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  #46   ^
Old Wed, Aug-14-02, 07:42
Trainerdan's Avatar
Trainerdan Trainerdan is offline
Posts: 2,518
 
Plan: Zone
Stats: 255/242/230 Male 75 inches (6'3")
BF:21%/15%/8%
Progress: 52%
Location: Philly
Default weights and numbers

I use a mix of resistance. I use alot of dumbbells, some bodyweight moves, and I use some machines (Hammer Strength, LifeFitness, Strive, etc).

I will admit that I do a bad job of logging in my workouts here in my gym log, but I have a book for each month of my workouts. LOL. I guess the ones that have 5's in them don't seem to make it here. Just a coincidence I suppose. LOL.

When I am cutting I tend to use a few more machines than usual since I can go more for intenisty (negatives, stalls, etc.) and not worry about a spotter.

When I am on a mass/strength cycle, I tend to use more bodyweight + added weight moves, functional strength (sandbags, "old school" exercises, etc.), and free weights (power moves, etc) since I have the added caloric intake to justify those moves when adding strength/mass is my goal.

It's a personal thing. When I am cutting, I focus more on fat loss and cardio and keeping my nutrition/supplementation 100% on the mark. The weight training is to maintain what I have, and make progress as things get easy. I am also looking to avoid injury and give my joints a break when I cut, hence more machine work.

When I bulk, the nutrition is a bit more relaxed, and I place emphesis on my weight training. Cardio is at minumum levels, and I can put everything I have into my lifting.

That's what I have found works for me.
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  #47   ^
Old Sun, Sep-08-02, 09:18
aisha's Avatar
aisha aisha is offline
Senior Member
Posts: 132
 
Plan: atkins
Stats: 180/174/168
BF:17.4%
Progress: 50%
Location: HONG KONG
Default recent logs

Dan
was wondering whether you might reccommend some
cutting exercises which part of your book are they in Im a bit confused
cheers
richard
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  #48   ^
Old Tue, Sep-10-02, 20:46
Trainerdan's Avatar
Trainerdan Trainerdan is offline
Posts: 2,518
 
Plan: Zone
Stats: 255/242/230 Male 75 inches (6'3")
BF:21%/15%/8%
Progress: 52%
Location: Philly
Default cutting

Use the program for fat loss.

The exercises themselves don't cut, but the fact that you are doing them back to back and taking very little rest will assist in the fat loss process.
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  #49   ^
Old Thu, Jan-30-03, 15:06
Trainerdan's Avatar
Trainerdan Trainerdan is offline
Posts: 2,518
 
Plan: Zone
Stats: 255/242/230 Male 75 inches (6'3")
BF:21%/15%/8%
Progress: 52%
Location: Philly
Default Trainer Dan 2003

Well, bulking didn't go as planned.

I managed to peak at 235, but have since settled at 225. Lots has happened in life ... enough to sidetrack my off-season mass plan ... But now things have calmed (well, at least a little) and I have to look ahead and start to pull it together if I want to give a good show in late August (yes, I still plan to compete).

The next 4 weeks or so will be spent try to add a little more muscle to my frame before the slide into deep LC begins again.

If I achieve a low enough bodyfat % well before my target date, I may add in a short term bulker to pump things up again. We'll see.

I am back in touch with my bodybuilding buds, and we are doing some hanging out, and they are going to help get me ready ... as well as motivate me since they have been on stage before. Plus, they tend to call me names and that sort of thing.

I have well over 6 months to pull this off, and I am in decent condition now (pictures and measurements coming soon), so I have a little room to experiment in my preparation.

WORKOUTS

As far as workouts go, I am training 4x per week on weights ... cardio is 20 mins of moderate intensity work after weights.

