Lol's New HST Log
- Thread starter Lol
- Start date
Cheers, Mikey. Kind lighting me thinks (ie. no flash, hence the slight blurriness).
I definitely want to improve on this condition as I want to see quad cuts! Then I'll do a leg shot. I have crappy calves though, thanks to my rather poor inheritance in that department. Mother's calves are fine but I get mine from me pop. There's just not a lot of muscle tissue there to develop. My brother's been issued with the same. I've trained the hell out of them in the past, to the point that I tore my right one during a particularly brutal session. Henceforth, I'll never use a seated calf raise machine again.
I definitely want to improve on this condition as I want to see quad cuts! Then I'll do a leg shot. I have crappy calves though, thanks to my rather poor inheritance in that department. Mother's calves are fine but I get mine from me pop. There's just not a lot of muscle tissue there to develop. My brother's been issued with the same. I've trained the hell out of them in the past, to the point that I tore my right one during a particularly brutal session. Henceforth, I'll never use a seated calf raise machine again.
Mon 22/12/08
BW: 191.5lb - I seem to have stabilised at this weight.
Saturday really messed up my left shoulder so decided to back off for a few days. Yesterday I just did a few kipping pull-ups and some really light lateral raises. Even that was probably a bit much but it seemed to help ease it a bit for a while afterwards.
Kipping Pull-ups: 30, 25, 20 - no straps, arms and lats pumped.
Lateral Raises: 40 x 6kg (13lb) - just for a bit of a blast of lactic acid
=================================
Tue 23/12/08
Just a short and sweet workout tonight.
10 mins warm-up on bike.
Front Squat: warmups then 2 x 10 x 80kg (176lb), 10 x 85kg (187lb) - forgot to load the extra 5kg until the last set. Doh.
SL Standing Calf-raises: 10 x bw, 3 x 10 x bw+25kg plus 10 negs and pulses.
Finished up with a quick metcon WOD type thing against my 14 year old lad:
5 rounds of 5 pull-ups and 5 burpees for time: 2 mins 51 secs - didn't rush and I still won!
BW: 191.5lb - I seem to have stabilised at this weight.
Saturday really messed up my left shoulder so decided to back off for a few days. Yesterday I just did a few kipping pull-ups and some really light lateral raises. Even that was probably a bit much but it seemed to help ease it a bit for a while afterwards.
Kipping Pull-ups: 30, 25, 20 - no straps, arms and lats pumped.
Lateral Raises: 40 x 6kg (13lb) - just for a bit of a blast of lactic acid
=================================
Tue 23/12/08
Just a short and sweet workout tonight.
10 mins warm-up on bike.
Front Squat: warmups then 2 x 10 x 80kg (176lb), 10 x 85kg (187lb) - forgot to load the extra 5kg until the last set. Doh.
SL Standing Calf-raises: 10 x bw, 3 x 10 x bw+25kg plus 10 negs and pulses.
Finished up with a quick metcon WOD type thing against my 14 year old lad:
5 rounds of 5 pull-ups and 5 burpees for time: 2 mins 51 secs - didn't rush and I still won!
Wed 24/12/08
Had a mate over to train as his regular gym was closed. He's a pretty athletic guy and is used to a regular gym session so thought I'd change things up a bit and got him front squatting, cleaning and deadlifting to kick things off. He did really well and was happily cleaning 60kg from the off as I helped him improve his technique. Then for deads he worked up to 160kg (352lb) for 2 sets of 3. I was impressed as he's never deadlifted before.
Then got him to work on through dips, chins, rows, presses and finish up with a brief metcon session (chins and burpees).
I did a few things along the way too:
A pile of demo front squats and cleans with 60kg. Good warmup for...
Deads: warmups with 250lb then 10, 6 x 160kg (352lb) - hook grip; 10 reps was not too bad; probably had 12 reps in me so my strength has come back a bit.
Dips: 2 x 20 x bw+25kg (55lb)
SA DB Rows: 2 x 15 x 51kg (112lb)
A bit of ring work.
Had a mate over to train as his regular gym was closed. He's a pretty athletic guy and is used to a regular gym session so thought I'd change things up a bit and got him front squatting, cleaning and deadlifting to kick things off. He did really well and was happily cleaning 60kg from the off as I helped him improve his technique. Then for deads he worked up to 160kg (352lb) for 2 sets of 3. I was impressed as he's never deadlifted before.
