Cephalic Carnage: How Do You Train?

Training Bodybuilding
461

C_C, I think I’ve got a bit of this chest\bicep tendon strain. It sort of hurts on the outside of the right pec and into the armpit. I’ts not too bad on BB inclines, but hurts more on smith CGBP (tucking elbows, arch, scapula retracted) where I feel a fair bit of pressure on the bi’s on the eccentric. Also hurts on pullups and to a lesser degree on pulldowns.

Does this sound like the same chest\bicep tendon issue that you speak of ? And any ideas on how to fix it without taking too much time off from the gym ?

462

OK so do i have a story for you. I was in the gym today and i was talking to one of the guys there and he said the way he eats his protein is he takes a scoop of the powder and just puts it in his mouth then he takes a sip of water to wash it down kinda like if you were taking a pill. I asked him why he did this and he said if u can handle the taste u can take eat tons of protein and still feel very hungry after and it allowed him to get larger meals in.

Have you ever heard of this being done before? I mean it’s all going down the same pipes right? So in theory would it actually work despite how unorthodox it may seem? Or does the protein have to be mixed with liquid for it to work?

463

I don’t know about that ^^. I use my protein shakes to get a lot of water and protein as well. Gotta keep up on that water.

CC I tried to pm you, your shits fucked up/full. Message overload? Anyways I need help, my left hammie is considerably smaller, real noticeable and not as thick/big as the other side! WTF!!

Today after I did some parillo sldls. I went over and did some standing leg curls to failure on that side. Then I went over and did one legged db sldl, while hanging on the db rack with my free hand so i could overload some more and not fall on my ass. Could use your opinion here though boss.

464

[quote]Carlitosway wrote:
I don’t know about that ^^. I use my protein shakes to get a lot of water and protein as well. Gotta keep up on that water.

CC I tried to pm you, your shits fucked up/full. Message overload? Anyways I need help, my left hammie is considerably smaller, real noticeable and not as thick/big as the other side! WTF!!

Today after I did some parillo sldls. I went over and did some standing leg curls to failure on that side. Then I went over and did one legged db sldl, while hanging on the db rack with my free hand so i could overload some more and not fall on my ass. Could use your opinion here though boss.[/quote]

He hasn’t had access to PM’s for ages

Think he did it on purpose lol :stuck_out_tongue:

465

Chicken is for girls, CC. I expected better of you…

466

I’d suggest seeing a good DC. This sounds neurological to me at first glance.

DH

[quote]Carlitosway wrote:
I don’t know about that ^^. I use my protein shakes to get a lot of water and protein as well. Gotta keep up on that water.

CC I tried to pm you, your shits fucked up/full. Message overload? Anyways I need help, my left hammie is considerably smaller, real noticeable and not as thick/big as the other side! WTF!!

Today after I did some parillo sldls. I went over and did some standing leg curls to failure on that side. Then I went over and did one legged db sldl, while hanging on the db rack with my free hand so i could overload some more and not fall on my ass. Could use your opinion here though boss.[/quote]

467

Hi Ceph, I’m back. Yes sir, infact I DO have a couple of questions for you.

I just got back from a 4 week shift at my new job. The heaviest DB’s we have there I get 12-13 reps with on the seated shoulder press. Needless to say, I can’t really train chest and back properly with such light weights. For legs I’m stuck with split squats and high rep SDL’s. It’s basically been 4 weeks of fluff training, and I can see I’ve lost some muscle size. Traps aren’t ‘popping’ anymore etc.

I’m starting to think I should abandon my quest to get big and rather turn my attention more to strength and conditioning. I’m going to start leaning out now, and was wondering if there is any reason to change the way I train (yates 3-way). I was planning on doing morning cardio 4-5 times a week for one hour, and carb cutoffs. I’m not quite sure how high I’m going to start with the carbs, but I figure 2 grams of protein per lb, and about 3000kcal will start me off nicely.

Any thoughts on all this? :slight_smile:

468

[quote]Matthaeus wrote:
Shit so i tried taking longer rest periods (4-5 min) today on the squat. Anyway 335x8 went down…then up again! I did it not only deeper but slower then my 325. Then i hit the widow makers with 225. Anyway just wanted to let you know that this longer breaks between sets stuff might be more effective then i gave it credit for.[/quote]

Yep. You can kind of hasten through your warmups, particularly the first 2 sets on exercises where you do 4-5 total sets… But at least let 3-5 mins before your work set or between work sets. Depends on the exercise, too.

469

[quote]king044 wrote:
C_C how would you go about using 5/3/1 in a higher frequency? I would like to start hitting body parts two times a week and continue to use 5/3/1 but do not know how to to go about it. Any input would be greatly appreciated.[/quote]

It’s easier to use a 1.5/week/bodypart frequency with 5/3/1 than 2/week/bodypart though…

You may have to make some sacrifices if you want to go 2/week/bodypart (i.e. back squatting AND deadlifting conventionally or sumo in the same week may be a problem, too much overall fatigue… Either try deadlift and front squat or some such pairing that doesn’t take as much out of you, or just do 3 instead of 4 5/3/1 exercises…)

Look a page or so back where I pasted that higher frequency variant of a 5/3/1 assistance template… It was 1.5/week/bodypart (like the DC 2-way) frequency though.

