|
You benched on a smith?
EEEEEWWWWWWW...... Why Dub Why? |
I dunno, I hated it. Its just an accessory.
I don't mind smith for decline but for flat it felt terrible. IW |
Well I'm back at the diet again full force. Apparently my stomach shrank again though. I am having trouble crammin all this food down.
I was wondering, if I were cutting a couple hundred cals of my diet where should I trim it? Carbs or fat? As it stands I'm at 40-30-30 PCF. I'm assuming I would want to keep the protein up. Both carbs and fat perhaps? I'm going to see what my weight is at the end of this week and make the call based on that but I think my cals are slightly on the high side. IW |
Monday Nov 2nd/2009
Bench bar x 10 115lb x 5 135lb x 3 155lb x 3 175lb x 2 190lb 5x5 Squats bw 2x5 bar x 5 115lb 2x3 185lb x 3 205lb x 2 220lb 5x5 Standing Rows 150lb 5x5 Thoughts First day back on the diet. My stomach shrank again cause I couldn't finish a couple meals. The lifting went pretty well I think considering. IW |
Tuesday Nov 3rd/2009
30mins on the Tmill - fast walk/slow jog IW |
Wednesday Nov 4th/2009
BW: 189.5lb Seated DB Shoulder Press 20lb x 8 30lb x 5 40lb x 4 45lb x 2 50lb 5x5 Still moving along nicely. The next one is up to 55lb though. So we'll see. Deads bar 2x5 40kg 2x5 (a few cleans) 60kg x 5 (cleans) 100kg x 2 130kg 5x5 Pull Ups bw 3x5,2x4 Still lacking on the last couple of reps but I think its improving. EZ Bar Standing Curls 70lb x 10,9,8,6 Thoughts The scale said only down .5lb from start weight (up 2lb from last week but I attribute that to fluids from being sick). Then I went home and took a sh!t sooo I'll weigh again on friday. lol Sorry for the TMI moment. IW |
Thursday Nov 5th/2009
Tmill - 30mins IW |
Did you make any adjustments to your diet?
Remind me again why your dieting . |
No adjustments yet. I'm going to weigh today and I'll make the call then.
I'm dieting because I want to slowly lean out towards my two hot trips this year. Hitting the Mayan in early Jan and Dominican mid Feb. Anyways, I think I'm better off with this diet even if I am trying to lose weight then I was before with my entirely random/shitty diet. I feel alot more consistent now at the gym that I have my cals evenly flowing in throughout the day with proper protein etc. After feb I think the plan is to try and slowly bring the cals up to try and put on some size while staying conservative on the fat gain. IW |
Friday Nov 6th/2009
BW: 188.0lb Decline Smith Bench bar x 10 135lb x 5 185lb x 5 225lb (180lb) x 5 235lb (190lb) 4x5 Front Squats bar x 5 95lb x 5 115lb x 5 135lb x 5 155lb x 3 185lb x 3,3 Hamstring Curl 50lb 3x8 Seated DB Tricep Extension 60lb x 8,10,8 Thoughts So I guess I'm actually down 2lb over 3 weeks which isn't too bad. I'm going to keep my cals the same for another week and see what happens. I'm still not sure if this is from being sick or if that is actually the rate I'm dropping at. Felt like a decent workout overall. IW |
Sunday November 8th/2009
30mins - Tmill IW |
Monday Nov 9th/2009
Bench bar x 10 135lb x 5 155lb x 3 175lb x 2 195lb 5x5 Seemed alright. I'm really hoping to hit that 205 mark. Squats bw 2x5 bar x 5 135lb x 5 185lb x 3 205lb x 1 225lb 5x5 These were actually a struggle. I think it was a combination of a shitty sleep and my run maybe was a bit too intense on sunday. Standing Rows 155lb 5x5 These are getting tough. Thoughts Not a bad workout overall. I think I have to keep the intensity of my runs down. My right calf seems to be aggravated by the running and makes it tough to squat. Hoping to keep up the progressions a while longer. IW |
Wednesday Nov 11, 2009
40mins Tmill Gym closed today for rememberance day. Lets have a brief moment of silence for all those fallen for our country. IW |
how fast are you going on this treadmill?
|
Not very fast. I'm keeping it pretty light cause I don't want it to affect my leg days.
