Ice's Journal

[ice2003]

Well folks, I decided to start this thing back up. I haven't done much this entire year. I have been trying to gain weight for awhile now, but it's just not happening. I am now working 2 jobs and going to school full time, so lifting is hard to get in. I work for the department of pharmacology and toxicology at uofl and I work 3rd shift at UPS. I usually get in bed around 5-530 am, so anything more than 5 hours of sleep and I'm lucky. Anyways, here are my past 3 workout days. Weight was 190.2 today.


8/25/08

Traditional Deads
245x8
295x6
335x4
405x5 PR

CG Chins
bwx5
bw+25x9
bw+25x6
bwx7

DB 45 Hypers
60x14
60x12

abductors
210x20
210x16

adductors
155x18
155x14

Hanging abs
2 sets


8/28/08

Nautilus leg press
270x8
320x4
360x8
360x6
270x16 All summer I squatted barefooted, which they won't let you do at uofl, so until i get some flat shoes, i will be doing this.

GM's
135x10
145x8
155x8

Incline DB Curls
35x8
45x12
50x8
35x15

RG EZ Curls
70x10

DB Side Bends
75x20
80x15


8/30/08

Supine BB Bench
165x8
195x5
225x2
225x2 help on 2
165x14

EZ Sculls
85x12
95x10
100x6

Seated DB Press
50x10
55x6
40x8

R DB Flys
20x12
20x12

[ice2003]

9/1/08
Weight = 189.4

Traditional Deads
245x8
295x6
335x4
405x5....5th rep was tough to lockout....really felt it in the traps.

CG Chins
bwx5
bw+25x9
bw+25x6
bwx10

BB Rows
135x8
155x8
155x8

Abs
x2 sets

This was labor day, so my gym was closed, and thus I had to skip my hip work and 45 hypers.


9/4/08
Weight = 188.0 :-(

Incline DB Curls
35x8
45x13
50x8
35x15

Nautilus Leg Press 45
270x8
320x5
360x9
360x7
270x17
I don't like the nautilus version at all. For some reason, I can only do half the weight I can do on a cybex.

GM's
135x12
145x10
155x8

DB Hammer Curls
45x12
45x9

DB Side Bends
80x18

Seated Calf Raises (DC style)
90x12
110x10

[Auzzie]

All the best with it mate!!

[ice2003]

All the best with it mate!!

Thank you. Any advice from anyone is welcomed and appreciated.

[ice2003]

8/30/08

Supine BB Bench
165x8
195x5
225x2
225x2 help on 2
165x14

EZ Sculls
85x12
95x10
100x6

Seated DB Press
50x10
55x6
40x8

R DB Flys
20x12
20x12

9/7/08

Supine BB Bench
155x8
185x5
205x2
225x3 help on 3
225x2

Incline BB Bench
135x16

I suck at bench.

EZ Sculls
90x12
100x8
70x16

Seated DB Press
50x9
55x8

R DB Flys
20x13
20x13

I was pushed for time today. Weight was 189.4.

[Auzzie]

Post up your current diet mate, often a halt in weight gain is diet related,
So post up yoru stats ie. age, height, weight, body fat % and try and include a detailed macro nutrient break down of all you meals,

[ice2003]

Post up your current diet mate, often a halt in weight gain is diet related,
So post up yoru stats ie. age, height, weight, body fat % and try and include a detailed macro nutrient break down of all you meals,

Just turned 21 on the 6th. 6'0" 189.4 this morning. BF% around 11-12.
I have gotten much better results by not counting/worrying about macros. I eat alot of everything. I was eating close to 4000 kcals a day and still not gaining, but barely. I started working the 12-4 am shift at ups and I lost 7 lbs, but strength stayed. I eat 50g protein in every meal, and then as much cho as i can get in, with fat around 15-20g. I drink a weight gainer shaker pwo, and during the late hours at work. I use to eat only cho for breakfast, pre, during, and pwo, and vibrous veggies the rest of the day, but that caused puffiness/swelling, which i believe was due to the short, intermittent insulin bursts. My BF% has gone down a bit, and strength stayed the same, with cho in every meal. Every once in awhile i will throw in a no cho day.
protein comes from chicken, tuna, steak, ground beef, turkey, protein shakes, eggs, etc. CHO comes from 100% whole wheat bread, fruit, oats, 100% whole wheat bagels, kashi bars and such, etc. Fats from olive oil, eggs, nuts, anpb, etc. What it boils down to is having trouble getting all my meals in because of my schedule. Thatr is why i bought the weight gainer, but it is not helping.

