ddot just catching up and must say I’m impressed with your progress. You seem to have this diet thing nailed down, very nice!
O, I have been training at a few different places until the new gym by my house opens. 2 week pass to 2 week pass seems to be how it’s going. Premier @ Brant is the current locale.
dday, Thanks. Still have work to do. Down to 30g carb/day with a weekly refeed/cheat seems to be working quite well.
30g a day is pretty crazy
nice dead session
that is allot volume
and like DDay said your diet situation is very regimented.
have you thought about snatch grip rack pulls
I think I want to do them…
thinking more about playing catcher there is a video engineer
I work with from the Dominican Repulic who played catcher
tried out for the Blue Jays twice and did what ever bush league attached to that club
for a while then he killed his knee and now he makes television.
this guy is a super beast too.
Snatch grip deads looks pretty cool.
The place I am temporarily training at does not have a rack (or sufficient boxes) to do any kind of rack pulls. Once I`m at the new place though, those are going in.
As for the diet, yeah, you get out what you put in so Ive been giving it and getting lean so its easy to continue on that path once you see the rewards. I think some people don`t give the rewards long enough to show themselves and thats when the diet breaks down.
I haven`t caught since Monday and my legs and shoulders feel great. I guess I never would have made it as an everyday MLB catcher.
Friday - BP + Chest
Pretty decent session.
Bench (semi narrow grip - tri focus)
**Warm up
10 x bar
10 x 95
2 x 5 x 135
**Working sets
3 x 165 **super easy
3 x 190 **super easy
3 x 215 **easy
My bench form has improved drastically and Im seeing the fruits of those labours in the effort on the Bench Press. Im going to jack my Bench number +10 for the next wave and see what happens.
A. Decline BB wé doubled up MicroMini`s
10 x 155
8 x 155
6 x 155
6 x 165 **failure
B. Inc HS
2 x 10 x 2pps
2 x 8 x 100
C. Machine Flyes + Stretch Pushups
3 x 12 + 10
Finished up with some Band Shoulder Dislocations and heavy sets of 6 standing calf presses.
Saturday was a busy day but not a crazy day like the past few weekends. I woke up and did some fasted cardio, went home and had some food while I putzed around with my home electronics (getting my PS3 connected to my computer’s media library so I could crank some tunes) and then went for a massage.
During the massage I was told my left glute was not firing. She fixed that. LOL!
Ran some errands after that and then hit the gym for a quick session of JM presses + Bro-Curls for Arm day.
Diet is staying the same (except a reduction of 5g carb/meal to 30g/day) so another cheat meal was in store.
I had a burger/sweet potato fries + 1lb wings + 2 ice cream bars. Feel and look MUCH fuller this morning.
The one thing I HATE about the cheat meal though is the sleep after. I have to be 2 or 3 degrees warmer all night and I just don’t sleep well. I’ve basically been sweating since 1am and still am. Good for the metabolism; not so good for being comfortable. 
Leg day today and the plan is to skip leg presses and throw in 3 sets of banded widow makers post 531 squats.
Sunday - Squats + Legs
Started off MD style again and supersetted Seated HS Leg Curls w/ Seated Calf Raise. Tried working heavier with the calf press.
Seated HS Curls
20 x 45
15 x 70
12 x 90
3 x 6 x 115 + 4 partials/set
Seated Calf
6 x 120 w/ 3 sec pause on concentric/eccentric
Squats
**Warm Up sets
10 x bar
10 x 95
5 x 135
5 x 185
**Working Sets - VIDS
3 x 225
3 x 260
3 x 290
**Pretty decent squat session.
Decided to skip leg press and do high rep squats for hypertrophy
A.Band Squats - VIDS
19 x 135 + Red Bands
16 x 135 + Black Bands
16 x 160 + Black Bands
Definitely killer on the hams/glutes
B. Hack Squats + DB SLDL’s
3 x 10 x 115/side + 3 x 10 x 100lb DB’s
C. Leg Extensions
Crap ton until sharp stabbing pain enters quads. Worked up to 10+ reps with 150
Stumble out of gym.
I’ll post all VID’s tomorrow.
Weight loss still good and under 190lbs. Expect to be in the 170’s when fully shredded.
That’s a lot of leg work there. Nice!!
How do you decide when to have a cheat day?, do you have a set ratio or do you do them by feel?
What the hell are you eating to keep your carbs around 30g?, what’s an average day look like?
Your willpower is impressive.
Squats from Sunday
Thanks Farmer!
I’ve been seeing results with the cyclical ketogenic diet and I actually have a diet coach who keeps telling me to take these cheat meals. To give you an idea though, it was 8 weeks of hard dieting before I saw a cheat meal and then another 2 weeks before the second. I think a rule of thumb would be if you’re still making measurable progress each week you can add them. It also would depend on timelines (if there was a planned date where you needed to be X weight or be on stage, etc).
