Strength Training
for Athletic Success and a Healthier Lifestyle
2012
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BACK TO THE GYM WEIGHT TRAINING DOCUMENTARY Some history of this documentary November December January-Februay March 3/2001 I've found that I've had a little more time to devote to working out in the last couple of weeks, and have been eating like crazy to gain weight. My weight hit 223 today, and I've been eating about every 3 hours until I'm full, and am taking creatine 3x/day. With the weight gain I've found that my lifts have gotten alot better as well. I bench pressed 315x5, 360x1, then 225x20 during my workout today, and had a great tricep workout doing wide dips with an 80lb dumbell on my legs. March 6/2001 Weighed in at 224 today, and my belly is looking a little chubby! Getting stronger though! I shoulder pressed the 120lb dumbells for 2 reps, and let me tell 'ya, they were tough... I had trouble gaining weight for awhile, but I've been eating everything I can, including alot of ice cream and other junk foods. Now that the weight is on the rise I'm going to change my diet to little bit less carbs, and alot of protein, so that I don't get too flabby for summer. March 19 Weight up to 227, and the belly is getting a little flabby.... I think concentrating more on my legs in the last month has helped me gain some weight. I haven't squatted super heavy yet as i'm still having problems with my lower back, but I'm doing reps of 5 with 315, and leg pressing up to 800lbs for 6 reps. March 26 Weighed in at 230, but ate 3 long johns(pastries) and a sticky bun and 3 glasses of water before my workout. The carbs and sugar in the pastries gave me a big kick in the gym on back and shoulders tonight as I shoulder pressed the 120lb dumbells for 8 reps. That was the best I have ever did, and I was happy to finally bypass a personal best of mine. Here's a sample of my back/shoulder workout right now, not including the warm-up sets. Front Raises-- 40lb dumbells x 10 reps and 60 lbs x 8 reps March 29 Favourite weight training day. CHEST AND TRICEPS, and today we gave it our all to be sure. I brought my camera to catch up on some pics for this documentary, but got so into the workout I forgot to take pics. Here's what happened today: Bench Press-- 315 x 6, 350 x 3, 365 x 1, 315 x 6. April 2nd Shoulder Pressed the 120's for 10 reps for 1 set, then 8 reps, then 100's for 10. Most unbelievable shoulder pump(and burn) I've ever experienced. April 5th Bench Pressed 380lbs, but couldn't get 390 up. We did negatives with 405 and 425. I never realized how heavy 425lbs could be, but it was unbelievable, it would have crushed my ribcage for sure if Ken wasn't good at spotting. I turn 30 at the end of June, and hope to bench 400 by then, and it's looking like it should be close, as I feel I have a ways to go before I plateau, although it's getting harder for me to keep the weight on, as I weighed in at 227 today. I have to eat constantly to keep the weight up. My shoulders are still hurting from the last shoulder workout, so that may have hampered my bench a bit, so maybe I'll try 385 next week after a good rest. April 20 Took some measurements today. My chest was 50 ", both arms were 17 1/2, thighs -23 1/2, and my waist was 33 1/2 inches. I also weighed in at 232. Along with creatine I've been taking 19-Nor, but only have a couple of days of creatine left, but 2 more weeks of the 19-Nor.
MAY 3 Well, today was the day... I benched 400lbs!!! Well,sort of... I benched 395 first easily, then put 405 on the bar(4 plates per side), and was so close.... 2 fingers from my spotter lifting the bar at the lockout point. I would have probably got it if I wouldn't have benched the 395 first. The bad news was that I hurt my shoulder later on during my workout at the point where the pec muscle attaches to the shoulder. We were doing partial pauses with 225 and I guess the 405 must have been enough on the muscles. My apologies for the lack of updates, I've been busy building a new house (doing almost everything myself), and it's a much bigger undertaking then I thought, and I don't have much energy after building all day to get to the gym. May 13 I've only been to the gym once in the last week and a half, and it was only for a maintenance workout, as my time has been so limited lately. I was shocked to find that my weight had dropped from the almost chubby 232 I was a couple of weeks ago to 217lbs. Subsequentally, I feel alot weaker in the gym from this rapid weight loss, although it has to be just water weight.(don't forget, the body is made up of alot of percent water, can't remember the exact amount, something you can look up!!) May 16 Geesh... woke up this morning with awful stomach pain, and stepped on the scale at 210lbs. Went to the doctor, and it looks like my crohns disease decided to make an attack at me, resulting in the dramatic weight loss in the last few weeks. I can't even emphasize with how disappointing this is for me. It seems like I'm almost right back where I started 6 months ago, except that I have more muscle vs. fat than back in November. My arms shrunk to 16 3/4, chest to 47 1/2, but my waist is down to 31". Hey, I'm pretty much a RIPPED MESS!!!(my wife said I look like a "rail") The good thing is that I should be able to make a quick comeback from this as long as I get the crohns under control with the proper medications. I've already started today on prednisone which is a powerful cortico-steroid(no not the muscle building kind, although it does help put on weight). May 27th Well, I made my quick comeback and finally attained my goal!! My bodyweight is back up to 227lbs, and I finally benched 4 plates/side, 405lbs EASILY today!! The arms are back up to 17 1/2(not pumped), so all the weight I lost was just water weight luckily. It was a great feeling of accomplishment for me to bench press 4 plates, as it has been my goal for years. I won't update for awhile since my time in the gym in the summer will be limited as I put the finishing touches on my new house. My goal for my comeback was to bench press 400 lbs, and I'm fairly satisfied with how that went, and although I won't be competing in a powerlifting contest this year(due to the sore back), I may give some armwrestling training a try. I think the best thing about the last 6 months was that I proved that a person nearing 30 years old or even older can still accomplish new goals even after taking a few years off of training. I've has some setbacks in the last few months, but always found a way to rebound and train harder the next time in the gym. So many people say that they are too busy to get back into the gym or to even start a training program. Well, next time you think you're busy, check out my itenary for the last week: Sunday: Up at 5. Worked at 6:30 to 6:30 in paper mill. Had dinner at 7, played with the kids until 8:30 when they went to bed, then hit the gym until 10:00. Worked on the HeavySports website fixing some glitches in the domain transfer until about 3AM. I hired an employee to handle the day to day running of the company sales, as well as an order taking service, so all I need to do is the website updates and tech work. Monday: Slept till 11am as I worked nights. Worked on house for a few hours, had supper then went to work from 6:30PM to 6:30 AM. Tuesday Slept until 2:30, played with the kids, caught up on computer stuff(email, website updates, etc..), then back to work for night shifts. Wednesday: Slept 3 hours in the morning after work, went to the gym for a quick workout, then to the new house to hang drywall for the rest of the day until dinner. Had a town council meeting from 7 until 10(I'm a councilor for the township of Alberton, where I own 5 acres of property, and am building the new house.) Thursday/Friday/Saturday: Worked on the new house for pretty much the entire portion of these days, and didn't make it to the gym, but did manage a good arm workout at home with my dumbells and grip training equipment, some of which my buddy Ken Faragher did a fine job welding. Here's a final chart showing me at my former "best shape", then starting this "comeback" in November 2000, then my measurements while "pumped" at the end of May.
**Approximate maximimum lifts, as I wasn't about to injure myself by trying maximums in my first day back in the gym. 'Till next time...."Live Strong" and keep TRAINING HEAVY!!!!! Bill Morrison Some history of this documentary November December January-Februay
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