Bench: New set-up, alot tighter, and I can actually FEEL MY CHEST!!! YAY!!!
130x3
150x3
165x3 <---- could have gotten 4 or 5, but had no spotter
135x12
Unilateral HS Incline:
60x6
70x6
80x6
Smith Machine Side Rows: Saw these in a Brandon Curry video, hits the medial delt well
barx6
10psx6
25psx6
Shrugs:
275x4
315x4
355x2
225x15
OH ExtensionL
50x8
70x10
pushdowns and face pulls for teh pumpzz
I want to go up on bench SOOOOO bad! I was happy that for the first time ever I benched, and I actually felt stable, AND it was all chest, but like I want my bench to go up the same way the rest of my lifts are. I saw some dude benching 315 today for a double, and I shed a tear, knowing how far away that was for me…
Pull w/o is in a few hours, but was hoping yall would look over my diet, give me some pointers please. Eating at aroung maintence, maybe a hair above. Just want to increase my strength before I try another huge jump in BW. I’m a IF’er, so I eat in an 8 hour window, though for this ‘maintain-r-gain’ phase, I sometimes extend it to 9 or 10 out of convience. So diet:
Meal 1: Spidey Stir Fry (1.5 brown rice, 4 organic egs scramble, 7-8oz chicken/pork, soy sauce)
Pre workout: .5 cup oats, 50g whey, tbsp VCO
During wo: water/kool aid/tea/crystal light
Post Workout: Spidey Shake (2 cups skim milk, tbsp VCO, 1.5 cup oats, 1 organic banana, 50g whey)
Later: Cup of fiberous cereal mixed in 50g whey and 1 tbsp VCO
Night cap: 1 cup of cottage cheese
I drink a few glasses of sweet tea in there too
Right now, I’m eating roughly 3000 calories, with me getting 250-270g protein a day. Any suggestions???
Pull w/o is in a few hours, but was hoping yall would look over my diet, give me some pointers please. Eating at aroung maintence, maybe a hair above. Just want to increase my strength before I try another huge jump in BW. I’m a IF’er, so I eat in an 8 hour window, though for this ‘maintain-r-gain’ phase, I sometimes extend it to 9 or 10 out of convience. So diet:
Meal 1: Spidey Stir Fry (1.5 brown rice, 4 organic egs scramble, 7-8oz chicken/pork, soy sauce)
Pre workout: .5 cup oats, 50g whey, tbsp VCO
During wo: water/kool aid/tea/crystal light
Post Workout: Spidey Shake (2 cups skim milk, tbsp VCO, 1.5 cup oats, 1 organic banana, 50g whey)
Later: Cup of fiberous cereal mixed in 50g whey and 1 tbsp VCO
Night cap: 1 cup of cottage cheese
I drink a few glasses of sweet tea in there too
Right now, I’m eating roughly 3000 calories, with me getting 250-270g protein a day. Any suggestions???
[quote]Spidey22 wrote:
Right now, I’m eating roughly 3000 calories, with me getting 250-270g protein a day. Any suggestions???[/quote]
^^Hows that working out for you? What are your carbs and fats sitting at?
ahhhh I see what you meant about your numbers. So what are you using as your max’s? You’re using 90% of your actual 1RM and basing your percentages off of that right?
Spidey stir fry sounds great! I might have to try make a bird version!
Dont drink tea during your workout, it doesnt sound right.
For your post workout shake, use 2 scoops of whey and water, and then eat the banana. It will save you a lot of mucking around.
I would like to see you replace the fibrous cereal with a meal of steak, sweet potato and brocholli.
Add real peanut butter and almonds to your cottage cheese.
Dont drink sweetened tea. Instead drink unsweetened green tea. It will take a week to get used to it, but then there is no turning back!
BirdMan!: Thanks for the suggestions. THe fibrous cereal is temporary, because due to some finacial situations, I’ve been low on funds. I’m going to try and start ading more ‘real’ food to my diet. Why dont you like my Mega Spidey Shake??? lol. I’ve never tried the natty PB with cottage cheese, that sounds gross, but Ill give it a try.
And finally… I HATE green tea. And I make sweet tea EVERY day. I know its probably bad for me, but its really my only ‘non-healthy’ food I eat. WHat do you usually eat???
breakfast; oats with blueberries and3 poached eggs on sourdough toast. green tea.
11am; salmon and rice. coffee.
2pm: protein shake, and some nuts.
5pm; preworkout meal; coffee and jelly on toast
6pm; postworkout meal; protein shake and creating.
7pm dinner(whatever I can get, usually meat with some carb source and veggies)
930pm; “Bird seed mix”; cottage cheese mixed with a handful of almonds and 2 tablespoons of peanut butter.
Squats: Felt good today, but I lean forward wayyy to much
170x3
195x3
225x5 ← was suppose to do 220, said fuck it though. Probably could have gotten 6, but let 1 in the tank
185x10
Front V-Squat: Would like to replace these with soething different, idk what though
1pps+20x6
1pps+35x6
2pps+20x8
HS Single Leg Curls:
75x8
85x8
95x11
Abs
Good workout, liked it, wish i could think of something better then the V-squats, I just dont like them
Birdy: I dont know your portions, but personally, that doesnt seem like I’d ever feel full on that. lol. And, I dont care for half of that stuff. But different strokes for different folks, obviously its working for you. I will try to reduce my sweet tea intake though, so thanks for that tidbit bro!
