SamEaston

I used to do rest/pause squats and split squats before i started on the 5 x 5.

Shit - that stung a bit!

Don't worry about the losses pal, you work hard in the gym and you know what you're doing, it'll come back to you - plus more besides!

www.extremebodybuilding.net

Triple Threat

How much of an incline are you using? 30? 45? I prefer an angle of around 25-30 degrees, slightly less than some of the non-adjustable incline benches that I've seen.

Scarface30

the bench I use is I'd say around 40-45 degrees and us un-adjustable. I would use DBs and an adjustable bench but I thought I'd give the incline bench press a go.

Sam we can only hope so! the only thing I know that would hinder it would be my diet, I am having a hard time with that

09-18-'07
Vertical

Pullups RI 90
4 sets @ BW/9,8,7,6

finally starting to see some old numbers with these. sweet!

Standing OH BB Press RI 90
1 set @ 60lbs/10
3 sets @ 65lbs/10,9,7

Rest-Pause WG Pulldowns RI 5 Deep Breaths
105lbs/9x4x4

Rest-Pause Dips RI 5 Deep Breaths
BW/12x6x4

DB Shrugs RI 45
2 sets @ 65lbs/10,10

did A LOT of walking today, probably at least 2 hours of it. had a lab for my field methods course and we went to the local park and looked at different rock formations and whatnot.

a question for the people who know their stuff about diet, you want to take in a somewhat high amount of carbs and a high amount of protein for a bulk right? also if you take in too many carbs, you're more then likely going to produce more fat?

Scarface30

I am going grocery shopping tonight, so what are some things I can buy that contain complex carbs?

the only thing I have now that I know has complex carbs are oats, I started eating them the other day, I do add a little brown sugar and a bit of coffee cream to it because, well without anything on they are way too bland, plus I'm looking to gain, so that's fine right? lol. the oats I have though are the fast preparing ones, just put them in to microwave, are these still good to have?

katt

Brown rice & yams..... they're my staples.. and oats, of course!

goob

Great work Scar.

Good job on the pullups, good workout full stop. I don't know much about diet, but less carbs seems to mean less energy, which means poorer quality of workout. ---In my book anyway.

Scarface30

katt bought some brown rice, couldn't find yams though

goob thanks man. I was pleased with my pullups!

so I have more bad news...nothing serious though but bad for me. I have dropped some more weight even since last week. I weighed 137 last week weighed again today and it was 136 damnit!!!!!!!! I am eating all I can really. I live with my sister right, and the fridge in our flat is not very big, so I don't have much room to put anything as it is. I think I am going to have to resort to a mass building protein, and also my whey, do like half a serving of each...I dunno, somewhat disgusted right now.

09-20-'07
Lower

Wide Stance Back Squats
1 set @ 135lbs/8
3 sets @ 155lbs/6,7,6

my form on these today was awesome! I was very happy with the squatting today. luckily my weighing didn't happen until after...

RDLs
4 sets @ 135lbs/10,8,8,10

Rest-Pause Stepups
BW+40lbs/9x5x5

Calf Press
3 sets @ 405lbs/12,10,10

Static Holds
3 sets @ 70lb DBs/55 seconds, 42 seconds, 20 seconds

so my last set of these was short because some guy beside me was doing OH presses and sounded like he was about to bust a nut...shit like that is just stupid. I mean I breath loud when I do the squats and stuff, but making those noises...come on now.

so tonight I think I will be playing some ultimate frisbee if I get my work done in time.

Scarface30

I might also add I don't think the reason why I am losing weight is because of overtraining or anything, because 155 on squats is good for me, and my overall strength, even with higher reps, seems to be the same if not increasing a tad.

goob

Good job. I have no idea why you are losing weight. Been out getting hammered much?

Mind, it's not such a bad thing. At least you'll be really lean...

Scarface30

lol, no. I can honestly say I haven't drank in like probably 8 months. was never a big fan of it plus I just pulled myself outta hot water with university last year and I don't want to fuck up all my hard work.

yeah being lean is good, but not when you're my size, you look too small. I would like to be lean at around 160, so I have a ways to go!

Scarface30

played ultimate frisbee tonight, ~45 minutes off sprint and stop, sprint and stop...you know how it goes. it's probably not the best thing when I am trying to gain weight, but I can't help it when it comes to doing sports, I just love 'em!

my legs felt good to with the running, no pain in them. hopefully they are not stressed anymore!

katt

You're losing weight??? How many calories are you taking in a day? Eat up man!

Triple Threat

Exactly, especially if you're going to engage in activities with a lot of running.

Scarface30

well I just added up, roughly, what I eat in the run of a day and it came out to be around 2500-2600 calories. I calculated my maintenance, bear with me I did it the simple way, and came out to around 2100 calories a day.

DOMS

What's wrong with whey (or casein) as a supplement? If you need it to get enough macros then go for it.

Scarface30

I do supplement whey protein. I usually take 4 servings a day which is around 90 grams of protein when I workout and mix it with chocolate milk, and take only 2 servings when I don't workout. the calories in it are pretty low, unless all whey proteins are like that, but there are only 110 calories per serving in this stuff

my plan right now is not to worry about it, maybe it was just a freak happening that I was a pound lighter than last week. so I'm just gonna keep eating the way I am, because I should be eating enough and just weigh myself again in like 3 weeks, and if nothing then I'll start to worry.