Then got him to work on through dips, chins, rows, presses and finish up with a brief metcon session (chins and burpees).
I did a few things along the way too:
A pile of demo front squats and cleans with 60kg. Good warmup for...
Deads: warmups with 250lb then 10, 6 x 160kg (352lb) - hook grip; 10 reps was not too bad; probably had 12 reps in me so my strength has come back a bit.
Dips: 2 x 20 x bw+25kg (55lb)
SA DB Rows: 2 x 15 x 51kg (112lb)
A bit of ring work.
Sat 27/12/08
Sporadic training at the moment but I managed to get something in today. It's been good to rest my shoulders. They are both still sore - the left more than the right. I seem to start to hurt more if I take a break from training; various aches and pains start to surface other than any obvious injuries. Age, I guess?
5 mins warm-up on bike
Squats: warmups then 5, 10, 8 x 130kg (286lb) - Thought I could make 10 reps so decided to try on the second set. Flagged a bit on the third set so called it a day at 8 reps. That's only 22lb off my existing 10RM that I got back in February but I'm about 30lb lighter than I was then.
EZ-bar Pull-overs: 10 x 41kg, 10 x 46kg, 10 x 51kg (112lb) PR - last set was pretty hard. I'm pretty sure that's a PR which is nice, even though I only started doing these during my UD2 experiment. Yay!
EZ-bar Curls: 10 x 51kg (112lb), 5, 4, 3 x 61kg (134lb) - form started to get a bit sloppy with the heavy ones.
Just bought Lyle's RFL Handbook and set it printing out during my squats. I'll have to psych myself up to start it in a few days.
Sporadic training at the moment but I managed to get something in today. It's been good to rest my shoulders. They are both still sore - the left more than the right. I seem to start to hurt more if I take a break from training; various aches and pains start to surface other than any obvious injuries. Age, I guess?
5 mins warm-up on bike
Squats: warmups then 5, 10, 8 x 130kg (286lb) - Thought I could make 10 reps so decided to try on the second set. Flagged a bit on the third set so called it a day at 8 reps. That's only 22lb off my existing 10RM that I got back in February but I'm about 30lb lighter than I was then.
EZ-bar Pull-overs: 10 x 41kg, 10 x 46kg, 10 x 51kg (112lb) PR - last set was pretty hard. I'm pretty sure that's a PR which is nice, even though I only started doing these during my UD2 experiment. Yay!
EZ-bar Curls: 10 x 51kg (112lb), 5, 4, 3 x 61kg (134lb) - form started to get a bit sloppy with the heavy ones.
Just bought Lyle's RFL Handbook and set it printing out during my squats. I'll have to psych myself up to start it in a few days.
stevejones
Member
Hey LOL, have you ever tried seeing how many reps you can do with 352lbs while using straps (especially versa gripps)? I know you don't need them, and that you pull just as much without them etc. etc. However, your grip will always be your weak link in the deadlift, and I bet you'd be surprised at how much more energy you have on a high rep deadlift session (or maybe even low rep { <10 } when your grip isn't using up your energy.
I've recently made some more gains on the deadlift and I think using straps again has helped. I've had more energy to use heavier weights on higher volume rack pull and box pull days
I've recently made some more gains on the deadlift and I think using straps again has helped. I've had more energy to use heavier weights on higher volume rack pull and box pull days
Hey Steve, as soon as my PSMF experiment is over in a couple of weeks (started today) I will be back to working on size and strength again with some basic HST type cycles. I'll have to give straps a go at various rep ranges and see how lifting with straps compares to without. (I was watching a World's Strongest Man heat tonight and they were using straps for the deadlift round and were getting around 8 reps.)
I have used straps for high rep deads and SLDLs in the past for the reasons you mention. I stopped using them to help with my grip, as you know, which seemed to work pretty well. I also used to find that, when using straps, I was more tempted to do touch-and-go reps as I didn't need to reset my grip during the set.
Having worked on my hook grip for a while now, it's pretty much as strong as my reverse grip - although I don't think I would use it for a max attempt just yet.
DanOz: Thanks mate. I hope to pick my poundages up again once I'm back to regular eating in a few weeks time.
