EjnarKolinkar

[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

[EjnarKolinkar]

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

[EjnarKolinkar]

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

[EjnarKolinkar]

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

[EjnarKolinkar]

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.

[acrawlingchaos]

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!

[EjnarKolinkar]

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.

[pastorgbc]

Good job on everything.

Keep up the good work

Ray

[EjnarKolinkar]

Good job on everything.

Keep up the good work

Ray

Thanks Ray.

[EjnarKolinkar]

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.

[EjnarKolinkar]

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.

[EjnarKolinkar]

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.

[EjnarKolinkar]

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.

[jonnyboy44]

good lifting and eating for gains. following

[EjnarKolinkar]

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.

[EjnarKolinkar]

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

[EjnarKolinkar]

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.

[EjnarKolinkar]

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

[EjnarKolinkar]

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.

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Exited for A/C this summer while lifting. Time to got get a workout in.

[acrawlingchaos]

Everything needed for the perfect gym! I'll know you'll kill the diet.

[EjnarKolinkar]

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.

[gracielou]

You got some food porn going on in here, count me in Great looking workouts.

[EjnarKolinkar]

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.

[EjnarKolinkar]

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.

[gracielou]

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.

[EjnarKolinkar]

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

[gracielou]

Actually the price is not too bad at all, a little more than the normal but nothing to bad.

[EjnarKolinkar]

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.

[paolo59]

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!

[EjnarKolinkar]

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..