I eat at least 4000 calories, day in and day out, 6-8 meals/snacks a day. I also take my creatine and vitamins and fish oils. Nothing different from day to day.
I understand you work nights, and I’m not trying to get too personal, but why do you sleep so little? Is there a reason you wake up at 9-10 am?
As far as calories, honestly, I wouldn’t sweat it too much at your stage. Just consciously eat a lot of food. As you learn your body, and get your training down, you can tweak your diet.
I never really paid much attention to my diet, I just know I was eating a lot. In a time span of about four years I went from 175 to 235 at a height of 5’6". Yes, there was some fat gain, but there was never a point where I felt my diet was adversely affecting my workouts. (I actually will probably diet down a little after the summer, after most of the competitions I plan on doing this year. I do compete in the 231 weight class and I want to lose some fat.)
Anyway, keep posting. Honestly, I wish I had the balls to post my workouts when I first started. I would have probably been stronger by now.
Thanks for taking the time to give us the advice, guys. Much appreciated.
I have some sleep problems due to alot of stress I encounter at work. I just don’t get as much restful sleep as I should, plus working the shift I do it is just awkward. I am about to move to 10pm to 6am which will allow me a little more sleep but my stress level is going to go up alot thanks to the new year.
The other thing is that I honestly wake up starving and I want to go back and sleep after eating but that just doesn’t feel healthy after eating like 150 carbs for breakfast.
Never got a chance to post my Tuesday workout so here it is:
Dynamic Stretching and Warmup
Flat Bench
Warm Up: Just Bar to get used to movement.
10 Reps at 95 lbs
Working Sets
3 Reps at 135
Max Effort: 1 Rep at 210 (Barely got it)
3 Reps at 150
3 Reps at 150
3 Reps at 150
3 Reps at 150
3 Reps at 150
3 Reps at 150
3 Reps at 150
10 Reps at 115
Squats:
Warm Up with bar just to get movement down
4 or 5 reps with 95 lbs to warm up
8 Reps at 95
Max Effort: 2 Reps at 225
4 Reps at 135
8 Reps at 95
Cable Row
10 Reps at 60lbs
10 Reps at 75lbs (New Record)
10 Reps at 75lbs
Flat DB Press
2 Sets of 8 with 50 lb Db’s
1 Set of 8 with 45 lb Db’s
Split Squats
2 Sets of 12 with 95lbs
Push Press
2 Sets of 5 at 95 lbs
1 Set of 3 at 135
1 Set of 1 at 145 (Barely Missed)
1 Set of 2 at 135
1 Set of 2 at 135
1 Set of 1 at 135
And Christmas day was
8 sets of 3 Wide Grip Pullups at Bodyweight
2 Sets of 12 Lunges with 20lbs dbs
2 Sets of Rope Hammer Curls
A couple sets of pushups
Rotator Cuff work with Bands
Anybody have any good blender drinks or Metabolic Drive recipes or chicken recipes anything that could add something to my menu?
Deciding whether tomorrow should be another day of rest for Saturday or if tomorrow should be a feeder workout, 4 or 5 exercises low/moderate weight just to get some blood flowing.
Keep on liftin’
-Hawk
[quote]Hawksmoor wrote:
The other thing is that I honestly wake up starving and I want to go back and sleep after eating but that just doesn’t feel healthy after eating like 150 carbs for breakfast.
[/quote]
GO BACK TO SLEEP!!
and keep the intake up on off days you heal out of the gym not in it.
As for recovery etc light stuff sure strecth I should more feeder w/o’s very very light, walk, nothing, whatever.
Man really just get creative, add fruit nuts, etc. A great one use Vanilla Metabolic Drive a can of pumpkin, walnuts and cinnamon/allspice maybe a little rum or rum extract and tatse like a pumpkin pie.
Chicken veggies various spices olive oil Eat LOL. The trick is to start experimenting with spices.
Keep it up,
Phill
[quote]malonetd wrote:
Anyway, keep posting. Honestly, I wish I had the balls to post my workouts when I first started. I would have probably been stronger by now.[/quote]
Thats no shit as well as not only posting but being willing to take the advice.