The schedule looks like this:

Monday = Back Day
Pull-ups: 5 sets x 6-8 reps
Rows: 4 sets x 6-8 reps
Pullovers: 3 sets x 12 reps
Hammer Strength Rows: 3 sets x 15 reps
Shrugs: 3 sets x 4 - 8 reps

Tuesday = Chest Day
Bench Press: 5 sets x 6-8 reps
Incline Press: 4 sets x 6-8 reps
Flyes: 3 sets x 12-15 reps
Cable Crossover: 3 sets x 15 reps
Dips or Push-ups (alternate workouts): 3 sets x Failure

Thursday = Leg Day
Leg Press: 5 sets x 6 - 8 reps (usually single leg press)
Hack Squat: 4 sets x 6-8 reps
Leg Extensions: 3 sets x 12 - 15 reps
Romanian Deadlifts: 4 sets x 6-8 reps
Leg Curls: 3 sets x 12 - 15 reps (usually seated or standing)
Calf Raises: 3 sets x 12 - 15 reps (usually standing0
Wall Squats: 3 sets x Failure

Friday = Arm Day

OK, arm day is a bit funky. I train them using supersets, since they got beat up by heavy work early in the week on chest and back days.

SUPERSET #1: 3 sets through, full rest between supersets, 6 reps of each exercise ... Close grip bench press --> Skullcrushers --> Close grip bench press

SUPERSET #2: 3 sets through, full rest between supersets, 6 reps of each exercise ... Barbell Curl (usually the EZ bar) --> Reverse Curl --> Barbell Curl

On Wednesdays, and sometimes Sundays, I will do cardio and abs. I do 20 mins moderate cardio followed by abs ... 4 sets for uppers, 4 sets for lowers, and 2 sets for obliques.
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  #50   ^
Old Thu, Jan-30-03, 15:22
Trainerdan's Avatar
Trainerdan Trainerdan is offline
Posts: 2,518
 
Plan: Zone
Stats: 255/242/230 Male 75 inches (6'3")
BF:21%/15%/8%
Progress: 52%
Location: Philly
Default My diet

My current diet plan looks like this:

7 am: 2 packs oatmeal, 2 scoops protein, 4 tabs Ultra 40, 4 tabs of Mass Amino

10 am: Protein Shake (Infusion), plus 1 T. heavy cream, 4 tabs Ultra 40, 4 tabs Mass Amino

1 pm: Lunch (usually a family sized tuna bag and 2 pieces of fruit)

4 pm: Protein Shake, plus 1 T. heavy cream, 4 tabs Ultra 40, 4 tabs Mass Amino

6 30 pm: Workout

7:30 pm: Isopure

8:30 pm - 9:30 pm: Dinner (30 - 40g protein ... usually chicken or red meat), plus lots of veggies ... and 4 tabs of Ultra 40 + 4 tabs of Mass Amino. For dessert, another serving of fruit (strawberries or melon usually)

Before bed: 4 caps ZMA, 10g L-glutamine, 4 tabs Ultra 40

Weekends are cheat days, which means I can have what I want as long as I get my protein in.

I am using this diet until March, which is when I will start the slide down into CKD land. I should be at CKD in May.

Here is how I plan to do it:

Calories will be bodyweight x 14, Protein will be set at bodyweight x 2, Carbs at 200 grams, Fat is the remaining calories

Week 1: 200 carbs per day
Week 2: 180 carbs per day, add 5 grams fat & 8 grams protein
Week 3: 160 carbs per day, add 5 grams fat & 8 grams protein
Week 4: 140 carbs per day, add 5 grams fat & 8 grams protein
Week 5: 120 carbs per day, add 5 grams fat & 8 grams protein
Week 6: 100 carbs per day, add 5 grams fat & 8 grams protein
Week 7: 80 carbs per day, add 5 grams fat & 8 grams protein
Week 8: 60 carbs per day, add 5 grams fat & 8 grams protein

As far as thermogenics go, here is how I plan to do that:

March: E/C stack, Green Tea, CLA
April: NYC stack, CLA, Fish Oil
May: NYC stack, CLA, Fish Oil, thyroid support
June: Thyroid Support, Yohimburn, Beta3 Stimulator, CLA, Fish Oil

Well, there it all is ... Measurements and pictures coming ... as are my workout logs ... Stick around, it should be fun.
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  #51   ^
Old Sun, Feb-02-03, 18:15
Trainerdan's Avatar
Trainerdan Trainerdan is offline
Posts: 2,518
 
Plan: Zone
Stats: 255/242/230 Male 75 inches (6'3")
BF:21%/15%/8%
Progress: 52%
Location: Philly
Unhappy Ground Zero

Well, I took measurements and bodyfat and all that ... I hate coming out of "off-season" ... Anyway, I didn't expect much ... And I am kind of embarrassed to post the picture, but I assure you that big changes lie ahead.

