battlechasers workout log

battlechaser

New Member
As of this post I am 6ft 3 inches andweighing 204.5 pounds. Ill get my bodyfat % when I wake up tonight (I work nights). I am going to do like faz and fausto recommend but am going to modify to 12, 8, 5 as I have not done anything over 8 reps in a long time.

This cycle I am going to attempt to do every set/rep in perfect form.

Tuesday Dec 6, 2005
Establish 12 rep max.
Bench
w/u 15x135
12x225 (I only got 11 and form was crappy after 10)
12x215 (Much to my disappointment this is my 12 rep max with perfect form
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)

Incline Bench
12x175 (max)

Shoulder Press (front)
12x85 (max)

Lateral
12x22.5 (max)

Rear Delt Machine
12x140 (max)

Shrug
12x195 (max)

V-bar Tricep Pushdown
12x70
12x85 (max)

Chins
12
12

Hammer Seated Row
12x90
12x95 (max)

Barbell Curl
12x75
12x85 (max)

Hack Squat (all the way down)
12x225
12x255 (max)

Leg Curl
12x95 (max)

Calf Raise
12x90
12x100 (max)

Sit up
50
50

Unfortunately a 3 mile run is necessary 3 times a week. I need to run for work. I run right after my workout because on my off days I like to do absolutely nothing. Work takes a lot out of me so I like my free time. I usually work out Mon Wed Fri but sometimes my work schedule interferes. Anyway this was 12 rep max day. Thurs will be 8 rep max day.
 
After my 12 rep max workout I slept then started my day of eating Tues 6 - Wed 7 I ate:

Meal 1 4
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0 PM
Chicken Enchilada taken from Eating for Life.

Meal 2 8
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0 PM
Extreme Pro 4 protein shake in w/ 12 oz skim milk and 1 teaspoon glutemine.

Meal 3 11
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0 PM
Chicken Enchilada taken from Eating for Life.

Snack Cheat
Jack N the Box taco. (My stupid partner had one and was teasing me :mad: )

Meal 4 2
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0 AM
1.5 chicken breats and brown rice.

Meal 5 5
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0 AM
Extreme Pro 4 protein shake in w/ 12 oz skim milk and 1 teaspoon glutemine.

Meal 6 7:30 AM
2 eggs w/ tomatoes and onions. 3 pieces wheat toast 4 pieces turkey bacon.

I drank no water today. Sometimes I keep one of those big gallon things with me but sometimes I get to busy and forget. Other times I feel like I'm too full to drink.

Sleep.

PS here is my photo prior to starting this cycle.
 
You might not want to run right after your workout since your body will be in a quite catabolic state (aka muscle breaking down)... unless you have a refeed (protein shake), then I would advise running at a different time.

edit: used the wrong word
 
Wednesday Dec 7 2005 4: 05 PM
I just woke up. I am more sore than I have been in a very long time. Probably from not being used to doing so many reps. I don't know if that is a good or bad thing.
 
Battle

[b said:
Quote[/b] ]You might not want to run right after your workout since your body will be in a quite catabolicstate (aka muscle breaking down)... unless you have a refeed (protein shake), then I would advise running at a different time.

I completely agree with the above, run on off days, it will serve a double purpose, fat breakdown and will not interfere with anabolism (muscle growth).

Being sore is not unusual in the high rep range, this should adjust to almost nothing as the cycle progresses, no it is not a bad thing.

Keep up the good work!
 
I totally understand what you guys are saying about the run but I like getting it all over with in one day. I need those off days of doing nothing. How about if I split it up? Run first thing when I wake up then lift right before bed or vice versa?
Woke up yesterday at 4pm then started my eating day for Dec 7-Dec 8:
Meal 1 4: 00PM
Chicken (about 1 breast) and vegetables with brown rice.
Meal 2 7: 00 PM
Subway 6inch BMT (italian sandwich) on wheat.
Meal 3  9: 00PM
Extreme Pro 4 protein shake in w/ 12 oz skim milk and 1 teaspoon glutemine.
Meal 4 12: 00AM
Chicken Enchiladas taken from Eating for Life.
Meal 5 3:30AAM
1.5 chicken breats and brown rice.
Meal 6 9:30AM
5 small whole grain banana pancakes, 2 pieces wheat toast, 2 eggs, 5 pieces of turkey bacon (my fav..actually real bacon is my fav but this is ok.)
Snooze sometime around 10:15AM
Oh yeah I forgot to mention. 8 hours sleep for me is a rarity. I'm hoping for 6-7 tonight (or today whatever) so I can give it my all for 8 rep max day.
 
