jaim91

Hey Adrian!

I know this is really random, but you are the first person I thought of when my friend told me this: Extreme fitness has purchased ALL the bally's in the GTA, and are going to close a bunch of them down because they're not making enough money. It may not effect yours because it's in a pretty good location, but be on the look out just in case

P.S. Popeye's bought Sports Nutrition Depot...what is this world coming to!?

Ms. O...HERE I COME! (6 years...?)

BulkMeUp

Thanks DD!

BulkMeUp

Hey Jamie!

Well, a while back 'Bloor Valley Club' baught all the Bally gyms. I guess they sold or got baught by Extreme Fitness since then. But yeah, i dont think the one i go to will close. They are doing well and are pretty busy.

I figured something was going on. I was there a few weeks ago and asked about something i saw on their website and the guy said that the web site and they are not 'together' anymore.

BulkMeUp

DL's - [wu - 155x5, 205x4, 255x3] - 300x6,5,5,5
high Leg press - 320x9,8,8,8
Front Squats - 100x10,10,9,9
BB Stationary lunges - 85x 12/12, 12/11, 12/10, 10/10

BulkMeUp

BB Bench - [wu - 95x5, 115x4, 135x3] - 180x6,6,6,5
BB OH press - 95x8,8,8,8
RG Seated Cable rows - 145x10,10,9,8
Dips - bw+25 X12,12,10,7
EZ BB Curls - 90x8,7,6
DB Hammers - 40x 9/9, 8/8, 7/7
DB Curls (dropset) - 12,12

Time - 90mins

Average wo. got stuck at bench at the same point. Been doing these weights on bench since the beginning od the routine and have yet to break through. Got to max rr on OH press. This time i tried breathing at the top and bottom of the movement which might have left me less fatigued. lost a rep on cable rows, but did them with a slower tempo than previously. Dips were mixed results. Lost a rep on 2nd and 3rd set of curls, but did well on hammers with 40's. Almost didnt want to do the curl dropset, but pushed through anyway.

Not a very enthuastic wo. Thinking about skipping a wo next week. Back was a bit sore after this wo. usually i dotn feel any soreness (upper or lower) until the next day. So that was a bit strange.

Malley

That bench will be around 200 for 6 really soon huh?

www.crossfit.com

BulkMeUp

I'm hoping. It been at that weight since the beginning of this routine.

BulkMeUp

ATG Back Squats - [wu - 115x5, 145x4, 175x3] - 210x6,6,6,6
Leg press - 375x8,8,8,8
RDL - 220x10,10,10,9
Single leg ext - 70x 12/12, 12/11, 11/11, 11/11

Time - 80mins

DontStop

ahh my double leg extension is only 80 haha
your one leg demolishes me haha

You know, the Nazis had pieces of flair that they made the Jews wear.

BulkMeUp

Supported T-Bar rows - [wu - 35x5, 65x4, 80x3] - 110x6,6,5,5
NG Pulldowns - 165x8,8,8,8
NG Low incline press - 55x10,10,9,9
Chin Up's - bw X11,8,8,6
DB OH Tri extn - 75x8,8,7
EZ BB Skull crushers - 65x8,7,6
Pushdowns (dropset) - 12,12

Time - 90mins

Was chatting a bit with this woman who works out at the gym who says she was a pro BBer. She is pretty strong from the weights i have seen her move. So she was giving me some tips

she: You are strong I've seen the weights you do when you were doing squats the other day.
me:yeah, i try
she: your weights are good. just go down upto parallel
me:well, from what i read going only to parallel puts more stress on your knees.
she:i dont go all the way down as i go off balance a bit.
me: ah. i guess that would mean that your posterior chain is weak and your heels come off the floor when you go down?
she: (i dont remember her reply)
she:well the weights you move are good. I've seen most other people *shakes her head*
me: i gotta work them i need the size.
she: well you know whats best for putting on weight?
me: what would that be?
she:bananas!
me: oh?
she:yep just blend some bananas and have them before you wo.
me: i eat a banana everyday before my wo. but if i blend them in the morning will they stay good until later in the day?
she:blend them and put them in the fridge at the office. Dont have that artificial stuff (pointing to my shake) because when you stop having it you will get fat.

