MEMBER LOGIN

Page 3 of 35 FirstFirst 1234513 ... LastLast
Results 51 to 75 of 858
  1. #51
    Seasoned M&S Veteran WyomIAN's Avatar
    • Join Date
      Aug 2008
    • Posts
      2,621
    • Years Exp
      2-3 Years
    • Goal
      Other
    • Gender
      Male
    • Location
      Nevada
    • Reputation
      110,281,435
    • Rep Power
      1,102,839

    Default 12-Week Beginner Routine: Week 9, Day 1

    Total Time: 70min.


    1. Flat Dumbbell Press: 52(14), 52(14)
    2. Incline Dumbbell Flies: 20(14)
    3. Single Arm Dumbbell Row (L): 30(13), 26(12)
    4. Single Arm Dumbbell Row (R): 30(13), 26(13)
    5. Seated Dumbbell Press: 20(13), 20(13)
    6. Dumbbell Lateral Raise: 12(10)
    7. Dumbbell Bicep Curl (L): 16(11), 16(3)
    8. Dumbbell Bicep Curl (R): 16(12), 16(7)
    9. Dumbbell Wrist Curl (L): 20(10), 16(10)
    10. Dumbbell Wrist Curl (R): 20(10), 16(10)
    11. Lying Dumbbell Extension: 20(14), 20(12)
    12. Dumbbell Shrug: 72(16), 72(16)
    Notes: Ugh. Feeling frustrated with today's workout, mainly due to my reverse progress with the bicep curls. I've altered my form to front-facing and can barely muster a second on the left side at all with this improved form. Also, my left wrist was doing all kinds of unusual popping... no pain or discomfort, just weird. It's as if my left wrist is not strong enough to manage these proper curls at this weight. Meanwhile, my right bicep got an excellent pump from today's workout. It's as though the discrepancy between my two biceps is so great that it cannot catch up. I still do negative assisted curls after failure, but I'm beginning to wonder if I should start thinking about lowering the weight back down to 12lbs and working my weight up to 16 with proper form. *sigh* I moved weights down from where they were last week, just to verify that I could do 14x2 before moving them up. I could in most cases.

    Lateral Dumbbell Raises are frickin' killing me!!! I can't complete a set with the lightest weights on the bars!
    Last edited by WyomIAN; 11-18-2008 at 06:32 PM.
    WyomIAN

    "'We're only human' is our excuse to say we're not in control over our actions; prefering to blame some 'natural process' for our own self-indulgence in personal gain." -- Subhumans
    _______________________ _________ ________ _______ ______ _____ ____ ___ __ _

  2. #52
    Seasoned M&S Veteran WyomIAN's Avatar
    • Join Date
      Aug 2008
    • Posts
      2,621
    • Years Exp
      2-3 Years
    • Goal
      Other
    • Gender
      Male
    • Location
      Nevada
    • Reputation
      110,281,435
    • Rep Power
      1,102,839

    Post 12-Week Beginner Routine: Week 9, Day 2

    Total Time: 55min.

    10min. Cardio Warm-Up


    1. Squats: 60(15)
    2. Leg Extension: 55(14)
    3. Lying Leg Curl: 60(13)
    4. Lower Back Extension: 60(27)
    5. Standing Calf Raise: 65(15)
    6. Regular Crunches: 30(40), 30(40)
    7. Reverse Crunches: BW(30), BW(30)

    Stretching Quads
    Notes: I've added some cardio to begin my workouts. I started this last time, but neglected to mention it. Due to the freezing weather outside, I have also neglected my runs/walks. So, I have been running in place for 150 paces and alternating with 15 jumping jacks for 10min. The area below my calves was quite sore the next day, which I found surprising given that I had been run-walking 3.5mi. a day for months. A different muscle obviously being utilized for running in place... more toe-bounce also. I'm beginning to look around for a used stationary bike... any suggestions on what to look for (i.e., brands, features, etc.)? I'm totally broke, so anything over US$50 is not going to be an option.

    Today's workout proved invigorating at last. I failed to hit 14 on the Leg Curl, and really struggled to complete two additional Lower Back Extensions than prior. I'm getting better at finagling the bar onto my shoulders from the bench, so I think that is improving the lowerbody routine morale. I have a feeling that my legs might even be a tad sore in the next 48.
    Last edited by WyomIAN; 11-26-2008 at 04:45 PM.
    WyomIAN

    "'We're only human' is our excuse to say we're not in control over our actions; prefering to blame some 'natural process' for our own self-indulgence in personal gain." -- Subhumans
    _______________________ _________ ________ _______ ______ _____ ____ ___ __ _

  3. #53
    BGD - Superset Superman muscletrainerdh's Avatar
    • Join Date
      Dec 2007
    • Posts
      9,795
    • Years Exp
      10-20 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      New Castle, PA
    • Reputation
      37,340,953
    • Rep Power
      373,470

    Default

    Quote Originally Posted by WyomIAN View Post
    [INDENT]Total Time: 55min.