I have used straps for high rep deads and SLDLs in the past for the reasons you mention. I stopped using them to help with my grip, as you know, which seemed to work pretty well. I also used to find that, when using straps, I was more tempted to do touch-and-go reps as I didn't need to reset my grip during the set.
Having worked on my hook grip for a while now, it's pretty much as strong as my reverse grip - although I don't think I would use it for a max attempt just yet.
DanOz: Thanks mate. I hope to pick my poundages up again once I'm back to regular eating in a few weeks time.
Tue 30/12/08
BW: 192lb - PSMF starting weight
Been away for a few days. Started Lyle's modified PSMF as of midday today. (I'll be on it until 10th/11th Jan.) My daily protein target is about 345g but, as my stock of protein powder has yet to arrive, I'm finding it pretty hard to get that much in. I've allowed a little bit of extra oil so my cals don't drop too low.
5 mins warm-up on bike.
Front Squat: warmups then 10 x 85kg (187lb), 2 x 10 x 90kg (198lb) - not too bad. Previous 10RM was 102.5kg (225lb) so still a little way to go but I feel good about breaking into new PR territory once I'm back to regular eating. Right wrist has tightened up a bit compared to the left one so I'll have to work on wrist flexibility again.
Dips: 2 x 15 x bw, 2 x 15 x bw+25kg (55lb), 10 x bw+35kg (77lb)
EZ-bar BO Pendlay Rows: 10 x 91kg (200lb) - pretty hard so switched to regular rows for follow-up sets.
EZ-bar BO Rows: 2 x 10 x 91kg (200lb)
No direct shoulder work.
Even after a few days off, my left shoulder isn't much better. Even body weight dips feel uncomfortable to begin with but they are much more comfortable than bench. I just have to take it steady for the next two weeks and then I should be able to have a complete break from lifting anything heavy for a week or so.
BW: 192lb - PSMF starting weight
Been away for a few days. Started Lyle's modified PSMF as of midday today. (I'll be on it until 10th/11th Jan.) My daily protein target is about 345g but, as my stock of protein powder has yet to arrive, I'm finding it pretty hard to get that much in. I've allowed a little bit of extra oil so my cals don't drop too low.
5 mins warm-up on bike.
Front Squat: warmups then 10 x 85kg (187lb), 2 x 10 x 90kg (198lb) - not too bad. Previous 10RM was 102.5kg (225lb) so still a little way to go but I feel good about breaking into new PR territory once I'm back to regular eating. Right wrist has tightened up a bit compared to the left one so I'll have to work on wrist flexibility again.
Dips: 2 x 15 x bw, 2 x 15 x bw+25kg (55lb), 10 x bw+35kg (77lb)
EZ-bar BO Pendlay Rows: 10 x 91kg (200lb) - pretty hard so switched to regular rows for follow-up sets.
EZ-bar BO Rows: 2 x 10 x 91kg (200lb)
No direct shoulder work.
Even after a few days off, my left shoulder isn't much better. Even body weight dips feel uncomfortable to begin with but they are much more comfortable than bench. I just have to take it steady for the next two weeks and then I should be able to have a complete break from lifting anything heavy for a week or so.
Thu 1/1/09
5 mins on bike.
Bench Press: 10 x 60kg, 12 x 80kg (176lb); 5 x 90kg (198lb); 4, 3, 3 x 100kg (220lb), 20 x 60kg
Pretty crappy effort but I wanted to see how my left shoulder would hold up as it was feeling a little better. It's pretty sore again now so bench does seem to be the major culprit. What's annoying is that my right shoulder is feeling stronger than ever when, usually, it is the one that gives me trouble. Decided to stop at ten total reps with 220 as Lyle warns against doing too much on low carbs and fats. I am feeling a little glycogen depleted now so that may be part of the reason I couldn't get 5 reps for the first work set.
Deads: 10 x 70kg, 10 x 120kg, 5 x 160kg, 3 x 2 x 180kg - all reps with double-overhand hook grip. Thumbs pretty beaten up after the three doubles. Definitely lacking energy.
Shoulder was bad enough to make me skip chins. I might give them a shot tomorrow instead.
Lots of presses with empty Oly bar and light lateral raises for a good burn.
5 mins on bike.
