kickass workout, even tho it sounds like it was cut short.
are we gonna hafta have a limewater vs green tea thing like wol and his damned waffles?
GREEN TEA FTW!!!
mayonnaise is a delicious fat. i’m having a dollop on my broccoli with salmon at this very moment.
sweet deads. so you mention ‘every time’ you cut. is that because you have a little window of weight gain you allow, then cut back…or you still are working towards a level of leanness or…
you know me, nosey…
I don’t know what exactly you’re trying to do so I’ll just tell you what I do.
When I cut I put the only carb meal of the day 30-45 minutes before my lift. That combined with my vitamins (iron,D,E,B12 and about 15 fish oil caps) keeps my energy up for about 45 minutes…if I’m going longer than that I mix an ON 2:1 shake and sip it during the lift. I set PRs on caloric deficits all the time doing this.
so bobbi-how long do you go with that low of a carb intake? any carb-ups?
kthanxiwasbrief!!
and you are a bad ass so of course you set PRs on caloric deficits. i’m being serious so don’t question me, neither.
kickass workout indeed!
pull aparts, huh? Those are for upper back?
I should get on some sort of carb cycling myself. As it stands, my macros are a mess.
[quote]CBear84 wrote:
kickass workout, even tho it sounds like it was cut short.
are we gonna hafta have a limewater vs green tea thing like wol and his damned waffles?[/quote]
EGCG, FTW!!
You know you can add lemon to your tea so you won’t miss your old friend so much 
Thanks for the support, T.
Good job adding in extra upper back work. The smart thing about doing pull aparts between good morning sets is that it helps renforce upper back tight. Which is always a good thing.
Great idea I think I will “borrow” it for some of my clients today
Jim
[quote]skyel7 wrote:
Training
warm up, active 8
Deads
170 x 3
190 x 3
215 x 10
Good mornings
5 x 12
supersetted with:
pull aparts:
4 x 16
Leg raises:
2 x 15
ran out of time. Gym was closing.[/quote]
[quote]talenaah wrote:
mayonnaise is a delicious fat. i’m having a dollop on my broccoli with salmon at this very moment.
sweet deads. so you mention ‘every time’ you cut. is that because you have a little window of weight gain you allow, then cut back…or you still are working towards a level of leanness or…
you know me, nosey…
[/quote]
Mayonnaise is good…sundried tomato hummus + broccoli is X10 better. Tangy and creamy…
T, nothing special. I’ve learned that I need to eat to grow, so I let loose in the fall usually just eatting clean but eating more then eventually it gets dirty around the holidays
Come Jan, I try to lose the fluff. A year ago my mindset was leaness…I prefer strength now.
In the summer, I’m required to be at the pool every day so I have to look somewhat decent (great job requirement!!)
[quote]squat1000b700 wrote:
Good job adding in extra upper back work. The smart thing about doing pull aparts between good morning sets is that it helps renforce upper back tight. Which is always a good thing.
Great idea I think I will “borrow” it for some of my clients today
Jim
[/quote]
Thanks, Jim. I figured I could get more sets in that way instead of doing them with my deads.
It helps me not to cheat.
It was your idea, anyway. I just switched it around
[quote]rcfromdb wrote:
I don’t know what exactly you’re trying to do so I’ll just tell you what I do.
When I cut I put the only carb meal of the day 30-45 minutes before my lift. That combined with my vitamins (iron,D,E,B12 and about 15 fish oil caps) keeps my energy up for about 45 minutes…if I’m going longer than that I mix an ON 2:1 shake and sip it during the lift. I set PRs on caloric deficits all the time doing this.[/quote]
Ah, I see!!! I do need to up my fish oil intake. I usually take D and E…, B12 I will look into.
Thanks for the tip.
PS: How many gms fish oil does that come up to? Or rather how many gms do you take per day?
I usually spread mine out through out the day except PWO. I also keep my carbs peri-workout and
oats in the AM. I use Surge Workout Fuel during my workout. On occasion, I may use creatine.