If you still want to go higher frequency than that, post up what you can come up with and we’ll talk about it.

470

[quote]Mr.Purple wrote:
Hi Ceph, I’m back. Yes sir, infact I DO have a couple of questions for you.

I just got back from a 4 week shift at my new job. The heaviest DB’s we have there I get 12-13 reps with on the seated shoulder press[/quote] Turn around, face the back rest, press. May want to go from a high incline to near 90 or even 90 deg backrest though. Allows for roughly half or 60 percent of your regular OHP weight. :slight_smile: [quote]. Needless to say, I can’t really train chest and back properly with such light weights. For legs I’m stuck with split squats and high rep SDL’s. It’s basically been 4 weeks of fluff training, and I can see I’ve lost some muscle size. Traps aren’t ‘popping’ anymore etc.

I’m starting to think I should abandon my quest to get big and rather turn my attention more to strength and conditioning. I’m going to start leaning out now, and was wondering if there is any reason to change the way I train (yates 3-way). I was planning on doing morning cardio 4-5 times a week for one hour, and carb cutoffs. I’m not quite sure how high I’m going to start with the carbs, but I figure 2 grams of protein per lb, and about 3000kcal will start me off nicely.

Any thoughts on all this? :)[/quote]

Hey, can’t you buy a custom DB handle (or don’t they have straight bars at your workplace or something?) that you can bring with you to your ship/rig/whatever ? Perhaps a pair of 45 lb plates or so as well?
Shame if you can’t, but make the best of it man…

How long are your working there usually before you get time off ship/rig and how long do you stay away from the ship/rig usually before having to get back?

S&C is definitely not my area of expertise, I’d suggest you ask Sentoguy about that.

471

[quote]Therizza wrote:
CC, you mentioned a page back that you could use the 5/3/1 for biceps. Do you think a bicep day consisting of the 5/3/1 progression, with the 2 ‘accessories’ being something like 3x8 of two other curl variations be viable, or would you stall out too quickly?

Would having 2 separate bicep routines, rotating each time you train biceps, fend off stalling?

Something like

workout A) 5/3/1 preacher curls (progressing along the 4 week loading %), 3 x 8 Hammer curls, 3 x 8 seated incline curls

workout B) 5/3/1 straight bar curls, # x # hammer curls, # x # concentration curls?

Is what I just said similar to DC? If so, totally accidental.[/quote]

What does your routine/split look like overall?

472

[quote]DH wrote:
I’d suggest seeing a good DC. This sounds neurological to me at first glance. [/quote] Agreed. Lack of nerve/blood supply/damage is very likely the cause, but go and see a professional… Internet diagnoses are next to useless most of the time and we don’t have any real data to base a diagnosis on in the first place… [quote]

DH

Carlitosway wrote:
I don’t know about that ^^. I use my protein shakes to get a lot of water and protein as well. Gotta keep up on that water.

CC I tried to pm you, your shits fucked up/full. Message overload? Anyways I need help, my left hammie is considerably smaller, real noticeable and not as thick/big as the other side! WTF!!

Today after I did some parillo sldls. I went over and did some standing leg curls to failure on that side. Then I went over and did one legged db sldl, while hanging on the db rack with my free hand so i could overload some more and not fall on my ass. Could use your opinion here though boss.

[/quote]

473

[quote]DH wrote:
Chicken is for girls, CC. I expected better of you…

[/quote]

I hate chicken, what are you trying to say :slight_smile:

474

[quote]Matthaeus wrote:
OK so do i have a story for you. I was in the gym today and i was talking to one of the guys there and he said the way he eats his protein is he takes a scoop of the powder and just puts it in his mouth then he takes a sip of water to wash it down kinda like if you were taking a pill. I asked him why he did this and he said if u can handle the taste u can take eat tons of protein and still feel very hungry after and it allowed him to get larger meals in.

Have you ever heard of this being done before? I mean it’s all going down the same pipes right? So in theory would it actually work despite how unorthodox it may seem? Or does the protein have to be mixed with liquid for it to work?[/quote]

Stupid idea. You need a lot of water with a high protein intake in any event…
And really, protein powder with little water? Ew.

475

[quote]Cephalic_Carnage wrote:
Mr.Purple wrote:
Hi Ceph, I’m back. Yes sir, infact I DO have a couple of questions for you.