Bench Press: 10 x 60kg, 12 x 80kg (176lb); 5 x 90kg (198lb); 4, 3, 3 x 100kg (220lb), 20 x 60kg
Pretty crappy effort but I wanted to see how my left shoulder would hold up as it was feeling a little better. It's pretty sore again now so bench does seem to be the major culprit. What's annoying is that my right shoulder is feeling stronger than ever when, usually, it is the one that gives me trouble. Decided to stop at ten total reps with 220 as Lyle warns against doing too much on low carbs and fats. I am feeling a little glycogen depleted now so that may be part of the reason I couldn't get 5 reps for the first work set.
Deads: 10 x 70kg, 10 x 120kg, 5 x 160kg, 3 x 2 x 180kg - all reps with double-overhand hook grip. Thumbs pretty beaten up after the three doubles. Definitely lacking energy.
Shoulder was bad enough to make me skip chins. I might give them a shot tomorrow instead.
Lots of presses with empty Oly bar and light lateral raises for a good burn.
Sat 03/01/08
15 mins warm-up on bike.
Back Squat: 10 x 60kg; 5 x 90kg (198lb); 3 x 110kg (242lb; 2 x 130kg (286lb); 5,6 x 140kg (308lb); 3 x 145 (320lb) - happy with that. Felt pretty lacking in energy beforehand so had 5g carbs as a pre-workout pick-me-up (as Lyle suggests). Seemed to help.
Dips: 2 x 15 x bw, 10 x bw+25kg (55lb), 8,8 x bw+45kg (100lb)
Parallel-grip Chins: 10 x bw; 3 x 5 x bw+20kg (44lb)
SL Standing Calf Raises: 15, 10, 10 x bw+45kg (100lb) + 10 negatives per leg
EZ-bar Curls: 10 x 41kg, 10 x 51kg, 2 x 5 x 61kg - bit better than last time.
Again, no direct shoulder work.
Dips didn't feel quite so bad today but I did more warm-ups which helped a bit. It seems I will have to drop all benching for the time being.
15 mins warm-up on bike.
Back Squat: 10 x 60kg; 5 x 90kg (198lb); 3 x 110kg (242lb; 2 x 130kg (286lb); 5,6 x 140kg (308lb); 3 x 145 (320lb) - happy with that. Felt pretty lacking in energy beforehand so had 5g carbs as a pre-workout pick-me-up (as Lyle suggests). Seemed to help.
Dips: 2 x 15 x bw, 10 x bw+25kg (55lb), 8,8 x bw+45kg (100lb)
Parallel-grip Chins: 10 x bw; 3 x 5 x bw+20kg (44lb)
SL Standing Calf Raises: 15, 10, 10 x bw+45kg (100lb) + 10 negatives per leg
EZ-bar Curls: 10 x 41kg, 10 x 51kg, 2 x 5 x 61kg - bit better than last time.
Again, no direct shoulder work.
Dips didn't feel quite so bad today but I did more warm-ups which helped a bit. It seems I will have to drop all benching for the time being.
TunnelRat
Active Member
<div>
(Lol @ Jan. 03 2009,5:25)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Again, no direct shoulder work.
Dips didn't feel quite so bad today but I did more warm-ups which helped a bit. It seems I will have to drop all benching for the time being.</div>
I find that a long, slow warm-up helps a lot with my shoulder. It also seems to reduce the lingering night pains afterwards.
I've just had an unplanned, four week SD, taking care of me mum over the holidays. I look to be back at the iron on Monday. Perhaps my shoulder has used the past few weeks well and has healed itself (one can only hope).
(Lol @ Jan. 03 2009,5:25)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Again, no direct shoulder work.
Dips didn't feel quite so bad today but I did more warm-ups which helped a bit. It seems I will have to drop all benching for the time being.</div>
I find that a long, slow warm-up helps a lot with my shoulder. It also seems to reduce the lingering night pains afterwards.
I've just had an unplanned, four week SD, taking care of me mum over the holidays. I look to be back at the iron on Monday. Perhaps my shoulder has used the past few weeks well and has healed itself (one can only hope).
Sun 04/01/09
<div>
(TunnelRat @ Jan. 04 2009,3:01)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I find that a long, slow warm-up helps a lot with my shoulder. It also seems to reduce the lingering night pains afterwards.
I've just had an unplanned, four week SD, taking care of me mum over the holidays. I look to be back at the iron on Monday. Perhaps my shoulder has used the past few weeks well and has healed itself (one can only hope).</div>
Hey TR, I have to do that too but recently my left shoulder has just been a real nuisance. Every time I turn over at night it wakes me up, so my sleep has been broken which makes me even more grouchy than I would otherwise be on this PSMF.
