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Eric3237 · 01-20-2008, 02:21 PM

Well you have been having some grip problems while doing forearms twice a week if I am getting this. Yet you blame it on pullups as if there is no carryover.

I think someone told you that forearm work alone doesn't lead to a great grip. VERY TRUE. But don't reverse it and think that a lot of forearm training doesn't affect your grip either positively or negatively depending on whether you do it appropriately. It would be EASY for everyone to have popeye forearms if they weren't simultaneously trying to bring their deads up to superhuman levels. Likewise it would be much easier to be a grip master if you weren't worried about pulling....

Yeah, holds, pinch grip training with plates, thick bar training, and of course utilizing a double pronated grip all the time is supportive grip training.

_Wolf_ · 01-20-2008, 02:25 PM

ok, sir. i will do grip work next deadlift session now

_Wolf_ · 01-21-2008, 01:30 PM

Military Press Day
Cycle 3

Overall Impression:

im loosing some fat...i think...the double chin is still there though :( today's workout was alright...i so wasnt in the mood to lift but this semester im not going to slack off like last semester. i have to be focussed and positive.

The Workout:

Seated Dumbbell Shoulder Press
- 50 lbs x 3 reps x 3 sets
this was actually pretty light. i didnt want to go upto 60 (which would've been pretty easy too) because im doing dumbbell bilateral work after a long time and the last time i did this i got a shoulder dislocation so i need to get my confidence back on this. slow and steady is the way for now...

Pull-ups
- Density Training = 5 reps x 8 sets @ 8 minutes
This was exceedingly difficult....i thought it would be easy but shifting from a narrow bar to a thick bar is damn difficult...it will take me a while to get used to this.

High Cable V-Bar Rows on the Lat Pull Down machine
- 140 lbs x 8 reps x 3 sets
close to failure

Tricep Exercise
Skull Crushers supersetted with Bent Arm Dumbbell Pullovers
- 50 lbs x 8 reps x 2 sets and 40 lbs x 12 reps x 2 sets respectively

Ab Work
- Lat Pull Down Sit-ups 80 lbs x 8 reps x 2 sets
Im gonna do more ab work on my squat day next time.

Eric3237 · 01-21-2008, 01:42 PM

Don't worry about what you can or can't do on the dumbell press. It was just a recovery and save the shoulders kind of thing to get ready to do some higher intensity MP work.

_Wolf_ · 01-21-2008, 01:44 PM

Quote:

Originally Posted by Eric3237

Don't worry about what you can or can't do on the dumbell press. It was just a recovery and save the shoulders kind of thing to get ready to do some higher intensity MP work.

oh alright...then next time ill just do 50s for 5x3 or something...

_Wolf_ · 01-23-2008, 05:06 PM

Squat Day
Cycle 3

Overall Impression:

today was a good workout....i want to ask someone anyone who is good with diet....my PWO meal was 4 large pieces of pick chicken plus 2 glasses of half and half milk. plain. what did i eat in this meal? protein plus carbs or fats???

The Workout:

Squats
- 225 lbs x 8 reps x 3 sets
- 245 lbs x 1 rep
- 265 lbs x 1
this was tres tiring...shite!

Unilateral Romanian Deadlifts
- 65 lbs x 6 reps x 2 sets

Regular Romanian Deadlifts
- 135 lbs x 10 reps
felt awesome!

Ab Work
- Lat Pull Down Sit-ups = 80 lbs x 12 reps x 3 sets
- Overhead Plate Side Bends supersetted with Plate Side Bends = 20 lbs x 10 reps x 2 sets for both

Shoulder Prehab Work
- Shoulder Protractions

HIThopper · 01-23-2008, 08:15 PM

Quote:

today was a good workout....i want to ask someone anyone who is good with diet....my PWO meal was 4 large pieces of pick chicken plus 2 glasses of half and half milk. plain. what did i eat in this meal? protein plus carbs or fats???

What is Pick chicken?? Anyway Id say mostly Protein and fat with a few carbs in the milk. IMO Id get a shitload of simple carbs in first then a shake in water and then maybe some skim milk.My PWO meal is about 100-120 grams carbs (mostly simple) and 60+ grams of protein from whey and milk.But Im no diet guru by any means.

Nice Squating too mate.

_Wolf_ · 01-25-2008, 03:36 PM

^^^ thanks dude...

here, i got the answer from another site....this guy who competes professionally (used to) and is now into competitive powerlifting....

here's the analysis:

Quote:

ok if its battered, then it's most likely deep fried.

can't say for sure, but you're in the ballpark of

from the chicken:
50g protein
40-50g carbs
60-70g fat

from the milk:
20g protein
30g carbs
75g fat

that makes it a horrible PWO meal..shite!

_Wolf_ · 01-25-2008, 03:45 PM

Bench Press Day
Cycle 3

Overall Impression:

damn this cold!!!

The Workout:

Bench Press
- speed-strength work @ 65% of 1RM with 135 lbs x 2 reps x 6 sets
- 2 second Paused Bench Press 195 lbs x 1 rep
the speed-strength work was cool...my last set of 195 was really bad....i completely lost my groove mid way...but i didnt attempt it again because i wasnt bothered by it...i watched this vid on youtube:

EliteFST Bench Press Promo for DVD

and i found that point on my bench where the bar feels weightless. it was just a little bit - a very very little bit off where i usually bench. it makes a little bit of a difference - i probably need to exploit it more...oh well, im not too bothered about benching so its alright...