I just got back from a 4 week shift at my new job. The heaviest DB’s we have there I get 12-13 reps with on the seated shoulder press Turn around, face the back rest, press. May want to go from a high incline to near 90 or even 90 deg backrest though. Allows for roughly half or 60 percent of your regular OHP weight. :slight_smile: . Needless to say, I can’t really train chest and back properly with such light weights. For legs I’m stuck with split squats and high rep SDL’s. It’s basically been 4 weeks of fluff training, and I can see I’ve lost some muscle size. Traps aren’t ‘popping’ anymore etc.

I’m starting to think I should abandon my quest to get big and rather turn my attention more to strength and conditioning. I’m going to start leaning out now, and was wondering if there is any reason to change the way I train (yates 3-way). I was planning on doing morning cardio 4-5 times a week for one hour, and carb cutoffs. I’m not quite sure how high I’m going to start with the carbs, but I figure 2 grams of protein per lb, and about 3000kcal will start me off nicely.

Any thoughts on all this? :slight_smile:

Hey, can’t you buy a custom DB handle (or don’t they have straight bars at your workplace or something?) that you can bring with you to your ship/rig/whatever ? Perhaps a pair of 45 lb plates or so as well?
Shame if you can’t, but make the best of it man…

How long are your working there usually before you get time off ship/rig and how long do you stay away from the ship/rig usually before having to get back?

S&C is definitely not my area of expertise, I’d suggest you ask Sentoguy about that. [/quote]

I haven’t gotten regular employment yet, so I’m being bounced around from ship to ship. When something permanent comes along, I’ll be working 4 weeks on/4 weeks off. Right now I’m at home, but I have no idea when I’m going back out again, could be 1 week or 4 :slight_smile:

I’m not going to pack 45 lb plates in my bag, considering all the flying around I have to do, lol. Some of these ships have DB’s up to 30kg though, and I can do weighted pullups/dips on deck, using whatever I can find to hang off a rope around my waist.

As you say, I’ll just have to make the best of it. I’m starting to think that getting up to 230 lbs is unrealistic for me.(Currently 200lbs, way too fat) It’s not just the lack of heavy weights, but a lack of lean protein sources on board. The cooks there make old school everything-fried-in-a-lake-of-grease- food. So I bring protein powder and eat every can of tuna in the provisions, but still… it’s very hard to eat big at sea and not get sloppy fat. So I think I’ll have to shoot for a lower bodyweight.

476

In the BOI thread you said that for rackpulls your feet should be in front of the bar, but was wondering if one’s form would change when doing sumo rack pulls. My weakpoint is the lockout and I thought about adding these in.

Thanks for your time.

477

[quote]yvanehtnioj wrote:
In the BOI thread you said that for rackpulls your feet should be in front of the bar, but was wondering if one’s form would change when doing sumo rack pulls. My weakpoint is the lockout and I thought about adding these in.

Thanks for your time.[/quote]

I’ve never done sumo rack pulls as far as I can remember, only free-weight sumo deads…
Just do what feels natural I suppose.

478

Alright thanks i’ll play around with it

479

Hey this is Matthaeus’s feiend.

I did some research on carb cycling. Basically its like 3 day a week high carb, 3 days a week low carb and one day a week no carb.

My question is can i eat vegetables on no carb days or am i going to have to live off of beef, chicken, and shakes.

The vegetables in question are onions and green peppers and lettuce.

I convinced my mom to cook one meal a day (dinner) from now on and buy me ingretience for my other meals. I usally make 9 inch home made submarines. with smoked turkey, swiss cheese (low fat), green peppers and onions (raw) some lettuce and a little bit of fat free ceaser dressing.

Still with the bread and cheese thats to many carbs for non carb days. I could make some sort of stir fry with ground beef (extra lean) but what else can i eat with it if not vegetables? Or are vegetables acceptable even on no carb days?

Or if you think carb cut offs are a better choice given my situation are vegetables acceptable after cutoff time?

480

[quote]Matthaeus wrote:
Hey this is Matthaeus’s feiend.

I did some research on carb cycling. Basically its like 3 day a week high carb, 3 days a week low carb and one day a week no carb.

My question is can i eat vegetables on no carb days or am i going to have to live off of beef, chicken, and shakes.

The vegetables in question are onions and green peppers and lettuce.

I convinced my mom to cook one meal a day (dinner) from now on and buy me ingretience for my other meals. I usally make 9 inch home made submarines. with smoked turkey, swiss cheese (low fat), green peppers and onions (raw) some lettuce and a little bit of fat free ceaser dressing.

Still with the bread and cheese thats to many carbs for non carb days. I could make some sort of stir fry with ground beef (extra lean) but what else can i eat with it if not vegetables? Or are vegetables acceptable even on no carb days?

Or if you think carb cut offs are a better choice given my situation are vegetables acceptable after cutoff time?[/quote]

I’m no specialist on carb cycling, pm sentoguy or so perhaps.

As for vegetables after cutoffs, yeah, they’re usually fine. Just don’t make it a potato and don’t eat too much of them :slight_smile: