journal

**NewSpawn** · 11-19-2005, 08:43 PM

Info in case you don't know already. Been lifting about 1 1/2 years seriously after a 20 year layoff. lifted alot in my teen years.
Weight 188lbs(morning weigh ins)
hght:5'8 age:43
Goal: same as everyone else to be bigger and stronger.
reason for keeping log here: to get all the help i can concerning my routine and training schedule, right now i have a set routine that i rarely stray from but i feel that it is time to possibly branch out and try new things. i think i am in a stagnant state. right now i do the below routine. i usually stick to routine for 3 days a week and throw a fourth day in for any muscle group i want to work.
10-24-2005
Chest/triceps

Bench: 205x8wmup- 2x225x6-235x4-255x3-225x6-205x8-185x9(not a great bench night)
incline 30 degree: 210x4-200x5-180x7-180x7-2x160x8
incline 45 degree: 135x12, 155x10, 165x10(coulda done more but wanted to really focus on form and feeling it in the chest)
Decline: 3x165x10(been a while since i've done these and i shoulda put them in the program earlier, chest a little bit done by this point)

triceps

skulls: 2x90x10, 110x10, 2x120x8, 2x130x8-6
lying db ext.: 2x70x12-10, 2x75x10
tri pushdowns: 3x150x10

10-25-2005
back/biceps

deads: 225x10, 295x10, 315x3, 335x1(PB)
sldl: 3x225x10 (went light)
seated lat rows: 120x10, 140x10, 160x8

biceps

ez curls: 100x10, 110x10, 120x7, 2x90x10
seated db curls: 40x10, 45x8, 50x6, 2x30xF

10-26-2005
shoulders/legs

Military: 135x10,155x8, 165x4, 2x135x10
seated db side lateral: 2x25x10, 4x30x8 after each set 15x8, 2x25x10
lying db rear delt: 4x25x10,2x30x10

Legs,quad dom.

squats: 200x10, 270x8, 290x8, 200x10
leg press: 320x10, 340x10, 360x10, 390x8
leg extensions: 50x10, 70x10, 90x8
leg curls: 2x40x10, 50x10(that sucks bigtime)

**Peaked_18** · 11-19-2005, 09:08 PM

NewSpawn, I'll be here to look through your new log. I'll see if I can help you and give you some motivation. Can't wait bro, good luck!

**antihero** · 11-19-2005, 09:21 PM

you'll bring up those leg curls in no time, dont fret big guy, just keep at it

**NewSpawn** · 11-19-2005, 09:37 PM

thanks, i really appreciate it. i think i am at a plateau as my lifts are stalling and muscle is hard to come by lately. my measurements have stayed the same and as intense as i train i just can't accept that. the strength is creeping and i know that can be improved upon. i think ya'll can watch and see whether i need to go to a different approach or routine. peaked i am getting damned closer to going to the powerlifting regiment. if i can add the muscle you have and get the strength you have then i am all for it, although it will be hard to change the way i think on the training routine. (i gotta remember i am 43 and gaining muscle is a little harder to come by due to lowering test levels, shit thats just an excuse,lol). any critiques, suggestions etc. will be greatly appreciated.

**antihero** · 11-19-2005, 09:42 PM

you may be stalling out because of your diet and not your actual lifting regiment, so hows your daily diet looking?

**NewSpawn** · 11-19-2005, 09:50 PM

this is fitday macro for a month. my diet is inconsistant to say the least. i try to eat a lot of protein(most of my protein is from supplement) and keep my fats higher than my carbs, mainly because i was trying to lose some fat around the middle and not sacrifice muscle. my thinking was that the body can utilize the fat more efficiently for energy and the carbs are harder to break down and the excess gets stored as fat. that thinking could be wrong. nutrition is not my strong suit, its kinda like algebra. you mention x over something and i kinda go into a trance.

source grams cals %total
Total: 2829
Fat: 87 787 28%
Sat: 29 261 9%
Poly: 13 117 4%
Mono: 30 271 10%
Carbs: 194 730 26%
Fiber: 11 0 0%
Protein: 314 1256 45%
Alcohol: 0 0 0%

**Peaked_18** · 11-19-2005, 10:28 PM

Your going to want to eat more of course if your wanting to get bigger and stronger.

