2012: Year of the novice bodybuilder - Parallel Journeys - Moses with 3DMJ

[dchan8]

Shaz, is this you?

[anuragp122195]

[img]http://d24w6bsrhbeh9d.cloudfront.net/photo/3665434_700b.jpg
Shaz, is this you?

I don't even want to know where this came from....
But is that an insult? This magic douche has nothing on Moz!
Replace that guy with a bodybuilding pose of Moses and replace that staff with a barbell.
(We could use Vitor's photoshop skills!)

[snrygo]

I don't even want to know where this came from....
But is that an insult? This magic douche has nothing on Moz!
Replace that guy with a bodybuilding pose of Moses and replace that staff with a barbell.
(We could use Vitor's photoshop skills!)

You don't get it do you lol. Moses split the sea to get his people across or sumth. Thats why it's funny - hes being called a waterbender.


@dchan, i lold

[dchan8]

For all you know, that could be a warmup set for standing OHP with the ancient equivalent of a barbell! Also, that experimental sauce sounds hnnnnnngood.

[anuragp122195]

You don't get it do you lol. Moses split the sea to get his people across or sumth. Thats why it's funny - hes being called a waterbender.


@dchan, i lold

I obviously get the Moses reference lol...I was just saying how we could put Moses in that picture instead

[Dexter3000]

I eat "real" meals way more than I use protein. I actually like using whole foods more often. I usually just have dessert using protein.
and yes, I agree, let's get back to the Moses glory in this thread.

We agree on that and I prefer 'whole' foods over shakes as well, haven't had one in months tbh. Just wanted to say there's nothing wrong with an occasional ice cold smoothie with milk, fresh fruit and some whey. Summer is coming and then it's a pretty tasty quick snack with extra protonz as a bonus, nomsayin'

Like a total freak I got caught up in the work today and didn't do much apart from some cardio in the evening. It's weird but between prep and this project I'm pretty satisfied with the way I invest my time. I have two major outlets: one which is intellectual and one which is physical and they're playing off each other really nicely. The only downside is that I find it difficult to switch off and usually am thinking about one or the other, aside from the brief moments where I decide to chill out and watch some TV or play games. Even then... thoughts creep in

Hell yeah! In the library; "gotta kill that next squat session". In the gym; "fuuuu really gotta rewrite that chapter before tomorrow!!".

[oats_addict]

Cardio

Elliptical Trainer:

0:37:14 || Moderate
501kcal burned

Dam man, I went on the elliptical yesterday for like the first time ever for 30 mins and only burnt about 370kcal and I thought that was moderate!

[Shazriki]

Yup, pop tarts are expensive, and for my last try(Chocotastic) I would not buy again...but the temptation is too high with another flavours.

200g CHO, it looks like that someone will eat more fiber...pepper afformentioned entrance to the gluteus maximus region!

keep going, sir

Yea when they're this expensive you need to be careful about which flavors you go for... that's why I was hesistant to get Wild Grape but I'll have my first one today and report back!

Nahhh I'm gonna on high fiber intakes, only when it gets above 60 do things get dangerous Thanks man!

[img]http://d24w6bsrhbeh9d.cloudfront.net/photo/3665434_700b.jpg[/ig]
Shaz, is this you?

LOL NICE, I was waiting till someone was going to drop a Moses joke! Repped!

I don't even want to know where this came from....
But is that an insult? This magic douche has nothing on Moz!
Replace that guy with a bodybuilding pose of Moses and replace that staff with a barbell.
(We could use Vitor's photoshop skills!)

Haha it's all good, I love the banter! I'd rather do the bodybuilding poses myself

You don't get it do you lol. Moses split the sea to get his people across or sumth. Thats why it's funny - hes being called a waterbender.

@dchan, i lold

And this haha, hence the "moses joke," almost everyone I meet in real life takes the Moses joke opportunity the first chance they get, people have held off on these boards.

