BROOTAL's Log

Training Training Logs
201

[quote]Intersweat wrote:
laroyal wrote:
Whole eggs are your best bet with the lean meat and I would use a lean red meat because it is higher in Tyrosine than ham or turkey. Turkey since it is higher in tryptophan is ideal for you late meal as it promotes good sleep.

Dr. Robert Itchiness, a cardiologist in New York city specializing in metabolic disorders, has treated over 8,000 patients.

Dr. Robert Itchiness… WTF?? Strangest surname I’ve heard in a while ;o)

I’d agree with laroyal here. Real eggs are the business. I’m readin “150 Healthiest Foods” by Jonny Bowden at the minute and he hasn’t had an egg white ommelette since 1983.

Sorry for hijacking the thread.

Have I missed the before pics? Keep up the good work. I’ll try and follow your blog a bit closer now.

[/quote]

I don’t see a hijack here, good additional commentary based on what you know about eggs. Good stuff! I don’t believe in seperating eggs myself ~ I feel like I’m starving myself if I stop at like 4.

A real breakfast needs at least a good 18-24 eggs scrambled up with some salsa, ketchup tobasco, sausage, hmm and bacon. ( for me ) I love eggs -_- [ though I only do this once in a while during super big eats. ]

202

Let’s make it harder ~ Pullups, go for more then 6 - I want you to hit 7 next week or hangon that bar and not let go for 5 minutes.

Also when you shift into benching, if it feels easy to do 6 or you have gas for 2. Then do 2 more. Or up the weight by 5-10lbs and thats your new multi-set #

MICROPLATES 2.5 lbs !! I’m not joking!

203

Kinein,

Not trying to mislead anyone! I apologize for the crappy pictures. They were more or less a quick “toss up” for the poster who asked for before pictures. The other is just a current one.

I will try the hand thing while flexing. I am not sure why I do it and really hadn’t paid much attention.

Do you see a lack of progress in the pictures and that is why you are asking for better ones? I am hoping that the PN system will help get me back on track as things seem to have tapered off.

I try to push myself harder in some way each time I workout. I will continue to try micro-loading and adding more pull-ups.

Thanks again!

204

Hamstring Curls:

  1. 35lbs x10
  2. 60bs x 8
  3. 70lbs x 6 (2min rest)
  4. 70lbs x 6 (2min rest)
  5. 70lbs x 6 (2min rest)
  6. 70lbs x 6 (2min rest)
  7. 65lbs x 6 (2min rest) (maybe 75 was too much? had to drop the weight down on last set

B1)= 3 sets of 10 reps
B2)= 3 sets of 8 reps
2 minute rest after each superset.

B1)Good Mornings: 65lbs
B2)Reverse Hypers: 5lbs at feet

C)Back Extensions
holding 10lb plate (going to switch this with romanian deads from now on)

D) 100 reps of light hamstrings curls with 20 lbs
4 set of 25 reps with 30 seconds rest in between.

15 minutes of bicycle sprints.

Nutrition for today:

Breakfast: 3 eggs, 3 slices turkey bacon, 1 Flameout cap, 1 piece of fresh fruit (banana), vitamin.

Snack: Peanut butter chocolate shake, 1 Flameout

Lunch: Chicken and squash in cream sauce, 1 Flameout

Snack: Chocolate peanut butter bar, 1 Flameout

Workout: Surge

Dinner: Dr Johns chili

Pre-bed: Pre bed snack, 1 Flameout. (have not eaten yet, will do before bed)

Breakdown:
Calories: 3299
Protein: 322 grams
Carbs: 193 grams
Fats: 136 grams

Kinein- I will start posting better pictures every two weeks. I want to make sure that my progress keeps moving. I have this fear of “spinning my wheels” because I have in the past, got frustrated and bailed on the whole working out thing. I am determined to not let it happen again. I will also try to get some videos if possible. I work out alone, and usually there are not a whole lot of people around. I am assuming you mean major lifts only (bench, squats, pull-ups, rows)

I also need to start posting my bodyweight.

205

Hi Brootal. Looks like you’re keeping close tabs on the diet which is always good news. I can’t see you spinning your wheels on that front however I see you like to do a 100 reps of things quite often (4 x 25). I have heard of people who have done this on occasion though I’ve never tried it myself (I don’t count German Volume Training since its 10 x 10 with good weight). I know it gets a pump but I’m not convinced you should be doing it. There are better ways and it can actually hinder your progress.

