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Thread: EjnarKolinkar

  1. #1
    ❚█══█❚ EjnarKolinkar's Avatar
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    EjnarKolinkar

    Logging in here looks like some fun. I consider myself a novice lifter, and welcome any offered any offered advice, support, snacks, or cash. I have to pretend to be a know it all at work; I don't have the energy to play one on the internet.

    I am going back to working on a 5x5 for a while. I lift in my home gym. My main goals for the rest of 2013 are to put on 10 pounds, and make steady progress on all lifts. I am just now finishing a short fat loss pass, and am currently moving up calories. As a short term goal I have recently gained enough strength to do neutral grip pull ups, and would really like to get to 5 reps soon. I have made it up to 3 thus far.

    Active stretch warmup
    7 min on Air-Dyne
    Rotator DB bench and standing
    15x10

    Squat
    5x95
    5x115
    5x130
    5x145
    5x160

    Barbell Bench
    5x90
    5x105
    5x125
    5x140
    5x155

    Row
    5x65
    5x75
    5x85
    5x95
    5x105

    Everything went well with the WO tonight.

    I log my meals here: http://www.myfitnesspal.com/food/diary/EjnarKolinkar

    Macro Goal 2800 CHO-260 FAT-95 PRO-225

    Macro Actual 2,859 295 108 200

    Starting for this log at 226 lbs, BF 15% subject to ish. Need to take new set of measurements soon.


    Robert
    That's the thing. Getting past the pain and the self perceived notion that you can't do more. It take time and a whole lot of consistency. It can be done...just depends how bad you want it and how hard you work. Really no way around it. - PBateman2
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  2. #2
    ❚█══█❚ EjnarKolinkar's Avatar
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    RDL

    5x115
    5x135
    5x155
    5x155

    BW Neutral Grip Pull-up
    2, 1.5,1,.5 Not a good night.

    Assisted Pull-up Top Total Gym
    8, 8

    DB Lateral
    8x20
    8x20
    8x25

    DB Bent Over Rear Deltoids Raise
    8x15
    8x20
    8x20


    Macro Goal 2800 CHO-260 FAT-95 PRO-225

    Macro Actual 2,774 251 103 235

    Keeping RDL, and Pull ups, not sure what else will work its way in yet. OHP is desired, but right shoulder is problematic right now. After I get rolling a while this is TBD. 2x a week is my current limit on squat, bench, and row Wednesday has room for some improvement.

    Tuesday was a hour of pickaxe and shovel in front yard landscape fix and macros were not too shabby.

    Macro Goal 2800 CHO-260 FAT-95 PRO-225

    Macro Actual 2,828 303 94 227
    That's the thing. Getting past the pain and the self perceived notion that you can't do more. It take time and a whole lot of consistency. It can be done...just depends how bad you want it and how hard you work. Really no way around it. - PBateman2
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  3. #3
    ❚█══█❚ EjnarKolinkar's Avatar
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    WO in progress

    Active stretch warmup
    7 min on Air-Dyne
    Rotator DB
    15x10

    Squat
    5x95
    5x115
    5x130
    5x145
    3x165
    5x125

    DB Incline Bench
    5x35
    5x40
    5x45
    5x50
    3x60
    8x40

    Row
    5x65
    5x75
    5x85
    5x95
    3x107.5
    8x85

    Shoulder still off, but WO completed. Start weights seem good.

    Macro Goal 2800 CHO-260 FAT-95 PRO-225

    Macro Actual 2,886 296 102 213
    Last edited by EjnarKolinkar; 03-08-2013 at 11:26 PM.
    That's the thing. Getting past the pain and the self perceived notion that you can't do more. It take time and a whole lot of consistency. It can be done...just depends how bad you want it and how hard you work. Really no way around it. - PBateman2
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  4. #4
    ❚█══█❚ EjnarKolinkar's Avatar
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    Active stretch warmup
    Rotator
    10x10

    Squat
    5x95
    5x115
    5x135
    5x155
    5x165





    Barbell Bench
    5x95
    5x115
    5x130
    5x155
    5x165





    Row
    5x65
    5x80
    5x90
    5x100
    5x105







    Everything went up, progress. Vids to check form shot on top sets. Squats top set, was shifting weight on toes too much, and shallow in a few reps 4th and 5th sets. Other than that pretty good workout.

