Cent's Lifting Journal : Cost of Redemption

[Centaurion]

I need to take my game to the next level. Right now I have no problems getting HB 8-9s, but now I want to aim for the stars.

I'm after superstar looking chicks, those chicks that make you go 'dayuum' when they walk by. In order to get them, the complete package must be close to perfection as you can get. My personality and game otherwise are up there, as mentioned, I have no problems picking up chicks.

For the last 3-4 months I've rather slacked off in the training department. I used to play football as RB, so that naturally kept me in good shape, but an unfortunate shoulder and wrist injury has kept me abay for a very long time now. My diet has been crap and I've gone from a muscular 200lbs to a blob at 225lbs.

And since schools out for summer, and I basically got nothing to do besides hitting the gym and looking for a job, I'm starting this journal to keep track over my progress for the next 3 months.


Stats :
Age :21 year old
Weight : ~ 225 lbs
BF : got b*tch tits


Routine
I'm aiming to hit the gym 4 times a week. This is the routine I've come up with currently, and I'll see how it works and change it as I see fit.


Upper Day 1 - Hypertrophy Session
--------------------------------------
Low Incline Bench 4 sets 8-10 reps
Seated Row 4 sets 8-10 reps
Flat Flys 2 sets 8-10 reps
Neutral Grip Pulldowns 2 sets 8-10 reps
Lateral Raises 2-3 sets 10-12 reps
Curl 1-2 sets 10-12 reps
Pressdowns 1-2 sets 10-12 reps

Lower Day 1 - Strength Session
--------------------------------------
Squat 4 sets 4-6 reps
SLDL or Good Morning 4 sets 4-6 reps
Leg Press 2 sets 4-6 reps
Leg Curl 2 sets 4-6 reps
Standing Calve raise 1 set 4-6 reps
Seated Calve Raise 1 set 4-6 reps

Upper Day 2 - Strength Session
--------------------------------------
Bench 4 sets 4-6 reps
Row or Chin 4 sets 4-6 reps
Shoulder Press 2 sets 4-6 reps
Curl 1 set 4-6 reps
Pressdown 1 set 4-6reps

Lower Day 2 - Hypertrophy Session
--------------------------------------
SLDL 4 sets 8-10 reps
Leg Press 4 sets 8-10 reps
Leg Curl 2 set 8-10 reps
Leg Ext2 set 8-10 reps
Standing Calve 2 sets 10-12 reps
Seated Calve 2 sets 10-12 reps




Day 1 Upper Hypertrophy
Day 2 Lower Strength
Off
Day 3 Upper Strength
Day4 Lower Hypertrophy
Off
Off


Diet :
I don't know what my maintanence calories are, so I don't have anything set in stone right now. I'll see how I respond to the training this week and adjust it as I go by. I've been playing with the idea of going all liquid, but I'm not sure yet.

 

[Rockstar]

When you say you might do an all liquid diet, what exactly do you mean? As in, what will this diet look like?

 

[Centaurion]

I finally got my **** together and my ass into the gym.

16/12-05


All weigths in kg.

Upper Day 2 - Strength Session
Bench 70x6, 70x6, 70x4, 60x4
Rows 73x4, 64x6, 64x6, 55x6
Shoulder Press 15x6, 17.5x5
Curl 17.5x6
Pressdown 45x4

Diet :
Diet was crap. No breakfast before workout. Not going to do that again.

Sleep :
~ 7 hours

Comments :
My shoulder was acting up again, combined with the fact that I havn't been to the gym for ages, it made for a most crappy ass workout. A skinny ass chick was benching more than me.

Life sucks.

 

[Centaurion]

Originally posted by Rockstar
When you say you might do an all liquid diet, what exactly do you mean? As in, what will this diet look like?

Liquid diet is when you get all your cals from protein shakes and/or weightgainers. It's most excellent if you are doing a bulk since you don't need to stuff your face with food 24/7. Also it's much much easier to mix up a shake instead of planning out ~ 7 meals.

 

[bcherb2]

Originally posted by Centaurion
Liquid diet is when you get all your cals from protein shakes and/or weightgainers. It's most excellent if you are doing a bulk since you don't need to stuff your face with food 24/7. Also it's much much easier to mix up a shake instead of planning out ~ 7 meals.

You mean you dont eat any normal food at all? Thats a horrible idea.


And IMO your workouts would benifit more from grouping stuff more chest/tri in the first upper body day and more bicep back in the second so you can hit either harder.

 

[Centaurion]

Originally posted by bcherb2
You mean you dont eat any normal food at all? Thats a horrible idea.

Why? As long as you get your vitamins, it's nothing wrong with it.

 

[bcherb2]

Originally posted by Centaurion
Why? As long as you get your vitamins, it's nothing wrong with it.