I was doing 4.2mph walk for 2mins and 5.0mph jog for 8 mins for 4 cycles. I'm not sure of the accuracy of this treadmill's speed reading though. IW |
Shit , I don't go over 3.0 , LOL :D but then again I'm a fat bastard.
|
This particular treadmill really sucks for those low speeds. It starts speeding up and slowing down because it has trouble overcoming the friction. lol
IW |
Thursday Nov 12th/2009
BW: 189.0lb Seated DB Shoulder Press 22.5lb x 5 32.5lb x 5 40lb x 3 45lb x 2 50lb x 1 55lb 5x5 I find I don't power out on these but I struggle to stabilize the weight. I did complete though so thats nice. Deads bw squats 2x5 60kg x 5 100kg x 3 120kg x 1 135kg 5x5 Getting heavier. Pull Ups bw 5x5 I think I can officially call it a complete bw 5x5. Yay! T-bar Cable Curls 62.5lb x 10,10,8 57.6lb x 10 + 1 neg I dont' think the numbers mean a damn thing on this one. Thoughts Well my weight is up from last week but I'm pretty sure its a fiber issue... if you know what I mean. I feel very full. I'm going to start supping more fiber. I thought the 5 - 30g servings of spinach and oatmeal every morning would be enough... guess not. I'll weigh again on saturday and hopefully get a closer to "true" weight. If its the same then I'll be cutting some cals... mostly from the carbs I think. IW |
Was going to hit up some cardio yesterday but I had some issues with my car. I hit a stone or some frozen peice of dirt and it pinched the sidewall on the wheel and tore it. I didn't have the special key to remove my locking lug nuts so I couldn't even put my spare on. So I had to have it towed. Then I they tell me since its AWD they have to replace all four tires at once or they void the warranty... AH! 245/40 R18 tires ain't cheap. So I had to leave work early to get them my winter tires before they closed. Then the car I was driving ( a buddy's) got a flat tire on the way... FUCK! So I threw the spare on that car and eventually got my winter tires on. I guess I'll be getting new summer tires this spring and they are $1000 for the cheapest set and more like $1800 for the replacement tires that I had on the car.
So, I was a little flustered yesterday and didn't end up doing any cardio. Oh well, I'm hitting the weights later today. IW |
those days blow......screw cardio anyways :)
|
Saturday Nov 14th/2009
BW: 185.8lb... Decline Bench bar x 10 115lb x 8 135lb x 5 155lb x 4 175lb x 3 185lb 2x5 205lb x 3 225lb x 1 245lb x 1 Finally did free weights on this instead of smith... SOOOO much more natural for me. I didn't want to go heavy on the volume since monday flat bench is coming up so I decided to lift a little heavier with less volume. I hit what I think is a PR or at least equal to an old PR. Pretty happy about that. Front Squats bar x 5 95lb x 5 115lb x 5 135lb x 5 155lb x 3 185lb x 3,3 Went hams to calves and it felt really good. I have an easier time getting A2G on front squats than back squats. Is this normal? Hamstring Curl 50lb 1x8,10,9 Cable Push Down 52.5 x 8 57.5 x 8 60 x 8 I still have no idea what the numbers mean on this cable machine. I think it might actually just be a percentage because it ends at 100 and I'm pretty sure its not 100lb or 100kg. Finished this off with single arm suppinated tricep extension for one set. Thoughts I felt really good today... *TMI Warning* - I took a laxative last night and it really cleared me out. I was quite plugged up. I feel so much better today and I'm down 3lb from thursday. lol I think my actual weight will be more like 187lb once I recover from this but that is ok cause that means I'm still leaning out slowly. IW |
have you ever tried taking digestive enzymes or a probiotic...or both?
|
Nope I haven't. Perhaps I should. Where does one find such things?
IW |
Quote:
Just about any drugstore/grocery store drug store will have digestive enzymes. Usually just a regular old bottle filled with tablets. Probiotics, I don't know for sure. Might be in the drugstore section with the enzymes but you can also get them in yogurt now. I think it's activia yogurt. |
Sunday Nov 15th, 2009
Tmill - 40mins IW |
yeah...there are a few different yogurts now that have it....activia...and yo-plus maybe...
|
Monday Nov 16th/2009
Bench bar x 10 135lb x 5 155lb x 3 185lb x 2 200lb 5x5 Well looks like I'll at least get to take a stab at puttin up 205lb. Woohoo. Pretty sure this is a volume PR. Squats bw 2x5 bar x 5 135lb x 5 185lb x 3 205lb x 2 230lb 5x5 Still struggling pretty hard on these but I made it though. There was alot of grunting to get through this set. Standing Rows 160lb 5x5 Thoughts Well I'm still struggling to get my fiber issue resolved. I have a feeling it might be an issue with undercooked rice since I am eating rice 4-5 times a day that could probably have an affect. I have added metamucil 3x a day as well as lots more water and I made sure to cook the rice really well this time. We'll see how that affects me. I hate feeling bloated. IW |
that's a lot of rice...are you cutting down carbs a bit or not?
|
Well seeing as I was still leaning out slowly I was going to leave it.
I've picked up some whole wheat pasta shells. I'm going to try and replace the rice and see what happens. I could cut the carbs out completely on meal 2, 4, and 6 if I wanted and just add a little more fat. What do you think? Let me know if you want my spreadsheet. So you can have a look see for yourself. IW |
Tuesday Nov 18th, 2009
Tmill 35mins - 5.0 speed walk. Well for some reason my ankles are sore from squatting. The tendons on the outside of the ankle are pretty sore. I didn't run to keep the impact low and it seemed to help to walk and stretch them out a bit. Any ideas why my ankles would be sore? IW |
you do any ankle mobility stuff preworkout?
rice always makes me bloated.....never fails. i love whole wheat pasta....much bettero in my opinion :) |
Just lots of bw squats, goblet squats. Hanging on to the squat rack and squatting down as deep as possible. Some leg swings (I dunno what they are called but they loosen up the groin) Etc.