However, if its working for you forget everything I’ve said ;o)

206

Intersweat-

Thank you for your reply. It is too early for me to tell if it will hinder my progress or not. The program I am following is by CT and is posted here: http://www.T-Nation.com/readArticle.do?id=1031781

Check it out if you are interested. In that article he explains his reasoning of utilizing a light, 100 rep set at the end of the workout. If I start to see negative results, I will keep your note in mind.

207

Nah… I just saw a better more progressive picture last time! I don’t want you to mislead yourself into thinking you aren’t making progress.

I think you can do 1 more pullup. I stand by that. Haha. I’m a fanatic about it since I couldn’t do 1 - 2 years ago. I can do 16 right now ~ though I haven’t really tried to do more then 16 straight yet - I should put that on my agenda.

208

[quote]BROOTAL wrote:
Intersweat-

Thank you for your reply. It is too early for me to tell if it will hinder my progress or not. The program I am following is by CT and is posted here: http://www.T-Nation.com/readArticle.do?id=1031781

Check it out if you are interested. In that article he explains his reasoning of utilizing a light, 100 rep set at the end of the workout. If I start to see negative results, I will keep your note in mind.

[/quote]

Everyday is a school day Brootal. Can’t remember reading this article before, which is strange, cause I’m a big CT fan. IMO CT and Poliquin talk the most sense of all the coaches in T-Nation. Still dubious about the flushing effect of the 100 reps but I can’t knock it 'til I’ve tried it. Thanks for the link

209

Long post to include yesterdays nutrition. I had a company dinner last night so I had to skip working out (moved everything one day and will workout 4 days in a row to catch up) and I also had my 1st of 4 allowed cheat meals for the week.

Nutrition (yesterday):
Breakfast: 3 whole eggs, 3 strips turkey bacon, 1 medium banana. glass of water, multivitamin

Shake: Peanut Butter shake, 2 Flameout, glass of water

Lunch: Chicken with squash in cream sauce. glass of water

Shake: Chocolate peanut butter bars, 2 Flameout

Dinner: Very lean cut of steak, steamed asparagus, raw baked potato (cheat meal # 1) (cheat meal because of the carbs from the potato in a time outside of the “workout window”

Before bed: Pre-bed snack

Todays workout:
Incline bench:

  1. 95lbs x10
  2. 115bs x 8
  3. 155lbs x 3 (2min rest)
  4. 155lbs x 3 (2min rest)
  5. 155lbs x 3 (2min rest)
  6. 155lbs x 3 (2min rest)
  7. 155lbs x 3 (2min rest)
  8. 155lbs x 3 (2min rest)
  9. 155lbs x 3 (2min rest)
  10. 155lbs x 3 (2min rest)
    Decided to drop the number of reps and start usuing heavier weight

B1)= 3 sets of 10 reps
B2)= 3 sets of 8 reps
2 minute rest after each superset.

B1)Front shoulder Raises: 30lb plate weight with both hands
B2)Decline Bench press: 120lbs

C)Variable incline/decline dumbbell press.
-45 deg incline (10 reps with 35lbs dumbbells)no rest
-30 deg incline (10 reps with 35lbs dumbbells)no rest
-flat bench (8 reps with 35lb dumbbells) no rest
-decline bench (7 reps with 35lbs dumbbells)
reps went down today most likely because of the ass busting I did in the previous exercises.

D) 100 reps of lateral side raises (2.5lb plate weights)
4 set of 25 reps with 30 seconds rest in between.

15 minutes of bicycle sprints + 5 min cool down.

Nutrition:
Breakfast: 3 whole eggs, 3 strips turkey bacon, 1 medium banana. glass of water, multivitamin, 1 Flameout

Shake: Peanut Butter shake, 1 Flameout, glass of water

Lunch: Chicken with squash in cream sauce. 1 Flameout glass of water

Shake: Chocolate peanut butter bars, 1 Flameout

Workout: Surge

Dinner: Dr. Johns chili, green tea

Pre-Bed meal: Pre-bed snack, 1 Flameout

So far out of 5 days on the PN plan I have only used 1 cheat meal. I am planning one for tomorrow night (pizza). and for sundays breakfast I am going to make the protein pancakes for my first meal.

I am finding that when I cook all the meals this plan is very easy to stick to.

Also want to note for anyone that hasnt tried it: Chocolate Surge is, in my opinion, the best flavor hands down!!!

