187lbs last i checked im just weighing myself once a week as directed , though i’d hope to have put on some weight after a week let you know next Monday 
And its really hard to walk around after the squats, think im going to take the deadlift out today and put in T-Bar Rows no way ill be able to properly deadlift can barely walk straight !
[quote]SmallToBig wrote:
187lbs last i checked im just weighing myself once a week as directed , though i’d hope to have put on some weight after a week let you know next Monday
And its really hard to walk around after the squats, think im going to take the deadlift out today and put in T-Bar Rows no way ill be able to properly deadlift can barely walk straight ![/quote]
Yeah, I’d do deadlifts on leg days… Coupled with either nothing or leg extensions (don’t go too crazy with the angle, I.e. don’t bend your knees past 90 deg or so… that’s a bit different from squats) or some such crap, even leg press would be too much for me then, but you could try doing that together with deads…
Modified my nutrition somewhat
B-fast:
4 Eggs
150g Chicken
5g Fish Oil
Snack:
30g Nuts
30g Protein
Meal 2:
9oz (250g)Chicken
30g Hazelnuts
3g Fish Oil
Snack:
30g Nuts
30g Protein
Dinner: (Post Workout)
11oz (311g)Red Meat
2 Eggs
Green Veg
Pre Bed:
30g Nuts
1 Tub Cottage Cheese
Main points: Removed Cheese, Added more meat to dinner and 2nd meal, Added some more nuts to get better fat profile, took out 2 Eggs in the morning swallowing 6 raw Eggs really REALLY makes me feel ill !
Thats it.
[quote]Cephalic_Carnage wrote:
Yeah, I’d do deadlifts on leg days… Coupled with either nothing or leg extensions (don’t go too crazy with the angle, I.e. don’t bend your knees past 90 deg or so… that’s a bit different from squats) or some such crap, even leg press would be too much for me then, but you could try doing that together with deads… [/quote]
Ya i saw Modok talking about it.
So say with the 2 Squat Days add Leg Curls (3 sets or what ?)
And with my Deadlift Day in the middle add Leg Press (3 sets ?)
And once again cheers for the help, Modok and you i owe alot of thanks !
[quote]SmallToBig wrote:
Cephalic_Carnage wrote:
Yeah, I’d do deadlifts on leg days… Coupled with either nothing or leg extensions (don’t go too crazy with the angle, I.e. don’t bend your knees past 90 deg or so… that’s a bit different from squats) or some such crap, even leg press would be too much for me then, but you could try doing that together with deads…
Ya i saw Modok talking about it.
So say with the 2 Squat Days add Leg Curls (3 sets or what ?)
And with my Deadlift Day in the middle add Leg Press (3 sets ?)
And once again cheers for the help, Modok and you i owe alot of thanks ![/quote]
I would do as many sets for the second leg exercise as for the first… Basically follow the program’s parameters there… Modok used modified compound sets, so go look that up in the bbb ebook 
Considering that your knee isn’t feeling too great… It might be prudent not to overstress things though… Maybe only do deadlifts on wednesday or so… no quad exercise (the original program only had one exercise for thighs per leg day, anyway)… And get that knee checked.
[quote]SmallToBig wrote:
Modified my nutrition somewhat
B-fast:
4 Eggs
150g Chicken
5g Fish Oil
Snack:
30g Nuts
30g Protein
Meal 2:
9oz (250g)Chicken
30g Hazelnuts
3g Fish Oil
Snack:
30g Nuts
30g Protein
Dinner: (Post Workout)
11oz (311g)Red Meat
2 Eggs
Green Veg
Pre Bed:
30g Nuts
1 Tub Cottage Cheese
Main points: Removed Cheese, Added more meat to dinner and 2nd meal, Added some more nuts to get better fat profile, took out 2 Eggs in the morning swallowing 6 raw Eggs really REALLY makes me feel ill !
Thats it.[/quote]
How do you take the raw eggs?