Good work guys,
Phill
[quote]Hawksmoor wrote:
Never got a chance to post my Tuesday workout so here it is:
Dynamic Stretching and Warmup
Flat Bench
Warm Up: Just Bar to get used to movement.
10 Reps at 95 lbs
Working Sets
3 Reps at 135
Max Effort: 1 Rep at 210 (Barely got it)
3 Reps at 150
3 Reps at 150
3 Reps at 150
3 Reps at 150
3 Reps at 150
3 Reps at 150
3 Reps at 150
10 Reps at 115
[/quote]
IMO this isnt to smart. Id keep this type of reps and volume for a RE/DE day. Your sets on ME day keep them ME heavy. Try and get between 3-10 sets at or above 90% go after you got the 210 you’d go to tough singles etc using no less than 185.
This is ME day Lift heavy bro. Use RE work on the acc. moves.
Phill
Today I’m going to deadlift, incline, facepulls, lunges and some tricep work probably skullcrushers. Actually I might do some other stuff, depends on how my stretching and warmup goes and how fast the Spike kicks in today. I got some rest last night so we’ll see how everything feels. I’ll post before I head off to work.
-Hawk
Today:
Deadlifts
8 Reps at 135
6 Reps at 145
5 Reps at 185
5 Reps at 190
4 Reps at 225
3 Reps at 250 (PR)
1 Rep at 275!!! (PR)
8 Reps at 135
Incline
6 Reps at 135
6 Reps at 135
7 Reps at 135 (Don’t know why I did 7)
4 Reps at 155
4 Reps at 155
12 Reps at 95 (Honestly just to get some blood to shoulders and chest
Facepulls
3 Sets of 10 at 45lb, 45lb, 30lb
Short workout but intense
Very happy that I hit the 275 on deads
I think I could hit another 10-12 pounds higher but I’ll wait until next week.
Now it’s time to eat and get ready for a busy weekend.
(I hope that deadlifting rep set scheme looks better Phil, thanks for the input, I think the scheme helped me lift more, thanks again for the advice)
-Hawk
[quote]Hawksmoor wrote:
Today:
Deadlifts
8 Reps at 135
6 Reps at 145
5 Reps at 185
5 Reps at 190
4 Reps at 225
3 Reps at 250 (PR)
1 Rep at 275!!! (PR)
8 Reps at 135
Incline
6 Reps at 135
6 Reps at 135
7 Reps at 135 (Don’t know why I did 7)
4 Reps at 155
4 Reps at 155
12 Reps at 95 (Honestly just to get some blood to shoulders and chest
Facepulls
3 Sets of 10 at 45lb, 45lb, 30lb
Short workout but intense
Very happy that I hit the 275 on deads
I think I could hit another 10-12 pounds higher but I’ll wait until next week.
Now it’s time to eat and get ready for a busy weekend.
(I hope that deadlifting rep set scheme looks better Phil, thanks for the input, I think the scheme helped me lift more, thanks again for the advice)
-Hawk
[/quote]
Looks better but id still drop the junk reps lower. pror to the PR’s the 185 id have 3 reps maybe drop the 190 whats the point you just did 185, 225 pull a nice single or double then Go for the PR. You’ll be fresh warm but fresh.
Then again is ME day if your doing drop sets on the Max Effort exercise make then damn things heavy. 90% and up so 248lbs and UP you only got 2 sets in the 90% range and Id go for a minumum of three you need that HIGH load to get dog ass strong between 3-10.
Great work on the PR’s bro
then again use the acc move for rep work and well another day use today to hit LOADS.
Just my 2cc
Phill
RE Upper Dec 29/06
-Standing Millitaries@115lbs: 1x9, 1x4, 1x2
-Close-grip bench@135lbs: 1x10, 1x7, 1x6
-Chinups(bw):1x5, 2x3, 1x2
-Cheat Hammer-bar curls: 1x2x115, 1x10x85lbs, -1x10x90lbs, 1x10x95
-1-arm standing Laterals: 1x12x20, 1x12x25, 1x10x30
-3x thru Ab circut(15 reps each excersice): 45lbs side bends, 60 second planks & 70lb standing pulley crunches
The millitaries were pretty shitty except for my first set. I think I maxed out there. I also hit a new pr on close-grips so it wasn’t my triceps that were giving out. I would’ve got 8 reps on the second set if I didn’t nail the bar right into the uprights like a moron.
