Great work, math. You are really sticking with it and tearing it up!
9/24/09 (178.4 lbs)
1945 Cal/ 257g protein/ 49g carbs
A 1 leg leg extension 30/5/5/5 40/5/5/5 50/5/5/5 60/5/5/5 65/5/5/5 70/4/5/5 (med/lat/rect)
B 1 leg Leg curls 20/5 30/5 35/5 40/4
C Frog Squats 30/5 90/5/5 110/8
D Close stance squats 110/6/6/6
E Sissy Squats 30/5/6/6
I’ve been using a backpack with sand bags, and dumbbells to make the weights indicated. Saves me from loading my back like with squats. I think I’ll stick with this for another few days before trying light squats, rdls etc again. Might play around with zerchers (picking the bar up from pins in the rack).
Thanks, LS!
[quote]mathineer wrote:
9/24/09 (178.4 lbs)
1945 Cal/ 257g protein/ 49g carbs
A 1 leg leg extension 30/5/5/5 40/5/5/5 50/5/5/5 60/5/5/5 65/5/5/5 70/4/5/5 (med/lat/rect)
B 1 leg Leg curls 20/5 30/5 35/5 40/4
C Frog Squats 30/5 90/5/5 110/8
D Close stance squats 110/6/6/6
E Sissy Squats 30/5/6/6
I’ve been using a backpack with sand bags, and dumbbells to make the weights indicated. Saves me from loading my back like with squats. I think I’ll stick with this for another few days before trying light squats, rdls etc again. Might play around with zerchers (picking the bar up from pins in the rack).
Thanks, LS![/quote]
No dull boys over here!
Surely there are some good fats in the mix for you diet?
[quote]soldog wrote:
Surely there are some good fats in the mix for you diet?[/quote]
Most definitely, just not calculating them.
Fat grams = Cal - 4(Proteingrams + Carbgrams)
And stop calling me Shirley. 
[quote]mathineer wrote:
soldog wrote:
Surely there are some good fats in the mix for you diet?
Most definitely, just not calculating them.
Fat grams = Cal - 4(Proteingrams + Carbgrams)
And stop calling me Shirley. :-)[/quote]
trust mathineer to take the easy shots!
math… nice work, very dedicated to the diet.
and training-
have you thought of reverse lunges all the benifits & no knee pressure…
[quote]mathineer wrote:
soldog wrote:
Surely there are some good fats in the mix for you diet?
Most definitely, just not calculating them.
Fat grams = Cal - 4(Proteingrams + Carbgrams)[/quote]
Actually, thats
Fat grams = ( Cal - 4(Proteingrams + Carbgrams) )/9
You smart people and your fancy formulas…bah!
Looking good, math.
[quote]LittleStrick wrote:
You smart people and your fancy formulas…bah!
Looking good, math.[/quote]
Hey, who are you callin’ smart, Mr.?
Thanks for stopping in, Strick.
9/25/09 (179.0 lbs)
2145 Cal/ 215g Protein/ 86g Carbs
YTWL, Reverse Hypers 13/13/13
Overhead Press 45/10 70/7 90/5 100/3 110/3/3/3
1 leg calf raise 50/10 70/7 90/5 100/5 110/5/5/5
Lateral Raises 2x40/5/5/6
Power High Pulls 95/5/5/6
Bench 95/8 120/5 150/3 175/3 185/3/3/3
T-Bar 100/8 125/5 150/3 175/3 185/3/3/3
Eco Challenge:
Chins 6/7/6/6 (25)
Pushups 30/25/25/20/20 (120)
9/26/09 (179.6 lbs)
2800 Cal/ 213 Protein/ 203 Carbs
Foam, ytwl, rev hypers 13/13/13, ab rolls (don’t remember how many, but my abz are sore)
1 leg leg extension 40/8/8/8 50/8/8/8 60/5/5/5 65x3(5/5/5) (med/lat/rect)
1 leg leg curl 20/8 30/8 35/5 40/5/5/5
front squat, close stance, heels raised 45/5/5/5
DB straight leg deadlift 2x30/5/5/5
front squat, wide stance 60/5 70/5/5
DB SLDL 2x35/5/5/5
zerchers 45/5 70/5/5
offset curls 2x20/5 2x25/5 2x30/5
CG bench 100/5/5/5/5/5/5
pinwheel curls 2x30/5/5/5
hammer curls 2x30/5/5/5
triceps kickbacks 2x30/5/5/5
stadium steps 24 flights
I totally suck at front squats, ergo I should do them. The main part of my problem is holding the bar, but I also have mobility issues that make them hard for me. Raising my heels helped on the close stance ones. I need to keep these in the rotation, and just keep banging away at them.
