fufu

what happens when you only eat three meals in a day?
you lose 4 lbs.

weight was 204.5 lbs this morning

I'm going to workout today then take a week off because my best friend is coming back from his Army base in Deutschland for a couple weeks. Now I have to keep up w/ his new found alcoholism.

It will take focus and utter determination.

fufu's 1337 Journal

Your diet will set you free.

DOMS

Just think, you only 4.5 pounds away from quality sex!

How long were you only eating three meals?

fufu

Just one day, got up late, went to bed early so there wasnt much time to eat and I skipped my last meal because I was too damn tired. I usually never ever do that, but the bed looked to good to pass up at the time.

especially after a nice relaxing pool/stretch session outside.

fufu's 1337 Journal

Your diet will set you free.

Brutus_G

Man i hate that i didnt eat 2 of my meals and was active as hell and i lost 1.5 pounds|! WTF!

"I could feel his muscle tissues collapse under my force. It's ludicrous that these mortals even attempt to enter my realm."-Mike Tyson "If your gonna beat me it's not because you out worked me."-Layne Norton

katt

How I can relate to that - I just returned from a 2 day'er out of town and didn't really coordinate my eating ... So I get home and step on the scale and I'm 3 pounds lighter...crap!

DOMS

You lost 4 pounds in one day?! Are you an ectomorph?

shiznit2169

Looking at his pictures, i would say he is. It's not hard for us ectomorphs to lose weight. If i miss even one meal for a day, i'd lose 2-3 pounds. I remember a while back when i went to Canada for a small vacation and only ate 3 meals all day and partied my ass off only to weigh myself the next day and i went from 193 lbs to 187 lbs. I quickly gained it back within a week though. It sucks to be an ecto and have to really watch our diet carefully but at the same time the cutting phase will be easier.

My Journal

fufu

Totally. I was one lanky skinny mofo before I started training. I am still lanky though. Long finger/toes/arms/legs/skinny wrists etc.

fufu's 1337 Journal

Your diet will set you free.

Bakerboy

What up pussy cat? Meow.

No strength within, no respect without - Kasmiri Proverb

fufu

Today's workout -

total body

flat bench press -
warm up
2x8 at 205 lbs PR

chin up ladder -
1,2,3,4,3,2,1 scheme
couldn't even make it 1 round. on the last '2' I only made it 1 1/2. Last rep was 20 second negative.
15 total chins

seated overhead press machine -
2x6 at 209 lbs PR

leg press -
2x20 at 355 lbs

I wanted to do belt squats but I couldn't find the weight belt.

low cable neutral grip rows -
3x12 at 200 lbs PR

pull throughs 1 second isometric at bottom-
2x10 at 205 lbs PR

olympic bar curls -
1x6 at 110 lbs PR

overhead cable two-handed elbow extension -
1x12 at 130 lbs PR

leg extension -
1x20 at 240 lbs

seated leg curl -
1x10 at 225 lbs

pool/stretch

yay.

The ROM in my hamstring stretches can increased alot in the past three weeks of stricter stretching. I can put my leg straight out 90 degrees from my body and touch my chin to my thigh now.

Leg extensions may be a PR but I don't feel like searching through my journal to find out ATM.

Time for a week off. It might end up being 4-5 days off, but time off non the less.

fufu's 1337 Journal

Your diet will set you free.

fufu

having a good/meh day.

Filled out my paper work for my jorby job today to train those kids.

weeeeeeeeeemeow

fufu's 1337 Journal

Your diet will set you free.

P-funk

when does that start?

http://pwtraining.blogspot.com/.....come and see what is on my mind!

http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog!

Optimum Sports Performance

"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

Bakerboy

I wanted to do belt squats but I couldn't find the weight belt.

That's because I stole it and will be selling it on Ebay..."Fukison PR belt"

No strength within, no respect without - Kasmiri Proverb

fufu

Probably in a week.

fufu's 1337 Journal

Your diet will set you free.

fufu

wahhh!!! When do I get a new one?