    I'm beginning to look around for a used stationary bike... any suggestions on what to look for (i.e., brands, features, etc.)? I'm totally broke, so anything over US$50 is not going to be an option.
    Hmmmm, that may be a tall order. Check Craigslist and "Play It Again Sports" (Store). There may be an old "Aerodyne" type of bike for that much. But you won't be getting many features.

    POWER LEVEL: 54,481

    Sarcasm and Cynicism are not helpful or attractive traits, respond to posts as you wish to be responded to.

  4. #54
    Seasoned M&S Veteran WyomIAN's Avatar
    • Join Date
      Aug 2008
    • Posts
      2,621
    • Years Exp
      2-3 Years
    • Goal
      Other
    • Gender
      Male
    • Location
      Nevada
    • Reputation
      110,281,435
    • Rep Power
      1,102,839

    Thumbs down Sunday Morning Weigh-In





    Weight: 168.5
    BIS Body Fat: 15.5%
    M&S BF Estimate: 24.5%

    Notes: Consistent protein intake. Highly variable fats intake, but always primarily EFAs. Struggling to keep carbs down. Often feeling hungry.
    WyomIAN

    "'We're only human' is our excuse to say we're not in control over our actions; prefering to blame some 'natural process' for our own self-indulgence in personal gain." -- Subhumans
    _______________________ _________ ________ _______ ______ _____ ____ ___ __ _

  5. #55
    Seasoned M&S Veteran WyomIAN's Avatar
    • Join Date
      Aug 2008
    • Posts
      2,621
    • Years Exp
      2-3 Years
    • Goal
      Other
    • Gender
      Male
    • Location
      Nevada
    • Reputation
      110,281,435
    • Rep Power
      1,102,839

    Post 12-Week Beginner Routine: Week 9, Day 3

    Total Time: 64min.

    12min. Cardio Warm-Up


    1. Flat Dumbbell Press: 60(10), 60(9)
    2. Incline Dumbbell Flies: 20(15)
    3. Single Arm Dumbbell Row (L): 30(13), 30(12)
    4. Single Arm Dumbbell Row (R): 30(13), 30(12)
    5. Seated Dumbbell Press: 20(14), 20(14)
    6. Dumbbell Lateral Raise: 12(10)
    7. Dumbbell Shrug: 72(16), 72(16)
    8. Lying Dumbbell Extension: 20(14), 20(12)
    9. Dumbbell Bicep Curl (L): 16(12), 16(6)
    10. Dumbbell Bicep Curl (R): 16(12), 16(7)
    11. Dumbbell Wrist Curl (L): 20(11), 20(7)
    12. Dumbbell Wrist Curl (R): 20(12), 20(12)
    Notes: Decent pump today. Started workout with poor/deflated mood, and finished as moderately improved. Back on track with bicep curls; don't know what happened last time. Unable to locate cheap stationary bike on craigslist or local classified. Wal-Mart has a cheapo Weslo U30 for $120. Any thoughts? It has mixed reviews as a beginner setup.
    WyomIAN

    "'We're only human' is our excuse to say we're not in control over our actions; prefering to blame some 'natural process' for our own self-indulgence in personal gain." -- Subhumans
    _______________________ _________ ________ _______ ______ _____ ____ ___ __ _

  6. #56
    Seasoned M&S Veteran WyomIAN's Avatar
    • Join Date
      Aug 2008
    • Posts
      2,621
    • Years Exp
      2-3 Years
    • Goal
      Other
    • Gender
      Male
    • Location
      Nevada
    • Reputation
      110,281,435
    • Rep Power
      1,102,839

    Post 12-Week Beginner Routine: Week 10, Day 1

    Total Time: 38min.

    12min. Cardio Warm-Up


    1. Squats: 66(13)
    2. Leg Extension: 60(15)
    3. Lying Leg Curl: 60(11) *failed!?
    4. Lower Back Extension: 60(28)
    5. Standing Calf Raise: 66(15)
    6. Regular Crunches: 30(40), 30(40)
    7. Reverse Crunches: BW(30), BW(30)

    Stretching Quads
    Notes: Wow. Speedy session today. *shrug* Moved up on squats. Maxed out available weight on leg extension... *sigh* ... Failed on Leg Curl? I dunno what to say. Maybe my intensity was higher? Standing Calf Raise is almost pointless to bother with since I could probably do 50 or so with only 66lbs. on my shoulders. Crunches still kicking me in the stomach.
    WyomIAN

    "'We're only human' is our excuse to say we're not in control over our actions; prefering to blame some 'natural process' for our own self-indulgence in personal gain." -- Subhumans
    _______________________ _________ ________ _______ ______ _____ ____ ___ __ _

  7. #57
    Muscle & Strength Boss Damien's Avatar
    • Join Date
      Feb 2006
    • Posts
      9,653
    • Years Exp
      10-20 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      M&S HQ
    • Training Log
    • Reputation
      296,421,696
    • Rep Power
      2,964,279

    Default

    That bike looks good for 120 bucks!
    Muscle & Strength Store
    - 10k products from over 300 brands
    - 500+ unbeatable deals
    - Same-day shipping
    - Free samples
    - Shipping worldwide

    Follow M&S:
    Facebook | Instagram | YouTube | Twitter | Pinterest | Tumblr | Google+

    Follow Me:
    Instagram | Twitter

  8. #58
    BGD - Superset Superman muscletrainerdh's Avatar
    • Join Date
      Dec 2007
    • Posts
      9,795
    • Years Exp
      10-20 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      New Castle, PA
    • Reputation
      37,340,953
    • Rep Power
      373,470

    Default

    Quote Originally Posted by WyomIAN View Post
    Total Time: 38min.

