Rising To The Top

[Chi_Towns_Finest]

Here’s a clip from the article:

The isometric exercise is performed for sets of six to nine seconds, obviously pushing as hard as humanly possible. Don’t go above ten seconds because ATP-CP stores are pretty much depleted after ten to twelve seconds, which leads to a drop in maximal force production. This is bad for a neural development phase. However, longer isometric holds can be used during hypertrophy phases.

[quote]Nikki9591 wrote:
No, you gotta find a girl that LIKES to cook lol
A lot of them can make edible food, but it doesn’t mean anything if they’d rather see you starve lol

Hmm, I used to work at KFC but my “bulk” wasn’t… pretty lol
Yours actually worked for you

OK, I don’t think I understand the isometric thing. Did you not use a bar or something?
[/quote]

Yes, that’s what I need! Women like that are hard to come by these days.

Attached is a picture of the isohold squat, you use a bar but it’s unloaded.

[nlmain]

“Give a man a fish and you feed him for a day. Teach a man to fish and you feed him for a lifetime”

sometimes even a seasoned chef has had a rough day and will tell you to screw yourself when you ask whats for supper. Am I the better cook, yes. But on days when all I want to make is a peanut butter sammich the husband steps up to do when he can do. And it tastes all the better cause he made the effort.

[Chi_Towns_Finest]

â??You will never do anything in this world without courage. It is the greatest quality of the mind next to honor.â??
Aristotle

Thursday:

A) Sumo deadlift 135x5, 185x3, 225x3, 275x2, 315x2, 340x2*6

B) Incline bench 135x5, 185x3, 215x2, 255x2*6

C) Weighted pull ups BW+45x3, BW+70x2*6

Notes: Solid session, the poundages were tough and I wasn’t able to reach 8-12 sets in 20 minutes. Unfortunately no accessory work today, cut my workout too close to my client’s session. My ass (literally) is actually sore for the first time recently, so that’s a good sign.

Meal 1: Raw milk, whey, coconut oil, 2 eggs, 4oz cottage cheese shake (really good). Peanut butter apple, fish oilx2 57/23/32

Meal 2: Half a chicken with cauliflower, oatmeal with raisins.
~45/90/30

Meal 3: PWO Shake with babyfood
30/55/3

Meal 4: Double chicken burrito and 1.5 bowls icecream
~85/175/110
Total: 217/343/165=3725

[Chi_Towns_Finest]

[quote]nlmain wrote:
“Give a man a fish and you feed him for a day. Teach a man to fish and you feed him for a lifetime”

sometimes even a seasoned chef has had a rough day and will tell you to screw yourself when you ask whats for supper. Am I the better cook, yes. But on days when all I want to make is a peanut butter sammich the husband steps up to do when he can do. And it tastes all the better cause he made the effort. [/quote]

Hey N go make me a sandwich!

[Chi_Towns_Finest]

1/7: 3k on rowing machine.

[Nikki9591]

You lie, you say that shake tastes good but I don’t believe you
It’s funny, because I am going to make that for my evening snack.

Important question: What kind of ice cream?

[Chi_Towns_Finest]

[quote]Nikki9591 wrote:
You lie, you say that shake tastes good but I don’t believe you
It’s funny, because I am going to make that for my evening snack.

Important question: What kind of ice cream?[/quote]

I guess you’ll find out for yourself in that case Had some french vanilla with some oreos mixed in manually.

[timmyo]

ice cream? i don’t know the last time…pretty sad really

[Chi_Towns_Finest]

“I know God will not give me anything I can’t handle. I just wish He didn’t trust me so much.” Mother Teresa

Tim: There is no ice cream on the path to ripped abs and low body fat. I already said peace to my abs, I’m going to enjoy the quest to strong lifts!

Saturday: ME Day

A) Elevated Sumo Deadlift
135x5, 185x5, 225x5, 275x5, 315x5, 365x5, 405x3 (+40 lb PR!)

B) Partial Bench
135x5, 205x5, 245x5, 275x5, 315x5, 335x3, 315x5*2

C) Negative Bench (~5 seconds with added resistance from training partner)
185x5*3

D1) Partial Weighted Pull Ups BW+45x5, BW+90x3-43
D2) Negative (10-15s) BW+903

E1) Leg Press 180x200
E2) Machine Row 40x100
E3) Machine Incline 40x100

Notes: Sumo deadlifts felt awesome and just ramped up to 4pps; can’t wait to pull it from the floor. My adductors are super fried! Bench felt a little awkward at 335, didn’t really find my groove/rhythm. This could be attributed to ramping up to fast, but more likely the fact that my partner and I used a half rack that made the unracking a pain in the ass. Next week I’m going to wait for the full rack to be unoccupied. Partials were challenging, which is slightly dissapointing because I was aiming for five reps at 90. This is the only exercise that hasn’t grown exponentially since beginning the program – I’ll have to take what I can get.

[AquaCruzer]

Mmmm oreos. I used to down those like nobody’s business.

[timmyo]

Yes mate I know…i just have to look at it and it goes onto my hips.
Nice work on your lifts. especially a 40 pound pr.

[AquaCruzer]

Nice work on the DL PR!

[Nikki9591]

Yeah yeah, I found out about the shake. I love it, pretty good.

Holy 40 lb PR Deadlift Batman!
Looks like french vanilla ice cream and oreos did your body good!

Great quote, great training.

Mmmm oreos. I used to down those like nobody’s business.

Please, I’m a previous fatty, I challenge you to an Oreo Eating contest

[AquaCruzer]

[quote]Nikki9591 wrote:

Mmmm oreos. I used to down those like nobody’s business.

Please, I’m a previous fatty, I challenge you to an Oreo Eating contest :)[/quote]

Please, I’m a previous swimmer. Ever heard of the Michael Phelps diet?

[Nikki9591]

[quote]AquaCruzer wrote:

[quote]Nikki9591 wrote:

Mmmm oreos. I used to down those like nobody’s business.

Please, I’m a previous fatty, I challenge you to an Oreo Eating contest :)[/quote]

Please, I’m a previous swimmer. Ever heard of the Michael Phelps diet?[/quote]

Ha, I gave him that diet.
He can’t keep up with me though, he had to sign up to advertise with Subway. Sellout.

[AquaCruzer]

[quote]Nikki9591 wrote:

[quote]AquaCruzer wrote:

[quote]Nikki9591 wrote:

Mmmm oreos. I used to down those like nobody’s business.

Please, I’m a previous fatty, I challenge you to an Oreo Eating contest :)[/quote]

Please, I’m a previous swimmer. Ever heard of the Michael Phelps diet?[/quote]

Ha, I gave him that diet.
He can’t keep up with me though, he had to sign up to advertise with Subway. Sellout.[/quote]

I see. I suppose I will have to take you up on that challenge then.

[nlmain]

Damn that 40lbs PR!!!

and eating for strength is fabulous. No one will convince me of the contrary. I’m sure you’ve posted this before but what’s you mass mode supplement stack look like?

as for oreos - those are overprocessed chemical crap from hell. Give me homemade chocolate chip. Don’t bother cooking them, I’ll just eat the batter straight

[DixiesFinest]

[quote]nlmain wrote:

as for oreos - those are overprocessed chemical crap from hell. Give me homemade chocolate chip. Don’t bother cooking them, I’ll just eat the batter straight :)[/quote]

Wise words right here.

Keep up the good work, catch me eventually on Sumos haha.

[mom_in_MD]

That ice cream musta been MAGIC!! AWESOME JOB!!

N- I make a mean buckwheat choco chip cookie

[Chi_Towns_Finest]

Optimism is the faith that leads to achievement. Nothing can
be done without hope and confidence.
- Helen Keller

AC & Nikki: I could out eat both of you light weights

TIM: I’m impressed you have been able to increase your strength on such limited calories. Are they still around ~2k? That’s what I was eating in my final stages of contest prep!

N: I agree, eating for strength is great! I don’t think I’ve talked too much about supplements, I believe less is more with supplements. I invest in a quality multi, fish oil, whey protein, and bulk creatine monohydrate. Four tried and true basics.

Although, I’m shopping for a sponsor and one company sent me a PWO shake and a natural test booster a couple days ago. I thought the shake would be nasty since it’s watermelon but I mix it with raw honey and it’s pretty dope. The natural test booster is a DAA (amino acid) supplement, although I haven’t noticed anything incredible yet – maybe it will take a while to reach full effect but I don’t expect too much.

Homemade chocolate chip cookies do sound good; again I need a woman to handle the kitchen business. Eggs and burgers are more or less the extent of my cooking abilities.

DF: Watch out I’m gunning for you!

MIM: Thanks, perhaps it was magic!

Monday:

A) Front Squats 135x5, 165x3, 195x3, 225x1, 245x1, 265x1*8

B) Dips BWx5, BW+45x3, BW+90x1, BW+110x1*8

C) BB Rows 135x5, 185x3, 225x1, 245x1, 275x1*~6 – lost count here

Notes: I was able to move at a faster pace this week with my front squats, and my other lifts went quickly also, and managed to complete my sets in the recommended time. Solid workout.

Meal 1: Power oatmeal, fish oilx2
45/103/17
Meal 2: 6oz grass fed beef on wheat with mayo, banana, fish oilx2
42/57/44
Meal 3: Whey, banana, malto, teaspoon PB
25/100/5
Meal 4: PWO with honey
30/50/3
Meal 5: 6oz grass fed beef on wheat with mayo, apple with PB, fish oilx2
51/50/60

Calculate the total in the AM after I have a prebed shake.