I will likely be tweaking my diet, taking more advantage of nutrient timing after talking to Zraw. My coach doesn’t place a ton of emphasis on it, so using his macros, talking to Zraw about timing, and then looking back at my old thread seeing when i was biggest + leanest, I will start:
Eating breakfast, higher fat + protein
Either take in ~20g carbs Pre-wo OR some intra-WO
Having a meal soon after training heavier in carbs and protein.
About to go hit arms though, will update in a bit.
So did some mobility work, jumps, weighted stretching, stuff like that. Then I did really light arm stuff, trying to get some blood in the muscle and specifically around my elbow. Nothing under 12 reps. Did
3 sets of Meadows Kickbacks + Pinwheel Curls
3 sets of Tate Presses + Incline Curls
4 sets of OH DB Extensions + Concentration Curls
Just really trying to work everything through a full ROM, but not stress it. So felt good, decent pump. Added in 45g of carbs intra-WO with Gatorade, see how that goes.
Looking lean dude and I like Zraws input.
My input, moar lateral raises!!!
[quote]Spidey22 wrote:
[quote]fisch wrote:
[quote]The Flying Fist wrote:
[quote]Spidey22 wrote:
Only thing I’m kind of having issues with the becoming Supple, is really my Squat. Have feet turned out more allows me to engage my Quads really well, but K-Star is big on keeping the feet straighter, which has my glutes firing but less Quad. Both are kind of equal in strength, just not sold on what’s ‘better’. lol[/quote]
From what I understand as long as you start with feet straight ahead it is ok to actively screw feet into the ground to a certain point. I think it was like 10-20 degrees of external rotation. One thing that really helped with my feet was the internal rotation stuff with the band. Seemed kinda backwards to me at first but it did work.
Hope this helps![/quote]
Holy crap, thanks for this! I had a surgery on my hip last year, and have almost 0 (not exaggerating) internal rotation on my right side. After finishing my rehab for the surgery I still didn’t have any IR, but I haven’t done any effort to find a way to improve it. Doctors and PT’s are surprised at my nonexistant internal rotation, which is a definite problem.
I’m going to start doing this, as well as trying to work on internal rotation of the shoulders. Hopefully I can start getting some IR on my right hip.
On another note, I’ve been checking in periodically to the log Spidey. Creeps me out how similar we are stat-wise. Your leaner then me, but I’m 6 ft 3, 200 lbs with really long limbs for my height also. Great for basketball, not so much for looking big or lifting big. Strength-wise we’re damn near identical in almost every lift. Figured since the video was posted I might as well let you know you have another follower.[/quote]
Sweet brother, glad to have you along! Maybe in the near future, once you get healthy, we can have some races to some milestones on lifts because our stats are so similar. Any tips or advice, I’m all ears![/quote]
That would be fun! I’d like a little competition, we’ll see how things go here health wise.
You’re def looking good, buddy - no need to be any leaner than you are right now anyway. Keep going, you’re doing well.
[quote]RATTLEHEAD wrote:
My input, moar lateral raises!!![/quote]
But I agree with this! Your lateral delts really need some more meat on them. Nothing accomplished this for me like laterals… for like 1.5+ years of focus on them, too!
Getting swolar, man.
Thanks everyone. I’ll definitely hit the laterals hard. I’ve been pretty successful getting the front delts and even the rear ones to develop, but the lateral head is bitch for me.
Hit Squat Lower today.
Squats: 90 seconds rest. These all felt really goood
280x5x3
Deficit DL’s: Hmm, these feel better and better every week
315x4x5
Paused Front Squats:
175x2x5
165x2x5
Unilateral Leg Press: Slowwww eccentric with a really explosive concentric. Basically trying to open up hips, get some added hypertrophy, but mostly trying to recreate the lower portion of DL’s leg drive. Single leg just because I hate adding on plates lol
3ppsx3x8
Abs + HIIT
Good workout, I brought in my grip a lot on Squats, and I feel a ton more secure. Also, took in about 60 carbs intra-WO, and I didn’t feel as beat up PWO as usual, so that’s good.
I guess I’ll post my newer diet.