I'm trying the whole wheat pasta so we'll see how that goes. IW |
I looked through the mobility stuff you posted in the general section. I do the side to side leg swings, and the "wipeout squat" I think its its called. I think I'd like to try the "squat to stand" and I'll also throw in some ankle mobility.
The only thing that makes me wonder is the fact that my soreness seems to be on the sides and not in front and behind. IW |
Wednesday Nov 18th/2009
Seated DB Shoulder Press 20lb x 8 30lb x 5 40lb x 3 50lb x 1 60lb 5x5 Well this was heavy as shit but I finished. Pretty happy about it. Deads bw squats 2x5 mobility work 60kg x 5 100kg x 3 120kg x 2 137.5kg (~303lb) 5x5 I finally figured out why people flex outwards with their feet. Glute activation! I was planning to hit 140kg today but my buddies didn't end up coming today so I thought I'd hit an intermediate weight. I'm glad I did because it was a pretty heavy pull. Pull Ups bw 5x5 I really die off in the last 2 sets but I did complete. EZ Bar Curls 75lb 3x8, 1x7 Thoughts Well I switched all the rice out to pasta and I think my body is thanking me for it. I feel alot better all around. Hopefully by friday my weight has stabilized and we'll see where I'm really at. I picked up some supps today. I got some ephedrine, some caffeine, and some fish oil. I already am taking a multivit, protein powder in the morning, and gainer right after the gym. I'll pick up some aspirin to go with that ECA stack soon. I'm kind wondering where to go to next. This is my 6th week on the 5x5 and I think my body will need a deload soon. I'm thinking about just taking a week to hit some reasonable singles as sort of an acclimation week and also a volume deload. Then the next week go for maxes on everything. Any thoughts? I think I would then like to follow that up by switch to a 5x3 style program. I think less volume while trying to lean out is probably a good idea. All thoughts or criticisms(sp?) welcome. IW |
If you haven't had a deload in 6 weeks I think you should take one before you burn out . I have figured out that I can't go longer than 4 weeks without a nice deload and I always come back strong.
Coming back with a 5x3 is a good idea. Ever think about doing the 5/3/1 program ? |
I have heard lots of good things about it. Thats what you're doing, correct?
I dunno, I kinda wanted to do one more week because I think that's where I will reach my peak on bench and maybe squats and deads will be getting real close too. I was kinda under the feeling that I should "get while the getting is good." I guess if I take it too far I will only be more behind in the end. *edit* Just thought I should add that I am now starting to split open a pair of dress pants right down the side seams. lol The pocket hooks in right about where my thigh is thickest and well... dress pants material is not stretchy. I thought it was kinda cool that I could actually building muscle while leaning out a bit. *edit* IW |
Deloading will never hinder your workouts . So if your scared to do it because you think your going to peak with your bench , don't. If your program with deload is done proper it will be awhile before you peak....Just ask Hops about that he's always bustin PR's.
|
Well I'm officially still having trouble with this diet. I don't know if its still residuals from before or if its what I'm eating now.
I'm now taking fiber 3x a day (recommended dose) (5) 30g servings of spinach over the day and just started taking a digestive enzyme today. I think I'm going to take 2morrow and the rest of the weekend off the diet. I will keep taking the fiber and the enzymes. I'm also thinking about adding the cals back in slowly. This could go well with the deload. I was thinking of dropping it to 2000 cals for a week and see how that goes. Then 2500 the next and then up to full cals. Not sure yet. What do you think? I'm really starting to get frustrated with this diet. Some more info about my diet Bfast - 40g oats, 2.5 scoops protein powder, 10ml EVOO meal 2 - 150g chicken, 100g pasta, 30g spinach meal 3 - 1.5 cans tuna, 70g pasta, 130g salsa, 30g spinach meal 4 - same as 2 meal 5 - same as 3 meal 6 - 150g chicken, 30g spinach PWO is ~300cals gainer IW |
maybe carbs and you don't get along :) that's alot of carbs...get some peanut butter and fish oil in there too...or avocados...or walnuts....or almonds. maybe trade out all the pasta for some black/red/pinto beans and sweet potatoes. i really like sticking to mostly meats/fats/veggies.
|
I hate spammers!
I've never had problems with carbs before. Mind you I've never eaten carbs this consistently with every meal before either. The only reason I kept the carbs in there was to have every meal close to that 40:30:30 ratio. Is that not that important? Peanut butter could be a yummy cal alternative. lol I forgot to put 10ml evoo on the chicken meal and 15ml evoo on the tuna meal. I am taking fish oil caps 2x a day. IW |
| All times are GMT -8. The time now is 02:09 AM. |
Powered by vBulletin® Version 3.8.11
Copyright ©2000 - 2025, vBulletin Solutions Inc.