Good looking photos Phill. Looking lean at 242. How heavy was that tire?
[quote]Phill wrote:
Modi wrote:
Carnak wrote:
Modi wrote:
I haven’t tried that yet. I have been taking Barlean’s Fish Oil regularly for about a year, and I just got some Flameout last week. I have been taking the Flameout for about a week now, so I’m waiting to see if that helps.
I thought I read an article that said the body simply digested either glucosamine or chondroitin (not sure which one), and therefore it wasn’t as effective as once believed. Are you still taking it? If it’s effective, I’d be happy to try it. What brand were you taking? Also, if anyone else knows anything about it’s effectiveness, I’d be curious to hear.
Yep still taking it. I use Vitamin Shoppe brand “Glucosamine & Chondroitin with MSM”. I haven’t read anything on it recently, but what I did read before I started taking it seemed like there wasn’t really definitive proof either way. Not sure if I experienced a placebo effect or not, but it did seem to help. It’s cheap enough that I still take it regardless 
I was taking 6g of fish oil and I upped to 15g about 2 weeks ago. That has noticeably increased my skin quality. I haven’t tried to mega-dose yet, but that was something people said could knock out joint issues if you do 25g+ for a month. There was a good thread about it around here somewhere.
Thanks, I’ll probably stick with the Flameout alone for one more week to give it a chance to kick in, and then try the Glucosamine & Chondroitin with MSM to see if that helps. I hate to add multiple supplements at the same time because then you never know what is helping and what isn’t.
I agree best thing I ever did for joints etc was high dose Fish oils. I average roughly 25 g a day was up to 35-40 but replaced a nice chunk with Flameout and saw improved joints etc even at the lower total dose
I also like your not just dumping supp after supp but one at a time finding what works top damn many ppl just go nuts then never no what to blame for a bad reaction or positive results
Phill[/quote]
Phill, were you taking liquid or capsules? Shit, I’d hate to add another 30+ pills to my daily list of supplements. I had been only taking 4 fish oil capsules a day (assuming they are 1g each, but I don’t have the bottle in front of me). I added 4 Flameouts to that, and I will continue with that for the rest of the week.
I’m not taking any supps at all next week since I’m going to be overseas, and I don’t feel like dragging all my stuff through customs. Maybe 10 days off will help the joints, but I’d like to get a couple of easy lifts in just for maintenance. We’ll see.
Lookin mean Phill.
[quote]Modi wrote:
Good looking photos Phill. Looking lean at 242. How heavy was that tire?[/quote]
Phill’s a Sexy Bitch!!! He’s definitely gettting ready for some runway modeling with that tan and vascularity.
pics are awesome!! looking strong!!
meat
[quote]Carnak wrote:
Lookin mean Phill.[/quote]
that’s Blue Steel…
meat
Awesome pics Phill. Looking ripped for 240.
Today was my first day:
ME Lower:
Trad Deadlifts:
bar x20
60kg x10
100kg x5x2
120kg x5
140kg x3
160kg x0 (I had a balance problem because it went up a little too easily…I had to take a step forward while holding the bar at mid-thigh. I did the next attempt immediately afterward)
160kg x1 (no problem)
170kg x1 (easier than I expected)
180kg x1 (PR!! A grinder. Previous PR was 170kg)
185kg x0
162.2kg x3 (#3 was a grinder)
Total volume is 4116.6kg (9 075.54949 pounds)
The PR was nice although it’s 4 wheels in KG, but it’s only about 397 lbs. Still short of the traditional 4 wheels. grrrr…
Good Mornings:
1x10@60kg
1x10@65 kg
1x10@70 kg
wasn’t sure where to start with these, as I normally did them in the under 5 range. It seems that the 70kg is where I want to be at…it was a VERY hard set to finish.
Incline Leg Presses:
1x10@110kg (way too easy)
1x10@130kg (same)
1x10@140kg (not too bad)
1x10@160kg (hard)
Same as above (good mornings). It seems that 160 is the weight I should start with.
Standing cable crunches:
2x12@5 down (I think it was 25kg)
2x12@6 down (I think it was 30 Kg)
The cable stack was impossible to use (no place to stand against without interfering with the weights themselves), so I took the bar off ofthe lat pulldown, and stood between the seat and the leg brace and used the lat pulldown machine. Set 4 at 10-12 was a major “groaner.”
Standing Calf rasies
1x12@full stack (easy)
1x12@full stack +10kg (middle)
2x12@full stack +20kg (good weight)
Any opinions (other than pointing out how weak I am…but that is why I want to train in this style) on anything (volume, whatever) is more than welcome.
Afterall, this is my first attempt at this.
Tomorrow is ME Upper…I’m looking forward to it.