For all you know, that could be a warmup set for standing OHP with the ancient equivalent of a barbell! Also, that experimental sauce sounds hnnnnnngood.

Actually judging by the composition of that petrified stick that's my 1RM.

Hell yeah! In the library; "gotta kill that next squat session". In the gym; "fuuuu really gotta rewrite that chapter before tomorrow!!".

Pretty much exactly like that! It's awesome

Dam man, I went on the elliptical yesterday for like the first time ever for 30 mins and only burnt about 370kcal and I thought that was moderate!

Haha all elliptical machines calculate the energy burns differently so you could well be doing it a the same intensity that I'm doing!

[dchan8]

If it was just a Moses joke, I wouldn't have cracked it; it's a Moses the wizard joke
Also, slightly jealous of the availability of BBC - do you watch Sherlock?

[hcoyle545]

If it was just a Moses joke, I wouldn't have cracked it; it's a Moses the wizard joke
Also, slightly jealous of the availability of BBC - do you watch Sherlock?

Watched all of Sherlock a few weeks ago, a- may-zin. Nearly sh!t my pants at the last episode.

[dchan8]

Watched all of Sherlock a few weeks ago, a- may-zin. Nearly sh!t my pants at the last episode.

Finished it Saturday, Cumberbatch did an amazing job in the rooftop scene.

[Shazriki]

If it was just a Moses joke, I wouldn't have cracked it; it's a Moses the wizard joke
Also, slightly jealous of the availability of BBC - do you watch Sherlock?

Nahh not a big fan of english series. They tend to have pretty low production value compared to American ones. I mean, pretty much anything ABC or HBO puts out blows any english series out of the water. Except Inbetweeners, that sh!t was hilarious.

[Shazriki]

Day 84: 14 weeks, 6 days out

Man, my back is loving PHAT so far, feelsgoodman! My bench is still a piece of ass and my SOHP is like a little girl's but my back has been gaining strength nicely the past 3 weeks. I'm surprised tbh. Both rows and lat pulldowns felt absolutely money today (got a vid of the former). Generally speaking it was a good workout considering I just came off a 200 CHO day! In all honestly I'm not expecting huge strides in my bench with the lowered cals and the fact that it is technically and physically my weakest lift. Funnily that's only restricted to the barbell stuff because I'm able to progress on DBs just fine. Ah well, can't be good at everything. I got the legs, others get the chest. Like the guy today who was doing doubles of 308 on the bench today LOL. Nutso.

Tomorrow is lower power and I'm going to be going for another PR... 297 (inb4weirdnumberz) for reps. Next week is my first deload of prep so that means that my next lower power day will also be squats at which point I expect to be doing my power work in the 300's, fun times!

Food wise today was pretty fun, made a couple of things I'd be jonesing for badly lately. Also tried Wild Grape pop tarts for the first time today, very tasty! Cini you were right! Tomorrow it's going to be chocolate chip cookie dough and coffee pre-WO. On to the next one!

Morning weight

189.4 - well sunday is my most sedentary day of the week and I was still able to shed a pound, lowered macros are working at least, plus I was looking dry and tight this morning, hopefully going to see some big changes over the next coupla weeks!

Training

Barbell Bench Press:

189.6 lb x 4 reps
170.5 lb x 7 reps

Pendlay Row:

198 lb x 5 reps PR
176 lb x 6 reps
Performed on blocks from mid-shin



Standing Barbell Shoulder Press:

123.6 lb x 5 reps
112.6 lb x 6 reps
Backcycled the weight on these

Close-Grip Front Lat Pulldown:

201.3 lb x 8 reps PR
201.3 lb x 3 reps
201.3 lb x 3 reps
201.3 lb x 3 reps
201.3 lb x 3 reps
Myo-reps

Lying Barbell Triceps Extension ("Skullcrusher"):

85.1 lb x 6 reps
85.1 lb x 6 reps

Barbell Curl:

99 lb x 4 reps
99 lb x 4 reps

Elliptical Trainer:

0:11:00 || Moderate
~125kcal burned

Nutrition

227P/403C/60F

Chocolate Elvis sandwich



Chicken stir fry with shirataki noodles

Yea I'm eating these more often than I thought I would, definitely because I can get them locally and relatively cheaply, so no biggie. They will definitely be a big help in my diet in the coming weeks.



