Bodybuilding.net - Bodybuilding Forum

Oct 2/08

PreWO shake:

70g of waxy maize, 30g of whey, 2.5g. of Creatine, some walnuts

WORKOUT C

10 min w/u run

SQUAT

NWx10x1
50x5x2
110x5x4

Felt good, felt like I was on my toes a bit too much on the last reps on the 3rd set, so added a fourth and tried to be really strict..

PRESS

40x10x1
60x10x1
90x5x1
100x5x3

This was with one of those fixed weight barbells, like a free-weight dumb bell..

If looking at it as a barbell with plates, 100 - 45 = 55lbs..

ROWS

50x8x2
100x5x3

FRONT PLANKS

40 sec. x2



PWO shake:

70g of waxy maize, 30g of whey, 2.5g. of Creatine

PWO Meal:

Egg white omelet w/ cheese and back bacon, salsa, 1 tomato, 1 apple.

Cals for day: 3400 Protein: 288

Here is a curve ball for you. You probably don't need to have the same PWO shake every workout. On very high intensity days, I will add about 60-70g of WMS to my PWO shake. On light days or pressing days, it's normally 30-40g. I basically put back in what I'm taking out...a harder workout will deplete my body more than a light day, so why have the same shake both days? I don't know if this makes any difference to you, but I thought it might interest you if you hadn't already considered it. What you're doing now is "safe" and I don't know if there's a reason to adjust anything, but if you ever want a lighter shake after a lighter workout, then go for it.

Looks like you're doing well with the diet. Keep up the good work.

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Huh..

But what's a "light" day?

Probably my WO B, where I'm doing stuff like split squats and pushups,.... and deadlifts.....

Hmm.. Maybe not so light....

Haha you might not have a light day. I don't think you do in fact. It was just a thought. I have them fairly frequently now because I'm injured & lazy. Down the road you might need to take it easy for a week if you have to deload or need to give yourself a break.

He's on the SS strength program. Its pretty much ballz out everyday. lol

IronWorker

What I meant is that AT FIRST you may not notice a lot of muscle growth because your primary strength improvements will come from adaptations in the nervous system. Basically you body learning to RECRUIT the muscle you already have quicker and more efficiently. I was not saying you wouldn't get growth just not to expect it, necessarily, right off the bat.

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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.

^^ This is very true. If your body isn't used to lifting heavy then it basically just takes practice to get 100% of your body working in the same direction to lift the weight.

IronWorker

That's why I tell people that pretty much no matter what they do when they first learn a lift..as long as it's good quality...they will be "stronger" the next time.

Yup, I'm definitely feeling stronger..

I'm not KILLING myself out there, though, as I don't want to get stuck, and my form gets bad (well, badDER.. lol) when I try to push it..

I'm going to add some weight to my chin-ups, next time I do them, and try to progress them that way, as I'm stuck at 10, and my next reps are less and less..

Oct 4/08

Shoot.. Forgot to take my Creatine on the 3rd!

Taking 10g today, then..

Ran for 1/2 hour. Approx 3 miles.