geek gets lean

[acrawlingchaos]

Welcome back with a solid session under your belt. It's a major victory that you maintained through the holidays and did so relatively intuitively. Don't worry about the diet too much. We both have a solid set date and running this diet together will be nothing be success. Sometimes trowing the spotlight on ourselves can be a great way to light a fire under our asses.

This is a weak day? For real? Hell it puts some of the menfolk around here to shame. Whole lotta volume and some heavy iron shifted. Looking forward to seeing what you have got on a strong day (well actually I am rather afraid, since my efforts may look rather pathetic by comparison). Nice work Geek!

Weak? Not at all geek. Lots of volume and hard work.

Damn woman, that is some fine lifting for a "weak day," I came back only doing squats up to like 115 lol! Good bp and rows too, I bet after another workout or two you'll feel right back in the swing of things.

Strong Geek is strong.

[Scrabbz]

Welcome back with a solid session under your belt. It's a major victory that you maintained through the holidays and did so relatively intuitively. Don't worry about the diet too much. We both have a solid set date and running this diet together will be nothing be success. Sometimes trowing the spotlight on ourselves can be a great way to light a fire under our asses.


Strong Geek is strong.

All 100% truth spoken, geek. You will do amazingly on this transformation, and you have done amazing so far.

[geek23ka]

from december 16th....

one hour of yoga. got a bit of a sweat worked up! and nice stretching.

Cycle 1, Week 1, Day 1
351 for powerlifting, beginners style

squat
5 × 75 [10,5]
5 × 90 [10,10,2.5]
3 × 110 [25,5,2.5]
3 × 130 [35,5,2.5]
3 × 145 [45,5]
3+ × 165 [45,10,5] (lift it at 3 for now.)
3? × 180 [45,10,10,2.5] (left it at 1 for the joker set)

bench press
5 × 60 [5,2.5]
5 × 75 [10,5]
5 × 85 [10,10]

assistance

Good Mornings
115x8
135x5
135x5
135x5

DB Rows
20x10
25x10
30x10
35x8
40x6
45x5
50x5

Bench Dips
x8
x8
x8

Now I am home, got a post roast going in the crock pot, and about to clean, and then make lunch for the hubbz.

Tomorrow either running, or elliptical.

oh wow... this is why i hurt so much...

forgive me father, for i have sinned. it has been 17 days since i last squatted.


17 days!!!

i deserve this pain. damn.

it hurt so bad last night that tears sprang from my eyes when i tried to walk from the bed to the bathroom. turning from side to side hurt. this is the worst leg day recoup ever!

[doughnutgut]

Please forgive me Geek for laughing.

[thehobbes]

I feel for ya G but I'm picturing George Costanza taking the chair lift up the stairs soooo final conclusion is this is hilarious.

[geek23ka]

Please forgive me Geek for laughing.

i was so totally laughing at myself. still am. it still hurts! but i'm getitng better and will squat tomorrow ready or not.

I feel for ya G but I'm picturing George Costanza taking the chair lift up the stairs soooo final conclusion is this is hilarious.

omg i had tears spring from my eyes from laughing so hard. I LOVE COSTANZA so much!! that episode was gold.

[geek23ka]

351 C1, W1, D1

Squats
barx5
75x5
95x5
115x5
135x3
150x3
165x3 belt
185x1 belt
195x1 belt

DB Bench
25x10
30x8

Bench opened up
65x10
85x5
95x5
95x5
95x5
95x5
95x5

DB Rows
35x5
40x5
45x5
50x5

BB lunges *I have things to say about this.
Each leg barx5
Right leg forwardx5

Squat walkouts << the fun stuff!
225 hold 30 sec
250hold 30 sec
275 hold 30 sec

The lunges are showing a severe strength discrepancy. Thank you, Jeff, for telling me to do them. If you have more exercises I can do, please let me know. My right muscles on the outside of my rear hip and my glutes on the right are hurting, and started feeling sore and cranky right after that second set. I have to strengthen this area up.

