[quote]Tiribulus wrote:
You know you can’t have fires anywhere around there. I will refrain from reporting to you the godless debauchery of my past that is forced into my remembrance by the mention of Squaw Peak Christopher. South mountain too[/quote]
Never knew that until I got in trouble.
6’3 or so.
Don’t know what to say.
Squat
45x5
135x5
155x3
175x5
195x5
225x8 pr
GHR w/ 45 plate
3x10
Abz
5xMax
Yesterday was frat bench day so I just did my assistant work and dipped since i had to go to a Chrism Mass down in Phoenix.
#95 5x10
Facepull 10x10
I picked up the 3rd edition of Starting Strength yesterday. Mostly on the cue of Wendler to learn to the press. Hopefully it’ll help with the shoulder and help with the bench.
Squat
215x10 (calc pr)
GHR
5x10
ABZ
10x10
What is this?
Tomorrow is my last day in conditioning mode for awhile. I dropped 55# and I feel like my shoulder is feeling better (to move onto something besides losing weight).
I’ll be focusing on hypertrophy, first but upper body strength second. I feel absolutely puny, and since I need to go relatively slow, I figured hypertrophy will keep me from moving too fast (I don’t go to failure on my last sets)
So, my second workout (with using a 4 day split with 5/3/1 with hyper as the goal I’ll be using 85% of my tested max to come up with my numbers) of the new phase will look like:
Warm-Up:
DeFranco’s Agile Eight
Work-out:
Deadlift
5x155
5x180
5x200
Squat
5x10 @ 145
ABZ 5x10
I’ll still be doing conditioning, but I think I’ll keep it to…walking and hiking. 2 miles, 5 days a week.
Food wise, everything in site. Yay! This means I can buy 4 pizzas a week instead of 3. Woot woot.
I’m excited. Except for the fact that I’ll be posting my awesome numbers up here.
Regards,
BC
I won’t be on here on Sunday, so I’m putting it up today.
MP
3x95
3x105
3x115
DB Benchpress
5x10 @ 20, 20, 25, 25, 25
Lat Pulldown
5x10 @ 100, 100, 100, 80, 75
Curls
3x10 @ 20
Pushdowns
3x10 @ 50
Face Pulls
3x10 @ 50
4.9.12 Dead lift day.
I didn’t stretch like I should have. But, I need to get my lifting routine down before I throw some stretches in there since I have about an hour to get everything done from stretching to my last accessory rep.
This will take 1 week or so, so for now I stretch in the morning before my day starts.
My first exercise I did dead lift.
3x155
3x185
3x205
All easy, I had plenty of reps left in the tank.
Next exercise was squat. I did five sets of ten reps at 155. I thought I was doing 50% of my workout max, but I realize after I got home and I looked at my spread sheet that I clearly was not doing that.
5x10 @ 155 (I put 10 more on than what my notebook said that I brought to the gym).
Then I did some weighted abz.
10x10 @ 100
My final thing was seated calf raises
10x10 @ 45#'s
I got to the eighth set and I couldn’t do my normal reps, so I had to switch to something I thought up.
Nothing for Wednesday. I could hardly walk. That has nothing to do with upper body, but it would have taken way to long to get to the gym and back with no legs and I had to help a few students get ready for a finance exam for today.
Okay, so I took a week off from that little incident last week. Picked up right where I left off.
Rolled on a tennis ball.
Foam rolled IT and groin
V sits (terrible at those)
Firehyrdant
Mount climbers
groins
static hip flexor
Wednesday is Bench we got 3 work sets of 3 reps each.
95/105/120
Then after those, I found a 70# barbell, did 5x10.
I think I threw up somewhere around here. I think I have a bug. Or maybe its a lack of fluid and food. I did give my dissertation of my senior project. I didn’t give a defense of it yet, that’ll be on the 26th of this month. Two hours of defense. Hopefully they’ll have a bathroom near by because I’ll be chugging water from all the water loss having to stand for so long.
Anyway,
DB row 5x10 @45#
Curls 3x10, just made it hard
Tricep Pushdown, 3x10 just made it hard
Facepulls, 3x10 that’s what she said.
