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01-30-2012, 12:42 PM #121
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01-30-2012, 12:43 PM #122
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01-30-2012, 12:50 PM #123
- Join Date: Sep 2001
- Location: Michigan, United States
- Posts: 13,860
- Rep Power: 1018844
1/29/12 Training
Squats- worked up to 345 X 8. I have been doing primarily lower rep training on squats and decided to add in some higher (is it odd that 8 reps is high rep to me? LOL) rep training. I forgot how mentally demanding higher rep squatting is. When squatting 1-5 reps you don't really have to "dig deep" and crank out reps when you think you can't any more.
Followed this up with some hack squats, single leg leg press, and some core work.
1/30/12
I usually don't do seated military press because my gym doesn't have a good setup for it and I don't like doing it with an incline bench (I like the shorter shoulder press bench better) in the power rack, but set up a bench in the power rack anyways to do it. The setup was actually decent. Worked up to 185 X 8.
Followed this up with a BUNCH of pull-ups/chin-ups (different grip variations), shrugs, machine shoulder press, and machine shrugs. I had planned to do some bicep training, but I felt I didn't need to after all the pull-ups... I think I did a total of 12 sets using various grips LOL.
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01-30-2012, 12:51 PM #124
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01-30-2012, 12:55 PM #125
- Join Date: Sep 2001
- Location: Michigan, United States
- Posts: 13,860
- Rep Power: 1018844
Under grip about shoulder width apart.
Not sure on the buffalo, though I have heard it is pretty lean. A 90/10 meat has 11g fat per 4 oz. before cooking. When eating grass fed meats eating the fats is beneficial, especially the saturated fats. The raw whole milk I use has 11g of fat (almost all saturated) per 8 oz.
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01-30-2012, 12:57 PM #126
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01-30-2012, 07:52 PM #127
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01-30-2012, 08:34 PM #128
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01-31-2012, 04:13 AM #129
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01-31-2012, 07:47 AM #130
- Join Date: Sep 2001
- Location: Michigan, United States
- Posts: 13,860
- Rep Power: 1018844
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02-01-2012, 09:53 AM #131
- Join Date: Sep 2001
- Location: Michigan, United States
- Posts: 13,860
- Rep Power: 1018844
Training 2-1-12 Deadlift Day
Continuing with the higher rep theme this week I hit 425 X 8 on deadlifts. I could have cranked out a couple more reps, but I was aiming for 8 reps so I stopped there. I kind of wish I did more reps to see what I could hit, but am satisfied with this performance.
Followed this up with some good mornings, leg curls, and core work.
Feeling STRONG!
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02-02-2012, 12:36 PM #132
I love following this thread, so much good info! A few questions for you:
With your current diet (330g carb/250g protein/90g fat) calculating to be 3130 kcals, how much weight are you gaining? I would've thought a person with your size/muscle mass would have to eat more than that to put on weight.
Where do you buy your grass fed beef and ezekiel bread?
Thanks for your time, your threads are always motivating!
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02-02-2012, 12:48 PM #133
- Join Date: Sep 2001
- Location: Michigan, United States
- Posts: 13,860
- Rep Power: 1018844
Great to hear you are enjoying this thread!
I honestly have no clue how much weight I am gaining. I have only weighed myself ONCE since my last competition on Oct 1st 2011 LOL. All I know is my strength has been steadily increasing and my thoughts are if you are gaining strength you most likely are gaining muscle.
I get my grass fed beef and other organic produce at my local farmer's market. Ohio, like Michigan, has a lot of farms so I am sure you could find a local farmer's market. I know Whole Foods sells grass fed beef as well, though I prefer to buy it locally so I know exactly what the source is and that is it for sure grass fed (not saying Whole Food's isn't). Sometimes cows will be grass fed until they are taken somewhere where they are "grain finished" before being slaughtered for their meat.
I get my Ezekiel Bread at Trader Joe's though most stores carry it now.
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02-02-2012, 09:17 PM #134
Derek if i am reading your current diet correctly 2 slices of ezekiel bread it 30 grams of carbs and 2 oz of sweet potato fries is about 15 grams of carbs correct?
so 45 grams of carbs for meal 3
and 30 grams of carbs in meal 4 4oz sweet potato fries
but meal 5 is 60 grams of carbs from 4 slices of ezekiel bread or 8 oz potato.
Question, why are you doing more carbs in your last meal of the day?
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02-02-2012, 09:29 PM #135
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02-03-2012, 06:27 AM #136
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02-03-2012, 10:21 AM #137
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02-03-2012, 11:51 AM #138
- Join Date: Sep 2001
- Location: Michigan, United States
- Posts: 13,860
- Rep Power: 1018844
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02-03-2012, 09:16 PM #139
- Join Date: Dec 2002
- Location: El Cajon, California, United States
- Age: 39
- Posts: 45
- Rep Power: 0
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02-04-2012, 06:50 AM #140
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02-04-2012, 09:36 AM #141
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02-04-2012, 09:37 AM #142
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02-04-2012, 11:56 AM #143
- Join Date: Sep 2004
- Location: North Reading, Massachusetts, United States
- Age: 52
- Posts: 7,658
- Rep Power: 1589
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02-04-2012, 12:00 PM #144
- Join Date: Sep 2004
- Location: North Reading, Massachusetts, United States
- Age: 52
- Posts: 7,658
- Rep Power: 1589
So, whats the current program set up like? I see you are again putting major focus on the big 3, which is perfect IMO..
"If you're not experiencing severe mental anxiety and depression after two weeks then you're not training hard enough!"
- Charles Poliquin
"Before there is pleasure, there must be pain!" -GSP
http://www.resultsbyrandy.com/
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02-05-2012, 07:30 AM #145
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02-06-2012, 12:38 PM #146
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02-06-2012, 02:45 PM #147
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02-06-2012, 08:35 PM #148
^^^ I would also like to add to Derek's post on Max-OT Cardio:
You simply pick an interval/random hill setting on the bike and progressively build on it from there...so lets just say you start with Level 9...do that session, log the details of that session into your logbook, and then keep on trying to beat your previous cardio performance each time. Whether it's jumping another level or peddling more intensely, the bottom line is to continuously beat your previous best.x xTraining Journal: http://forum.bodybuilding.com/showthread.php?t=136977983
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02-07-2012, 08:31 AM #149
- Join Date: Sep 2001
- Location: Michigan, United States
- Posts: 13,860
- Rep Power: 1018844
2-5-12 Training Highlights- Squats
Hit 365 X 5 on squats. IT band/hip felt good, lower back felt fine. Right now I am just focused on slow and steady increases.
I tried a couple new band distraction stretches post-workout and I think they will make a HUGE difference in my mobility!
2-6-12 Training Highlights- Push Press + Chin-Ups
Push Press- ramped up to 155 X 5 and then 175 X 3. My PR on this is 225 X 1, but for the last few months I have felt weak on this movement. It felt good, no shoulder or elbow pain, so that is a plus. I think instead of focusing on the weight lifting on this exercise I am going to focus on a little more on volume and do multiple sets with a sub-maximal weight.
Chin-Ups
BW+50 X 5, 5, 4, 3
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02-07-2012, 01:19 PM #150
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