Decided to carb up a bit today, had some Maguero tuna and white rice for lunch, Havn’t felt good since… I think it was a shock to my system, I’ve heard of similar stuuf before. Tired/groggy from the simple carbs, time for anap.
It’s good to hear that a lot of you do your lat work on lower day as well. I just couldn’t put 100% into it after all the heavy pressing and triceps work.
I originally started out with a three day split:
Quad Dominant/Vertical Pulling
Hip Dominant/Horizontal Pulling
Horizontal Pressing/Vertical Pressing
Which I transitioned into a Westside format. The only issue with this is doing heavy deads or RDL/SLDL and following it with Bent Over Rows. I feel like my back is too spent to support a lot of weight bent over like that.
Anyways, I’m going to stick with what has worked in the past.
[quote]Kalle wrote:
Decided to carb up a bit today, had some Maguero tuna and white rice for lunch, Havn’t felt good since… I think it was a shock to my system, I’ve heard of similar stuuf before. Tired/groggy from the simple carbs, time for anap.[/quote]
Why the white rice? Wouldn’t brown rice or a long grain be a better option, especially if you’ve been eating clean for a while now?
Here’s what a cheat day looks like (taken from this past weekend - don’t try this at home). Notice how I try to keep it in check at times, but it all falls to shit by the end of the night. This is a once per month or less sort of day, I really do eat clean 90% of the time.
5 eggs
6 strips turkey bacon
2 whole wheat english muffins w/butter
1 glass OJ
4 cups coffee
1 granny smith apple with gobs of peanut butter (3-4 tbsp?)
16 oz water
1 whole wheat wrap
6 oz lean turkey breast
1/2 tsp mayo
1/2 tsp dijon mustard
1 slice of cheddar cheese
lettuce
16 oz water
1 large M&M ice cream in sugar cone (it was hot outside)
3 scoops Metabolic Drive
1/2 watermelon
2 One and a half pound lobsters
4 Sirloin tips (probably 3/4 lb)
1 giant salad with dressing
3 ears corn on the cob
somewhere between 8 and 12 beers
2 'smores
2 roasted marshmallows (ran out of 'smore stuff)
16 oz water
Anyone care to total that up?
I did play a full game of Bocce, which probably burned in the neighborhood of 75kcal, so you have to figure that in there as well! lol.
Mon 08/06/07
DE Bench
Fat bar speed bench
175x2x3 (close-grip)
205x2x3 (pinky on ring)
225x2x3 (middle finger on ring)
worked up to 295x1,315x1,335x1 (tied old PR, easy)
DB floor press
80x10;90x10;100x10
Rolling DB extensions on floor
35x3x12
Hammer-Strength Seated row
3 plates/side x 8
3.5 plates x 8
4 plates x 8
4.5 plates x 7 (lost count)
Fat bar pushdowns
3x15
Seated DB cleans
2x12
Pinch-grip holds
Notes: Being the 3rd week of the mini-cycle, it was time for the dreaded speed bench. I used the fat bar to minimize the elbow and forearm pain ballistic-type benching causes me. If the speed was good, I wanted to test myself and work up to heavier singles since I’ve not taken anything more than 275 down to my chest raw since April (maybe longer). The speed was great on all the sets, but not having benched this way for a month I really had to focus on coordinating leg drive and pressing away from the bar, so I didn’t look like a total retard.
First work up set with 295 flew up like a breeze, so I figured, what the hell. Put on 315, same thing. It was actually the easiest 315 ever felt on a raw full ROM bench. Popped on another 20#, which tied my previous raw max, and paused for a quick count on my chest then fired it back up. I strained a little, but I had plenty left in me so obviously I’m happy with how things turned out. It appears all the heavy board/lockout and shirt work have helped to condition my CNS, giving me the confidence necessary to handle higher poundages.
Incline DB presses kind of aggravated the shoulder last week so I changed them out for DB floor presses. Great exercise, I recommend it to everyone as a good change of pace/tricep builder. Took it relatively easy on the rest of the accessory/supplemental lifts, since there is no reason to kill myself on DE day and not have anything left for Friday. Great session tonight. I was especially pleased with tying my old bench PR so easily.
[quote]Modi wrote:
5 eggs
6 strips turkey bacon
2 whole wheat english muffins w/butter
1 glass OJ
4 cups coffee
1 granny smith apple with gobs of peanut butter (3-4 tbsp?)
