Thanks OBS for the gaydar
awesome work!
but sen is on to something…sort of an rss of
old farts that lift
Would it only be you old guys that get to post in it? Us younguns could probably learn a thing or 2 from it.
not at all - Hel we need lifters like you there for inspiration…
kmc
Again I have to thank OBs for emailing me the workout… I am at the weekend place no log,
nor copy of the Eric Cressey book
so obs YOU ROCK
5.6.09
upper
Mobitliy , shoulder dislocates,ytwl
A flatbench 4x4 205*
wu 135x4,185x4 210x4,205x3x4
B Incline DB neutral grip 70x3x9
C1 prone trap raises 15 lbs 3x12
C1 lying ext rotation 10 lbs 3x12
D side planks 3x30 secs bw+25**
*I suck at bench-
210 felt like well allot.
the dbs got real heavy on the last set.
**side planks-
I added a 25 plate these are kind of annoying
so I guess I needed them
overall I felt ok- I am loving the ammount of
shoulder help
kmc
No ipod either , WTF… tonights choices where
one who song-
one metallica song
Im like ok this can work
and then like 5 kenny rogers cover songs-
dude?
Again OBs rocks thanks for sending me that email…
[quote]kmcnyc wrote:
Again I have to thank OBs for emailing me the workout… I am at the weekend place no log,
nor copy of the Eric Cressey book
so obs YOU ROCK
5.6.09
upper
Mobitliy , shoulder dislocates,ytwl
A flatbench 4x4 205*
wu 135x4,185x4 210x4,205x3x4
B Incline DB neutral grip 70x3x9
C1 prone trap raises 15 lbs 3x12
C1 lying ext rotation 10 lbs 3x12
D side planks 3x30 secs bw+25**
*I suck at bench-
210 felt like well allot.
the dbs got real heavy on the last set.
**side planks-
I added a 25 plate these are kind of annoying
so I guess I needed them
overall I felt ok- I am loving the ammount of
shoulder help
kmc
No ipod either , WTF… tonights choices where
one who song-
one metallica song
Im like ok this can work
and then like 5 kenny rogers cover songs-
dude?
Again OBs rocks thanks for sending me that email…[/quote]
You are absolutely welcome. However, like I mentioned in the other thread… part E. Where is it?
I will show you part E
breakfast
lunch
and
dinner
you are a naughty woman OBs
kmc
Great looking training kmc. Those box squats are impressive! I should get back on the box, it’s been a while.
[quote]LittleStrick wrote:
Stream/skid- It’s all about priorities. Sometimes I think that I live here, trolling the threads. Makes for a nice break at the place I go where they pay me. Of course it is easy for me, I had the foresight to choose the cubicle in the corner of the office. Everyone calls it the dungeon. I think it is a castle. I would worry about them monitoring my internet usage but…well…I am one of the two folks who actually does the monitoring. ABUSE OF POWER!![/quote]
“who watchs the watchmen?”
Thanks DZ!!!
Hel your right , who does watch the watchers…
kmc
Back in NYC
trained at the ghetto gym, somehow they got a bar with knurling- you just have to forgive that is bent
5.7.09 lower
mobility, a ton.
OH squat 95x10,95x15*
A front squat 205 4x6**
185x8 wu 185x6,wu
B rack pull from patella 4x6
225x6 wu 315x6 wu , 405x6,425x6*** 405x6
CBulgarian split sqaut 3x5
70,60,65
D1 Pull thrus 3x12
D2 hanging leg raise 3x10
Notes* OH squats set me straight its been what I am missing.
need to do these vs low weight reps of front or back squats
** the last set of 6 on 205 felt like death-
still got real depth but died inside.
*** rack pulls
did better this week- concentrated on send the hips through used cheater straps on the 425
split squats felt too heavy at 70 good at 65
not much else to say felt good after the front squats
kmc
Do you eat enough to be doing this much work?
That is a good question
thank you.
probably not-
MJ has asked me about that as well
I have wrote about big refeeds- but I only do those once in a while like one a week.
I am doing some shakes, fish oil a greens supplement but I prob need more food,
more fats more protein
kmc
I just looked and did some counting- there is no way I am getting 150 or more grams of protein.
Im not a big meat eater so I do eat allot, but sometimes when I train hard- thats like most of the time…
I dont really have an appetite.
I mean cookies have protein right?
on a side note is it me or did something get " an upgrade" with how the site looks…
kmc
[quote]kmcnyc wrote:
I just looked and did some counting- there is no way I am getting 150 or more grams of protein.
Im not a big meat eater so I do eat allot, but sometimes when I train hard- thats like most of the time…
I dont really have an appetite.
I mean cookies have protein right?
on a side note is it me or did something get " an upgrade" with how the site looks…
kmc[/quote]
You’re not the only one. I thought I was having a computer problem. I’m not loving it. I liked having the forums on the right hand side. I’m too old to change how i do stuff.
If you want protein cookies, I make them. They’re my homemade protein bars with whole oats, peanut butter, protein powder and a bit of milk. I usually have a couple in my bag because they make a nice portable protein source when I have to eat driving to the gym. They don’t have a super exciting taste but plain foods are fine for me.
KMC, come hangout with me for a week when I’m binging. You’d weigh 225 in no time. Great OH squats and front squats.
Eco I dont think I can keep up with you or steely… I have some pretty big refeeds-
I bet heavy thrower would put us all to shame- I have to work to eat enough all day
the OH squats are just to warm up- they are no where in the program I am doing- it made me sad.
OBs I thought it was my browser-so I switched, no its not…lame.
Protein cookies- sound good!!! I made some protein bars a few times and they really never well
taste like anything- do you cook them? putting them in the fridge seems to work better.
but yes I would enjoy that recipe
kmc
[quote]kmcnyc wrote:
Eco I dont think I can keep up with you or steely… I have some pretty big refeeds-
I bet heavy thrower would put us all to shame- I have to work to eat enough all day
the OH squats are just to warm up- they are no where in the program I am doing- it made me sad.
OBs I thought it was my browser-so I switched, no its not…lame.
Protein cookies- sound good!!! I made some protein bars a few times and they really never well
taste like anything- do you cook them? putting them in the fridge seems to work better.
but yes I would enjoy that recipe
kmc
[/quote]
I put mine in the fridge. The ‘recipe’ is 3 1/2 cups whole large flake oats, 10 scoops protein powder, 4 tablespoons oatmeal (I admit my tablespoons are pretty liberal - I like the peanut butter), 1 cup milk. I press them into a pan, refrigerate and then cut into 12 squares and package them in small ziplock bags so I can throw them in my lunch or whatever. I package them pretty quickly so they don’t dry out. I go through a tray of them every week. It’s one of my jobs on Sundays along with boiling an assload of eggs for the week.
I take a jar of PB and heat it up. Then I mix in 7 scoops of protein powder. Add Spelnda(or sugar if you like) too taste. Press into a 8x8 pan, chill and cut into suitable sizes.
Its a bit like fudge and easy to grab when i need to round off some cals.
kmc- One way you can easily add 240cals to a shake is to add 2T of safflower or olive oil. Or, randomly hit the PB jar in between meals. It really adds up quick.
I also found out I cant do whey- casein seems to work better…
but whey and me do not get along at all. Hemp is ok but the protein content is lower-
but really I dont think having a 50gram protein shake is something the body can process…
i
I eat plenty of good fats we only use olive oil, and I eat plenty of avocados-
but I will take the olive oil in shakes suggestion.
I’m not actively trying to gain or get allot bigger- just get good foods in, but training like this
you cant really not gain weight. hovering at 180- I dont think I want to get a whole lot heavier.
kmc