Switching training won't just be all, increase carbohydrates, fats, and protein and you'll go right up. More then 3,000 calories please. I cut at 3,400 calories :p

**antihero** · 11-19-2005, 11:11 PM

up those calories, up that protein, up those carbs, up the fats, and then lets see how it goes. you may want to consider eating the same foods every day at the same time, that way you will train yourself to be consistent. it may get boring, but you gotta do what you gotta do. you may also wanna consider preparing your meals tonight for tomorrow, that way you just grab them and eat at the right times.

**NewSpawn** · 11-19-2005, 11:40 PM

okay, will do. i had a feeling that was the response i was going to get. as far as protein, damn i am getting at least 300 grams a day so i'll up that and get another job to pay for it,lol. thanks for the advice and i am starting tomorrow with the calorie upswing. hey is there any way to keep the belly off while consuming so much,lol. i know, i know, pack the muscle on then cut the fat off. hope you all have a great week coming up.

**antihero** · 11-19-2005, 11:52 PM

Quote:

Originally Posted by NewSpawn

okay, will do. i had a feeling that was the response i was going to get. as far as protein, damn i am getting at least 300 grams a day so i'll up that and get another job to pay for it,lol. thanks for the advice and i am starting tomorrow with the calorie upswing. hey is there any way to keep the belly off while consuming so much,lol. i know, i know, pack the muscle on then cut the fat off. hope you all have a great week coming up.

try a carb-cut off...dont eat carbs for about 4 hrs before bed everynight.

do about 30-45 minutes light cardio per day.

push protein to about 360 and see how it goes thn.

**NewSpawn** · 11-20-2005, 12:01 AM

thanks antihero

**antihero** · 11-20-2005, 12:27 AM

no problem

**NewSpawn** · 11-22-2005, 01:05 AM

chest/tri

bench: 145x15, 185x10, 205x7, 225x6 245x4 185x10
incline: 135x10, 155x10, 165x10, 185x9, 205x4

tri
cg bench 155x10, 165x10, 185x10(smith machine, allowing for counter weight)
skulls: 2x80x10(wrmup), 2x110x10, 130x10, 140x6
pushdowns: 3x150x12

Calories Eaten Today
source grams cals %total
Total: 3894
Fat: 112 1009 26%
Sat: 27 240 6%
Poly: 27 246 6%
Mono: 43 388 10%
Carbs: 292 1099 29%
Fiber: 17 0 0%
Protein: 426 1703 45%
Alcohol: 0 0 0%

workout was alright, want a program to bring up bench, feel like i have been at this weight forever.

**NewSpawn** · 11-23-2005, 01:24 AM

back and bi's

deads: 2x225x10, 2x275x8, 315x6: tried a new stance on these and now i see why people are talking about scraping their shins. i was doing to narrow of a stance and my grip was to narrow, took some getting use to.
bb rows: 135x10, 155x8, 175x8, 195x8(not to strict on last set)
db rows: 3x65x10(held these at the top of movement and very strict)

bi's
ez curl: 3x70x15, 110x8, 120x6
incline db curls: 3x25x10
hammer curls: 2x25x10 First time doing these. thought i would try them and i liked them. i will be incorporating these in my arm workout.

Calories Eaten Today
source grams cals %total
Total: 4177
Fat: 124 1115 27%
Sat: 33 297 7%
Poly: 27 247 6%
Mono: 47 421 10%
Carbs: 269 989 24%
Fiber: 22 0 0%
Protein: 494 1975 48%
Alcohol: 0 0 0%

hope everyone has a good day tomorrow.