It's funny that dips don't seem to make it worse at all, even though it does complain a bit when I'm in 10RM load territory; in fact, today, my left shoulder was feeling better than it has all week so I did some light shoulder work to get some more blood flowing around the area:
EZ-bar Presses: 2 x 15 x 41kg (90lb)
I find the EZ-bar is much kinder on my shoulder when I do presses. Hardly any discomfort during those.
I'm pretty sure that a four week SD would work wonders for my shoulder so I hope it has for yours. I'll look forward to seeing your log spring back to life soon. All the best with your next cycle.
Oh, also added in 45 mins on the old stationary bike because I had a few more cals today than intended.
<div>
(TunnelRat @ Jan. 04 2009,3:01)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I find that a long, slow warm-up helps a lot with my shoulder. It also seems to reduce the lingering night pains afterwards.
I've just had an unplanned, four week SD, taking care of me mum over the holidays. I look to be back at the iron on Monday. Perhaps my shoulder has used the past few weeks well and has healed itself (one can only hope).</div>
Hey TR, I have to do that too but recently my left shoulder has just been a real nuisance. Every time I turn over at night it wakes me up, so my sleep has been broken which makes me even more grouchy than I would otherwise be on this PSMF.
It's funny that dips don't seem to make it worse at all, even though it does complain a bit when I'm in 10RM load territory; in fact, today, my left shoulder was feeling better than it has all week so I did some light shoulder work to get some more blood flowing around the area:
EZ-bar Presses: 2 x 15 x 41kg (90lb)
I find the EZ-bar is much kinder on my shoulder when I do presses. Hardly any discomfort during those.
I'm pretty sure that a four week SD would work wonders for my shoulder so I hope it has for yours. I'll look forward to seeing your log spring back to life soon. All the best with your next cycle.
Oh, also added in 45 mins on the old stationary bike because I had a few more cals today than intended.
Mon 05/01/09
BW: 186lb - Feeling pretty depleted after almost a week of low carbs and fats. Down 5.5lb so far which has to be mainly water weight.
For the first week of Lyle's modified PSMF I've been fairly careful but not 100% strict. So, I've added a little milk (~50g) to cups of tea and coffee. That's about 170 cals a day if I have 6 cups. Amazing how it adds up but it's not a great deal.
I don't think I've hit my daily protein target once. It's almost 350g a day which is really high if you are trying to get it from very low fat and carb sources. Also, my whey hasn't arrived yet so I'm having to get it all from whole foods. However, with the few extra grams of carbs and fats I've consumed, my cals have been higher than they should have been at around 1500 a day (although yesterday I made a miscalc with some lean beef mince and nearly hit 2k cals).
Because I'm on a category 1 PSMF there are no free meals or refeeds for the duration of the PSMF but it's only for 11 days anyway.
This coming week I'm going to be more strict. That means no milk in hot drinks and sticking to leaner fish and chicken. Hopefully, my whey will arrive too which will help.
I haven't really felt too bad over the first week. I've been pretty hungry most of the time but that's to be expected. I only have to stick it out for another 5 days and then I'm carbing up.
Training should be fun this week.
BW: 186lb - Feeling pretty depleted after almost a week of low carbs and fats. Down 5.5lb so far which has to be mainly water weight.
For the first week of Lyle's modified PSMF I've been fairly careful but not 100% strict. So, I've added a little milk (~50g) to cups of tea and coffee. That's about 170 cals a day if I have 6 cups. Amazing how it adds up but it's not a great deal.
I don't think I've hit my daily protein target once. It's almost 350g a day which is really high if you are trying to get it from very low fat and carb sources. Also, my whey hasn't arrived yet so I'm having to get it all from whole foods. However, with the few extra grams of carbs and fats I've consumed, my cals have been higher than they should have been at around 1500 a day (although yesterday I made a miscalc with some lean beef mince and nearly hit 2k cals).
Because I'm on a category 1 PSMF there are no free meals or refeeds for the duration of the PSMF but it's only for 11 days anyway.
This coming week I'm going to be more strict. That means no milk in hot drinks and sticking to leaner fish and chicken. Hopefully, my whey will arrive too which will help.