    12min. Cardio Warm-Up


    1. Squats: 66(13)
    2. Leg Extension: 60(15)
    3. Lying Leg Curl: 60(11) *failed!?
    4. Lower Back Extension: 60(28)
    5. Standing Calf Raise: 66(15)
    6. Regular Crunches: 30(40), 30(40)
    7. Reverse Crunches: BW(30), BW(30)

    Stretching Quads
    Notes: Wow. Speedy session today. *shrug* Moved up on squats. Maxed out available weight on leg extension... *sigh* ... Failed on Leg Curl? I dunno what to say. Maybe my intensity was higher? Standing Calf Raise is almost pointless to bother with since I could probably do 50 or so with only 66lbs. on my shoulders. Crunches still kicking me in the stomach.
    Hamstrings are notably weaker on everyone. Don't beat yourself up about it.

    Happy Thanksgiving

    Dave
    POWER LEVEL: 54,481

    Sarcasm and Cynicism are not helpful or attractive traits, respond to posts as you wish to be responded to.

  9. #59
    Seasoned M&S Veteran WyomIAN's Avatar
    • Join Date
      Aug 2008
    • Posts
      2,621
    • Years Exp
      2-3 Years
    • Goal
      Other
    • Gender
      Male
    • Location
      Nevada
    • Reputation
      110,281,435
    • Rep Power
      1,102,839

    Post 12-Week Beginner Routine: Week 10, Day 2

    Total Time: 66min.

    15min. Cardio Warm-Up


    1. Flat Dumbbell Press: 60(10), 60(10)
    2. Single Arm Dumbbell Row (L): 30(13), 30(12)
    3. Single Arm Dumbbell Row (R): 30(13), 30(13)
    4. Incline Dumbbell Flies: 20(16)
    5. Seated Dumbbell Press: 20(14), 20(14)
    6. Lying Dumbbell Extension: 20(14), 20(14)
    7. Dumbbell Lateral Raise: 12(11)
    8. Dumbbell Shrug: 72(18), 72(18)
    9. Dumbbell Bicep Curl (L): 16(10), 16(7)
    10. Dumbbell Bicep Curl (R): 16(10), 16(8)
    11. Dumbbell Wrist Curl (L): 20(12), 20(8)
    12. Dumbbell Wrist Curl (R): 20(12), 20(12)
    Notes: Still running in place as my pre-workout cardio, but it's killin' my feet. *shrug* Anyhow, standard slow-going progress evidenced today. My right bicep is feeling more solid than ever in my life and, while continuing to lag behind, my left is slowly progressing. Really enjoying the dumbbell presses much more than the bench presses.

    As I near the end of Week 10 of this 12-week routine, I can't help but begin to consider what will be next. I've begun to look through some of the routines here on M&S, but feel most of them are going to require a gym. I suppose with assistance I can try to create my own alternative to one of them, but I am at a total loss where to begin. I think that my goal remains to cut fat, but I will certainly be a scrawny, albeit lean, mass of a man by the time I lose this gut and back fat. It's been 10 weeks and I've only dropped four pounds. *sigh* I would love to experiment with bulking and growing, but just cannot bear to put on any more fat around my midsection. I think my total goal of all this, on the simplest level, is to feel comfortable taking off my shirt in public one day, or to actually not have a farmer's tan.
    WyomIAN

    "'We're only human' is our excuse to say we're not in control over our actions; prefering to blame some 'natural process' for our own self-indulgence in personal gain." -- Subhumans
    _______________________ _________ ________ _______ ______ _____ ____ ___ __ _

  10. #60
    Seasoned M&S Veteran WyomIAN's Avatar
    • Join Date
      Aug 2008
    • Posts
      2,621
    • Years Exp
      2-3 Years
    • Goal
      Other
    • Gender
      Male
    • Location
      Nevada
    • Reputation
      110,281,435
    • Rep Power
      1,102,839

    Angry Sunday Morning Weigh-In & Measurements





    Weight: 166.5
    BIS Body Fat: 16%
    M&S BF Estimate: 24.5%
    Waist: 35.5"
    Hips: 37"
    Neck: 15.0"
    Chest: 38"
    Bicep (L): 12.5"
    Bicep (R): 13"
    Wrist: 6.5

