Cupcakes & Deadlifts: An idiot's guide to strength and future aesthetics!

[jpfaherty]

MISC

Forgot to mention I upped my macros on Monday, not by much, 15cho.

Sitting at 75/465/190

[The Solution]

MISC

Forgot to mention I upped my macros on Monday, not by much, 15cho.

Sitting at 75/465/190

You gonna surpass me in carbs soon

Mirin that fat intake!

[jpfaherty]

You gonna surpass me in carbs soon

Mirin that fat intake!

Yeah, fats are good where they're at. I won't be touching them anymore. I'm going to slowly bump carbs till I hit 175lbs and then maintain for a long time (172 currently). This could be the final bump for awhile!

[bigryan03]

We almost at the same weight! Must be brothers. Sweet macros, they look familiar lol. I had those numbers almost exactly for a good few months of my offseason.

[Reid456]

Yeah, fats are good where they're at. I won't be touching them anymore. I'm going to slowly bump carbs till I hit 175lbs and then maintain for a long time (172 currently). This could be the final bump for awhile!

Maybe this isn't optimal, but I feel the other way around. Once my carbs get up to 400g I'm probably just going to be increasing fat after that. Last time I was bulking I was hitting 90-100 consistently with maybe 400-450g carbs. I didn't pay attention to macros much back then only total kcal, but they were tracked regardless.

[Frankdaddy]

I think it just depends, if a person raises either or too much would be bad. I think when the ratios are off it makes a person feel bad. I remember my las treverse diet in 2009 and my fat was kept at 40 while I raised fat to 425 from 200. I started to feel awful until I creeped fat up to around 65g and then so forth. I normally keep fat around 75-100 as well with 450carbs. I dont think it would hurt to up protein intake slightly either, I know it is slightly over 1g per lb of bodyweight, but why not raise macros with it as well somewhat. I could not imagine eating 190g of protein with 450+ carbs and 75g of fat, you have to be eating zero amount of meat on most meals, and IMO the Amino profile on meat selection is second to none than source protein from carb/fat sources. I mean really though, some gurus don't even have clients count trace protein in carb sources, imagine that LOLOL.

You seem to be growing from progress pictures, getting stronger, and staying tight so I am just throwing future ideas and examples. Not trying to sway away from something that is working well already!!!

[jpfaherty]

We almost at the same weight! Must be brothers. Sweet macros, they look familiar lol. I had those numbers almost exactly for a good few months of my offseason.

Pshhh. We both know I'm sexier (nohomo)

Maybe this isn't optimal, but I feel the other way around. Once my carbs get up to 400g I'm probably just going to be increasing fat after that. Last time I was bulking I was hitting 90-100 consistently with maybe 400-450g carbs. I didn't pay attention to macros much back then only total kcal, but they were tracked regardless.

I'd increase my fat more if I didn't eat all lean meat. We only eat 96/4 burger and lean steak. Gotta fit the wifes macros too! Plus, if I up my fat anymore I'd probably start humping every pillow, stuffed animal, person in sight. Libido is higher than it's been since I was like 16. I've never had my fat intake this high, so it's hitting me hard lulz.

I think it just depends, if a person raises either or too much would be bad. I think when the ratios are off it makes a person feel bad. I remember my las treverse diet in 2009 and my fat was kept at 40 while I raised fat to 425 from 200. I started to feel awful until I creeped fat up to around 65g and then so forth. I normally keep fat around 75-100 as well with 450carbs. I dont think it would hurt to up protein intake slightly either, I know it is slightly over 1g per lb of bodyweight, but why not raise macros with it as well somewhat. I could not imagine eating 190g of protein with 450+ carbs and 75g of fat, you have to be eating zero amount of meat on most meals, and IMO the Amino profile on meat selection is second to none than source protein from carb/fat sources. I mean really though, some gurus don't even have clients count trace protein in carb sources, imagine that LOLOL.

You seem to be growing from progress pictures, getting stronger, and staying tight so I am just throwing future ideas and examples. Not trying to sway away from something that is working well already!!!

I could def. up protein, you're right with that one. Maybe my next macro increase I will! I do get plenty of meat in my diet though. Yesterday I had 6oz of chicken and 8oz of burger and that's pretty typical. I wouldn't say that's a crazy amount but it's not bad. I only eat meat at lunch and dinner.