What are V squats? Why dont you replace them with bulgarian split squats or lunges? Does your program allow you to do RDLs on leg day?
As for my portions. Lets just say lots. For example, oats is usually about 2 cups and I then eat 3-4 eggs,
How many times have you tried green tea? Some varities taste better than others. If there is one legacy Im going to leave behind here, it is for you to stop drinking that sweet tea. Stop been a pussy.
And what is it with americans and sweet tea?? It is very uncommon in Australia for someone to make sweet tea and drink it throughout the day.
Bird: I use to LOVE Bulgarian Split squats, but sadly they do nothing but make my ass grow comically large, so for BBing they arent the best. And I can make no promises to REMOVE sweet tea, but definatly cut it down to a glass a day/ Deal??
Fuck you day: 9/23/11
Tried to go in and OHP, but my left shouler was just not feeling it, so I had to stop that. Did some DB incline, but just felt like shit. I felt tired, but not sleepy, so I really dont know whats up. But I tried SEATED OHP, and wow, I LOVED those. Not a bit of pain in my shoulder, so I’m def switching them out. Did a handful of those to get form down, then finished off with dips, and left. Not a good workout day for whatever reason, but at least I fixed my OHP problem for now
Still feeling shitty today, dont care, still getting my swole on
Legs 2: 9/25/11
Front Squats: Seemed to have found my ‘power groove’ with these
130x3
150x3
165x6
135x10
Sumo Leg Press: Got bitched at for ‘being loud’ with these, weight kept hitting the bumper
4ppsx6
5ppsx6
6ppsx8
Seated Leg Curls: I wantz de hyoogge hamhawks
90x8
110x8
130x12
Abs
I’m def either super allergy-congested, depressed, sick, or a combo of the three. I’m never hungry when I feel like this, so I’ve been like combining my shakes all into one like ginormous shake postworkout, and I think I might just keep it like that. Seems to give me less of like a ‘food baby’ later in the day. Regardless, happy with setting alot of PR’s while not 100%, makes me excited for my ‘1’ week starting Tuesday, though tmrw will be a much need day off
Im officially off T-Nation duties, but Im just stopping in to see how its going. Good work.
Maybe add some dB benching after your barbell work to get the swole going, and maybe help with the progression.
Remember to keep an eye on your shoulder health as your pressing numbers go up. I suggest wall hand stand holds a few times a week.
Why you leaving T-Nation bro?? Thanks, I DB press on my second Push day of the week, I figured some flyes would ‘fully’ develop my chest if I’m already pressing 2x a week. And shoulder health has always been an issue with me, but I have never heard the wall handstand thing. lol
I’m thinking about dropping the IF, at least right now while I’m trying to gain some strength and hopefully muscle. Doing so after reading somethings by Layne Norton, talking about 4 big meals spaced 4-5 hours apart was a optimal. I just know IF worked well at getting this lean, I almost feel like anything else is going to make my love handles pop back up again. lol
Chins: Tried these supinated, did not like, been stalling on these so Ill up the rep range next week
Bwx4
+20x4
+35x5
BWx8
Meadows Rows:
55x6
80x6
100x12
Cross Body Curls: Did these in reverse order, more sets to failure, worked grip more then bi’s though
65’sx12
55’sx10
45’sx12
EZ Bar Curls: dead arms at this point
75x8
85x8
95x7
Parillo Calves: These rape me like no other
1p+35psx20+30
1ppsx20 <— Deep stretch, double pop at the top
Good workout. Was looking back at some old pictures, saw a pic from last year when I was doing Big Beyond Belief, and someone pointed out how much bigger and fuller my arms were then. That was the period in time when I got stretch marks on my Biceps, and working a few sets to failure 3x a week really seemed to spark growth in my arms and not much else (relatively). MODOK and C_C have talked about the frequency of training arms, I realize since going to a push/pull/legs routine for the last 6 months, my arms proportionally are alot smaller. SO I’ve been thinking, maybe is I changed up my routine, to somethig like Chest/Shoulders/Calves, Back/Tri’s/Bi’s, Legs/Abs, Repeat, I’d still be able to 5/3/1 my main lifts, and gets some extra stimulation for arms. Good Idea?? Or I could start taking more sets to failure for arms on my current routine… I sound like such a tool wanting big arms, but literally my ‘weakest’ points are chest and arms, which are like the stereotypical ‘i workout’ bodyparts, so it always irks me. lol
Why would you be a tool for wanting big arms? If you are interested in bodybuilding, that’s definitely something valid. Big arms look sweet, anyways.
I can’t really give you much advice on arm training since my arms still blow elephant peen, but all I would say is get creative, and don’t be afraid to push the envelope for periods of time. Like maybe train arms once a week, brutally heavy, low reps for a couple weeks, then train arms every other day, medium reps, then maybe a few weeks of that, 3-4 weeks of high volume, high frequency.
I dunno man, just ideas. I’m still figuring it out myself. If you’re eating enough, seems the more volume and frequency, the better.
If you feel like IF’ing on the daily is hampering gains, then maybe back off it. Or only IF on off days? Just a thought. Then however many days off from the gym you take a week (1-3?), it will give you a chance to improve your insulin sensitivity. I will likely try that when I’m gaining again.