210

I noticed I forgot yesterdays arm workout:

Hammer Curls: 2 minutes rest between each set. (used dumbbels so weights given are each arm)

  1. 15 x 6 reps
  2. 25lbs x 6 reps
  3. 35lbs x 6 reps
  4. 35lbs x 6 reps
  5. 35lbs x 6 reps
  6. 35lbs x 6 reps
  7. 35lbs x 6 reps
  8. 35lbs x 6 reps

Super sets: (3 sets total)
B1: Seated tricep extension: 10 reps @ 45lbs (used the bench bar)
B2: EZ curl Preacher curls: 8 reps @ 50lbs
2 minute rest

C) Tricep Pushups: 3 sets of 10 reps, 1 minute rests

D) 100 reps of preacher curls with 5 lbs dumbbells
100 reps of lying tricep extensions with 5 lbs dumbbells

Todays leg workout was pretty craptacular. I am not sure if it was because I was just tired from working out balls to the wall 4 days straight, or just tired from the weekend madness. I felt my form just falling to pieces almost every set.

Workout:
Back squats: 2 minutes rest between each set.

  1. bar x 6 reps
  2. 95lbs x 6 reps
  3. 115lbs x 6 reps
  4. 215lbs x 6 reps
  5. 215lbs x 6 reps
  6. 215lbs x 6 reps
  7. 215lbs x 6 reps
  8. 215lbs x 6 reps

Super sets:
B1: Leg extension: 10 reps @ 80lbs
B2: Front Squats: 8 reps @ 120lbs
2 minute rest

Leg extension: 10 reps @ 80lbs
Front Squats: 8 reps @ 120lbs
2 minute rest

Leg extension: 10 reps @ 80lbs
had to swtich to back squats to get these done): 8 reps @ 120lbs
2 minute rest

Isometric Bulgarian split squats:
3 “sets” of 30 second holds on each leg.

100 squats with an EZ curl bar

20 minutes of cycling on the bike.

I dont want to lie to myself or anyone else. I would say 50% of the squats I did today would not count (not low enough) and used bad form. I’m not happy with it at all, but something just wasn’t right today.

On a brighter note: I finished my first week of PN at 90% adherence. Next week will be pictures and current weight.

211

When you find yourself doing something wrong like your squat issue. Chop the weight in half and focus on technique and form. Such as
125 x 10 ATG - Slow down and when your in the hole, thermonuclear explosion up up and away…
125 x 10 ATG
135 x 10 ATG
145 x 10 ATG

then… can up it
185x 6
185x 6
185x 6
225x 6
225x 6

  • just an example *

It is good to revist your technique because it can help your lifts so much more and improve the quality of your contractions. Either way sounds like a mind-muscle read/write error ~ time to run a defrag on Brootal! ;p

212

Todays workout.

Pull-ups

  1. 6 reps
  2. 6 reps
  3. 6 reps
  4. 6 reps (2 assisted, meaning I rest my feet on a chair)
  5. 6 reps (2 assisted)
  6. 6 reps ** EXTRA SET** (all assisted up, 3 seconds controlled lowering)
    2 minute rest periods

Supersets:
B1) Incline bench supported rows (70lbs) dumbbells x 10 reps
B2) Bent over barbell rows with reverse grip (95lbs)x 8 reps

2min rest

B1) Incline bench supported rows (70lbs) dumbbells x 10 reps
B2) Bent over barbell rows with reverse grip (95lbs)x 8 reps

2min rest

B1) Incline bench supported rows (70lbs) dumbbells x 10 reps
B2) Bent over barbell rows with reverse grip (95lbs)x 8 reps

C) One arm Barbell rows

  1. (45lb bar + 35lb plate) 3x8 each arm 1 minute rest
  2. (45lb bar + 35lb plate) 3x8 each arm 1 minute rest
  3. (45lb bar + 35lb plate) 3x8 each arm 1 minute rest

100 shrugs holding 10lbs dumbbells.

Nutrition:

Breakfast: 3 eggs, 3 slices turkey bacon, 1 Flameout cap, 1 piece of fresh fruit (banana), vitamin.

Snack: Peanut butter chocolate shake, 1 Flameout

Lunch: Chicken and squash in cream sauce, 1 Flameout

Snack: Chocolate peanut butter bar, 1 Flameout

Workout: Surge

Dinner: Dr Johns chili

Pre-bed: Pre bed snack, 1 Flameout.

