Damn brah, had to go an one up me on the squats. Or several up me as it the case. Great work. Looks like the estimated max on that is fairly accurate too I would wager… 4 plate skqwaut!
Your reps were far more solid. Besides you are killing me on the bench so I try to beat you where I can.
Yep the max is pretty accurate since I hit a 4 plate squat once (with a belt though)
You and Jab are making me feel like an utter bitch for using a belt now…
[quote]samoth2 wrote:
Your reps were far more solid. [/quote]
NO YOU
Phlegms, I genuinely have no idea how much belts help so you don’t seem like a bitch to me!
[quote]phlegms wrote:
You and Jab are making me feel like an utter bitch for using a belt now…[/quote]
x2
I’m happy to use it until my squat “stagnates” because of core weakness and its another method of progression.
Studies show that using a belt makes your pussyness increase by 7.18% per rep. Belts not even once.
Cycle 1 Week 1 OH Press
OH Press
2xbarx5
30/66x5
35/77x5
40/88x5
45/99x10 PR I guess. Super weak.
(Estimated max 60/132)
Dips
bwx15
bwx12
bwx10
bwx8
bwx9
Chin Ups
bwx3
+10/22x3 PR
+20/44x2 PR
2xbwx6
bwx5
Stretchers
2x45/99x10
35/77x12
NG Pulldown Back Against Machine
35/77x10
50/110x8
40/88x12
Seated Side Raises
10/22x10
12/26x10
12/26x8 drop 8/18x8
8/18x15
Some bicep stuff. Didn’t like the feel of most of it but Rope Curls were decent.
Comments
Meh.
I’ve never done much OH pressing so that totally sucks. I tried some Meadows-variations for back and it was pretty good. Better MMC than usually.
I must suck at curling since the biceps are probably the place I feel them the least. Rope Curls worked fine though.
Good biceps genetics it seems! Good job on the PRs.
Mostly default PRs today so it wasn’t too hard. Perhaps I should start counting volume PR, sequencing PR etc. Then everything can be a PR haha.
My upper back is pretty sore from yesterday. That’s nice.
Now I just need to find a way to hit my lats since they are never sore.
Yeah I think biceps have a pretty nice shape. If only they weren’t so small they would look pretty decent.
Today was a low carb day so when the day is done the eating will have looked like this:
Meal 1 - Oatmeal made of 150g oats, 50g whey, 20g coconut oil, cinnamon and instant coffee.
Meal 2 - 140g tuna
Meal 3 - 50g whey, cinnamon and instant coffee
Meal 4 - 300g chicken and 20g cheese
Meal 5 - 5 soft boiled eggs
Meal 6 - 50g whey and cinnamon
Calories: 1,771kcal
Protein: 251g
Carbs: 91g
Fat: 43g
Note: I’m only counting protein from protein food, carbs from carb food etc. I am counting both the fat and protein in eggs though.
I have 3 of these low carb days at the moment. Wednesday and weekends.
Tomorrow will be high carb so that’s look a bit more interesting.
Training wise deads are up for tomorrow and 13+ reps with 150kg is the goal.
I’m gonna change accessory work for some body part stuff instead of upper/lower so I’ll do back and bis after the deads.
Diet looks super clean but the calories look very low! Are you cutting? I’d add more protein & fat on low days if not if your going to carb cycle.
I’m trying to lose a bit of lard at the moment.
The medium carb days are around 2200kcal and the high carb days are 2800kcal without counting the extra stuff. So in reality the high carb day is 3000+
I’m probably averaging 2200-2300kcal a day.
[quote]samoth2 wrote:
I’m trying to lose a bit of lard at the moment.
The medium carb days are around 2200kcal and the high carb days are 2800kcal without counting the extra stuff. So in reality the high carb day is 3000+
I’m probably averaging 2200-2300kcal a day.
[/quote]
Trying to get sessi for that Danish summer? 
I imagine Danish and English summer are quite similar so I won’t be going shirtless very often haha.
I’m just trying to get down to a respectable BF% so I can gain some weight/muscle without ending up looking like the Michelin Man.
^ Nothing wrong with that.
I’m going to be shirtless at all (infrequent) opportunities…
Cycle 1 Week 2 Deadlift
Deadlift
3x60/132x5
2x90/198x3
110/243x3
117.5/259x3
132.5/292x3
150/331x13 PR Video
(Estimated max 214.9/473.8 PR)
T-bar Row
30/66x10
40/88x10
50/110x10
2x60/132x10 1st set on video
Stretchers
2x45/99x12
35/77x12
“Reverse” Pulldown 2s hold
2x40/88x12
50/110x10
Some straight arm pulldowns/kayak rows in an attempt to feel my back.
Rope Curl 2s hold
25/55x15-5 (15 reps with hands apart, 5 with ends pressed together)
2x30/66x10-5
25/55x10-10
Standing Preacher 3 sec negative
4x23/50x10
Comments
Deads were solid again today. If I didn’t have to readjust the straps after the 13th rep there would have been 15 I’m sure.
T-bar rows were pretty meh. Went too heavy and didn’t feel it in the back.
Didn’t feel the stretchers that well either so these two exercises are getting changed for next week. I’m still trying to find a way to feel my back.
I liked the “reverse” pulldowns though. Didn’t feel the straight arm pulldowns at all.
Kept the rest periods to 45s during the bicep exercises so they felt good. Especially the rope curls.
Video:
Todays diet was like this:
Meal 1 - 125g oats, 40g whey, cinnamon and instant coffee.
Meal 2 - 115g whole wheat pasta (WWP) and 140g tuna.
Meal 3 (Pre-Wo) - 125g rice and 150g chicken.
Meal 4 (Post-Wo) - 75g oats, 50g whey, cinnamon and instant coffee.
Meal 5 - 125g rice, 150g chicken and 20g cheese.
Meal 6 - 85g WWP and 5 soft boiled eggs.
Calories: 2,820kcal
Protein: 202g
Carbs: 445g
Fats: 23g
Again only counting the “main” macro.
Putting instant coffee in the shakes is a genius idea. Especially since the whey is unflavored.
Solid amount of reps again. I wouldn’t place much faith in the max calculators though, rather, I would just have a PR figure for each (rough) weight. (eg. around 3 plates, around 3.5 plate etc)
Don’t worry. I’m not expecting to be able to lift 215kg. It just makes the different weeks somewhat comparable. For instance I’ll have to hit 11 reps next week to “beat” this week. It just give me something to shoot for, since I’m not very good at just doing as many as I can. I need something to beat.
[quote]samoth2 wrote:
Don’t worry. I’m not expecting to be able to lift 215kg. It just makes the different weeks somewhat comparable. For instance I’ll have to hit 11 reps next week to “beat” this week. It just give me something to shoot for, since I’m not very good at just doing as many as I can. I need something to beat. [/quote]
Ah I figured it could be this, for that purpose it definitely makes sense, and I understand where your coming from about not just being able to do “as many as you can”… I too like a number to beat (so I always say 20 and undershoot by a mile… haha)