AD
Cool photos Phill, looking jacked!
push your head through on the damn log though 
[quote]AlphaDragon wrote:
Awesome pics Phill. Looking ripped for 240.
Today was my first day:
ME Lower:
Trad Deadlifts:
bar x20
60kg x10
100kg x5x2
120kg x5
140kg x3
160kg x0 (I had a balance problem because it went up a little too easily…I had to take a step forward while holding the bar at mid-thigh. I did the next attempt immediately afterward)
160kg x1 (no problem)
170kg x1 (easier than I expected)
180kg x1 (PR!! A grinder. Previous PR was 170kg)
185kg x0
162.2kg x3 (#3 was a grinder)
Total volume is 4116.6kg (9 075.54949 pounds)
The PR was nice although it’s 4 wheels in KG, but it’s only about 397 lbs. Still short of the traditional 4 wheels. grrrr…
Good Mornings:
1x10@60kg
1x10@65 kg
1x10@70 kg
wasn’t sure where to start with these, as I normally did them in the under 5 range. It seems that the 70kg is where I want to be at…it was a VERY hard set to finish.
Incline Leg Presses:
1x10@110kg (way too easy)
1x10@130kg (same)
1x10@140kg (not too bad)
1x10@160kg (hard)
Same as above (good mornings). It seems that 160 is the weight I should start with.
Standing cable crunches:
2x12@5 down (I think it was 25kg)
2x12@6 down (I think it was 30 Kg)
The cable stack was impossible to use (no place to stand against without interfering with the weights themselves), so I took the bar off ofthe lat pulldown, and stood between the seat and the leg brace and used the lat pulldown machine. Set 4 at 10-12 was a major “groaner.”
Standing Calf rasies
1x12@full stack (easy)
1x12@full stack +10kg (middle)
2x12@full stack +20kg (good weight)
Any opinions (other than pointing out how weak I am…but that is why I want to train in this style) on anything (volume, whatever) is more than welcome.
Afterall, this is my first attempt at this.
Tomorrow is ME Upper…I’m looking forward to it.
AD[/quote]
Doesn’t look too bad. my only suggestions would be that now that you have an idea of what your max is, hit a PR and then be happy with that. Don’t go for another one. Missing big lifts becomes a bad habit. be happy with the 5 lb PR each week. After you hit a PR you can then drop back and hit a rep PR with a lower weight.
Also I would have made my squat variation the second ME. Good morning can be good ME’s but you had just done deads. I would save the good morning for an accessory lift for the day. For both ME’s work up to at least a heavy 3 to 5 repper. the set’s of 10 are good for RE days or accessory work after the ME stuff.
other than that… it looks fine. hit it really hard and heavy on the two ME’s and then if you want, throw in some accessory work.
Bring on the upper ME day. speaking of which… I need at least a day between my ME days.
meat
Looking lean and mean Phill! Think you’ll compete at higher weight in the future? Looks like your frame could handle it pretty easily…
Guys, I’m having trouble deciding on what I want to do for ME today. I know I want to do front squats as my first exercise. I was going to do good mornings as well. Would it be too much to do deficit deads also? Squats first, then deads, then GMs, then abs, then done. Also, we don’t have a platform at my gym. Is it safe to do deficit deads while standing on a couple of plates?
[quote]Carnak wrote:
Guys, I’m having trouble deciding on what I want to do for ME today. I know I want to do front squats as my first exercise. I was going to do good mornings as well. Would it be too much to do deficit deads also? Squats first, then deads, then GMs, then abs, then done. Also, we don’t have a platform at my gym. Is it safe to do deficit deads while standing on a couple of plates?[/quote]
That sounds like something I’d do, so yes it’s probably a bit much, unless you go lower on the weight for GM’s and hit them for higher reps. If you go heavy on all 3, then you’ll know it tomorrow.
09/10/07 - Lower (ME)
A) 14" Box Squat
barx10
135x5
135x5
225x5
315x3
365x2 (2 rep PR +10lbs)
410x1 (PR +5lbs)
385x2 (2 rep PR +30lbs)
B) Narrow Stance GM’s (Strict)
135x8
185x5
225x5
C) DB 45 Degree Hyper Extensions
BWx10
+60x10
+75x10
+90x10
+90x10
+90x10
D) Weighted Russian Twists
+35x12
+35x10
+35x10
+35x10
Box Squats felt good today. I didn’t realize my old 2 rep PR was 355x2, so I broke that by accident. 410 went up nicely for a 5lb PR. I was going to hit 385x1 for two sets, but since the first one went up so well, I took another 2 rep PR. Good stuff today.
GM’s felt alright, but still have a little soreness from Friday’s session, so I took it a little easy.
