Erik's Weight Training Log - Lifting, Food, Fun

[determined4000]

Why so much quad work and so little hamstring though?

its was a push session

[ErikTheElectric]

10/15/2014



PPL: Week 15 “Rebuild"


Macros: 185g Protein / 60g Fat / 385g Carbs

MW: NT

Pre-Workout:
908 21 133 51 22 1,729 (kcals, fat, carbs, protein, fiber, sodium)


Tunes/Watch





Overview:
---
So that was probably the most humbling and training session session I've had in months..
But I'll get to it later. I started off the day with my science lab and ran into the girl that hit me again, she again ignored me when we locked eyes and simply pretended not to see me. Which didn't surprise me in the slightest.. After which I headed back home and geared up for some repeats/hill climbing and SMOKED IT! . Hit another PR with 4 straight repeats and over 9,000 ft of elevation gain (within my designated time period), there was practically NO wind today, so I was almost able to fly up the hills. I've started incorporating different climbing methods and applying my power from my glutes/quads more, and I've DEFINITELY noticed a difference!

After I was done, I headed into economics for my quiz for the week. EVERYONE bombed this thing.. the kids around me got 30-40%, I'm happy that I managed to scrounge up a 70%!
Probably one of the hardest quizzes this semester, I'm just glad I got a passing grade.




----
Now to my session...
I knew today wasn't going to be "pretty", I know I've lost A TON of strength on my compounds. But I'm SO glad that I just went into this session with a positive mindset.
"Forget about the past, forget about how strong you were at ONE POINT.. bring yourself to the present.. all that matters is now." I was extremely.. EXTREMELY conservative with the weight today, I probably could've bumped up the weight to 255-265 and worked with it for the 5x5 sets. But quite frankly, I'm done taking risks.. I'd rather get the most I can out of the session.. rather than screw around and try to do something stupid.
That being said.. It's 225 right now, and that's my starting point. From here, I'll be adding +5lbs OR +10lbs to the bar, after each session and I'm going to give it my damn all to get my strength back.
I was extremely proud of myself for choking up my pride, and just getting under the bar tonight. No bullsh*t, nothing.

I'm excited to see how things pan out over the course of the next few months. I'm very confident that things will get back on track.

----

Nutrition wise, I'm going to actually be taking protein DOWN a tad and bumping up fat and carbs. Just to see where things take me.










Now.. I'm making dinner for the GF. Pan Roasted Potatoes, Chicken Thighs, and Salad!



ONWARD!



**Snapshots**
Erik Selfie



Ontop of the peak

Training - Squat


Ride for the day!
(Lol.. More PRs!)







Training - PM (squat focus)


Warmup
10 minutes stretching + foam rolling




High Bar Squat
Bar x 12
135 x 12
165 x 8
---
185 x 5
---
225 x 5
225 x 5
225 x 5 - narrow stance
225 x 5 - narrow stance
225 x 5 - narrow stance
(It is.... What it is..)


Leg Press (narrow stance)(knees to chest)
1 pps x 15
2 pps x 15
3 pps x 12
---
4 pps x 12
---
5 pps x 8
5 pps x 8
5 pps x 8
(Brutal)


Goblet squats
35 x 12
50 x 12
---
70 x 12
70 x 12
70 x 12



Weighted decline sit-ups
BW x 25
BW x 25
10 x 15
---
25 x 15
---
35 x 15


**dropset**
Leg extensions to calf raises
145 x 12 - 200 x failure
145 x 12 - 200 x failure
145 x 12 - 200 x failure


Kneeling cable crunches
90 x 25
110 x 25
150 x 25
165 x 25

----
Videos
Squat - 1st set (225)

Squat - 2nd set (225)

Leg press (narrow stance)(knees to chest)(5pps)



----
Food!
Rice + Eggs + Multi

Chinese Chicken Salad

My homemade garlic steak fries!

New page

you could certainly use the fat
its been quite low for some time
I bet you feel better with it


did you mean to post food pics?

I've had it high for period of time, just not longer periods of time. But yes, I agree.

Mean to post food pics? Huh?

