Shit workout, dnt know why. Yesterdeay I had 3 mcGangbangs and a 6 inch Cold cut sub ON TOP of my normal meals so total up to possibly 5000 calories.
Squat: 120, 145, 185, 205, 240x3
Guess I am stalling or Im not trying hard enuf. Gonna reset to 225.
Shoulder Press: 55, 95x3, 95x2, 95x1
Was gonna attempt 90 only but felt like I could do it, turns out not but anywayz I tried.
Weighted Pullups(25lbs): 5, 5, 4
Keep sticking to this
Barbell Curls: 50x8x8
Actually finished it! though I cheated a bit on the last reps of the last two sets.
XArena told me I am getting preety fat. My love handles are getting a lot more visible and my abs are getting a lot less visible. Though I can still see it when I flex. Gonna try to keep McDonald and others down now and drink 1 bag of Milk per day (Y)
[quote]Macmade wrote:
Shit workout, dnt know why. Yesterdeay I had 3 mcGangbangs and a 6 inch Cold cut sub ON TOP of my normal meals so total up to possibly 5000 calories.
Squat: 120, 145, 185, 205, 240x3
Guess I am stalling or Im not trying hard enuf. Gonna reset to 225.
Shoulder Press: 55, 95x3, 95x2, 95x1
Was gonna attempt 90 only but felt like I could do it, turns out not but anywayz I tried.
Weighted Pullups(25lbs): 5, 5, 4
Keep sticking to this
Barbell Curls: 50x8x8
Actually finished it! though I cheated a bit on the last reps of the last two sets.
XArena told me I am getting preety fat. My love handles are getting a lot more visible and my abs are getting a lot less visible. Though I can still see it when I flex. Gonna try to keep McDonald and others down now and drink 1 bag of Milk per day (Y)[/quote]
ontario is the only place with milk, no one will even know what a bag is, 1 bag is equal to like 1.1L so yeah. and nothing is wrong with gaining weight, but you’re just gaining fat from all the fat foods and shit, cut the mcdonalds out, and get some calories from milk, nuts, and shit
[quote]Macmade wrote:
Shit workout, dnt know why. Yesterdeay I had 3 mcGangbangs and a 6 inch Cold cut sub ON TOP of my normal meals so total up to possibly 5000 calories.
Squat: 120, 145, 185, 205, 240x3
Guess I am stalling or Im not trying hard enuf. Gonna reset to 225.
Shoulder Press: 55, 95x3, 95x2, 95x1
Was gonna attempt 90 only but felt like I could do it, turns out not but anywayz I tried.
Weighted Pullups(25lbs): 5, 5, 4
Keep sticking to this
Barbell Curls: 50x8x8
Actually finished it! though I cheated a bit on the last reps of the last two sets.
XArena told me I am getting preety fat. My love handles are getting a lot more visible and my abs are getting a lot less visible. Though I can still see it when I flex. Gonna try to keep McDonald and others down now and drink 1 bag of Milk per day (Y)[/quote]
ontario is the only place with milk, no one will even know what a bag is, 1 bag is equal to like 1.1L so yeah. and nothing is wrong with gaining weight, but you’re just gaining fat from all the fat foods and shit, cut the mcdonalds out, and get some calories from milk, nuts, and shit
[/quote]
Mac, your friend seems to have the answers. I know I told you that dirty food was better than no food, but I did say that dirty food will make you softer in the long run.
I dont know what your eating currently, since I guess it disappeared? but Im eating ~3000 calories, bumping it up to 3,250 to keep gaining. I weigh 190. Here is my meal plan, I hope it can help you somewhat.
#1: 5 whole eggs, 1/2 cup blueberries, 1 cup whole milk #2: 4 oz salmon, 1 oz almonds, 1 banana #3: 4 oz ground beef, 1 oz almonds, 1 banana
workout: 25g whey, 50g malto/dextrose(50/50 mix)Drink this during my workout, finish it by the end.
PWO: 25g whey, 50g maltodextrin/dextrose; pound it as soon as I get home #4: 1 can tuna, 1/2 cup oatmeal w/ 4 teaspoons of brown sugar (just upped this to 1 cup of oatmeal w/ 8 tsp brown sugar to increase calories) #5: 1 chicken breast, 1/2 sweet potato #6: 1 chicken breast, 1/2 sweet potato (I bake slice the potatos and coat with seasoning/olive oil, and bake in oven at 375 for 25 minutes)
I try to break my meals up into P/C or P/F, following Berardi’s advice in Massive Eating. Let me know if you have any questions or want some clarification. For the record, Im no expert, but I’ve been smashing PR’s left and right thanks to eating appropriately for gaining.