    Macro Goal 2900 CHO-285 FAT-95 PRO-225

    Macro Actual 2,901 327 103 184
    Last edited by EjnarKolinkar; 03-11-2013 at 11:52 PM.
    That's the thing. Getting past the pain and the self perceived notion that you can't do more. It take time and a whole lot of consistency. It can be done...just depends how bad you want it and how hard you work. Really no way around it. - PBateman2
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  5. #5
    ❚█══█❚ EjnarKolinkar's Avatar
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    Warm up with bands
    RDL
    5x115
    5x130
    5x145
    5x160

    BW Neutral Grip Pull-up
    2, 1.5,1,.5,neg 2

    Assisted Pull-up Top Total Gym
    MG 8, NG 8

    DB Lateral
    8x15
    8x20
    8x20

    DB Bent Over Rear Deltoids Raise
    8x15
    8x20
    8x20

    Macro Goal 2900 CHO-285 FAT-95 PRO-225

    Macro Actual 3,002 295 106 241

    I have an easier time with holding 2600 to drop some fat than this reverse diet stuff. Body wants 3100 now. Have gained about a pound since I started reverse. Went over tonight.
    That's the thing. Getting past the pain and the self perceived notion that you can't do more. It take time and a whole lot of consistency. It can be done...just depends how bad you want it and how hard you work. Really no way around it. - PBateman2
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  6. #6
    Pubmed Warrior; Wiki Guru acrawlingchaos's Avatar
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    Welcome to the journals man. I'll be coming back to them soon myself. Can't wait to see the strength explode now that you're eating for it!
    ( _)

    ( _)>⌐■-■ Sm2sm crew (~Squat Moar to Squat Moar-)

    (⌐■_■)
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  7. #7
    ❚█══█❚ EjnarKolinkar's Avatar
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    Originally Posted by acrawlingchaos View Post
    Welcome to the journals man. I'll be coming back to them soon myself. Can't wait to see the strength explode now that you're eating for it!
    Thanks, I hope I splode.



    WO in progress

    Active stretch warmup
    7 min on Air-Dyne
    Rotator DB
    15x10

    Squat
    5x95
    5x115
    5x130
    5x145
    3x167.5 +2.5
    8x130

    DB Incline Bench
    5x35
    5x40
    5x45
    5x50
    5x60
    8x40

    Row
    5x65
    5x75
    5x85
    5x95
    5x110 +2R+5lb
    8x85

    Feeling good tonight. Everything went up. Time to go eat some more delicious food.

    Macro Goal 2900 CHO-285 FAT-95 PRO-225

    Macro Actual 2,917 323 87 215

    Did a higher calorie, higher carb day yesterday. Some carry over today on the carb front too it appears. Its been a good week.
    Last edited by EjnarKolinkar; 03-15-2013 at 11:23 PM.
    That's the thing. Getting past the pain and the self perceived notion that you can't do more. It take time and a whole lot of consistency. It can be done...just depends how bad you want it and how hard you work. Really no way around it. - PBateman2
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  8. #8
    Registered User pastorgbc's Avatar
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    Good job on everything.

    Keep up the good work

    Ray
    I have walked that long road ... I have made missteps along the way. But I have discovered the secret that after climbing a great hill, one only finds that there are many more hills to climb. I have taken a moment here to rest...to look back on the distance I have come. But I can only rest for a moment, ... and I dare not linger, for my long walk is not ended. ---Nelson Mandela
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  9. #9
    ❚█══█❚ EjnarKolinkar's Avatar
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    Originally Posted by pastorgbc View Post
    Good job on everything.

    Keep up the good work

    Ray



    Thanks Ray.
    That's the thing. Getting past the pain and the self perceived notion that you can't do more. It take time and a whole lot of consistency. It can be done...just depends how bad you want it and how hard you work. Really no way around it. - PBateman2
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  10. #10
    ❚█══█❚ EjnarKolinkar's Avatar
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    Elvis oats, and eggs over easy. First time I have done a 4 egg pan flip. Usually its 3, was set to scramble when I got a hankering for over easy.