Those macros are looking up, man the Chinese salad looks delicious!

that's a productive mindset on the squats.Build up to the really tough stuff and it'll be a smoother ride
Why so much quad work and so little hamstring though?

Thanks! It was awesome, my GFs favorite meal to cook.

Tomorrow is pull.

its was a push session

^^^

[Carvinge]

Can I ask why the narrow stance? I'm always trying to learn. IIRC having a wider sumo stance is better for power because you're using more glutes.

But other than that the food looks great and same with the lifts. Keep progressing. It'll get there. This is not something that happens over night. You're doing great.

[ErikTheElectric]

Can I ask why the narrow stance? I'm always trying to learn. IIRC having a wider sumo stance is better for power because you're using more glutes.

But other than that the food looks great and same with the lifts. Keep progressing. It'll get there. This is not something that happens over night. You're doing great.

Thanks!


I use a narrow(er) stance the most because I find that it hits my quads more, and forces me to engage them more in the movement(s). Both on the leg press, and on all squat variations.
Give it a shot!

[AlacrityH]

Can I ask why the narrow stance? I'm always trying to learn. IIRC having a wider sumo stance is better for power because you're using more glutes.

But other than that the food looks great and same with the lifts. Keep progressing. It'll get there. This is not something that happens over night. You're doing great.

Depends on the morphology of your hips. Everyone has different hip sockets and different angles of insertion of the femur. Wider doesnt necessarily equate to stronger simply because theres more glutes involved. More glutes = less quads. Tradeoff. Some people are stronger with having a quad dominant squat over a glute dominant one simply because of the structure of their hips and what stance width makes it best for the biomechanics of your body.

[Alyion]

Hey dude, I know I don't post much but if you're thinking of a routine change I strongly suggest you give this thread a read (http://forum.bodybuilding.com/showth...hp?t=162992991). If you're anything like me it might seem a bit off putting at first, but its one of the best routines i've ever done (although it is more of a template that you can play around with).

[Woody-5]

Great view from the top and sick elevation gains!
Starting ultra conservative is the way to go- lots of runway to bust past old PRs. Smart planning

[DJaRiHardstyle]

Depends on the morphology of your hips. Everyone has different hip sockets and different angles of insertion of the femur. Wider doesnt necessarily equate to stronger simply because theres more glutes involved. More glutes = less quads. Tradeoff. Some people are stronger with having a quad dominant squat over a glute dominant one simply because of the structure of their hips and what stance width makes it best for the biomechanics of your body.

Yup.

For example, I'm finding myself increasingly comfortable squatting with feet no wider than shoulder width to just bounce in and out of the hole pretty deep. Find what works for you, is the non-scientific version of what Alacrity is saying.

Oh and is that Animal Pak I see? Oh how I miss that Pak piss....

[dailob]

As for halloween, nothing much. My girlfriend is going to a musical festival so I'll be by myself.

Yourself?

no plans for halloween - as it's a friday and i'm at work, and the weekend is dedicated to marathon stuff (bib pick up, team pasta party, universal meet up for like 10 mins lol)



also, when are your competitions - powerlifting and bike?

[Domicron]

haven't been in a while, good to see you're still working hard.

you 'officially' bulking yet? or still in your 'reverse diet/recover from getting hit by a car' mode.

are you planning on biking less once you get into the meat of your bulk or just eat more to offset the calories burned?

enjoy Halloween on your own; try not to overdo it with the grip/forearm work...

[ErikTheElectric]

Depends on the morphology of your hips. Everyone has different hip sockets and different angles of insertion of the femur. Wider doesnt necessarily equate to stronger simply because theres more glutes involved. More glutes = less quads. Tradeoff. Some people are stronger with having a quad dominant squat over a glute dominant one simply because of the structure of their hips and what stance width makes it best for the biomechanics of your body.

^This.

Was going to make the argument that the structure of the hips makes a huge difference, and is another reason why I choose to go narrow.

I just feel better with a narrow stance squat.

Hey dude, I know I don't post much but if you're thinking of a routine change I strongly suggest you give this thread a read (http://forum.bodybuilding.com/showth...hp?t=162992991). If you're anything like me it might seem a bit off putting at first, but its one of the best routines i've ever done (although it is more of a template that you can play around with).

Long time no see. Thanks for the link!

Great view from the top and sick elevation gains!
Starting ultra conservative is the way to go- lots of runway to bust past old PRs. Smart planning

Thanks woody. Hopefully some good stuff on the horizon.

Yup.

For example, I'm finding myself increasingly comfortable squatting with feet no wider than shoulder width to just bounce in and out of the hole pretty deep. Find what works for you, is the non-scientific version of what Alacrity is saying.

Oh and is that Animal Pak I see? Oh how I miss that Pak piss....

Yep. I got it for free. So, I'll be taking it until I get some orange triad.

no plans for halloween - as it's a friday and i'm at work, and the weekend is dedicated to marathon stuff (bib pick up, team pasta party, universal meet up for like 10 mins lol)



also, when are your competitions - powerlifting and bike?

None planned yet. Currently there are no powerlifting meets until ~april/march of next year..

haven't been in a while, good to see you're still working hard.

you 'officially' bulking yet? or still in your 'reverse diet/recover from getting hit by a car' mode.

are you planning on cycling less once you get into the meat of your bulk or just eat more to offset the calories burned?

enjoy Halloween on your own; try not to overdo it with the grip/forearm work...

FTFY.

Neither. I'm currently just maintaining, eating in a slight surplus. Really just depends on the day.
When I get into the bulk, it'll be a slight surplus. No need to cut back the riding. My grocery bill is just going to be sky high.

Not really sure what you're on about @ halloween though. lmao

[Felipon]

Must be hard to figure out your maintenance though with the amount of cals u burn cycling though right ?

[ErikTheElectric]

Must be hard to figure out your maintenance though with the amount of cals u burn cycling though right ?

Nope, not particularly.



I know my body well enough after all of these years of riding to intuitively know when my body is in a state of anabolism (surplus) vs. catabolism.
I don't necessarily believe in having "Set macros" for each day, as I believe that they vary on daily basis. (I think this to be the case for recreational gym goers and people with desk jobs).



Weight + Mirror + Gym Performance + Appetite


All the indicators that you need.

[KrazyEyezKillah]

Good stuff on those pulls man! You really didn't lose much strength overall, and they looked nice. Also, nice effort on the 95 lb DB presses, you've done a great job of retaining your strength. I love your current attitude of "rebuilding". Add "surpassing" to that mindset as well! You got this.

Also - totally agree on the holds for weighted chin-ups. They can be really beneficial and they make the movement SO much fuking harder.

[Carvinge]

Depends on the morphology of your hips. Everyone has different hip sockets and different angles of insertion of the femur. Wider doesnt necessarily equate to stronger simply because theres more glutes involved. More glutes = less quads. Tradeoff. Some people are stronger with having a quad dominant squat over a glute dominant one simply because of the structure of their hips and what stance width makes it best for the biomechanics of your body.

Makes a lot of sense. Thanks for the response.

I got that bit of knowledge from a powerlifter at the gym that trains me and keeps me humble with my form, weight and other stuff. I just wanted to run it by and maybe give Eric a few pointers. Turns out it's just my bodies chemistry.

[ErikTheElectric]

10/29/2014



PPL: Week 15 “Rebuild"


Macros: 185g Protein / 59g Fat / 415g Carbs

MW: NA

Pre-Workout:
~ 2.5 cups coffee
~ 3L water


Tunes/Watch





Overview:
---
Going to be posting this one up a bit early, before I head over to accounting class for the night.
Had a pretty good session this morning, I headed in and trained fasted ~10:30 a.m. Started things off with some interval work on the bike, like usual. 30 seconds on/30seconds off seems to be the sweet spot for me, in terms of ramping up my HR and efficiently cooling down + warming up. By now, I know that I'm likely surpassing 600 kcals/hr on the bike. It's very tough for me to estimate how much I burn in one spin session, so I just air on the conservative side and estimate ~600-650kcals. Other than that, I don't really pay too much attention to it.



