Folkprophet. The Log.

[folkprophet]

Hello. My name is Charles. And I'm a physique-aholic.

I have been into 'fitness' or 'bodybuilding' for 10+ years. My wife and I have been doing it together the entire time. We got started with body-for-life and have just moved on from there, getting more and more advanced and dedicated as we go.

I would call myself somewhere between an expert and and total idiot (wait...is that breaking a rule? Can you call yourself names?) That is to say, there's a lot of stuff I know. But I know enough to know that I don't know much at all. So...I will give advice sometimes...but if I'm wrong, be nice. I try to stay pretty humble about things. And please feel free to give me advice and critiques. I know that sometimes I'll be defiant about some things...but I'll come around and will be very polite while I debate or question anything I don't quite latch onto immediately.

I am, by trade, a software guy, working professionally as a QA guy at a desk all day. I also do a whole bunch of other stuff on the side...some professionally as well. My primary interests are music, photography, writing and ballroom dance (be kind...I know that's not 'cool' in all circles...but in my world...it's cool! ) plus a million other little things depending on my mood (like--I'm a big time motorcycle guy!)

Setting atop all of this comes bodybuilding. It is my primary hobby, I would say, in that it is my lifestyle and consumes all other aspects at least somewhat. I am vigilant!

Anyhow, that's a bit about me. Have to run for a bit, but will log the days training (and explain our current plans, etc...) a bit later on tonight.

Thanks all.

[kman025]

looking forward to see your training approach

[BendtheBar]

Welcoem to the forum and looking forward to seeing your progress.

[Grim83]

welcome to the forum, now go SFW.... to the less learneded of us SFW is a term you will hear often on MAB meaning SMASH F***ING WEIGHT.

[folkprophet]

Well, I have a few minutes here before my ride (the wife) shows...so....

Training approach. Essentially...we're trying out the Tri-phase program from Scivations books. But with some minor alterations. The basis being a phase of volume increase, a phase of strength increase, and finally a phase of frequency.

We are in the 4th week of the volume increase.

4 day split, approximating:

M: Chest and Tri
T: Shoulder/Trap/Abs
W: Off
Th: Back and Bi
F: Legs

All sets to approx failure - shooting for around 9 reps. 30 sec - 1 min rest times...so weight usually drops per set to stay in the 9 rep range.

Week 1 we did 2 set x 3 exercises per muscle group of 6-12 reps

Week 2 we did 3 sets x 3 exercises per muscle group of 6-2 reps

Week 3 we did 3 sets x 4 exercises per muslce group of 6-12 reps

Week 4 we did 4 sets x 4 exercises per muscle group of 6-12 reps (current week)

Starting next week we'll go into the strength training portion. I'll need to review the book for the details...but basicaly, you start with 5 reps x however many sets, each week upping the weight and dropping the sets by 1. So by week 4 you're doing 2 reps (so like...90% of your 1 rep max I guess)

The last month=full body workouts 3 times a week.

We did not follow the volume portion of the lifting exactly because, frankly, it wasn't intense enough to begin with and only went 3 weeks. In retrospect, that may have been a mistake because this week is KILLING our CNS. So burned out!!! Basic differnence is that we trained to failure from the start and did a 4 week plan instead of 3 (to make it nice and round number wise - a month per phase just seemed nicer.) We'll probably follow the other two phases closer to the book.

Eating plan we're following is Scivations Cut Diet. If you're not familiar...it's basically super low carb with a carb refeed every 3rd day. Tons of brocolli and almonds along with the high protein. Grapefruit a few times a day. We're on the fourth week of this diet as well (more about my thoughts, etc., later).

[folkprophet]

Originally Posted by Grim83

welcome to the forum, now go SFW.... to the less learneded of us SFW is a term you will hear often on MAB meaning SMASH F***ING WEIGHT.

Did that today - I guess. At least tried. I definately smashed. I definately used weight. If it was f**ing or just foreplay..... Well......

Log coming in an hour or so.

[Grim83]

Originally Posted by folkprophet

Did that today - I guess. At least tried. I definately smashed. I definately used weight. If it was f**ing or just foreplay..... Well......

Log coming in an hour or so.

sorry i just had that female voice from the documentry the man whose arms exploded in my head saying it lol. as far as the f***ing or foreplay goes i hope it was more than foreplay lmfao

[jhuse2]

welcome, you and night train will get along.

[folkprophet]

BACK

Seated Cable Rows
8x210
8x195
8x180
9x165

Cable Pull Downs
7x160
8x150
8x140
8x130

Reverse Flies (Machine)
10x110
9x110
7x110
7x110

Straight Arm Cable Pull Downs
6x150
8x140
8x130
8x120

BICEPS

One Armed Cable Hammer Curls
8x80
7x70
7x60
7x50

BB Curls (Aarrgh. So shot by this point.)
10x50
7x50
9x50
6x50

DB Concentration Curls
7x20
7x20
7x15
7x15

Cable Curls
9x100
7x90
8x80
10x70

[folkprophet]

Originally Posted by jhuse2

welcome, you and night train will get along.

Oh yeah? How so?