Go Back   Bodybuilding Forum - Bodybuilding.net > Members Section > Personal Journals

F = m.a.

Personal Journals discussion on F = m.a., within the Members Section; thanks guys...


Reply
 
LinkBack Thread Tools Display Modes
Old 06-19-2008, 09:40 AM   #511
_Wolf_
Rank: Light Heavyweight
Experience: 5-7 Years
 
_Wolf_'s Avatar
 
Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,790
Country:

Gender:
Send a message via MSN to _Wolf_
Default

thanks guys
_Wolf_ is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 06-19-2008, 09:41 AM   #512
_Wolf_
Rank: Light Heavyweight
Experience: 5-7 Years
 
_Wolf_'s Avatar
 
Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,790
Country:

Gender:
Send a message via MSN to _Wolf_
Default



Beginning Thoughts:
So...I've been eating properly off late. I want to total up my macros and then comment on my exact diet...So y'all might have to wait till next week.

I have also been doing some of the extra energy workouts...and cardio. I think this was/is a horrible idea. I was so sore and tight on my hammies today its not funny. I think this may have also adversely affected my workout. Oh well....ya live and learn...

This high volume stuff is damn killer...
Workout and Videos:
Started out with Front Squats. 165 lbs x 6 reps x 6 sets. You guys can only imagine how grueling this was. I set the safety bars really low and I kept going ass to grass causing my lower back to round.
Set 1: http://s81.photobucket.com/albums/j2...t=FS1165x6.flv
On this set I realized I was rounding my back a lot. So I changed my stance for set two and tried to stop around parallel. I believe I succeeded on some of the reps.
Set 2: http://s81.photobucket.com/albums/j2...t=FS2165x6.flv
On the last 2 sets I raised the safety bars and mentally barred myself from going too low.
Good news about this exercise is that my shoulders no longer hurt as much. Bad news is that form needs a little work.

Next I did some Rack Deadlifts. I have four videos here.
http://s81.photobucket.com/albums/j2...t=RD1275x6.flv
http://s81.photobucket.com/albums/j2...t=RD2275x6.flv
http://s81.photobucket.com/albums/j2...t=RD3275x6.flv
http://s81.photobucket.com/albums/j2...t=RD4275x6.flv
In the first 2 videos I used an over-over grip throughout. But, I was worried that perhaps I wasnt locking out. While doing the exercise I felt as if I was doing it correctly but looking at the vids they look like partial reps. So I changed the angles and I realize that I have been locking out. Its just that my ass sticks out too much in these pants and it looks like I was doing 1/4 Rack Deadlifts...lol.
On the last two sets I used an over-under and an under-over grip. Last week my grip was fine...I don't understand why this week it worsened. Guess its just normal I guess..

I went on to do some Bulgarian Squats...two videos here:
http://s81.photobucket.com/albums/j2...t=BSS125x6.flv
http://s81.photobucket.com/albums/j2...t=BSS225x6.flv

Lastly I did some Pull Throughs supersetted with Reverse Crunches. Here are the videos:
http://s81.photobucket.com/albums/j2...t=PT190x10.flv
http://s81.photobucket.com/albums/j2...t=PT290x10.flv
Overall Impression:
This was a tiring workout. I have posted a lot of videos because I realize how important it is to have my form looked at. And secondly, this is about 90% of my workout...I have not recorded each and every set.

I am going to stop excessive extra workouts. Maybe just some cardio...and I will post the macro's of my diet + specifics sometime next week.

I hope everyone is having a good week. Only 2 more days to go

Cheers

_Wolf_'s Sig:
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.



To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
_Wolf_ is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 06-19-2008, 11:05 AM   #513
_Wolf_
Rank: Light Heavyweight
Experience: 5-7 Years
 
_Wolf_'s Avatar
 
Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,790
Country:

Gender:
Send a message via MSN to _Wolf_
Default

So, I went to www.fitday.com and I typed everything I've been eating on a regular basis.

My bodyweight over the last 3 weeks has gone from 170 to 180 and I have been following a diet like this in the meantime.

Protein: 282 g
Carbohydrates: 121 g
Fats: 60 g

Total Calories = 2202

The percentage break-down [P / C / F]= 54 / 20 / 26
_Wolf_ is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 06-19-2008, 06:32 PM   #514
HIThopper
Rank: Middleweight
 
HIThopper's Avatar
 
Join Date: Aug 2007
Location: Australia
Posts: 2,029
Country:

Gender:
Default

Nice vids dude, I likey the rack pulls,gotta try em myself soon. how much you pulling there?
HIThopper is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 06-20-2008, 05:28 AM   #515
iron_worker
Rank: Light Heavyweight
Experience: 5-7 Years
 
iron_worker's Avatar
 
Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
Country:

Gender:
Send a message via MSN to iron_worker
Default

Looks like 275lbs. I could be wrong though.

IronWorker
iron_worker is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 06-20-2008, 06:15 AM   #516
_Wolf_
Rank: Light Heavyweight
Experience: 5-7 Years
 
_Wolf_'s Avatar
 
Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,790
Country:

Gender:
Send a message via MSN to _Wolf_
Default

275 lbs it is

Thanks for dropping by, guys!
_Wolf_ is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 06-20-2008, 09:18 AM   #517
widdoes2504
Rank: Lightweight
Experience: 10+ Years
 
widdoes2504's Avatar
 
Join Date: Oct 2006
Location: New Jersey
Posts: 1,357
Country:

Gender:
Default

Great work Wolf. Enjoyed the vids and glad to hear you are making progress. Take care of yourself and enjoy the weekend.
widdoes2504 is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 06-21-2008, 07:49 AM   #518
_Wolf_
Rank: Light Heavyweight
Experience: 5-7 Years
 
_Wolf_'s Avatar
 
Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,790
Country:

Gender:
Send a message via MSN to _Wolf_
Default



Beginning Thoughts:
I have been eating as usual....though I looked really bloated and fat today. It's weird coz I looked the complete opposite yesterday. Anyways, this was yesterday's workout...I got a couple of vids too.
Workout and Videos:
This was a very high-volume workout. Started off with some Unilateral Shoulder Presses and then moved onto some Weighted Chin-ups.
http://s81.photobucket.com/albums/j2...0062008001.flv
http://s81.photobucket.com/albums/j2...t=20062008.flv
On the Unilateral Shoulder Presses I used 50 lbs x 6 reps x 6 sets supersetted with Weighted Chin-ups +5 lbs x 6 reps x 4 sets. The videos above are of my last two un-supersetted Press sets.

