Phate's Journal

B2

Squats 3x9
Power cleans 135lbs 2x3
Deadlift 4x10
Lunges 3x9
Good mornings 1x6, 3x8
Weighted ab work
leg raises

Power clean went up 10lbs, probably because i got the technique and form down a lil bit better. I tried going for 145 and i actually got it pretty high in the air vertically, but when it was time to lock to the elbows down i just couldn't do it.

I hate squats.
 
5 kilometer run
 
Run was pretty good Gooch, i decided to have a real "pre workout" meal with some bread before the run and i noticed a pretty good difference in energy levels. Felt more energetic and could keep the same pace longer without stopping.

Usually I would have had a handful of nuts or something.
 
A1

Military press 4x8
Weighted pull ups[20lbs] 3x3
superset
BO row 3x10
Bench 2x10 1x9 1x6
Weighted dips[30lb] 4x6
superset
curls 3x10
weighted iso pushup hold[10lb] 2x35 second

Volume went down, intensity sure as hell went up a couple notches. shortened rest periods, added supersets, and inbetween sets did crunches just to keep my body moving.
 
A young man's heart is intense and bright:

It may be NIGHT but the fire within PHATE burns BRIGHT.

PHATE is ALRIGHT with his BRIGHT LIGHT at NIGHT because he has it RIGHT.

Having it RIGHT makes a youngman FIGHT with internal DELIGHT.

Oh...what a SIGHT when a youngman's heart burns BRIGHT when he has it RIGHT.

May the warmth of your internal LIGHT warm your path and make it RIGHT and IGNITE you with even more DELIGHT.

===================================================================

May the path you have chosen give you much CLASS and much muscle MASS

May you keep the SASS in your ASS without passing GAS :)



PHATE: "I Don't Believe in Failure!" I learn each time!

YOU ROCK and you know it.

I submit, that if you continue to grow in mind and personal spirit and you will always be near it.


Phate......is a growing and prosperous young man.


Best regards,


Chillen
 
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300 workout

50 pull ups
50 deadlift ( 135lbs )
50 push ups
50 box jumps
50 floor wipers
50 clean and press


GOD DAMN
 
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B1

Squats 4x10
power clean 135x4 145xfailed
leg raises 4x20
deadlifts 2x10
good mornings 2x10
ab work

kept the back exercises light, back was still store from those 50 deadlifts.
 
B1

Squats 3x10
RDL 3x10
Power clean 5x135
leg raises 4x20
Weighted ab work.

Will post run later tonight.
Mom made home made cookies...got to resist the urge...damn they smell soooo good.
 
You guys have any tips on how to do weighted crunches or sit ups, or any weighted ab exercise other than holding 5 plates on your chest?


I got some long velcro straps at (yes, Wal-mart) that I wrap through the hand holes to keep them together and prevent them from slipping.

Also another idea for you. You could begin to do a reverse pyramid, and see if you are a rock and cut the mustard! :)

Start off with doing reps at for example, 60 pounds, then at failure, drop the weight to 50, then 40, then 30, then 20, then 15, then 10, then 5, then no weight (no rest inbetween, just long enough to adjust the weight). Some pre-planning with the type of weights in advance is required before starting the set. This is considered ONE SET.

Remember a key thing. The weight being used on a set is only to failure at that weight, when you drop the weight you will be able to do more reps--even without rest. You can vary the weight drop sequence. This method (a well known one) can be used with other body parts as well within a routine when its appropriate.


There a ton of ways to stress the core other than 30 degree weighted situps.

The tear drop (another name I call it) can be a wake up call if you havent done before. You are a beast give it a shot!


Chillen


(this is assuming you have smaller weights), and then peel off the weight (with no rest in-between), and go
 
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Pyramids, never even thought about applying that to weighted crunches. Thanks chillen.

Ran 5K
Last mile ran it at about 7 min, last quarter of a mile i was jogging at a very fast pace and the last 100 yards i was practically sprinting as fast as i could.
 
