MISC
Forgot to mention I upped my macros on Monday, not by much, 15cho.
Sitting at 75/465/190
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12-04-2012, 05:15 PM #1501
- Join Date: Jun 2006
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12-04-2012, 05:40 PM #1502
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12-04-2012, 05:44 PM #1503
- Join Date: Jun 2006
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12-04-2012, 06:48 PM #1504
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12-04-2012, 06:58 PM #1505
- Join Date: Dec 2008
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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 can do all things through Christ who strengthens me"
Philippians 4:13
No one can limit my success
Current training log: http://forum.bodybuilding.com/showthread.php?t=149434003
Goals before I'm 30: PhD and natural pro card.
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12-04-2012, 07:28 PM #1506
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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!!!Team Norton
The Strength Guys
It's time to bring V2.0
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12-05-2012, 06:06 AM #1507
- Join Date: Jun 2006
- Location: Massachusetts, United States
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Pshhh. We both know I'm sexier (nohomo)
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 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.★★★ RSP Nutrition Lead Representative ★★★
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12-05-2012, 08:02 AM #1508
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12-05-2012, 08:10 AM #1509
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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
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12-05-2012, 11:29 AM #1510
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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.
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12-05-2012, 11:42 AM #1511
- Join Date: Jun 2006
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12-05-2012, 11:46 AM #1512
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12-05-2012, 12:56 PM #1513
- Join Date: Jun 2006
- Location: Massachusetts, United States
- Posts: 13,025
- Rep Power: 21713
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12-05-2012, 01:20 PM #1514
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12-05-2012, 01:40 PM #1515
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12-05-2012, 01:59 PM #1516
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12-05-2012, 03:32 PM #1517
- Join Date: Jun 2006
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12-05-2012, 07:15 PM #1518
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12-06-2012, 07:36 AM #1519
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12-06-2012, 07:40 AM #1520
- Join Date: Jun 2006
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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!
Last edited by jpfaherty; 12-06-2012 at 03:19 PM.
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12-06-2012, 02:41 PM #1521
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12-06-2012, 02:56 PM #1522
- Join Date: Dec 2008
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12-06-2012, 03:18 PM #1523
- Join Date: Jun 2006
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12-06-2012, 04:15 PM #1524
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12-07-2012, 06:03 AM #1525
- Join Date: Jun 2006
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[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.
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12-07-2012, 08:15 AM #1526
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12-07-2012, 08:39 AM #1527
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12-07-2012, 08:56 AM #1528
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)
"The weak-minded would shrink away from what must be done for fear of being ridiculed by the wicked" - Terry Goodkind
"Be the change you wish to see in the world"...-Ghandi
Prep Log: http://forum.bodybuilding.com/showthread.php?t=158667243
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12-07-2012, 09:06 AM #1529
- Join Date: Jun 2006
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Next week!
Feels fine! Might be singing a different tune tomorrow lol
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.★★★ RSP Nutrition Lead Representative ★★★
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12-07-2012, 11:13 AM #1530
- Join Date: Oct 2008
- Location: Auburn, Alabama, United States
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Hey JP, how are things brother?
Jelly of those macros!! Still staying lean and hitting great numbers. How was that seated good morning?Commitment and Duty: A young Officers drive to the stage. http://forum.bodybuilding.com/showthread.php?t=150397083&p=995053613#post995053613
Once you figure out the "why" then the "how" is easy
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