Protein sweet potato pie (with Dymatize XT fudge brownie and ON vanilla casein) glazed with maple-cinnamon-quark-cream cheese and SF maple syrup



Fudge brownie proats with bananas, chocolate chips, and Pretzel M&Ms

[dchan8]

Nahh not a big fan of english series. They tend to have pretty low production value compared to American ones. I mean, pretty much anything ABC or HBO puts out blows any english series out of the water. Except Inbetweeners, that sh!t was hilarious.

But... but... the story! I dunno if Sherlock is considered a low-cost production, it seemed decent. I don't watch much TV shows here, just Walking Dead.

[anuragp122195]

Rows looking intense and strong
And Moses, you are a true legend. A CHOCOLATE Elvis Sandwich using CANADIAN Bacon?! Damn Smart.
Nice pie, too. Sweet potato pie is one of my favorites, as you know my SP obsession. Not too long ago I posted a sweet potato pie w/ banana cream cheese frosting on the MEN thread! You used cinnamon cream cheese on yours. Great minds think alike haha.

[dchan8]

I need to try that sweet potato pie when I get back home for summer break. What do you think about setting the broiler to high for a minute or so at the end (watching all the while, lest your food become completely carbonised) so the top is nice and crispy? That could be a "crust" of sorts, right?

[hcoyle545]

I'd usually agree with you on the english shows being sh!t front Moses but Sherlock is far from it. I was hesistant to watch it to begin with, but great acting much unlike Dr Who.

[wheathins]

Moses, moses, moses!! I shouldn't be surprised that after missing a few weeks on the boards to come in and find you weighing in the 180's now, this kid does work, no doubt! COngrats man, you're doing a great job. Did Eric write the PHAT plan for you or are you doing the basic Layne template and just subbing in lifts that you like personally?

Man, I'm itchin' to start an off season log to really hold myself accountable, I'm thiiiiiiiiiiiiiis close to saying phuck aesthetics for the summer, get back on the team "officially" and acquire pr's and mass.

Keep up the good, hard work brother - I'll be following along more closely in here now that I'm off of ******** for a little while. <3

[Dexter3000]

Shaz, maybe it's the camera angle but it looks like you're bending/curling your wrists at the end of each row. Did you notice that?

[vitornoob]

Shaz, maybe it's the camera angle but it looks like you're bending/curling your wrists at the end of each row. Did you notice that?

Hope it helps:



coffee and pop tarts...now I know the secret from your PRs

great WO,sir...200g CHO, getting PRs and eating delicious foods

could you share the sweet potato pie? it looks really money! $$
M&Ms are delicious, but my favourite flavour is the yellow one(Peanut), did not know that the pretzel flavour was the blue package

[dchan8]

could you share the sweet potato pie? it looks really money! $$
M&Ms are delicious, but my favourite flavour is the yellow one(Peanut), did not know that the pretzel flavour was the blue package

http://chocolatechillimango.com/2011...giving-thanks/
from the MEN thread

[brendbro]

only had the pretzel m&m's once in the states as they aren't available in regular supermarkets here in Aus, but we get crispy M&M's so we're doing alright

guessing you used the choc better n pb for the elvis?

I was pretty much blown away by the wild grape pop tarts, didn't know what to expect so I thought they were amazing.

nice going on the rows! I concur with what dex said - looks like a bit of wrist curling

[LoganCL]

Noticed the wrist curl thing too.. Awesome idea to do pendlays off of a block! My flexibility isn't really making them comfortable from the floor. I'll have to try that. Glad to see you killing it man!