RaSP · 11-23-2005, 05:40 PM

See your deadz are right in there with the rest of us! Sometimes little changes in form make all the difference. I had a similar problem with my squatz. Now I just need to catch up to your bench. LOL

Good work

*R*

pammiejoe6 · 11-23-2005, 11:02 PM

hi NS!

**NewSpawn** · 11-28-2005, 02:19 AM

well had a four day weekend so i decided to not train during that time. i felt i needed the time off due to some aches and pains caused by training. i have been doing pretty good as far as raising my calories and my protein intake is up too. hopefully i was right about the time off and my lifting poundages won't drop to much. here is my macros averages for the past week

Average Calories
source grams cals %total
Total: 3611
Fat: 101 906 26%
Sat: 30 271 8%
Poly: 19 171 5%
Mono: 36 328 9%
Carbs: 239 893 25%
Fiber: 16 0 0%
Protein: 432 1726 49%
Alcohol: 0 0 0%

**NewSpawn** · 11-29-2005, 07:10 PM

chest/ tricep

bench: wrmup, 2x145x10, 2x230x5, 245x4, 5x185x8-9, 3x195x6-8
db floor press(board press?): 4x55x10; to light will up this considerably

triceps

cg bench: 135x10, 155x10, 175x8; will up the weight some next workout
straightbar pushdowns: 4x150x10:whole stack, need to do weighted dips
skulls: 90x10, 110x10, 120x10, 140x8; had to use elbow wraps due to pain

Calories Eaten Today
source grams cals %total
Total: 3734
Fat: 97 871 24%
Sat: 29 265 7%
Poly: 20 184 5%
Mono: 34 304 8%
Carbs: 287 1095 30%
Fiber: 14 0 0%
Protein: 423 1691 46%
Alcohol: 0 0 0

11-19-2005, 08:43 PM	#1
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	NewSpawns Workout Journal Info in case you don't know already. Been lifting about 1 1/2 years seriously after a 20 year layoff. lifted alot in my teen years. Weight 188lbs(morning weigh ins) hght:5'8 age:43 Goal: same as everyone else to be bigger and stronger. reason for keeping log here: to get all the help i can concerning my routine and training schedule, right now i have a set routine that i rarely stray from but i feel that it is time to possibly branch out and try new things. i think i am in a stagnant state. right now i do the below routine. i usually stick to routine for 3 days a week and throw a fourth day in for any muscle group i want to work. 10-24-2005 Chest/triceps Bench: 205x8wmup- 2x225x6-235x4-255x3-225x6-205x8-185x9(not a great bench night) incline 30 degree: 210x4-200x5-180x7-180x7-2x160x8 incline 45 degree: 135x12, 155x10, 165x10(coulda done more but wanted to really focus on form and feeling it in the chest) Decline: 3x165x10(been a while since i've done these and i shoulda put them in the program earlier, chest a little bit done by this point) triceps skulls: 2x90x10, 110x10, 2x120x8, 2x130x8-6 lying db ext.: 2x70x12-10, 2x75x10 tri pushdowns: 3x150x10 10-25-2005 back/biceps deads: 225x10, 295x10, 315x3, 335x1(PB) sldl: 3x225x10 (went light) seated lat rows: 120x10, 140x10, 160x8 biceps ez curls: 100x10, 110x10, 120x7, 2x90x10 seated db curls: 40x10, 45x8, 50x6, 2x30xF 10-26-2005 shoulders/legs Military: 135x10,155x8, 165x4, 2x135x10 seated db side lateral: 2x25x10, 4x30x8 after each set 15x8, 2x25x10 lying db rear delt: 4x25x10,2x30x10 Legs,quad dom. squats: 200x10, 270x8, 290x8, 200x10 leg press: 320x10, 340x10, 360x10, 390x8 leg extensions: 50x10, 70x10, 90x8 leg curls: 2x40x10, 50x10(that sucks bigtime)