Meal 1: Coffee+ tbsp of VCO, 4 whole eggs, 6 sausage links/bacon (depends), few servings of vegetables
Intra-WO: 60g of carbs from Gatorade + creatine
PWO: 25g of Protein (Pea/Rice blend)
Meal 2: 1 cup of of cottage cheese, tbsp of PB, 1.5 cups Cereal + 1 cup Skim Milk (this is about an hour PWO)
Meal 3: 8 oz meat (chicken/beef/pork), 2 cups of starch starch (rice/potatoes/pasta), few servings of vegetables (portions adjusted to hit macros obviously)
Meal 4: This is the ‘bonus’ meal: Will be 25g of Protein from shake, then usually PB + Honey Sandwiches, something sweet, sugary and fatty lol
So yeah, that’s my new set-up. lol
[quote]Spidey22 wrote:
I guess I’ll post my newer diet.
Meal 1: Coffee+ tbsp of VCO, 4 whole eggs, 6 sausage links/bacon (depends), few servings of vegetables
Intra-WO: 60g of carbs from Gatorade + creatine
PWO: 25g of Protein (Pea/Rice blend)
Meal 2: 1 cup of of cottage cheese, tbsp of PB, 1.5 cups Cereal + 1 cup Skim Milk (this is about an hour PWO)
Meal 3: 8 oz meat (chicken/beef/pork), 2 cups of starch starch (rice/potatoes/pasta), few servings of vegetables (portions adjusted to hit macros obviously)
Meal 4: This is the ‘bonus’ meal: Will be 25g of Protein from shake, then usually PB + Honey Sandwiches, something sweet, sugary and fatty lol
So yeah, that’s my new set-up. lol
[/quote]
Hey Spidey - Do you mind sharing your current macro’s and calorie count for your diet? I would like to use it as a data point to compare my own diet to.
Cheers,
Needa
[quote]Spidey22 wrote:
Thanks everyone. I’ll definitely hit the laterals hard. I’ve been pretty successful getting the front delts and even the rear ones to develop, but the lateral head is bitch for me.
[/quote]
Maybe post a video of you doing whatever exercises you do for your lateral delts now… I remember seeing one a long time ago of you doing lateral raises that looked pretty awful to be honest (and I don’t mean awful as in ‘swings’ using momentum, that’s fine, I mean awful as in it didn’t look like you were working your lateral delts effectively).
GMoore is right. A vid would help a lot.
During the exercise, are you focusing on:
- Chin up
- “Reaching” out as far as possible
- Not lifting the dumbbells too high to engage traps
??? Those will help tremendously. Lateral head are a bitch for most develop. You can do it.
I like using a false grip and at the top of the movement trying to point my thumbs to the floor…take into account my lateral delts and the above posters lateral delts tho lol
[quote]Captain Needa wrote:
[quote]Spidey22 wrote:
I guess I’ll post my newer diet.
Meal 1: Coffee+ tbsp of VCO, 4 whole eggs, 6 sausage links/bacon (depends), few servings of vegetables
Intra-WO: 60g of carbs from Gatorade + creatine
PWO: 25g of Protein (Pea/Rice blend)
Meal 2: 1 cup of of cottage cheese, tbsp of PB, 1.5 cups Cereal + 1 cup Skim Milk (this is about an hour PWO)
Meal 3: 8 oz meat (chicken/beef/pork), 2 cups of starch starch (rice/potatoes/pasta), few servings of vegetables (portions adjusted to hit macros obviously)
Meal 4: This is the ‘bonus’ meal: Will be 25g of Protein from shake, then usually PB + Honey Sandwiches, something sweet, sugary and fatty lol
So yeah, that’s my new set-up. lol
[/quote]
Hey Spidey - Do you mind sharing your current macro’s and calorie count for your diet? I would like to use it as a data point to compare my own diet to.
Cheers,
Needa
[/quote]
Yeah, macros right now are 420 C/ 200 P/ 115 F Lifting days, and then 350/200/130 on off days. The example above was a lifting day
Sorry for the confusion, no I don’t ‘swing’ on my laterals or anything anymore. I used nazi form for like the last, idk, 4 months now. I don’t think I’ve even done a rear or lateral raise with over 25 lbs in that time. I do a pause at the top, slow eccentrics, all that stuff now. I remember the video you’re talking about Gmoore, that’s when Jake had me doing ‘cheat’ laterals once a week. I don’t fuck with that anymore lol
I actually FEEL my lateral delts really well, since doing kind of what SSC said, the looking up, not going to high. I do the ‘pouring the pitcher’. I have honestly feel I have great MMC with all 3 heads of each delt, it’s just the front and back seem to actually ‘grow’, while the lateral one doesn’t. I think it’s kind of because I’m a delt dominant person, so I hit all the heads of my shoulder with isolation stuff, but then the front one’s get worked a lot with the pressing, and my rear delts always get pretty sore from a lot of my rows/pulls. So looking at it, I think maybe I’m unintentionally giving the front and rear heads like, 2-3x the volume I am the laterals…
Well fuck, no wonder they aren’t growing fml.