[P Bo]

Ice...what are your goals? How long have you been training? Are you on the belt at UPS? If so, you are constantly moving/working and really need to throw back a solid shake during that 12-4 shift. Take a closer look at your cal intake and you may find its not as high as you think if you are still dropping weight.

[matt1990]

Interested in seeing were this is going man. Following along bro and Welcome to the af board broski (sorry thats late, but hey :D )

Matt~

[ice2003]

Ice...what are your goals? How long have you been training? Are you on the belt at UPS? If so, you are constantly moving/working and really need to throw back a solid shake during that 12-4 shift. Take a closer look at your cal intake and you may find its not as high as you think if you are still dropping weight.

I would like to be around 220 one day. I am always seeking to gain strength. Yes, I'm on the belt. I am unloader, and I do drink a weight gainer shake during the shift. Thanks for the input.

[ice2003]

Interested in seeing were this is going man. Following along bro and Welcome to the af board broski (sorry thats late, but hey :D )

Matt~

Thanks!

[Auzzie]

In a nut shell if you’re not gaining you’re not eating enough..
I'd also log what you eat every day, as eating is just as important as training is.

Also once on paper you might find you aren’t eating as much as you thought.

Not sure if you included it or not, but how much sleep are you getting?

[ice2003]

In a nut shell if you’re not gaining you’re not eating enough..
I'd also log what you eat every day, as eating is just as important as training is.

Also once on paper you might find you aren’t eating as much as you thought.

Not sure if you included it or not, but how much sleep are you getting?

Well, I just got home from work, and it is almost 4 on the dot. I am about to eat, and then get a shower. I have to get up at 9 am, So today, I will get around 4 hours. I RARELY see more than 5 hours of sleep. I know this is terrible, but that's how life is for a college student with 2 jobs.

[ice2003]

9-9-08
189.0

Traditional Deads
245x8
295x6
345x4
405x5
5th rep was easier but still took about 4 seconds to get up.

CG Chins
bwx5
bw+25x10
bw+25x5
bwx9
My back was completely shot after this.

Pendlay Rows
155x8
155x6
Haha

DB 45 Hypers
75x12
75x10


Abs
2 sets to failure

[ice2003]

9/11/08
Weight= 189.4

Incline DB Curls
35x8 wu
45x13
50x7
35x13

45 Nautilus Leg Press
270x8 wu
330x4 wu
370x7
370x6
290x15

GM's
135x12
145x10
155x8

RG EZ Curls
70x10
70x10

Seated Calf Raises (DC style)
90x13
110x10

DB Side Bends
80x20
85x17


9/13/08
Weight=189.0

Supine BB Bench
155x8 wu
185x5 wu
205x2 wu
225x3 again, slight help on 3
225x2

Incline BB Bench
145x13

EZ Sculls
90x12
100x8
80x14

Seated DB Press (full ROM)
50x10
55x7
40x9

R DB Flys
20x14
20x14

I'm going to start alternating workouts now. I won't lift again until Saturday due to tests, reports, and papers this week.

[ice2003]

9-18-08

Sumo Deads
245x8
295x6
345x
405x

I did not get to finish my sets because I was rudely interrupted by some old man who works in the gym, who told me that I could not do deadlifts in the there anymore. I hate that gym more and more each day. I don't know what I am going to do now. I was feeling good too.

WG Pullups
bwx5
bw+25x9
bw+25x5
bwx8

RDL's
275x9
285x8

Machine Rows
155x10
170x8
155x20

Hanging Abs
2 sets

Hip Abductors
210x20

Adductors
155x20


9-20-08

I had to lift in my garage, where I can't do much.

Strict BB Curls
45x12
70x8
90x11
100x6
65x20

BB Hack Squats
205x8
255x6
300x15 PR
300x 13

DB Hammer Curls
50x9
50x8

[Big Sky Guy]

You were pullin well too bro! Looks like gym shopping time!

[ice2003]

You were pullin well too bro! Looks like gym shopping time!

I agree. I am going to do that if the complaint I make doesn't work. He was worried about the concrete under the 1in thick rubber pad. The weights also have rubber around them. I don't know much of anything else harder than concrete that you could lift weights on. I did deads in there for over 2 years.