[Shazriki]

But... but... the story! I dunno if Sherlock is considered a low-cost production, it seemed decent. I don't watch much TV shows here, just Walking Dead.

To be fair I was generalizing, I haven't actually given Sherlock much attention. Maybe I will soon but I don't have THAT much time and I just caught wind of Oz (another HBO series) which is from the late 90's. It's about a maximum security prison and all the crazy sh!t that goes down in it. Pretty hardcore stuff. Walking Dead is awesome too!

Rows looking intense and strong
And Moses, you are a true legend. A CHOCOLATE Elvis Sandwich using CANADIAN Bacon?! Damn Smart.
Nice pie, too. Sweet potato pie is one of my favorites, as you know my SP obsession. Not too long ago I posted a sweet potato pie w/ banana cream cheese frosting on the MEN thread! You used cinnamon cream cheese on yours. Great minds think alike haha.

Thanks man! The bacon was far from canadian unfortunately, I should actually have specified but it's turkey bacon, gotta save those fats. Cinnamon cream cheese seemed like the natural accompaniment to a pie that had been spiced with cinnamon and nutmeg

I need to try that sweet potato pie when I get back home for summer break. What do you think about setting the broiler to high for a minute or so at the end (watching all the while, lest your food become completely carbonised) so the top is nice and crispy? That could be a "crust" of sorts, right?

That's not a bad idea actually, but I don't think it would really replace a crust. If you want a crust you could always go and pie a shell somewhere and just whack the filling in. That would be great actually.

I'd usually agree with you on the english shows being sh!t front Moses but Sherlock is far from it. I was hesistant to watch it to begin with, but great acting much unlike Dr Who.

It's funny because Dr. Who is what I immediately think of when someone says "english series." That show is SO bad but they seem to love it hear... Fair enough though, I'm seeing that the consensus on sherlock is that it doesn't suck, so I'll put it on my "to watch" list

Moses, moses, moses!! I shouldn't be surprised that after missing a few weeks on the boards to come in and find you weighing in the 180's now, this kid does work, no doubt! COngrats man, you're doing a great job. Did Eric write the PHAT plan for you or are you doing the basic Layne template and just subbing in lifts that you like personally?

Man, I'm itchin' to start an off season log to really hold myself accountable, I'm thiiiiiiiiiiiiiis close to saying phuck aesthetics for the summer, get back on the team "officially" and acquire pr's and mass.

Keep up the good, hard work brother - I'll be following along more closely in here now that I'm off of ******** for a little while. <3

Matt thanks for the kind words brother and it's good to hear from you!

Eric gave me a PHAT template which I modified myself with the exercises I prefer and the progression schemes that I know work well while dieting. For example the basic PHAT template calls for a lot of sets across work, which wears me down a LOT when dieting. So for the major compounds on power days I like to use RPT to curtail that a bit. For hyper days sets across work fine. Also I pretty much slashed the volume of the whole template by 1/3 to make sure I don't kill myself. There is a lot of volume in the basic template.

Get involved again man! I'm sure your aesthetics are still more than beach-worthy and it's not as if the coaches will put you on the fulk train, they like to see people lean-gaining as much as the next guy! I think you should go for it man.

Shaz, maybe it's the camera angle but it looks like you're bending/curling your wrists at the end of each row. Did you notice that?

Yup! I have a natural tendency to do that because I'm focusing on generating all the force in the movement from my lats and mid-back. The row is not a deadlift variation and my forearms wrist are only there to literally provide a static link between my lats and the bar, that's why the wrist curls: it's essentially just hanging there with the bar in my hands.

It doesn't affect my ability to do the exercise safely or progressively, so I don't see it as an issue, good spot though!