2/3/03

Weight: 225 lbs.
Height: 6'3" (75 inches)
Bodyfat: 14.9%

Neck: 17"
Upper Chest: 43"
Lower Chest: 42"
Shoulders: 53"
High Waist: 36.5"
Waist: 36.5"
Hips: 42.5"
Right Thigh: 26"
Left Thigh: 25"
Right Calf: 16.75"
Left Calf: 16.5"
Right Arm: 14" (cold) ... 15.5" (flexed)
Left Arm: 13.75" (cold) ... 15.33" (flexed)

Abdominal skinfold: 21 mm
Thigh Skinfold: 19 mm
Chest Skinfold: 10 mm

So there it is ... Things can only get better for me at this point, so it's full speed ahead.

Here's the picture:
Attached Images
File Type: jpg flexshot203.jpg (25.3 KB, 57 views)
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  #52   ^
Old Mon, Feb-03-03, 18:57
hereigo's Avatar
hereigo hereigo is offline
Senior Member
Posts: 113
 
Plan: ckd
Stats: 182/163/150 Female 5'4"
BF:
Progress: 59%
Question

Hey welcome back!!!
Sorry to bother you with a stupid question...but i was wondering if it makes a difference on which direction u go on the elliptical..more in calories than anything else.
PS good luck!!! i will be around later
Lee
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  #53   ^
Old Tue, Feb-04-03, 06:54
Trainerdan's Avatar
Trainerdan Trainerdan is offline
Posts: 2,518
 
Plan: Zone
Stats: 255/242/230 Male 75 inches (6'3")
BF:21%/15%/8%
Progress: 52%
Location: Philly
Default hmmm

Hi Lee!

I never tried to experiment with it, but I don't see there being a difference in the calorie burn.

Hope things are going well with you!
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  #54   ^
Old Tue, Feb-04-03, 22:50
hereigo's Avatar
hereigo hereigo is offline
Senior Member
Posts: 113
 
Plan: ckd
Stats: 182/163/150 Female 5'4"
BF:
Progress: 59%
Talking

hey your PM box is full..come chat if u want, if not i will chat w/ u tomorrow at 9>
Lee
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  #55   ^
Old Wed, Feb-05-03, 21:24
hereigo's Avatar
hereigo hereigo is offline
Senior Member
Posts: 113
 
Plan: ckd
Stats: 182/163/150 Female 5'4"
BF:
Progress: 59%
Default

Hi would u happen to know where i can get some really good articles on creatine and its enhancing effect in sports?? (looking sheepish)
I would really appreciate it..sorry i am being a pain in your gym log
Lee
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  #56   ^
Old Fri, Feb-07-03, 16:55
Trainerdan's Avatar
Trainerdan Trainerdan is offline
Posts: 2,518
 
Plan: Zone
Stats: 255/242/230 Male 75 inches (6'3")
BF:21%/15%/8%
Progress: 52%
Location: Philly
Default some info

Here's a link where I keep my info on creatine. It lists some studies, but you'll have to wade thru some reading first.

Creatine info
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  #57   ^
Old Sun, Feb-09-03, 11:38
Trainerdan's Avatar
Trainerdan Trainerdan is offline
Posts: 2,518
 
Plan: Zone
Stats: 255/242/230 Male 75 inches (6'3")
BF:21%/15%/8%
Progress: 52%
Location: Philly
Default Sunday, 2/9/02

Wow, what a week it's been. Full of highs and lows ... but, I am back in the gym and ready to go ... My work schedule has changed, so now I have time to get to the gym on Sundays.

Today I did chest, with some cardio at the end ...

Decline Bench Press : 10 reps at 90 lbs, 2 sets of 8 reps at 180 lbs, 6 reps at 240 lbs, 4 reps at 270 lbs. Need to increase the weight on the last 2 sets.