    Another day of shoveling and wheel barreling gravel around the yard.
    That's the thing. Getting past the pain and the self perceived notion that you can't do more. It take time and a whole lot of consistency. It can be done...just depends how bad you want it and how hard you work. Really no way around it. - PBateman2
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  11. #11
    ❚█══█❚ EjnarKolinkar's Avatar
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    Had to push this weeks schedule back a day due to some obligations Sun,Mon.

    5 min on Air-Dyne
    Rotator DB
    15x10

    Squat
    5xbar
    5x95
    5x115
    5x135
    5x155
    3x167.5

    Increased set 3-4, set 5 only got 3.

    BB Bench
    10xBar
    5x95
    5x115
    5x135
    5x155
    5x165


    Row
    5x65
    5x75
    5x85
    5x95
    5x110

    Macro Goal 3000 CHO-300 FAT-100 PRO-225

    Macro 3,020 273 118 261

    Rough night, was sleepy and everything felt heavy on last sets. Likely just need to catch up on sleep, and get some downtime this weekend to bounce back.
    Last edited by EjnarKolinkar; 03-19-2013 at 10:41 PM.
    That's the thing. Getting past the pain and the self perceived notion that you can't do more. It take time and a whole lot of consistency. It can be done...just depends how bad you want it and how hard you work. Really no way around it. - PBateman2
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  12. #12
    ❚█══█❚ EjnarKolinkar's Avatar
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    Warm up with 5 min Air-Dyne

    RDL
    5x115
    5x135
    5x155
    5x175

    No problem with bumping this, started a little low. Feel like I can work from here up.

    BW Neutral Grip Pull-up
    2, 1.5,1,.5,neg 3. First two were stronger, rest was suck.

    Assisted Pull-up Top Total Gym
    MG 8, NG 8

    Rear Deltoids DB
    8x15
    8x20
    8x25

    Rack Pulls feet on Rack

    BWx5x3

    Planned my 3x8 on rack pulls, no oomph left.

    Macro Goal 3000 CHO-300 FAT-100 PRO-225

    Macro 3004 281 100 272

    Always eerie when something hits dead on like fats today. Lots of fiber in the carbs today, and wanted protein all day today. Tilapia x 14 oz for dinner, was really good grilled this evening.
    Last edited by EjnarKolinkar; 03-21-2013 at 08:58 PM.
    That's the thing. Getting past the pain and the self perceived notion that you can't do more. It take time and a whole lot of consistency. It can be done...just depends how bad you want it and how hard you work. Really no way around it. - PBateman2
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  13. #13
    ❚█══█❚ EjnarKolinkar's Avatar
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    Short a WO last week, been getting ready to move in 2 weeks. Worked all weekend on house,projects, back and knees shot. Time to get back on the horse, can't stand to miss another.

    WO in progress

    5 min on Air-Dyne
    Rotator DB
    15x10

    Squat
    5xbar
    5x95
    5x115
    5x135
    5x155
    3x170
    8x115

    Best night on squat depth in months. Everything working right.

    BB Bench
    10xBar
    5x95
    5x115
    5x135
    5x155
    3x170

    Row
    5x65
    5x75
    5x85
    5x95
    3x115

    Drag Curls

    8x65x3
    Time to eat more.

    Macro Goal 3100 CHO-310 FAT-100 PRO-240

    Macro 3,097 324 109 229

    Breakfast of Elvis oats and protein



    Pre-workout dinner of top sirloin, polenta fried in butter and olive oil and a spinach salad with Caesar vinaigrette.

    Last edited by EjnarKolinkar; 03-25-2013 at 11:55 PM.
    That's the thing. Getting past the pain and the self perceived notion that you can't do more. It take time and a whole lot of consistency. It can be done...just depends how bad you want it and how hard you work. Really no way around it. - PBateman2
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  14. #14
    Registered User jonnyboy44's Avatar
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    good lifting and eating for gains. following
    My workout journal

    http://forum.bodybuilding.com/showthread.php?t=148017503&welcome=true
    http://www.myfitnesspal.com/food/diary/jonthetrain
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  15. #15
    ❚█══█❚ EjnarKolinkar's Avatar
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    Originally Posted by jonnyboy44 View Post
    good lifting and eating for gains. following
    Thanks for the thumbs up.

    Back spasm tonight. Sucks.