Dumbbell Bench Press
- 50 lbs x 20 reps x 2 sets
this was pretty cool...

Dumbbell Rows
- 70 lbs x 10 reps x 4 sets

Facepulls
- 100 lbs x 12 reps x 2 sets

Ab Work
- Lat Pull Downs = 80 lbs x 8 reps x 3 sets

Eric3237 · 01-26-2008, 01:27 PM

Anuj you can go to nutritiondata.com and figure out most of this stuff for your self. It won't be exact but you can get a good ballpark. Or if that doesn't do it go to the USDA site to search (a lot of the nutritiondata stuff comes from there anywho). I've lost track of the address...I'll add it later. Both of these are better than something like Fitday for pure info.

01-20-2008, 02:21 PM	#31 (permalink)
Eric3237 Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005 Posts: 5,260 Country: Gender:	Well you have been having some grip problems while doing forearms twice a week if I am getting this. Yet you blame it on pullups as if there is no carryover. I think someone told you that forearm work alone doesn't lead to a great grip. VERY TRUE. But don't reverse it and think that a lot of forearm training doesn't affect your grip either positively or negatively depending on whether you do it appropriately. It would be EASY for everyone to have popeye forearms if they weren't simultaneously trying to bring their deads up to superhuman levels. Likewise it would be much easier to be a grip master if you weren't worried about pulling.... Yeah, holds, pinch grip training with plates, thick bar training, and of course utilizing a double pronated grip all the time is supportive grip training.
	Eric3237's Sig:Unexpected and inevitable are not synonomous. Anybody can talk a lot. Smart people listen... -Son's first grade teacher

01-20-2008, 02:25 PM	#32 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas Posts: 3,505 Gender:	ok, sir. i will do grip work next deadlift session now
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

01-21-2008, 01:30 PM	#33 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas Posts: 3,505 Gender:	Military Press Day Cycle 3 Overall Impression: im loosing some fat...i think...the double chin is still there though :( today's workout was alright...i so wasnt in the mood to lift but this semester im not going to slack off like last semester. i have to be focussed and positive. The Workout: Seated Dumbbell Shoulder Press - 50 lbs x 3 reps x 3 sets this was actually pretty light. i didnt want to go upto 60 (which would've been pretty easy too) because im doing dumbbell bilateral work after a long time and the last time i did this i got a shoulder dislocation so i need to get my confidence back on this. slow and steady is the way for now... Pull-ups - Density Training = 5 reps x 8 sets @ 8 minutes This was exceedingly difficult....i thought it would be easy but shifting from a narrow bar to a thick bar is damn difficult...it will take me a while to get used to this. High Cable V-Bar Rows on the Lat Pull Down machine - 140 lbs x 8 reps x 3 sets close to failure Tricep Exercise Skull Crushers supersetted with Bent Arm Dumbbell Pullovers - 50 lbs x 8 reps x 2 sets and 40 lbs x 12 reps x 2 sets respectively Ab Work - Lat Pull Down Sit-ups 80 lbs x 8 reps x 2 sets Im gonna do more ab work on my squat day next time.
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

01-21-2008, 01:42 PM	#34 (permalink)
Eric3237 Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005 Posts: 5,260 Country: Gender:	Don't worry about what you can or can't do on the dumbell press. It was just a recovery and save the shoulders kind of thing to get ready to do some higher intensity MP work.
	Eric3237's Sig:Unexpected and inevitable are not synonomous. Anybody can talk a lot. Smart people listen... -Son's first grade teacher

01-23-2008, 05:06 PM	#36 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas Posts: 3,505 Gender:	Squat Day Cycle 3 Overall Impression: today was a good workout....i want to ask someone anyone who is good with diet....my PWO meal was 4 large pieces of pick chicken plus 2 glasses of half and half milk. plain. what did i eat in this meal? protein plus carbs or fats??? The Workout: Squats - 225 lbs x 8 reps x 3 sets - 245 lbs x 1 rep - 265 lbs x 1 this was tres tiring...shite! Unilateral Romanian Deadlifts - 65 lbs x 6 reps x 2 sets Regular Romanian Deadlifts - 135 lbs x 10 reps felt awesome! Ab Work - Lat Pull Down Sit-ups = 80 lbs x 12 reps x 3 sets - Overhead Plate Side Bends supersetted with Plate Side Bends = 20 lbs x 10 reps x 2 sets for both Shoulder Prehab Work - Shoulder Protractions
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

01-26-2008, 01:27 PM	#40 (permalink)
Eric3237 Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005 Posts: 5,260 Country: Gender:	Anuj you can go to nutritiondata.com and figure out most of this stuff for your self. It won't be exact but you can get a good ballpark. Or if that doesn't do it go to the USDA site to search (a lot of the nutritiondata stuff comes from there anywho). I've lost track of the address...I'll add it later. Both of these are better than something like Fitday for pure info.
	Eric3237's Sig:Unexpected and inevitable are not synonomous. Anybody can talk a lot. Smart people listen... -Son's first grade teacher

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