Incline Press : 10 reps at 100 lbs, 8 reps at 150 lbs, 6 reps at 180 lbs, 4 reps at 250 lbs. Barely got the 4 reps. Will increase to 253.5 next time.

Dumbbell Flyes : 3 sets at 50 lbs. Got 7 reps, 7 reps, took a longer than usual rest, and got 12 reps on the last set.

Push-ups : 3 sets of 10 reps.

Cardio Work : 15 minutes of walking on the treadmill. 3.5 mph at a 5.0% incline. Burned 149 calories, Covered .87 miles.

Stretched, cooled off, and drank my Isopure ... then I went home.
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  #58   ^
Old Wed, Feb-12-03, 15:08
Metaldude7 Metaldude7 is offline
Registered Member
Posts: 38
 
Plan: None
Stats: 200/195/195
BF:
Progress: 100%
Default

Dan,
As a fellow gym rat I'm a little confused and just wanted to clarify your poundages. I saw the 90 pounds for your decline warmup - trying to picture someone putting 2x10 + 1x2.5 on each side of a olympic bar threw me a bit. Maybe I'm lazy, but I tend to do my warmups with as few plates as possible and then for my work sets I get really creative with the plates (I have 1.25 pound plates so I can do some micro-loading).

Picky, I know, but since I'm heading into the gym for my workout tomorrow morning I wanted to ask this so my karma could be at peace (don't you just hate it when your karma isn't there when you need it?).
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  #59   ^
Old Fri, Feb-14-03, 16:13
Trainerdan's Avatar
Trainerdan Trainerdan is offline
Posts: 2,518
 
Plan: Zone
Stats: 255/242/230 Male 75 inches (6'3")
BF:21%/15%/8%
Progress: 52%
Location: Philly
Default Hey hey

When I list my poundages, I don't include the bar, if a bar is involved. It's just easier for me that way.

So, add 45 pounds to all of my lifts on the decline bench press.

The Incline Press is a machine, and the rest are pretty self-explaintory.

Nice to have fellow gym rats around ... Stay cool.
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  #60   ^
Old Mon, Feb-17-03, 20:14
Trainerdan's Avatar
Trainerdan Trainerdan is offline
Posts: 2,518
 
Plan: Zone
Stats: 255/242/230 Male 75 inches (6'3")
BF:21%/15%/8%
Progress: 52%
Location: Philly
Default Sunday 2/16/03

Today was a delts day.

I have been so on-and-off with my training recently ... I work in a new place now, and have alot of things to straighten out there. It's taking alot of my time and energy there, but the pay is much better.

Everything is starting to fall in place, so I will at least be able to get some sort of regular daily schedule where I can fit a regulated eating plan into it (now that I actually have that sort of time at work), and a regular exercise plan (now that my days end at around the same time everyday). It should make things easier.

I have been getting to the gym 2 - 3 x per week recently, and need to get that up if I plan to make any sort of progress. As it is, I am just maintaining what I have and it's not making me happy.

Alot has been going on with me over the past few months, and for whatever reasons (stress, financial problems, etc) I made some decisions in my personal and professional life that set me back a little ... now it's time to move ahead.

Anyway, my workout looked like this:

Machine Military Press : 10 reps at 50 lbs, 10 at 100 lbs, 8 at 120 lbs, 6 at 150 lbs.

Seated Dumbbell Shoulder Press : 10 reps with 35 lb. dbs, 8 reps at 50 lb. dbs, 6 reps at 65 lb. dbs, 4 reps at 75 lb. dbs. Need to increase next time.

Cable Side Raises : 3 sets of 6 reps at 30 lbs.

Ground Base Shrugs : 10 reps at 90 lbs, 8 reps at 180 lbs, 6 reps at 270 lbs, 4 reps at 360 lbs.

Cardio : 15 mins elliptical, mod intensity, 148 calories, .69 miles

On a fun note (if anyone is actually still reading), I spent last night in the penthouse at the Ritz-Carlton here in Philly. It's a long story, but a good way to spend the blizzard that we are having here right now. Pimpin' ain't easy. LOL. Just kidding. Nothing like that, but still a fun time.

Last edited by Trainerdan : Sun, Feb-08-04 at 18:10.
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