Battle....

[b said:
Quote[/b] ]Run first thing when I wake up then lift right before bed or vice versa?

Definitely way to go! That way fat burning is at its best, specially if you can do that before eating, and it does not have to be 3 miles, 1 mile would do IMO, but that is up to you!

You'll have to see how much calories that burns, compared to what you are eating, but that can certainly work much better.
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If I can comment you look like you can easily put on mass quick, and don't have much of fat to burn, by looking and guesstimating you could be very close to 10%, not much above it, lucky dude!

Can't go wrong with HST, I'd say. ;)
 
Thurs Dec 8 - Fri Dec 9
Woke up at about 6PM
Meal 1 6:30PM
Beef and Barley soup from Eating for life
Meal 2 10:30PM
Extreme Pro 4 protein shake in w/ 12 oz skim milk and 1 teaspoon glutemine.
12:30AM Workout 8 Rep Max
Bench
w/u 15x135
8x240
8x245
240 was tough but I was able to keep perfect form. I waited 5 minutes and tried 245. I did it but on my last 1 to 2 reps (can't remember if it was 1 or 2) my right side trailed slightly (I'm left handed and I messed up my right shoulder about 7 years ago, it never fully recovered). Question: Should I go with 240 or 245 as my 8 rep max?
Incline
8x195
8x200 (max)
Shoulder Press (front unsupported)
3x115
8x100
8x105
8x110
This kind of confused me. When I tried 115 I choked but I was able to do 100-110 waiting 5 minutes in between sets. I started to struggle with 110. I'm not sure if I would have been able to get 115 with perfect form if I tried it again. The only reason I didnt try is because I am only going to be doing 1 set of this and I had already done 4. Question: Should I go with 110 or 115?
Lateral
8x27.5 (max)
Rear Delt Machine
8x190 (max)
Shrug
8x225
8x235 (max)
V-bar Tricep Pushdown
8x85
8x100 (max)
Chins
8x20
7x20
Was only able to get 7 on my second one.  {B}Question{B/} :    Should I stay with this weight or drop 5 pounds?
One Arm Hammer Row
8x135
8x135 (max)
Barbell Curl
8x115
7x115
Only got 7 on second set. [/B]Question: Stay with 115 or drop to 110?
Hack Squats
8x315
8x330 (max)
Curl
8x95 (max)
Seated Calf Raise
8x110
8x125 (max)
Situp
100
Meal 3 3:45AM
Extreme Pro 4 protein shake in w/ 12 oz skim milk and 1 teaspoon glutemine.
 
Battle

[b said:
Quote[/b] ]240 was tough but I was able to keep perfect form. I waited 5 minutes and tried 245. I did it but on my last 1 to 2 reps (can't remember if it was 1 or 2) my right side trailed slightly

Go with 245 for your max, trainling slightly happens to many, after all you did not fail, I bet that by the time you reach it going through the HST progression you'll probably be stronger.

Shoulders - sounds like 110 would be it.

Chins - stay with that weight, you only really have to do one set anyway.

Have to go! Those you can make on 1st set keep the weight, those you can't take a little less.

You are set, SD and start up the engine!
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Friday Dec 9 continued

Couldnt go to be after my last workout. I had family stuff to do. Didn't eat real well either so I am going to try and make up for it now.

Meal 4 8:15AM (from last post)
French Toast, 1 egg, hashbrowns

Meal 5 3:45 PM
Chicken Wings, 2 pieces of pizza, Some sort of eggrolls and some cookie cake and ice cream. (we had a family celebration).

5:30PM sleep
 
Sat Dec 10
Woke up at about midnite
Meal1
Tony Romas Pork and Beef Ribs

Meal 2 3:30
Extreme Pro 4 protein shake in w/ 12 oz skim milk and 1 teaspoon glutemine.

3:30 am sleep til 7:30am

Meal 3 9:10am
3 pieces wheat french toast, hash browns, turkey bacon.

