Bo Flecks' Training Lean and Power Density Experiment

[Bo_Flecks]

Pre-Workout Report Thursday 1/28/10

Yesterday at around 6:00PM as I was down in the floor playing with my youngest son, the L5 disk slipped out. I had a fear that it would happen based upon the tightness of my lower back. As I stated in my previous post, it's been common for this to happen under those circumstances.

I've spent the last 24 hours doing what I usually do to attempt to get it to shift back into place...stretching, inversion, lying flat, and pretty much taking the maximum amount of Ibuprofen that is safe to take. About a half hour ago, the L5 moved back into position. While the area is still tender, the disk pain itself is gone. I've dealt with this for so long that I don't see any reason not to train this evening...I'll just play it by ear as I go through my shoulder and trap rotation.

[Bo_Flecks]

Thursday 1/28/10- Shoulders/Traps

Seated Military Press
10x170
8x190
4x210*

Hi Rep
15x150
12x150*
(*Will work to increase reps next week)

Dumbbell Front Raises Went back to standard form
10x35*
8x40*
6x45*

Hi Rep
15x25*
15x25*
(*will maintain this weight next week)

Wide Grip Upright Rows (Did not attempt this exercise or any variation today)
10x
8x
6x

Hi Rep
15x
15x

Barbell Shrugs (Did not attempt this exercise today. Substituted Carlman shrugs)
10x
8x
6x

Hi Rep
15x
15x

Carlman Shrugs (Substitution exercise)
15x45
15x45
15x45
15x45
15x45


Observations
I'll make no excuses for all of the red. I fought hard for every set.

Shoulder Workout
Military Press: My balance was off a bit on the bench seat today. That made it a little more difficult to really drive the final set with 210 lbs. I attempted the 5th rep, but had to set it on the safety bars. I dropped the bar down to the bottom of the lift and it just kept on going

Front Raises: As I mentioned in an earlier post, I had to change these back to the standard form. I actually prefer them this way over the hammer grips w/twist.

Trap Workout
Shrugs: I wanted to work the traps, but did not want to be balancing a bunch of weight today, so I went with the Carlman shrugs. The traps got pumped pretty well, and only having to use 45lb dumbbells meant I could keep my position very stable.

I battled through this workout without any negative effects. There are those who probably think I'm a dumb a$$ for not taking the day off. Fact is, even if the L5 had not shifted back into place, I would have trained today.

Now...I have a day and a half to get it ready to squat

[bamazav]

Bo, I will be praying for you and your back. I can sympathize. Despite the apparent handicap, it looks as though you pushed through your session. I admire your tenacity in the face of the discomfort.

[Bo_Flecks]

Bo, I will be praying for you and your back. I can sympathize. Despite the apparent handicap, it looks as though you pushed through your session. I admire your tenacity in the face of the discomfort.

Thanks, David.

The reason I added the 30 minute hill hikes three days a week was to support my training and my lower back strength. My recovery time was very short, so there is a definite positive to take away from this.

I'm ready blast my legs Saturday morning!

[Bo_Flecks]

Random Meal Plan Analysis 1/29/10

It's been two months since I did my last calorie/macro analysis to see where my meals and days average out. I have made some minor changes here and there and knew there would be some slight calorie/macro changes. My body fat has not increased with these changes, so I decided to compare one non-workout day and one workout day to get a picture of what my calories and macros currently look like. My meals usually stay very close to the examples, so this will give me an average to interpret.

Wednesday-Non Workout day

.........Calories / Protein / Carbs / Fat
Meal 1
2 eggs- 150 / 13 / 1 / 10
1/2 cup of oatmeal- 150 / 5 / 27 / 3
Sugar free/fat free yogurt - 80 / 6 / 12 / 0

Total for meal- 380 / 24 / 40 / 13

Meal 2
Tuna- 120 / 26 / 0 / 1
7 Triscuits- 140 / 3 / 23 / 4
1/2 cup of almonds- 360 / 16 / 12 / 28

Total for meal- 620 / 45 / 35 / 33

Meal 3
4 oz chicken breast- 196 / 35 / 0 / 5
on whole wheat- 80 / 5 / 17 / 1
1 cup cauliflower- 24 / 2 / 6 / 0
apple- 81 / 0 / 17 / 0

Total for meal 381 / 42 / 40 / 6

Meal 4
4 oz teriyaki breast strips- 196 / 35 / 0 / 5
7 Triscuits- 140 / 3 / 23 / 4
6 oz Cranberry Juice Cocktail- 90 / 0 / 22 / 0
Total for meal- 426 / 38 / 45 / 9