Hope it helps:
[IMG]http://i44.tinypic.com/2itn9lj.jpg[/IM]


coffee and pop tarts...now I know the secret from your PRs

great WO,sir...200g CHO, getting PRs and eating delicious foods

could you share the sweet potato pie? it looks really money! $$
M&Ms are delicious, but my favourite flavour is the yellow one(Peanut), did not know that the pretzel flavour was the blue package

Did you... actually take freeze frames of the video and then calculate my wrist angle? Good effort!

Pop tarts and coffee definitely do the trick, can't complain! Yea the pretzel M&Ms are the blue package, do they actually sell them in Germany?

dchan has you covered for the recipe below VVV

http://chocolatechillimango.com/2011...giving-thanks/
from the MEN thread

only had the pretzel m&m's once in the states as they aren't available in regular supermarkets here in Aus, but we get crispy M&M's so we're doing alright

guessing you used the choc better n pb for the elvis?

I was pretty much blown away by the wild grape pop tarts, didn't know what to expect so I thought they were amazing.

nice going on the rows! I concur with what dex said - looks like a bit of wrist curling

I'm guessing they're very similar. Imagine a malteser but with an M&M coating that's the basic idea. Although you do get the slight saltiness of the pretzel too.

Good eyes sir, yes I used that, since I don't have normal better n pb I was apprehensive of buying the wild grape because I really REALLY dislike artificial fruit flavor, but they delivered nicely! Will buy again for sure.

Thanks man - I explained the wrist curling above.

Noticed the wrist curl thing too.. Awesome idea to do pendlays off of a block! My flexibility isn't really making them comfortable from the floor. I'll have to try that. Glad to see you killing it man!

Pendlays off blocks was Eric's idea actually. He knows I have back rounding issues when it comes to doing things with a conventional stance from the floor (i.e. deadlifts) so by taking a few inches of depth out from the bottom it makes it much easier to do them. Definitely recommend!

[dchan8]

Oh, I wasn't saying it would replace the crust. I think I left it very unclear, but the broiling would give it a little crunch. I dunno, I'll try (if I remember).

[Dexter3000]

Hope it helps:
[IMG]http://i44.tinypic.com/2itn9lj.jpg[/IG]

Hehe you actually made that? But it doesn't really help no, to be honest.. can't make much of those lines and not sure whether you are confirming or busting my curling myth here.

Yup! I have a natural tendency to do that because I'm focusing on generating all the force in the movement from my lats and mid-back. The row is not a deadlift variation and my forearms wrist are only there to literally provide a static link between my lats and the bar, that's why the wrist curls: it's essentially just hanging there with the bar in my hands.

It doesn't affect my ability to do the exercise safely or progressively, so I don't see it as an issue, good spot though!

It seems you're actually doing something in between bent over rows and pendlay rows. As far as I know, BOR's pull straight to the lower abdomen (leaving out more of the lats) where Pendlay's should bring the bar to the upper abdomen/lower chest region (with back parallel and with a slightly wider grip, which would remove the angle and all or most of the wrist curling from happening).

Could be wrong here as there are several ways to do it, and you're using blocks so that may change the game as well. Just my 2 cents.

edit: Glenn on rows: http://www.youtube.com/watch?v=ZlRrIsoDpKg

[vitornoob]

Did you... actually take freeze frames of the video and then calculate my wrist angle? Good effort!
Pop tarts and coffee definitely do the trick, can't complain! Yea the pretzel M&Ms are the blue package, do they actually sell them in Germany?

Yup, pretty easy, just made with the paint.

Not sure, I think the blue ones here are the crisp version...well they should sell the pretzel version...err...Germany and Pretzels...