An Average day for me looks like this.
6 meals, each meal 45g of protein. 2 of those meals contain 15g of carbs which are coming from oats right now (1/4 cup dry is 15g). The 1st meal has carbs and then either the 2nd meal (if no weights that day) or the post-workout meal (if weight training). Veggies at most meals and good fats (fish oil, mac nut oil, almond butter, etc).
Q for the masses: I’ve recently tried to lower the bar on my back for squats and I think it’s helped my form somewhat (it ain’t perfect yet I know). One side effect though is tendinitis in my elbows. I’m sure it’s a combination of training arms the day before and then low bar squats, but is this common when switching to low bar?
I had to use the wrist wraps yesterday after I hit the 3 x 290. My elbows were on fire. (They’re fine today)
PS: I’ll catch up on everyone’s log later tonight
solid training/dieting.
Just swinging by for some moto!!!
Thanks MiM-kins!
MP + Shoulders tonight
MP
**Warm Up Sets - Band Dislocations + Pull Aparts between warm up sets
10 x bar
10 x 65
5 x 95
**Working sets
5 x 115 -relatively easy
3 x 130 --GRIND!
1 x 140 --tough but easier than 3 x 130
Going to leave MP at same weights for next Wave
A. HS Shoulder Press
4 x 8 x 80/side
**last 2 sets were 7+1 RP style
B. Standing DB Laterals
4 x 12 x 25lb
C. Machine Laterals + Band Pull Aparts
4 x 20 + 15 (Mini’s)
D. Reverse Machine Flyes
3 x 20 x ???
E. Prone Heavy DB Swings
I think I did about 75 reps and racked the weight twice (using 30lb DB’s)
Finished with some Heavy Standing Calf Raises and hawt abz work. Weight was UP this morning so heavy cardio this morning + tried to keep rest to a minimum tonight. Weight back within reason.
DL + Back + Bi’s tonight
DL
*warm up sets
10 x 135
10 x 225
5 x 275
**working sets
5 x 305
3 x 345
1 x 385
Felt pretty strong tonight on the Pulls. Hate the hexagon plates though!
I thought I had taped all the working sets but apparently I only taped my shins and feet and the bar. LOL!
A. Pendlay Rows
5 x 135/155/185/185/185
Hate the hexagon plates even more after the Pendlay’s!!
B. Machine Lat Pull Down
12 x 190
12 x 210
10 x 230
8 x 250
C. 1 arm BB Row
12 x 60/75/75
D. Rope Pulldowns + Rope Lat Pull downs
10 x 45/60/75 + 10 x 45/60/90
E. BB Curls w/ extended wrists
12 x 50/50
12 x 60
F. Seated DB Curls w/ extended wrists
3 x 12 x 25lbs
E. Seated Machine Curl Drop set
Bunch of reps – basically ran up the stack
Done. Long session but I’m taking days off in between the next few sessions so I should recover well.
Just saw your question regarding squats and elbows. Keep a close watch on your elbow pain. Squats, and focusing on driving my elbows forward, put a lot of strain on my elbows. I ignored it and they hurt like a dirty bitch for several months.
You might try a slightly wider hand placement on the bar. You’ll have to work a bit harder to keep your upper back tight but that position helped my 'bows feel bettah. You can bring the hands back in tighter later if you want.
X2 on wider grip.
I hate your plates too. It looks like a pain in the ass to pull with them.
I wish I could help with elbow pain advice but I’ve never gotten any. My big pain was when I started pushing my elbows down more. I started getting sharp pains in my upper back. They eventually went away.
What did your masseuse do to get you glutes firing?
[quote]ouroboro_s wrote:
I hate your plates too. It looks like a pain in the ass to pull with them.
I wish I could help with elbow pain advice but I’ve never gotten any. My big pain was when I started pushing my elbows down more. I started getting sharp pains in my upper back. They eventually went away.
What did your masseuse do to get you glutes firing?[/quote]
Apparently my right hip and right hamstring were just super dominant so she worked on those extensively and then went back to the glute after. It was noticable from the first time she dug into my glute (when it basically did nothing) to post hip/ham treatment (when I would suddenly tense up).
PS: I’m sure there’s a joke in there somewhere.
PSS: On the hex plates. Great for single pulls. RIDICULOUS for any movement where you’re ‘sitting the weight down’.
LOL @ the Hex plates they do blow donkey balls.
[quote]MattyXL wrote:
LOL @ the Hex plates they do blow donkey balls. [/quote]
SMELLY donkey balls!