    Notes: No changes in last two weeks, except for drastic weight fluctuations. Unfortunately, it never dips below 166. Waist measurement is .5" less, but I almost guarantee is due to measurement error. Really feeling frustrated.
    Last edited by WyomIAN; 11-30-2008 at 12:11 PM.
    WyomIAN

    "'We're only human' is our excuse to say we're not in control over our actions; prefering to blame some 'natural process' for our own self-indulgence in personal gain." -- Subhumans
    _______________________ _________ ________ _______ ______ _____ ____ ___ __ _

  11. #61
    Seasoned M&S Veteran WyomIAN's Avatar
    • Join Date
      Aug 2008
    • Posts
      2,621
    • Years Exp
      2-3 Years
    • Goal
      Other
    • Gender
      Male
    • Location
      Nevada
    • Reputation
      110,281,435
    • Rep Power
      1,102,839

    Talking Weslo Pursuit U30



    You Won eBay Item: Weslo Pursuit U30 Upright Bike
    Condition: NIB
    Sale price: $75.00
    It's crappy-cheapo, I know. But, for $75, if I even get only two months of use out of it, it will have paid for itself. And, it's footprint is so small that it will fit perfectly between the couch and the bookcase. Yay! Fat-be-gone! I'm gonna lose this gut if it kills me.
    Last edited by WyomIAN; 12-01-2008 at 12:48 PM.
    WyomIAN

    "'We're only human' is our excuse to say we're not in control over our actions; prefering to blame some 'natural process' for our own self-indulgence in personal gain." -- Subhumans
    _______________________ _________ ________ _______ ______ _____ ____ ___ __ _

  12. #62
    Seasoned M&S Veteran WyomIAN's Avatar
    • Join Date
      Aug 2008
    • Posts
      2,621
    • Years Exp
      2-3 Years
    • Goal
      Other
    • Gender
      Male
    • Location
      Nevada
    • Reputation
      110,281,435
    • Rep Power
      1,102,839

    Post 12-Week Beginner Routine: Week 10, Day 3

    Total Time: 48min.

    15min. Cardio Warm-Up


    1. Squats: 66(14)
    2. Leg Extension: 66(14)
    3. Lying Leg Curl: 60(14)
    4. Lower Back Extension: 60(29)
    5. Seated Calf Raise: 40(15)
    6. Standing Calf Raise: 66(17)
    7. Regular Crunches: 30(40), 30(40)
    8. Reverse Crunches: BW(30), BW(30)

    Stretching
    Notes: Two noteworthy points: (1) I found a way to disassemble part of the bench's leg attachment to allow a bit more weight to be placed on it; and, (2) I have added Seated Calf Raise to the lowerbody routine per this discussion. Following the Seated Raises with the Standing Raises produced a burn for the first time, and felt like a reasonable overall substitute for not having the two calf raise machines.

    Two more weeks of this 12-Week Beginner Routine. I need to really start developing an idea of what routine to go to from here, how much cardio to throw in when my bike arrives, and whether or not I want to add a supplement (creatine?).
    WyomIAN

    "'We're only human' is our excuse to say we're not in control over our actions; prefering to blame some 'natural process' for our own self-indulgence in personal gain." -- Subhumans
    _______________________ _________ ________ _______ ______ _____ ____ ___ __ _

  13. #63
    Seasoned M&S Veteran WyomIAN's Avatar
    • Join Date
      Aug 2008
    • Posts
      2,621
    • Years Exp
      2-3 Years
    • Goal
      Other
    • Gender
      Male
    • Location
      Nevada
    • Reputation
      110,281,435
    • Rep Power
      1,102,839

    Post 12-Week Beginner Routine: Week 11, Day 1

    AM Cardio: 30min. Stationary Bike, Program 2
    Pre-workout Cardio Warm-Up: 15min.

    Upperbody Workout: 70min.


    1. Flat Dumbbell Press: 60(11), 60(10)
    2. Single Arm Dumbbell Row (L): 30(13), 30(13)
    3. Single Arm Dumbbell Row (R): 30(13), 30(13)
    4. Incline Dumbbell Flies: 26(10)
    5. Seated Dumbbell Press: 26(10), 26(10)
    6. Lying Dumbbell Extension: 23(12), 23(12)
    7. Dumbbell Lateral Raise: 12(12)
    8. Dumbbell Bicep Curl (L): 16(10), 16(10)
    9. Dumbbell Bicep Curl (R): 16(10), 16(10)
    10. Dumbbell Wrist Curl (L): 20(12), 20(12)
    11. Dumbbell Wrist Curl (R): 20(12), 20(12)
    12. Dumbbell Shrug: 80(16), 80(15)
    Notes: Pre-workout cardio up to 15min. and my feet and calves seem to have adjusted. Moooooooo. I actually enjoy this activity a bit more now, but not so suire my downstairs neighbor does as much. I had a bit of a headache at the start of this routine and was unsure whether or not to go through with the workout, but by the end I was feeling great.