16 oz water
1 whole wheat wrap
6 oz lean turkey breast
1/2 tsp mayo
1/2 tsp dijon mustard
1 slice of cheddar cheese
lettuce
16 oz water
1 large M&M ice cream in sugar cone (it was hot outside)
3 scoops Metabolic Drive
1/2 watermelon
2 One and a half pound lobsters
4 Sirloin tips (probably 3/4 lb)
1 giant salad with dressing
3 ears corn on the cob
somewhere between 8 and 12 beers
2 'smores
2 roasted marshmallows (ran out of 'smore stuff)
16 oz water
Anyone care to total that up?
I did play a full game of Bocce, which probably burned in the neighborhood of 75kcal, so you have to figure that in there as well! lol.[/quote]
If I had to guess I’d say One Billllllion calories, LOL.
I threw up in my mouth a little after thinking what the combination of some of this stuff must’ve looked like as it met up in the ol’ gut. Since cleaning my eating up about 4 years ago, I’d probably be suffering from the squirty poos if I tried to eat like this now. During my fat out-of-shape days, however, this looked like a light summer day, save for the beer (did enough drinking in college days to last me a lifetime).
I was going to take a few days off after the meet, but I felt good today.
ME Lower
45x10
95x5
135x3
185x3
225x3
275x1
315x1 - still feeling pretty light
345x1 - still light
375x1 - how about that a new PR. I knew that I had more in me.
Safety bar to box
225x5x1 - a few more singles to cap the day off.
SLD
4x8 205 I use an overhand grip for these and usually it will give out on the third to forth set, but I didn’t even strain today
Pull-throughs
130x10
140x10
150x10
160x10
Ab-pulldowns
85x3x12
Done!
2007-8-6
GPP Grip and Abs day
1 hand BB suitcase DL and hold (obliques and grip)
155x3x15sec
2 miles walking with 30 lb DBs - 1 mile uphill
[quote]Modi wrote:
Why the white rice? Wouldn’t brown rice or a long grain be a better option, especially if you’ve been eating clean for a while now?
Here’s what a cheat day looks like (taken from this past weekend - don’t try this at home). Notice how I try to keep it in check at times, but it all falls to shit by the end of the night. This is a once per month or less sort of day, I really do eat clean 90% of the time.
5 eggs
6 strips turkey bacon
2 whole wheat english muffins w/butter
1 glass OJ
4 cups coffee
1 granny smith apple with gobs of peanut butter (3-4 tbsp?)
16 oz water
1 whole wheat wrap
6 oz lean turkey breast
1/2 tsp mayo
1/2 tsp dijon mustard
1 slice of cheddar cheese
lettuce
16 oz water
1 large M&M ice cream in sugar cone (it was hot outside)
3 scoops Metabolic Drive
1/2 watermelon
2 One and a half pound lobsters
4 Sirloin tips (probably 3/4 lb)
1 giant salad with dressing
3 ears corn on the cob
somewhere between 8 and 12 beers
2 'smores
2 roasted marshmallows (ran out of 'smore stuff)
16 oz water
[/quote]
Hey, that’s my regular day! Except for that lobster and crap turkey bacon.
and throw in some Lucky Charms, a PB&J, some chocolate milk and double the coffee but add cream & sugar please.
And white rice processes faster.
c.
[quote]Modi wrote:
Kalle wrote:
Decided to carb up a bit today, had some Maguero tuna and white rice for lunch, Havn’t felt good since… I think it was a shock to my system, I’ve heard of similar stuuf before. Tired/groggy from the simple carbs, time for anap.
Why the white rice? Wouldn’t brown rice or a long grain be a better option, especially if you’ve been eating clean for a while now?
Here’s what a cheat day looks like (taken from this past weekend - don’t try this at home). Notice how I try to keep it in check at times, but it all falls to shit by the end of the night. This is a once per month or less sort of day, I really do eat clean 90% of the time.
5 eggs
6 strips turkey bacon
2 whole wheat english muffins w/butter
1 glass OJ
4 cups coffee
1 granny smith apple with gobs of peanut butter (3-4 tbsp?)
16 oz water
1 whole wheat wrap
6 oz lean turkey breast
1/2 tsp mayo
1/2 tsp dijon mustard
1 slice of cheddar cheese
lettuce
16 oz water
1 large M&M ice cream in sugar cone (it was hot outside)
3 scoops Metabolic Drive
1/2 watermelon
2 One and a half pound lobsters
4 Sirloin tips (probably 3/4 lb)
1 giant salad with dressing
3 ears corn on the cob
somewhere between 8 and 12 beers
2 'smores
2 roasted marshmallows (ran out of 'smore stuff)
16 oz water
Anyone care to total that up?