11-19-2005, 09:21 PM	#3
antihero Gold Member Join Date: Mar 2005 Location: Las Vegas Posts: 1,688 Recipes: 0 Rep Power: 33	you'll bring up those leg curls in no time, dont fret big guy, just keep at it __________________ ****************** Disclaimer: Information given by me is my personal opinion. It cannot be considered medical advice and does not represent the official opinion of a company that is not a sponsor here. ******************

11-19-2005, 09:42 PM	#5
antihero Gold Member Join Date: Mar 2005 Location: Las Vegas Posts: 1,688 Recipes: 0 Rep Power: 33	you may be stalling out because of your diet and not your actual lifting regiment, so hows your daily diet looking? __________________ ****************** Disclaimer: Information given by me is my personal opinion. It cannot be considered medical advice and does not represent the official opinion of a company that is not a sponsor here. ******************

11-19-2005, 11:11 PM	#8
antihero Gold Member Join Date: Mar 2005 Location: Las Vegas Posts: 1,688 Recipes: 0 Rep Power: 33	up those calories, up that protein, up those carbs, up the fats, and then lets see how it goes. you may want to consider eating the same foods every day at the same time, that way you will train yourself to be consistent. it may get boring, but you gotta do what you gotta do. you may also wanna consider preparing your meals tonight for tomorrow, that way you just grab them and eat at the right times. __________________ ****************** Disclaimer: Information given by me is my personal opinion. It cannot be considered medical advice and does not represent the official opinion of a company that is not a sponsor here. ******************

11-20-2005, 12:27 AM	#12
antihero Gold Member Join Date: Mar 2005 Location: Las Vegas Posts: 1,688 Recipes: 0 Rep Power: 33	no problem __________________ ****************** Disclaimer: Information given by me is my personal opinion. It cannot be considered medical advice and does not represent the official opinion of a company that is not a sponsor here. ******************

11-19-2005, 09:08 PM	#2
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	NewSpawn, I'll be here to look through your new log. I'll see if I can help you and give you some motivation. Can't wait bro, good luck!

11-19-2005, 09:37 PM	#4
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	thanks, i really appreciate it. i think i am at a plateau as my lifts are stalling and muscle is hard to come by lately. my measurements have stayed the same and as intense as i train i just can't accept that. the strength is creeping and i know that can be improved upon. i think ya'll can watch and see whether i need to go to a different approach or routine. peaked i am getting damned closer to going to the powerlifting regiment. if i can add the muscle you have and get the strength you have then i am all for it, although it will be hard to change the way i think on the training routine. (i gotta remember i am 43 and gaining muscle is a little harder to come by due to lowering test levels, shit thats just an excuse,lol). any critiques, suggestions etc. will be greatly appreciated.

11-19-2005, 09:50 PM	#6
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	this is fitday macro for a month. my diet is inconsistant to say the least. i try to eat a lot of protein(most of my protein is from supplement) and keep my fats higher than my carbs, mainly because i was trying to lose some fat around the middle and not sacrifice muscle. my thinking was that the body can utilize the fat more efficiently for energy and the carbs are harder to break down and the excess gets stored as fat. that thinking could be wrong. nutrition is not my strong suit, its kinda like algebra. you mention x over something and i kinda go into a trance. source grams cals %total Total: 2829 Fat: 87 787 28% Sat: 29 261 9% Poly: 13 117 4% Mono: 30 271 10% Carbs: 194 730 26% Fiber: 11 0 0% Protein: 314 1256 45% Alcohol: 0 0 0%

11-19-2005, 10:28 PM	#7
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Your going to want to eat more of course if your wanting to get bigger and stronger. Switching training won't just be all, increase carbohydrates, fats, and protein and you'll go right up. More then 3,000 calories please. I cut at 3,400 calories :p

11-19-2005, 11:40 PM	#9
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	okay, will do. i had a feeling that was the response i was going to get. as far as protein, damn i am getting at least 300 grams a day so i'll up that and get another job to pay for it,lol. thanks for the advice and i am starting tomorrow with the calorie upswing. hey is there any way to keep the belly off while consuming so much,lol. i know, i know, pack the muscle on then cut the fat off. hope you all have a great week coming up.