Phate I responded to your last post reference your your problem here:

http://training.fitness.com/wellness/chillout-log-chillen-158-25737.html#post274358

Post: 2,362

I also have many other ideas for you with the limited equipment you have, if you would like to see them.


HEY!

ROCK IT!

Chillen

Hey Chillen, thanks i've read it.
You are welcome. But we have unfinished business, young man. I would like you to CLEARLY define your personal goals. You can do it here in the COL or you can do it in your journal. It doesnt matter to me. Additionally, I would like you to spell out why you went low carb within the scheme of your goals, added in long distance running, why you hate Squats (from your perspective), and what leads you to over eat on the weekends.

Right now my short-term personal goal is lower body fat, get my abs to show without flexing. I would love to make overall muscular gains, but that will be only after i lower my body fat. And honestly, and i think you can see my point here, is that i love being lean. I enjoy being lean, and want to get even leaner because i am no longer the "chubby kid" and that feels really good. I wont be on a serious bulk until after i've lowered my body fat to 9-10% and/or reach the point where i've lost enough body fat and losing any more will just make me look anorexic.

So in conclusion. My personal goals at the moment is to keep my weight training, increase cardio-vascular endurance, and ultimately lower body fat and get ready for the summer.

I went low carbs because i've kept reading how with lower carbs you can stabilize insulin, lower bf easier etc. I still keep my carbs pretty low, just not as low as before. I added in cardio to increase health, and to assist in lowering BF. And as for squats, i just hate the exercise because it makes me feel weak all over. Plus thats one of my worst lifts. Though when i squatted yesterday after my week-long break it felt pretty good, and i think the break i took was for the better.

I think before I was restricting myself too much. I was being too strict with my diet and on the weekends when i was home i ended up having these huge cravings, now i didn't go on all out binges, but i did end up having one too many cookies or table spoons of PB. I think the solution to this is to allow some room for indulgences in my diet and not feel guilty about it. Food is a powerful thing and its better off to give yourself a little reward while still staying inside your calorie intake instead of risking to eat way more than you should have on the weekend.





Will post my 5K later tonight.
 
A2

Military Press 2x9 1x7 1x8 x 105lb
BO row 4x5 x 125
Chins 1x10 1x8 1x7 x BW chins sucked today.
Dips 3x17 1x16 x BW
Bench 2x10 2x8 x 145
skull crushers 2x12x55lb, 2x8x65lb
curls 3x8x85
 
Hey Chillen, thanks I've read it.


Right now my short-term personal goal is lower body fat, get my abs to show without flexing.



Being so young I believe your body is still in its initial development stage (at least at its crest), and isn't finished with its work, yet. Some of the work in your overall training will assist this.

Most people tend to forget that the way the ab core looks is largely dependent upon genetics, IMO, and when they are developed enough, low body fat will reveal them. The core muscles serve a different function and have a different set of muscles as--compared to the other types of muscles within the body. The core is "primarily" an endurance muscle. It will most likely adapt to endurance and strength more than it will adapt in growth (with the exception of the oblique's). They will grow but not near the extent that other muscles of the body will--because of their designed function intention.

Some can get large thick abs during their training, while others will have a thin ab core no matter the amount of direct or indirect training they do. Take a look around at the individuals that have a revealed ab core (and in relation to their overall body mass as well) and you will see that this is true.

And, I am speaking in terms of natural body builders and dieters. In addition, I believe the ab core size and thickness "can" depend on the overall muscular size and body weight of the individual (the more weight and muscle, the more weight and muscle the core has to stabilize in its natural movement, etc). Again, this can depend on the individual.

When I was 18, my abs were "naturally" large bastards, and I could see them (and I didn’t do one exercise in training them). I remember thinking then: "What the hell are these bumps". Remember this was about 1979, during the time Arnold was in his prime (just indicating how long ago it was, lol). Even with all my ab core training (and indirect training) they have increased more in strength/endurance rather than growth during the last two years. If they have grown its not obvious to my eye. If you have looked at one of my "starting" pics, where I had a large amount of lower ab fat (about 6 months into diet/training) the upper two abs were large then. This is more genetic then training, Phate.