Meal 5
Chicken Soft Tacos
4 oz chicken breast- 196 / 35 / 0 / 5
1/4 cheese- 110 / 7 / 0 / 9
2 tbs sour cream- 50 / 1 / 2 / 5
1/2 cup peppers/onions- 20 / 1 / 5 / 2
2 low carb corn tortillas- 40 / 2 / 19 / 6

Total for meal- 416 / 46 / 26 / 25

Meal 6
1 cup Cottage Cheese- 160 / 26 / 10 / 3
1 cup steamed broccoli- 24 / 3 / 5 / 1

Total for meal- 184 / 29 / 15 / 4

...............Calories / Protein / Carbs / Fat

Daily Total- 2407 / 229 / 201 / 90




Thursday- Workout day

.........Calories / Protein / Carbs / Fat
Meal 1
2 eggs- 150 / 13 / 1 / 10
1/2 cup of oatmeal- 150 / 5 / 27 / 3
Sugar free/fat free yogurt - 80 / 6 / 12 / 0

Total for meal- 380 / 24 / 40 / 13

Meal 2
Tuna- 120 / 26 / 0 / 1
7 Triscuits- 140 / 3 / 23 / 4
1/2 cup of almonds- 360 / 16 / 12 / 28

Total for meal- 620 / 45 / 35 / 33

Meal 3
4 oz chicken breast- 196 / 35 / 0 / 5
on whole wheat- 80 / 5 / 17 / 1
1 cup cauliflower- 24 / 2 / 6 / 0
apple- 81 / 0 / 17 / 0

Total for meal- 381 / 42 / 40 / 6

Meal 4 Pre and Post Workout
18 oz cranberry juice cocktail- 270 / 0 / 66 / 0
2 protein shakes w/2% milk- 500 / 64 / 30 / 7

Total for meal- 770 / 64 / 96 / 7

Meal 5
Southwest Chili-
4 oz lean beef- 200 / 35 / 0 / 5
1/4 cheese- 110 / 7 / 0 / 9
1/2 chile beans- 140 / 5 / 19 / 1
12 corn chips- 260 / 4 / 34 / 12

Total for meal- 710 / 51 / 53 / 27

Meal 6
1 cup Cottage Cheese- 160 / 26 / 10 / 3
1 cup steamed broccoli- 24 / 3 / 5 / 1

Total for meal- 184 / 29 / 15 / 4

................Calories / Protein / Carbs / Fat

Daily Total- 3045 / 255 / 279 / 90

Reflection:

• My calories are lower now than 12 weeks ago, yet my macros are about the same. Calories averaged about 200 per day lower
• On non workout days, my protein intake is higher than carbs
• On workout day, my carb intake is higher than my protein

Conclusion:

• In the last 12 weeks I have not added any body fat, yet my lean mass has increased
• I see no reason to make any changes at this time.
• If my fat level starts to creep up, this shows me which meals I can cut a few calories out of and still keep my macros consistent throughout the day

[Bo_Flecks]

Off Day Training- Friday 1/29/10

Cardio
30 minute hike in the Ozark Hills. 21 degrees and windy...a ski mask kind of day

Neck- rear pull
11x40*
11x45*

Neck- front pull
11x30*
11x35*
(*will increase repetitions next week)

Wrist Roller
Forward/Reverse 30x10*
Forward/Reverse 30x10*
Forward/Reverse 30x10*
(*will work with this weight again next week)

I lightened the weight up on the wrist roller to get a full 30 turns both forward and reversed for 3 sets. This created pretty amazing burn.

[baker]

Pre-Workout Report Thursday 1/28/10

Yesterday at around 6:00PM as I was down in the floor playing with my youngest son, the L5 disk slipped out. I had a fear that it would happen based upon the tightness of my lower back. As I stated in my previous post, it's been common for this to happen under those circumstances.

It's amazing how we move around these big weights all the time and end up getting hurt doing the simplest things. I believe Sammy Sosa once went on the DL because he hurt himself sneezing. People laugh but this is actually pretty common in the lifting community.

Oh, and excellent job pushing through.

[2nd_chance]

I battled through this workout without any negative effects. There are those who probably think I'm a dumb a$$ for not taking the day off. Fact is, even if the L5 had not shifted back into place, I would have trained today.

How's it going Bo? Are you going to be able to squat tomorrow?

[Bo_Flecks]

It's amazing how we move around these big weights all the time and end up getting hurt doing the simplest things. I believe Sammy Sosa once went on the DL because he hurt himself sneezing. People laugh but this is actually pretty common in the lifting community.