    Aside from the headache and introduction of AM Cardio, not much else noteworthy occurred today. With respect to strength gains in terms of reps, my left bicep appears to have caught up to my right despite working considerably harder. *shrug* It is taking forever, but Dave encourages me to be patient and the increases will come. Will do.
    WyomIAN

    "'We're only human' is our excuse to say we're not in control over our actions; prefering to blame some 'natural process' for our own self-indulgence in personal gain." -- Subhumans
    _______________________ _________ ________ _______ ______ _____ ____ ___ __ _

  14. #64
    BGD - Superset Superman muscletrainerdh's Avatar
    • Join Date
      Dec 2007
    • Posts
      9,795
    • Years Exp
      10-20 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      New Castle, PA
    • Reputation
      37,340,953
    • Rep Power
      373,470

    Default

    Quote Originally Posted by WyomIAN View Post
    AM Cardio: 30min. Stationary Bike, Program 2
    [INDENT]Pre-workout Cardio Warm-Up: 15min.

    Man, that bike got their fast! Go, Wyo, Go!

    Dave
    POWER LEVEL: 54,481

    Sarcasm and Cynicism are not helpful or attractive traits, respond to posts as you wish to be responded to.

  15. #65
    Seasoned M&S Veteran WyomIAN's Avatar
    • Join Date
      Aug 2008
    • Posts
      2,621
    • Years Exp
      2-3 Years
    • Goal
      Other
    • Gender
      Male
    • Location
      Nevada
    • Reputation
      110,281,435
    • Rep Power
      1,102,839

    Post 12-Week Beginner Routine: Week 11, Day 2

    AM Cardio: 30min. Stationary Bike, Program 3
    Pre-workout Cardio Warm-Up: 15min.

    Lowerbody Workout: 60min.


    1. Squats: 72(10)
    2. Leg Extension: 75(14)
    3. Lying Leg Curl: 63(10)
    4. Lower Back Extension: 60(30)
    5. Standing Calf Raise: 72(17)
    6. Seated Calf Raise: 50(17)
    7. Regular Crunches: 30(40), 30(40)
    8. Reverse Crunches: BW(30), BW(30)

    Stretching
    Notes: Increased in all weights except Lower Back Extension and, of course, crunches. Otherwise, fairly pedestrian workout today. Sweaty, but not exhausted. Instead, feeling energized afterward.

    In other news, I ran out of my ON Extreme Milk Chocolate Whey and, due to the upcoming M&S Store Member discount day, I have delayed purchasing more. Instead, I went to Wal-Mart and bought the only whey that they had: Body Fortress Super Advantage. There was Chocolate, Vanilla, and one Cookies & Cream left. Having heard good things about other brands' Cookies and Cream flavor, I opted to use this as an opportunity to try this brands' version. Big mistake! It is basically inedible. I'd prefer the taste of a crystal methamphetamine drip to this crap. Actually, come to think of it, this stuff does have a strong aspirin taste to it. Anyhow, very chemical, and very disgusting even with 68g of dextrose. I will choke it down until my next tub of ON arrives from Damien. Yay! I'm really happy to be able to support him, the website, the forum, and the community here. Be well.
    WyomIAN

    "'We're only human' is our excuse to say we're not in control over our actions; prefering to blame some 'natural process' for our own self-indulgence in personal gain." -- Subhumans
    _______________________ _________ ________ _______ ______ _____ ____ ___ __ _

  16. #66
    Seasoned M&S Veteran WyomIAN's Avatar
    • Join Date
      Aug 2008
    • Posts
      2,621
    • Years Exp
      2-3 Years
    • Goal
      Other
    • Gender
      Male
    • Location
      Nevada
    • Reputation
      110,281,435
    • Rep Power
      1,102,839

    Thumbs up Sunday Morning Weigh-In & Measurements





    Weight: 165.5
    BIA Body Fat: 15%
    M&S BF Estimate: 19%
    Waist: 35" (*Note: Now measured relaxed but standing up straight)
    Hips: 36.5" (*Note: Now measured at widest part of buttocks)
    Neck: 15.5"
    Chest: 38"
    Bicep (L): 12.5"
    Bicep (R): 13"
    Wrist: 7"

    Notes: Last week, I was feeling "very frustrated" about my progress. This week, I am feeling excited! Things have actually improved! While I did change the way that I was measuring my waist and hips, even the old method indicates that my gut is an inch less than last week! And, I am (on average) exactly one pound less in weight than last week! I would be willing to bet that that pound is at least 80% fat alone. One day this week, I even weighed in below 165! That's the lightest I have been in more than a decade!

    My neck measurement is up half an inch, but I chalk that up to measurement error... it's a difficult measurement to take reliably by yourself and with a paper tape measure. MyoTape will be here soon enough.

    My chest remains the same, but I see considerable change in its shape. I wont go into further detail about how my nipples seem to have been moving away from my sides, and the angular changes. Oops. There you go.

    Biceps are the same, though the right continues to feel more solid or dense... or something. I wish the left would catch up quicker, but in terms of weight/reps it seems to be doing so... just not visible.