---------------------------------------------------------------------------

Been sooo busy at the office the past couple of days ->

BulkMeUp

First time I've gotten to that weight. took a lotta work

DontStop

Haha Well i dont know what my max weight is but for me to do 15 reps i can only do like 80.
I should test my max tonight

You know, the Nazis had pieces of flair that they made the Jews wear.

Malley

From my experience I try not to listen to competing bodybuilders whenever it comes to weight training, seems to me they really dont have that great of form. I know a few that compete and you ought to see their bench and pulldowns! Ridiculous! Suprised their back hasnt gave out yet! Besdies on your squats do whats comfortable for you, to each is definitly own whenever doing certain compound lifts. If going below 90 is comfortable do so, a better range of motion is always best if its pain free! Well maybe not always, but most of the time!

www.crossfit.com

Tom_B

LOL it's amazing how stupid some of the 'professionals' can be! I do the exact same thing you do, if someone ever comes up to me and starts talking about that shit, I just go along with what their saying to humor them. I'll never forget the day that my gym owner told me that for one day each week I should be eating nothing but apples to 'cleanse' my system, and becuase apples apparently have EVERY SINGLE nutrient and vitamin your body needs it's not actually starving your body

BulkMeUp

DL's - [wu - 155x5, 205x4, 255x3] - 300x6,6,5,5
High Leg Press - 340x8,8,8,8
Front Squats - 100x10,10,10,10
BB Split squats - 65x10/10, 12/10, 12/12, 12/12

Time - 85mins

DontStop - So how did the max test go?

Double D - I totally agree with you. A lot of those big guys do shitty wo's. She was there again last evening with her training buddy. They were doing squats on the smith machine. I casually mentioned in the conversation that better not to use smith for squats as it takes you on a fixed plane, well unless someone has issues. Also the training partner was showing a movement that someone showed him. Doing split squats with the foot in front turned in I said i would never try that.

Tom_B - I do the same i just listen to humor them. She saw me last evening and asked if i did the banana shake. I said i cant remember to do extra stuff in the morning but i do eat a banana before every wo (along with my pre wo shake). Sounds like that woman in your gym has the intelligence of an apple!

DontStop

Gah i havent done my max test yet. I had no energy really yesterday. Stomach ache, headache, all that fun stuff.
I think i may next week much due to the fact im working all weekend.
I'll keep you posted

also, those look like some pretty impressive deadlifts.

You know, the Nazis had pieces of flair that they made the Jews wear.

BulkMeUp

Well, hope you feel better soon.

Thanks

BulkMeUp

So dextrose dosent seem like a popular supp that the stores carry and i dont feel like ordering online and paying for something which costs less than the shipping cost!

So I'm considering substituting it with ground quick oats. So meals around wo would be as follows.

item - cals | carbs | fat | pro | (complete pro)

M#4 -Pre wo (~5pm)
80g Oats 310 54 5 13
35g ON whey 145 3.5 1.13 27 27
1 banana (~7") 105 27 0 1
XPAND x2 (before and after wo) 44
TOTAL 604 84.5 6.13 41 27

Peri wo shake (~6-6:15 to 7:30-8pm)
70g Quick Oats 268 45 4.3 8.75
40g Skim Milk Powder 144 20.64 0.32 14 14
25g Dymatize IsoWhey 103 0 0 23.75 23.75
TOTAL 515 65.64 4.62 46.5 37.75
(Macros in relation to LBM 3.72 0.47 0.03 0.34)

M#5 - PWO Meal (~8:30-9pm)
75g cooked brown rice 83 17 0 1.9
100g veggies 40 10 0 0
2 tsp olive oil 90 0 10 0
85g Beef 126 7.3 3.75 21 21
2caps fish oil 20 0 2.3 0
TOTAL 359 34.3 16.05 22.9 21

Any thoughts?

Emma?