Oh, and excellent job pushing through.

lol- I remember that. He sneezed and it gave him pretty serious back spasms. I, on the other hand, was playing a serious round of Thomas the Train

I can pretty much put my finger on what the problem was. During de-load week I really just tossed a coin as to whether I should do some light dead lifts, or just rest the back completely. I thought it best to do the latter. Wrong choice.

When I did my deads Tuesday night, they felt great. My back was really rested, and I got through the session very easily. The problem came with the additional DOMS from two weeks away from dead lifting. I'll make sure not to make that same mistake again.

How's it going Bo? Are you going to be able to squat tomorrow?

Yeah, David. As is stands right now, squats are a GO for tomorrow. Everything feels back to usual, so I'm planning on going with my scheduled weights. After the fight I had with the iron Thursday night, I'm stoked to get some redemption.

[Bo_Flecks]

Current Body Stats 1/30/10

Weight 176
Neck 16.1/2
Shoulders 51
Chest 43 1/2
Arm 16 1/2 -1/8
Forearm 13 3/8 -1/8
Waist 32 +1/2
Thigh 22 1/2 +1/4
Calf 15
BF% 6

165.57 lbs lean mass.
10.43 fat

Some interesting results to look at today.

A positive that I take away from the check this week is that my thighs are growing. The fat check on them has remained the same at 4.7 mm for the past several months, but over the last six weeks, I have seen a 1/2 inch increase.

I don't think it's any big deal that the arm measurements are down 1/8 inch. I think that is just a matter of how much pump I've held onto since my last workout, cold weather, etc. The oddball thing is my waist measurement is up 1/2 inch, yet the fat check on my torso shows 7.7 mm on my stomach and back which is exactly what it has been for a few months. This increase in size could be due to the additional oblique work I've been doing over the past few weeks.

This is exactly why I check my fat levels with a 7 point check. I've been following the O35 threads on BF% lately. I haven't weighed in on them because I believe for the most part they are filled with a bunch of opinions that are crap. If I didn't know that the fat measurements on my torso were exactly the same, a 1/2 inch increase on my waist would seem problematic. By knowing all of the variables, I can make informed decisions...not just go off randomly changing my diet because my pants fit a little tighter, or I might think I see a difference in the mirror. Quite frankly, my pants might shrink a little when put in the dryer, and my powers of observation are not that good. End rant.

All measurements taken cold/flexed. Weight and BF% are measured weekly using AccuFitness FatTrack II Digital Body Fat Caliper and the 7 point Jackson/Pollock caliper method with Linear tracker software: http://www.linear-software.com/online.html Measurements are taken every other week using an AccuFitness MyoTape.

[bamazav]

Is your BF the same as last measurement? Like you, I would not be too worried about the two arm losses or the waist increase. There are too many factors that can affect measurements, that amount is probably statistically insignificant. If the losses were on every measurement, there would be some cause for worry.

[Bo_Flecks]

Is your BF the same as last measurement? Like you, I would not be too worried about the two arm losses or the waist increase. There are too many factors that can affect measurements, that amount is probably statistically insignificant. If the losses were on every measurement, there would be some cause for worry.

The BF% was only .08 difference (down) which as you said is insignificant. The only measurment difference from two weeks ago was in my suprailliac. The difference there was so small it could simply be attributed to operator error.

The huge benefit for me in keeping close track of these things is that I have been pushing my legs to the point of having difficulty climbing the stairs out of my basement. When I see 1/2 inch increase in my thighs, and also see no increase in fat on them, I know my muscles are responding to the training regimen I'm using. No guessing. Strength increase has not always equated to size increase in my case, so strength has never been a reliable measure.

[Bo_Flecks]

Saturday 1/30/10- Legs NO RED...Woot!

Squats
10x214*
8x239*
6x264*
4x289*

Hi Rep
15x164*
15x164*
(*will increase all by 1lb next week which will equal 5lbs over a three week period)

Dip Belt Squats
10x80*
10x90*
10x100*

Hi Rep
15x60*
15x60*
(*will increase all by 5lb next week)

Leg Curl
10x60*
8x70*
(*will hold this weight again for next week)

Hi Rep
15x50*
15x50*
(*will increase by 2 1/2 lbs next week)

Calf Raises
15x230*
15x230*
15x230*
15x230*
15x230*
(*will increase all by 2 lbs next week)

Pre-Workout Observations
When I woke up this morning, I was ready to put Thursday's workout thoughts behind me. I did exactly that.

Squats
No problems here. There was a lot of concentration on form during the 4x289 set. I will only add 1 lb next week. This should allow me to reach my first goal of 300lbs for reps in four weeks.