I am pretty sure that I am going to be incredibly sore again, but I need to keep the program going, so I might be pretty weak on Wednesday for deads and OHP.

I LOVED the squat walkouts.

Diet is going well. 225.0 this morning. I was very hungry last night, and ignored my brain whining at me that we were gonna D I E without more food.

[doughnutgut]

Great way to find a problematic weak spot = Lunges.

Great work Geek. Huge strength you have. Would love to train with you srs.

Btw, do you roll? If not then do so, and plenty of it to get them DOMS reduced.

The brain is always a cunning little thing when deprivation is added to your thoughts. Well done on keeping the little brain scamp at bay.

Awesome/10

[geek23ka]

Great way to find a problematic weak spot = Lunges.

Great work Geek. Huge strength you have. Would love to train with you srs.

Btw, do you roll? If not then do so, and plenty of it to get them DOMS reduced.

The brain is always a cunning little thing when deprivation is added to your thoughts. Well done on keeping the little brain scamp at bay.

Awesome/10

Thanks, DNG.

I bought a roller, but I have not used it. I am going to get it from the garage right now and start, because the DOMS last time were not fun.

[doughnutgut]

Thanks, DNG.

I bought a roller, but I have not used it. I am going to get it from the garage right now and start, because the DOMS last time were not fun.

Good shout..

Also a young man (mikewines) who is a great help to me has a blog. He has some great vids in there and may be of assistance for rolling.

http://mwperformanceandfitness.blogspot.co.uk/

[beatha]

hi G nice getting the groove back kinda squat day; like idea of walkouts

+1 for foam rolling the soreness away

[Jtbny]

Roll geek roll! I miss my roller here and notice when I don't use it.

I was doing walkouts for a bit and love them. I haven't done them in a while but really need to add them in. Not sure if you are just walking them out or breaking at the knees but I always break at the knees and set the safeties high. Defiantly helped my body adjust to higher weights.

Nice work all around! Strong geek is strong

[geek23ka]

Good shout..

Also a young man (mikewines) who is a great help to me has a blog. He has some great vids in there and may be of assistance for rolling.

http://mwperformanceandfitness.blogspot.co.uk/

he posts here, right? thanks for the link.

hi G nice getting the groove back kinda squat day; like idea of walkouts

+1 for foam rolling the soreness away

i loved doing those walkouts. they are super fun. hiiiiiii b! have you taken to making terrariums or hot cocoa in a jar?


pinterest has all kinds of things for cardio bunnies to do when they aren't on the treadmill!

Roll geek roll! I miss my roller here and notice when I don't use it.

I was doing walkouts for a bit and love them. I haven't done them in a while but really need to add them in. Not sure if you are just walking them out or breaking at the knees but I always break at the knees and set the safeties high. Defiantly helped my body adjust to higher weights.

Nice work all around! Strong geek is strong

oooooooOOoo i am gonna do that next monday! i'll be sure to get those safety bars high, though. because those weights feel heavy to me.

thanks!!

[Scrabbz]

Great volume and work as usual geek. Strength discrepancies happen, and as it was stated, good job finding them and attempting to work through them.

Also, congratulations on the weightloss as usual and going strong. I admire your willpower.

[thehobbes]

Nice squats G-dog! Ooo walk outs, feelsbeastmodeman.jpg. Foam rolling will save us all.

[EjnarKolinkar]

I bought a roller, but I have not used it. I am going to get it from the garage right now and start, because the DOMS last time were not fun.

I have two juicy roller links to share

http://forum.bodybuilding.com/showth...#post550174193

http://www.youtube.com/watch?v=i6R7hyNIu54

Jeff and John made me buy one, lol mikewines forced my hand on the rumbleroller.

[Marius_Ursus]

Why are you doing walkouts?

[geek23ka]

Great volume and work as usual geek. Strength discrepancies happen, and as it was stated, good job finding them and attempting to work through them.

Also, congratulations on the weightloss as usual and going strong. I admire your willpower.

the weight is steady still. i need to stay strong. i am checking in here more mainly bc of that. it helps me stay on track when i am around you guys more.