    What I have a hard time understanding is that my right wrist measured out to be a half inche larger than the week prior. I even measured it twice out of disbelief. Can a wrist grow? There's not much flesh there to expand, perhaps a small amount opposite the thumbside, but still. Where exactly did it expand? *shrug*

    Finally, with respect to the charts and my data tracking, I have introduced the M&S BF% estimate data, which I only update every couple weeks or so... basically, whenever there seems to have been some change that warrants recalculating all my numbers. The BIA scale BF data are pretty clearly just noise, but I continue to monitor them just for posterity. Also, in looking at the caloric intake data... my cheat days are pretty evident as carb-spike outliers, suggesting even greater consistency and control over my diet.

    Be well,

    WyomIAN
    Last edited by WyomIAN; 12-07-2008 at 07:25 PM.
    WyomIAN

    "'We're only human' is our excuse to say we're not in control over our actions; prefering to blame some 'natural process' for our own self-indulgence in personal gain." -- Subhumans
    _______________________ _________ ________ _______ ______ _____ ____ ___ __ _

  17. #67
    Muscle & Strength Boss Damien's Avatar
    • Join Date
      Feb 2006
    • Posts
      9,653
    • Years Exp
      10-20 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      M&S HQ
    • Training Log
    • Reputation
      296,421,696
    • Rep Power
      2,964,279

    Default

    I dont know what's going on with those wrist measurements mate! I was going to suggest getting a myotape, but it looks like you're getting one
    Muscle & Strength Store
    - 10k products from over 300 brands
    - 500+ unbeatable deals
    - Same-day shipping
    - Free samples
    - Shipping worldwide

    Follow M&S:
    Facebook | Instagram | YouTube | Twitter | Pinterest | Tumblr | Google+

    Follow Me:
    Instagram | Twitter

  18. #68
    Seasoned M&S Veteran WyomIAN's Avatar
    • Join Date
      Aug 2008
    • Posts
      2,621
    • Years Exp
      2-3 Years
    • Goal
      Other
    • Gender
      Male
    • Location
      Nevada
    • Reputation
      110,281,435
    • Rep Power
      1,102,839

    Default BF% Calculation from Doug

    Quote Originally Posted by Doug View Post
    From your measurements above:

    Your body fat percentage = 19%
    Your total body fat = 31.44 lbs
    Your fat free mass = 134.06 lbs
    Keep in mind this is based on my unusual new 7" wrist.
    WyomIAN

    "'We're only human' is our excuse to say we're not in control over our actions; prefering to blame some 'natural process' for our own self-indulgence in personal gain." -- Subhumans
    _______________________ _________ ________ _______ ______ _____ ____ ___ __ _

  19. #69
    Seasoned M&S Veteran WyomIAN's Avatar
    • Join Date
      Aug 2008
    • Posts
      2,621
    • Years Exp
      2-3 Years
    • Goal
      Other
    • Gender
      Male
    • Location
      Nevada
    • Reputation
      110,281,435
    • Rep Power
      1,102,839

    Post 12-Week Beginner Routine: Week 11, Day 3

    AM Cardio: 20min. Stationary Bike, Program 1
    Pre-workout Cardio Warm-Up: 15min.

    Upperbody Workout: 67min.


    1. Flat Dumbbell Press: 60(11), 60(11)
    2. Incline Dumbbell Flies: 26(11)
    3. Single Arm Dumbbell Row (L): 30(14), 30(12)
    4. Single Arm Dumbbell Row (R): 30(14), 30(14)
    5. Seated Dumbbell Press: 26(11), 26(11)
    6. Dumbbell Lateral Raise: 12(13)
    7. Dumbbell Shrug: 80(16), 80(16)
    8. Lying Dumbbell Extension: 23(14), 23(14)
    9. Dumbbell Bicep Curl (L): 16(10), 16(6) *Fail!?!
    10. Dumbbell Bicep Curl (R): 16(10), 16(10)
    11. Dumbbell Wrist Curl (L): 20(12), 20(12)
    12. Dumbbell Wrist Curl (R): 20(12), 20(9)

    Post-workout Cardio: 20min. Stationary Bike, Resistance 2
    Notes: I dunno what happened with my left arm today. *shrug* However, my right arm was seriously pumped by the end. I walked past a mirror, and didn't recognize myself. I took three photos on week one of this endeavor; Unfortunately, not the poses that I'm interested in. Still, it will be interesting to compare them to the photos that I will take next week at the end of this 12-Week Routine.

    Also, I added 20min. of cardio to the end today... just because I am feeling depressed/angry and energetic today. I'm doing at least 30min. of cardio 6 days a week now. Is this over-training? Should I reduce my cardio on leg days? It doesn't seem like I should need to since I am cutting and all my cardio is low-intensity.

    I'm starting to stress about what to do after next week. Everyone seems to do Doug's 4-Day Split, but I will need some help finding alternate, home-based exercises to modify it. Maybe I will work on that this week.