Malley

I see it just says Emma there so no no thoughts from me......haha. I am not one to be giving nutrition advice anyways, but rather taking it. Whats up BMU? Hope your weekend goes well.

www.crossfit.com

Emma-Leigh

are you having the expand this far out or is it just here for the hell of it? Reason being is that you want this ~ 45 mins before training....

Ok - When do you work out in relation to this? Is it from 6.15 to 7.30 that you work out? Or are these both PWO?

Quote:

M#5 - PWO Meal (~8:30-9pm)

Might want to increase carbs here...

I would change the above macro ratio's/ meal times slightly...

But in regards to the dextrose.... Candy.... Yes... seriously.... candy is just as good as dextrose (even better - cause it is tasty...).

Things like:
Pixie Sticks
Sweet-tarts
Spree
Smarties (the candy ones, NOT the chocolate ones)

Other things you could use would be pudding mix (ones where dextrose/ maltodex are the first ingredient... eg: I am currently using this stuff as part of my PWO mix on high carb days... tasty and nutritious...

Basically - you could do anything that has DEXTROSE, GLUCOSE SYRUP, CORN STARCH, MALTO as the first ingredient.. LOL - you could even try THIS:

BulkMeUp

Oh no, all input is welcome. Emma is our nutrition Godess, though

BulkMeUp

Well, yes i am having it that early. Before i started on Xpand, i would have my pre wo shake+banana just before leaving the office (~5pm) for the gym. I tried having Xpand along with it, but I thought it would be better to keep them apart. I guess I should have the shake+banana @~4:30 and the Xpand just before i leave at 5pm.

On an ideal day, I leave at around 5pm and by the time i get to the gym and get started it is ~6-6:15 and wo until 7:30-7:45. And then get home around 8-8:15 and have the regular xpand. M#5 is ~8:45-9. Then M#6 (250g cottage cheese+30g walnuts) ~9:45-10, which is a bit close but need to leave some time before bed else i cant sleep. And bed at 11pm.

I'll do that. Since I was eating all those cals in a short time (as explained above) i didnt increase them, but I'll increase them.

What would you suggest?

wow! all that yummy stuff! I should look for some. I'm sure i can find some.

p.s. that link shows bath soap and shoes, but I'm sure you dont eat those pwo, unless there is something you are not telling us I guess you meant the 'Food&Sweets' page. Some yummy stuff there!

BulkMeUp

BB Bench - [wu - 95x5, 115x4, 135x3] - 180x6,6,6,5
BB Oh Press - 95x8,8,8,8
RG Seated cable rows - 145x10,10,9,8
Dips - bw+25 X12,12,10,10
EZ BB Curls - 90x8,8,5
DB Hammer curls - 40x7/7, 7/7, 7/7
DB Curls (2/0/3) - 25x12,12

Time - 95mins

I took slightly longer than 2 mins RI and almost got the bar up for the last set/rep on the bench. I was able to rack the right side but missed the pin by about an inch on the left. After struggling for a sec or two, I had to rack that side on the lower pin. The problem is not so much arm strength as it is shoulder. After retracting my shoulders, my right shoulder stays firmly on the bench while repping. But the left one is a bit 'loose' and tends to move out of its grove and this makes some reps a bit wobbly on the left side. I guess i needs to focus more on the left shoulder.

Anyway, there was a guy who wanted the bench and asked to work in with me, but he was busy reading the newspaper to notice (he was one of those do-a-set/read-newspaper, repeat). By the time he noticed and came to help, i had already racked the bar at its lopsided position. Oh well, maybe next week I'll get that darn last rep.

The rest of the wo was as usual. OH Press did the same weights but with a lot less push press reps. Rows didnt improve. Dips got an extra rep. BB Curls lost a rep on the last set. Hammers more or less the same and switched dropset curls for slow tempo curls at the end. Even 25 DB's were hard at that point.
-------------------------------------------------------------------------

So this wo complets 8 weeks. I guess I've accumulated some fatigue on this high volume routine. But I'm going to give it another 2 weeks.
-------------------------------------------------------------------------

Found a bag of long grain white rice in the corner of the kitchen. Decided to make some the the past week to finish it up. Ooh .. missed the nice fluffy texture and sooo much less bloat!

Malley