Haha, ask any dietitian, thats horrible for you. But do it if you want

 

[Shiftkey]

If my conversions are right, 70 kg is ~154 lbs. WTF kind of skinny chick can bench that much? But yea..for a guy that weighs 225 it's not much. I weigh 175 lbs and can bench more than that

Why? As long as you get your vitamins, it's nothing wrong with it.

Don't forget fiber too. You might wanna add some vegies to that liquid diet.

 

[bcherb2]

double edit: sowwee was just trying to give friendly advice

 

[Centaurion]

bcherb2 please refrain from posting in this journal.

Thank you.

 

[Double]

ahh the fvcking shoulder problems.....if it is from lifting you can try DC shoulder stretching....many said it worked wonders for them.

the thing i hate with relying only on fluid meals is that you cant sh1t like a normal person lol. what did you bench before...the weight isnt that bad considering the long break but well depends on the before number.

 

[Centaurion]

Upper Day 1 - Hypertrophy Session
--------------------------------------
Low Incline Bench 40x10, 50x6, 40x6, 40x9
Seated Row 55x10, 55x10, 45x8, 45x8
Flat Flys 10x10, 10x7
Neutral Grip Pulldowns 35x10, 40x10
Lateral Raises 15x10, 20x8
Curl 20x10
Pressdowns 30x10

Diet :
My main problem is my diet. I need to sit down and work out exactly what I need to consume. I'm heading to kmart to do some shopping, so my diet should be in shape from tomorrow.

Sleep :
My sleep schedual is messed up after too many months of partying and booze. I usually get to bed aorund 3 am and wake up at around 1-3pm. Need to fix this.

Comments :
Yet another depressing workout. I'm really pissed off at my shoulder right now. When ever my shoulder is involved, my left shoulder just gives out after 5 reps no matter the weight. Glutamine might help. Also, I'm quite convinced that I'm not a high volume guy. Doing 10 reps for 4 sets almost killed me.

But there is only way from here.

 

[Centaurion]

Originally posted by Double
ahh the fvcking shoulder problems.....if it is from lifting you can try DC shoulder stretching....many said it worked wonders for them.

the thing i hate with relying only on fluid meals is that you cant sh1t like a normal person lol. what did you bench before...the weight isnt that bad considering the long break but well depends on the before number.

I not doing a liquid diet now, I'm just researching it for the moment. So far I know a couple of guys that are doing it, and they like it. Hehe I hear ya about the sh!t thing. Sh!t time is sacred for me!!

I might try to incorporate some strecthing, I need to read up on DC though. Got any links?

I had to dig back to my old journal to find the last time I benched! lol In January 05 I was doing 125kg (~275lbs) for reps.

 

[Double]

here is some info about DC and extreme stretching:
http://dc-training.blogspot.com/
http://www.intensemuscle.com/showthread.php?t=9527

here is stretching for shoulder injury:
http://www.intensemuscle.com/showthread.php?t=6997

man thats' some weight....looks like a good journal so far!

 

[Centaurion]

Tuesday 20/12-05

Lower Day 1 - Strength Session
--------------------------------------
Squat 80x6, 100x6, 110x6, 110x4
Leg Press 145x6, 145x6
Leg Curl 40x6, 50x6

Diet :
Diet was OK.

Sleep :
My sleep rhytm is messed up. Got home around 3am, slept till 6 am, fooled around til 11am, went to bed at 11am and got up at 5 pm. Need to sort this out.

Comments :
It was a pretty intense workout, and it feels great to get back into the rhytm again. I'm quite confident that I'll hit 150kg within a month or so.

On the last set of squats, my ex walked in (http://www.sosuave.net/forum/showthread.php?s=&threadid=80941). She had her hair done, perfect make-up and wore this skimpy TIGHT spandex top/short thing. I popped a boner the second I layed eyes on her, and almost dropped the weight. I was lucky that I had the safety pins in or I'd be toast.

It f*cking annoys me that I gave the b!tch that satisfaction.

I also had to cut the workout short as my current semi-formal FB walked in. I didn't like the glares they both kept sending my way, so I bailed as soon as possible. Later when I got home, I had like 4 messages from my FB and a couple from my Ex. So I ended up spending the afternoon doing damage controll.

Today was not a good day to be Cent.

 

[Centaurion]

Originally posted by Double
here is some info about DC and extreme stretching:
http://dc-training.blogspot.com/
http://www.intensemuscle.com/showthread.php?t=9527

here is stretching for shoulder injury:
http://www.intensemuscle.com/showthread.php?t=6997

man thats' some weight....looks like a good journal so far!

Aah yes, the infamous DC. I read a couple his articles a couple of years back. I need to do some studying on his methods, they look interesting.

cheers mate, it's good to have you in here!

:cheer: