Welcome back with a solid session under your belt. It's a major victory that you maintained through the holidays and did so relatively intuitively. Don't worry about the diet too much. We both have a solid set date and running this diet together will be nothing be success. Sometimes trowing the spotlight on ourselves can be a great way to light a fire under our asses.
Strong Geek is strong.
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Thread: geek gets lean
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01-03-2014, 01:14 PM #61
- Join Date: Sep 2011
- Location: New Hampshire, United States
- Age: 47
- Posts: 16,398
- Rep Power: 150404
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01-03-2014, 05:20 PM #62
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01-04-2014, 09:14 AM #63
from december 16th....
oh wow... this is why i hurt so much...
forgive me father, for i have sinned. it has been 17 days since i last squatted.
17 days!!!
i deserve this pain. damn.
it hurt so bad last night that tears sprang from my eyes when i tried to walk from the bed to the bathroom. turning from side to side hurt. this is the worst leg day recoup ever!
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01-04-2014, 09:23 AM #64
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01-04-2014, 11:16 PM #65
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49955
I feel for ya G but I'm picturing George Costanza taking the chair lift up the stairs soooo final conclusion is this is hilarious.
Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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01-05-2014, 09:45 AM #66
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01-06-2014, 11:40 AM #67
351 C1, W1, D1
Squats
barx5
75x5
95x5
115x5
135x3
150x3
165x3 belt
185x1 belt
195x1 belt
DB Bench
25x10
30x8
Bench opened up
65x10
85x5
95x5
95x5
95x5
95x5
95x5
DB Rows
35x5
40x5
45x5
50x5
BB lunges *I have things to say about this.
Each leg barx5
Right leg forwardx5
Squat walkouts << the fun stuff!
225 hold 30 sec
250hold 30 sec
275 hold 30 sec
The lunges are showing a severe strength discrepancy. Thank you, Jeff, for telling me to do them. If you have more exercises I can do, please let me know. My right muscles on the outside of my rear hip and my glutes on the right are hurting, and started feeling sore and cranky right after that second set. I have to strengthen this area up.
I am pretty sure that I am going to be incredibly sore again, but I need to keep the program going, so I might be pretty weak on Wednesday for deads and OHP.
I LOVED the squat walkouts.
Diet is going well. 225.0 this morning. I was very hungry last night, and ignored my brain whining at me that we were gonna D I E without more food.
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01-06-2014, 01:00 PM #68
- Join Date: Sep 2011
- Location: United Kingdom (Great Britain)
- Posts: 16,265
- Rep Power: 105092
Great way to find a problematic weak spot = Lunges.
Great work Geek. Huge strength you have. Would love to train with you srs.
Btw, do you roll? If not then do so, and plenty of it to get them DOMS reduced.
The brain is always a cunning little thing when deprivation is added to your thoughts. Well done on keeping the little brain scamp at bay.
Awesome/10Ride it like you just stole it.
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01-06-2014, 01:05 PM #69
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01-06-2014, 01:12 PM #70
- Join Date: Sep 2011
- Location: United Kingdom (Great Britain)
- Posts: 16,265
- Rep Power: 105092
Good shout..
Also a young man (mikewines) who is a great help to me has a blog. He has some great vids in there and may be of assistance for rolling.
http://mwperformanceandfitness.blogspot.co.uk/Ride it like you just stole it.
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01-06-2014, 05:51 PM #71
hi G nice getting the groove back kinda squat day; like idea of walkouts
+1 for foam rolling the soreness away"Ego kills spirit. Find confidence in your own progress not in comparison to others." - me waking up 11/21/15
"It does not have to be a perfect workout; just be consistent" - my obi-wan
On my way to new levels in 2017
347 / 209 / DL 408 / 964.5 / Wilks 429.013
"Stay humble" - B*itch that lifts > me
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01-06-2014, 06:16 PM #72
- Join Date: Jul 2011
- Location: New York, United States
- Posts: 15,251
- Rep Power: 123367
Roll geek roll! I miss my roller here and notice when I don't use it.
I was doing walkouts for a bit and love them. I haven't done them in a while but really need to add them in. Not sure if you are just walking them out or breaking at the knees but I always break at the knees and set the safeties high. Defiantly helped my body adjust to higher weights.
