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  1. #1
    Seasoned M&S Veteran WyomIAN's Avatar
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    Default WyomIAN's Training Log

    Current Training Information

    Age: 44
    Height: 71in
    Weight: 188lbs

    Body Fat: UNK%
    Lean Body Mass: UNKlbs
    Fat Body Mass: UNKlbs
    Body Mass Index: UNK (high-end Normal)

    Harris-Benedict BMR
    (hBMR): UNKcal
    Katch-McArdle BMR (kBMR): UNKcal
    Moderate-Adjusted Median k+hBMR/TDEE: UNKcal

    Current Cycle: maintenance
    Current PCF Ratio: unknown
    Current Target Daily Caloric Intake: UNKcal = UNKlbs/week


    Old Diet/Nutrition Log: Click Here for WyomIAN's Food Tracker

    Current Workout Routine: StrongLifts 5x5

    History:

    08/26/2008: 170lbs. 26.0%BF : Began cutting with Doug's 12-Week Beginners Training Routine
    12/16/2008: 166lbs. 18.6%BF : Completed Doug's 12-Week Beginners Training Routine
    12/18/2008: 166lbs. 18.6%BF : Began WyomIAN's Intermediate Cutting Routine
    01/18/2009: 162lbs. 12.7%BF : Muscle loss prompted new diet plan (300cal increase to 2,200 daily)
    02/18/2009: 162lbs. 10.5%BF : First real break from training - five days off. Maintained 2200cal daily.
    03/22/2009: 158lbs. ??.?%BF : Completed WyomIAN's Intermediate Cutting Routine
    03/23/2009: 159lbs. 13.2%BF : Began initial bulk and rest week.
    03/31/2009: 163lbs. 13.2%BF : Began WyomIAN's Modified Doug's 4-Day Split for Home
    08/02/2009: 173lbs. 24.0%BF : Fat after relocation and two months without training. Ugh.
    04/20/2010: 180lbs. >24.0%BF : Even fatter than originally over a year ago. Double-Ugh.
    10/31/2010: 184lbs. 30.0% BF : Fattest and flabbiest of all time, but employed, engaged and happy!
    06/01/2011: 190lbs. >30.0% BF : Heaviest of my lifetime. Massive gut. Pants don't fit. Boobs.
    08/06/2011: 179lbs.
    Last edited by WyomIAN; 12-17-2016 at 03:26 AM. Reason: updated everything
    WyomIAN

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  2. #2
    Seasoned M&S Veteran WyomIAN's Avatar
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    Post 12-Week Beginner Routine: Week 1, Day 1

    The first day (08/26/08) was a disaster, but got me started on getting organizer and working out the irritating logistics. I had just introduced myself in the new member introduction area of the forum, and had yet to receive replies on sufficient alternatives to a couple of exercises that I had no machines to do. Also, I had no clue what weight to use for any given exercise. I did not keep track of the routine at this time. This was the last day that I did my Perfect Pushup routine (I kinda miss it ).

  3. #3
    Seasoned M&S Veteran WyomIAN's Avatar
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    Default 12-Week Beginner Routine: Week 1, Day 2

    Total Time: 45min.


    • Squats: 15 @ 30 (not enough weight, but I need to be safe)
    • Lying Leg Curl 15 @ 36 (buuuuuuuurn)
    • Dumbbell Rows 15 @ 20
    • Flat Bench Press 15 @ 52 (not enough weight, but I need to be safe)
    • Dumbbell Press: 15 @ 40
    • Dumbbell Shrug: 15 @ 40 (buuuuuuurn)
    • Lying Dumbbell Extension: 10 @ 20 (fail!)
    • Dumbbell Curl: 15 @ 10
    • Standing Calf Raise: 20 @ 40 (not enough weight, but I need to be safe)
    • Dumbbell Wrist Curl: 15 @ 10
    • Back Extension: 15 @ BW
    • Regular Crunches: 15 @ BW
    • Lt. Oblique Crunches: 15 @ BW
    • Rt. Oblique Crunches: 15 @ BW
    Notes: This was the order that I did the routine. It caused quite a bit of hassle; I spent a lot of time fiddling with changing weights. I cannot afford more equipment at this time, so I am going to try to devise a more efficient sequence.