I haven't really felt too bad over the first week. I've been pretty hungry most of the time but that's to be expected. I only have to stick it out for another 5 days and then I'm carbing up.
Training should be fun this week.
TunnelRat
Active Member
<div>
(Lol @ Jan. 05 2009,7:38)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I don't think I've hit my daily protein target once. It's almost 350g a day which is really high if you are trying to get it from very low fat and carb sources. Also, my whey hasn't arrived yet so I'm having to get it all from whole foods. However, with the few extra grams of carbs and fats I've consumed, my cals have been higher than they should have been at around 1500 a day</div>
You might want to try a wee bit of fat-free Bonnie Clabber. A half cup amounts to 30g protein, 10g carbs, and 160 calories.
Even Lyle allows for low-fat cottage cheese, but I find that the no-fat variety helps me to keep my total calorie count down and my protein grams up.
(Lol @ Jan. 05 2009,7:38)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I don't think I've hit my daily protein target once. It's almost 350g a day which is really high if you are trying to get it from very low fat and carb sources. Also, my whey hasn't arrived yet so I'm having to get it all from whole foods. However, with the few extra grams of carbs and fats I've consumed, my cals have been higher than they should have been at around 1500 a day</div>
You might want to try a wee bit of fat-free Bonnie Clabber. A half cup amounts to 30g protein, 10g carbs, and 160 calories.
Even Lyle allows for low-fat cottage cheese, but I find that the no-fat variety helps me to keep my total calorie count down and my protein grams up.
Mon 05/01/09
30 mins on bike.
Front Squats: 10 x 60kg, 5 x 80kg, 5 x 90kg, 3 x 5 x 100kg (220lb) - man, that was hard!
DB Bench: 20 x 26kg (57lb), 2 x 13 x 31kg (68lb), 2 x 8 x 36kg (79lb) - I haven't performed this exercise for years so thought I'd give them a shot. Warmed up carefully; they seemed much kinder on my shoulder when the load was lighter but did still bother it once I was using 36kg. I'll have to see how it feels tomorrow. It was a lot less load than I would use for bb bench so maybe that's the only reason why it didn't hurt as much.
EZ-bar Pullovers: 10 x 41kg (90lb), 2 x 6 x 51kg (112lb) - definitely feeling the effects of low carbs. I could feel my energy fall away by the fifth rep.
Pretty tired so I'll do back and shoulders tomorrow.
Consumed about 1630 cals today for around 250g protein, 53g fats, 39g carbs (including 5g carbs before training). 23g of the fat fat came from 300g of lean chicken breast.
I probably need to take a few more carbs in while training so I can keep going a little longer. I'll try that on Wednesday.
30 mins on bike.
Front Squats: 10 x 60kg, 5 x 80kg, 5 x 90kg, 3 x 5 x 100kg (220lb) - man, that was hard!
DB Bench: 20 x 26kg (57lb), 2 x 13 x 31kg (68lb), 2 x 8 x 36kg (79lb) - I haven't performed this exercise for years so thought I'd give them a shot. Warmed up carefully; they seemed much kinder on my shoulder when the load was lighter but did still bother it once I was using 36kg. I'll have to see how it feels tomorrow. It was a lot less load than I would use for bb bench so maybe that's the only reason why it didn't hurt as much.
EZ-bar Pullovers: 10 x 41kg (90lb), 2 x 6 x 51kg (112lb) - definitely feeling the effects of low carbs. I could feel my energy fall away by the fifth rep.
Pretty tired so I'll do back and shoulders tomorrow.
Consumed about 1630 cals today for around 250g protein, 53g fats, 39g carbs (including 5g carbs before training). 23g of the fat fat came from 300g of lean chicken breast.
I probably need to take a few more carbs in while training so I can keep going a little longer. I'll try that on Wednesday.
Wed 07/01/09
Freezing weather here right now.
BW: 185lb - lowest yet. I'm definitely leaner than I was after UD2 but I'm feeling a lot weaker too. Hmm, how lean do I have to be to get some decent cuts in my quads?! Still seems miles off from here. I can see I'm going to have to go back to UD2 again for a few more weeks after my time away. I've ordered a few more books from Lyle, the SFS and his Protein book. I'm up for a few more weeks of torturous hell, so his SFS book should be just the job.
Anyone here done an EC stack while dieting? How about Niacin?