I had no clue why my body thought it needed these large bumps on this medium-small frame. As I got older I gained weight and they became covered. What I am saying is, that with me, my ab core has always been large since I was a teen, it was just that they become covered over time and I couldn't see them any more. I did no training on them they just were naturally this way. I train my ab core hard because I like the control, flex, hardness, and tightness, it gives in return. During my training, what did develop in the muscle sense was the oblique's and the side muscles of the core.

To sum this:

1. Your body is still in development with you being so young. Therefore its is "possible" your core isn't fully developed at this point (genetic growth), even at 18 years old.

2. Your genetics will, IMO, have the most influence on determining how large or how small (and thin) your ab core will be, with direct training playing the lesser degree of influence. While training them directly will have "some" influence on growth (but again limited), the overall size I believe is a reflection on personal genetics and body mass/size.

3. Your "overall" fitness training will be the next major influence next to your genetics

4. Of course you know about needing low body fat to reveal them.

5. Phate try to experiment with different types of direct core exercises, and see which ones give you the control, flex, hardness, and tightness, you are looking for. This will assist with tightening and strengthening the core and assist you with having a revealed ab core (without flexing) when body fat is low enough. I say this because while all of us are simularly made, we do not respond the same to exercises. You have to find yours. You can be creative even with your limited exercise equipment. I have been, and this works. You do not need expensive equipment. You do not need to go into someone elses program, basics and advanced basics will get you to your goal. Most importantly, LEARN over time, based upon bodily feedback what works for you.

I would love to make overall muscular gains, but that will be only after i lower my body fat. And honestly, and i think you can see my point here, is that i love being lean. I enjoy being lean, and want to get even leaner because i am no longer the "chubby kid" and that feels really good. I wont be on a serious bulk until after I've lowered my body fat to 9-10% and/or reach the point where I've lost enough body fat and losing any more will just make me look anorexic.

So in conclusion. My personal goals at the moment is to keep my weight training, increase cardio-vascular endurance, and ultimately lower body fat and get ready for the summer.


The big muscle movers within a full body routine will bring overall muscle gains with proper stimulus and progression (assuming correct diet). I enjoy being lean myself (and will not EVER have plans to bulk again), and know your personal feelings about this after losing a large amount of weight.

But you dont want to underestimate the power of the diet and how it relates directly to muscle improvement. You can sweat your butt off in the gym, and have progression, sets, reps, and even the type of exercises correct particular to you (assuming past new to weight training gains), and still lose "some" muscle mass, lean down, and look too thin. They body had reason to hold onto the muscle, but also had reason to use it for energy. If one starts off with little muscle mass to begin with (again past new gains), and the diet isnt up to snuff, they will lose "some" size while trying to reveal the ab core, and look thin, and some cases worse then they did before. Some can get away with this sort of environment, but most probably could not. Therefore its what one can live with.


I went low carbs because i've kept reading how with lower carbs you can stabilize insulin, lower bf easier etc. I still keep my carbs pretty low, just not as low as before. I added in cardio to increase health, and to assist in lowering BF.

I would like to see you get off the low carb approach.

Personally, I would rather see you manipulate your calorie intake v exercise, save your carbs to fuel your workouts (and thus up your potential for increased rate of progression, and stablizing personal well-being), stablize your blood sugar through eating right, increasing your blood sugar when its appropriate, then reducing your carbs to reduce BF. A diet, IMO should maximize your efforts while leading you to your goal, and you can do this without going low carb.

If you want I can write how I approach my diet and calorie intake. Just let me know. This may spin off some ideas for you

When I went low carb, my circumstances were different. I believe you are doing a disservice to yourself lowing your carb intake.


And as for squats, i just hate the exercise because it makes me feel weak all over. Plus thats one of my worst lifts. Though when i squatted yesterday after my week-long break it felt pretty good, and i think the break i took was for the better.