Afterwards my cardio was walking the quarter mile to my car really slowly.
Played my third game of softball Tuesday night. Batting Avg.: 750. Admittedly it is slow pitch, whatever.
Well, today was Squat. I looked up in my handy dandy Starting Strength on proper form so I had a nice long warm up trying to self-correct.
Started out with tennis ball rolling.
Form Rolling
V-Sits
Fire hydrants
Mountain Climber
Groiners
Hip Flexor Stretch
Then after I stop pouring sweat out of my head I went to the squat rack for some squats.
3 Reps - low back squats
185
215
240
Then 50 dead lifts
5x10 @ 135
Form got sloppy on the last set, but I made sure my hips were under me, my lower back was locked, and I pushed my hips through.
Then I hit calves for 5x10, I didn’t want to do 100 with my calf still being jacked up.
Hanging Leg Raises
2x10 (I got distracted at this point and left without finishing).
Walk 1 mile back home.
Since I have been doing BBB, I have found that my conditioning is terrible. Though who in the world reps out dl for 50 reps. Never me, until now. This morning was interesting my back and hamstrings were on fire.
Monday-Deadlift.
It’s close to finals.
Deadlift 175x5, 205x3, 225x1
Squat 5x10x140
Abz 5x10x25
naptime.
Worthy Brothers of the Iron,
Hmm, been a long time since I’ve been in here.
Pretend all these are in kg, because they are not and actually in #'s.
First week of 5/3/1
Monday - Squat
45x10
135x5
185x5
210x5
240x5
Hill Sprints (being in the Ozarks there is no lack of nice hills to sprint) - 45 degrees/30-40 yards long (I don’t know how long it is, but it’s long enough)
5 Sprints
Mobility and some basic calisthenics and band work in the morning for the posterior chain.
I’m doing the Anabolic Diet. I tried the V-Diet for two weeks, but that absolutely sucked. I don’t have the will power nor the inclination to suck down protein shakes all day even if they do taste like chocolate milk. AD is rather “normal” for a diet, plus I’ve heard good things about it. Plus it makes good fodder for strange heated arguments with the hipsters I live with and deal with when I mention that all I eat is red meat, fish, and fat.
It’s 12 AM and I just got done with my third meal with ~1500 calories made up of four large eggs over easy and four thick cut pieces of hickory smoked bacon and about 4 oz of tabasco spam covered in Louisiana Hot Sauce.
Oh, and from my recent bowel movements it would seem that a nice stock pile of Metamucil is in order, I think they sell them by the dozen at Sam’s Club.
I also received a small inheritance (I wish it is just early birthday money) so I think a quarter of beef is in order, as well. Maybe even two hind quarters. Hopefully I can get a good rate with one of the local ranchers that are in my Knights of Columbus council.
AMBG
BC
What are the details of the anabolic diet?
Just as you said fish red meat and oils?
Thats it?
[quote]Ct. Rockula wrote:
What are the details of the anabolic diet?
Just as you said fish red meat and oils?
Thats it?
[/quote]
No, not entirely. But generally, yeah I’m eating red-meat, fish, and fats.
If you google Anabolic Diet, the pdf for the thing is like three entries down from the top.
Basically you have a calculated amount of calories you have to eat each day. There is a macro break down as well. 55-60% fats and 30-35% protein, 30 grams of carbs. Supplements, as well.
Here is a quote from the book, “The basic Anabolic Diet is really quite simple. It calls for a dedicated high fat/high protein/ low carb diet from Monday through Friday of the week. During that time, as a rule, youâ??ll be limited to 30 grams of carbohydrates MAXIMUM per day. We suggest a diet at roughly 55â??60 percent fat, 30â??35 percent protein and no more than 30 grams of carbohydrates during this 5-day phase of the diet.” - Page 30.
You carb load on the weekend for between 36-48 hours.
Supps: Multivitamin, Antioxidant, FFAA
Tuesday - Upper body
Horizontal Press
25x5
45x5
50x5
65x5
Incline Press/Curl
30x5,5,5
Pushdown/Face pull
3x10
Hill Sprints x5