I did play a full game of Bocce, which probably burned in the neighborhood of 75kcal, so you have to figure that in there as well! lol.[/quote]
Yes brown rice or something else would have been a better choice but I went out to sushi so didn’t really have a choice…
Oh and I am still trying to find the cheating in that day Modi, haha most people would have said "I ate real good this weekend I ate turkey bacon, turkey, WW EVERYTHING, OH I had a big salad to! " any dessert? “Well it was hot out so I had a little bit of ice cream, but just one scoop! and I ONLY had two smores at night.” Didn’t you have any beer? “Of course it was the weekend!” lol…
I went and did some light lifting couple sets with 100lbs on my axle. 5-8 reps of BORs, goodmornings, front squats, push jerks, power cleans etc, not much rest, just get the blood pumping a little bit, stretch everything out make my body remember what it has to do this weekend.
Felt alot better after that.
[quote]skidmark wrote:
2007-8-6
GPP Grip and Abs day
1 hand BB suitcase DL and hold (obliques and grip)
155x3x15sec
2 miles walking with 30 lb DBs - 1 mile uphill
[/quote]
That looks like some torturous GPP, I don’t like walking two miles, let alone with 60lbs in my hands! Should help big time though.
[quote]Kalle wrote:
skidmark wrote:
2007-8-6
GPP Grip and Abs day
1 hand BB suitcase DL and hold (obliques and grip)
155x3x15sec
2 miles walking with 30 lb DBs - 1 mile uphill
That looks like some torturous GPP, I don’t like walking two miles, let alone with 60lbs in my hands! Should help big time though.[/quote]
yeah, it was. I do these every so often just to see if I can. Definitely not a regular thing. May have ruined ME lower for tomorrow…LoL
[quote]
c. wrote:
Hey, that’s my regular day! Except for that lobster and crap turkey bacon.
and throw in some Lucky Charms, a PB&J, some chocolate milk and double the coffee but add cream & sugar please.
Kalle wrote:
Oh and I am still trying to find the cheating in that day Modi, haha most people would have said "I ate real good this weekend I ate turkey bacon, turkey, WW EVERYTHING, OH I had a big salad to! " any dessert? “Well it was hot out so I had a little bit of ice cream, but just one scoop! and I ONLY had two smores at night.” Didn’t you have any beer? “Of course it was the weekend!” lol… [/quote]
I knew I liked you guys for a reason.
No, this was a pretty serious cheat day. I do take in a lot of calories every day, but the cheat foods are pretty obvious there. lol.
We were back up in Maine with a couple of friends and said screw it, let’s have fun, no holds barred.
[quote]Phill wrote:
Total body Lower ME/ Upper RE July 30th 07
Notes. Going to likely take the rest of the week out of the gym have a ton of work that needs to be done and a short break may do some benefit maybe get some events in Saturday if I get caught up
Crazy insanely hot today and still something wrong In not digesting don�??t know if it�??s the heat a small virus what anything of any solid from just sits there ??
Super sets
1A) SSB Box Squat (14 inch box )
Bar x some
155 x 8
245 x 5
295 x 5
335 x 3
385 x 2
425 x 3 PR nailed it solid. But hard
Racked it, stomach knotted up ran out the door and lost breakfast and if memory serves me right?? HMMM onion?? That was food from 5pm yesterday which was 22 hours pre w/o so yhea deff not digesting
1B) Flat bench
95 x 10
135 x 8
185 x 5
225 x 5
275 x 3
315 x 2, 2
225 x 12
wasn�??t going any higher with no hand off or spot love this bench but it�??s a long pull to unrack it don�??t need shoulder probs again. Ill build from here
1C) Chins
BW- blue band x 5 (3 sets)
Bw x 6 x 6 sets
Giant set
2A) DL
315 x 5
405 x 3
500 x 6
Was going to do a timed set just didnt have it today just pulled what I could today. Grip gave on 6 and lost my palm
2B) 1 arm DB OH press
60 x 10 x 4 sets
2C) Abs Decline weighted
3 sets
.
Good Day for the heat and feeling like crap
Im switching to total liquid nutrition until I get something figured out here if it doesn�??t get better have to go to a doc I suppose have no clue
Phill
[/quote]
only phill could hit a PR while loosing his dinner from the previous night:)
It’s hot as hell here too. I’ll be glad for fall.
go get that shit checked out. there’s nothing worse than throwing up.
meat
[quote]novaeer wrote:
maraudermeat wrote:
just got an email that the Bench Bash for Cash and Va. state Bench comp has been cancelled due to lack of interest.
this really sucks!!!