[bamazav]

Great session. It is amazing how our body can rebound. John Calvin wrote, and I paraphrase, If anyone needs proof of God, he should look at the human body for there are enough miracles in one person to reveal to him God.

[Bo_Flecks]

Microloading

I've had a few questions about microloading lately...especially about how I get the really oddball weight totals I report.

I have two sets of Valeo Wrist Weights that I bought here on BB.com. They weigh one pound each and slide easily onto the sleeve of my Olympic bar. They fit snugly so they don't move around. This is an example of how I would use them to create a total of 187 lbs:



It's a pretty quick, simple, and cheap way to microload. I can even use them on my spin lock dumbbells in 1lb increments.

[Bo_Flecks]

Sunday 1/31/10- Chest/Triceps

Weighted Dips
10x82*
8x102*
6x122*

Hi Rep
15x62*
15x62*
(*will increase all by 1lb next week)

Incline Bench Press
10x197
8x217
4x237*
(*Will work to increase reps next week)

Hi Rep
15x157*
15x157*
(*will increase by 2lb next week)

Weighted Bench Dips
10x142 1/2*
10x152 1/2*
10x162 1/2*

Hi Rep
15x132 1/2*
(*will increase all by 2 1/2lb next week)

Close Grip Bench
10x142*
8x157*
6x172*

Hi Rep
15x117*
(*will increase by all 3lb next week)

Decline Dumbbell Extensions
10x60*
8x70*
6x80*
(*will increase by 5lb next week)

Hi Rep
15x50*
(*will hold this weight for next week)

Chest Workout
Weighted Dips: I added some additional padding to the grips on my dip bar. My palms were taking a beating with the increased weight, and I found myself starting to concentrate on my hands rather than my chest. The addition of some foam rubber corner molding pads I had left over from what I put around the house to protect the kids was just the ticket. The 6th rep with 122 lbs was wobbly, but I got it locked out.
Incline Bench: I got 4 clean reps with 237 lbs, but was unable to lock out the 5th. I did a controlled negative and set it down on the safety bars. I was a little disappointed in this. The extra 2 lbs really made a difference this week.

Tricep Workout
Close Grip Bench: I really have to concentrate on keeping my elbows in on this movement. My tendency is to flair the elbows out to incorporate some chest. Doing this right really takes a lot of discipline because I want to move more and more weight. While form is always paramount, in the case of close grips, I believe form is infinitely more important than poundage. That said, I'm going to increase the weight more next week because these felt fairly light today.
Decline Dumbbell Extensions: I felt like I needed to add an extending movement to my tricep rotation. I dropped EZ bar extensions a month ago due to some elbow strain I wanted to let recover. Using a dumbbell for this movement allows me to get my elbows in a different position, yet still throw a lot of weight on the triceps. I'm interested to see if there is any new DOMS tomorrow and exactly where they are.

[2nd_chance]

Squats
No problems here. There was a lot of concentration on form during the 4x289 set. I will only add 1 lb next week. This should allow me to reach my first goal of 300lbs for reps in four weeks.

Good deal Bo. You're almost to your goal.

I've never done dip belt squats but I'm going to do some dip belt donkeys (as I don't want some dude riding my back!)

[bamazav]

Great session Bo. I learn so much reading everyone's journals. Thanks for teaching.

[Bo_Flecks]

Good deal Bo. You're almost to your goal.
I've never done dip belt squats but I'm going to do some dip belt donkeys (as I don't want some dude riding my back!)

Hmmmm...dip belt donkeys. Now you've got me thinkin'

Great session Bo. I learn so much reading everyone's journals. Thanks for teaching.

Me too. I also like it when guys whose opinions I trust come in here and stretch my thinking on my training.

[bamazav]

Hmmmm...dip belt donkeys. Now you've got me thinkin'

Now I understand not wanting some guy on your back, but will your dip belts hold 200+ pounds?

[2nd_chance]

Now I understand not wanting some guy on your back, but will your dip belts hold 200+ pounds?

I'll let you know lol.

[VoxExMachina]

Weighted Dips
10x82*
8x102*
6x122*

Nice work here, Bo. That's some nice weight!!

Chest Workout
Incline Bench: I got 4 clean reps with 237 lbs, but was unable to lock out the 5th. I did a controlled negative and set it down on the safety bars. I was a little disappointed in this. The extra 2 lbs really made a difference this week.

Just how it goes sometimes. I'm sure next week at the same weight you'll kill it.