    Did some triceps work

    CGBP
    10x65
    JM press
    10x65
    CGBP
    8x85
    6x105


    Macro Goal 3100 CHO-310 FAT-100 PRO-240

    Macro 4369 495 173 323

    Hmm, slight overage.
    Last edited by EjnarKolinkar; 03-27-2013 at 08:42 PM.
    That's the thing. Getting past the pain and the self perceived notion that you can't do more. It take time and a whole lot of consistency. It can be done...just depends how bad you want it and how hard you work. Really no way around it. - PBateman2
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  16. #16
    ❚█══█❚ EjnarKolinkar's Avatar
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    Going to see what I can handle back still not 100% from spasm problems.

    "Training is like life, you get your ups and downs, but if you think about your problems hard enough and logically enough, you'll either solve them or reach a compromise."
    — Reg Park



    5 min on Air-Dyne
    Rotator DB
    15x10

    Laterals
    8x20x3

    BB Bench
    10xBar
    5x95
    5x115
    5x135
    5x155
    5x155

    Drag Curls

    8x65x3


    Macro Goal 3100 CHO-350 FAT-100 PRO-200

    Macro 3,177 396 87 250
    Last edited by EjnarKolinkar; 03-29-2013 at 10:24 PM.
    That's the thing. Getting past the pain and the self perceived notion that you can't do more. It take time and a whole lot of consistency. It can be done...just depends how bad you want it and how hard you work. Really no way around it. - PBateman2
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  17. #17
    ❚█══█❚ EjnarKolinkar's Avatar
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    Back still not 100% from spasm problems, was better sat, sun but wore it out today doing repairs.

    Rotator DB
    15x10


    BB Bench
    5x95
    5x115
    5x135
    5x135
    5x155

    Managed Rack Pull

    3x5


    Macro Goal 3200 CHO-400 FAT-90 PRO-200

    Macro 3,558 455 106 206

    Back thing sucks, will keep going with whatever work around I can. Calories goal back up to 3200. Will be leaving there until weight gain completely stalls or I can't fit in any of my pants.
    Last edited by EjnarKolinkar; 04-02-2013 at 07:24 PM. Reason: macros
    That's the thing. Getting past the pain and the self perceived notion that you can't do more. It take time and a whole lot of consistency. It can be done...just depends how bad you want it and how hard you work. Really no way around it. - PBateman2
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  18. #18
    ❚█══█❚ EjnarKolinkar's Avatar
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    Made up for a little lost ground.

    Cobra and dog alternate 10x
    Leg raise 10x

    DB Spider curls

    20x10x2
    30x10x2

    JM press
    Barx15
    65x10
    65x10
    CGBP
    95x10

    IYT on incline bench
    5x10 each

    T-ball roll on back. T ball was rough, left spinal erector really tight.


    Macro Goal 3200 CHO-400 FAT-90 PRO-200

    Macro 3313 390 114 190

    Moving over next week. Will just be doing rehab stuff, and some misc until move is done
    Last edited by EjnarKolinkar; 04-03-2013 at 08:54 PM.
    That's the thing. Getting past the pain and the self perceived notion that you can't do more. It take time and a whole lot of consistency. It can be done...just depends how bad you want it and how hard you work. Really no way around it. - PBateman2
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  19. #19
    ❚█══█❚ EjnarKolinkar's Avatar
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    Back at it! Moving, light remodel on rental, fixing misc around new house took longer than I wanted. Had to throw down before its 115 deg here. Been working long hours after work. Have kept calories higher last six weeks at 3400-4000 a day and kept weight on. 245 is current. Plan is to continue maintenance+ calories for 2 more weeks and then a 16 week diet. Ive come as far as I can with the gains and short term diets. Its time to see what I have accomplished.

    http://www.diystrengthtraining.com/w...t-spreadsheet/

    Using this spreadsheet to program a 5-3-1 for next 18 weeks at least. By my calculations I will wind up at 220 as an end weight. No ****, I am scared of that and don't want to do it. I can always burn the SD card later if I dont like the result. So why bother losing the weight, if I like big me better? I want to progress, grow, and weighing more than 245, well stuff starts to hurt all over at the end of a long day. Knee, ankle, and back talk to me, and tell me to lose some weight. I wore some joints a little thin with years of commercial/ industrial construction work at 240-300 pounds body weight.