I think I am gonna switch up to cleans or snatches as my ME/RE movement next upper-body day for a week or two. My shoulders need to adapt to all the volume as I have traditionally done very little overhead stuff; I usually favoured horizontal push stuff.
The hammer bar they have looked interesting (haven’t used one in a long time) so I decided to do some cheat hammer curls in honour of Svend Karlsen’s ‘Viking Power’ training montage where he cheat curls the log. My ‘guns’ hurt pretty good right now. I always get funny looks when I am doing these sorts of excersices. I obv went too heavy on my first set.
That puts another session into the books.
I have a competition in september this year, and one of the lifts is a keg carry/drag with keg weights of 260 and 280, any idea what size kegs those may be, thanks in advance, and great thread, extremely helpful, by the way anybody from Chicago/O’Hare area that trains with implements?
[quote]t3h_Squirr3l wrote:
RE Upper Dec 29/06
-Standing Millitaries@115lbs: 1x9, 1x4, 1x2
-Close-grip bench@135lbs: 1x10, 1x7, 1x6
-Chinups(bw):1x5, 2x3, 1x2
-Cheat Hammer-bar curls: 1x2x115, 1x10x85lbs, -1x10x90lbs, 1x10x95
-1-arm standing Laterals: 1x12x20, 1x12x25, 1x10x30
-3x thru Ab circut(15 reps each excersice): 45lbs side bends, 60 second planks & 70lb standing pulley crunches
The millitaries were pretty shitty except for my first set. I think I maxed out there. I also hit a new pr on close-grips so it wasn’t my triceps that were giving out. I would’ve got 8 reps on the second set if I didn’t nail the bar right into the uprights like a moron.
I think I am gonna switch up to cleans or snatches as my ME/RE movement next upper-body day for a week or two. My shoulders need to adapt to all the volume as I have traditionally done very little overhead stuff; I usually favoured horizontal push stuff.
The hammer bar they have looked interesting (haven’t used one in a long time) so I decided to do some cheat hammer curls in honour of Svend Karlsen’s ‘Viking Power’ training montage where he cheat curls the log. My ‘guns’ hurt pretty good right now. I always get funny looks when I am doing these sorts of excersices. I obv went too heavy on my first set.
That puts another session into the books. [/quote]
Nice work bro and prob good idea on the snatch etc and getting used to all the OH pressing throw in lighter DB OH presses hose days The DBs really bullet prrof the shoulders. with less load.
Good work,
Phill
[quote]Kansky wrote:
I have a competition in september this year, and one of the lifts is a keg carry/drag with keg weights of 260 and 280, any idea what size kegs those may be, thanks in advance, and great thread, extremely helpful, by the way anybody from Chicago/O’Hare area that trains with implements?[/quote]
Bro they will jst be your run of the mill kegs filled with varied amounts of sand etc. I have two one 200lbs full of water and a tw bags sand. then the 300 much more sand.
To give you an idea how heavy they are A keg full of beer is roughly 160lbs.
IThere should be ton of ppl in your area hell I was there three days last week dicking off. But there are a ton of comps check out the NAS site and contyacvt the local chairman.
Good luck,
Phill
Kansky and Phill,
I am the NAS Inc. Illinois Chairman
My contact info:
Tony Soucie
s0596@earthlink.net
If you guys are refering to the September Challenge being held in Manteno, IL, the keg wts are 220 and 260 over a 50’ course then a 580 sled drag over 50’. I know because I am holding the contest.
Also, as far as training in the area, we live 60 miles south of Chicago. Have pretty much everything needed.
Logs
Farmers
Yoke
Pro set of Atlas Stones (225,260,300,300,360) and 4’ platform.
Conan’s
Dragging sled
2" bars
lots of grip toys
plus other stuff along with 3000#'s of wts and several bars.
Hope this helps.
