Karmas' Renovation Journal

[KarmaSutra]

Gym today

Squats:

1x10 135 (warmup)
1x8 315
1x10 275
1x10 215

Leg press:

1x15 315
1x15 405
1x20 315

Then I superset squats

1x20 135

Fvck I felt sick as hell :rockon:

Shoulder presses:
3x12 100

decline chest presses:
2x8 100

I felt like a motherfvcker afterwards.

Going home to eat

meal 1 - eggs, sausage patties and meunster cheese.

SLEEP!

 

[Warboss Alex]

How low are them squats? 315 x 8 is stout if it was all the way down.

 

[KarmaSutra]

How low are them squats? 315 x 8 is stout if it was all the way down.

With my thighs parallel to the floor. I can't yet get "ass to grass" because of the strain on my back.

How low is too low?

 

[Warboss Alex]

How low is too low?

no such thing.

do some hip stretches to increase your flexibility. your joints will thank you when you start taking those squats lower than parallel.

here's your weight routine (done M-W-F but change the days as you like to suit you)

MON
Squats 2x6, 1x15-20
Good Mornings 2x10-15
Reverse Hyper or Pullthrough 2x10-15
Adductor/Abductor 1x15-20 (do both machines, they will help out your hips)
Weighted Abs 2x10-20

WED
Incline Bench 2x6
Flat DB Bench 2x10-12
DB Shoulder Press 3x10-12
Pushdowns 3x10-12

FRI
Deadlifts 1x5, 1x10
Rows 3x10-12 (alternate with assisted chins)
Cable or DB Curls 3x10-12
Hammer Curls 2x10-12 (or grip work if you need it)
Weighted Abs 2x10-20

The exercises and rep ranges have been chosen bearing in mind your age to help protect and prepare your joints.

Pick this up next gym day and let's start putting some quality meat on you.

 

[KarmaSutra]

meal 2 - ground chuck with whole baby okra, squash and red peppers.

meal 3 - 3 or 4 tablespoons.


Warboss, I will start the program tomorrow.

On the interim days is cardio allowed?

And the "trainers" at Golds are nothing but narcissistic c0cks. So I'm pretty much on my own until my buddy decides whether or not he's going to jump the shark and join. Some of the stuff you have me doing I have no idea what the fvck they are.

I also pay extremely close attention to form ESPECIALLY on squats.

 

[Warboss Alex]

Warboss, I will start the program tomorrow.

On the interim days is cardio allowed?

keep cardio as it is for now, do some every day, except leg day. 45 mins on offdays, 30 mins if post training OR 45 mins at another time of day

don't do cardio before weights in the same session!

 

[EFFORT]

Some of the stuff you have me doing I have no idea what the fvck they are.

Which ones don't you understand? You can find them all with a quick google search.

 

[KarmaSutra]

Which ones don't you understand? You can find them all with a quick google search.

Good Mornings 2x10-15
Reverse Hyper or Pullthrough 2x10-15
Adductor/Abductor 1x15-20 (do both machines, they will help out your hips)

These. And yes, brother, I did a google search but there are different methods by different folks and I don't want to do them wrong.

 

[Mr.Positive]

Karma, great job on the blood sugar levels, and the squats. Quick question...Have you added deadlifts to your workout? Also, are you taking a good, high-quality, multivitamin every day?

 

[Warboss Alex]

Good Mornings 2x10-15
Reverse Hyper or Pullthrough 2x10-15
Adductor/Abductor 1x15-20 (do both machines, they will help out your hips)

These. And yes, brother, I did a google search but there are different methods by different folks and I don't want to do them wrong.

Good morning: http://www.exrx.net/WeightExercises/GluteusMaximus/BBBentKneeGoodMorning.html

If your gym doesn't have a hyper machine (ask the staff) then do pullthroughs:
http://www.weighttrainersunited.com/pullthrough.html

the adductor/abductor are those machines the girls sit at and open and close their legs. again, ask the staff and they'll show you them.

 

[KarmaSutra]

meal 1 - turkey and meunster cheese in lettuce wraps.

meal 2 - hamburger, okra and veggies


Gym today consisted of 40 minutes of treadmill and cycle.


meal 3 - homemade hot wings

 

[Kidfabulous]

I'm glad to see you're sticking to the hard work. Keep it up

 

[sam3083]

Dude (dennyaberg), your clearly overweight, out of shape, and trying to sell us some crazy diet thing.

Sure, you seem to have some very basic knowledge of nutrition, but the couple of internet articles you read does not make you an authority on the subject or qualified to preach on the subject.

Probably best to leave it to the pros (Alex, Quik, effort, etc) and you can do your own thing.

Good stuff by the way Karma. By doing it this way (keeping a log), your avoiding alot of the pitfalls a fell into going it alone, back when I was there.

 

[KarmaSutra]

meal 5 - peanut butter

meal 6 - whole claussen pickles.



Today:

meal 1 - 3 eggs, sausage patties and cheese. Coffee

 

[EFFORT]

some more advice
drop all those burgers even if your eating them with out buns
its all crap :trouble: :trouble: :trouble: :trouble:

Denny what on earth are you talking about? Karma is doing great, please don't come in this thread or any other thread posting crap like that. Have you even be reading this thread? He needs to be eating a good amount of fat its really important. Eating just eggs and nuts isn't going to give him the fat he needs.

 

[Quiksilver]

Probably best to leave it to the pros (Alex, Quik, effort, etc) and you can do your own thing.

Thanks bud, but my name shouldn't be listed yet with these two guys. Mabye in a few years, but right now I'm still green.

what's more, Karma is feeling great, lost 6lbs in his first week and his blood sugar is under control...

Really?

That's fantastic. Make sure you're drinkin lots of water though, a couple of the 6 lbs might be fluid loss.

Other than that, keep doing what you're doing and try to do one thing better each week.

 

[KarmaSutra]

meal 2 - naked hot wings

MEAL 3 - More naked hot wings

meal 4 - smoked beef brisquet

I'll go to the store for some green veggies in a little bit.

 

[KarmaSutra]

meal 5 - smoked sausage.

meal 6 - mixed summer veggies and tomatoes.

I'll be in the gym in an hour and a half.

 

[KarmaSutra]

Gym:

Squats
1x20 225
1x10 315

Good mornings
2x10 95

Flat dumbbell presses
1x10 pair of 35's
1x10 40's

Shrugs
3x15 45's

decline bench press
3x12 100

meal 1 - 3 burned hot dogs.

I just woke up so I'll eat

meal 2 - lettuce and fresh cucumbers w/ ranch, 3 burned hot dogs

meal 3 - coffee, mixed veggies with whole baby okra.

 

[KarmaSutra]

meal 4 - peanut butter

meal 5 - mixed veggies with whole baby okra

I'll hit the gym at 0500. Probably light cardio. My arms are sore from working out and the new ink is still healing.