Just drank a bag of milk ^.^
Yeah Im determined now to take the mcdonald out at least for this month, and gonna keep a fairly low carb diet.
Question to bwilliamsr, how do you measure the nuts? what is your definition of 1 cup? Your meal plan just inspired me, I was just reading things about P/C and P/F diet too.
Anywayz, gonna be determined, lose the fat and gain some serious muscles now.
The nuts: I get a small handful, about 25 almonds
1 cup: little plastic thing called a measuring cup, fill it to the top and it equals 1 cup.
how do I measure 1 oz: Ill assume you want to know how I get 4oz beef or salmon etc. Beef: buy 2 pounds (32oz) of ground beef, divide it into 7 beef patties, bake in oven at 375 for 15 minutes, 1 burger/day= ~4oz. Salmon: comes in individual frozen ~4oz size, dethaw and bake at 375 for 15 minutes.
I use 375 for everything for simplicity. I can cook more than one thing at a time if need be.
[quote]Macmade wrote:
Just drank a bag of milk ^.^
Yeah Im determined now to take the mcdonald out at least for this month, and gonna keep a fairly low carb diet.
Question to bwilliamsr, how do you measure the nuts? what is your definition of 1 cup? Your meal plan just inspired me, I was just reading things about P/C and P/F diet too.
Anywayz, gonna be determined, lose the fat and gain some serious muscles now.
Edit: How do you measure oz too?[/quote]
you need the carbs and fat to fuel your body when you’re training. You just need to cut the greasey foods and the fried foods and shit.
Dont be afraid of carbs, especially around your workout window. 4-6 hours post workout particularly. I was trying to get a 6 pack for a while, and cut calories and carbs. It worked to a degree, but since putting carbs back in and not fearing them, my body hasnt ballooned up, but Im getting stronger(more muscle)/bigger gradually.
After XArena’s bitching yesterday about my shitty forms I decided to change my ways and go back to 3x5. Squatted 100% to depth and benched 100% touching chest. Best workout had in ages even though only PRed on my Deadlift, reason cuz I got a feel of what people mean when they say Squat till you puke.
Bench Press: 55, 75, 115, 135x3x5
Down to chest. (Y)
Squat: 125, 145, 185, 205, 225x3x5
Definitly went down to depth. Exploded back up on the last rep and kinda went wobbly wobbly.
Deadlift: 135, 185, 225
Last rep didn’t feel like I was doing it properly. Stick with this next workout too.
Weighted Pulls(25lbs): 3
Weights off: 7
Ran out of energy so yeah.
Military Press: 45, 45, 55, 95, 95, 95x4.5
On my last rep my triceps gave out. I got the bar above my head but couldn’t fully extend my arm. Repeat next workout.
Pullups: 3(with 25 lbs) 10 freeweight
Seems to always run out of energy for pullups now that im doing 3x5 o.O
Barbell Curls: 50x8x8
Getting really easy, dont feel the pump no more. Gonna change things around.
One problem im having with the sholder press is that I cant keep my wrist rigid when holding the bar. My wrist is always bending and it hurts after my set. Maybe thats holding me back?
in a lot of vids, i see guys ohp’ing with their wrists bent. I read some articles that say to keep your knuckles to the ceiling and to squeeze the hell out of the bar to help you dominate the lift. it works for me.
The video above is me squatting 230 second set. XArena videotaped it, and he sucked at recording.
P.S. First uploaded the video on the post above but thought it didn’t get uploaded so I did it again here. Turns out the first one did get uploaded so if you see 2 or more videos excuse me for the tenchnical difficulties.
Jesus, I’ll give you this, you skinny bastards can squat. you made that look pretty easy.
however…
I could be wrong, but I think maybe you ought to slow down when you step back and when you re-rack. when you racked the bar you barely locked out before you lunged forward to the pins.
also, it looks like your heels are coming very slightly off the floor and the weight is shifting to your toes at the last two reps. see if you can post that for critique and if it needs fixing at all, fixing it sooner would be better than later.
take vids of your bench (it’s what you made this log for anyway, right?) and ohp too.
spot on actually! it is a habit since I first learned to squat and I have been told to squat on my heels. But i dnt see whats wrong with squatting on my toes yet so i didn’t bother to change it. I lunged forward on the last rep is becuz I thought it was good to explode right off to recruit larger motor units and its easier for me too. The way i am is the more time i take, the heavier it feels.
Im going to try to video tape my bench press tmrw if I can complete it. Thanks for your compliment btw ;D
2 plates next workout