Deadlifts went very well.
Looking at the 335 video, my back is still pretty rounded.. (as it ALWAYS has with conventional pulls). Which is mainly why I always pull sumo, but regardless.. I feel pretty good about them. My hips/ass could be lower, but I'm not really focused on conventionals for the time being. I simply did them conventional today, because I pulled sumo a few days ago and my glutes/quads were still pretty fried from yesterdays session. I was happy with 335 x 5. I was a bit crunched for time today, so I threw in some dropsets and light work.

I've started doing strict "high cable rows"
With my elbows tucked in, and I've found that it SMOKES my middle back and lats. Actually probably more than any other exercise right now. To be honest, I'm actually baffled that I haven't ever done them this way before.
I've included a video below (with pauses), and really suggest these to everyone.


Other than that, a pretty solid day. About to have meal #1 and off to class!




**Snapshots**

Training (FASTED) (Pull)



Spin - 61 minutes
Intervals
15 minutes: 30 seconds on / 30 seconds off (2x)
10 minutes: 1 min off / 1 min on (3x)
estimated kcals: 645
Max HR: 188 BPM





Warmup
15 min stretching + foam rolling (hamstrings + glutes)


Conventional Deadlift (DeadStop)
135 x 12
185 x 12
---
225 x 8
---
275 x 5
---
335 x 5
(Happy with this)


SLDLs (light)
135 x 12
135 x 12
135 x 12

BB curls
40 x 15
40 x 15
---
50 x 12
--
60 x 12
60 x 12
60 x 12


**DROPSET**
Hammer curls to strict DB front raises
15s x 15 - 10s x 20
---
25s x 12 - 20s x 12
---
30s x 12 - 20s x 12
30s x 12 - 20s x 12
30s x 12 - 20s x 12


High cable pulls (elbows tucked)(paused at bottom)
50 x 12
---
70 x 12
70 x 12
70 x 12
(Brutal)


**finisher**
Paused Facepulls to Cable curls
60 x 12 - 50 x 12
60 x 12 - 60 x 12
70 x 12 - 70 x 12
70 x 12 - 80 x 8

----
Videos
Deadlifts (conventional) (335)

High cable pulls (sick back pump)


----
Food!


Threw together dinner last night for the misses and myself. Oven Baked Chicken Thighs + Fried Garlic Potatoes + Salad + Broccoli



Hot Chocolate Chip Protein pudding/brownie

[ErikTheElectric]

Good stuff on those pulls man! You really didn't lose much strength overall, and they looked nice. Also, nice effort on the 95 lb DB presses, you've done a great job of retaining your strength. I love your current attitude of "rebuilding". Add "surpassing" to that mindset as well! You got this.

Also - totally agree on the holds for weighted chin-ups. They can be really beneficial and they make the movement SO much fuking harder.

I appreciate your kind words brother. But I definitely have, the key for me is being "okay" with it, and accepting the strength loss. I have to remember that I've been stronger before, and now just focus on the present and be confident that I really CAN work my way back to my old strength level again.

Hopefully one day I can have weighted chin strength like you do!

Hope everything is well with you amigo!

Makes a lot of sense. Thanks for the response.

I got that bit of knowledge from a powerlifter at the gym that trains me and keeps me humble with my form, weight and other stuff. I just wanted to run it by and maybe give Eric a few pointers. Turns out it's just my bodies chemistry.

Who might that be?


Pointers on what?

[Wicked12]

Holy chit dat food porn. Looks damn delicious brother.

Nice workout man.

[TypeNirvash]

Pudding brownie looks hnnng! Wanna shoot me the recipe? I'd love you long time

Lifts are looking good, and I'm curious to see what your grocery list is going to look like on your bulk!

[ErikTheElectric]

Holy chit dat food porn. Looks damn delicious brother.

Nice workout man.

Thanks man!

[ErikTheElectric]

Pudding brownie looks hnnng! Wanna shoot me the recipe? I'd love you long time

Lifts are looking good, and I'm curious to see what your grocery list is going to look like on your bulk!

Good to see you still subbed, Type!

Brownie recipe is pretty simple.
Just bisquik + baking coco + protein powder + water! (And chocolate chips of course)


And my grocery list?