[quote]Mascherano wrote:
kickass workout indeed!
pull aparts, huh? Those are for upper back?
I should get on some sort of carb cycling myself. As it stands, my macros are a mess.[/quote]
Yes, Masch. Gets those rhomboids nice and tight. The good mornings work the erectors + the other good stuff in the lower back so this morning my back is super sore!
[quote]skyel7 wrote:
[quote]squat1000b700 wrote:
Good job adding in extra upper back work. The smart thing about doing pull aparts between good morning sets is that it helps renforce upper back tight. Which is always a good thing.
Great idea I think I will “borrow” it for some of my clients today
Jim
[/quote]
Thanks, Jim. I figured I could get more sets in that way instead of doing them with my deads.
It helps me not to cheat.
It was your idea, anyway. I just switched it around :)[/quote]
that’s the wonderful thing about training it’s all about principles And how you apply them.
[quote]skyel7 wrote:
[quote]CBear84 wrote:
kickass workout, even tho it sounds like it was cut short.
are we gonna hafta have a limewater vs green tea thing like wol and his damned waffles?[/quote]
EGCG, FTW!!
You know you can add lemon to your tea so you won’t miss your old friend so much
Thanks for the support, T.
[/quote]
LIMEWATER, BITCHES!!
green tea, and your precious EGCG, can be found in capsule form. washed down by that sweet n tangy beverage i like to call
WATER WITH LIME!!!
oh man i just LOVE hearing the words “more fat”. =+)
I’ve always followed the 1 gram per 1 percent bodyfat so I do 15 caps = 15 grams. Half before w/o, half after.
PS. Vitamin D is important. Read: Strength Training, Bodybuilding & Online Supplement Store - T NATION
[quote]rcfromdb wrote:
I’ve always followed the 1 gram per 1 percent bodyfat so I do 15 caps = 15 grams. Half before w/o, half after.[/quote]
i’m assuming this is for relatively lean individuals? 30%ers should not be ingesting 30 g fish oil, no?
i’m not 30%…guessing around 22. scale says 17, hand held says 24. i’ll take anything in the middle. want to be real 17 or so this summer.
damn i hope that’s not too long.
so skye-did i miss what you do for a living? sorry, the image of a hot pool girl came to mind.(vegas kind, but not the usual slutty and stoopid looking kind)
your cutting makes complete sense. :)i’m focusing more on strength overall too, leanness is secondary now. (until this spring, then i will focus there for a bit.)
[quote]CBear84 wrote:
GREEN TEA, BITCHES!!
green tea with its oh so precious EGCG, I love you, I love you.
WATER WITH LIME…SUCKS!!![/quote]
Fixed.
Claire, I knew you were creepin’ on your beloved lime water, but DAAYYUMM!!
Thanks, Bobbi. I follow the same protocol.
About vitamin D, I take 2000IUs+ per day. I’m a firm believer.
[quote]talenaah wrote:
[quote]rcfromdb wrote:
I’ve always followed the 1 gram per 1 percent bodyfat so I do 15 caps = 15 grams. Half before w/o, half after.[/quote]
i’m assuming this is for relatively lean individuals? 30%ers should not be ingesting 30 g fish oil, no?
i’m not 30%…guessing around 22. scale says 17, hand held says 24. i’ll take anything in the middle. want to be real 17 or so this summer.
damn i hope that’s not too long.
so skye-did i miss what you do for a living? sorry, the image of a hot pool girl came to mind.(vegas kind, but not the usual slutty and stoopid looking kind)
your cutting makes complete sense. :)i’m focusing more on strength overall too, leanness is secondary now. (until this spring, then i will focus there for a bit.) [/quote]
yeah, if you think 24, take 24 gms. it’ll never hurt to take enough or more. I think Dave Tate said you take enough to give you the runs then you scale back by 2…
Pool girl, I wish…more like lifeguard…boo!!