Breakdown:
Calories: 3299
Protein: 322 grams
Carbs: 193 grams
Fats: 136 grams

Just for the heck of it I stepped on the scale today: I am up 4 pounds since I started eating this way. Not sure if this is good or bad, but I am going to stick with the plan exactly how it is laid out. The requirement it at minimum 3 weeks of eating the PN way without changing calories or macros. This is only the first day of the second week.

I skipped doing any cardio today because I was beat down and not feeling up to it.

Kinein- I will try the squat thing next leg day. I agree that I need to go back and rework my form. I have started to get in the mindset of “anything to add more weight”, and have to remember how important form is. Thanks for the advice.

213

NP ~ Oh I wanted to know if you tried for 7 pullups :wink:

214

Hi BROOTAL,

I’ve just caught up on your log and want to congratulate you for your consistency.

I like the progression you’ve had with your diet where you are now taking in more fat. One thing I have learned with my experiment with a fat-adapted diet is that results are sub-par if your fat intake is too low.

I do have a few suggestions.

  • change your protein sources. You’ve been eating eggs and turkey bacon, shakes, and chicken most of the time for months. Those are all good sources, but it’s also good to change them up. I really believe that fish is one of the best protein sources for fat loss.

My friends spearfish, and when they bring home a big yellowtail or tuna and we eat it for breakfast, lunch, and supper, the fat seems to drop off.

  • I would eliminate the banana at breakfast. If you want carbs, use mixed berries instead. But also, try skipping the carbs, eat a few celery sticks, and have fish with guacamole or olive oil, to hit 25-30 g fat for breakfast. I have personally found fat loss to be much faster when keeping carbs minimal and fat plentiful in breakfast.

  • monitor your fat loss with a caliper. Get a cheap Accumeasure for $25, have a friend pinch as many sites as possible. (The guide with the caliper shows 4 places, but google to find other other sites used in a 9- or 13-site test.)

If there is no easy way to find exactly the same spot every time (like a mole), mark a dot with a brown Sharpie so that you can find the same spot every week. Your condition is such that fat loss is not readily apparent visually, but if you’re on track, skinfolds will go down a few mm week by week.

Tracking those skinfolds at this stage is critical IMO to measure the effects of your diet manipulations.

215

Thanks for stopping by andersons. The advice you have seems pretty solid. I have pretty much “fixed” my diet for the first couple of weeks of using JB’s Precision nutrition. I have cooked most of meals already for the week so I will not be making any changes until the weekend.

The point you made about eating lots of fatty fish helping with fatloss is interesting. There was a good discussion going on in this thread a while back: http://www.T-Nation.com/free_online_forum/blog_sports_training_performance_bodybuilding_alpha/things_i_cant_prove_but_believe

Next week I will tweak my diet a tiny bit to make some more the meals more ideal. I try to eat fish everyday off from weights (fish gets expensive!). My reason for “fixing” my diet for the first couple of weeks was so that it would be easier to make changes. I figure if after the first two or three weeks I added too much fat I can make an easy change.

The calipers are a must! Any suggestions as to where I get them?

Nutrition today: (off day from weights)

Nutrition for today:

Breakfast: 3 eggs, 3 slices turkey bacon, 1 Flameout cap, 1 piece of fresh fruit (banana), vitamin.

Snack: Peanut butter chocolate shake, 1 Flameout

Lunch: Chicken and squash in cream sauce, 1 Flameout

Snack: Chocolate peanut butter bar, 1 Flameout

Dinner: Pecan Crusted Salmon

Pre-bed: Pre bed snack, 1 Flameout. (have not eaten this yet, will do before bed)

Breakdown:
Calories: 2975
Protein: 282 grams
Carbs: 97 grams
Fats: 169 grams

I also need to make three notes and for anyone reading please offer your advice.

-I have been extremely sore the last 2 weeks. Specifically my legs. I usually do not get this sore (DOMS last at least 2 days sometimes 3). Is this something I should worry about? How can I make it a little better? I have skipped cardio twice now.

-After reading the nutrition article on the front page of T-Nation today, it occured to me that I typically eat a HUGE meal at 7 then a little one at 10 and go to sleep at 10:30. Should I bother worrying about this?

-PN calls to eat veggies with every meal. I do this but have not been including the calories or macros in my totals for the day. Should I worry about that?

Thanks again everyone.