Anyway, I kept them ligher than I needed to (as well as the going very light on the sldls) since I’m still babying the lower back. That’s my excuse, and I’m sticking to it!
To me, the zerchers aren’t much different than the front squats, except that they hurt the arms. Don’t tell ob and her silver hammer, but I used a bar pad on those.
I haven’t done any direct bicep/tricep work for a long time. Might continue to add those in once a week for a while just for grins.
You have some serious volume there Math. I have a tough time with front squats as well. Keeping the bar from rolling is my biggest issue. I think I could front squat 405+ if I could just stop the bar from rolling off my shoulders. I think my lack of mobility leans me forward and rolls the bar. But like you said," I totally suck at front squats, ergo I should do them".
9/27/09 (180.0 lbs)
2730 Cal/ 191g protein/ 158g Carbs
foam, ytwl, rev hypers 3x15, Ab roll 2x15
bench 120/5 140/5 160/5 180/5/5/5/5/5
t-bar 125/5 140/5 160/5 180/5/5/5/5/5
incline db press 2x65/8/8/8
one arm db row 75/8/8/8
overhead press 55/5 75/5 95/5 105/5/5/5
1 leg calf raise 50/8 70/8 90/6 100/6/6/6
lateral raise 2x40/6/6/6
db shrugs 2x70/6/6/6
Eco Challenge - not today. I was a whipped puppy after this session.
[quote]ecogenx wrote:
You have some serious volume there Math. I have a tough time with front squats as well. Keeping the bar from rolling is my biggest issue. I think I could front squat 405+ if I could just stop the bar from rolling off my shoulders. I think my lack of mobility leans me forward and rolls the bar. But like you said," I totally suck at front squats, ergo I should do them".[/quote]
Eco - I also have problems keeping the bar in place, and have a tendency to lean forward. In fact, I think it was leaning forward and “reaching” for the pins at the bottom of my back squats that led to the back injury from which I’m trying to recover.
Anyway, I’m going to keep working on the front squats for a while, and will probably keep then in the mix even after I start back squatting again.
9/28/09 (180.6 lbs)
2210 Cal/ 239g protein/ 69g carbs
1 leg leg extension 40/5/5/5 50/5/5/5 60/5/5/5 70x3(5/5/5) (med/lat/rect)
1 leg leg curl 20/5 30/5 40/5/5/5
leg adductions 2x10
leg abductions 2x10
front squat narrow stance 45/5 60/5/5
sldl db 2x35/5/5/5
front squat wide stance 60/5 70/5 80/5
sldl db 2x40/5/5/5
zercher 80/5 90/5/5
romanian dl 80/5/5/5
Did the adds with a small swiss ball, and the abds with a doubled bicycle inner tube (poor mans band).
No lower back pain, but I’m being careful and taking things very slow.
9/29/09 (179.2 lbs)
1870 Cal/ 226 g protein/ 90g Carbs
YTWL
overhead press 55/8 75/8 95/5 105/5/5/5/5/5
1 leg calf raise 50/8 70/8 90/6 100/6/6/6/6/6
lateral raises 2x40/6/6/6
high pulls 100/6/6/6
bench 120/5 140/5 160/5 180/5/5/5
t-bar 125/5 140/5 160/5 180/5/5/5
flat flyes 2x50/10/10/10
one arm db row 75/8/8/8
Eco Challenge:
chins 8/8/7 (23)
pushups 40/30/30 (100) The last few reps on the 30’s were Hard!
I was feeling pretty beat up. Shoulder was kind of sore, but I pushed through.
But I’m feeling much better now.
(Standard prize for first person to cite the reference.)
Monty Python and the Holy Grail.
[quote]DaCharmingAlbino wrote:
Monty Python and the Holy Grail.[/quote]
Nope.
But…but…I’m NEVER wrong!
It’s from “Night Court”. John Astin played Judge Harry T. Stone’s father or stepfather. He would tell a story about his time in the psych ward, and then say, “But I’m feeling MUCH BETTER now.” John Astin is perhaps better known for his role as Gomez on “The Addams Family”. I wonder if the little fuzzy guy with the square mouth and the pointy teeth made any of this TV?