[The Solution]

Hit minimums
Stop overthinking
Eat more carbs or fat depending on what feels better for you

In before
People flame me for 45-50g of fat a year

[jpfaherty]

Juggernaut2 - Week 2 - OHP - 10's wave

OHP- 1 x 5@95, 1 x 5@105, 2 x 10@110, 1 x 13@110

2.5 Board Press- 210 x 10@9RPE, 190 x 10@8RPE, 190 x 10@8RPE, 190 x 10@9RPE


T-Bar160 x 10@8RPE, 160 x 10@8.5RPE, 160 x 10@9RPE

DB Curl-45 x 10@9RPE, 40 x 10@9RPE


MISC

Pretty good work out overall. 13 on OHP was decent. I wasn't taking too much rest time between sets so I'm happy with that.

I can't figure out my starting weight for TBAR row (0-2). Next week I'm going to start with 170 and see how it feels. Board Press is feeling really good. I usually have someone holding the boards but I needed a camera lady so I tried it with out for that set, not bad.

If you guys that follow my log could follow my other social media I'd appreciate it. I'll follow back if you leave your tags!

Twitter - jpfaherty
Instagram- jpfaherty
Youtube- jpfahertyBB

[bigryan03]

Really digging the vids JP! Keep em coming, they're giving me a tonne of motivation and ideas in my training

EDIT: I would follow you on the other media, however I don't know how the internet works (not very tech savvy), however I have been following you on youtube!
Also, this is nit picking but try to focus on supinating on your curls THROUGHOUT the movement and bring the pinky up real up at the top. A cool tip I picked up from Helmsy is to 'choke' the dumbell to emphasize the supine function of the bicep.

Hit minimums
Stop overthinking
Eat more carbs or fat depending on what feels better for you

In before
People flame me for 45-50g of fat a year

I'm with you there bro! Slightly higher than minimum fat + protein, then the rest with carbs.

[jpfaherty]

Really digging the vids JP! Keep em coming, they're giving me a tonne of motivation and ideas in my training

EDIT: I would follow you on the other media, however I don't know how the internet works (not very tech savvy), however I have been following you on youtube!
Also, this is nit picking but try to focus on supinating on your curls THROUGHOUT the movement and bring the pinky up real up at the top. A cool tip I picked up from Helmsy is to 'choke' the dumbell to emphasize the supine function of the bicep.


I'm with you there bro! Slightly higher than minimum fat + protein, then the rest with carbs.

I do that when I do my seated DB curls (I go lighter), with these I'm just trying to move as much weight as possible so form isn't prefect! I got you though!

My youtube channel will be much better starting this weekend. Vlogs and edited work out vids! stay tuned

[djkenny]

whats libido? fats at 50 g's feelsoldman

[jpfaherty]

whats libido? fats at 50 g's feelsoldman

Mine got as low as 30 during prep. Hope you're peppered lol

[fltallpaul]

Looking solid in the gym JP...and that's a solid amount of food your eating, easy to fit in some Cupcakes!

[NaturalPursuit]

lookin big in that db curl video! as mentioned...love the constant videos!

[The Solution]

Link us to the youtube channel bro!

[jpfaherty]

Looking solid in the gym JP...and that's a solid amount of food your eating, easy to fit in some Cupcakes!

Thanks Paul! I'm getting more cupcakes this weekend, yahoooo!

lookin big in that db curl video! as mentioned...love the constant videos!

Thanks man! Love you videos too. Mine will only get better from here on out!

Link us to the youtube channel bro!

See sig playa!

[bigryan03]

I do that when I do my seated DB curls (I go lighter), with these I'm just trying to move as much weight as possible so form isn't prefect! I got you though!

My youtube channel will be much better starting this weekend. Vlogs and edited work out vids! stay tuned

Bout damn time you get me that Vlog you promised a while back.
Ill be waiting (im)patiently.

[jpfaherty]

Bout damn time you get me that Vlog you promised a while back.
Ill be waiting (im)patiently.

I know I know! soon.jpeg

[jpfaherty]

Juggernaut 2 - Wk 2 - Accessory day

(copied from evernote - no formatting)

HS Incline-2pps + 10ps x 10, 10, 10

HS side lat- 25ps x 12, 12, 12

HS preacher- 60ps x 10, 10, 10

Dips- BW + 45 x 10, 10, 10

Machine Row- 190 x 10, 200 x 10

Leg raises- 10, 10, 10

MISC

As mentioned above, I've started tracking my work outs using Evernote which is an app that acts as a note pad. I enter it on my phone and it saves to my phone and the web so I will always have access to my numbers. It allows you to attach pictures, etc also. Nice little app.