I want you to have a different look at Squats. Squats take alot out of you for a VERY GOOD REASON. In addition, it will be THIS exercise as the primary movement that brings growth and strength to the entire body composite including-----the ab core muscles. When I first started doing squats, I took the BB and put on a small amount of weight. I wanted to get the movement down, and see what muscles it was working as I executed the movement (this gives me a sense on how it blends in within my goal scheme, not to mention other training benefits, ie, proper form, etc). It is rather obvious from the beginning, that the ab core tightens and contracts during the squat movement, involves the back, and other muscles. If you want your ab core to strengthen and develop, you do your squats and take a good hard look on how bad you want your goal. Who is going to win? Your dislike for the squat, which will take your breath, make your breathe hard, sweat, cry like a baby, and sap your strength, or the subperb future benefits as a result of this bodily feedback that are primed for your goal path. Your want for your goal has to be greater than the immediate feedback of the squat to reap the future feedback the squat gives. The squat is powerful. And, one of the best exercises one can do. GET OVER IT. It sucks for a reason. :) As in life, the most precious things to pursue and achieve tend to be the most difficult to obtain and perform, and the squat is no different. GET OVER IT. Raise your want-o-meter ;)


I think before I was restricting myself too much. I was being too strict with my diet and on the weekends when i was home i ended up having these huge cravings, now i didn't go on all out binges, but i did end up having one too many cookies or table spoons of PB. I think the solution to this is to allow some room for indulgences in my diet and not feel guilty about it. Food is a powerful thing and its better off to give yourself a little reward while still staying inside your calorie intake instead of risking to eat way more than you should have on the weekend.

Dont go for second BEST BABY!.........EXPRESS YOURSELF!​

For nearly every I CANT there is an opposite: I CAN......FIND IT!

You are going to have to make more of an investment in the I CAN combat these cravings, than investment of succumbing to them.

You develop a plan to combat these cravings, you get a pen a paper and starting "brain storming ideas" and you dont stop until ones you develop work.

Write down your strengths and weaknesses. Carry over the strengths that are applicable to combat these weaknesses.

I dont care how small they are, small steps (or temporary fixes) can lead to larger more developed fixes, and cover your entire problem in the end.

You can choose to be your own enemy or your best friend.....its about choices we make whether the enemy is produced or the friend is produced.

Identify the things that "KILL" your appetite. If you dont know what they are-----create it. UH! What do I mean by this one? MANY things can kill an appetite quick.....we all have them---trust me.

Establish your personal boundaries with your people you associate with.

Let them know how important your goals are to you. Assist yourself and having them assist you through support during times of personal crisis or bumps in the road that develop.

Phate change your diet approach while still being able to stay on track with your goal. If the weekend is a problem, there is nothing wrong in realizing the personal enjoyment you get by doing the things you do on the weekend, just make an adjustment in your diet to allow for it. You can develop a 90-10, 95-5 approach and keep you on your goal path.

I am willing to write an entire separate diet approach which will give several diet approach methods, that I have used to give you an idea on what to do and still stay on track. Some may not agree with what I do, but one cannot disagree with the results within my personal goals. I am not saying you have to follow it, what I am saying is that you can take bits and pieces of it, modify it and then apply it to yourself. It just may work.


Best wishes,


Chillen
 
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Being so young I believe your body is still in its initial development stage (at least at its crest), and isn't finished with its work, yet. Some of the work in your overall training will assist this.

Most people tend to forget that the way the ab core looks is largely dependent upon genetics, IMO, and when they are developed enough, low body fat will reveal them. The core muscles serve a different function and have a different set of muscles as--compared to the other types of muscles within the body. The core is "primarily" an endurance muscle. It will most likely adapt to endurance and strength more than it will adapt in growth (with the exception of the oblique's). They will grow but not near the extent that other muscles of the body will--because of their designed function intention.

Some can get large thick abs during their training, while others will have a thin ab core no matter the amount of direct or indirect training they do. Take a look around at the individuals that have a revealed ab core (and in relation to their overall body mass as well) and you will see that this is true.

