[quote]shffl wrote:
oh, and does anyone know an alternative stretch for tricep?
for the ones shown on IM, i can do it with my right hand, but i get discomfort on my shoulder when i do it with my left hand. weird.[/quote]
you can really really lean into a stretch where you have your hands on a waist high barbell to stretch em
In addition to what Z mentioned you can try using a pulley station and getting into an overhead cable extension position and really dig into the stretch by putting some real heavy weight on there and leaning into it hard.
Take your time between movements to ensure your best effort, there is no rush.
Also back thickness rowing motions are usually done 1 straight set of 10-12.
How many grams of protein is that for you?
total protein adds up to a little bit past 300g.
thanks for the tip on the stretch and back thickness
as for updates…
SIGH
got a high fever yesterday
went to bed tuesday night perfectly fine. woke up in the middle of the night with high fever. didnt get off my bed till this morning. yesterday i was in bed all day, didnt eat anything, just drank water and a bottle of vitamin water. i completely SHRANK. im still a lil sick right now but way better than yesterday.
whats funny is i have a headache from the fever yesterday, and at the same time my upper body was COMPLETELY trashed from the workout. so i just laid there in pain all day hahaha
i also lost my appetite for food. its 8pm right now and im eating my first solid meal, whats worse is i cant even finish this mall amt of food. SIGH. its going to take some time for me to recover from this…
would it be much to ask if you did before/after pics on this log?
i did take a b4 pic, and will probably post before/after when i finish the blast/cruise.
so i feel much better now and will resume workout 1b tomorrow. despite this minor setback, i still have my heart set on that 220lb!
tomorrow breakfast is going to be friends treat, an all you can eat pancake at ihop =] of course ill probably order some steak and eggs. and its on to that widowmaker!
1/19/08
o-0
Drag Curl
TT: 29 @ 50lb
i had a 1 second hold at top to get more squeeze in. good weight, time to use 60’s next week.
Hammer Curl
TT: 1x12 @ 35lb
right arm much stronger than left, left fatigue b4 10 reps, had to do some cheating.
Seated Leg Raises
TT: 90lb @ 1x7, 1x3
im too chicken shit to complete my 10 reps without stopping, too much pain. =[
Lying Leg Curl
TT: 28 @ 70lb
not a bad weight, ive decided to try the higher rep range this blast for hamstring
Leg Press
was supposed to do squat, but when i was warming up with 135lb, my right leg keeps shaking (trembling) on the way up. i thought it’ll be gone after i warm up but when i got up to 185lb, it still does the same thing, not knowing if its a good thing or not, ive decided to terminate it before progressing into heavy weights and do leg press instead.
TT: 1x2 @ 600lb, 1x20 @ 450lb
so technically, i was supposed to be able to do 5+ reps on 600lb since i did it last week. but i guess im still recovering from being sick or something, it was too heavy and i could only force out 2 reps. since i was running short on time already, i decided to jump straight into widowmaker which was HARD. last week it was so easy with this weight but this time around, i was in a huge pool of sweat by 15 reps. at the end of the set, i could only sit there motionless while sipping my bcaa’s for a few min b4 i could get up and stretch.
hope to recover soon. i feel terrible.
oh, i lost so much weight.
im now 191lb =[
hopefully its mostly water =]
forgot to update meal yesterday:
meal 1
eggs/sausages/pancakes ~60g protein
meal 2
chicken breast/rice ~36g
meal 3(pre)
musclemilk ~32g
meal 4(post)
milk/whey ~40g
meal 5
ground beef/rice ~60g
meal 6
milk ~30g
meal 7
protein shake ~20g
so total is ~278g protein. not high enough. will have to eat more
Diet needs work my man.
Meal 1
lots of carb+fat going on there. Unless you are very ectomorphic this needs to be adjusted one way or the other
Meal 2
good, but more chicken, shoot for 50 grams protein
Meal 3
Not my first choice, but can be doable, again more protein
Meal 4
Try replacing the milk with some simple sugar like dextrose maltodextrine or waxy maize and bumping up the protein content(sounds redundant doesn’t it haha)
Meal 5
good, are you rinsing your beef? If you are keep as is, if not you are having a lot of carb+fat again so be careful of this
Meal 6
eat more food, milk isn’t a meal. Get some sort of animal protein source to meet your requiremenst and then boatload the veggies afterwards to keep any hunger at bay
Meal 7
20 grams? thats like 3/4 of a scoop of protein. Let’s make that 40-50 in water and then hit the sack.
What’s your carb cutoff starting at(it looks late) and are you doing any off day cardio? Tendencies to gain fat/stay lean, anything like that?