DOMS

Got it, you were talking about actual bulk powders. I think they're okay, you just need to find a good quality one without a bunch of crappy ingredients.

Scarface30

DOMS yeah I was considering getting a bulk powder, but that'll be a last resort type thing.

09-22-'07
Horizontal

Incline Bench Press
4 sets @ 105lbs/10,8,7,7

starting to get a little better with these..a LITTLE!

Supine Rows
2 sets @ BW/10,10
2 sets @ BW+10lbs/9,9

Rest-Pause DB Bench Press
50s/9x5x3

Rest-Pause DB Rows
right arm - 50/10x6x4
left arm - 50/10x6x4

might have to up this weight next time.

A) Hammer Curls 2 sets @ 25lbs/9,8
B) Bentover Laterals 2 sets @ 15lbs/8,8

all in all I was very happy with this workout, although I am considering dropping a set of the 2 compounds at the beginning of each upper day just because it seems like it might be too much, although I am not losing any strength, so it's hard to say.

funny story, seen a guy at the gym today doing what I would call "squat mornings". it's a new movement he must have invented doing squats and good mornings all in one, becase let me tell you his form on the squats was horrible! and he kept loading the plates on, at one point he had I think 3 and a half plates on it, and just kept doing the squats with bad form. well what I would think is bad form. he didn't even get to parallel with his legs and at the bottom of the movement his upper body was about 35 degrees from being parallel with the floor!

goob

Nice work. Those Supine Rows look great. How d'ya rest the weight on you for them, and does it make a big difference?

Scarface30

thanks man. well for now since it's not much weight I rest it just on my chest. it's only a small plate though so it stays there. I also have my feet elevated about 10 inches which I thought would be like adding weight because when you elevate your feet on pushups I supposed to make them harder. it makes them a little different I guess.

Scarface30

a couple more questions here:

1) when you take in carbs you mainly want complex carbs, so when you look at the nutrition info and say it has 30g or carbohydrates, and then below that it says 8g of sugar and 6g of starch does that mean you have 16g of complex carbs?

2) are starches good or bad?

katt

We have a guy at our gym that has this stance when doing side laterals with db's... he starts from there & swings his arms up.. then when he's at the top of the movement his posture is straight, well kinda bent backward at this point...

SamEaston

Hey Scar:

1. No. the 30g is your total carbs and under that is the number of grams out of the 30g which are sugars and starch, etc.

2. The basic carbohydrate units are called monosaccharides, such as glucose, galactose, and fructose. Monosaccharides can be linked together in almost limitless ways. Two joined monosaccharides are called disaccharides, such as sucrose and lactose.Carbohydrates containing between about three to six monosaccharide units are termed oligosaccharides; anything larger than this is a polysaccharide. Polysaccharides, such as starch, glycogen, or cellulose, can reach many thousands of units in length. Starch is a mixture of two complex carbohydrates: amylose and amylopectin. Commonly used starches around the world are: arracacha, buckwheat, banana, barley, cassava, kudzu, oca, sago, sorghum, sweet potato, taro and yams. Edible beans, such as favas, lentils and peas, are also rich in starch.
To me, the longer the chain of carb units, the longer time your body requires to break it down and use it for energy. Thus, after excercise, your body needs monosaccharides to replace energy fast and allow repair mechanisms to begin on the damaged muscle.

Hope this answers your question!

www.extremebodybuilding.net

Scarface30

katt some people just don't get it do they?

Sam umm, sort of. #2 is very good thanks. but I guess maybe my question wasn't too clear when I read it again. I guess I am asking if something like 15g out of the total 30g of carbohydrates are sugars and starches, what are the rest of the 15g of carbs? are they the complex carbs?

SamEaston

I would guess so mate. Don't know why it wouldn't be labelled as such though?

www.extremebodybuilding.net

Scarface30

09-25-'07
Vertical

Pullups RI 90
4 sets @ BW/9,8,7,6

exactly the same as last week.

Standing OH BB Press RI 90
1 set @ 60lbs/10
3 sets @ 65lbs/10,8,8

Rest-Pause WG Lat Pulldown RI 5 Deep Breaths
105lbs/10x4x4

Rest-Pause Dips RI 5 Deep Breaths
BW/11x5x4

DB Shrugs RI 60
2 sets @ 65lb DBs/10,10

Cable Crunches RI 60
3 sets @ 115lbs/12,10,10

stretched.
walked to school 15 minutes.
walked home 15 minutes.

goob

Woh, nice Cable Crunches! 115lb's! That's really heavy. DB shrugs are bang on too. Good job.

Scarface30

thanks goob.

115lbs is I think about 30lbs below where I was over the summer, although I only got 5 or 6 reps with the 145, but it's still my PR.

goob

145lb cable crunches!!!!!! That's real heavy duty.

You must be able to file titanium with those abs.....

Scarface30

oddly enough I have no abs only like the top 2, MAYBE 4 on a good day lol. I just seem to have a strong core, well used to have one...now that I think of it, my plank time isn't that great though I dunno what's up with that...maybe I should check my form next time! thanks for pointing that out man, made me realize something lol.