Revenge of the Sith: AngryVader's Log

Training Training Logs
201

Not sure if you have answered this question, but do you ever prepare meals? How are you gauging your caloric and macro intakes?

I have a rough idea of how many calories are in what pieces of food and can ball park it by the end of the day pretty accurately. I have also been cooking meals ahead of time, which really helps…

You will like the DC stretches. I do half-assed DC stretches for my calves but i think that’s still been enough to give them shape for the past few months I have been working them.

Was going to bump your log cuz I thought you were slackin :slight_smile:

202

[quote]PonceDeLeon wrote:
Not sure if you have answered this question, but do you ever prepare meals? How are you gauging your caloric and macro intakes?

I have a rough idea of how many calories are in what pieces of food and can ball park it by the end of the day pretty accurately. I have also been cooking meals ahead of time, which really helps…

You will like the DC stretches. I do half-assed DC stretches for my calves but i think that’s still been enough to give them shape for the past few months I have been working them.

Was going to bump your log cuz I thought you were slackin :)[/quote]

Actually, I was getting depressed because nobody had commented on my log for a few days. :frowning:

I’ve been doing an extreme, DC-style stretch for my calves as part of the routine I’ve been doing. I like that stretch, so I think it would be good to try it for the rest of the body.

Yeah, I prepare essentially 10 meals in advance every Sunday: 5 chicken salads, with spinach and walnuts and then 5 bowls of cottage cheese mixed with some organic applesauce.

I use a program called Crosstrainer to track my daily caloric intake. It also has a plugin for my Treo, so I can enter what I eat and then sync it up with my PC when I get home. However, I don’t really need to do this since I eat pretty much the same thing M-F from 8-6. The only thing that really varies is my dinner.

I haven’t been tracking calories lately, but starting tomorrow, I’m going to start with eating about 2800 cals per day and work from there.

Here’s what my typical diet looks like for a given day:

7:00 AM - Upon waking I take two caps of Rez-V. I’m probably going to add HRX to this in a week or two. I may also experiment with taking a teaspoon of olive oil in the morning.

8:00 AM - Shake with Whey, 1 scoop of Metabolic Drive Complete, pumpkin, kefir, etc. This is the shake I’ve posted about before.

11:00 AM - Chicken salad. 4 oz chicken, .5 oz walnuts and a handful of organic spinach and a tablespoon of Ken’s Light Olive Oil Vinegrette.

2:00 PM - Pre-workout - One serving of Power Drive, 5gm Creatine and one serving (half a bottle) of a Spike DoubleShot. I’ll probably replace the DoubleShot with HOT-ROX and the occasional Caffeine-Free Spike.

2:30 PM - Workout. During my workout I drink 1 scoop of Surge and post workout I drink another scoop of Surge, one scoop of SuperFood and another 5gm of Creatine.

4:30-5:00 - 1 cup of cottage cheese and .25 cup of organic applesauce.

8:00 - 4 caps of Flameout. This is the meal that typical varies. I usually have 8 oz of meat, chicken or fish with some broccoli. I usually rotate the meat from night to night. Typical things I make are a Greek burger, pecan crusted salmon, coconut chicken, an omelette, or almond crusted chicken or tilapia.

10:30 - 1 cup of chocolate Calorie Countdown milk, with 2 TBSP of natural peanut butter and 1 serving of chocolate Metabolic Drive.

Before bed I take one serving of ZMA.

I think next month I’m going to buy all the stuff for the trans-rev/DMSO stuff you PMed me about. Did you ever find that thread you mentioned regarding it?

I think I’m also going to order some of that mag spray that Laroyal was talking about.

As far as other supps go, outside of the stuff listed, I’m really using the bare minimums for me. I have some HOT-ROX that I’ll probably add in a week or two and start taking BCAAs again during my workout. I also have two bottles of Leucine that I’ll start using with my morning, evening and post workout meals.

I have two bottles of 11-T, but I really don’t feel comfortable with using them until my legs are closer to 100%. Maybe in December. I would also like to try ReceptorMax soon as well. Again, I feel like I shouldn’t add ReceptorMax until I’m closer to 100% and feel like my diet is on point.

I’m open for any suggestions here as far as supplementation goes.

You asked about nootropics. Are you using any yourself?

203

I couldn’t edit my previous post, but my macros look like this at the moment:

Cals: 2800
Protein: 260
Carbs: 150
Fat: 100

I’ll start with cutting the carbs back to under 100 bump the protein up first.

