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Personal Journals discussion on F = m.a., within the Members Section; Originally Posted by Eric3237 Really, they're like Chucks? Because chucks are getting a bit expensive for what they are. Yeah. ...


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Old 02-09-2008, 12:43 PM   #91
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Originally Posted by Eric3237 View Post
Really, they're like Chucks? Because chucks are getting a bit expensive for what they are.

Yeah. Great progress on the pullups.
yeah they're like chucks. i bought mine in bombay for $30.

thanks...im happy with pull-ups now
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Old 02-10-2008, 02:16 PM   #92
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Deadlift Day
Cycle 6


Overall Impression:
my eating habits are atrocious! so, im guessing that i mostly undereat 99% of the time but over the course of friday and saturday this is what ive managed to gulp down (and its not all healthy - infact, barely anything is healthy for me):
3 16 oz steaks
3 tubs of ice cream
2 huge servings of chips and queso
sushi
2 cheese quesadillas
jeez...i need to stop eating so much utter junk!

as for today's workout, i think it went well. its still a back-off week so deads were not done with high volume at all. i also took a whole bunch of videos.
The Workout:
Deadlifts
- 270 lbs x 5 reps
today was a back-off day. got in everything nice and easy.

Bulgarian Squats
- 50 lbs x 10 reps x 2 sets

Glute Ham Raises
- BW x 10 reps x 2 sets
- BW x 8 reps x 1 set

Ab Work
- Hanging Leg Raises = BW x 15 reps x 2 sets
- Front Plate Squats = 25 lbs x 10 reps x 2 sets

Grip Work
- Wrist Roller work with 25 lbs

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Old 02-10-2008, 02:18 PM   #93
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ok video time.

Deadlifts 275 x 5:


Bulgarian Squats 50 x 10:


Glute Ham Raises:


Hanging Leg Raises:


Front Plate Squats:


cheers
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Old 02-10-2008, 04:04 PM   #94
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I wish you the best of luck on your gains, after all were all in the same boat.
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Old 02-11-2008, 07:25 AM   #95
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I wish you the best of luck on your gains, after all were all in the same boat.
thank you and good luck to you too
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Old 02-11-2008, 09:03 AM   #96
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So much for working the deadlift back up...

The positioning is better on deads. Better reps. Again, I wonder if you are trying to keep your knees behind the bar. Don't. You have longish shins from what I can see so your knees are going to end up over the bar. If you try to keep them back then you put the hips back. But what you want is to keep the hips as close to the bar as possible. That will bring your chest/ back angle up so that your chest is higher than your butt. It's not about butt up butt down although that can be a good queue (you are beyond that) It's about following the setup points and that will produce the proper geometry. So we're talking subtle points of position not gross body qeues like do this or that with your butt.

1. Bar close in or touching shins.
2. Back arched and chest up
3. Shoulders forward of bar
4. Hips close to bar with bar lined up with scapula

Heres a trick. Although I said you don't need backoffs...

After you finish your next dead workout put 50 percent of max on the bar. You will use this to do some doubles or triples to get your positioning more dialed in..NO high reps.

This way you will be using a weight that you can get perfect form on but you will be a bit tired so that you can really feel when you get that perfect setup. And you should be able to feel that.

On the bulgarians you still have a forward torso. Still. You shouldn't raise the weight until you can get the torso up. Also you should work on getting a little bit more ROM..go a little lower...before raising the weights. If you want to separate it into lower rep sets do that if it will help you get it down.

You can rest before doing the static on the GHR's...so that you can get the most out of it. Once you get more time on it then you can go back to trying it straight at the end. This is not DC stuff where you just want to add work. The idea is actually to increase local musular endurance.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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Old 02-11-2008, 08:11 PM   #97
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^^ alright sir
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Old 02-11-2008, 08:13 PM   #98
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Military Press Day
Cycle 6


Overall Impression:
so...i am back to standing barbell military presses. finally. lots to talk about today's workout.

firstly, i worked out in the evening today. i had had only 1 meal prior to this. that meal consisted of a sandwich with roast beef, plenty of red wine vinegar and half a pound of tofu on the side. thats all. i also slept for 4 hours last night. i was NOT expecting to bring my "A" game to the gym. far from it. but, i was pleasantly surprised...

weighed in at 173 lbs today.
The Workout:
Standing Barbell Military Press
- bar x 15 reps
- 95 lbs x 6 reps
- 125 lbs x 4 reps
- 135 lbs x 2 reps
- 145 lbs x 1 rep
- 155 lbs x 1 rep (old PR)
- 160 lbs x 1 rep (New PR)
- 145 lbs x 1 rep x 5 sets
So, i set a brand new PR today. rest intervals from 95 to 135 were timed in at 2 minutes. from 135 to 155 rest was 3 minutes. i took 3.5 minutes before 160. the singles with 145 were clocked in with rest intervals at 2 minutes.
ok, so details about this. my motion was smooth and very easy. i could've done 165 if i really wanted to but i wanted to be conservative. i had taken my micro-loading plates with me to the gym but im happy i didnt have to use them on the heavy sets, before i used to sort of "stall" at mid point. now, i slow down only when it comes close to locking out. im very happy with this.
160 is 93% of my BW and thats a lot to press overhead. especially since i did it with perfect form - bar touching clavicle and zero leg drive. i wish i had taken a video....the whole damn football team was there so i barely got to grad a power cage....i grabbed one and left 4 guys who turned up just a second behind me without one and they were kinda annoyed...oh well
regarding the 5 singles i did with 145, they were more or less ok. my total number of sets above 90% of my 1RM are 8. (145, 155, 160 and then the 5 singles with 145). i wish i had taken longer rest intervals. initially the first couple of singles felt very light but i was pressed for time so i kinda didnt take the extra rest that i should have. i was able to do all the 5 singles without having to "grind out" even one of them. im very happy about this but it would've been even better if i had just taken the time to rest. ah well, next time.

EDT Training for Time Block = 15 minutes
- Flat Dumbbell Press @ 50 lbs = 11 + 11 + 10 + 8 + 8 + 8 = 56 reps total (+13 reps from last time and -5 lbs)
- Dumbbell Rows @ 60 lbs = 10 + 10 + 10 + 10 + 10 + 10 = 60 reps total (same reps as last time and +10 lbs)
ok so i kinda goofed up on this. i forgot that last time i had taken 55 lbs for the flat bench press....i forgot to enter that in my logbook so i took 50 this time (being conservative). next time ill take 60 and for dumbbell rows ill use 70.

Facepulls
- 100 lbs x 10 reps x 2 sets
nice!

Ab Work
- Lat Pull Down Sit-ups = 90 lbs x 4 reps x 2 sets
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Old 02-11-2008, 09:55 PM   #99
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Mighty fine lookin workout there Anuj, nice work, thats a fair press you have on you there too mate.
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Old 02-13-2008, 04:14 PM   #100
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thanks hop
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