[ice2003]

9-22-08

Supine DB Bench
70x8
80x10
85x7
65x11

V-pushdowns
160x8
180x12
190x7
150x13

BB Military
115x6
115x4

Lateral DB Raises
25x10
2510

I haven't done flat db bench or bb military in awhile. I lost some strength on them, which I was not happy about, but it will come back soon, I hope.

9-24-08
Weight = 188.8

WG Pullups
bwx5
bw+25x10
bw+25x5

Cable Rows
180x8
210x15
250x10
250x9

GM's
115x10
145x12
165x9

CG UH Pulldowns
180x8
200x10
220x5

Hip Abductors
220x20

Adductors
165x20

Hanging Abs
2 sets

I didn't do deads today, but my complaint worked, and they said they will allow me to deadlift now as I long as I do them properly, and don't slam the weights down. I hate having a slow eccentric on deads, though. But, at least I can do them again.

[ice2003]

9-28-08

ATG Squats
135x10
185x7
215x4
235x8
255x6
165x20

RDL's
245x8
275x12
285x8

Total Arm (preacher curl thingie)
25x8
35x11
40x7
25x13


10-1-08
Weight = 191.2

CGBP 135x8
155x6
185x9
185x6 help on 6
135x11

Incline DB Bench
55x8
65x9
70x4

Dips
bwx12
bwx11

1-Arm R cable Flys
40x8
40x8

10-4-08
Traditional Deads
245x8
295x6
345x4
405x4
I wasn't too upset I only got this 4 because I hadn't done them in a month.

GM's
115x10
145x12
165x7

Incline DB Curls
30x10
45x10
50x7
30x20

RG EZ Curls
70x12
80x5

2 sets of heavy abs

[Auzzie]

Nice workout Ice!! how do you feel your progress is going?

[ice2003]

Nice workout Ice!! how do you feel your progress is going?



Progress has been slow with everything except deads. Weight gain has been a problem, as noted earlier. Sleep is also a huge problem. I sleep on average, 4 hours a night. It is 405 am here, and I am still studying. However, this is my last week at UPS, so weight gain and sleep should begin increasing. :-)

[itsallgenetics]

Progress has been slow with everything except deads. Weight gain has been a problem, as noted earlier. Sleep is also a huge problem. I sleep on average, 4 hours a night. It is 405 am here, and I am still studying. However, this is my last week at UPS, so weight gain and sleep should begin increasing. :-)

you deserve a lot of credit...sleep is such a huge part of progress, you simply can not control it though so its not your fault. keep working hard brotha

[ice2003]

you deserve a lot of credit...sleep is such a huge part of progress, you simply can not control it though so its not your fault. keep working hard brotha

Thanks man. UPS is done. I will be picking up more hours at the lab conducting tumorigenesis studies, but I can go in any hour of the 7 days a week, so I will have more convenient times, and will get more sleep.

[ice2003]

10 - 6 -08

Incline BB Bench
145x8
165x5
185x6
185x4 help on 4
135x10

CG Skulls
70x10
90x9
95x7
75x14
I seem to have gotten more previously, when I don't do a warm up set. ??

CG UH Pulldowns
200x12
220x7
180x9

R Cable Crossovers (rear delt work)
40x12
50x11
60x4


10 - 11 -08
Weight = 189.6

BB Curls (strict)
45x12
75x10
95x9
105x4
75x18

Cybex Leg Press
360x8
450x6
540x6
630x8 PR
630x5

RDL's
245x8
295x9
305x6 PR

Abs
2 heavy sets

DB Hammer Curls
45x7

[matt1990]

Good to hear that you quit UPS and your stress load is down bro! I'm glad your going to be able to get back on track and more sleep.

Keep at it man,


MatT~

[ice2003]

^^ Thanks bro.

10-14-08
Weight = 190.0

Supine BB Bench
165x8
195x4
215x5
215x3
165x12

BB Military
115x6
115x5
95x8

WG Pullups
bw+25x7
bw+25x6
bwx8

CG Skulls
90x12
100x6 help on 6
80x10

[ice2003]

10 - 16 - 08
Weight = 192.0

Sumo Deads
245x8
295x6
345x4
405x2 :-(
385x3
I hadn't pulled sumo in a long time, so I am not too upset that I didn't do better, but I am a little.