    My gym is reassembled and ready for action. Recent additions are the 130 pound Powerblocks with aluminum handles, an upgrade from my 90's, a Ironmaster bench, and the Powerblock Gym. All courtesy of Craigslist, same seller. I was just going to sell the Powerblock gym, but its high and low pulley work nice enough so its staying a while.

    Goal setting worksheet:

    1. Destroy the iron.
    2. Make 220 at least before getting all weepy, having my make up run and complaining my purse is too heavy, over being too skinny.

    [/URL]

    [/URL]

    [/URL]

    Exited for A/C this summer while lifting. Time to got get a workout in.
    That's the thing. Getting past the pain and the self perceived notion that you can't do more. It take time and a whole lot of consistency. It can be done...just depends how bad you want it and how hard you work. Really no way around it. - PBateman2
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  20. #20
    Pubmed Warrior; Wiki Guru acrawlingchaos's Avatar
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    Everything needed for the perfect gym! I'll know you'll kill the diet.
    ( _)

    ( _)>⌐■-■ Sm2sm crew (~Squat Moar to Squat Moar-)

    (⌐■_■)
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  21. #21
    ❚█══█❚ EjnarKolinkar's Avatar
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    Originally Posted by acrawlingchaos View Post
    Everything needed for the perfect gym! I'll know you'll kill the diet.
    Thanks for the vote of confidence! The new stuff came along at the wrong moment, right before I moved. So I had to move it...But I got the 130's for great price. After looking for a pair for so long, I knew All I needed to do to find a set, was to buy the 90's and overpay for them just a bit. Lol.

    Tonight's workout.

    10 Minutes on Air-Dyne Bike
    Short active stretch legs.

    Back Squat
    2x Warm up sets
    105x5
    125x5
    145x5

    Thought this was going to be too light, it wasn't. Good decision to back off a few pounds. Depth was fine, and other than struggling a bit to find my groove it was fun.

    Good Morning
    65x8x3

    This was just a little light, I will add 2.5-5 lb a week for a while

    Close Neutral Grip Pull Downs
    Varied weights x8x5

    Trying to get used to the new high pulley. I have not come up with a good working weight for 3x8 on this yet. I will try 3x8 at 150 next week.

    Macros

    CAl 3915 CHO 421 FAT 130 PRO 239

    Tonight's motivation was Milko Tokola:



    I never tire of watching this video.


    It is so good to be back in my gym.
    That's the thing. Getting past the pain and the self perceived notion that you can't do more. It take time and a whole lot of consistency. It can be done...just depends how bad you want it and how hard you work. Really no way around it. - PBateman2
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  22. #22
    Registered User gracielou's Avatar
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    You got some food porn going on in here, count me in Great looking workouts.
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  23. #23
    ❚█══█❚ EjnarKolinkar's Avatar
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    Originally Posted by gracielou View Post
    You got some food porn going on in here, count me in Great looking workouts.
    Thanks for stopping by, I was going to add some food shots tonight, alas I ate it all too fast....


    5 Minutes on Air-Dyne Bike
    Band Pull Apart x15
    Shoulder Dislocates With Stick x15
    Rotators DB 10x15

    DB Incline Bench
    45x5
    55x5
    60x5

    Face Pull
    50x8x3

    DB BOR
    55x8x3

    Still trying to sort this accessory work out. Lost some ground, a few more workouts should figure out the weights for me.


    Going to try and hold it to 3200 cals until I start 2600 in 2 weeks or so.

    C 3277 CHO 356 FAT 111 PRO 210

    Tonight's motivation was:



    I need to come at this series of workouts like an old-school; video game boss.
    Last edited by EjnarKolinkar; 05-21-2013 at 11:35 PM.
    That's the thing. Getting past the pain and the self perceived notion that you can't do more. It take time and a whole lot of consistency. It can be done...just depends how bad you want it and how hard you work. Really no way around it. - PBateman2
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  24. #24
    ❚█══█❚ EjnarKolinkar's Avatar
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    Did some thoracic extension stuff on my roller. And some friction massage on my right shoulder, that is new from here : http://www.massagetherapy.com/articl...ris-Tendinitis

    CAL 3123 CHO 195 FAT 101 PRO 227

    So easy to make macros at 3200, going to be missing 3200.