    Is there a preferred sequence in terms of maximizing gains?

    Also, am I supposed to be holding a weight when I do these crunches? I can do 15 crunches easily; I think the Perfect Pushup did a number on my abs, they used to be really sore.
    Last edited by WyomIAN; 09-03-2008 at 11:41 AM.

  4. #4
    Kettlebells' Angel !!!! 5kgLifter's Avatar
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    You can hold a weight to make crunches harder, most tend to hold a plate on the chest.
    1-Finger Deadlift, 1RM: 80.3lbs/36.5kg

  5. #5
    M&S Elite Member Tatooed Lifter's Avatar
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    Compound movements first then Isolation second. This applies to a split routine but I would imagine that you would want to do the big moves first then smaller ones even with a beginner routine.

    T L
    Tatooed Lifter Age 39~feel much younger
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  6. #6
    Seasoned M&S Veteran WyomIAN's Avatar
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    Default

    Quote Originally Posted by Tatooed Lifter View Post
    Compound movements first then Isolation second. This applies to a split routine but I would imagine that you would want to do the big moves first then smaller ones even with a beginner routine.

    T L
    Aside from squats, which of the Beginner Routine are considered compound? Crunches? Bench and dumbbell press? Calf-raises? Back extension? Others?

    Thanks in advance. I will adjust my routine accordingly.

  7. #7
    Seasoned M&S Veteran WyomIAN's Avatar
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    Default 12-Week Beginner Routine: Week 2, Day 1

    Total Time: 50min.


    1. Regular Crunches: 20 @ 10
    2. Lt. Oblique Crunches: 15 @ 10
    3. Rt. Oblique Crunches: 15 @ 10
    4. Back Extension: 20 @ BW
    5. Squats: 15 @ 40
    6. Standing Calf Raise: 15 @ 40
    7. Lying Leg Curl 15 @ 36
    8. Flat Bench Press 15 @ 60
    9. Dumbbell Press: 15 @ 40
    10. Dumbbell Shrug: 15 @ 40
    11. Dumbbell Rows 15 @ 26
    12. Dumbbell Curl: 15 @ 10
    13. Lying Dumbbell Extension: 20 @ 10 (over compensation from prior workout, now too little weight)
    14. Dumbbell Wrist Curl: 15 @ 10
    Notes:
    • New routine order. Had had no response to my question about what exercises in my routine were specifically compound, so tried to make some educated guesses. Also sequenced routine in consideration of efficiency toward reduced fiddling around with changing weights.
    • Diet and nutrition improved. I have me diet's C/P/F percentages and caloric intake worked out for cutting fat. I continue to track it on SparkPeople here.
    • Supplements introduced. I received my ON Whey Protein and a jug of maltodextrin. This seems to be my only way of consuming enough calories, specifically protein, but also carbs on some days. I also introduced Udo's 3-6-9 Oils and a multivitamin. I learned about PWO dextrose intake after ordering from bodybuilding.com, so I am in the process of looking to obtain some locally.
    • Cardio increasing. I managed to begin a bit of jogging again on 09/03/08. Very sore in the inner thighs the next day, but felt great. Will try to return to an every other day Galway jog-walk routine slowly over time. Meanwhile, I continue my daily 3.5mi walks (except Friday.)
    Last edited by WyomIAN; 09-06-2008 at 08:26 PM.

  8. #8
    M&S Elite Member Tatooed Lifter's Avatar
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    The new order looks better to me, Compound movements are using more than one joint,ie squat,bench press,Rows,and so. Isolation is like curls/extensions (arm or leg).

    T L
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  9. #9
    Seasoned M&S Veteran WyomIAN's Avatar
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    Thumbs up Sunday Morning Weigh-In & Measurements

    I'm measuring body fat with my scale, which I realize is inaccurate so I am not putting much stock in it.