5g of carbs + 5g creatine pre workout.
DB bench on Monday messed my left shoulder up just as much as BB bench so I'm going to have to leave both out for a while until it's had more time to heal. Dips don't seem to bother it as much so I'll stick with them for now.
10 mins on bike.
Squats: 10 x 100kg (220lb)
Deads: 10 x 70kg, 5 x 110kg (242lb), 2 x 5 x 160kg (352lb), 2 x 180kg (396lb) - all reps with double-overhand hook grip. CNS felt totally sapped after just that. Interestingly, the bar flew off the floor for the first rep with 352. I'll take that as a good sign even though I ran out of steam pretty fast.
I must have got a cramp in my left tri during deads (although I wasn't aware of it) as it was really tight immediately afterwards. It wasn't painful like a muscle pull it's sore of I squeeze it and straightening my arm above my head and then attempting to lower my forearm, as if doing a tri extension, is now very uncomfortable. Plenty of massage required me thinks.
T-bar Rows: 5, 10 x ~90kg (198lb) - just grabbed one end of my loaded bar, interlocked fingers and touched plates to chest. Never normally do these. Felt a good strain in lats. Nice change from BO rows, so I'll invest in a V-shaped handle to make grabbing the bar easier.
Dips: 20 x bw, 10 x bw+25.5kg, 7, 5 x bw+45.5kg (100lb) - Hard.
Chins: a few singles with bw+45.5kg (100lb) and then a few negs. Right arm twinged a little but that's the best it has been in almost a year.
EZ-bar Presses: 10 x 51kg (112lb), 7 x 56kg (123lb), 2 x 5 x 61kg (134lb)
As long as I warm up well, my left shoulder doesn't bother me too much when pressing. It's just bench that seems to be the culprit. I may have to start experimenting with incline once I can get back at it.
Standing SL Calf Raises: bw+45kg 3 continuous sets of 13, 9, 7 reps followed by some negs.
Freezing weather here right now.
BW: 185lb - lowest yet. I'm definitely leaner than I was after UD2 but I'm feeling a lot weaker too. Hmm, how lean do I have to be to get some decent cuts in my quads?! Still seems miles off from here. I can see I'm going to have to go back to UD2 again for a few more weeks after my time away. I've ordered a few more books from Lyle, the SFS and his Protein book. I'm up for a few more weeks of torturous hell, so his SFS book should be just the job.
Anyone here done an EC stack while dieting? How about Niacin?
5g of carbs + 5g creatine pre workout.
DB bench on Monday messed my left shoulder up just as much as BB bench so I'm going to have to leave both out for a while until it's had more time to heal. Dips don't seem to bother it as much so I'll stick with them for now.
10 mins on bike.
Squats: 10 x 100kg (220lb)
Deads: 10 x 70kg, 5 x 110kg (242lb), 2 x 5 x 160kg (352lb), 2 x 180kg (396lb) - all reps with double-overhand hook grip. CNS felt totally sapped after just that. Interestingly, the bar flew off the floor for the first rep with 352. I'll take that as a good sign even though I ran out of steam pretty fast.
I must have got a cramp in my left tri during deads (although I wasn't aware of it) as it was really tight immediately afterwards. It wasn't painful like a muscle pull it's sore of I squeeze it and straightening my arm above my head and then attempting to lower my forearm, as if doing a tri extension, is now very uncomfortable. Plenty of massage required me thinks.
T-bar Rows: 5, 10 x ~90kg (198lb) - just grabbed one end of my loaded bar, interlocked fingers and touched plates to chest. Never normally do these. Felt a good strain in lats. Nice change from BO rows, so I'll invest in a V-shaped handle to make grabbing the bar easier.
Dips: 20 x bw, 10 x bw+25.5kg, 7, 5 x bw+45.5kg (100lb) - Hard.
Chins: a few singles with bw+45.5kg (100lb) and then a few negs. Right arm twinged a little but that's the best it has been in almost a year.
EZ-bar Presses: 10 x 51kg (112lb), 7 x 56kg (123lb), 2 x 5 x 61kg (134lb)
As long as I warm up well, my left shoulder doesn't bother me too much when pressing. It's just bench that seems to be the culprit. I may have to start experimenting with incline once I can get back at it.
Standing SL Calf Raises: bw+45kg 3 continuous sets of 13, 9, 7 reps followed by some negs.