1/20/08
0-0
HS ISO Incline Bench
TT: 13 @ 160lb
DB Shoulder Press
TT: 11 @ 50lb
i keep forgetting that my shoulder is always fatigue from chest workout, so i couldnt get as many reps as i thought i’d get
Dips
TT: 12 @ BW
done with really slow negatives
Gravitron Pull-up
TT: 16 @ -100lb
i suck at pull ups =[
Rack Deads
TT: 2x6 @ 315lb
i thought rack deads are easier! that or im fatigue and my grip was fried from yesterdays workout. i was hoping to get at least close to 10 reps in 1 set but had to take a break. first 3 reps of each set was fast and explosive but after that it gets progressively harder.
i felt great about todays workout. i think im getting back into it. a guy attempted to spot me when i was doing extreme stretches for pec, he thought i was looking at him signaling him to come help me but i was actually looking at the clock lol. legs and arms are extremely sore from yesterday. i had to wokrout today instead of tomorrow because the gym is going to be closed.
make sure you use wrist staps when doing any type of deadlifts while training DC style
[quote]ZYL281 wrote:
make sure you use wrist staps when doing any type of deadlifts while training DC style[/quote]
ahh i dont have them wiht me currently. why is it necessary to use wrist straps?
Your back can likely handle a good deal more weight/reps than your grip can handle. This is bodybuilding and not strongman training.
todays meal:
meal 1
eggs/ground beef/whey/oj ~50g
meal 2
protein shake/yogurt ~40g
meal 3
muscle milk ~40g
pre
whey ~20g
post
whey/oj ~40g
meal 4
ground beef/rice ~60g
meal 5
tuna/olive oil ~60g
meal 6
milk ~20g
meal 7
protein shake ~20g
total around 350g today. not bad. had to stick to a lot of shakes earlier today because i was busy cleaning the house up. took a long time so i didnt really have time to prep meals.
sorry for the lack of update guys. my life has been a mess lately and im trying to pull it back together. i am still training just no time to update here. i will be working out soon and will post up my log tonight.
1/29/08
finally time to post!
a bit update:
chest/shoulder extemely sore and fatigue still from previous upper body workout.
tricep looks extremely filled
shoulder looks extremely filled as well as much bigger and rounder
HS Iso Bench Press
LT: 13 @ 180lb
TT: 15 @ 180lb
yess, last rep was SO hard. left side took forever to finish the last rep. not bad considering my chest was sore to begin with.
Seated Smith Military Press
LT: 14 @ 95lb
TT: 16 @ 95lb
uhmm, for some reason, the lil stool that i usually use for seated smith is gone. i couldnt grab any bench since its all being used so i decided to do seated military press (free weight) instead…i didnt want to wait since iw as tight on time.
dropped that ****ing barbell on my toe…hurted like a bitch lol
Tricep Pullover
LT: 17 @ 50lb
TT: 18 @ 50lb
improvement isnt that great =[ but i think im getting better and better with the form thats why. today was rocking solid.
Chin-up
LT : 14 @ bw
TT: 15 @ bw
my back is weak…
[b]DB Row[b]
LT: 2x5 @ 95lb
TT: 1x10 @ 95lb
had to cheat a lil on the last 2-3 reps but got them done nonetheless.
woot
I don’t know what your personal problems were and that’s your private business if you want it to be, your progress however is very limited on just about everything. You said you were still sore, are you working the extreme stretches hard? Doing off day cardio and eating like you want to turn that body into a protein processing machine?
the reason im still sore is because i havent been eating enough and getting enough sleep. been behind in school work and lab work so yea. everything will be fine though, after this friday, midterms will be over >.<
2/1/08
great day today!
midterm is finally over and im finally stress free! though i think i failed …
Drag Curl
LT: 29 @ 50lb
TT: 26 @ 60lb
yay
Hammer Curl
LT: 1x12 @ 35lb
TT: 1x12 @ 40lb
i dont think its exactly 12 reps … 1-2 cheat reps lol
Seated Leg Raises
LT: 90lb @ 1x7, 1x3
TT: 90lb @ 1x12
pain
Lying Leg Curl
LT: 28 @ 70lb
TT: 26 @ 80lb
so hard
Leg Press
LT: 1x2 @ 600lb, 1x20 @ 450lb
TT: 1x8 @ 600lb, 1x20 @ 500lb
yess! pr’ed. best i ever did was 5 reps for 600lb. i think i had 1-2 reps left in me, but i was scared lol daamnit. pr’ed in wm too, it was ****ing hard. i got a headache the minuted i finished. i was scared b/c my friend who did wm for squat for the first time got a migraine for a few weeks lol, but mine subsided after a few min … now im limping.
Good job overall, but this…
[quote]shffl wrote:
. i think i had 1-2 reps left in me, but i was scared lol daamnit. .[/quote]
is never allowed in your log again. Worst case scenario you don’t get the sled up and you have to slide out of there. On the other hand now you have to wait 2 weeks to prove to yourself and everyone else that reads that you aren’t scared of some pieces of metal and some scribbles on a notepad.
=[ you’re right. i thought about it after the set too and realized i was such a pussy.
on the other note, dc dvd came in today. watching at the moment =]