Bench Upper
Flat BB: Felt really good. 90s rest
190x5x3
Pendlay Rows: Hook Grip, 60s rest
195x4x6-8
Floor Press: So the bars in the Squat Rack have 3 sets of ‘rings’ so I ended up doing wide-grip floor presses for the first 3 sets, and felt weird. So then the last 3 sets I found my ‘standard’ grip and did 3 second pauses
155x6
175x4
195x3
135x8
155x6
175x3
Cable Rows:
3x8-10
Face Pulls:
3x15-25
Incline Extension: Really slow eccentric because I don’t want anything fucking up my elbow
50x3x15
Calves
Great workout. I finally feel ‘strong’ in my bench set-up. Also, my elbow issues have cleared up a TON by sleeping differently. 100% srs. Making sure to stack pillows in a way to take pressure off me sleeping on my side has helped a ton lol
[quote]Captain Needa wrote:
Hey Spidey - Do you mind sharing your current macro’s and calorie count for your diet? I would like to use it as a data point to compare my own diet to.
Cheers,
Needa
[/quote]
Yeah, macros right now are 420 C/ 200 P/ 115 F Lifting days, and then 350/200/130 on off days. The example above was a lifting day
[/quote]
Thanks for that. Do you mind sharing what your goal is on rate of weight gain (if any)? I was dieting at 2700 kcals/per day and ended up at 194lbs - the weight did not change an ounce for weeks. For the past two weeks I upped this to 2980 kcals/day. I have actually lost a pound - which may be just normal fluctuation but I certainly am not gaining yet. My plan is to up to 3200 in another week or two and then continue this pattern until I start to gain at no more than 1/2 lb per week.
Cheers,
Needa
[quote]Captain Needa wrote:
[quote]Captain Needa wrote:
Hey Spidey - Do you mind sharing your current macro’s and calorie count for your diet? I would like to use it as a data point to compare my own diet to.
Cheers,
Needa
[/quote]
Yeah, macros right now are 420 C/ 200 P/ 115 F Lifting days, and then 350/200/130 on off days. The example above was a lifting day
[/quote]
Thanks for that. Do you mind sharing what your goal is on rate of weight gain (if any)? I was dieting at 2700 kcals/per day and ended up at 194lbs - the weight did not change an ounce for weeks. For the past two weeks I upped this to 2980 kcals/day. I have actually lost a pound - which may be just normal fluctuation but I certainly am not gaining yet. My plan is to up to 3200 in another week or two and then continue this pattern until I start to gain at no more than 1/2 lb per week.
Cheers,
Needa
[/quote]
I hate how that shit varies from person to person
[quote]chobbs wrote:
[quote]Captain Needa wrote:
Thanks for that. Do you mind sharing what your goal is on rate of weight gain (if any)? I was dieting at 2700 kcals/per day and ended up at 194lbs - the weight did not change an ounce for weeks. For the past two weeks I upped this to 2980 kcals/day. I have actually lost a pound - which may be just normal fluctuation but I certainly am not gaining yet. My plan is to up to 3200 in another week or two and then continue this pattern until I start to gain at no more than 1/2 lb per week.
Cheers,
Needa
[/quote]
I hate how that shit varies from person to person[/quote]
Yeah it really does vary from person to person, and it varies for me depending on the season as well, just because i’m more active during certain parts of the year.
I personally would like to get to steadily gaining about .5-1 lb a week. I obviously don’t want to get fat, but I do need a ton more mass. However, I would like to hit a lot of my bench marks in lifts with a good BW to Lift Ratio, so I’d like to hit 315 on Bench being around 200 lbs. I want my weight to be ‘justified’ in my performance and overall how I look. But my body just seems like it’s kind of weird, where I’ll not gain weight for 3 weeks, then gain 2-3 lbs the next. So my ‘average’ comes out to just around the .5-1 lb week as a goal.
Also, just for reference, Omar increased my protein and fats again 
DL Lower
Conventional DL: Hook grip first 3 sets, no chalkkkk
345x5x3
Front Squats:
225x4
205x6
185x2x6
SLDL’s: Really felt my glutes, but not hamstrings so lower weight
275x2x8
245x2x8-10
Hip Thrusts: Long contraction at top, slow eccentric
205x3x8-10
Abs + 45 mins BBall
Good workout. Felt great. DL’ing back with lame hex plates sucks though.