[quote]1Geech wrote:
bunny7568 wrote:
Diet looks ok to me… but I am no expert and am also learning this nutrition thing.
I think I counted approx. 225 grams of protein in your data. From what I have read thus far, “they” suggest 1.5 to 2.0 grams of protein per pound of bodyweight. If I was to comment on anything… perhaps increase your protein?
Anyone else care to elaborate…?
Thanks for pointing this out, Bunny. Maybe if it had been a snake, the protein issue would’ve bit me.
I have seen so many different recommendations for protein intake that I have settled on approaching 2.5g per kg. of bodyweight largely by method of trial (main questions: am I getting stronger? Is my waistline not expanding) and error (main questions: am I getting weaker? Is my waistline expanding?). Not very scientific or thought out, I admit.
It would be great to hear from others on this, especially those of you who are not already posting your diet in their logs.[/quote]
Well the protein recommendations themselves were arrived at through empirical means. No one really knows how much protein the human body can absorb/convert to amino acids. Coaches just found that their athletes performed better, got stronger and bigger if they took in a certain amount of it. So far as I know there is still no study on what the optimum amount of protein intake is. I figure: eat as much as possible. What the body doesn’t use it will excrete or store. As far as liver toxicity from eating a high protein diet goes (I know - no one mentioned it, but it’s my particular peeve on health professionals), I figure that to be bunkum, unless you have a pre-existing liver problem.
[quote]ecogenx wrote:
Still looking good geech. All the weights are moving in the right direction. I like how you keep the number of exercises used each session low but the intensity high.[/quote]
Thanks, Ecogenx, I’m doing what I can. Good to see you back!
[quote]skidmark wrote:
Well the protein recommendations themselves were arrived at through empirical means. No one really knows how much protein the human body can absorb/convert to amino acids.[/quote]
That’s why I am not really ashamed of my own trial-and-error approach. I also would not be surprised if different people have markedly different responses to the same protein intake, even at different stages within their own lives.
It’s that “store” part that bugs me. I don’t want to carry around any more fat – for health and strength as well, admittedly, as for my own peculiar vanity and current wardrobe – than might result as a function of enjoying life and its culinary pleasures, among others, in moderation.
[quote]As far as liver toxicity from eating a high protein diet goes (I know - no one mentioned it, but it’s my particular peeve on health professionals), I figure that to be bunkum, unless you have a pre-existing liver problem.
18 hamburgers a day - that’s my motto.[/quote]
Don’t know about liver toxicity myself, and suppose I’ve got no such problem. But I do like hamburgers … Okay, you and Bunny convinced me: another egg, please!
Deadlift:
70 x 12 reps, 120 x 7 reps, 170 x 2 reps
Deadlift:
15 sets x 105 x 1 rep (= speed, 30 seconds pause)
Barbell shrug:
2 x 190 x 10 reps (in rack, with straps)
Barbell row:
2 x 100 x 5 reps
Today my lower back still felt pretty tired from the high-rep squats on Monday (maybe too much good-morning action there?) plus ab wheel, I guess; light deadlifts were scheduled. So naturally I wondered how I would do under the circumstances if I had to do heavy deadlifts, which were not scheduled. The only way to find out for sure, I decided, was to do them, and the answer was: not well, … so I went back to the original plan. All of which confirmed what has already been a topic of discussion here, that my focus in my next program cycle should be glutes and hamstrings.
Everything else went fine today. I upped the speed DLs by 5kgs because I changed from a snatch grip to alternating grip to replicate – or rather work on – my form when doing regular heavier DLs.
Looks like a good session to me Geechman… how many days a week do you work on your grip? I am only asking 'cuz I am going to/ have start working on mine, and I am trying to get a consensus of the frequency… anyone with any advice?
Grip can be worked once a week or more. Once a week is working best for me, since the other exercises I do tax it already. I alternate “grip days” between actual grip work and forearm work.
Skidmark pretty much took the words out of my mouth, Bunny. I generally do either wrist roller or plate gripping once a week, but occasionally both, while my DLs, rows, power cleans, chins and even hanging leg raises put a demand on my lower arms otherwise.
Close-grip bench press:
70 x 12 reps, 100 x 6 reps, 2 x 102.5 x 5 reps
Weighted dip:
2 x BW + 35 x 6 reps
Hanging straight leg raise:
BW x 6 reps
Wrist roller:
3 x 12.5
Bicycle crunch:
70 L / R reps
A good session today, with close-grips going up 1 rep on both work sets. Firing my glutes is really helping me maintain a good arch on the bench.
Power clean:
50, 60 x 5 reps, 70, 75, 77.5 x 3 reps, 2 x 80 x 2 reps
Squat:
10 sets x 72.5 x 2 reps (= speed, 1 minute pause)
Lying leg curl:
2 x 80 x 6 reps
All went fairly well today. Power cleans are approaching 1RM range; form has improved over the past weeks, but I still need another one or two million reps to get the movement down better. Racking in a way even approximating proper form on my delts is still a rare event for me above 70kgs – which might be a good argument not even to go any higher, but I feel that I am getting enough out of other elements of the movement that need practice by upping the weight that it is worthwhile.
Not to get too sentimental, but I have to say that from a technical and discipline standpoint, Geech and Skid are two of the best examples of what this forum is all about. Great detail and insight on their blogs and they are always willing to offer advice to others.
I don’t want to take anything away from everyone else’s input. I value the advice of all regular contributors to this blog (except for maybe JWilly, more smack talk).
[quote]ecogenx wrote:
Geech, you and skid are machines. You never miss a workout and are able to stay focused. I hope its contageous.[/quote]
This is what gets me out of bed in the morning right now, Ecogenx. Last fall I had pneumonia and only missed one day, when I was getting my lungs x-rayed and a third antibiotic prescribed after the first two had failed –
Probably more an indication of my asininity, really, than focus, but I simply did not want to miss a session, even after I had fractured a rib with my incessant coughing. Boy, that added a new dimension to pull-ups.
You are right, Mday, if too kind. This forum has certainly allowed me to learn and put to use a lot in just a few weeks from discussing stuff with everyone.
Saturday, 14 June 2008
Weighted neck extension:
4 x 20 x 15 reps
Did these after taking my daughter to the swimming pool this afternoon. Devoured the rest of a leg of lamb afterwards with a delicious potato, carrot, dried tomato and roquefort casserole. Livin’ the good life!
[quote]1Geech wrote:
skidmark wrote:
I don’t know what Geech’s excuse is, but I’m just a know-it-all buttinski myself.
Maybe that’s the difference: I don’t let occasionally not knowing what I am talking about prevent me from offering an opinion on things.[/quote]
Exactly why I think this forum is so valuable. We share what is going on in our training, how we feel, how our body reacts to different things. Helps me understand things about my own training to see what other guys my age are going through.