    Also, I didn't have a tape measure. I printed the one here. I think I cut it wrong, so my measurements may be off but internally consistent to my own measurements until I obtain a real tape measure.

    Weight: 169.5 (dropped a pound in a week as expected!)
    Body Fat: 16.5%

    Waist: 35"
    Hips: 37"
    Neck: 15.5"
    Chest: 39"
    Bicep: 12" (*sigh*)

  10. #10
    Seasoned M&S Veteran WyomIAN's Avatar
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    Post 12-Week Beginner Routine: Week 2, Day 2

    Total Time: 60min.


    1. Regular Crunches: 20 @ 30
    2. Lt. Oblique Crunches: 15 @ 30
    3. Rt. Oblique Crunches: 15 @ 30
    4. Back Extension: 15 @ 40
    5. Squats: 15 @ 40
    6. Flat Bench Press 15 @ 66
    7. Dumbbell Rows 15 @ 26
    8. Dumbbell Press: 15 @ 40
    9. Dumbbell Shrug: 15 @ 40
    10. Lying Leg Curl 15 @ 36
    11. Standing Calf Raise: 20 @ 40
    12. Lying Dumbbell Extension: 15 @ 16 (have got to find alternative to this as just too awkward with available equipment)
    13. Dumbbell Curl: 15 @ 10
    14. Dumbbell Wrist Curl: 15 @ 10
    Notes:
    • Continued routine order revision. Compound exercise moved to top of routine. Slowed things down some, but still managed to complete routine in an hour.
    • Feeling fit! I was able to run again yesterday. Felt great. Generally, feeling quite healthful and positive for the most part. Still missing the pumped-up feeling I had been getting from the push-up routine, but I figure that I will get back toward the end of this 12-week routine.

  11. #11
    Seasoned M&S Veteran WyomIAN's Avatar
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    Thumbs down Sunday Morning Weigh-In & Measurements

    Weight: 173.0
    Body Fat: 16.0%
    Waist: 36"
    Hips: 38"
    Neck: 15.5"
    Chest: 39"
    Bicep: 12.75"
    Wrist: 6.75
    Notes:
    I don't get it. As you can see from my graph, something is wrong. My weight is increasing, while my body fat is decreasing. Ordinarily, I would find this to be optimal but, from my reading on this site and forum, I understand that this is not possible.

    A number of explanations are immediately available: (1) my body fat measurement is invalid. I know my scale is a crappy measurement, but still... I'm taking averages of 5 readings; (2) my BMR is totally out of whack, i.e., significantly slower than average for my gender, age, height, and base weight (still, I've even increased my cardio significantly since beginning this project); (3) my body is still transitioning to the high protein and calorie diet. I have not taken in this many calories on a regular basis before, and perhaps I am accumulating the muscle that I lacked from such a poor diet... effectively playing catchup and still not at my own baseline?; or, (4) I obviously do not have enough data points to reliably plot any solid trajectory (not enough power and too small of sample size). Regardless, I am 3.5 pounds heavier than last week, and three pounds heavier than when I began.

    I feel lost. Advice?
    Last edited by WyomIAN; 12-13-2008 at 11:48 PM.

  12. #12
    Kettlebells' Angel !!!! 5kgLifter's Avatar
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    Default

    Quote Originally Posted by WyomIAN View Post




    Weight: 173.0
    Body Fat: 16.0%
    Waist: 36"
    Hips: 38"
    Neck: 15.5"
    Chest: 39"
    Bicep: 12.75"
    Wrist: 6.75

    Notes:
    I don't get it. As you can see from my graph, something is wrong. My weight is increasing, while my body fat is decreasing. Ordinarily, I would find this to be optimal but, from my reading on this site and forum, I understand that this is not possible.