Tricep Workout
Close Grip Bench: I really have to concentrate on keeping my elbows in on this movement. My tendency is to flair the elbows out to incorporate some chest. Doing this right really takes a lot of discipline because I want to move more and more weight. While form is always paramount, in the case of close grips, I believe form is infinitely more important than poundage. That said, I'm going to increase the weight more next week because these felt fairly light today.
Decline Dumbbell Extensions: I felt like I needed to add an extending movement to my tricep rotation. I dropped EZ bar extensions a month ago due to some elbow strain I wanted to let recover. Using a dumbbell for this movement allows me to get my elbows in a different position, yet still throw a lot of weight on the triceps. I'm interested to see if there is any new DOMS tomorrow and exactly where they are.

I end to want to involve the chest on the CGBP as well, which is a main reason it's not a staple in my tricep workout, despite its effectiveness. On the Extensions, if your elbows feel best with a hammer type grip, have you considered OH rope extensions?

[Bo_Flecks]

Now I understand not wanting some guy on your back, but will your dip belts hold 200+ pounds?

My dip belt is an old leather EverLast I've had since around 1989. It's been hanging in there with 120+ lbs for dips just fine, but 200lbs for donkeys might cause it to see its demise. I sure don't want to end up with a smashed foot. So... vvvvv

I'll let you know lol.

...I'll let David try out 200lbs first.

On the Extensions, if your elbows feel best with a hammer type grip, have you considered OH rope extensions?

I've got a really nice rope that I have used before for rope press downs, but dropped the movement because as the weight got heavier I started using a lot of shoulders and chest. Now...the overhead rope extensions sound very interesting. I'm not married to the decline dumbbell extensions, so I think I will throw the overheads in next week and see how they feel. Thanks for the suggestion, Vox.

[VoxExMachina]

I've got a really nice rope that I have used before for rope press downs, but dropped the movement because as the weight got heavier I started using a lot of shoulders and chest. Now...the overhead rope extensions sound very interesting. I'm not married to the decline dumbbell extensions, so I think I will throw the overheads in next week and see how they feel. Thanks for the suggestion, Vox.

That's always an issue with rope pressdowns: you have to constrain yourself to only going as heavy as your triceps can handle by themselves. But if you do, they're a winner in my book.

As for the rope OH extensions...happy to help. You can do these seated, using a low pulley and pressing the rope directly overhead, or you can do them standing (leaning forward with one foot in front of the other) with a high pulley and pressing them "forward" in front of your body.

[Bo_Flecks]

Testosterone Boosting Foods

Some food for thought...

Top 10 Test Boosting Foods:

1. Almonds
2. Avocados
3. Beans
4. Broccoli
5. Brussels Sprouts
6. Dairy products
7. Eggs
8. Oysters
9. Poultry
10. Red Meat

*as listed in November M&F

I thought it would be interesting to look back on my week and see how many times M&F's list of test boosting foods was incorporated into my meals:

1. Almonds-7
2. Avocados-3
3. Beans-2
4. Broccoli-14
5. Brussels Sprouts-1
6. Dairy products-22
7. Eggs-7
8. Oysters-0
9. Poultry-16
10. Red Meat-5

Last week I ate 42 meals. In those 42 meals I incorporated test boosting foods 77 times. So, what can I learn from this? I haven't a clue...

If I wanted to look at this to see if there is anywhere I could add more test boosting foods, it could quite possibly be another meal with Brussels sprouts, or beans...although beans twice a week is about as much as I care to eat them. So ultimately what I take away from this is that I am pretty much already maxed out on where I can fit these test boosting foods in.

Good to know...I can only really guess as to how much of a difference this actually makes.

[2nd_chance]

My guess is that you would notice a negative change if those 77 instances weren't there.

[baker]

I'm suprised Olive Oil didn't make that list.

[Bo_Flecks]

My guess is that you would notice a negative change if those 77 instances weren't there.

My guess is that your guess is exactly right, David

I'm suprised Olive Oil didn't make that list.

Great link, Baker. Besides the good info on olive oil, it also gave me the best laugh I've had today vvvvv

Olive Oil = big balls!

brb-buyin' some olive oil

[bamazav]

I am lovin olive oil...love olives period. Now I have a new reason to stock up.

[Bo_Flecks]

Off Day Training- Monday 2/1/10

Cardio
30 minute hike in the Ozark Hills. 39 degrees and cloudy.

Weighted Decline Crunches
13 x 25*
13 x 25*
13 x 25*
(*will increase reps next week)

Side Bends
13 x 60*
13 x 60*
13 x 60*
(*will increase reps next week)

45 seconds rest between each set. On the weighted ab work, I will stay in a rep range of 12 to 15. Once I get to 15 reps with a certain weight, I'll add 5lbs, and drop back down to 12 reps and begin working my way up again. This has always been my preferred method to work abs.