Thread: G's Log.

SATURDAY

SLEPT: 11:15pm-7:15am (woke rested & ready to go).

Meal 1 - 8:00am:10white,2eggs,3toast+PB(didn't fancy fruit)
Meal 2 - 11:15am:2nd breakfast+orange.
Meal 3 - .... food log .....
Meal 4 - .... not maintained...
Meal 5 - .... after meal 2.....
Meal 6 - ate well, but too busy to update log.

kCal: , (g protein. Avg g/meal + incomplete)

WATER: gal.

SORE: Chest (especially upper). Legs feel nothing from yeterday's mini workout. No surprise there I guess.

WORKOUT: None.

NOTES: Up early, but couldn't get motivated. Made industrial pooper-scooper from old saucepan first thing in the morning. No small task cutting and drilling into stainless steel! Back yard is now covered is fine gravel (looks like XL dog-litter box!) so needed heavy-duty scooper to keep it clean. Removed ½ of saucepan walls and drilled holes in base. It works perfectly!

Spent the rest of the day in front of TV or PC looking outside at the snow and icy wind. I finally got myself out there about 5pm, set-up the hallogen lights and installed cross-sections/addtional-supports between all joists. Finished about 10pm. Tomorrow I'm installing the surface. Woohoo!

SUNDAY

SLEPT: 12:30am-10:00am

FOOD LOG: Not maintained. Ate badly too. 3 meals and probably a dozen beers throughout the day! Bad!

kCal: ? At least 1,000 from beers though! Oops!

WATER: ?gal. Not enough!

SORE: Nothing. All good.

WORKOUT: None.

DECK BUILDING all day. Decided to install additional framing lumber around edges of deck (where it meets the fence and butts up to the house - too ½ the day!).
Then...
Removed 2x 8' sections of fence,
Installed appriox' 100sqr ft of decking boards,
Placed new cast iron outside fireplace on deck,
Re-installed previously removed fence sections,
And...
Huddled round fire w/wife, sipping Crown Royal and revelling in how cool it is to have a huge deck in our back yard! It's looking awesome already. It's going to be a work of art when it's finished.

Will complete decking installation next week, then move onto handrails. Should be completely done with outdoor projects in 2-3 weeks (tops!) then (finally) focus my attention inside (#1 project = build/install kitchen cupboards.

MUM visiting in May. Would like to have all ½ completed projects fully completed by then!

Sounds like a great Sunday !

Originally Posted by katt

Sounds like a great Sunday !

Yeah. Bit too much beer drinking really, but oh well. At least it wasn't snowing, raining freezing rain and howling icy winds!

This is definitely the wrong time of year to be building decks in Ohio!

MONDAY

SLEPT: 12:00am-7:00am

Meal 1 - 7:20am:10white,2eggs,2toast+PB,banana,mandarin
Meal 2 - 10:30am: pp & muesli(oats,dried fruit,seeds,milk)
Meal 3 - 2:10pm: PWO pp,2over-ripe bananas(blagh!),pretzels
Meal 4 - 4:10pm:1½toast+PB,2toast w/tuna&ff mayo,apple.
Meal 5 - 7:00pm:4oz chicken(dark/leftovers)stir-fry veg.
Meal 6 - 11:15pm:casein shake w/whey,nuts,berries,yogurt.

kCal: 3,729 (310g protein. Avg 36g/meal + incomplete)

NOTE: No food in house when I got home. Ate canned chinese veg w/dark chicken meat then went to grocery store. Spent remaining 4hours boiling veg, roasting beef...etc. Calories were OK up to the point I got off work, then it fell short a little. Oh well.

WATER: 0.95gal. Not enough in the evening though.

SORE: Nothing. All good.

WRIST PAIN: Still there, but only if I'm lifting/moving/holding something. Definitely a wrist twist injury from using straight bar for BB skullcrushers. I'm not doing that again. My wrist didn't like that at all! I wonder how long it'll be to heal. It's been sore since well before Xmas.


WORKOUT: LEGS-1 (?of6)
NOTE: Should be Upper Horizontal today but work colleague wants to do that one with me tomorrow. Doing Legs1 instead (used to be on Tusdays) becauseI haven't done it since 12/18 due to Xmas/NewYear holidays messing with schedule.

A) Warmup: 4mins on elliptical
- 1min fwd, 1min bckwrd (x2)

B) Core Warmup/Workout
- decline situps +throw/catch 6lb ball: 1x25 (easy)
- decline situps +6lb ball behind head: 1x25

1) Sumo Deadlifts (120sec RIs for sets > 250lb).
135lb:1x10
185lb:1x10
225lb:1x10
275lb:1x7 (no straps - R grip failing on 7. not bad!)
295lb:1x6 (w/straps - still needed regrip for #6. wtf!?)
320lb:1x3
Note: Damn! I thought my old PR was 315lb so I was delighted with 320lb 1x3. Updating this journal I realized that my old PR was 335lb. Doh! No wonder 320lb came up so easily!
1b) Bar Hangs: 1x60sec, 1x40sec.