    A number of explanations are immediately available: (1) my body fat measurement is invalid. I know my scale is a crappy measurement, but still... I'm taking averages of 5 readings; (2) my BMR is totally out of whack, i.e., significantly slower than average for my gender, age, height, and base weight (still, I've even increased my cardio significantly since beginning this project); (3) my body is still transitioning to the high protein and calorie diet. I have not taken in this many calories on a regular basis before, and perhaps I am accumulating the muscle that I lacked from such a poor diet... effectively playing catchup and still not at my own baseline?; or, (4) I obviously do not have enough data points to reliably plot any solid trajectory (not enough power and too small of sample size). Regardless, I am 3.5 pounds heavier than last week, and three pounds heavier than when I began.

    I feel lost. Advice?
    It does happen, muscle increase and bodyfat loss: I went from 115lb to 133lb (a few years ago, whilst doing weights) , and lost 2 inches on the waist. The mind boggles!!
    1-Finger Deadlift, 1RM: 80.3lbs/36.5kg

  13. #13
    Seasoned M&S Veteran WyomIAN's Avatar
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    Post 12-Week Beginner Routine: Week 3, Day 1

    Total Time: 65min.


    1. Regular Crunches: 20 @ 30
    2. Lt. Oblique Crunches: 15 @ 30
    3. Rt. Oblique Crunches: 15 @ 30
    4. Back Extension: 15 @ 40
    5. Squats: 15 @ 46
    6. Standing Calf Raise: 15 @ 46
    7. Flat Bench Press 15 @ 70
    8. Dumbbell Press: 15 @ 52
    9. Dumbbell Shrug: 15 @ 52
    10. Dumbbell Rows 15 @ 30
    11. Lying Leg Curl 15 @ 40
    12. Dumbbell Curl: 15 @ 10
    13. Dumbbell Extension: 15 @ 20
    14. Dumbbell Wrist Curl: 20 @ 10
    Notes: I'm a day behind schedule here due to Hurricane Ike. Ugh.

  14. #14
    Seasoned M&S Veteran WyomIAN's Avatar
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    Default 12-Week Beginner Routine: Week 3, Day 2

    Total Time: 48min.


    1. Regular Crunches: 20 @ 30
    2. Lt. Oblique Crunches: 15 @ 30
    3. Rt. Oblique Crunches: 15 @ 30
    4. Back Extension: 15 @ 46
    5. Squats: 15 @ 46
    6. Standing Calf Raise: 20 @ 46
    7. Flat Bench Press 13 @ 76 (No spotter - Fail)
    8. Dumbbell Press: 13 @ 52 (No spotter - Fail)
    9. Dumbbell Shrug: 15 @ 52
    10. Dumbbell Rows 15 @ 30
    11. Lying Leg Curl 15 @ 40
    12. Dumbbell Curl: 14.5 @ 16 (Left arm fail)
    13. Dumbbell Extension: 15 @ 16
    14. Dumbbell Wrist Curl: 15 @ 12
    Notes: Completely off schedule now. Spent the last week and change in bed with stomach flu. Yesterday was first day at 100%, even ran and felt great. Bummer to have been set back.... the fails likely represent the setback. I shall persist.

  15. #15
    Seasoned M&S Veteran WyomIAN's Avatar
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    Default Sunday Morning Weigh-In




  16. #16
    Seasoned M&S Veteran WyomIAN's Avatar
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    Thumbs up Sunday Morning Weigh-In & Measurements





    Weight: 169.5
    Body Fat: 15.5%
    Waist: 35"
    Hips: 38"
    Neck: 14.0"
    Chest: 39"
    Bicep: 12.75"
    Wrist: 6.75

    Notes: Definitely lost an inch off my waistline; even went down a hold on my belt. Despite unchanged hip measurement, and upward trend of lame scale measurements, body fat has dropped; spare tire has new shape! That being the case, I'm taking these measurements in a relaxed state except the biceps for which I averaging flexed measurements.

  17. #17
    Seasoned M&S Veteran WyomIAN's Avatar
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    Default 12-Week Beginner Routine: Week 4, Day 1

    Total Time: 75min.


