Phil's don't talk about it, DO IT! journal

[philsaigon]

I’ve been posting on here for a while and I’ve decided to start a log.

Pic 1 is from 2006 (187 lbs)
Pic 2 is after about ten months of weight loss with cario and a (poor) weight training program (152 lbs)
Pic 3, 4, 5 were taken in Nov 2007 during a bulk started in July and doing the NROL program (171 lbs)
Pic 6 was taken in Jan 08 before starting Nrol Hyp 3


I’m 5’9’’
39 yrs old
160 lbs

 

[philsaigon]

Thurs Sept 6th

6:15 am – 7:20am
No warm up, as I didn’t have much time. Short stretching for about 30 sec to 1 min between sets. Overall felt a bit weak this morning. Bench press was deep and rows felt good.

Dumbell lunges
12 x 100lbs (each leg / 2 - 50lb db’s)
10 x 110
10 x 110

Hanging Ab raise
12 x 10 lbs
12 x 15
12 x 15

(superset)

Oblique twist(mach)
12 x 90lbs
10 x 100
10 x 110

Bench Press
10 x 55 Kg(incl bar weight)
10 x 60
8 x 65

(superset)

Pec dec fly
8 x 120 lbs
8 x120
9 x 110 (f)

Lateral raise
10 x 20 lbs (20 lb db each side)
10 x 25
10 x 25

(superset)

Shoulder press
8 x 50 kg
7 x 55 (f)
5 x 55, 3 x 50

Bent over rows
12 x 50 lbs (each side)
12 x 50
12 x 50

Lat pulldown
12 x 80 kg
12 x 85
10 x 90

 

[Nicolasd]

I've always gained some fat with the muscle, you just have to live with it and cut it off later.

If you're not gaining muscle, what's your workout and diet like?

 

[philsaigon]

If you're not gaining muscle, what's your workout and diet like?

Hey Nicolas. Well, When I look in the mirror it seems like I've gained some, but looking at the pics I don't see much, if that makes any sense. Day 'a' of my full-body workout is posted above, I'll do day 'b' on Saturday. Diet is pretty good I think. I'll post it tomorrow, but basically it's about 2850 cal per day. That's up from 2150 when I was cutting. I was hoping for greater results by now...

 

[Chillen]

Your close to my age (im 46), okay your 7 years younger (sticking tongue out...heehe)...

How did you figure your caloric consumption, Phil? Can you post your 7 week program, with calories per day(and nutrition), and rest periods? If your gaining more fat weight than muscle (or the muscle to fat ratio isnt good), and you dont like this ratio.......then the body is telling you something is wrong, and needs changed. It is most likely, based upon your prior results you dont like, that if you continue doing the same thing, you are going to get the same like results.

Chillen

 

[Chillen]

Phil's DO IT Journal:

The JUST DO IT JOURNAL:

Phil is filled with a beasty Internal Infernal in creating this Journal and will show all the External!


Wish ya the best of luck, Phil!..........

 

[philsaigon]

Your close to my age (im 46), okay your 7 years younger (sticking tongue out...heehe)...

Watch it Chillen!

How did you figure your caloric consumption, Phil? Can you post your 7 week program, with calories per day(and nutrition), and rest periods?

Yeah, I will

If your gaining more fat weight than muscle (or the muscle to fat ratio isnt good), and you dont like this ratio.......then the body is telling you something is wrong, and needs changed. It is most likely, based upon your prior results you dont like, that if you continue doing the same thing, you are going to get the same like results.
Chillen

Yeah, I'm a little frustrated at the lack of results. I'm not sure if 7 weeks is not enough time to see some results or if I'm not lifting hard/heavy enough. I think I'm getting enough calories, as I've gained some fat. I don't want to be a yo-yo dieter.

 

[Chillen]

Watch it Chillen!


Yeah, I will



Yeah, I'm a little frustrated at the lack of results. I'm not sure if 7 weeks is not enough time to see some results or if I'm not lifting hard/heavy enough. I think I'm getting enough calories, as I've gained some fat. I don't want to be a yo-yo dieter.

7 weeks is plenty of time, brotha. I think from what I know at this moment, that its probably in the calorie v activity ratio, and stimulation/rest provided.

Do you have a paper trail for the 7 weeks? Diet and/or training notes? The situation your in is the reason I advocate such things to try to pin point complications when the body isnt producing the results you wish it to. It is quite possible the calories were too HIGH on some days in comparison to your associated activities. You need to calculate the BMR and activities, Phil and taylor the surplus closely........I help out if you want.........But I got you mad at me now.....so...

 

[flyinfree]

if i would have guessed what you looked like I think i would have had it pretty close.

GLAD you are joining in on the ACTION. The real deal is the log and being accountable and actually working the machine!

namaste

FF

 

[philsaigon]

if i would have guessed what you looked like I think i would have had it pretty close.FF

You knew I was that good lookin' huh?!!!! I will get that back waxed as soon as I get the courage up!

 

[philsaigon]

It is quite possible the calories were too HIGH on some days in comparison to your associated activities. You need to calculate the BMR and activities, Phil and taylor the surplus closely

I calculated 1673 as my BMR.
I then multiplied x 1.4 for moderately active(I've cut cardio down to two days a week)
1673 x 1.4 = 2350
Then I added 500 cals a day for bulking: Total 2850
I have not been adjusting this up/down daily. I've been eating around 2850 every day, whether a workout day or not.