11-20-2005, 12:01 AM	#11
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	thanks antihero

11-22-2005, 01:05 AM	#13
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	workout chest/tri bench: 145x15, 185x10, 205x7, 225x6 245x4 185x10 incline: 135x10, 155x10, 165x10, 185x9, 205x4 tri cg bench 155x10, 165x10, 185x10(smith machine, allowing for counter weight) skulls: 2x80x10(wrmup), 2x110x10, 130x10, 140x6 pushdowns: 3x150x12 Calories Eaten Today source grams cals %total Total: 3894 Fat: 112 1009 26% Sat: 27 240 6% Poly: 27 246 6% Mono: 43 388 10% Carbs: 292 1099 29% Fiber: 17 0 0% Protein: 426 1703 45% Alcohol: 0 0 0% workout was alright, want a program to bring up bench, feel like i have been at this weight forever.

11-23-2005, 01:24 AM	#14
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	workout back and bi's deads: 2x225x10, 2x275x8, 315x6: tried a new stance on these and now i see why people are talking about scraping their shins. i was doing to narrow of a stance and my grip was to narrow, took some getting use to. bb rows: 135x10, 155x8, 175x8, 195x8(not to strict on last set) db rows: 3x65x10(held these at the top of movement and very strict) bi's ez curl: 3x70x15, 110x8, 120x6 incline db curls: 3x25x10 hammer curls: 2x25x10 First time doing these. thought i would try them and i liked them. i will be incorporating these in my arm workout. Calories Eaten Today source grams cals %total Total: 4177 Fat: 124 1115 27% Sat: 33 297 7% Poly: 27 247 6% Mono: 47 421 10% Carbs: 269 989 24% Fiber: 22 0 0% Protein: 494 1975 48% Alcohol: 0 0 0% hope everyone has a good day tomorrow.

11-23-2005, 05:40 PM	#15
RaSP Pro Stature Join Date: Jun 2005 Location: 66.239.233.115:8080 Posts: 930 Recipes: 0 Rep Power: 30	See your deadz are right in there with the rest of us! Sometimes little changes in form make all the difference. I had a similar problem with my squatz. Now I just need to catch up to your bench. LOL Good work R __________________ ~~~Dumb Animal~~~ I am Thee oMega.. GameDayDog is Thee Alpha.. But GameDayDog Hasn't been here for ever... 6'4" @ 201. Finally got back to 500lb deadlift.

11-23-2005, 11:02 PM	#16
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,175 Recipes: 0 Rep Power: 85	hi NS!

11-28-2005, 02:19 AM	#17
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	Back to the grind well had a four day weekend so i decided to not train during that time. i felt i needed the time off due to some aches and pains caused by training. i have been doing pretty good as far as raising my calories and my protein intake is up too. hopefully i was right about the time off and my lifting poundages won't drop to much. here is my macros averages for the past week Average Calories source grams cals %total Total: 3611 Fat: 101 906 26% Sat: 30 271 8% Poly: 19 171 5% Mono: 36 328 9% Carbs: 239 893 25% Fiber: 16 0 0% Protein: 432 1726 49% Alcohol: 0 0 0%

11-29-2005, 07:10 PM	#18
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	workout, monday chest/ tricep bench: wrmup, 2x145x10, 2x230x5, 245x4, 5x185x8-9, 3x195x6-8 db floor press(board press?): 4x55x10; to light will up this considerably triceps cg bench: 135x10, 155x10, 175x8; will up the weight some next workout straightbar pushdowns: 4x150x10:whole stack, need to do weighted dips skulls: 90x10, 110x10, 120x10, 140x8; had to use elbow wraps due to pain Calories Eaten Today source grams cals %total Total: 3734 Fat: 97 871 24% Sat: 29 265 7% Poly: 20 184 5% Mono: 34 304 8% Carbs: 287 1095 30% Fiber: 14 0 0% Protein: 423 1691 46% Alcohol: 0 0 0