2) Front Squats (arms crossed. heels on 10lb plates. only 3rd time doing these. - feeling more comfortable today)
135lb:1x10
155lb:1x10 (surprisingly hard)
175lb:1x5 (quit a little early - time is ticking)

3) Calf Press (standing - on hack squat machine)
450lb:1x25
540lb:2x15
630lb:1x15
Note: Got a pain in my foot last time I tried 630lb. Not today though. All is good.

WORKOUT NOTE: Nice enough. Enjoyable. Wish I'd remembered what my old Sumo PR was. I felt strong today. Could've done 340lb, I'm sure. Had to stop due to lunchtime time constraints.

Hey BigG!

How's things? Workouts looking inspired, as always! Glad you like the Front Squats, they feel more natural than back squats for alot of people i guess.

What's with the wrist? Maybe needs icing if there's some residual inflammation there causing you pain?

Nice job G! I know, those deads & squats take so long sometimes !!

Originally Posted by SamEaston

Hey BigG! How's things? Workouts looking inspired, as always!

Glad you like the Front Squats, they feel more natural than back squats for alot of people i guess.

What's with the wrist? Maybe needs icing if there's some residual inflammation there causing you pain?

- Thx!
- I wouldn't call 'em more natural but they're interesting. I can't do anywhere near the weight of a back squat, but I've only ever done 'em a few times now. Watch this space!
- Twisted wrist doing straight BB skullcrushers. Should've used EZ bar. It's more like an awareness that it's injured than a pain really. It'll be fine. I'm not worried.

Originally Posted by katt

Nice job G! I know, those deads & squats take so long sometimes !!

You got that right! More cardio than a cardio workout sometimes!

TUESDAY

SLEPT: 12:25am-7:20am (up late, cooked veg, tidied kitchen)

Meal 1 - 7:40am:10whites,2eggs,2toast+PB,banana,grapefruit
Meal 2 - 10:30am: pp & muesli(oats,dried fruit,seeds,milk)
Meal 3 - 2:15pm PWO pretzels,2bananas,whey(x2)
Meal 4 - 4:35pm:3toast+PB,pp,apple(whey=only protein@wrk)
Meal 5 - 7:30pm: chicken,broccoli,grn beans,collards,toms
Meal 6 - 11:00pm: casein shake w/whey,seeds,berries,yogurt

kCal: 4,240 (356g protein. Avg 41½g/meal + incomplete)

WATER: 1.3gal consistently throughout day. Perfect.

WHEY used too much today. Omitted to cook some chicken last night while cooking groceries. Got up too late this morning to cook some before work AND forgot to take some tuna with me. Doh!

SORE: Calves (just a little bit). That's all. Legs fine.


WORKOUT: UPPER HORIZONTAL w/partner. Timing: I go, you go.

1) DB Press
50lb:1x5 (warmup)
70lb:1x4
85lb:1x3
100lb:0 (miss - dammit!)
95lb:1x2 PR (Cool! rep record w/95lb DBs)
100lb:1x1 PR (Yay! Left arm did it 2x, right failed rep2)
then
75lb burnouts:1x12, 1x8, 1x7 (last rep or two spotted. fun)

2) One arm DB rows
75lb: R - 1x5
75lb: L - 1x5
95lb: R - 1x5
95lb: L - 1x5
110lb: R - 1x3½(R4 not to abs - same as last week)
110lb: L - 1x3½(R4 not to abs - same as last week)
then
85lb: R - 1x11 (last rep not to abs)
85lb: L - 1x10 (last rep not to abs)

3) s/set w/#4 Incline BB Press (Elbows to 90º only)
135lb:1x10, 1x9, 1x7 (i.e. failed R10/S2 and R8/S3)
Note: Failed R10/S3 only last week. Tired after 100lb DBs?

4) s/set w/#3 Bent-Over BB Row (minimal RI)
155lb:3x8 (R7&8 not to abs, all sets).

NOTES: Sweaty workout! S/sets at the end were hard work. Puff, pant, puff, pant! Still... delighted w/100lb DB press (almost twice). 1st ever 100lb DB press.

ALSO: I wonder what impact all this DB work will have on my BB bench (when I go back to doing flat ones again). Old BB 1RM was 210lb if I remember correctly. If I can do 100lb DB presses surely I can beat 210lb with a BB nowadays. Time will tell... And soon! Next 6wk prog starts in 2weeks I think.One more bulk before ripping down lean for spring.

