[quote]Modi wrote:
Good looking photos Phill. Looking lean at 242. How heavy was that tire?[/quote]
Thanks,
It was only a 600 but a damn hard 600 it was a tall S.O.B making the leverage hell and it wasnt as wide My 700 is easier in comparison
Phill
[quote]Modi wrote:
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
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.[/quote]
Caps mainly I then added cod liver oil just a tsp for the vit D but dropped it. I just pop 3 - 4 caps with every feeding.
Im sure the time off will do you some good as well
Phill
[quote]skidmark wrote:
Looking lean and mean Phill! Think you’ll compete at higher weight in the future? Looks like your frame could handle it pretty easily…[/quote]
Yes I think I will Im sitting roughly 250 now and will be in the 232-265 class just looking to keep adding strength and size. The hard part is adding the weight and the conditioning its a balancing act for sure. Id eventually like to be 265-270 and not sloppy. I just dont think Id be competitive at the 231 class in the long run with my frame
Phill
[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]
you said “Anal” three times…
meat
[quote]skidmark wrote:
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.
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? [/quote]
No problem. I’ll attach it in a PM if that’s possible.
Damn fine work again
Phill
[quote]Modi wrote:
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.[/quote]
[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]
Hell im the same way have every w/o saved listed. I have a PR sheet with every variation and rep PR just squats I have about 20 different PR’s always gives you something to aim for.
Im not all high tech with the spread sheet but works well just write the exercise, load rep and date of PR under the category needed. squat, DL, pressing, or other for events etc.
I havent gone as far as saving rep work / assistance stuff like rows chins etc.
Phill
[quote]Modi wrote:
…
No problem. I’ll attach it in a PM if that’s possible.[/quote]
My profile is open to the world and you’re in my buddy list. looking forward to seeing the layout. Thanks!
edit: Ah - forgot there could be a problem with attachments.
[quote]Modi wrote:
skidmark wrote:
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.
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?
No problem. I’ll attach it in a PM if that’s possible.[/quote]
Please send me a copy as well Modi, I might as well get my whore sheet from the master.
Not sure if you can PM excel files though… If it doesn’t work I’ll PM you my email
thanks man
Great pictures Phill! Looks like a great time!
[quote]skidmark wrote:
Modi wrote:
…
No problem. I’ll attach it in a PM if that’s possible.
My profile is open to the world and you’re in my buddy list. looking forward to seeing the layout. Thanks!
edit: Ah - forgot there could be a problem with attachments.[/quote]
I sent it both ways, hope it works. (PR +2 methods)
[quote]Kalle wrote:
Modi wrote:
skidmark wrote:
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.
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?
No problem. I’ll attach it in a PM if that’s possible.
Please send me a copy as well Modi, I might as well get my whore sheet from the master.
Not sure if you can PM excel files though… If it doesn’t work I’ll PM you my email
thanks man[/quote]
No problem. I sent it via PM. If that doesn’t work, PM me your e-mail and I’ll send it that way.
Monday, 9/10/2007: ME Bench
A. Pin Press - Chest Level
135 x 8
175 x 5
185 x 1
195 x 1
205 x 1
210 x 0
185 x 3 (PR +10 lb)
B. Chest-Supported Row
115 x 4 sets x 8 reps
C. Dumbbell Supination Curl
50 x 4 sets x 8 reps (PR +5 lb)
D. Lean-Away Lateral Raise
30 x 4 sets x 8 reps
E. Standing Dumbbell External Rotation
15 x 4 sets x 12 reps
Starting this week, my work schedule is changed a little bit and I’ll be waking up at 5am to go to work. Today is the first day and I’m not quite used to the new schedule. I was awake, not sleepy tired, but just not very “up” during today’s session. I felt a little dizzy like I’m constantly out of oxygen the whole time.
I felt okay during my pin press and I was hoping to sneak in a 5 lb PR and go on to the next exercise. My 205 which matched my PR last week was smooth, not quite easy, but not a total grind. I thought I’d try my luck and go for 210 anyway. Boy, what a difference that 5 lb made! I only got it a couple of inches off of the pin and couldn’t go anymore. So, instead of going for a max in singles, I ended up pressing a triple with 185 which is a 10 lb PR for triples.
Oh well, I’ll get that 210, maybe even 215 next week, when I get used to waking up so early. I can’t wait 'til I can press 2 plates. I’m getting close!
[quote]Modi wrote:
I sent it both ways, hope it works. (PR +2 methods) ;)[/quote]
Don’t forget to write this PR down too, Modi! You wouldn’t wanna miss whoring any of your PRs!
[quote]Phill wrote:
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.
Hell im the same way have every w/o saved listed. I have a PR sheet with every variation and rep PR just squats I have about 20 different PR’s always gives you something to aim for.
Im not all high tech with the spread sheet but works well just write the exercise, load rep and date of PR under the category needed. squat, DL, pressing, or other for events etc.
I havent gone as far as saving rep work / assistance stuff like rows chins etc.