About the raw eggs, having gone from gagging at one to downing 8 no problem, I’ve learned a few tricks to make them easier to get down and help with any sickness:
1 teaspoon of good apple cider vinegar mixed in with a fork
or
1-2 tbsp of heavy whipping cream, might not be appropriate depending on your diet
or
1 tbsp olive oil , always appropriate
If getting them down isn’t the problem, if it starts when they get there, ginger might help there. A piece the size of a tumbnail helps me whenever I’ve had too much food or digestion is slower than usual.
[quote]Cephalic_Carnage wrote:
I would do as many sets for the second leg exercise as for the first… Basically follow the program’s parameters there… Modok used modified compound sets, so go look that up in the bbb ebook
Considering that your knee isn’t feeling too great… It might be prudent not to overstress things though… Maybe only do deadlifts on wednesday or so… no quad exercise (the original program only had one exercise for thighs per leg day, anyway)… And get that knee checked.
[/quote]
Erm your confusing all your students LOL. It’s Jo3 that has the knee problem, only been in the gym 6 times not enough time to injure anything
Amonero i think its just that im new to it !
It’s more i “think” im going to gag moreso than any physical urge to gag.
Give it a few more days and ill add back in the eggs lol, but i thank you for your time.
Day 3; 120 seconds rest (10-12 reps)
Warmup Sets: Bar *5, 30 *5
Set 1: 40kg *12
Set 2: 45kg *12
Set 3: 50kg *12 (Last 3 very hard)
1st time ever flat benching, i watched the Dave Tate video around 10 times before i went benching, everything hurts in that position !!
Warmup Sets: 25kg *5, 25kg *5
Set 1: 50kg *12 (Yargh HARD)
Set 2: 50kg *10 (!)
Set 3: 45kg *12 (Bloody hard the last 3)
Warmup Sets: 0
Set 1: 20kg(The Bar lol) *12 (So bloody hard my arm was cramping from swelling !)
Set 2: 20kg *10 (!!!)
Set 3: 20kg *7
PS: THIS WAS NOT FUN
Warmup Sets: 25 *5
Set 1: 45kg *12
At Rep 9, i was grimacing and making weird noises lol bloody pain was not funny !
So questions for today.
Will i go to dumbells or just keep it in, i presume ill be stronger next week ?Silly me LOL, i just looked at my 1st day +10kg with the EZ Bar was hard, so i think the 20kg is more than that so i made a “small” imrpovement i’ll see when EZ excercise comes around again.
Is it ok to do the 5 sec neg and 15sec hold for calves, couldn’t find a 2nd excercise in time.
Wasn’t as wrecked today as yesterday… is this normal last 2 days i walked out of the gym half dead lol these excercises are not that challenging today. Am i doing something wrong ?
Continues tomorrow (again!)
Breakfast was MUCH easier today with only 4 eggs though im getting used to just throwing them back now in one go.
Gym in 2 hours !
Seems like i screwed up somewhere with my protein its collapsed when i put in my meals:
Fat: 159g
Protein: 300g
Carbs: 22g
Around 300g so i need to get another 80g from somewhere !
Going to have to up my last meal or something more for breakfast.
Day 4: 120 sec rest, 10-12 reps
Warmup Sets: Bar *5, 30 *5
Set 1: 40kg *12 (could only do 35 standing so hell yes !)
Set 2: 45kg *12 <<<— !!!
Set 1: 50kg *12 Well Hard to do BUT I GOT 50kg… not much to some but alot to me
Warmup Sets: Bar *5, 30 *5
Set 1: 40kg *12
Set 2: 45kg *12
Set 3: 50kg *12 Well hard i was panting puffing holding my breath but i wanted 12 reps !!!
Again massive improvement so hell yes last week struggled to get 35kg *6 learning the excercise
Warmup Sets: 40 *5, 60 *5
Set 1: 80kg *12 (OMG high rep deadlifts SUCK so badly !!!)
Set 2: 82.5kg *12 (Out of breath spent the next 2 minutes trying to get back to normal!)
Set 3: 82.5kg *11 (Dear mother of god, that was THE hardest thing i have ever done EVER i really thought i was going to pass out !)
Nope, no bloody hope those high rep deadlifts wiped me clean out of all my energy. Spent the 7-10 minutes after the last set just sitting on the bar trying to return to normal.