WEDNESDAY

SLEPT: 12:00am-7:10am (In bed by 10:30pm but was up late reading Optimizing Strength Training: Designing Non-Linear Periodized Workouts - Tough read (mind wanders), but interesting nonetheless).

WEIGHT: 191.4lb (record high, no?)

Meal 1 - 7:40am:10whites,2eggs,2toast+PB,banana,grapefruit
Meal 2 - 10:30am: pp & muesli(oats,dried fruit,seeds,milk)
Meal 3 - 1:45pm:chicken,cracked wheat&flaxseed,toms,apple
Snack - 3:50pm:banana (hungry! already.)
Meal 4 - 5:10pm:1toast+PB,2toast+chicken&lite-mayo,pear.
Meal 5 - 8:00pm:beef,collards,broccoli,grn beans,stewd toms
Meal 6 - 12:45am:casein shake w/whey,berries,nuts,seeds (after sleeping 10pm-12:30am)

kCal: 4,546 (375g protein. Avg 45g/meal + incomplete)

WATER:0.9gal.

SORE: Calves (tight - much worse than yesterday - got even tighter after cardio - & worse again after nap 10p-12a. they even hurt to wash in the shower!).


WORKOUT: CARDIO - H.I.I.C.T (High Intensity Interval Circuit Training) RI=30sec between exercises.

Warmup:6mins on treadmill 4,6,7,8,9 & 4 mph (1min each).

THEN 1 CIRCUIT...

1) Elliptical Running (level 10)
1min bkwrd - modest pace. HR 175->155 (+leg burn!).
1min fwd - as fast as possible. HR 155->175.

2) Static Row (level 10):
1min standard pace. HR 175->155
1min as fast as possible. HR 155->170.

3) Stationary Bike (level 10):
1min standard pace. HR 170->150.
1min as fast as possible. HR 150->170.

4) Stair Climber:
1min standard pace (level 5). HR 170->160.
1min running up stairs (level 10). HR 160-180.

THEN...5mins in steam room. Ah, bliss!

NOTES: Couldn't row flat out for full minute. 40seconds in my lungs started that old familiar burn and I eased up (just a little) to get through last 20 seconds. Otherwise I kicked butt! Even running (and I mean "running!") up stairs seemed easier today. Not too shabby.

THIS EVENING: I got off work, drove home & found wife on new deck huddled round roaring fire (in out new outdoor fireplace). I joined her. 30minutes later a small glass of Crown Royal joined me! Just a little, as a treat. Mmm!

L-T PLANS:
Finish this 6wk program. Do one more 6wk bulk. Spend 2wks dropping calories from 4,500 to 2,000 daily (while increasing running). Then 6-8wk strict cut i.e. lose 10-15lb (to drop from 14% to 8% bodyfat and be ripped for Spring/Summer). Game on!

Id say you'll beat the old 210lb BB Bench no probs after all your DB work. Sounds like you're all ready to go with your plans for leaning out for the summer.

You know what's coming dont you?? I demand . . . .


PICS!!!!

Originally Posted by SamEaston

Id say you'll beat the old 210lb BB Bench no probs after all your DB work. Sounds like you're all ready to go with your plans for leaning out for the summer.

You know what's coming dont you?? I demand . . . . PICS!!!!

I know, I know... My Dad's been nagging me about the same thing. He hasn't even seen the England tattoo I got while camping. I'll get some. I want some anyway of the difference pre- and post- workout. I get huge pumped.

I'm going to do a little vid of me squatting too. Actually I'll try to remember to take the camera tomorrow to do to the vid in the gym. I'm doing squats anyway. I'm going to post it on here for some form tips.

THURSDAY

SLEPT: 10pm-12:15am then 12:45-7:10am. Slept well last night. Woke rested. Took Melatonin,ZMA & Valerian root(sp?) before going to bed 2nd time. Decided to because didn;t sleep well previous night. Seemed to work.

Meal 1 - 7:30am:10whites,1½eggs,2toast+PB,banana,grapefruit
Meal 2 - 10:30am: pp&muesli(oats,dried fruit,seeds,ff milk)
Meal 3 - 1:45pm: PWO pretzels,2banana,pp
Meal 4 - 3-4pm!!:chicken,cracked wheat + flaxseed,toms,pear
Meal 5 - 7:45pm:roast beef,collards,squash,brocli,grn beans
Meal 6 - 11:20:casein shake w/whey,nuts,seeds,

NOTE Re: MEAL 1 - Dropped ½ cooked yolk. Dog ate it.
NOTE Re: MEAL 3 - Crazy busy at work! Ate a bite here and a bite there. Took an hour to eat entire meal!

kCal: , (g protein. Avg g/meal + incomplete)

WATER: sucked today. forgot to take gal to work. so busy all day wasn't stopping to refill little glass. 0.6gal(ish)

SORE: Calves are completely fucked today! They've gotten progessively worse over past three days. I'm limping around today. 3days for full DOMS onset!? Wierd. Everything else 100%. Chest/shoulders fine.