To be continued
 
Sat Dec 10 continued
Meal 4 11; 00AM
Extreme Pro 4 protein shake in w/ 12 oz skim milk and 1 teaspoon glutemine.
Meal 5 2:30 PM
Red Lobster Ultimate Feast (yum)
Meal 6 9:30 PM
Beef Teryaki, California Rolls, 2 pcs Halibut
11: 00PM Sleep
Had to skip a workout day
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My family is in town and it ruined my sleep schedule.
Sun Dec 11
Meal 1 5:15 AM
Extreme Pro 4 protein shake in w/ 12 oz skim milk and 1 teaspoon glutemine.
Meal 2 7: 00 AM
(3) Breakfast tacos. Egg, quacamole on corn tortilla.
11:30 am going to the gym right now for 5 rep max day.
Question So after I complete all my max days to I SD? If so how long to I do it for? Thanks.
 
Sun Dec 11 12:15PM
5 Rep Max

Bench Press
w/u 15x135
5x255
5x255

Incline Bench
5x210
5x215 (max)

Shoulder Press (front unsupported)
5x120
5x125
5x130
5x135 (max)
This will only be one set. I had some trouble finding my max.

Lateral
5x30

Rear Delt Machine
5x210

Shrug
5x255

V-bar Tricep Pushdown
5x105
5x110 (max)

Chin
5x30
5x30

Hammer One Arm Row
5x260
5x260

Barbell Curl
5x125
5x125

Hack Squat (all the way down)
5x365
5x365

Leg Curl
5x110

Seated Calf Raise
5x135
5x135

Sit up
50
50 2 mile run 14:35

Sucky I have been up since 5am and I dont have time to sleep. Have to go to work soon
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So now that I have established my maxes do I SD ? Or just jump right in on the next workout day? Keep in mind that before I started on my max week I just came back from 6 days of SD. Thanks in advance for the knowledge. Jer
 
[b said:
Quote[/b] ]So now that I have established my maxes do I SD ? Or just jump right in on the next workout day? Keep in mind that before I started on my max week I just came back from 6 days of SD. Thanks in advance for the knowledge. Jer

Yeah, take a week off till you start your 15's.
 
Sunday Dec 11 - Mon Dec 12

Meal 1 4:15 PM
Chicken Enchiladas

Meal 2 7:30PM
Extreme Pro 4 protein shake in w/ 12 oz skim milk and 1 teaspoon glutemine.

Meal 2 10:15PM
Chicken Enchiladas

Meal 3 1:15 AM
Beef & Barley Soup from Eating for Life

Meal 4 3:15 AM
4 chicken tacos

Meal 5 6:30 AM
Extreme Pro 4 protein shake in w/ 12 oz skim milk and 1 teaspoon glutemine.

Meal 6 8:15 AM
Banana pancakes, turkey bacon, wheat toast.

9:15 AM sleep
6:30PM wake up

Mon Dec 12

Meal 1 7:15PM
Turkey Nachos (turkey, peas, corn, with cheese and Pace picante sauce with corn chips.) Deeeelish!!

Meal 2 9:40PM
Turkey Nachos

10: 00 Sleep

So can I start lifting yet or do I really need to SD? I can't stand taking time off. I feel like I'm getting smaller and weaker.
 
[b said:
Quote[/b] ]So can I start lifting yet or do I really need to SD? I can't stand taking time off. I feel like I'm getting smaller and weaker.

Hang in there, mate!

It is worth the wait, you better believe it!

Cheers
 
Tues Dec 13

Meal 1 5:15am
Extreme Pro 4 protein shake in w/ 12 oz skim milk and 1 teaspoon glutemine.

Meal 2 8:15am
French Toast, Turkey bacon.

Meal 3 10:30am
Extreme Pro 4 protein shake in w/ 12 oz skim milk and 1 teaspoon glutemine.

Meal 4 12:45PM
Chicken Ramen (real ramen from a Japanese place w/ big chunks of chicken..Yum!!)

Meal 5 6:15PM
Grilled Chicken breast, tossed salad.

7:45 sleep.
 
battle

I think it is time you save your eating patterns in a database, and start telling us your gains on a weekly basis.

That way you'll keep the interest on our side and yours.
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Also, as soon as you start, you can tell us your gains periodically, but rather emphasize if you are having problems, or queries about certain technicallities and/or difficulties you may encounter.

It will be more productive for you and for us, as that is the data that we will manipulate and help you with.

Cheers mate...hang in there
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