Pendlay Rows
155x10
155x10
135x13

Incline DB Curls
45x11
50x7
35x16

DB 45 Hypers
75x14
75x11

2 sets of Abs

[ice2003]

10 - 18 - 08

Incline BB Bench
145x8
165x5
185x7 help on 7
185x4
135x15

CG Chins
bw+25x7
bw+25x5
bwx8

Dips
bwx11
bwx10
bwx9

Lateral DB Raises
30x10
30x10

I had a terrible headache the whole time this morning in the gym. I don't know what it was from, but it sucked.

[matt1990]

Nice Incline Bench today man. I found out that after not doing the lift for a year I went up 50 pounds lol! to 170..Made my day a couple weeks ago.

Sorry about the headache, but you still managed to have a good work out! Nice job with toughin that out man.

Matt~

[ice2003]

Nice Incline Bench today man. I found out that after not doing the lift for a year I went up 50 pounds lol! to 170..Made my day a couple weeks ago.

Sorry about the headache, but you still managed to have a good work out! Nice job with toughin that out man.

Matt~

Thanks!

That same thing happened to me on flat bb bench. I was doing DC, and had my 3 workout rotation of flat db, incline db, and incline bb. I came back and maxed 220 on flat bb at a bodyweight of 170. Weird.

[itsallgenetics]

keep working hard buddy

[ice2003]

Nautilus Leg Press
270x8
330x6
380x8
400x6 PR for this machine
290x18

GM's
115x10
145x12
165x7

EZ Curls
90x12
100x6 help on 6
70x17

DB Hammers
45x12
50x5

2 sets of heavy abs

[matt1990]

Another great day mah man! Another great day! Keep it up bro!

MatT~

[ice2003]

10 - 23 - 08
Weight = 191.2

Incline DB Bench
55x10
70x12
75x4
55x8... i was dead

CG RG Pulldowns
200x13
220x7
230x4

V Pushdowns
180x13
190x7
150x16

R DB Flys
20x15
20x10

[ice2003]

10 - 24 - 08
Weight was 192.2

Traditional Deads
245x8
295x6
345x4
405x5
I was pissed. I wanted 6 going in, but it just wasn't happening.

Strict BB Curls
65x10
95x11
105x5
75x20

GM's
115x10
145x12
165x8 PR

3 sets of abs

I was rushed today, and thus the small volume, but that was ok. I got to see Louisville play football more like they used to and beat #14 South Florida. Go cards!

[matt1990]

Ah don't get so mad man. You'll blow away 405x6 next time for sure! You'll get 8 reps and then blast out another set. I know you will :D

Glad to see your still killin and you still got a descent workout despite the rush! Good job man!

Stay Strong and Have Faith,


MatT~

[ice2003]

Ah don't get so mad man. You'll blow away 405x6 next time for sure! You'll get 8 reps and then blast out another set. I know you will :D

Glad to see your still killin and you still got a descent workout despite the rush! Good job man!

Stay Strong and Have Faith,


MatT~

lol Well, you're faith is greater than mine. Thanks for the encouragement, though!

[matt1990]

You've got to have faith in yourself pal. I look at the weight and say I'm going to get it and usually I do, but if I don't I at least budge it! Then next time I KILL IT!

That's what your going to do next week :D

MatT~

[Big Sky Guy]

Good work on the 405!

[ice2003]

10-27-08
Weight = 191.6

Supine DB Bench
70x10
85x12
90x6
65x14
Felt really good.

Full ROM Pull Ups
bwx13
bwx9
bwx7

BB Military
95x8
115x8
115x5
Meh.

EZ Sculls
95x8
95x6
75x12

[ice2003]

Good work on the 405!

Thank you sir!

[ice2003]

10-30-08
192.4

Incline DB Curls
35x8
45x13
50x8
35x17

Nautilus Leg Press
270x8
340x6
400x8
400x6
290x20
Anyone know where I can get some good squat shoes that don't look rediculously dumb? I can't squat in my present shoes, and they won't let you squat with no shoes on.

RDL's
245x8
295x9
305x7 PR

RG EZ Curls
70x12
80x5

Ab work

[matt1990]

I were air skate shoes for everything I do lol! They work like a charm brohah manly man!

MatT~

[ice2003]

11-1-08
Weight=192.8

Incline BB Bench
145x5
185x7
195x4 help on 4
145x13

Full ROM CG Chins
bwx13
bw+10x9
bw+10x7

Full ROM Dips
bwx13
bwx11
bwx11

DB Laterals
30x13
30x12

Weight is going up :-)

I have also incorporated sprints into my training. 3 days a week, usually on Sun, Tue, and Thur. I love em.

