As Dre might have said in that microphone check track “Im back on track, with big [weights], big nuts and a big fat [food] sack …”. Trained with a flu sat (back incl 5,5,5,5,6 chins + 25) and sun (two a day chest incl AM 55554 220 bench (?) and PM 3x10 200 incline - will try two a day for a while and report back). Ate half a chicken and loads of meat, cheese and eggs for dinner and two meals after dinner. Abs fine, strength back and only minor flu symptoms. HOSER - just my view, but I personally wouldnt change the dl grip as it feels too unbalanced for such a large lift (unless you want to powerlift). Just keep at it and work on your grip because it should be fine into the 300s if you develop it (there is a recent short topic on this - the rack grabs are good). As for mass gains, lets just say Im at least the 172 (at 5’9) from last week and, illness and injury permitting, will be hard to catch on weigh days ;).
Hey Dre, I just checked out the short topic ‘Get a Grip’. I guess the Power Hold exercise is what you are referring to in order to tackle my deadlifting problem. What do you think would be a good idea to incorporate these Power Holds into my current program? I was thinking maybe after my regular deadlift sets, I could go do a few sets of Power Holds. Right now I deadlift 255, 5x5. I’m thinking 3 plates would be a good place to start. Anyways, I’ll give it a go. Thanks
Hoser - after deads is good. Just respect the weight and be smart - you can probably use alot more weight on this than any other arm exercise and one guy tore his bicep doing it. Admittedly he was using more weight, but im the Dont Gore the Flounder Police at the moment :).
Weigh in day tomorrow guys! Hope Y’all have packed on some mass, I know I have. I gained 4 pounds since I joined the support group 3 weeks ago. Quite an improvement I must say. I’ll post my actual weight tomorrow.
I’ve looked over this thread for the last week or so, contemplating if I should throw in my $0.02. I figure I owe it to all scrawny bastards out there to give them some advice, since I myself was once part of this remarkable phenomenon. In fact, I may have been one of the founding fathers of the scrawny bastards, way back in the year 1998. Oh the memories, but I digress. I once was a rail of a man, standing a lanky 6’, 156lb, and working out like Oprah at an all you can eat buffet. I thought I was eating like Oprah at the time, yet, when I kept a journal of my daily food intake, I saw I was only taking in 2650 calories. Here are some of the things I did to increase my caloric intake and weight. Keep in mind that at the time, my metabolic rate allowed me to eat like this, as I’m sure most of you can too. However, now, I can’t do this. Currently 6’, 208, 11%bf, food doesn’t pass through like it used to. Anyway, here are some things I did.
1. Eat whole eggs, two or three scrambled with egg whites. Add in a slice of cheese, some ground turkey, etc. 2. Eat red meat. Don't be afraid of it. I thought "oh shit, my abs will be gone forever!" I would try to have two servings a day of lean beef every couple of days. 3. This may sound funny, but I drank the hell out of those Ensure Plus cans, you know the type your grandpa drinks? My mom, being a nurse, would bring these home and I would drink a couple cans about an hour before bed. 13g protein, 50g carbs, 11g fat (2sat)~360 calories. Two of these gave me 720 calories. Now, they aren't as cheap as other things, but they are convenient as hell, and good too. 4. All else fails, go the milkshake route. My freshman year of school, I would make a milkshake sometime at night, two scoops of ice cream, two cups milk, 1tbspoon of peanut butter. concentrated calories and oohh so good! These aren't exactly the healthiest meals to consume over extended periods of time, but with continued training (and some cardio) you will see some results...SCREEL
Current weight - 168lbs up 4 lbs in 3 weeks
Current Weight - 170lbs but getting fatter unfortunately. Can still see two pack.