Nice work all around! Strong geek is strong☻/
/▌
/ \ Don't care what you do crew.
Former natty ☠101- lift heavy things consistently over time as often as you can recover from.
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01-06-2014, 07:25 PM #73
he posts here, right? thanks for the link.
i loved doing those walkouts. they are super fun. hiiiiiii b! have you taken to making terrariums or hot cocoa in a jar?
pinterest has all kinds of things for cardio bunnies to do when they aren't on the treadmill!
oooooooOOoo i am gonna do that next monday! i'll be sure to get those safety bars high, though. because those weights feel heavy to me.
thanks!!
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01-07-2014, 10:15 AM #74
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01-07-2014, 08:22 PM #75
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01-07-2014, 09:35 PM #76
I have two juicy roller links to share
http://forum.bodybuilding.com/showth...#post550174193
http://www.youtube.com/watch?v=i6R7hyNIu54
Jeff and John made me buy one, lol mikewines forced my hand on the rumbleroller.The most important aspect of weight training; whether for the athlete, bodybuilder, or average person is to better ones health and ability without injury. - Bill Pearl
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01-08-2014, 01:19 AM #77
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01-08-2014, 08:06 AM #78
the weight is steady still. i need to stay strong. i am checking in here more mainly bc of that. it helps me stay on track when i am around you guys more.
i foam rolled and i am going to chalk up my lack of pain in part to that. it's a keeper.
thank you!! i was winging it, and these will help doing it right. that's super thoughtful of you.
jeff suggested them for core strength, and i am also doing them as sort of a jedi mind trick. if i can put those weights on my back with strength and power, the weights i actually want to squat wont seem so intimidating. i tend to psych myself out.
if you or anyone has core strengthening exercises that involve the barbell (i dont like crunches, dont have aroman chair, and dont like ab rollouts) i would appreciate it. i *still* have a forward lean that i think is associated with a weak core.
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01-08-2014, 08:07 AM #79
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01-08-2014, 08:16 AM #80
Just because you don't like crunches doesn't mean you shouldn't do them. If your abs are a weak link, they're a weak link and nothing will strengthen them as much as crunches will, especially decline with a plate on your chest!
Tell you what, if you want to strengthen that whole midsection area without crunches, you're not going to get as much bang for your buck as with crunches, buuuuuut...you can still do one-handed farmers walks, waiters walks, and leg lifts, scissor kicks, boxer leg lifts, and Turkish get ups.
Now, if you really want to trick your body into squatting heavier, don't save the walk outs for the end. Do them in the middle. Say you're going to use 155 for your working weight for instance. After you're warmed up, load 185 on the bar, walk it out, and then go back to 155 and squat it. It will fly up and feel effortless."Blessed be the Lord my rock, who trains my hands for war and my fingers for battle." - Psalm 144:1
Also, taxation is theft.
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01-08-2014, 08:26 AM #81
- Join Date: Jul 2011
- Location: New York, United States
- Posts: 15,251
- Rep Power: 123367
The bear makes a good point geek about the walkouts. The only thing I'd caution is NOT to do that if you use the knee bend I talked about. CNS doesn't like that...well mine wouldn't...ymmv.
Oh and I hate dem der crunches too. Nothing like a fat guy trying to do crunches to bring the lolz. It's like trying to spilt a balloon full of jello in half.☻/
/▌
/ \ Don't care what you do crew.
Former natty ☠101- lift heavy things consistently over time as often as you can recover from.
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01-08-2014, 10:49 AM #82
i should be shamed into ab work more. seriously. i need to be yelled at about that.
turkish get ups look interesting. and complicated. that's the only one that seems kinda cool. (the cool factor is so big with me. i love feeling like a badass and any floor work feels like pu*sy work to me. )
did a feminist just call that pu*sy work??? yes, she did.
i will do the walkouts before my last set. next week is straight 5's, so no rep outs or singles. thanks!
gotcha.
and that is exactly why i avoid floor work/ab work in general. fukkin embarassing. this fat girl needs to stop worrying about that ****.
i need progress and this is holding me back.
i will break out the ab wheel tonight and do that and crunches.
workout coming up! plus video!Last edited by geek23ka; 01-08-2014 at 11:03 AM.