204

I am still researching nootropics…namely, which ones I feel I want to use, how I want to use and which ones I want to stack.

More importantly, I’ve been looking at how people have responded to something in particular as far as side effects, and trying to see if they exhibited symptoms I think I might exhibit.

For instance, I have noticed a slight anxiety in me at lately, and the only energy drink I consume is Shooter or Shotgun. Guess what? Some folks report increased anxiety with Tyrosine, so I am thinking of cutting out the drinks for a while and going with something else.

I have not acquired the Resveratrol stuff yet. Still looking for work…but, if I do make a small batch I will let you know how it turns out.

I’d like to do one 8 week run of an ‘insulin protocol’ and another 8 week run of a test/anti-e protocol with some supps I’d like to stack.

At 160 lbs and 5’7 I think I’m just too light to be cutting regardless of BF.

What I really need to do is prepare meals and keep them in a lunch bag cooler, take it to school and have two meals, two shakes and two snacks…and tally up their cals so I have a good idea of what I’m working with daily. It sucks to go for 5 hours without a meal.

205

Saturday 11/01 - Shoulders and calves

Finally did some SMR again this morning. Nothing special there.

Cuban rotations: 35 x 8, 40 x 8, 45 x 8,8

Flex Leverage Press - 145 x 5,5,3 140 x 5,5

Seated Laterals/DB Side Row superset: 50 x 10/10,10/10,10/10,10/10

Rear Delt Machine: 140 x 8,8,8,8

Side Raises on slant board: 22.5 x 15,10,11 Decline Reverse Crunches: 22.5 x 6,5,5

Carl’s Calf Raise: 160 x 15, 180 x 12,12

Tibialis raises: 75 x 19, 80 x 10,10

Abduction Machine: 115 x 8, 120 x 7,6

206

[quote]PonceDeLeon wrote:
I’d like to do one 8 week run of an ‘insulin protocol’ and another 8 week run of a test/anti-e protocol with some supps I’d like to stack.[/quote]

Sorry to hijack, but Ponce if you do this you should keep a log. It’d be interesting to see, I know DD loves the insulin protocol, but she hasn’t gone into much detail on it in her log.

207

[quote]pch2 wrote:
PonceDeLeon wrote:
I’d like to do one 8 week run of an ‘insulin protocol’ and another 8 week run of a test/anti-e protocol with some supps I’d like to stack.

Sorry to hijack, but Ponce if you do this you should keep a log. It’d be interesting to see, I know DD loves the insulin protocol, but she hasn’t gone into much detail on it in her log.
[/quote]

I’d like to see that too. Especially if we both end up trying the DMSO/Trans-Rev combo soon and we can compare notes. :slight_smile:

208

Just got done reading through this-- Nice Log, Lord Vader.

Based on your last couple posts, I’m not sure what you’re striving for diet (cut) or size?

209

[quote]SteelyD wrote:
Just got done reading through this-- Nice Log, Lord Vader.

Based on your last couple posts, I’m not sure what you’re striving for diet (cut) or size?[/quote]

I want the holy grail: BOTH!

Seriously though, my diet has been shit lately, so my main diet goal right now is simply just to clean it up again. Cut back on the beer and just be more consistent overall, especially on the weekends.

I’m sure there will be a small shift in body composition just from cleaning things up.

Overall, I still want to gain size. My legs aren’t anywhere near where they were before the glute stuff started, so there’s definitely some size to regain there.

I’m not 100% on how much I should be eating because of all the various factors, so I’ll start with a set amount of calories and then adjust based on my weight ever two weeks or so.

210

Monday 11/03 - Quads and calves:

Did the usual SMR and mobility crap this morning and pre-workout.

Front Squat: 205 x 3,3,3,3,3,3,3,3

Leg Press: 360 x 2:00 x 37 reps, 360 x 2:00 x 34 reps

Reverse Lunge: 95 x 8, 105 x 6,5
Ab rollouts: 8,8,8

Leg Extension: 130 x 20,20,16

Leg Press Calf Raise: 280 x 18,16,16, back off set 190 x 20 - I followed this up with a 90 second stretch with 190 lbs. My left foot felt A LOT better today. Almost no numbness at all.

Initially I was kind of upset. The first work set on Front Squats felt really heavy and I thought I was going to be in for a rough workout. I ended up completing all the sets though and the last two sets actually felt better than the first two. I didn’t make as much progress as on the Leg Press as I would have liked either. I’m attributing this to not sleeping very well last night.