WRIST PAIN - Still there. Not so sharp. Only apparent when twisting hand. Not bad.


WORKOUT: UPPER VERTICAL

1. Chins/CG Pullups (on straight bar. timing 1-0-5-0 i.e. VERY slow lower.) 10reps=60sec. 1min RI.
- suppinated(BW):1x9½
- neutral(BW):1x6 +4 -ves.
- pronated(BW):1x4 (copped out)
- suppinated(BW):1x5 +5 -ves.
- neutral(BW):1x5 +5 -ves.
- pronated(BW):1x6 +4 -ves.
- suppinated(BW-50lb):1x5 +2 -ves
- neutral(BW-50lb):1x5 +5 -ves.
- pronated(BW-50lb):1x4 +3 -ves.
Note: Last week did 1RM testing w/v.heavy. This week:reps! Jumped off bench back up into fully contracted position when too weak to pull back up (i.e. negatives, or "-ves" as I call them). Continued with 4-5sec lower. Repeat. Result was unbelievable pump and crazy forearm burn.

2.Seated Military BB Press
135lb:1x10, 1x7, 1x6 (back off chair, set 3)
95lb:1x10
Note: Last week 1RM testing. This week 8-10rep range.

3.Smith Machine Shrugs
225lb:1x5
275lb:1x5
325lb:1x5 (w/straps)
then on levered deadlift machine (change of angle)
450lb:1x10 (felt like 365lb on smith machine)
470lb:1x8
Note: Traps sore this evening

4. Bar Hangs
None. Out of time. Too many reps. Forearms fucked anyway. Did a few triceps cable pulls and one set of EZ Bar curls and I was gone.

5a. S/Set w/5b. Overhead tricep cable extension
100lb:1x10
120lb:1x9½

5b. S/Set w/5a. Tricep Rope Pulldown
120lb:1x9½ (felt heavy!)
120lb:1x6½

6. EZ Bar Curl
85lb:1x8 (would've failed #9)
Note:Have been doing Incline bench DB curls (w/-ves) but no time today. few curls on way out.

NOTES: Sweaty workout! The 9sets of chinups/pullups lowering ridiculously slowly and jumping back into position for negatives kicked my butt! That shit was crazy. I was surprised my forearms started burning, but burn they did! 85lb curls were the cherry on top.

Looking very strong G!

As for my journal I was planning on starting one very soon however my left shoulder has been giving me some grief (think its more muscular pain that joint pain which is good i think!) so im taking things easy, hope to start one soon once im back to normal though

Originally Posted by StanUk

Looking very strong G!

As for my journal I was planning on starting one very soon however my left shoulder has been giving me some grief (think its more muscular pain that joint pain which is good i think!) so im taking things easy, hope to start one soon once im back to normal though

Start one anyway. Comment on how your shoulder feels day by day along with anything else on your mind. Documenting your recovery would be valuable to others. Sometimes the most frustrating part of being injured is the length of time it takes to recover. If others could read your journal and see you recover over 6-8 weeks (or whatever) they'd might at least relax with their own injury in the knowledge that it comes back eventually. It doesn't hurt to write a couple of lines a day. Maybe you'd feel like writing more once you got into it. Who knows what benefits would unfold; meet new people, tips on recovery...

Do it. I'll pop in every now and then, for sure. Like I said, it doesn't hurt to write a couple of lines. If it's never of any benefit to you or anyone else (which I doubt) you haven't lost anything.

FRIDAY

SLEPT: 12:45am-6:45am (Up late [a]signing invoices for work - year end, had to take work home, [b] updating journal & [c] reading Optimizing Strength Training). Slept well (Took melatonin, ZMA & valerian root) but woke tired.

Meal 1 - 7:30am:10whites,1½eggs,2toast+PB,banana,grapefruit
Meal 2 - 10:45am:3toast+PB,banana,whey (ran out of oats).
Meal 3 - 2:30pm:chicken,cracked wheat+flaxseed,stewed toms
Snack - 5:00pm:banana
Snack - 6:00pm:banana
Meal 4 - 8:15pm:chicken,grn beans,squash,collard,brocli,tom
Meal 5 - 10:15pm:chicken,grnbeans,squash,collard,brocli,tom
Meal 6 - Zzz!

kCal: 4,063 (304g protein. Avg 40¾g/meal + incomplete)

WATER: 0.8gal. coulda, woulda, shoulda been more. oh well.