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01-08-2014, 11:01 AM #83
C1, W1, D2 351 beginner style
Deadlifts
95x5
115x5
135x5
160x3
185x3
205x3+ 6 CHALK
230? 5 CHALK AND MIXED
OHP
barx5
50x5
55x5
60x3
65x3
70x3+ 5
75? 4 that last one was a BITCH to get, too.
Barbell Lunges
only the right
50x5
50x5
50x5
50x5
twice as much as i was able to do 2 days ago, plus added the 2.5 lbs to the bar. definitely improvement. after a couple weeks, i will go back to doing both legs, but right now, i am just trying to force myself to do these lunges at all and strengthen the right side of my body.
RDL
115x10 *vid
115x10
I took the video just to make sure that I am doing these correctly, and because threads are boring without video. Not that this video is super cool. It's mid range weight, but hey! you got video, kids!
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01-08-2014, 11:38 AM #84
- Join Date: Jan 2013
- Location: Guildford, Surrey, United Kingdom (Great Britain)
- Age: 48
- Posts: 7,434
- Rep Power: 37582
Those walkouts are amazing for improving squats from a psychological point of view...
Just before I get under the bar, I think to myself 'geek is walking out loads more than this' and suddenly it feels lighter...
Superstrong deads and nicr OHPs too. Looks like perfect numbers at the start of a 531 for a long progression.☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \
"Stay tight and don't be a pussy" Eric
"Get out of your head, you've got this" Jedi Spotter
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01-08-2014, 12:26 PM #85
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49955
Way to grind out the OHPs G-dog! Aw crap thought those DL were SLDL now I'm forgetting the difference between that and whatever RDL is, anyways functionally and form wise they looked good IMO, you maintain a very strong low back with that natural arch like people are supposed to, you don't see that much srs.
And I say go and foam roll all over the gym with your bad self! Can't look any weirder than when I whip out my special stretching strap thing and am laying there holding a stretch for 3 minutes and playing scrabble on my phone lulz.Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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01-08-2014, 12:45 PM #86
- Join Date: Jun 2011
- Location: Gilbert, Arizona, United States
- Posts: 1,142
- Rep Power: 2486
Depth looks right for RDL's. Usually you want to bend the knees a touch more and try to sit back. Think, "I'm trying to push my ass back against the wall" when doing them. You'll feel them a lot more through the glutes that way. Solid job on the OHP and deads!
When life hands you lemons... ask for something higher in protein.
The weight is a hammer and the bench an anvil. That which happens between both forms and shapes us, showing our true mettle.
My Lifting Journal: http://forum.bodybuilding.com/showthread.php?t=165860431
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01-08-2014, 03:44 PM #87
wut? wait did I just get called out as a cardio bunny?
brb off to find the appropriate gif ...
... post workout. having murdered dat cardio machine this bunny needs to soak up the gains.
btw rdl has more knee bend or else its are sorta a sldl that just didnt get all the way to the floor. still looked good form wise no matter what we call it.Last edited by beatha; 01-08-2014 at 04:01 PM.
"Ego kills spirit. Find confidence in your own progress not in comparison to others." - me waking up 11/21/15
"It does not have to be a perfect workout; just be consistent" - my obi-wan
On my way to new levels in 2017
347 / 209 / DL 408 / 964.5 / Wilks 429.013
"Stay humble" - B*itch that lifts > me
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01-08-2014, 04:00 PM #88
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01-08-2014, 04:57 PM #89
pshaw! i would so love to catch up with you. i am pretty sure in about 12 weeks you guys are gonna be laughing at my lifts. starting next week, i am attempting 1200 kcal a day. my lifts are gonna suuuuuuuck for a few months.
this is why i post vids. i love you guys for giving me feedback. see??? i didn't know this stuff. in fact, i was trying super hard not to bend my legs bc i thought you weren't supposed to. thanks for the pointers.
lake invar, i will reread this for my cues for next wednesday, thank you.
hammy i wish we could workout together. this way we could do our frou frou stuff together and dare anyone to make fun of us.
bea, my toddler was with me when i was reading the thread and he said MOMMA THAT BUNNY IS DEAD! i had to look a bit to make sure he wasnt. naw, he's just relaxin. that is one relaxed bunbun!
generetired, hi! thanks for dropping in. and thank you for your kind words.
i gots some visitin to do in journals.
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01-08-2014, 06:01 PM #90
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