I had a good day today. Just focusing on my weak bodybuilding points. No power lifting focus on this day. Deadlift tomorrow

Mirin my Rudolph Elite FTS hoodie?! - Gotta keep that christmas spirit going!

[bigryan03]

LOL at the hoodie! Accessory day looks fun as hell.

How is app in terms of accessibility? Like I was using a workout tracking app a while back but it became a pain in the ass so i just went back to pen and paper.

[Reid456]

LOL at the hoodie! Accessory day looks fun as hell.

How is app in terms of accessibility? Like I was using a workout tracking app a while back but it became a pain in the ass so i just went back to pen and paper.

Evernote is just a straight up word document organization program that is synced over the Internet. Nothing fancy at all and you could use it for anything. We actually use it for the notebook in my research lab.

[jpfaherty]

LOL at the hoodie! Accessory day looks fun as hell.

How is app in terms of accessibility? Like I was using a workout tracking app a while back but it became a pain in the ass so i just went back to pen and paper.

Evernote is just a straight up word document organization program that is synced over the Internet. Nothing fancy at all and you could use it for anything. We actually use it for the notebook in my research lab.

^^This! It's legit just a word pad like microsoft word, but you can access your files from anywhere!

[bigryan03]

Looks like im downloading evernote. Thanks fellas!

[jpfaherty]

[b]Juggernaut2 - Week 2 - DL - 10's wave

(copied from evernote, no format)

DL- 1 x 5@210, 1 x 5 @240, 2 x 10@260, 1 x 12@260

Front squat- 200 x 10@9RPE PR, 185 x 10@9RPE

Seated Good Morning- 145 x 10@8.5RPE, 135 x 10@8RPE, 135 x 10@8.5RPE



GHR- bw x 5, bw x 3

MISC

First off, anyone want to critique the SGM video above? amidoingitright.jpeg?

Second, my gym doesn't have a glute ham raise machine. Does anyone have a recommendation of another way to do them? Some makeshift way? (Link a video if you could!) This is an exercise that I need to do, but I need to find a good way to do it. Strugglin right now!

Deadlifts felt pretty good today. I have a pretty bad head cold so it's got me a little loopy, but I'm happy with what I pulled (for now).

Easy rep PR on Front squat - feels good man.

[The Solution]

A side angle would help more in the GM video

[djkenny]

[b]Juggernaut2 - Week 2 - DL - 10's wave

(copied from evernote, no format)

DL- 1 x 5@210, 1 x 5 @240, 2 x 10@260, 1 x 12@260

Front squat- 200 x 10@9RPE PR, 185 x 10@9RPE

Seated Good Morning- 145 x 10@8.5RPE, 135 x 10@8RPE, 135 x 10@8.5RPE



GHR- bw x 5, bw x 3

MISC

First off, anyone want to critique the SGM video above? amidoingitright.jpeg?

Second, my gym doesn't have a glute ham raise machine. Does anyone have a recommendation of another way to do them? Some makeshift way? (Link a video if you could!) This is an exercise that I need to do, but I need to find a good way to do it. Strugglin right now!

Deadlifts felt pretty good today. I have a pretty bad head cold so it's got me a little loopy, but I'm happy with what I pulled (for now).

Easy rep PR on Front squat - feels good man.

FFFuuuu at those good mornings, miring bro. Hows your lower back feel after?

[wrkoutfrq]

A side angle would help more in the GM video

this, but from that vid they look ok to me... the depth and form are gonna depend on your glute/ham flexibility... i usually go til my shoulders almost touch my knees, about where my ribcage makes it uncomfortable to go any deeper

and for the glute ham raises i used to do them like this:



but we don't have any good lat pulldown machines (srs) so i do what Brian Whitacre does and do them on a Paramount total chest machine, hooking my heels under the footrests... i just go down til my chest touches the bench (see pic for what i'm talking about)

[jpfaherty]

A side angle would help more in the GM video

Next week!

FFFuuuu at those good mornings, miring bro. Hows your lower back feel after?

Feels fine! Might be singing a different tune tomorrow lol

this, but from that vid they look ok to me... the depth and form are gonna depend on your glute/ham flexibility... i usually go til my shoulders almost touch my knees, about where my ribcage makes it uncomfortable to go any deeper

and for the glute ham raises i used to do them like this:

Don't have that bench! Yeah I was doing them on the lat pulldown machine and then they moved it and I can't fully extend where it's located Oh well. I'll figure something out.

[hamiltronj]

Hey JP, how are things brother?

Jelly of those macros!! Still staying lean and hitting great numbers. How was that seated good morning?