SORE: Calves, still (although a litte better than yesterday), triceps (surprisingly), biceps (barely. I figured they'd be fried after all those negative. wierd), lats - a little bit (new! they never get sore. kewl) and abs (from what?).

DENTIST APPT: 12:30pm-2:00pm. Damn! Planned for squats at lunch. Forgot this appt. Messed up food timing. See note.

FOOD TIMING:Ate 2:30pm (after dentist), planned to workout after work but got hungry again at 5pm. Decided to workout at home (wife agreed to video squats), rather than gym to give more than 30minutes to digest banana but got hungry again before I got home. 2nd banana at 6pm. Once home, had to wait for camera batteries to charge (aargh! anxious to get squats done), then finally did squats 7:15pm(ish). Already hungry so didn't bother with SLDs & leg ext's.

KNEES: Aching a little bit this afternoon. Fear of upcoming squats? They were better afterwards. Funny.


WORKOUT: LEGS 2
Note: WO Partner was pleased to hear I had dentist appt. He said "I hate squats anyway", skipped a lunchtime workout (on his own) and went home straight after work... Pussy!)

Warmup: 10mins dynamic hamstring stretching & practice wide-stance squats w/no weight (waiting for camera batteries to charge). See note re: stretching below.

Core:None. Abs already sore (from?).

1)Squats
135lb:1x5(video:infront)
135lb:1x5(video:from side)
225lb:1x20 PR (video:infront)
Note:Had to delete 135lb videos to make room for 3¾min 225lb squats. Digicam's card still full w/Xmas pics. woops!

Skipped the following - already hungry (see notes above)
- Pullovers
- Leg Extensions
- Straight-Leg Deadlifts
- Bar Hangs
- Calf Press

NOTES:HA!:Rocker:20reps w/225lb!Fuck yeah! Copped out on rep 10 last week(slacker!). Lungs burnt afterwards but ass didn't hurt like 220lb reps did two weeks ago. I didn't have a mirror available but I think I was going low enough.

BEER: Accompanied wife to store after squats (she wanted pop). Got tempted by idea of cold Heineken. Once home I only drank two (terrible post-workout nutrition but felt great on burnt wind pipes!). I opened a third and took one sip before getting hit by reminder I was actually hungry. Chicken 'n' green veg followed. 3rd beer was poured away. What a good boy!

PRE-WORKOUT DYNAMIC STRETCHING: I've actually been doing this for a few weeks now. I haven't logged it in these pages so far because... well... I don't know why. I just forget, I guess. I tend to just update last week's notes (with this week's weights/reps) and forget to add it. Anyway... After the elliptical (pre DLs and Squats) I do approx 20 straight-leg front kicks. 3-4 weeks ago just getting foot above belt-line felt like I was stretching. Today (at home, pre-squats) I was kicking my hand which was resting on top of fridge. Big improvement. More stretching to come in following weeks. Will document.

Dammit!

I can't figure out how to embed the video into this page. Plus, it turned out sideways. WTF!? Grr!

http://www.youtube.com/v/gwwV8kG_LZ4

How do I rotate it 90º? This sucks!

Don't tell me I need some fancy video editing software. That'd really suck.

Argh!

SATURDAY

SLEPT: 10:45pm-7:45am (woke ready for deck building!)

WEIGHT:193.4lb (All-time high! Up 32½lb on March!)

Meal 1 - 8:30am:10white,2egg,3toast+PB,banana,grpfrt,½mango
Meal 2 - 12:00pm:same again (love breakfast).
Meal 3 - 1-8pm beer, beer, beer! aargh!
Meal 4 - 8:30pm:beef'n'green veggies.
Meal 5 - 11:30pm:casein shake w/whey,buts,seeds,berries
Meal 6 - Zzz!

SUPS (for reference) w/breakfast, same as ever; 5Htp, Ginkgo Biloba, Ginseng, Green Tea, Milk Thistle, Fish Oil, Flaxseed Oil, Animal Pak & Animal Flex (Universal). Throughout the day; addiitonal Fish Oil, Flaxseed Oil & Cal/Zinc/Mag. Before workouts; Animal Pump (2-3/week max). After workouts; 2nd Multi-vit/min, CEE, L-Glutamin & NOX3(+ meal of whey/bananas/pretzels). Before bed (sometimes); Melatonin, Zinc/Mag, B complex & Valerian Root (new). Most sourced Buy1-Get1 from Walgreens. Animal products from FitnessOne.com (love those guys - flawless service every time - they even reply to emails!)

kCal: 4,527 (272g protein. Avg 46¼g/meal + incomplete)

WATER: 0.1gal. Awful day for water. Chugging beer all day

SORE: Where to start!? Calves, abs, lats, traps, tricep, bicep & shoulders! Legs & ass fine after yesterday's sqauts (thank goodness! - I need 'em for unloading pea-gravel today).