[ice2003]

11-3-08
Traditional Deads
245x8
295x6
345x5
405x5
Well frick, I'm stuck. My friend said i had good form, but halfway up, my hips started to rise. Back was till at a 45º, started at around 60º. So, I am going to start doing rack deads again. Thoughts?

EZ curls
95x10
100x6
75x18

45 DB Hypers
75x14
75x10

DB Hammers
45x13
50x7

Hip Adductors
170x19
170x13

Abductors
220x21
220x16

Abs

[ice2003]

11-5-08
Weight = 196.0 :-0!

Incline DB Bench
50x8
70x13
75x8
55x14

Full ROM Pendlay Rows
155x12
165x11
175x8

V-Pushdowns
190x14
200x8
160x12

CG UH Pulldowns
210x10
220x6
230x3

[ice2003]

11-9-08
Weight = 193.6

Strict BB Curls
65x10
100x7
105x5
75x20

BB ATG Squats
185x8
215x5
245x8
265x5
175x17

RDL's
255x8
295x10
305x8

[ice2003]

11-12-08

Supine DB Bench
70x8
90x9
90x6
70x12

EZ Sculls
95x8
95x8
75x11

BB Military
95x8
115x7
125x4

Full ROM Pull ups
bwx13
bw+10x6
bwx6

Workout was so-so. I had one meal in me before the lift, so that could've affected me.

[ice2003]

11-16-08
Weight = 194.0 lbs

Below Knee Rack Deads
275x8
315x6
365x4
405x6
425x4

GM's
155x12
175x7

Incline DB Curls
35x5
50x9
50x7


Abs and some other random crap.

[matt1990]

Looking good in here mah man. How you been as of late? Numbers are getting up there most defantly and your deads are coming along nicely!

MatT~

[ice2003]

11-17-08

Incline BB Bench
135x5
155x5
185x7
195x4 help on 4
135x13

CG Full ROM Chins
bwx5
bw+15x10
bw+15x8
bwx8

Full ROM Dips
bwx15
bw+15x10
bw+15x8

DB Lateral Raises
30x14
30x12


11-20-08

Nautilus 45 Leg Press
290x8
340x6
410x8
430x6
300x20

45 DB Hypers
75x14
75x12

EZ Curls
80x6
95x11
105x5 help on 5
75x17

3 sets of hanging abs


11-23-08
Supine BB Bench
155x8
195x3
215x5
225x2
165x13

Seated Full ROM DB Press
45x5
55x10
60x5

EZ Sculls
80x5
95x12
105x7

[ice2003]

11-26-08

Sumo Deads
245x8
295x6
345x4
385x4
385x3

Strict BB Curls
75x8
100x8
105x5
75x20

GM's
135x6
165x9
175x7

Pendlay Rows
175x10
175x8

3 sets of abs


11-29-08
Weight = 192.2
Incline BB Bench
135x5
155x5
185x8
195x4
145x14

Full ROM Dips
bw+10x14
bw+20x11
bw+30x10

WG Pullups
bwx12
bw+10x9
bw+20x6

R DB Flys
20x14
20x12

[ice2003]

12 - 4 -08
Weight = 193.2

Supine BB Bench
135x5
165x5
195x4
215x7
225x3
165x14

BB Military
95x5
115x8
125x4

EZ Sculls
80x8
100x10
105x7
80x16

RCG Chins
bw+10x10
bw+20x6
bw+30x3

[matt1990]

Good to see you back Ice! Nice job on the benching and skullcrushers bro. I hope you had an enjoyable/blessed time over the holidays bro.

MatT~

[ice2003]

Good to see you back Ice! Nice job on the benching and skullcrushers bro. I hope you had an enjoyable/blessed time over the holidays bro.

MatT~

Thanks man! I had a great break, but already can't wait for the Christmas break. Finals are going to be rough.

[ice2003]

12-6-08
Weight = 193.2

Traditional Deads
245x8
295x6
345x4
395x1
425x1
445x1 PR... back rounded somewhat, though. I will work on this.

EZ Curls
80x8
95x11
105x5 help on 5

GM's
135x6
165x10
175x8

Abs


12-8-08
Flat DB Bench
70x8
90x10
95x6
95x5

V Pushdowns
200x10
200x7
200x6

CRG Pulldowns
220x9
230x6
230x5

Seated DB Press (Full ROM)
50x5
60x8
60x6