So today i learned high rep deadlifts are THE hardest thing i’ve ever done, truly it took all my energy out of me lol.
Good point though is the excercises im doing i feel all pumped up (if thats how to describe it) for about 1/2 hr afterwards feel well good lol my shoulders and arms were bigger
I was thinking yesterday it was easy NOT ANYMORE that was the hardest day so far, next 2 days wont be any easier but i get to see if i have improved as they are the same excercises i’ll be well pissed off if i haven’t !
Roll on Sunday
[quote]SmallToBig wrote:
So today i learned high rep deadlifts are THE hardest thing i’ve ever done, truly it took all my energy out of me lol.
Good point though is the excercises im doing i feel all pumped up (if thats how to describe it) for about 1/2 hr afterwards feel well good lol my shoulders and arms were bigger
I was thinking yesterday it was easy NOT ANYMORE that was the hardest day so far, next 2 days wont be any easier but i get to see if i have improved as they are the same excercises i’ll be well pissed off if i haven’t !
Roll on Sunday
[/quote]
I feel you on the high rep deadlifts. For me, simply doing too much volume for my lower back kills it to where it’s tough to lift even the smallest weight. Hopefully that’s not a problem this Saturday when I do 4x8-10 deadlifts.
Week 1 Day 5:
Warmup Sets: 16kg *5
Set 1: 20kg *10
Set 2: 22kg *10 ← HELL YES !
Set 1: 22kg *10 (Right side was way more tired than my left)
Warmup Sets: Bar *5, 30kg *5
Set 1: 50kg *10 ← Was going for 45 but though what the hell so did 50 I GOT IT !
Set 2: 55kg *9 ← Gah so close ! Though i nearly throttled myself LOL i couldn’t raise it 1 more inch !
Set 3: 55kg *4, 50kg *3 ← Ya i was an idiot i didn’t drop lol paid the price learned my lesson
Warmup Sets: Bar *5, +7.5kg *5
Set 1: Bar + 15kg *10 (HELL YES !)
Set 2: Bar + 12.5kg *9 (ramped down lol learned my lesson !)
Set 3: Bar + 10kg *9 (So close !!!)
Warmup Sets: 25kg *5, 35kg *5
Set 1: 65kg *10
Set 2: 65kg *10
Set 3: 67.5kg *10 (hell yes)
Day 1: 18kg * 15 <------------------------> Day 5: 22kg *10
Day 1: 45kg * 15 <------------------------> Day 5: 55kg *9
Day 1: +10kg * 12 <------------------------> Day 5: Bar +15kg *10
Day 1: 55kg * 12 <------------------------> Day 5: 67.5kg *10
Just for Comparison make sure im getting stronger !
It’s ok progress for 5 days i hope it is anyway, don’t know how much i’m meant to progress
I’ll know more when it comes to the back off weeks starting on Week 4 as it’s the same setup as Week 1 but with 30 seconds more rest so i hope to add another 10-20kg onto all my numbers !
Tomorrow is Day 6 it’s going to be brutal again with the Squats but i have a day off after.
After 5 days in the gym i feel pretty damn good think im a pretty compeditive person so works well beating my numbers every session i’d probably freak if my numbers don’t go up LOL
Looks like you’re off to a fantastic start!
Take a picture now (don’t post it!), and one in six months. When you’ve got both, post 'em!
[quote]goochadamg wrote:
Looks like you’re off to a fantastic start!
Take a picture now (don’t post it!), and one in six months. When you’ve got both, post 'em!
[/quote]
I say post the damn picture for the added accountability. In six months, post it again with your new photo.
Ya im working on purchasing a camera my phone camera is pretty dire LOL
My money is spent on specific stuff at the moment so i don’t have any spare but i will take measurements of my arm, calf and thigh and see if they go up every 6 weeks.
I’ll be taking one photo at the end of every Ramp of 6 weeks if i don’t see constant progress i’ll be well pissed off at myself.
Day off from work tomorrow so ill hunt around the place for a measuring tape in the shops, and see how much a good enough camera will set me back.