    1. Back Extension: 46(12), 46(12)
    2. Squats: 46(12), 46(12)
    3. Dumbbell Rows: R:30(12), 30(12) / L:30(12), 30(8)
    4. Regular Crunches: 30(12), 30(12)
    5. Lt. Oblique Crunches: 30(12), 30(12)
    6. Rt. Oblique Crunches: 30(12), 30(12)
    7. Standing Calf Raise: 46(12), 46(12)
    8. Flat Bench Press 76(12), 76(6)
    9. Dumbbell Press: 40(12), 40(11)
    10. Lying Leg Curl 43(12), 43(12)
    11. Dumbbell Shrug: 52(12), 52(12)
    12. Dumbbell Extension: 20(12), 20(10)
    13. Dumbbell Curl: R: 16(12), 16(12) / L: 16(12), 16(5)
    14. Dumbbell Wrist Curl: L: (12)12, 12(12) / R: 12(12), 12(12)
    Notes: Completely back on schedule at last. I also changed the sequence a bit, so that crunches came after the larger compound exercises. This was the first week of introducing sets into the 12-Week Beginner Routine, and I felt a great sense of satisfaction when I had completed this workout; something akin to how I used to feel after doing my Perfect Pushup routines. I truly look forward to being able to do more reps/sets as my fitness increases and I progress into the last 6 weeks of this 12-week routine.

    It is noteworthy, that my left arms is failing now with the introduction of sets. What is the forum's advice on this? Should I use the same amount of weight for both arms? And, if so, which weight the right arm or left arm weight. Basically, I'm uncertain how to handle these fail sets in terms of weight adjustments. It would be nice if my arms were even, but alas not so.
    Last edited by WyomIAN; 10-07-2008 at 02:47 PM.

  18. #18
    Seasoned M&S Veteran WyomIAN's Avatar
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    Default 12-Week Beginner Routine: Week 4, Day 2

    Total Time: 83min.


    1. Back Extension: 46(12), 46(12)
    2. Squats: 46(12), 46(12)
    3. Standing Calf Raise: 46(12), 46(12)
    4. Regular Crunches: 30(12), 30(12)
    5. Oblique Crunches (L): 30(12), 30(12)
    6. Oblique Crunches (R): 30(12), 30(12)
    7. Dumbbell Rows (L): 30(12), 30(12)
    8. Dumbbell Rows (R): 30(12), 30(12)
    9. Lying Leg Curl: 43(12), 43(12)
    10. Flat Bench Press: 70(12), 70(11)
    11. Dumbbell Press: 40(12), 40(9)
    12. Dumbbell Extension: 20(12), 20(12)
    13. Dumbbell Shrug: 52(12), 52(12)
    14. Dumbbell Curl (L): 16(12), 16(5)
    15. Dumbbell Curl (R): 16(12), 16(12)
    16. Dumbbell Wrist Curl (L): (12)12, 12(12)
    17. Dumbbell Wrist Curl (R): 12(12), 12(12)
    Notes: More change-up in the routine today. Took a little longer than previously due to greater focus on form and breath. Felt really good throughout this workout today. Definitely starting to enjoy it more despite flailing on bench without a spotter,a s well as left arm bicep's shortcomings.

    Also, I have continued to run 3.45 miles 3X/wk, with either rest or walking the same distance on off days, and am really beginning to feel pretty mobile on my feet. BF on stupid scale read 14% this morning - the lowest to date.
    WyomIAN

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  19. #19
    Seasoned M&S Veteran WyomIAN's Avatar
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    Thumbs up Sunday Morning Weigh-In



    WyomIAN

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  20. #20
    High on Life linedriver465's Avatar
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    Default

    Quote Originally Posted by WyomIAN View Post


    not to grill you, but why did you only eat about 500 calories on 9/21/08? otherwise, keep up the good work, the belt and mirror never lie!
    Check out my article page!
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    Default 9/21/2008 Caloric Intake Explanation

    I had severe stomach flu appx. 9/20 through 9/22. 9/21 was its peak; could not even hold down pepto bismol or alkaseltzer! Awful.

    Thanks for the encouragement btw, I'm really new at all this.
    Last edited by WyomIAN; 10-14-2008 at 03:13 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
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  22. #22
    BGD - Superset Superman muscletrainerdh's Avatar
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    Default

    Quote Originally Posted by WyomIAN View Post
    Total Time: 75min.