    And, on Wednesday, I will place my first order with M&S. Yay! Pleased to give my $$$ to Damien in support. I am pretty well convinced at this point that I am going to stick with this fitness kick long-term, and that I am going to order creatine. Even though I am cutting, it supposedly should help me retain what little lean mass I have. Does it seem okay to add monohydrate to my diet at this point? I'd get the Dymatize since it's so cheap. Or, am I wasting my time taking it before my first bulk?
    WyomIAN

    "'We're only human' is our excuse to say we're not in control over our actions; prefering to blame some 'natural process' for our own self-indulgence in personal gain." -- Subhumans
    _______________________ _________ ________ _______ ______ _____ ____ ___ __ _

  20. #70
    Seasoned M&S Veteran WyomIAN's Avatar
    • Join Date
      Aug 2008
    • Posts
      2,621
    • Years Exp
      2-3 Years
    • Goal
      Other
    • Gender
      Male
    • Location
      Nevada
    • Reputation
      110,281,435
    • Rep Power
      1,102,839

    Default

    AM Cardio: 30min. Stationary Bike, Program 2
    WyomIAN

    "'We're only human' is our excuse to say we're not in control over our actions; prefering to blame some 'natural process' for our own self-indulgence in personal gain." -- Subhumans
    _______________________ _________ ________ _______ ______ _____ ____ ___ __ _

  21. #71
    Seasoned M&S Veteran WyomIAN's Avatar
    • Join Date
      Aug 2008
    • Posts
      2,621
    • Years Exp
      2-3 Years
    • Goal
      Other
    • Gender
      Male
    • Location
      Nevada
    • Reputation
      110,281,435
    • Rep Power
      1,102,839

    Post 12-Week Beginner Routine: Week 12, Day 1

    AM Cardio: 20min. Stationary Bike, Program 1
    Pre-workout Cardio Warm-Up: 10min.

    Lowerbody Workout: 55min.


    1. Squats: 72(11)
    2. Leg Extension: 80(14)
    3. Lying Leg Curl: 63(11)
    4. Lower Back Extension: 60(31)
    5. Standing Calf Raise: 76(17)
    6. Seated Calf Raise: 50(17)
    7. Regular Crunches: 30(40), 30(40)
    8. Reverse Crunches: BW(30), BW(30)

    Stretching
    Notes: Unremarkable workout. Getting a little bit better about managing the bar onto my back for Squats, Standing Calf Raises, and Lower Back Extensions. I see that if I had more room where the bench is, that I could maneuver it into a position where I could get to the bar from the opposite side with the bench in the decline position. But, my bed and the bench already take up the entire room, and the current setup is about the only option. I'll still put some thought into it.

    Really starting to wonder what I should do at the end of the week when I will have finished the Beginner's Routine.
    WyomIAN

    "'We're only human' is our excuse to say we're not in control over our actions; prefering to blame some 'natural process' for our own self-indulgence in personal gain." -- Subhumans
    _______________________ _________ ________ _______ ______ _____ ____ ___ __ _

  22. #72
    Seasoned M&S Veteran WyomIAN's Avatar
    • Join Date
      Aug 2008
    • Posts
      2,621
    • Years Exp
      2-3 Years
    • Goal
      Other
    • Gender
      Male
    • Location
      Nevada
    • Reputation
      110,281,435
    • Rep Power
      1,102,839

    Post 12-Week Beginner Routine: Week 12, Day 2

    AM Cardio: 30min. Stationary Bike, Program 2
    Pre-workout Cardio Warm-Up: 10min.

    Upperbody Workout: 73min.


    1. Flat Dumbbell Press: 60(12), 60(8)*
    2. Incline Dumbbell Flies: 26(12)
    3. Single Arm Dumbbell Row (L): 30(14), 30(14)
    4. Single Arm Dumbbell Row (R): 30(14), 30(14)
    5. Seated Dumbbell Press: 26(12), 26(12)
    6. Dumbbell Lateral Raise: 12(13)
    7. Dumbbell Shrug: 80(17), 80(17)
    8. Lying Dumbbell Extension: 26(12), 26(12)
    9. Dumbbell Bicep Curl (L): 16(10), 16(7)*
    10. Dumbbell Bicep Curl (R): 16(10), 16(10)
    11. Dumbbell Wrist Curl (L): 20(12), 20(12)
    12. Dumbbell Wrist Curl (R): 20(12), 20(12)
    Notes: The weights fell off the left dumbbell on my second flat press set. *sigh* I'm sure the downstairs neighbor hates me. DB Rows now completed at 30lbs on both sides. Left side still struggles, but not as much as during the negatives on the way up to 30lbs. Lateral DB Raises still kick my ass, but consistently progress. DB Shrugs continue to be plagued with insufficient weight available here at home. Lying DB Extensions surprisingly easy even with the increase. Burn! Continue to fail on left side DB Bicep Curls, and to do the negatives to complete the second set. Frustrating, especially since my DB Wrist Curls are up to 20 on both sides now... I guess it's less of a range of motion though.