    Few favorite meals today some peanut butter and jelly oats, 100g oats, 100 g peanut butter, 45 g smuckers sugar free boysenberry preserves. Also some beef spaghetti sauce with some very filling wheat pasta.




    Last edited by EjnarKolinkar; 05-23-2013 at 05:38 AM.
    That's the thing. Getting past the pain and the self perceived notion that you can't do more. It take time and a whole lot of consistency. It can be done...just depends how bad you want it and how hard you work. Really no way around it. - PBateman2
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  25. #25
    Registered User gracielou's Avatar
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    If you are looking for any even healthier pasta try quinoa pasta. I am not a big pasta eater and love it. Extremely healthy to when compare to even whole wheat pastas.
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  26. #26
    ❚█══█❚ EjnarKolinkar's Avatar
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    Originally Posted by gracielou View Post
    If you are looking for any even healthier pasta try quinoa pasta. I am not a big pasta eater and love it. Extremely healthy to when compare to even whole wheat pastas.
    Sounds pricey. Quinoa is very tasty though. I enjoy it with lots of onions, garlic, and olive oil.

    5 Min on Air-Dyne
    Various Band Work

    OH Press
    Warm Up Barx5x2
    65x5
    70x5
    80x5

    Triceps Push Down Cable
    55x8x3

    Rear Delt Flye
    20x8x3

    Planks Alt

    Macros 3,400 CHO 397 FAT 111 PRO 233
    Last edited by EjnarKolinkar; 05-24-2013 at 07:34 AM. Reason: Macros
    That's the thing. Getting past the pain and the self perceived notion that you can't do more. It take time and a whole lot of consistency. It can be done...just depends how bad you want it and how hard you work. Really no way around it. - PBateman2
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  27. #27
    Registered User gracielou's Avatar
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    Actually the price is not too bad at all, a little more than the normal but nothing to bad.
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  28. #28
    ❚█══█❚ EjnarKolinkar's Avatar
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    8 Min on Air-Dyne
    Various Band Work

    RDL
    Warm Upx5x2
    115x5
    135x5
    155x5

    Drag Curl
    55x8x3

    Reverse Grip Cable Curl
    45x8x2

    Single Calf Press

    BW+35x10x3

    Everything seemed too light tonight, except the calf presses. Resisting the urge to mess with anything and just follow along with the program.

    Macros Goal: CAL 2575 CHO 230 FAT 95 PRO 200

    Actual 2463. 245. 78. 187.
    Last edited by EjnarKolinkar; 05-26-2013 at 08:43 AM.
    That's the thing. Getting past the pain and the self perceived notion that you can't do more. It take time and a whole lot of consistency. It can be done...just depends how bad you want it and how hard you work. Really no way around it. - PBateman2
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  29. #29
    Registered User paolo59's Avatar
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    Ha ha! Brother, you sound like something that came out of the Steppes of Russia and did some damage all over Eastern Europe! EjnarKolinkar! The 'eats' look good! Here's to some lifting, progress made in the gym, and life lived! It's good!!! Hell, if we don't live it, and pound away on occasion, it will just pass us by. Where are you from? Blessings in all of your endeavors!
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    ❚█══█❚ EjnarKolinkar's Avatar
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    Originally Posted by paolo59 View Post
    Ha ha! Brother, you sound like something that came out of the Steppes of Russia and did some damage all over Eastern Europe! EjnarKolinkar! The 'eats' look good! Here's to some lifting, progress made in the gym, and life lived! It's good!!! Hell, if we don't live it, and pound away on occasion, it will just pass us by. Where are you from? Blessings in all of your endeavors!
    Sweating it out here in Arizona. User name is Old Norse, Einar, or Ejnar are bold, valorous in noun form. Kolinkar, the conquering people. Old username of mine.

    Yes to progress, can't let it pass us by. Only bad thing, time flies when your having fun..
    Last edited by EjnarKolinkar; 05-26-2013 at 08:26 AM.
    That's the thing. Getting past the pain and the self perceived notion that you can't do more. It take time and a whole lot of consistency. It can be done...just depends how bad you want it and how hard you work. Really no way around it. - PBateman2
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