    1. Back Extension: 46(12), 46(12)
    2. Squats: 46(12), 46(12)
    3. Dumbbell Rows: R:30(12), 30(12) / L:30(12), 30(8)
    4. Regular Crunches: 30(12), 30(12)
    5. Lt. Oblique Crunches: 30(12), 30(12)
    6. Rt. Oblique Crunches: 30(12), 30(12)
    7. Standing Calf Raise: 46(12), 46(12)
    8. Flat Bench Press 76(12), 76(6)
    9. Dumbbell Press: 40(12), 40(11)
    10. Lying Leg Curl 43(12), 43(12)
    11. Dumbbell Shrug: 52(12), 52(12)
    12. Dumbbell Extension: 20(12), 20(10)
    13. Dumbbell Curl: R: 16(12), 16(12) / L: 16(12), 16(5)
    14. Dumbbell Wrist Curl: L: (12)12, 12(12) / R: 12(12), 12(12)
    Notes:

    It is noteworthy, that my left arms is failing now with the introduction of sets. What is the forum's advice on this? Should I use the same amount of weight for both arms? And, if so, which weight the right arm or left arm weight. Basically, I'm uncertain how to handle these fail sets in terms of weight adjustments. It would be nice if my arms were even, but alas not so.
    Yes, continue to use the same amount of weight for both arms, start with the side that is failing. Try and push the failing side to do one more rep at the next workout until you can meet the rep requirements for the set.

    You can use the non-working opposing arm to "Assist" the failing arm in completing the reps. But not to the extent that the assisting arm is doing most of the work.

    Do not do more reps with the stronger opposing arm, even though you know you can. Just keep the reps the same for both arms.

    Make sure you are resting long enough between sets.

    Hope that helps.

    Dave

    P.S. - LOVE THE CHARTS!!
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  23. #23
    Seasoned M&S Veteran WyomIAN's Avatar
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    Smile Imbalanced Bicep Curl Routine

    Quote Originally Posted by muscletrainerdh View Post
    Yes, continue to use the same amount of weight for both arms, start with the side that is failing. Try and push the failing side to do one more rep at the next workout until you can meet the rep requirements for the set.

    You can use the non-working opposing arm to "Assist" the failing arm in completing the reps. But not to the extent that the assisting arm is doing most of the work.

    Do not do more reps with the stronger opposing arm, even though you know you can. Just keep the reps the same for both arms.

    Make sure you are resting long enough between sets.

    Hope that helps.

    Dave

    P.S. - LOVE THE CHARTS!!
    Hey Dave,

    Thanks for the reply and advice. Just to be clear, tomorrow I should reduce the weight to both arms to the point that my left arm struggles and requires assistance to completed the required reps per set, but not do extra reps per set for my right arm? Wow. I hope that made sense.

    Glad you like the charts, I have developed a fairly elaborate excel spreadsheet that calculates BMR with diet proportions for cutting/bulking/stasis, PWO shake proportions for diet/workout phases, and produces all the charts from the tracking data of diet and weight. It's geeky, but another motivator for me to keep at this. I'd like to track my workouts themselves, but not sure how I would chart them based on the data that would take changes in reps and sets, etc.
    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
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  24. #24
    BGD - Superset Superman muscletrainerdh's Avatar
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    Default

    Quote Originally Posted by WyomIAN View Post
    Hey Dave,

    Thanks for the reply and advice. Just to be clear, tomorrow I should reduce the weight to both arms to the point that my left arm struggles and requires assistance to completed the required reps per set, but not do extra reps per set for my right arm? Wow. I hope that made sense.

    Glad you like the charts, I have developed a fairly elaborate excel spreadsheet that calculates BMR with diet proportions for cutting/bulking/stasis, PWO shake proportions for diet/workout phases, and produces all the charts from the tracking data of diet and weight. It's geeky, but another motivator for me to keep at this. I'd like to track my workouts themselves, but not sure how I would chart them based on the data that would take changes in reps and sets, etc.
    IAN,

    I'm sorry, I thought you were only unbalanced on the DB Curls, and I see that the one arm row is giving you a problem on the left side as well.

    For DB Curls, here's what I would do.
    1) Keep using 16lbs
    2) Start with the LEFT Side first
    3) On the set that your LEFT arm starts to fail before you reach the required reps, use the non-working arm (RIGHT) to assist in the movement.
    4) When that happens, lower the weight as slowly as possible then use the right arm to return the weight to the TOP position. (This is a "Negative" rep and will help you build strength on the left side)

    Unfortunately this is harder to do with the ONE ARM DB Row as you are using the non working arm to hold your body up. So you may want to reduce the weight on the 1 arm row to the point where you can get the required reps on your weaker side for each set. Then try and add an "Extra" rep on both sides the next time you do the workout. When you can do 2 "Extra" reps on both sides on the one arm row for two sets, then move back up in weight to the 30lbs. It will take a while but your left side should catch up. Again though, LOWER THE WEIGHT SLOWLY to keep the muscle under tension longer since you cannot overload the muscle by increasing the weight moved.

    Let me know if that is clear.

    Dave
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  25. #25
    Seasoned M&S Veteran WyomIAN's Avatar
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    Post 12-Week Beginner Routine: Week 5, Day 1

    Total Time: 83min.


    1. Squats: 46(12), 46(12)
    2. Back Extension: 46(12), 46(12)
    3. Standing Calf Raise: 46(12), 46(12)
    4. Regular Crunches: 30(12), 30(12)
    5. Oblique Crunches (L): 30(12), 30(12)
    6. Oblique Crunches (R): 30(12), 30(12)
    7. Dumbbell Rows: 26(12), 26(12) *negative lifts on left arm
    8. Flat Bench Press: 70(12), 70(11)
    9. Dumbbell Press: 32(12), 32(12)
    10. Lying Leg Curl: 43(12), 43(12)
    11. Dumbbell Extension: 20(12), 20(12)
    12. Dumbbell Curl (L): 12(12), 5(12) *completed 2nd set with negative assisted curls
    13. Dumbbell Curl (R): 12(12), 7(12) *completed 2nd set with negative assisted curls
    14. Dumbbell Wrist Curl: 12(12), 12(12)
    15. Dumbbell Shrug: 52(12), 52(12)
    Notes: Failed to run all week due to ridiculous contract consulting schedule interference(but will make rent next month). I need to get my running back going, it was feeling good.

    In terms of the present workout, I took muscletrainerDH's advice in beginning to address my... I don't know what to call it: asymmetry? Anyhow, I reduced the single arm dumbbell rows down one weight, and was able... just very barely and with maximum effort... to complete both sets using the negative resistance approach endorsed. I have marked in my log to do an extra rep next time.

    In order to do the dumbbell curls with the arm arm assisting, I had to change to isometric curls. As I had been likely throwing my hips and shoulders into the standing curls of prior, I suddenly could not complete two sets of 12 at 16lbs even on my right side. In fact, I almost could not complete one set of 12 on the right arm. So... I took the weight down to 12lbs. I completed a full set of 12 on each arm, but required 9 assisted reps on the left arm. Should I go ahead and reduce the weight further at this point? Say, to the point that I can complete 2 unassisted sets of 12 on the right arm, and then do negative lifts with assistance on the left? I'm surprised how dramatic the change from standing to isometric curls was.

    I must say that I felt considerably... tighter ...while finishing my workout today. I'm not sure how to describe the feeling. I guess solid would be a good descriptor. My core body, my trunk I suppose, but also around my chest, felt, just solid when I did my shrugs; like I could rely on solely the muscles involved in performing the shrugging to resist against the solid base provided by the rest of my body. Interesting, and positive feeling.

    Everything is going to change soon as I begin week six with the split routines next week? I'm really looking forward to working out an extra day per week after this week.
    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
    _______________________ _________ ________ _______ ______ _____ ____ ___ __ _

 

 

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