WORKOUT:None. Weekend Warrior projects instead.

NOTES: 8am-12pm farted around on PC, updating journal & food log, emailing Mum, uploading yesterday's squat vid to uTube (1st time doing that) and just generally taking it easy. 12-8p onwards unloading ton of pea-gravel and spreading it under deck (while chuggung beers!). Not using lattice on front so am decorating underneath with stones to give nice, clean, uniform appearance.

BEERS: Ungodly amount! Had a Heineken (leftover from last night) about 1pm (shortly after I got started working) and soon enough I was at the store buying a 12pack of Miller Lite! By 8pm all but one of them was gone and I was huddled round fire (on deck) w/wife & glass of Crown Royal! Way too much drinking today!

Tomorrow is another day.

SUNDAY

SLEPT: 12pm-10am

Meal 1 -10:45am:10white,2egg,3toast+PB,banana,grpfrt,½mang o
Meal 2 - 2:45pm:3toast,chicken,ff mayo,pear,nuts
Meal 3 - 6:00pm:chicken w/chinese veg stir-fry
Meal 4 - 9:30pm:beef,green veggies
Meal 5 - 12:15am:casein shake w/whey,nuts,seeds,berries
Meal 6 - Zzz!

Note:Ate well, nice'n'clean, but low carb. Not really intensional but it turned out that way. Ah well. Whatever. I didn't do anything physical today (not like me) so I probably didn't burn so many calories anyway.

kCal: 3,232 (324g protein. Avg 48½g/meal + incomplete)

WATER: 0.25gal. Not good. Should've drank loads more after yesterday's beers. I just wasn't thirsty today.

SORE: see yesterday!

WORKOUT: None.

NOTES: All day, in the house, on my La-Z-Boy, checking a year's worth of accounting entries, one line at a time, for 250+ pages! Urgh! I wanted to be outside putting my deck together and instead I sat inside reviewing a stack of paper bigger than the Yelow Pages line by line by line by...

I think you need a carb day.....


what the hell,,, I post and your last post goes away?????? Did I miss something here?????

I'm such a tard I was looking at your post from the 4th....

Originally Posted by katt

I think you need a carb day.....

what the hell,,, I post and your last post goes away?????? Did I miss something here?????

Originally Posted by katt

I'm such a tard I was looking at your post from the 4th....

LOL. Yer funny.

Hey! Katt... You got any idea how to rotate home videos 90º and then resave? My wife video'd my recent 1x20 set of 225lb squats * I put it on YouTube (link above) but it turned out sideways and I couldn't fix it. I still don't know how.

MONDAY

SLEPT: 12:30am-7:00am

Meal 1 - 7:30am:10whites,2eggs,2toast+PB,banana,grapefruit
Meal 2 - 10:30am:3toast+PB,1½whey (no fruit at work. doh!).
Meal 3 - 2:30pm: PWO pretzels,whey,ff milk (still no fruit)
Meal 4 - 3:45pm: (hungry!)2toast+PB,2toast+tuna/mayo,seeds.
Meal 5 - 6:45pm:chicken w/stir-fry chinese veg
Meal 6 - 10:00pm:casein shake w/whey,seeds,nuts,berries

kCal: 3,929 (359g protein. Avg 40g/meal + incomplete)

WATER: 0.7gal. should get a gallon in really.

SORE: Abs. The rest of me has pretty-much healed up (calves included - thank goodness!)


WORKOUT: UPPER HORIZONTAL (6of6).

1) DB Press
50lb:1x5 (warmup)
70lb:1x4
85lb:1x3
100lb:1x3 PR Old PR was 1rep (last week).
then
75lb burnouts:1x13, 1x9(failed 10), 1x7.
Note: Definitely stronger than last week, even w/burnouts.

2) One arm DB rows
75lb: R - 1x5
75lb: L - 1x5
95lb: R - 1x5
95lb: L - 1x5
110lb: R - 1x5 w/strap (all to abs) PR
110lb: L - 1x5 w/strap (R5 not to abs) PR
then
85lb: R - 1x10 (all to abs)
85lb: L - 1x10 (all to abs)
85lb: R - 1x10 (all to abs)
85lb: L - 1x10 (7-10 not to abs)
Note: Only 3½ 110lb rows to abs on previous 2 weeks. Definitely stronger today, although this is the first time I've tried straps on DBs (i.e. may have helped a little bit).