    Since this was the last upperbody routine of the 12-Week Beginner Routine, I took "after" photos for comparison with those of 12 weeks ago. I'll take the leg photos next time.

    Since I have no idea what to do next, I am going to have to suck it up and post the photos, and then rely on the community to assist me in making my decisions on: (1) continue cutting or bulk; (2) what routine to do; and, (3) what alternates exercise to work into the new routine.
    WyomIAN

    "'We're only human' is our excuse to say we're not in control over our actions; prefering to blame some 'natural process' for our own self-indulgence in personal gain." -- Subhumans
    _______________________ _________ ________ _______ ______ _____ ____ ___ __ _

  23. #73
    Seasoned M&S Veteran WyomIAN's Avatar
    • Join Date
      Aug 2008
    • Posts
      2,621
    • Years Exp
      2-3 Years
    • Goal
      Other
    • Gender
      Male
    • Location
      Nevada
    • Reputation
      110,281,435
    • Rep Power
      1,102,839

    Default

    AM Cardio: 30min. Stationary Bike, Resistance 2/3
    WyomIAN

    "'We're only human' is our excuse to say we're not in control over our actions; prefering to blame some 'natural process' for our own self-indulgence in personal gain." -- Subhumans
    _______________________ _________ ________ _______ ______ _____ ____ ___ __ _

  24. #74
    Seasoned M&S Veteran WyomIAN's Avatar
    • Join Date
      Aug 2008
    • Posts
      2,621
    • Years Exp
      2-3 Years
    • Goal
      Other
    • Gender
      Male
    • Location
      Nevada
    • Reputation
      110,281,435
    • Rep Power
      1,102,839

    Default Sunday Morning Weigh-In & Measurements



    Weight: 165.5

    Body Fat Estimates

    • BIA Body Fat: 14%
    • M&S BF Estimate: (updating)
    • Caliper BF: 16.8%

    Measurements

    • Waist: 34"
    • Hips: 37"
    • Neck: 15"
    • Chest: 37"
    • Bicep (L): 12.5"
    • Bicep (R): 13"
    • Wrist: 6.5"
    Notes: Caliper measurement introduced (note the new green diamond above); Estimate based on repeated measurements of fold at suprailliac (until I can figure out a multi-site method that works for me). All other measurements now taken with MyoTape. Thanks M&S!

    Weight holding fairly steady at 165.5, but waist and chest reduced by an inch while hips grew and inch. Unclear how much is measurement error and how much is progress (addition of MyoTape significantly reduces future error), but the mirror suggests reduction of waistline.

    MyoTape resolved issue of wrist size. My left wrist is 6.25" and my right wrist is 6.75", so I have taken the mean of the two as my "total" wrist size."

    This is the last week of the 12-Week Beginner Program. In fact, I only have one more day to complete it. Somehow this feels like more of an accomplishment than either graduate school graduation, because this is more tangible.
    Last edited by WyomIAN; 12-20-2008 at 07:40 PM.
    WyomIAN

    "'We're only human' is our excuse to say we're not in control over our actions; prefering to blame some 'natural process' for our own self-indulgence in personal gain." -- Subhumans
    _______________________ _________ ________ _______ ______ _____ ____ ___ __ _

  25. #75
    Seasoned M&S Veteran WyomIAN's Avatar
    • Join Date
      Aug 2008
    • Posts
      2,621
    • Years Exp
      2-3 Years
    • Goal
      Other
    • Gender
      Male
    • Location
      Nevada
    • Reputation
      110,281,435
    • Rep Power
      1,102,839

    Arrow Before & After: M&S 12-Week Beginner Routine

    For continuity's sake, here is the link to my Before & After: M&S 12-Week Beginner Routine results post over in the Critique My Physique subform.
    WyomIAN

    "'We're only human' is our excuse to say we're not in control over our actions; prefering to blame some 'natural process' for our own self-indulgence in personal gain." -- Subhumans
    _______________________ _________ ________ _______ ______ _____ ____ ___ __ _

 

 

Similar Threads

  1. New - High Intensity Training Versus Volume Training
    By Steve in forum Muscle & Strength Stuff
    Replies: 17
    Last Post: 08-13-2010, 12:07 PM
  2. Weight Training with Aerobic/Anaerobic Training
    By alchemon in forum Workouts & Training
    Replies: 0
    Last Post: 05-20-2010, 06:41 PM
  3. Training routine for 1 weight training session per week
    By khayward777 in forum Muscle Building
    Replies: 4
    Last Post: 10-30-2009, 01:46 PM
  4. WyomIAN's Modified D4DS for Home
    By WyomIAN in forum Critique My Workout
    Replies: 19
    Last Post: 03-31-2009, 06:34 PM
  5. WyomIAN's Intermediate Cutting Routine
    By WyomIAN in forum Critique My Workout
    Replies: 2
    Last Post: 02-18-2009, 02:36 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •