Galactic Gigolo has arrived :run:

Discussion in 'Training Logs' started by Galactic Gigolo, Oct 16, 2006.

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  1. Galactic Gigolo

    Galactic Gigolo New Member

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    Galactic Gigolo has arrived :run: *NOW WITH PHOTOS*

    I don't think the pictures are working. I'll reupload them later.

    PICS TAKEN 10/21/06 -- THIRD PIC IS OF ME SUCKING MY GUT IN AND FOURTH PIC IS NORMAL AND RELAXED.

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    While I originally started working out because I wanted sex, and it worked, I have a new goal in mind. I want to wrestle. Not for the WWE though. In a year and a half I want to train so I can work small shows around the NJ, PA, and DE area. Unfortunately, I'm not physically strong enough for the job, I want to have a good physique unlike 90% of the douches who have to wear shirts to cover up their flab, and I need to develop strong back muscles so I can take bumps when I train.

    Current Stats

    19 years old
    5'9", 176 lbs
    21% bodyfat three weeks ago (will get retested in a few weeks)

    Back at the end of April I weighed 207 pounds. At that point I bought a Video iPod, started downloading primetime TV instead of watching it at home, sped them up, and busted my ass on the elliptical for sixty minutes three to five times a week. I would only use weights to warm up, and even then I restricted myself strictly to machines. I did, however, always make sure to do several sets on three different leg press machines so I didn't lose what little muscle I had in my legs. In hindsight not using weights wasn't the best decision, but it got the job done.

    About a month and a half ago I started working with the weights. Aside from half-assing it in gym class when I was 15, I'd never lifted before. As such, my physical strength is ... lacking. On a Smith machine I can only bench 90 pounds eight times or so before I have to stop. It was worse a month a half ago, so at least I've gained from the little I've done.

    Surprisingly enough, I'm not a complete twig (pics coming eventually). And while it would make sense to try and lift heavier for less reps, I'd rather make gains gradually with high reps. I have a lot of time, and I want to be cut once I get down to 12% BF. If my thinking's all wrong, let me know.

    I'm going to buy a bench, curl bar, weights, etc. off of CraigsList so I can lift on days where I'm too busy/wake up too late to go to the gym.

    Diet:

    I'm not concerned with speed as much as I am of being content with what I do for years and years to come. As such, what I'm eat is going to be the same it's been since April. Raisin Bran (half the time with soymilk), tuna, chicken breast, my Grandma's cooking (occasionally unhealthy but incredibly healthy compared to eating fast food), one cookie a day ( :o ), wheat pita pizza, bananas, water, black coffee, salad with light Italian dressing, etc.

    Nothing incredibly unhealthy, but not up to broly standards. :o

    I also take Flax Seed Oil capsules and Pro-Score 100 Protein powder. I don't have a blender so I only use the powder a couple times a week. It tastes like ass.

    I've been alternating through a few different workouts that I found on Bodybuilding.com, but haven't really enjoyed any. Someone on a wrestling board posted up a fitness magazine's article on John Cena. Included was his workout (http://i32.photobucket.com/albums/d50/ANCHOR4/009.jpg). I did legs the other day, but didn't write down my stats like a dumbass.

    So here's what I'll call DAY ONE (Arms):

    Preacher Curls (machine until I build a little bit more strength) - 70x12, 70x12, 60x12, 60x12, 55x12

    Standing Barbell Curls (50x11, 40x12, 30x20)

    Seated Dumbbell Curls (20x6 plus 6 shitty ones, 15x12, 15x12)

    Standing Cable Curls (55x7, 45x6 plus 6 shitty ones, 35x12, 35x14)

    Rope Pressdowns (60x15, 60x25, 60x22)

    Single Arm Cable Pressdowns (35x10, 55x12, 55x15) Didn't know what I could with this one because it was my first time.

    Lying Triceps Extensions (20x20, 20x20) - Used too low of a weight and my form was fucked so I upped the sets on the next one

    Standing Overhead Barbell Extension (30x13, 30x10, 30x12, 30x10, 30x11, 30x8)

    Dips Machine (100x15, 80x15, 80x15)

    This was followed by some leg presses, crunches, and 50 minute on the elliptical at 12 resistance and the highest incline. I decided to try something new today. Every two and a half minutes I went as fast as I could for thirty-five seconds until I the forty-five minute mark or so. It's not proper HIIT, but I'll work my way up to more. Total amount was 675 calories, although God knows that's not going to be accurate.

    TV Shows Watched: Drawn Together 3x01, Drawn Together 3x02, Veronica Mars 3x01 :)bowdown:)
     
    Last edited: Oct 22, 2006
  2. Elfling

    Elfling New Member

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    Well, I'm not sure about starting off with an arm day :p what's your split overall going to be?
     
  3. Galactic Gigolo

    Galactic Gigolo New Member

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    Yesterday was my leg day.

    I skipped chest because I may be getting the weight set tomorrow and I can usually only get to the gym four times a week. Five times is great, but Friday's can be tough.

    I think I'm just going to go with Cena's for the time being: Legs/Calves, Chest, Arms, Shoulders, Back.
     
  4. John Blaze

    John Blaze New Member

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    Curls, Curls, Curls- Thats how mo' fuckas get cock dies.
     
  5. Galactic Gigolo

    Galactic Gigolo New Member

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    Your help is greatly appreciated.
     
  6. Galactic Gigolo

    Galactic Gigolo New Member

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    DAY TWO (SHOULDERS)

    I'm such a glorious weakling.

    I have a partial excuse though. I went to the gym and did arms yesterday (Sunday) between 3:15 and 4:50 or so. 12 hours after finishing it, without sleeping, I went at 5 AM to do shoulders. I'm not tired because of caffeine and a crazy sleeping schedule, but my muscles are just beginning to feel the affects of yesterday's workout. I usually do wait 24 hours between workouts, but since I'm picking up the bench and writing a paper tonight, it was either 5 AM or nothing.

    All of this was done in a 73 minute time period.

    Rear Delt Machine Flyes (sitting backwards on Pec Deck) 50x20, 50x11, 40x16, 30x22, 30x20 ... I'm supposed to be doing 5 sets of 20. That didn't always happen.

    Upright Barbell Row with an Olympic bar ( http://i7.photobucket.com/albums/y285/see_bay/weightsets053.jpg ) I'm fairly certain these things weigh 44 pounds. I did 5 sets of 20, and I added five pounds to the bar for the last two or three sets.

    Shoulder Press Machine - 100x20, 80x16, 60x20, 60x15, 40x25

    Smith Machine Military Press (sitting down very low against flat back with hands at wide angle). I tried 50 pounds. Got two reps in. I tried 35 pounds. Got four reps in. Finally I managed 25x10, 20x10, 20x9.

    Side Lateral Raise Machine - FUCK THIS MACHINE. :hs: 50x15, 40x15, 40x15.

    Side Lateral Raises - I'm a weak, weak man. Supposed to do 3 sets of 12, woun up with 10x10, 5x15, 5x15. Yes, five pounds (in each hand).

    Standing EZ Curl Press - I wasn't in the mood for using a barbell, so I went for the EZ Curl. 30x10, 30x8, and sensing that the 30 wasn't working and the 20 was too light, I then did a 25 pound plate 12 times.

    I dread waking up. I can tell I'm going to ache.
     
  7. Elfling

    Elfling New Member

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    I think you really need to go look into one of the programs in the stickies. :wiggle: It looks like you're doing way too much volume per bodypart to me.
     
  8. Galactic Gigolo

    Galactic Gigolo New Member

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    Shockingly enough I'm not really sore today.

    I'll probably switch in a month or so. I already dedicated myself to doing this for a month on another board :o
     
  9. Elfling

    Elfling New Member

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    Well yeah, whatever floats your boat of course! :bigthumb: good luck.
     
  10. Galactic Gigolo

    Galactic Gigolo New Member

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    Yay. Just a couple hours ago I went out and picked up my new bench set.

    For $50 I got a bench, two attachments, big silver bar, curl bar, two dumbbell bars, clips, and a bunch of plates.

    And while I'm here and it's fresh in my mind I might as well outline the diet for the day
    One scoop of protein powder + water
    Raisin Bran with soy milk
    Salad with light Fat Free Italian Dressing
    Grandma's food which was rice (cooked in some butter obviously :nono: ), stewed tomatoes, and a half a piece of pork.
    Probably 3/4 a can of tuna and a big chicken breast
    Another bowl of Raisin Bran with 2% milk.

    I've only been up since 3:00 and it's 10:00 now :hsd:

    I'll probably have a banana and something small while I'm out tonight doing work.
     
  11. Galactic Gigolo

    Galactic Gigolo New Member

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    DAY THREE (QUICK BACK WORKOUT)

    I got my bench with bars and plates yesterday, so upon coming home from doing work I turned on The Simpsons and did ...

    One-Armed Dumbbell Rows - 30x20, 30x20, 25x20, 25x20, 25x20

    Would've done some deadlifts before leaving but I had to pay attention to my computer :squintd:

    Hopefully I'll get to the gym tonight to do fifty minutes on the elliptical, and maybe some lat pulldowns if I get the chance.

    EDIT: After getting some sleep I got to the gym.

    Lat Pulldowns - 100x15, 80x15, 70x15, 70x15, 60x20

    I was going to do two other exercises and then the elliptical, but then I realized ... I smelled like BO. I think it was my shirt, but whatever, the case, I decided to just go home.
     
    Last edited: Oct 18, 2006
  12. Galactic Gigolo

    Galactic Gigolo New Member

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    DAY FOUR

    Nothing

    DAY FIVE

    Too busy with school to get to the gym. Over the past two hours, though, I've bench pressed everytime I had to get up to get something. It winded up being something like 50x12, 50x20, 50x15, 70x15, 70x12, 70x6, and 70x12. Or something like that.

    Tomorrow I'm either going to do a full leg day or a light leg day followed by 50 minutes on the elliptical.

    Edit: Put up 90 pounds four times when I got home tonight. Yes, I am weak.
     
    Last edited: Oct 20, 2006
  13. Galactic Gigolo

    Galactic Gigolo New Member

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    DAY SIX (LEGS)

    Decided I was going to do the elliptical so I took it a bit easy.

    Warm-Up - Sitting Calf Presses Machine - 110x30, 110x30, 110x25, 110x25

    Standing Single Leg Curls - For whatever reason my body just wasn't letting me do these. I think I'm going to do something else for hamstrings in the future. 30x15 and 25x15 before I said "Fuck it."

    Leg Press - 70x20, 70x20, 70x20, 70x20, 70x20

    Squats on Smith Machine - 60x20, 80x10, 80x10, 80x10,

    Squats on Squat Machine - I was going to try hack squats but I screwed something up and there was no one around today who look knowledgeable :uh:. I could've done 110 but I decided to cool down. 90x15, 90x15, 90x15.

    Leg Extensions - 80x15, 80x10, 80x15

    Elliptical for 54 minutes at 11 resistance for 25 minutes and 12 for the other part. Total calories was 700 according to the machine.

    TV Shows Watched: Desperate Housewives 3x02, Veronica Mars 3x02
     
  14. LancerV

    LancerV Something Happened OT Supporter

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    Does your gym not have any free weights?
     
  15. MaineSucks

    MaineSucks OT Supporter

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    do
    not
    squat
    on
    a
    smith
    machine
     
  16. Elfling

    Elfling New Member

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    You need a better routine :o
     
  17. LancerV

    LancerV Something Happened OT Supporter

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    I dont know at an 80lb squat on the smith Im not sure he can use a BB :o
     
  18. Galactic Gigolo

    Galactic Gigolo New Member

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    Okay. Thanks for telling me :)
     
  19. Galactic Gigolo

    Galactic Gigolo New Member

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    :squintd: :rofl:

    Yes, I'm weak. I fully acknowledge this. I was a lazy nerd in high school, and even though I've lost weight and work out, shit, I'm still a lazy nerd.

    As for getting a new routine, I'm going to incorporate more free weights as time goes on. I don't want to do eighty new machines in a week, as it limits the amount of time I can spend actually working out. Plus, remembering the details on how to do 5 new and different exercises in a single day is a recipe for screwing something up and injuring myself.

    I don't want to change that much until Day 30, though, as I'm tracking my results with Cena's workout for a wrestling forum :o
     
  20. Galactic Gigolo

    Galactic Gigolo New Member

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    DAY SEVEN (CHEST)

    Incline Barbell Bench Press - 40x8, 60x5, 50x5, 50x3, 40x6, 40x5 (supposed to be 4 sets of 8, but since this was my first time doing the exercise, that didn't happen)

    Hammer Incline Presses - 50x12, 70x12, 70x12, 70x11 (Just like with the bench press, the reason it starts off low is because I didn't know what I could do.)

    Dumbbell Flyes - 20x15, 20x15, 20x15, 20x15

    Flat Bench on Smith Machine - 80x4.5, 70x5, 60x5, 60x5

    Incline Dumbbell Press - 25x10, 30x4, 25x8, 25x8 (this sets just all over the place)

    Dips on Dip Machine - 50x7, 50x4

    Elliptical for 62 minutes (with 11 minute cool down included) - Calories via machine was 820.

    TV Shows Watched: Ugly Betty 1x02, American Dad 2x03, Prison Break 2x07

    My legs are aching from yesterday. I can tell it was from the squats.
     
  21. Galactic Gigolo

    Galactic Gigolo New Member

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    DAY EIGHT (ARMS)

    Changed some things up for this week.

    I usually do preacher curls followed by standing curls, but someone was already on preacher curls, so the numbers are a bit higher/lower than normal.

    Standing EZ Curls (Last week 50x11, 40x12, 30x20) - 50x15, 50x12, 40x16

    Preacher Curls (Not on a machine but not with an EZ Curl - It's one where you load the plates up) - 40x11, 30x12, 30x12, 30x12, 30x12

    Seated Dumbbell Curls (Last Week 20x6, 15x12, 12x12) - 20x8, 15x12, 15x7 (right arm was fatigued here so I switched to where you bring the dumbbell up vertically for another 6 or 7)

    Rope Pressdowns (Last week 60x15, 60x25, 60x22) - 70x20, 70x20, 65x20

    Decline Triceps Extensions (Skull Crushers) - 30x15, 30x15, 30x15 (I need to get better form with these as I can put up more weight)

    Triceps EZ Bar Curls (hands facing opposite direction) - 40x15 (medium grip), 40x15 (wide grip), 40x15 (medium grip - started to use my back to lift with the seventh), 30x15 (medium grip)

    Dips - Triceps - 60x15

    Decent day. Would've done cardio but I've gotta get to a library 60 minutes away for school BS.
     
  22. MaineSucks

    MaineSucks OT Supporter

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    you need a new routine
     
  23. Galactic Gigolo

    Galactic Gigolo New Member

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    DAY EIGHT (KICKBOXING MOTHERFUCKERS)

    :bowdown: to kickboxing. I went for a free class tonight that lasted a little over an hour. Besides for two two-minute breaks it was continuous and grueling.

    I was a sweaty mess by the end of it, and I was the only penis in the room, but it was a fine time.

    I'm slowly changing up my routine. Tomorrow is back day, and I'm looking to do this (from here - http://www.bodybuilding.com/fun/south75.htm )

    Deadlifts - 5x6
    Hyperextensions - 2x15
    Dumbbell Rows - 3x10
    Wide Grip Pulldowns - 3x10
    Barbell Shrugs - 1x15, 2x12, 1x10
    Upright Dumbbell Rows - 3x12
     
  24. MaineSucks

    MaineSucks OT Supporter

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    I would highly suggest you find a routine to build you a base first. A person smith machine benching 60lbs has no business on the routine you are doing. You have no where near a base to be doing a split like yours. Find a solid 3-4 day split with an emphasis on compound movements, lower reps with heavier weights for your main movements and stick with it (while eating everything in sight) for a year. Then see what happens.
     
  25. Galactic Gigolo

    Galactic Gigolo New Member

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    I'm getting down to 11% BF regardless of whether or not I look like a skinny punk.

    I'll take your other advice though and do some searching tonight.
     
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