Tony
[quote]Hawksmoor wrote:
Today:
Deadlifts
8 Reps at 135
6 Reps at 145
5 Reps at 185
5 Reps at 190
4 Reps at 225
3 Reps at 250 (PR)
1 Rep at 275!!! (PR)
8 Reps at 135
[/quote]
Congrats on the PR, but like Phill, I would still tweak it a little. If you were building up, aiming to hit a new PR, I would have cut back on the reps leading up. The 185 and 190 set just seems redundant to me. Also, once you got to 225 (around the 80% mark), I would have only done singles and tries to stay fresh for the new PR attempts.
On the other hand, If you just want to go heavy without attempting a PR, I would stay with your set up except add singles in the 90-95% range. Aim for 8-10 heavy singles.
Looks good though and you hit a PR so you’re doing something right. Keep posting.
[quote]Phill wrote:
Hawksmoor wrote:
Today:
Deadlifts
8 Reps at 135
6 Reps at 145
5 Reps at 185
5 Reps at 190
4 Reps at 225
3 Reps at 250 (PR)
1 Rep at 275!!! (PR)
8 Reps at 135
Incline
6 Reps at 135
6 Reps at 135
7 Reps at 135 (Don’t know why I did 7)
4 Reps at 155
4 Reps at 155
12 Reps at 95 (Honestly just to get some blood to shoulders and chest
Facepulls
3 Sets of 10 at 45lb, 45lb, 30lb
Short workout but intense
Very happy that I hit the 275 on deads
I think I could hit another 10-12 pounds higher but I’ll wait until next week.
Now it’s time to eat and get ready for a busy weekend.
(I hope that deadlifting rep set scheme looks better Phil, thanks for the input, I think the scheme helped me lift more, thanks again for the advice)
-Hawk
Looks better but id still drop the junk reps lower. pror to the PR’s the 185 id have 3 reps maybe drop the 190 whats the point you just did 185, 225 pull a nice single or double then Go for the PR. You’ll be fresh warm but fresh.
Then again is ME day if your doing drop sets on the Max Effort exercise make then damn things heavy. 90% and up so 248lbs and UP you only got 2 sets in the 90% range and Id go for a minumum of three you need that HIGH load to get dog ass strong between 3-10.
Great work on the PR’s bro
then again use the acc move for rep work and well another day use today to hit LOADS.
Just my 2cc
Phill[/quote]
Good advice here Phill
[quote]IL Strongman wrote:
Kansky and Phill,
I am the NAS Inc. Illinois Chairman
My contact info:
Tony Soucie
s0596@earthlink.net
If you guys are refering to the September Challenge being held in Manteno, IL, the keg wts are 220 and 260 over a 50’ course then a 580 sled drag over 50’. I know because I am holding the contest.
Also, as far as training in the area, we live 60 miles south of Chicago. Have pretty much everything needed.
Logs
Farmers
Yoke
Pro set of Atlas Stones (225,260,300,300,360) and 4’ platform.
Conan’s
Dragging sled
2" bars
lots of grip toys
plus other stuff along with 3000#'s of wts and several bars.
Hope this helps.
Tony[/quote]
Thanks should be just what he’s looking for and if I make it to the area agin ill try and look you all up, maybe make an event sometime.
Phill
[quote]StandTall wrote:
Good advice here Phill[/quote]
Hey not a prob and a pleasure just trying to and hope it helps, passing on a bit of what has been to me that giving back what its all about, Just have to keep myself going so as these guys dont train there asses off and pass me up, beat me in a comp someday. thast what its all about
Thansk again,
Phill
Lower Assistence work
-4x3x75lbs Power Snatch into Overhead squat
-Power snatches: 1x2x75, 1x2x95, 1x2x115
-5x3x125lbs Snatch-grip deadlifts
-1x20 Standing calf raises supersetted w/1x20 seated calf raises
I got home from work and it was already pitch black out so I decided to do a lower assistence work day instead of events-style training. The OH squats were pretty easy but then again, at the same time, OH squats are a challenge compared to regular squats. On the deads, I focused on pushing through the floor like a squat and exploding up. I also did a little direct calf work which I normally don’t do.