Weighted Hypers felt easy today, I’ll probably start using 2 DB’s so I can go up in weight on these in the future.
Edit
GPP 15 minute run with my dog. Very Slow. I feel like I was a better runner at 220 than at 250. I haven’t been running at all lately, in an effort to recover from Lower days, but cardio is sucking hard right now. Time to do something about it.
Good work Modi,
How do you keep such good track of what all your PR’s are?
[quote]Carnak wrote:
Is it safe to do deficit deads while standing on a couple of plates?[/quote]
I’d imagine that that’ll be fine. Or, you can use aerobic steps. I use those (just the top aerobic platform, none of the extra supports) to get a couple inches of a deficit and so far, they’re holding up well (170 + ~385) and no bending yet.
[quote]Kalle wrote:
Good work Modi,
How do you keep such good track of what all your PR’s are?[/quote]
It’s the only way to reach true whoredom. It’s like when guys sit around bragging about how many women they’ve been with, but can’t remember all their names. How do you know they aren’t just making that shit up?
Seriously though, I’m a bit anal with my workouts, keeping a thorough log is one thing that motivates me to keep pushing hard. I have a spreadsheet that I made and fill in the exercises for each 3-5 week cycle, with planned deloads.
Then I have another one where I list all of my exercises in one column and have separate columns for 1RM,2RM…12RM, 3x3,5x5 and a High Rep Column.
Whenever I break a PR I update the spreadsheet. To be even more anal, I group the main exercise with all the accessory/supp exercises. So Bench Press and all it’s variations are listed together, then there is a section for Squat and all it’s variations and a section for DL’s and it’s variations.
I told you, it’s all very anal.
[quote]Modi wrote:
It’s the only way to reach true whoredom. It’s like when guys sit around bragging about how many women they’ve been with, but can’t remember all their names. How do you know they aren’t just making that shit up?
[/quote]
Exactly! That’s why I have a little book of all my “conquests”, complete with name, date, location, duration, positions tried, and my own personal rating of the experience. Then, I can remember each encounter with perfect recollection and set new PRs. Um, yeah…
[quote]Modi wrote:
I told you, it’s all very anal.[/quote]
Yes! I concur! That’s exactly how I like my whores!
[quote]jthsiao wrote:
Modi wrote:
I told you, it’s all very anal.
Yes! I concur! That’s exactly how I like my whores![/quote]
Nice work, a little ‘fudge-sicle’ innuendo.
[quote]novaeer wrote:
jthsiao wrote:
Modi wrote:
I told you, it’s all very anal.
Yes! I concur! That’s exactly how I like my whores!
Nice work, a little ‘fudge-sicle’ innuendo.[/quote]
I thought that one might slip under the radar. Nice to see that we all think alike.
2007-9-10
DE/RE Lower
Power Cleans (1st from floor,2nd from hang)
125x5
155x2,2
185 12x2 (raise weight)
Front Squat
185 3x6 (8’s next time)
Rev lunges (right leg only)
155 3x6
JM Press
165 3x6
BB curls
105 2x7
Notes: I suck at front squats, but I like what they do for the quads. These’ll get better once I figure out where my feet need to go.
The fronts of my legs seem to be straining to stabilize against the backside when I back squat deep (-ish), so I’m bringing 'em up on RE day. Lunges are to correct the bilateral imbalance I seem to have going in the posterior chain.
Chosen poundages are all “feel-up” weight. Haven’t done these movements in a while. Felt lightish, yet awkward (cleans very much so). Will go heavier soon, once the CNS is trained up on the movement patterns.
[quote]Modi wrote:
Kalle wrote:
Good work Modi,
How do you keep such good track of what all your PR’s are?
It’s the only way to reach true whoredom. It’s like when guys sit around bragging about how many women they’ve been with, but can’t remember all their names. How do you know they aren’t just making that shit up?
Seriously though, I’m a bit anal with my workouts, keeping a thorough log is one thing that motivates me to keep pushing hard. I have a spreadsheet that I made and fill in the exercises for each 3-5 week cycle, with planned deloads.
Then I have another one where I list all of my exercises in one column and have separate columns for 1RM,2RM…12RM, 3x3,5x5 and a High Rep Column.
Whenever I break a PR I update the spreadsheet. To be even more anal, I group the main exercise with all the accessory/supp exercises. So Bench Press and all it’s variations are listed together, then there is a section for Squat and all it’s variations and a section for DL’s and it’s variations.
I told you, it’s all very anal.[/quote]
On the contrary - that sounds pretty cool. I’ve wanted to do something similar, as I’ve gotten rep or weight PR’s in the past but not realized it until much later and only after feeling dusted, busted and disgusted at what I thought was poor performance. Confusing some movements with others and what not. Would you feel like sharing a blank copy of that?