I wouldn't care to much about a little added fat if there were some more muscle gain...

 

[philsaigon]

Macros have been: Fat 26%, Carbs 42%, Protein 35% . That's the 7 week average.

I'm thinking of dropping the cals from 2850 down to 2650 for a few weeks and see how that goes. I might also increase the cardio a bit. I've been trying to do it twice a week, but I have let it slide a few times lately since I'm trying to put on muscle... I think I'd better get back to it.

Last but not least, I'm going to seriously put the pedal to the metal when I lift.

 

[Typhon]

Hey Phil

I like the way you've set out your log, I have a few observations for you if you're OK with me throwing in my $0.02

1) Where's the leg work? Lunges don't count, I love unilateral work but lunges aren't gonna kick your endocrine system into action, you need to shift heavy weight for that. If you want upper body growth you have to work your lower body more, that's where the real big guns are kept and you need them to fire to get the best gains. Squats are needed

2) Your rate of weight gain is fine, keep the calories the same but change the workout

3) You have more pec and delt work than you have back. You'll bullet proof your back with deadlifts. I hear good things about good mornings too

4) Scrap the machines

 

[Nicolasd]

Bench Press
10 x 55 (incl bar weight)
10 x 60
8 x 65

Lat pulldown
12 x 80 kg
12 x 85
10 x 90

I don't if it is you or me that's unbalanced, but I can't pull the weights you're doing for lats for that many reps, but I'm lifting far more for pecs.

 

[philsaigon]

I have a few observations for you if you're OK with me throwing in my $0.02

Absolutely, CCR

1) Where's the leg work? Lunges don't count, I love unilateral work but lunges aren't gonna kick your endocrine system into action, you need to shift heavy weight for that. If you want upper body growth you have to work your lower body more, that's where the real big guns are kept and you need them to fire to get the best gains. Squats are needed

Squats are on my 'b' day. I have been doing them sometimes on a 'hammer' lever machine, but that's no good huh? I have also done them with a barbell, I'll go back to it, but I'm not too confident with my form. What ballpark weight range do you think I should be shooting for on squats?

2) Your rate of weight gain is fine, keep the calories the same but change the workout

Yeah, I was thinking about this all day today (it was kinda hard to focus at work If I gained weight but not much muscle then the problem is with my workout . I might play with the calories a little, but primarily it's the lifting that needs to be dealt with i think

3) You have more pec and delt work than you have back. You'll bullet proof your back with deadlifts. I hear good things about good mornings too

ok

4) Scrap the machines

I'm trying to scrap the crap, as I learn new free weight moves I'm replacing the machines

 

[Typhon]

Squats are on my 'b' day. I have been doing them sometimes on a 'hammer' lever machine,

Ah, sorry, I only saw the one routine posted and thought that was all you did.
I'm afraid I don't know what a hammer level machine is so can't say if I like them or not.

As for suggested weight? All I'd suggest is starting low for your first set, you need to feel your way into such a taxing movement

 

[philsaigon]

I don't if it is you or me that's unbalanced, but I can't pull the weights you're doing for lats for that many reps, but I'm lifting far more for pecs.

I see what you mean. I'm not sure why. I think my chest is pretty weak. It's probably the number one area I'd like to improve. I find the lat pulldown a lot easier than the bench press.

 

[Nicolasd]

I don't know what it is with bench press, I've brought a few friends with me to the gym over the years, and for some reason they all stalled at 52lb dumbells.

You probably just have to start lifting some heavier weights, you'll go down a rep or two, but that's fine, just keep straining for getting more reps and when you get up, do a heavier weight again You certainly know all of this and done it before, know go do it with your bench press too

I think some people get worried about all that weight balancing over you, and losing it or not being able to get it up, maybe try getting a spotter to help you get into heavier bench presses.

Maybe try doing some dumbell bench presses too, you'll get a great exercise with lower total weight and it'll train your balancing better.

For dumbell presses when you get to the heavier weights, there's certainly also some technique needed to get the weights up without getting stuck on the way. It's about getting them up to straight in one smooth movement, maybe assisted by some knee movement or little body roll, hard to explain and most find their own way

But mostly, just get in there and do it, the best way to lift heavier weights is to lift heavier weights! With the loads you're doing on other exercises I'm sure you can do it!

 

[philsaigon]

Friday, Rest day. No workout/cardio

Meals:

Meal 1: All bran, plain yoghurt, whey, walnuts
Meal 2: Oatmeal, 1/2 scoop whey, walnuts, a plum
Meal 3: Oatmeal, 1/2 scoop whey, dried apricot, peanut butter
Meal 4: boiled vegs, egg, egg whites, brown rice
Meal 5: Grilled chicken breast, Peas, Natural tahini sauce
Meal 6: Grilled chicken breast, Peas, Natural tahini sauce
Meal 7: 1/2 scoop whey, nat cashew butter

Snacks: 3 plums, 2 mangosteens, peanut butter


Total: 2765

 

[philsaigon]

I think some people get worried about all that weight balancing over you, and losing it or not being able to get it up, maybe try getting a spotter to help you get into heavier bench presses.

You hit the nail on the head, it's a kind of psychological thing for me. I'm going to get those numbers up though.

But mostly, just get in there and do it, the best way to lift heavier weights is to lift heavier weights!

Agreed