216

OH!! and I seriously busted my ass to get that 7th pull-up and it didn’t come. So I added the extra set instead, and I can feel it right now in my back as I sit here typing. haha

217

I don’t always eat fatty fish, though I guess yellowtail belly is somewhat fatty. We get dorado (mahi mahi), white sea bass, and tuna too, which are pretty lean. I didn’t think about the expense. I have a freezer full and try not to think about the cost of the boat, gas, licenses, and gear needed to bring all that “free” fish home. :slight_smile:

I like your macros today. Don’t worry about including the veggies. When you do, Fitday overstates calories and carbs by counting all the fiber.

I wouldn’t worry too much about your big meals that I assume are after training. For a long time I did not understand the importance of eating PWO, and I didn’t get anywhere. I think Dr Bowden was talking about the normal sedentary person eating a huge dinner, snacking on calorie-dense foods, and then going to bed.

For the soreness, maybe your cardio is too intense. Doing light cardio should alleviate the soreness much better than skipping it altogether. Also, epsom salt baths REALLY help. Right before bed is ideal.

Oh, and I actually have a SlimGuide. You can get one at Amazon:
http://www.amazon.com/Slim-Guide-Skin-Caliper-Booklet/dp/B0000AN3UB
I got one like 8 years ago from some site that probably doesn’t even exist any more.

218

I’ll just chime in where there needs to be emphasis. Don’t worry about vegetables ~ unless your adding sauce or whatever that makes it unhealthy its fiber. Healthy consistent bowel movement is good for you the end. It is going out the chute!!

I suggest also buying a costco/sam’s club container of fish-oil so you can get more omega-3’s with your Flameout. I typically pop another 6-8 fishoil capsules besides 4-6 Flameouts a day when I’m not doing anything special with my diet or I have no outstanding soreness in joints and ligaments I’m worried about.

You can walk ~ instead. As Andersons stated, "light cardio is better then skipping it. Just as you may have read about de-loading occasionally for weights. You should do the same for cardio as well. Cardio after legs speeds up the healing process!

I’m just echoing in this post. I couldn’t have said it any better. Hopefully you have a Costco/Sam’s Club around your area? Or use Yelp and start a TALK post asking for suggestions on local shopping of fish.

219

Thanks for the suggestions guys. I will need to pick up a set of calipers ASAP as I feel that I am already ading some fat. (mybe just water from the carbs?).

I have a costco membership and will pick up some extra fish oil this weekend. I have heard all the great things that it can do but I thought Flameout was pretty intense so I didnt think I would need more.

I will keep the cario lighter. I am going to try to cut down from sprints to just light work to get some blood flow. I was doing the sprints because I heard that it would help me keep the fat down while tryin to add muscle.

I hurt my back today at work lifting a peice of cast iron that I should have asked for help with. There was no one around so I lifted it to put it on the bench and my lower back locked up. It was sore when I got home but I went lifting anyway and now I dont know if that was stupid or not. It still hurts and I stopped my workout after my first set of deadlifts because it started to hurt. I have heat on it now and hopefully it wont effect my lifting.

Todays workout and eating:

Hamstring Curls:

  1. 35lbs x10
  2. 60bs x 8
  3. 75lbs x 6 (2min rest)
  4. 75lbs x 6 (2min rest)
  5. 75lbs x 6 (2min rest)
  6. 75lbs x 6 (2min rest)
  7. 75lbs x 6 (2min rest) ( I feel like this is going to be hard to move up in weight with)

B1)= 3 sets of 10 reps
B2)= 3 sets of 8 reps
2 minute rest after each superset.

B1)Good Mornings: 70lbs
B2)Reverse Hypers: 5lbs at feet

C)Back Extensions
holding 10lb plate (going to switch this with romanian deads from now on)

D) 100 reps of light hamstrings curls with 22.5 lbs
4 set of 25 reps with 30 seconds rest in between.

1 mile walk.

Nutrition for today:

Breakfast: 3 eggs, 3 slices turkey bacon, 1 Flameout cap, 1 piece of fresh fruit (banana), vitamin.

Snack: Peanut butter chocolate shake, 1 Flameout

Lunch: Chicken and squash in cream sauce, 1 Flameout

Snack: Chocolate peanut butter bar, 1 Flameout

Workout: Surge

Dinner: Dr Johns chili

Pre-bed: Pre bed snack, 1 Flameout.

Breakdown:
Calories: 3299
Protein: 322 grams
Carbs: 193 grams
Fats: 136 grams

220

proper form should be conducted anywhere involving lifting something off the ground ~ you should know that by now!

re-read all my safety posts! give your back some rest ~