3) Incline BB Press (Elbows to 90º only)
155lb:1x5
175lb:1x5
200lb:0 miss (It was close. Tired after DBs?)
195lb:0 miss (short on time; 60sec RI only)
then
115lb WG burnouts: 1x23 (too light)
125lb WG burnouts: 1x11, 1x9

4) s/set w/#3 Bent-Over BB Row
165lb:1x5
185lb:1x5 (3-5 not to abs)
then...
135lb burnouts: 1x12, 1x10, 1x9 (last 2-3reps not to abs, all sets. Also, last rep or two lowered v-e-r-y slowly).

NOTES: Nice enough. I wonder of I'll feel that one tomorrow. The day after last week's workout I felt nothing but I'd busted ass on that workout too. We'll see.

Hey G!

Great video, i had the sound on, but was doing something on the other side of the room, so when it started all i could hear was huffing and puffing!!

I think my stance is probably just a little wider than yours, which helped me get down a bit deeper. Didn't you say you were doing deep squats earlier on? Maybe im imagining things!

Hows things with you anyway? Amazing job on the DB Press BTW. That's a great incentive to carry on when you improve like that week to week

Originally Posted by SamEaston

Hey G!

Great video, i had the sound on, but was doing something on the other side of the room, so when it started all i could hear was huffing and puffing!!

I think my stance is probably just a little wider than yours, which helped me get down a bit deeper. Didn't you say you were doing deep squats earlier on? Maybe im imagining things!

Hows things with you anyway? Amazing job on the DB Press BTW. That's a great incentive to carry on when you improve like that week to week

I'm still trying to figure out how to rotate and save videos. If you hear anything on that, pls let me know.

I need to get some speakers. Not having any is like being deaf. Sucks.

It's funny that you say your wider stance helps you get down further because the wider I go the harder it is to go down low. I've had some posts in the training forum about wider squats and I've even been trying to stretch at home, but progress is very slow, if at all. I wish I could go lower and wider comfortably. I don't know if it's a flexibility thing or not.

I was doing ATG squats before, but I had my feet almost togther back then. I've since got all nerdy about form (i.e. started worrying about my back!) and I personally find I can keep my back much more upright with a wider stance. It's not quite where I want it yet though. More stretching I think. I dont know. I'll get there. One of these days.

Also, thx Re: DB Press. I smashed my Sumo Deadlift record by 35lb today too. I couldn't believe it. 370lb came right up. No problem. Twice. Love that shit!

Stronger than ever,
G.

TUESDAY

SLEPT: 12:30am-7:00am (up late reading. woke tired. need more sleep!)

Meal 1 - 7:30am:10whites,2eggs,2toast+PB,grapefruit,½mango
Meal 2 - 10:45am pp&muesli: oats,dried fruit,nuts,seeds,milk
Meal 3 - 2:35pm: PWO pretzels,pp,pear.
Meal 4 - 4:15pm:2toast+PB,2toast+tuna/mayo,apple.
Meal 5 - 6-10pm Zzz! Tired! Work frazzled my head today.
Meal 6 - 10:20pm:casein shake w/whey,nuts,berries,seeds.

kCal: 3,215 (280g protein. Avg 39½g/meal + incomplete)

WATER: 0.6gal. used to do much better w/water. wassup?

SORE: Nothing really. Abs a little bit. Chest & shoulders OK after yesterday's PR. Calves squishy even when flexed (not healed?).


WORKOUT: LEGS1 (6of6)

A) Warmup: 3mins on elliptical (normally 4mins, I cheated)
- 1min fwd, 1min bckwrd, 1min fwd

B) Dynamic Stretching
- Hamstring: Straight-leg high-kicks X30 (R&L 15ea).

C) Core Warmup/Workout
None. Abs sore (from?)

1) Sumo Deadlifts (120sec RIs for sets > 250lb).
155lb:1x10
205lb:1x10
255lb:1x10
300lb:1x4 (no straps. not bad!)
350lb:1x3 PR (w/straps)
370lb:1x2 PR
Note: Previous max=335lb or 345lb (I forget). Anyway... Waaay stronger. Kewl!

2) s/set w/#3 Front Squats (arms crossed. heels on 10lb plates. only 4th time doing these. Bar rolls forwards if I go to parallel. Went as far down as I could.)
135lb:1x10
175lb:1x10
205lb:1x5 PR
Note: Legs fine. Shoulders killing me. Bar rolling forwards is a pain (literally!).

3) Bar Hangs:
65sec
60sec

4) Calf Press (standing - on hack squat machine)
None. Calves still feel squishy even when flexed. presumably not fully healed.

WORKOUT NOTE: Not exactly a sweaty workout, but still... Really pleased w/370lb DL. That's a big PR right there! 385lb next. That'll be 2xBW.