Phill
[/quote]
Yeah, I list just about everything.
I used to track prehab stuff, but decided that I didn’t want to crank on those exercises, so I log them in my workouts, but I don’t track my PR’s, and just progress them as needed.
9/10/07 KOME Upper
A)KOME Flat DB Bench
20 x 5
40 x 3
60 x 3
80 x 3
100 x 3
115 x 3
130 x 6, 6, 5 (PR for volume at this weight)
Man, pressing is going so well. I was thinking “I’ll see if I can get 6 for the first set” and ended up thinking I might get 3 sets of 6. Maybe next time
B1)Single-Arm Chest-Supported H.S. Iso Row=170 x 6 x 4
B2)Seated H.S. Incline Iso-Press=250 x 6 x 4
C1)Pulldown Abs=123.5 x 10 x 3
C2)Bent-Over Rear Delt Fly=30 x 10 x 3
[quote]jthsiao wrote:
Monday, 9/10/2007: ME Bench
A. Pin Press - Chest Level
205 x 1
210 x 0
185 x 3 (PR +10 lb)
C. Dumbbell Supination Curl
50 x 4 sets x 8 reps (PR +5 lb)
I felt okay during my pin press and I was hoping to sneak in a 5 lb PR and go on to the next exercise. My 205 which matched my PR last week was smooth, not quite easy, but not a total grind. I thought I’d try my luck and go for 210 anyway. Boy, what a difference that 5 lb made! I only got it a couple of inches off of the pin and couldn’t go anymore. So, instead of going for a max in singles, I ended up pressing a triple with 185 which is a 10 lb PR for triples.
Oh well, I’ll get that 210, maybe even 215 next week, when I get used to waking up so early. I can’t wait 'til I can press 2 plates. I’m getting close![/quote]
Nice job on the PR’s, but why not skip the 205 which you’ve already hit and just go right for the 210. I’d bet that if you hadn’t wasted some energy on the 205 then you would have gotten 210.
In general I don’t try to tie PR’s, and if you are going for a new PR, you don’t really need/want to hit anything over 90% beforehand. If you get your PR then you can always drop the weight and take a couple of sets over 90% later, but if you do it the other way around, you’ll be spent for your heavy stuff.
Just my .02…Great job regardless.
[quote]Norweige wrote:
9/10/07 KOME Upper
A)KOME Flat DB Bench
20 x 5
40 x 3
60 x 3
80 x 3
100 x 3
115 x 3
130 x 6, 6, 5 (PR for volume at this weight)
Man, pressing is going so well. I was thinking “I’ll see if I can get 6 for the first set” and ended up thinking I might get 3 sets of 6. Maybe next time
B1)Single-Arm Chest-Supported H.S. Iso Row=170 x 6 x 4
B2)Seated H.S. Incline Iso-Press=250 x 6 x 4
C1)Pulldown Abs=123.5 x 10 x 3
C2)Bent-Over Rear Delt Fly=30 x 10 x 3[/quote]
Nice job Norweige.
For a minute, I had forgotten what KOME was and I missed the DB part, so I’m looking at the numbers thinking, man that must be a tough Press variation because I know he can press a hell of a lot more than that. Then my second thought was, oh great now he’s posting in kg’s.
Always helps to read all the words in a sentence before processing them. Nice work!
[quote]maraudermeat wrote:
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
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
[/quote]
Thanks for the words, meat. I’ll do them…including a day off b/t ME days (as much as I’m frothing at the bit right now in anticipation).
Would you then take a day off between ME Upper and DE lower?
AD
[quote]Modi wrote:
jthsiao wrote:
Monday, 9/10/2007: ME Bench
A. Pin Press - Chest Level
205 x 1
210 x 0
185 x 3 (PR +10 lb)
C. Dumbbell Supination Curl
50 x 4 sets x 8 reps (PR +5 lb)
I felt okay during my pin press and I was hoping to sneak in a 5 lb PR and go on to the next exercise. My 205 which matched my PR last week was smooth, not quite easy, but not a total grind. I thought I’d try my luck and go for 210 anyway. Boy, what a difference that 5 lb made! I only got it a couple of inches off of the pin and couldn’t go anymore. So, instead of going for a max in singles, I ended up pressing a triple with 185 which is a 10 lb PR for triples.
Oh well, I’ll get that 210, maybe even 215 next week, when I get used to waking up so early. I can’t wait 'til I can press 2 plates. I’m getting close!
Nice job on the PR’s, but why not skip the 205 which you’ve already hit and just go right for the 210. I’d bet that if you hadn’t wasted some energy on the 205 then you would have gotten 210.
In general I don’t try to tie PR’s, and if you are going for a new PR, you don’t really need/want to hit anything over 90% beforehand. If you get your PR then you can always drop the weight and take a couple of sets over 90% later, but if you do it the other way around, you’ll be spent for your heavy stuff.
Just my .02…Great job regardless.[/quote]
I agree great PR but if you know your going for a load PR skip the old one thats so close and get that shit
Phill