After this I did some Push-ups and Rows and then some Side Planks and some Dip Shrugs and called it a day.
Overall Impression:
Good workout today. Next week will be harder because I'm supposed to be moving heavier weights.

I hope everyone has a splendid weekend!
_Wolf_ is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 06-21-2008, 08:39 AM   #519
EricT
Rank: Heavyweight
Experience: 7-10 Years
 
EricT's Avatar
 
Join Date: Jul 2005
Posts: 6,314
Country:

Gender:
Default

You are not locking out your pullthroughs. At least not all of them. You need to slow down and concentrate a bit more on each rep. The volume thing can really cause quality to go out the window, as you know, because of it becoming a rep counting thing. I'd rather see you pause a bit at the top of evertything to sort of exagerate the lockout. Emulate this for pullthroughs (in terms of the lockout especially):


It doesn't look like your rack pulls are all locked out completely. Really if you can't have that second where you can feel the glutes pinch...don't call it a full lockout. Again...you need to slow down and respect each rep a bit more. Set yourself. Don't get into bouncing it up and down.

I think the front squats are maybe a bit heavy for you. Some reps were better than others but much of the time your entire back was caving over from the beginning. You are still going lower than you can handle. If you need to use a box for touch and go do so. Concentrate on setting the back and keeping it straight. I know with such volume it's very difficult but the idea is to use a weight you can do the volume with good form. Do not let the volume portions of this program bog you down.

EricT's Sig:
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.



To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
or
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.


If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
EricT is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 06-23-2008, 02:43 PM   #520
_Wolf_
Rank: Light Heavyweight
Experience: 5-7 Years
 
_Wolf_'s Avatar
 
Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,790
Country:

Gender:
Send a message via MSN to _Wolf_
Default



Beginning Thoughts:
Several things went wrong today. Inspite of this there is good news and bad news. Good news is that diet was not one of the things which went bad today. Good news is also that I was able to lift some pretty heavy weight and most likely hit a huge PR on the Box Squats. The bad news is that I don't think my form was good. Bad news is also that the weight wasnt the problem: i slept in this really weird position last night and I slipped down some stairs today morning. So my right knee was feeling a bit weird and throughout my workout I could not concentrate on my damn glutes. I find it ironic that when I make up my mind not to take videos of my workouts, I put up the best form but when I decide to take videos my form breaks down. Since it is important for me to learn to stop being camera shy/conscious, I am not going to stop recording me...instead, I plan on recording atleast one set each and every session.
Workout and Videos:
I warmed up using the mobility drills in "Maximum Strength" and then I decided to do some Overhead Squats to make sure my hamstrings are getting too tight. Here is one of the vids: http://s81.photobucket.com/albums/j2...urrent=OHS.flv

After OH Squats, I went in and did some Box Squats for triples. The weight used is 300. Before I post the vids, I want to point out certain things which I see a fault in. Firstly, my right knee was giving me problems so I don't think I was breaking properly. Secondly, whenever I do Box Squats, I always go down slowly because I try and focus on my glutes. Then, once I hit the box, I keep my glutes flexed and hard and I come up fast. This is how I did 275 for 4x4 and 260 for 8x3. My form was impeccable at the time. However, because of my sleeping position and my slippery slide down the staircase today morning, form was a bit off today. I plan on getting this shit right next time. It doesnt matter what could have happened though. All that matters is what did happen. And regardless of anything, form or not, I managed to move 300 lbs. Next time I will do a better job. That is all.
http://s81.photobucket.com/albums/j2...urrent=BS1.flv
http://s81.photobucket.com/albums/j2...urrent=BS2.flv
http://s81.photobucket.com/albums/j2...urrent=BS3.flv

After Box Squats I hit some Speed Deadlifts @ 65% of my 1RM = 235 lbs. I am wondering if my form is good or not. In the sense, I think my form is alright but to me the bar wasn't moving fast enough...
http://s81.photobucket.com/albums/j2...urrent=DL1.flv
http://s81.photobucket.com/albums/j2...urrent=DL2.flv
http://s81.photobucket.com/albums/j2...urrent=DL3.flv

I finished the workout with some Walking lunges and Ab work. I plan on resting up tonight...
Overall Impression:
Decent workout. I'm feeling a bit low inspite of having hit a so called "PR" on Box Squats because I'm not too satisfied with my form. But....I guess we all live and learn but this is the second lower body workout where my form has been an issue. Last time it was rack deads and front squats...now box squats. Good news is that this is hopefully this week I can redeem myself on both the rack deads and the front squats

I hope everyone is having a swell day. Have a good week, y'all!
_Wolf_ is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Reply

  Bodybuilding Forum - Bodybuilding.net > Members Section > Personal Journals


Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
 
Thread Tools
Display Modes



All times are GMT -8. The time now is 06:34 PM.


Powered by vBulletin® Version 3.8.7
Copyright ©2000 - 2014, vBulletin Solutions, Inc.