lordstorm, words of wisdom. Thanks man.
Today’s Workout
front squat - 3x5x280
military - 1x5x170
1x1x170
1x3x170
barbell rows - skipped
chin-ups - 1x12xbw
1x10xbw
bw = 243
Another day another dollar … or pound in this case.
Military - I suppose today can be defined as a stall. Boy did that bar feel heavy. I’ll have to go back and look what to do on a stall. I plan on using the same weight the next two workouts. If I don’t increase, then I will reduce the load.
Front Squat - This was another heavy day. I’m going to increase every other workout. Something like Monday and Wednesday same weight, increase 5 lbs on Friday. That’ll work. I’m just not interested in completely failing on this exercise, or any exercise for that matter.
Barbell Rows - I had to skip these because my wife had a doctor’s appointment. Last time I had to skip chin-ups. So …
Chin-ups - Felt strong with these. I started out too fast on the first set. Anyway, I weigh more and I did more, that’s progress.
btw there are tons more good stuff on doing cardio… higher metabolism, higher heartbeat rate etc.
the only bad thing about it is that its boring and takes time.
whining aside the only real bad thing is if you do too much you’ll get tired for your workout days. if your lifts keep going up while doing cardio though then its definitely better this way.
20 minutes of fasted cardio - sweating like a pig in Saran Wrap.
btw you are doing amazing progress. if its not due to the ‘6 years bulk’ that you mentioned or the HIT training(? or something) then you got some very good genes.
Think so? I don’t think my stats are anything spectacular. I do appreciate the kind words though.
Quick question dude, do you think it would be a good idea to do Rippetoe while trying to lose weight? Or should it only be done while on a bulking phase?
Ha! I AM trying to lose weight. I’m no expert, but there is no reason why a slow weight loss isn’t possible. Wait, did I just give myself advice?
Even though I have made good gains, I don’t consider my self on a bulk. I’m actually eating less than maintenance level.
This may help:
30 minutes of cardio
Today’s Workout
front squat 3x5x280
bench press - 3x5x240
deadlift - 1x5x320
dips - 1x26xbw
bw = 242
I felt like a monster today. Man-handling all the weights. Yup, a good day.
Front Squat - I decided that I would keep the weight from Monday. Good choice. Oh, I owned the steel, it just was a good feeling to be able to really drive my legs without having the feeling that I could crumble at any second. I’ll go up 5 lb on Friday.
Bench Press - This was a good milestone. In high school, my max was 235. So repping past that was a good feeling. It shouldn’t have taken me 10 years.
Deadlift - Last week 325 felt on the heavy side. Again, I owned it. My grip felt really good even though it started to give on the last rep. My back didn’t feel like it was going to go out either. I’ll try for 335 next week.
Dips - Since I still don’t have my dip belt, I decided to see how many in a row I could do. I don’t think 26 is too bad. I would have liked to have done 30.
Good job Dude.
Dude, you’re getting strong. 3 sets of 5 for 240 on bench is great, and 3 sets of 5 for 280 on the FS is friggin’ awesome.
And WTF happened to your deadlift? You progressed nicely on that.
Out of curiosity, what’s a typical days eating look like for ya?
Thanks and thanks both. I don’t know what good is on front squat. I only see back squat numbers.
I’m not sure what you mean about my deadlift. I’m assuming you mean that I have gained a lot since the beginning. Well that has more to do with not wanting to ‘hurt’ my lower back. Had some reoccurring back spasms that would put me out for two weeks at a time. I took it easy at first. Now I’m confident with my form and grip. My goal was to do 10 lb increments. We shall see.
I’ll post a sample diet later.
From
Monday, 1/07
front squat - 3x5x205
bench press - 3x5x175
To
Today’s Workout
front squat 3x5x280
bench press - 3x5x240
in 7
& 1/2 weeks That’s Friggin Sweet progress!!
Keep it up
6 1/2 weeks, but who’s counting? LOL Thanks man.
[quote]RyanBrown0311 wrote:
From
Monday, 1/07
front squat - 3x5x205
bench press - 3x5x175
To
Today’s Workout
front squat 3x5x280
bench press - 3x5x240
in 7
& 1/2 weeks That’s Friggin Sweet progress!!
Keep it up[/quote]
I second that! Awesome progress man!
[quote]TheDudeAbides wrote:
6 1/2 weeks, but who’s counting? LOL Thanks man.[/quote]
Hey if you read my fist post in Starting all over again I clearly state that I’m Mathematically Dyslexic! LOL
Anyways hella job!
Yeah, you did mention something about not liking number crunching. That’s why I like Rippetoe. Add 5 lbs and push/pull.
Ok gooch ma man, this is today so far. The last couple of weeks I have been experimenting with my diet. I haven’t had a normal day in a while.
Breakfast
3 egg omelet w/ ham and cheese or
oatmeal with milk and fruit
I try to switch these up. For the longest time, all of last year, I only ate omelets. Every single day. On Saturday I will have fried eggs. Variety, I know.
Snack 1
can of tuna
Lunch
ham and cheese omelet
I’ve been having omelets this week because I’m out of lettuce. I will usually eat salad with tuna, cheese, ham, and ranch. I have eaten this type of salad with little variety (tuna or chicken) for a year.
Snack 2
protein shake with 1/4 cup of oatmeal
sometimes I’ll replace the oatmeal with a South Beach bar or some other carb/protein type bar.
Pre-Workout Snack
South Beach bar or some other carb/protein type bar
Post-Workout Snack
protein shake with oatmeal or with 2-3 tbs peanut butter
Dinner
6-8 oz broiled/boiled chicken and 2 cups of vegetables with shredded cheese
I have eaten this a lot. I mean a lot. My wife is tired of this. So the last couple of weeks I/we have eaten other foods. But for the most part this is it. Or turkey burgers, no bun.
Snack 3
peanut butter, fruit, protein shake, cheese, or something else
Essentially whatever will help me get to my daily calorie and protein goal. I haven’t been concerned about carbs as of late. I just try not to eat ‘bad’ carbs. But it does happen. I’ve never paid attention to fats.
Hope this helps. This is typical, but then again, not everyday is the same. Reverse logic? Anyway, I try to eat the same foods. This is today’s breakdown.
Cals - 2865
Fat - 153 g
Carb - 118 g
Pro - 255 g
Dude, that’s great progress. I’m also doing Rippetoe and hope to experience as much prorgess as you did!! Congrats, keep it up.