I hope it re-appears. Sometimes stuff just disappears and then shows up randomly in that gym.

fufu's 1337 Journal

Your diet will set you free.

Brutus_G

Dam 240 leg extensions!

"I could feel his muscle tissues collapse under my force. It's ludicrous that these mortals even attempt to enter my realm."-Mike Tyson "If your gonna beat me it's not because you out worked me."-Layne Norton

P-funk

have you decided what you are going to do with them? are you going to do a functional movement screen to assess their current level of postural control and movement proficiency?

http://pwtraining.blogspot.com/.....come and see what is on my mind!

http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog!

Optimum Sports Performance

"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

fufu

Absolutely. I want to see where they are before I start loading the weight.

I'll just start with the basic stuff, bench/squat/deadlift(they have a trap bar)/chins/rows with just the bar. Work on whatever mobility issues need to be addressed.

I hope they haven't trained with weights before because if they have there is a good chance they have developed bad habits.

I may some some olympic stuff, but just start out with a stick.

Probably need to some some specific shoulder and hip stuff. I had thought about it alot before, but I sort of forget where I was.

They guys are alledgedly pretty dedicated guys, especially one of them says my old coach.

fufu's 1337 Journal

Your diet will set you free.

fufu

What are some good assessments?

I got:
overhead squat -see how well they stabilize and keep the shoulders back, look for eversion of the feet, see how well they can maintain an arch throughout the spine, see how their knees handle through the ROM, see how much their posterior chain kicks in to sit back

Supine row - see how well there scapular retractors are strengthened

I know I have others, but I can't think of them right now. Any you suggest?

I figure I will spend most of the time fixing all their imbalances and getting them so they can be safer throughout all movements.

fufu's 1337 Journal

Your diet will set you free.

P-funk

the overhead squat is good. make sure that feet are pointed straight ahead and are shoulder width apart. have them take their shoes off. there is more to look at than just the heels....knees...which way to do they move, ankles, which whey do they move...hips (are they shifting?), what about trunk angle in the aquat. what about the pelvis? is it tilting? then, you have to correct those problems.

don't teach the olympic lifts unless you are 100% confident that you know how to execute them and how to teach them. just use plyos.

Assess whether they can get into the athletic position. How does it look? Joint angles, etc..From there, teach getting into that posisiont, isometric holding in that position and then a counter movement squat with med. balls. never go to spinal loading until they can hit this position, hold it and then do it with med. ball or DBs.

planks are a good assessment.

set up a template and put them in groups depending on what they need (from their assessment). Have remedial work, etc..

http://pwtraining.blogspot.com/.....come and see what is on my mind!

http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog!

Optimum Sports Performance

"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

fufu

^Thanks, all good stuff. I will take it all into consideration.

There will only be 4 guys, so there won't be a need for grouping. 4 is a good number because I can really work with them individually alot easier.

btw this is a little off topic, but I was wondering about it.
If you are an endurance athlete do you ideally want to have a minimal amount of muscle mass? Because wouldn't more muscle mass mean more oxygen deliver to it throught the body, therefore you would gas quicker? I know there are other variables that are probably more important, but I was wondering.

fufu's 1337 Journal

Your diet will set you free.

goob

Good luck you spindoctor: more PR than a publicity company. It won't take you long to show those young whipper snappers the error of their ways.

fufu

^ As long as I am fixing them more than I am screwing them up.

Only joking.

fufu's 1337 Journal

Your diet will set you free.

AndrewSS

youre such a stupid little bitch... but i love it.... sean and i are going on a date to the tool concert... arent you jealous

Height: 5'11" | Weight: 155lbs
Bench: 175lbs | Deadlift: 265lbs | Squat: 235lbs

P-funk

4 is a great number.

I'll be writing more blog entries about youth strength and conditioning so stay tuned for that.

depends on how much muscle you are talking about. i mean, if you look at the elite marathon runners and cyclists, they are all lean and have muscle. granted they are lighter and skinnier and not built like a bb'er or anything. but, their muscle to fat ratio is very good.