You'd gasp.. Haha.

[determined4000]

stop eating out
problem solved

[Flagaba]

Strong DL's today brother, nicely done!

That brownie looks so delicious...my goodness.

EDIT: Can't help but notice in most of your food pictures...your kitchen looks nice as hell buddy! Counters and oven look quite classy...I love that!

[ErikTheElectric]

stop eating out
problem solved

Huh?

I rarely eat out?



Grocery bill =/= eating out (expense wise)
two very different things

[ErikTheElectric]

Strong DL's today brother, nicely done!

That brownie looks so delicious...my goodness.

EDIT: Can't help but notice in most of your food pictures...your kitchen looks nice as hell buddy! Counters and oven look quite classy...I love that!

Thanks Carl!

DLs are from strong right now, but I appreciate the kind words!

[determined4000]

Garlic + Potato = success

The great thing about marble counter tops is they are far far easier to clean.
I dont have them at my place but my parents have always had marble.

The other thing I hate about my place is all counters/appliances are white which is a nightmare to keep clean because they show everything like a white car/clothing.

[ErikTheElectric]

Garlic + Potato = success

The great thing about marble counter tops is they are far far easier to clean.
I dont have them at my place but my parents have always had marble.

The other thing I hate about my place is all counters/appliances are white which is a nightmare to keep clean because they show everything like a white car/clothing.

Been doing lots of experimenting with taters. At least 1lb/day!

Where you referring to me or someone else in post #7463? lol

[Woody-5]

chicken thighs and garlic potatoes = winning combo

Solid pulls my man, glad you're back at them! Never tried the cable rows like that- I might have to give em a shot! I love cable work for the back

[Prednisone666]

Nope, not particularly.



I know my body well enough after all of these years of riding to intuitively know when my body is in a state of anabolism (surplus) vs. catabolism.
I don't necessarily believe in having "Set macros" for each day, as I believe that they vary on daily basis. (I think this to be the case for recreational gym goers and people with desk jobs).



Weight + Mirror + Gym Performance + Appetite


All the indicators that you need.

This makes a ton of sense for you, and has clearly worked. I think it can sometimes be a risky mindset for more sedentary, non-lifting people who are overweight and trying to lose weight though. For this to work you have to know your body as well as you do IMO.

Good stuff on those pulls man! You really didn't lose much strength overall, and they looked nice. Also, nice effort on the 95 lb DB presses, you've done a great job of retaining your strength. I love your current attitude of "rebuilding". Add "surpassing" to that mindset as well! You got this.

Also - totally agree on the holds for weighted chin-ups. They can be really beneficial and they make the movement SO much fuking harder.

seconding paused weighted chin ups being much harder.



Those are some strong conventional pulls for someone who is a sumo puller and has been in a deficit for quite some time. Inb4 4+ plates conventional when your cals go back up


Really love those cable pulls man-Cable work for back can give the GOAT pump. Cable rows always destroy my traps and middle back

[ErikTheElectric]

chicken thighs and garlic potatoes = winning combo

Solid pulls my man, glad you're back at them! Never tried the cable rows like that- I might have to give em a shot! I love cable work for the back

Tell me about it! The GF LOVES the new stuff I've been whipping up with potatoes and dark meat. It all adds so much flavor!

Thanks for the kind words as usual brother!

This makes a ton of sense for you, and has clearly worked. I think it can sometimes be a risky mindset for more sedentary, non-lifting people who are overweight and trying to lose weight though. For this to work you have to know your body as well as you do IMO.
seconding paused weighted chin ups being much harder.



Those are some strong conventional pulls for someone who is a sumo puller and has been in a deficit for quite some time. Inb4 4+ plates conventional when your cals go back up


Really love those cable pulls man-Cable work for back can give the GOAT pump. Cable rows always destroy my traps and middle back

It takes a while to get to it. I mean, if I worked a desk job and barely got outside I would NEVER feel that way. But it is what it is, I like having that sense of intuition..

COnventionals are coming up, but I need to make sure I don't fck up my back. Mainly because it always rounds when I pull conventional.

Take it easy brother!