2009-01-07T13:32:08Z Randall Gartman randall@randallgartman.com Copyright 2009, Randall Gartman SPHPBLOG plenty of time so I will see what happens..

For the last 12 weeks I have been training in the 4-6 rep ranges for about 2-3 sets. I have definitely become stronger and bigger using that system but it is time to move on to more traditional rep ranges - 7-10.


Here is my assessment -

Shoulders need work -
vastus medialis or teardrop in thighs need work
lower sweeps of hamstrings need work.
Chest is doing ok but it could be better.
Abs will look good when the dieting starts
arms look pretty good
back is pretty good
outside quads developing much better
calves - I have got pretty good size in them, considering genetics.
Traps grow without touching them

3800 calories -
1.5 gallon of water

I will keep you updated with my workouts
]]> http://www.stopbeingoverweight.com/sphblog/index.php?entry=entry070125-143604 2007-01-25T00:00:00Z 2007-01-25T00:00:00Z Stop Being Overweight News

Go check it out --]]> http://www.stopbeingoverweight.com/sphblog/index.php?entry=entry051015-214244 2005-10-16T00:00:00Z 2005-10-16T00:00:00Z
I will start posting my journal and pounds next week.

Right now I want to talk about my diet.

I am taking trioplex when I can't get a meal in right now. If anyone has any suggestions, please comment.

I don't want a lot of sugar. O -> transfat.

300-400 calories

20-30 grams of protein.

no more than 80 calories of fat - max 100 if there is 400 calories total.]]> http://www.stopbeingoverweight.com/sphblog/index.php?entry=entry050301-233324 2005-03-02T00:00:00Z 2005-03-02T00:00:00Z
I told you guys that I was going to switch this week.

What I mean by light and heavy is this.

Chest is compound movements so they are big heavy movements.7-9 rep ranges.

Shoulder was smaller movements. No overhead presses. Lateral raises and rear lateral raises.10-12 rep ranges.

Tri's were big movements like dips and closegrip benches.

My endurance is down but that is to be expected after lifting heavy for few reps.

Feels good to breathe real hard again.

After 6 weeks of this, I will start a periodization routine - very similar to the one I use in my book - the eMpowering Physical Mastery

food was good and water was good - I cut back some on calories and feel better. I really hate adding all the extra calories but I needed them while I was trying to add some size. I have only cut back 2 hundred calories or so. I might add them back if I feel weak under the bar.

That's all for now. ]]> http://www.stopbeingoverweight.com/sphblog/index.php?entry=entry050215-021703 2005-02-15T00:00:00Z 2005-02-15T00:00:00Z
Food was good and water intake was ok - about 1.2 gallon

My son was sick today and it scared me. He was sick this morning with 100 degree temperature - no big deal really but

after giving motrin and then tylenol, the temp only went up and it didn't stop till this evening.

the night ended up with us putting him into a cold shower because he went up to 104.3. We had 911 on standby. I am staying up most of the night to check on him because it really spooked me.

This strain of flu that is going around at his school is really bad. The nurse told us that over 1/3 of the school has been absent and they are thinking about canceling school for a few days to get the flu virus under control because it was spreading like wildfire.

No one has died but they have been really sick for several days. I hope no one else in our family gets it because we are really taking all the precautions to contain the virus known to mankind.

I will post again very soon]]> http://www.stopbeingoverweight.com/sphblog/index.php?entry=entry050210-235831 2005-02-11T00:00:00Z 2005-02-11T00:00:00Z