Hehe you actually made that? But it doesn't really help no, to be honest.. can't make much of those lines and not sure whether you are confirming or busting my curling myth here.
It seems you're actually doing something in between bent over rows and pendlay rows. As far as I know, BOR's pull straight to the lower abdomen (leaving out more of the lats) where Pendlay's should bring the bar to the upper abdomen/lower chest region (with back parallel and with a slightly wider grip, which would remove the angle and all or most of the wrist curling from happening).

made for nothing...okay.jpg

jk, I did just to show to Mos...as I said, did in the paint...added the lines just to make more clear to understand

[NaturalPursuit]

14 weeks out! Nice bro! Loving the workouts and drooling over those food pics!! Keep em comin!

[Shazriki]

Oh, I wasn't saying it would replace the crust. I think I left it very unclear, but the broiling would give it a little crunch. I dunno, I'll try (if I remember).

Do report back, since it was very macro friendly and worth making again!

It seems you're actually doing something in between bent over rows and pendlay rows. As far as I know, BOR's pull straight to the lower abdomen (leaving out more of the lats) where Pendlay's should bring the bar to the upper abdomen/lower chest region (with back parallel and with a slightly wider grip, which would remove the angle and all or most of the wrist curling from happening).

Could be wrong here as there are several ways to do it, and you're using blocks so that may change the game as well. Just my 2 cents.

edit: Glenn on rows: http://www.youtube.com/watch?v=ZlRrIsoDpKg

The whole point of me doing them on blocks is precisely because I can't have my back parallel to the ground and maintain good form with the bar So yea maybe the wrist curling is because my back is at a slight angle similar to a BOR even though I'm doing the row "from the floor." I don't really know, it isn't an aspect of my form I've paid much attention to, because like I said it doesn't really prevent me from doing the exercise correctly or, more importantly, safely.

Good vid btw, seen it several times!

Yup, pretty easy, just made with the paint.

Not sure, I think the blue ones here are the crisp version...well they should sell the pretzel version...err...Germany and Pretzels...

Yes now I remember, in EU the blue package are the crispy variety. But yea they're pretty tasty too. Lol Germany and Pretzels, don't remind me. Brb memories/nightmares of me wasted as fcuk at 8am in Oktoberfest with nothing but steering-wheel sized pretzels and litres of beer to consume until 10am.. Actually it was pretty good

14 weeks out! Nice bro! Loving the workouts and drooling over those food pics!! Keep em comin!

Thanks my man, means a lot!

[Shazriki]

Day 85: 14 weeks, 5 days out

Man I love lower power: short, sweet and intense. 2 movements that really tax you, but not to the extent that you can't give it your all. I was determined to hit a PR on squats, no matter what, so I spent a good amount of time under the bar for my top set. It was worth it! I'm really having fun with PHAT now, as far as I can tell my body has gotten used to everything and even though it seems counter-intuitive to move to a routine with more volume while prepping, the way it's laid out just works! It also helps massively that I start my week with the refeed, as opposed to doing it on the day of the last workout like some people do. The residual energy does sort of last for a couple of days.

All that said I'm definitely going to enjoy having a rest/cardio day tomorrow. I have plenty of work to do so it'll be a good day to just go up to campus and bang it out. Hopefully I'll have some mail waiting for me when I get home too

Also I only now realized that I ingested nearly 20% of my day's carb allotment in the form of a mass produced biscuit that took me 5 seconds to eat. But DAMN for chocolate chip cookie dough it was worth it.

Morning weight

189.8

Training

Barbell Squat:

297 lb x 5 reps PR
269.5 lb x 6 reps



Romanian Deadlift:

242 lb x 5 reps
242 lb x 5 reps

Seated Calf Raise:

297 lb x 8 reps
297 lb x 4 reps
297 lb x 4 reps
297 lb x 4 reps
297 lb x 4 reps
Myo-reps

Weighted Crunch:

100 lb x 12 reps
100 lb x 12 reps
Actually 101.8 but can only put 100lb

Elliptical Trainer:

0:11:00 || Moderate
125kcal burned

Nutrition

225P/202C/49F

Roast chicken breast, red cabbage oven baked chips, broccoli/cauliflower mash with cheddar