And, I am speaking in terms of natural body builders and dieters. In addition, I believe the ab core size and thickness "can" depend on the overall muscular size and body weight of the individual (the more weight and muscle, the more weight and muscle the core has to stabilize in its natural movement, etc). Again, this can depend on the individual.

When I was 18, my abs were "naturally" large bastards, and I could see them (and I didn’t do one exercise in training them). I remember thinking then: "What the hell are these bumps". Remember this was about 1979, during the time Arnold was in his prime (just indicating how long ago it was, lol). Even with all my ab core training (and indirect training) they have increased more in strength/endurance rather than growth during the last two years. If they have grown its not obvious to my eye. If you have looked at one of my "starting" pics, where I had a large amount of lower ab fat (about 6 months into diet/training) the upper two abs were large then. This is more genetic then training, Phate.

I had no clue why my body thought it needed these large bumps on this medium-small frame. As I got older I gained weight and they became covered. What I am saying is, that with me, my ab core has always been large since I was a teen, it was just that they become covered over time and I couldn't see them any more. I did no training on them they just were naturally this way. I train my ab core hard because I like the control, flex, hardness, and tightness, it gives in return. During my training, what did develop in the muscle sense was the oblique's and the side muscles of the core.

To sum this:

1. Your body is still in development with you being so young. Therefore its is "possible" your core isn't fully developed at this point (genetic growth), even at 18 years old.

2. Your genetics will, IMO, have the most influence on determining how large or how small (and thin) your ab core will be, with direct training playing the lesser degree of influence. While training them directly will have "some" influence on growth (but again limited), the overall size I believe is a reflection on personal genetics and body mass/size.

3. Your "overall" fitness training will be the next major influence next to your genetics

4. Of course you know about needing low body fat to reveal them.

5. Phate try to experiment with different types of direct core exercises, and see which ones give you the control, flex, hardness, and tightness, you are looking for. This will assist with tightening and strengthening the core and assist you with having a revealed ab core (without flexing) when body fat is low enough. I say this because while all of us are simularly made, we do not respond the same to exercises. You have to find yours. You can be creative even with your limited exercise equipment. I have been, and this works. You do not need expensive equipment. You do not need to go into someone elses program, basics and advanced basics will get you to your goal. Most importantly, LEARN over time, based upon bodily feedback what works for you.




The big muscle movers within a full body routine will bring overall muscle gains with proper stimulus and progression (assuming correct diet). I enjoy being lean myself (and will not EVER have plans to bulk again), and know your personal feelings about this after losing a large amount of weight.

But you dont want to underestimate the power of the diet and how it relates directly to muscle improvement. You can sweat your butt off in the gym, and have progression, sets, reps, and even the type of exercises correct particular to you (assuming past new to weight training gains), and still lose "some" muscle mass, lean down, and look too thin. They body had reason to hold onto the muscle, but also had reason to use it for energy. If one starts off with little muscle mass to begin with (again past new gains), and the diet isnt up to snuff, they will lose "some" size while trying to reveal the ab core, and look thin, and some cases worse then they did before. Some can get away with this sort of environment, but most probably could not. Therefore its what one can live with.

I agree. When i first got lean, even though i was soft even when i flexed there were no abs visible. After my 10-15lb bulk i was able to flex and see a 4 pack, and when i pulled the fat off my lower bf it gave me an idea of what it would look like if i did lower my bf. It isn't thick, but i haven't tried to thicken it out anymore because im not in a surplus, so don't know how thick it can get and whether i have th genetics for a 6 pack or just a 4 pack.

I understand that while deficit dieting you will lose some muscle, but i've been keeping my protein intake high and making sure to hit my body hard to make sure i don't lose much mass, its a risk im willing to take. Though Im confident that i wont lose that much mass where you'd think i'd look as my abs just dissapeared Lol.

I would like to see you get off the low carb approach.