I was really looking forward to hitting both of them.
meat
That sucks dude. I think those meets were scheduled for September 15th, right. Just a thought, but I’m going to be doing an APF meet (First State Power Frenzy) up in Newark, DE, on that very same day. The APF now offers raw lifting divisions at the local APF meets. You interested?[/quote]
I’ll give it a look.
how far is that from here??
thanks!!
meat
[quote]Modi wrote:
maraudermeat wrote:
Modi wrote:
maraudermeat wrote:
with the hold, set up with the bar almost at lockout on pins. have a guy on each side. have them help you lift it into the lockout position. then hold it as long as you can. I have one of the guys time me to see how long I can hold it. when i reach 20 seconds i add weight. you shouldn’t be able to unrack it by yourself.
meat
Maybe I need to add some weight to my holds then. I found I was able to lock out 120lbs more than my max and hold it for 20 sec, but it was a hard 20, and I started on the pins, not on the rack. Since I don’t always have a reliable partner, I figured this was the next best option.
when I say “unrack” I mean to pick it up off the pins. you are right. there’s no reason to unrack it when it’s easier to just have them pick it up off the pins. but if you can push it up off the pins then you are just doing a rack lockout anyway:)
meat
Gotcha. Should I be doing more weight, assuming I can get a hand off? I’m not sure I could have gone much longer than 20sec at 505, but I was able to lock it out.
Basically I worked up to a bunch of heavy singles on lockouts, jumping 20lbs each time. When I hit 505 I held it for 20sec. Then I bumped it up to 515, and only hit 12 seconds because my shoulder started to feel funny. This will be my last week with the holds for a few weeks, so what’s your thought on it?[/quote]
i would bump up the weight next time. i think 520 would be good for you next time. If you are doing it as an accessory I would go straight to it for 2-3 sets.
good luck… you whore 
meat
ME bench
warmup
bench
0x10
135x6
315x4
4 board
405x4
495x2
585x1
610x1
paused full ROM
455x1x1x1
rack lockouts
3 inches of motion
545x2
494x2
pec dec- drop set
stackx15 200x20 165x26
elbows out
60’s x 8
80’s x 8
110’s x 5
calves
my weight was 256 when I went to bed last night. I weighed in at 248 this morning. At this rate I will be as “stacked” as brad pitt in fightclub in no time:)
meat
Deadlift gone up from 150kgs to 175kgs since i last tested it, about 3 weeks. Thats 337.5lbs to 393.75 thats 56.25lbs improvement not bad. My previous best was 167.5kgs or 376.9lbs but that was last year.
[quote]maraudermeat wrote:
I’ll give it a look.
how far is that from here??
thanks!!
meat[/quote]
New Castle is right outside of Wilmington, so I’d say about 2 hours from here (depending on I-95 traffic of course). I used to work in West Chester, PA, which is about 15 minutes away from Wilmington, so I know the area pretty well. You could actually ride along with me and my fan club (my wife) if you’d like. It is a hell of a lot closer to us than Bristol. Let me know what you think.
[quote]novaeer wrote:
maraudermeat wrote:
I’ll give it a look.
how far is that from here??
thanks!!
meat
New Castle is right outside of Wilmington, so I’d say about 2 hours from here (depending on I-95 traffic of course). I used to work in West Chester, PA, which is about 15 minutes away from Wilmington, so I know the area pretty well. You could actually ride along with me and my fan club (my wife) if you’d like. It is a hell of a lot closer to us than Bristol. Let me know what you think.[/quote]
Hey, I live in Wilmington! When/where is this meet or is there a website? I don’t think I could be competing but I’d love to stop by and do some learning and cheer you guys on.
[quote]jtrinsey wrote:
Hey, I live in Wilmington! When/where is this meet or is there a website? I don’t think I could be competing but I’d love to stop by and do some learning and cheer you guys on.[/quote]
Damn, small world. I used to work right next to US-202 in WC (actually West Goshen township to be exact). I miss the days of driving by WCU’s campus on a warm spring day, when the co-eds would shed their winter layers for more revealing attire. Sigh, I feel old.
Whereabouts in Wilmington are you? If you’re interested in coming to the meet the address is: The Training Center (great name, I know) @ #807 Churchman’s Center, Rt 273 and Churchman’s Road, New Castle, DE. I went to a meet there in April - great atmosphere, really loud music and super-nice people.
Edit: forgot to add that it will be Sept 15th starts around 10 a.m.