WEDNESDAY

SLEPT: 6:00pm-10:30pm, then 11:00pm-7:00am
Note: 6½hrs sleep past two nights. Exhausted due to pressure/time-constraints/workload at work. It's year-end!

WEIGHT:192.6lb - down a little. no big deal.

Meal 1 - 7:35am:10whites,2eggs,2toast+PB (no fruit. broke!)
Meal 2 - 11:00am pp&muesli: oats,dried fruit,nuts,seeds,milk
Meal 3 - 2:25pm(PostCardio)4toast,½tbsPB,6ozChicken,ff mayo
Meal 4 - 7:00pm:chicken'n'veg w/egg sandwich
Meal 5 - 10:15pm casein shake w/whey,nuts,seeds,berries.
Meal 6 - Zzz!

kCal: 3,821 (342g protein. Avg 45g/meal + incomplete)

WATER: 0.9gal. better.

SORE: Chest (a litle. I noticed while in the shower) and my butt (presumably from deadlifts yesterday - I could tell while on the stationary bike - ouch!)


WORKOUT: CARDIO - H.I.I.C.T (High Intensity Interval Circuit Training) RI=30sec between exercises.

Warmup:6mins on treadmill 4,6,7,8,9 & 4 mph (1min each).

THEN 1 CIRCUIT...

1) Elliptical Running (level 10)
1min bkwrd - modest pace. HR 175->155 (+leg burn!).
1min fwd - as fast as possible. HR 155->175.

2) Static Row (level 10):
1min standard pace. HR 175->155
1min as fast as possible. HR 155->170.

3) Stationary Bike (level 10):
1min standard pace. HR 170->150.
1min as fast as possible. HR 150->170.

4) Stair Climber:
1min standard pace (level 5). HR 170->160.
1min running up stairs (level 10). HR 160-180.

THEN...5mins in steam room. Ah, bliss!
THEN...5min cold shower! It was cold winter water too! Brr!

NOTE: Did well today. Lungs not as burnt up as normal. Could've handled a minute at 10mph on the treadmill, but had my workout partner with me today (1st time he's come for cardio) and he was dying running at 9mph, so I didn't bother with 10mph. Maybe next week. All in all, pretty good though. I should be in good shape for my 6-8week cut coming up (Mar-Apr). Run run run!

THURSDAY

SLEPT: 11:15pm-7:00am

Meal 1 - 7:25am:10whites,2eggs,2toast+PB,banana,grapefruit
Meal 2 - 10:30am pp&muesli-oats,dried fruit,nuts,seeds,milk
Meal 3 - 2:15pm PWO pretzels,banana,whey
Meal 4 - 4:45:½toast+PB,3toast+chicken & lite mayo.
Meal 5 - 7:45pm:turkey meatloaf(w/eggs,oats,peppers) & veg.
Meal 6 - 10:30pm casein shake w/whey,nuts,seeds,berries.

kCal: 4,273 (364g protein. Avg 43g/meal + incomplete)

WATER: 1.1gal. better.

SORE: Butt, a little, Chest, a little. Not too bad.


WORKOUT: UPPER VERTICAL (6of6)

1. Chins/CG Pullups (on straight bar. timing 1½-0-3½-0 i.e. slow lower - but not as slow as last week.) 5reps=30sec. 1min RI. Note:¾=almost complete rep.
- suppinated(BW+25lb):1x4¾
- neutral(BW+25lb):1x4¾
- pronated(BW+25lb):1x4¾
- suppinated(BW+10lb):1x4¾
- neutral(BW+10lb):1x4¾
- pronated(BW):1x4¾
- suppinated(BW):1x3½ (dead!)

2.Seated Military BB Press
155lb:1x5(just)
145lb:1x5
135lb:1x4½
125lb:1x5
Note: Two weeks ago; 1RM testing. Last week; 8-10rep range. This week 4-5RM range. i.e. Non-linear periodization.

3.Smith Machine Shrugs (No straps throughout)
225lb:1x10
275lb:1x10
295lb:1x10

4a. Bar Hangs
55sec
Note: Forearms already tired from weighted chins, pullups & shrugs.

4b. 95lb BB wrist rolls (1st time doing these)
Hands infront, palms facing me:1x10
Hands infront, palms away:1x10
Hands behind back, palms away:1x10
Note: Forearm burn. Next program will have more forearm stuff.

5. Overhead tricep cable extension
110lb:1x10 (easy)
120lb:1x10, 1x7

6. EZ Bar Curl
95lb:1x4½
85lb:1x4½
75lb:1x5

NOTES:Made good time today, presumably due to less than normal reps. Added wrist rolls just to try 'em out. I'm definitely including those in next 6week program (Due to roll out this weekend! I'm exited!)