Solid lifts, in 4 da gain train!
[quote]phlegms wrote:
Solid lifts, in 4 da gain train! [/quote]
Thanks mayn. I’ve been lurking in your log a while as well. I just haven’t found something smart to post yet.
It’s good with some European logs.
Todays fun.
WG Pull Ups (assisted by a mini band)
5xbwx5
FML. This is pretty embarrassing.
Drag Curl
3x50x10
Dropset
50x10-40x8-30x8
Don’t really like the straight bar. As always I felt it more in my forearms than biceps.
Rower
3x500m, (1.52min-1.55min)/500m
Tough as hell. I’m sure that, after the last set, my heart-rate was OVER 9000!
Recline Bike
25min at a heart-rate of 140bpm.
[quote]samoth2 wrote:
20 kg. Should last me a while.
I’ll trade some squat strength for bench. I’m not disco enough.[/quote]
Wow I order 10lb at a time and I thought I ordered a lot. You are deh master of the wheyz.
This is what a day of eating looks like for me:
Pre-workout (2-4pm): 50g oats, 50g protein powder, 20g peanut butter
During workout: 10g BCAA, creatine
Post-workout: 100g oatmeal, 100g protein powder
Evening (around 7pm): 500g chicken breast with low-fat cheese, pesto and salad.
Pre-bed (10pm): 5 eggs
This adds up to something close to this:
Cals: 2169
Pro: 280
Carbs: 105
Fat: 69
So I pretty much eat as much as a teen girl, but I think the food choices are pretty solid.
[quote]ashylarryku wrote:
[quote]samoth2 wrote:
20 kg. Should last me a while.
I’ll trade some squat strength for bench. I’m not disco enough.[/quote]
Wow I order 10lb at a time and I thought I ordered a lot. You are deh master of the wheyz.[/quote]
Haha. I ordered from the UK and more was cheaper. Besides I’m almost never home when the delivery comes so I have to reschedule things when I’m expecting a package.
The only problem is, that it’s in 5kg containers so they aren’t as easy to pack as 1kg bags.
I ship all my protein powder to my mommy because she is at home during the day 
[quote]Spock81 wrote:
I ship all my protein powder to my mommy because she is at home during the day [/quote]
Unfortunately I don’t live close to my mom (although I guess it’s close by American standards), so I would have to travel by train with it. That would be kinda awkward. Luckily I have a nice old lady as my neighbor who has accepted a package for me twice.
A nice old lady accepted your package eh? Twice eh?
btw with straight bar curls I felt the same thing, but just doing them more regularly fixed that, plus going for teh pumpz and not heavy weight.
Yup twice. It’s very convenient when she’s right next door.
Good to hear it went away. Hope it’ll start to feel better for me as well. And yeah, it was just pump stuff today. I don’t want to do anything too hard when it’s not a part of the program.
[quote]Jab1 wrote:
btw with straight bar curls I felt the same thing, but just doing them more regularly fixed that, plus going for teh pumpz and not heavy weight. [/quote]
I would definitely reccomend any guys feeling straight bar or even standing EZ bars curls more in forearms/wrists to put them at the end and try for 3 second eccentrics… obviously the weight is limited but if you can work up to 60kg+ at the end of your workout you probably have some big-ass arms imo (40kg was a struggle for me, my arms suck).
[quote]jake_j_m wrote:
[quote]Jab1 wrote:
btw with straight bar curls I felt the same thing, but just doing them more regularly fixed that, plus going for teh pumpz and not heavy weight. [/quote]
I would definitely reccomend any guys feeling straight bar or even standing EZ bars curls more in forearms/wrists to put them at the end and try for 3 second eccentrics… obviously the weight is limited but if you can work up to 60kg+ at the end of your workout you probably have some big-ass arms imo (40kg was a struggle for me, my arms suck). [/quote]
I don’t have an arm day so it would be tough to put it at the end, but I did go relatively slow on the descend. I’ll try to go super slow next time and see how that feels.
[quote]samoth2 wrote:
I don’t have an arm day so it would be tough to put it at the end, but I did go relatively slow on the descend. I’ll try to go super slow next time and see how that feels.[/quote]
If you don’t have an arm day I’d probably either do another movement like cross-body hammer curls or just warm up with super light dbs/bbs a ton before going to them… my mistake in the past has been 60kg+ cheat curls as my first movement, not particularly wise IMO.
[quote]jake_j_m wrote:
[quote]samoth2 wrote:
I don’t have an arm day so it would be tough to put it at the end, but I did go relatively slow on the descend. I’ll try to go super slow next time and see how that feels.[/quote]
If you don’t have an arm day I’d probably either do another movement like cross-body hammer curls or just warm up with super light dbs/bbs a ton before going to them… my mistake in the past has been 60kg+ cheat curls as my first movement, not particularly wise IMO. [/quote]
I’m not doing anything near 60+ on any kind of curls haha. Wouldn’t cross-body curls be more forearm? I believe the DC guys are doing them as a forearm exercise.
[quote]samoth2 wrote:
I’m not doing anything near 60+ on any kind of curls haha. Wouldn’t cross-body curls be more forearm? I believe the DC guys are doing them as a forearm exercise.[/quote]
Yeah it would… but I prefer doing John Meadows style of arm training where he warms up them first and the lower biceps then moves on to a stretch type bi movement (incline curls, preacher, spider curls etc.) then finishes with some more standard curling. Don’t know what I’d do if I was limited to one movement, I don’t really do that besides on squats for smolov.
I’ll give it a go Saturday. After all the arm training isn’t high priority right now. I think I’ll start doing some more BB-style work after my meet this summer. I kinda miss having a pump.
[quote]samoth2 wrote:
I’ll give it a go Saturday. After all the arm training isn’t high priority right now. I think I’ll start doing some more BB-style work after my meet this summer. I kinda miss having a pump.
[/quote]
I always just figure that theres really no harm in working bi’s as hard as you would as a bb’er no matter what the goal. Same with tri’s and calves if unless your benching/squatting multiple times a week. But yeah it’s just a case of the time it takes I guess.
Todays workout was fueled by a bunch of banana-cake and a Pepsi.
Bench
121x5
143x5
171x4
2x182x3
2x193x2
2x182x3
171x4
143x6
121x8
DB Flyes
5x35x10
Squat
198x5
2x237x4
2x276x3
5x292x3
Good Mornings
132x5
176x4
Went on to back raises
3x60x12
Comments
Bench was very easy. I went with index fingers on rings, where I usually use my ring fingers.
On the squats I played around with the form as well. Since I’ve gotten the Oly-shoes I have been divebombing my squats with a narrowish stance but today I spread out my feet a bit and slowed down the descend. Felt pretty good.
Seated Laterals
18x15
22x8
22x10
Dropset
22x10-18x7-13x7
Feet on bench
Incline Rear Laterals
11x15
11x18
11x15-15 (Half full range, half partials)
Chin Ups
bwx10
bwx7
bwx5
Cross Body Curls
26x10
26x12
Change to
Hammer Curls
22x12
Both arms at once.
Comments
The laterals were a lot better than standing laterals. Will keep doing these.
I didn’t like the rear laterals, I’ll change these to scarecrows.
The first set on chin ups was probably the first time I’ve ever did a double digit amount of reps in chins/pull ups. They feel much much stronger than pull ups, but there was a quick decline in reps.
The cross body curls were pretty meh. The hammers felt much better.
Now it’s time to enjoy the nice weather by staying inside and watching Premier League.
For some reason I decided that I needed to eat a box of cereal and two liters of milk. Let me just quote the legendary Ron Burgundy and say: Milk was a bad choice! I’m definitely paying for that decision now (Possible TMI)
Squat
198x5
237x4
2x276x3
5x314x2
Bench
121x5
143x4
2x171x3
5x193x3
Most reps with a pretty long pause.
DB Flyes
5x35x10
Push Ups
5xbwx10
Front Squat
2x176x3
2x215x3
4x237x2 PR
Band Good Mornings
5xgreenx5
Comments
Squatting and benching was very strong. Front squats were fine but I’m having mayor trouble getting the bar in a good position. I used straps today.
BMGs feel better than with a barbell, since I’m prone to putting too much weight on the bar when I do these.
Today is also my first day on RFL so I can have hawt abzzz for the summer. I will run it until easter break just to see how my body reacts, and then after the easter break if I like what I see.
From now on I’ll log in kilograms in support of phlegms’s quest for Imperial dominance.
u mad Americans? (I’ll notate PR’s in both kg and lbs)