As always, I’m going to do a longer SMR and stretching session when I get home.

211

Do you start out at 205? Maybe you just need a bit more of a warm up.

212

Hey there Mr Dark Lord of the Sith, I was having a look at your diet

I had a couple of questions

Where does your 150 of carbs come from?

It looks like (I could be wrong here) you’re drinking a lot of shakes? How are you feeling hunger wise?

cheers

213

[quote]pushmepullme wrote:
Do you start out at 205? Maybe you just need a bit more of a warm up.[/quote]

No, I did 3 warmup sets, plus my mobility circuit. Trust me when I say I didn’t sleep well the night before. I felt kind of sick this morning as well.

214

[quote]N522PB wrote:
Hey there Mr Dark Lord of the Sith, I was having a look at your diet

I had a couple of questions

Where does your 150 of carbs come from?

It looks like (I could be wrong here) you’re drinking a lot of shakes? How are you feeling hunger wise?

cheers[/quote]

30-40 of it is in my morning shake, 50 from the Surge, another 15-20 in my post workout meal and then small amounts of carbs in my other meals.

I do have a few shakes a day, but with the exception of my Surge, my other shakes are very thick with added fiber. I can’t drink them quickly even if I tried. My hunger is normal for the post part. I can be a voracious eater when I’m in the mood.

215

419×534 100 KB

VADER!

Looks like training is going well. I assume with your injuries you aren’t doing sprints anymore, or are you?

Keep on keepin on.

216

[quote]tmoney1 wrote:
VADER!

Looks like training is going well. I assume with your injuries you aren’t doing sprints anymore, or are you?

Keep on keepin on.[/quote]

Not yet. I’m dying to resume them. I’ve been waiting for all the feeling in my foot to come back before I do that. The good news is that I think I’m there. My foot feels pretty much ‘normal’ at this point. The bad news is that the track I normally run is is pretty much ruined now, so I’ll need to check out a few other schools in the area to find one with a good track, preferably one that actually has lighting.

Looks like you might have a better team than we do this year. :frowning: Things are not looking sunny here in Warriors Country.

217

Tuesday 11/04 - Chest and Tris

Changing things up today:

Flat DB Press - 115 x 5,4,3,4,5 - This was pretty rough. I got to the gym late, so I rushed through my warmup. My right shoulder was bugging me still, so I had to cut the reps short. Once I got warmed up, the shoulder felt better. I might have to go even lighter on these next time depending on how my shoulder feels.

Incline DB Press - 75 x 6, 85 x 6, 90 x 6, 95 x6 - I was worried about my shoulder, so I started really light. These didn’t seem to bother my shoulder at all.

Incline HS Press - 180 x 8, 230 x 8,8, 240 x 8 - Again, took it light on the first set, but these didn’t affect my shoulder at all either.

Decline EZ Tri Extention - 105 x 9,9,9,8
DB Cuban Rotation - 20 x 8,7,7,7

Mechanical Tricep Tri-Set - 75 x 8/6/6,8/5/5,8/4/4

Overall it wasn’t a bad workout despite being totally rushed, but I’m pissed my right shoulder bugged me so much initially. I need to do more ext rotation work and SMR for the chest and shoulder. Also, it seems that once my chest was warm and had a pump to it, the shoulder didn’t bug me at all.

218

Have you seen Joe DeFranco’s upper body stretching routine? I’ve been doing this when I get up in the morning and my shoulder is starting to feel pretty good.

219

Hey Vader,

How high do you think you’ll put the calories to gain more mass? Something like 3200?

220

[quote]Doug Adams wrote:
Have you seen Joe DeFranco’s upper body stretching routine? I’ve been doing this when I get up in the morning and my shoulder is starting to feel pretty good.

I haven’t seen particular video before, so thanks for sharing. I’ve been doing a few of the things in that video, but I’ll have to start doing that whole circuit. I seem to have a lot of tender spots now in the back of my shoulders and upper back.

Basically the shoulder pain I have now is a ‘pinch’ in front part of my shoulder. It seems to be the worse when my hold my arm out at shoulder height and to the side like I’m going to do an external rotation. Sometimes when I’m sitting at my desk, it will radiate to my upper pec around the middle of my collar bone, so I’ve been trying to roll that area with a lacrosse ball more and that’s been helping.

It comes and goes, so it’s been one of the annoying things I’ve been dealing with lately.

Today is my ‘big’ SMR day, so at lunch I’m going to head to the gym and do like a good 45 min of various SMR and mobility work for the whole body.