Personally, I would rather see you manipulate your calorie intake v exercise, save your carbs to fuel your workouts (and thus up your potential for increased rate of progression, and stablizing personal well-being), stablize your blood sugar through eating right, increasing your blood sugar when its appropriate, then reducing your carbs to reduce BF. A diet, IMO should maximize your efforts while leading you to your goal, and you can do this without going low carb.

If you want I can write how I approach my diet and calorie intake. Just let me know. This may spin off some ideas for you

When I went low carb, my circumstances were different. I believe you are doing a disservice to yourself lowing your carb intake.

Yea, i've already started incorporating more carbs into my diet, but not too much. I generally stay under 100grams but over 50-60 grams. ( just had a bowl of oatmeal )



I want you to have a different look at Squats. Squats take alot out of you for a VERY GOOD REASON. In addition, it will be THIS exercise as the primary movement that brings growth and strength to the entire body composite including-----the ab core muscles. When I first started doing squats, I took the BB and put on a small amount of weight. I wanted to get the movement down, and see what muscles it was working as I executed the movement (this gives me a sense on how it blends in within my goal scheme, not to mention other training benefits, ie, proper form, etc). It is rather obvious from the beginning, that the ab core tightens and contracts during the squat movement, involves the back, and other muscles. If you want your ab core to strengthen and develop, you do your squats and take a good hard look on how bad you want your goal. Who is going to win? Your dislike for the squat, which will take your breath, make your breathe hard, sweat, cry like a baby, and sap your strength, or the subperb future benefits as a result of this bodily feedback that are primed for your goal path. Your want for your goal has to be greater than the immediate feedback of the squat to reap the future feedback the squat gives. The squat is powerful. And, one of the best exercises one can do. GET OVER IT. It sucks for a reason. :) As in life, the most precious things to pursue and achieve tend to be the most difficult to obtain and perform, and the squat is no different. GET OVER IT. Raise your want-o-meter ;)
Yea, your right. Feel the ab core working real good on rdl's as well.


Dont go for second BEST BABY!.........EXPRESS YOURSELF!​

For nearly every I CANT there is an opposite: I CAN......FIND IT!

You are going to have to make more of an investment in the I CAN combat these cravings, than investment of succumbing to them.

You develop a plan to combat these cravings, you get a pen a paper and starting "brain storming ideas" and you dont stop until ones you develop work.

Write down your strengths and weaknesses. Carry over the strengths that are applicable to combat these weaknesses.

I dont care how small they are, small steps (or temporary fixes) can lead to larger more developed fixes, and cover your entire problem in the end.

You can choose to be your own enemy or your best friend.....its about choices we make whether the enemy is produced or the friend is produced.

Identify the things that "KILL" your appetite. If you dont know what they are-----create it. UH! What do I mean by this one? MANY things can kill an appetite quick.....we all have them---trust me.

Establish your personal boundaries with your people you associate with.

Let them know how important your goals are to you. Assist yourself and having them assist you through support during times of personal crisis or bumps in the road that develop.

Phate change your diet approach while still being able to stay on track with your goal. If the weekend is a problem, there is nothing wrong in realizing the personal enjoyment you get by doing the things you do on the weekend, just make an adjustment in your diet to allow for it. You can develop a 90-10, 95-5 approach and keep you on your goal path.

I am willing to write an entire separate diet approach which will give several diet approach methods, that I have used to give you an idea on what to do and still stay on track. Some may not agree with what I do, but one cannot disagree with the results within my personal goals. I am not saying you have to follow it, what I am saying is that you can take bits and pieces of it, modify it and then apply it to yourself. It just may work.


Best wishes,


Chillen

I think i recently did find my "appetite suppressant"...when ever i eat oatmeal..after the first couple bites i feel so full and my cravings just go away. ( had to force myself to eat the rest of this bowl ) It's weird, must be the taste and texture or something. Maybe whenever im craving for some PB or something i'll just make a real small bowl of oatmeal. I'll try that next time.

You don't have to write your entire diet, but i'd appreciate it and would find it useful if you did post it ( when you find the time )

Cheers Chillen :beerchug:
 
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