Nice squats G-dog! Ooo walk outs, feelsbeastmodeman.jpg. Foam rolling will save us all.

i foam rolled and i am going to chalk up my lack of pain in part to that. it's a keeper.

I have two juicy roller links to share

http://forum.bodybuilding.com/showth...#post550174193

http://www.youtube.com/watch?v=i6R7hyNIu54

Jeff and John made me buy one, lol mikewines forced my hand on the rumbleroller.

thank you!! i was winging it, and these will help doing it right. that's super thoughtful of you.

Why are you doing walkouts?

jeff suggested them for core strength, and i am also doing them as sort of a jedi mind trick. if i can put those weights on my back with strength and power, the weights i actually want to squat wont seem so intimidating. i tend to psych myself out.

if you or anyone has core strengthening exercises that involve the barbell (i dont like crunches, dont have aroman chair, and dont like ab rollouts) i would appreciate it. i *still* have a forward lean that i think is associated with a weak core.

[geek23ka]

about to go do some deads. ill come back, post em and do some visiting in y'alls journals. thanks!

[Marius_Ursus]

the weight is steady still. i need to stay strong. i am checking in here more mainly bc of that. it helps me stay on track when i am around you guys more.



i foam rolled and i am going to chalk up my lack of pain in part to that. it's a keeper.



thank you!! i was winging it, and these will help doing it right. that's super thoughtful of you.



jeff suggested them for core strength, and i am also doing them as sort of a jedi mind trick. if i can put those weights on my back with strength and power, the weights i actually want to squat wont seem so intimidating. i tend to psych myself out.

if you or anyone has core strengthening exercises that involve the barbell (i dont like crunches, dont have aroman chair, and dont like ab rollouts) i would appreciate it. i *still* have a forward lean that i think is associated with a weak core.

Just because you don't like crunches doesn't mean you shouldn't do them. If your abs are a weak link, they're a weak link and nothing will strengthen them as much as crunches will, especially decline with a plate on your chest!

Tell you what, if you want to strengthen that whole midsection area without crunches, you're not going to get as much bang for your buck as with crunches, buuuuuut...you can still do one-handed farmers walks, waiters walks, and leg lifts, scissor kicks, boxer leg lifts, and Turkish get ups.

Now, if you really want to trick your body into squatting heavier, don't save the walk outs for the end. Do them in the middle. Say you're going to use 155 for your working weight for instance. After you're warmed up, load 185 on the bar, walk it out, and then go back to 155 and squat it. It will fly up and feel effortless.

[Jtbny]

The bear makes a good point geek about the walkouts. The only thing I'd caution is NOT to do that if you use the knee bend I talked about. CNS doesn't like that...well mine wouldn't...ymmv.

Oh and I hate dem der crunches too. Nothing like a fat guy trying to do crunches to bring the lolz. It's like trying to spilt a balloon full of jello in half.

[geek23ka]

Just because you don't like crunches doesn't mean you shouldn't do them. If your abs are a weak link, they're a weak link and nothing will strengthen them as much as crunches will, especially decline with a plate on your chest!

Tell you what, if you want to strengthen that whole midsection area without crunches, you're not going to get as much bang for your buck as with crunches, buuuuuut...you can still do one-handed farmers walks, waiters walks, and leg lifts, scissor kicks, boxer leg lifts, and Turkish get ups.

Now, if you really want to trick your body into squatting heavier, don't save the walk outs for the end. Do them in the middle. Say you're going to use 155 for your working weight for instance. After you're warmed up, load 185 on the bar, walk it out, and then go back to 155 and squat it. It will fly up and feel effortless.

i should be shamed into ab work more. seriously. i need to be yelled at about that.

turkish get ups look interesting. and complicated. that's the only one that seems kinda cool. (the cool factor is so big with me. i love feeling like a badass and any floor work feels like pu*sy work to me. )

did a feminist just call that pu*sy work??? yes, she did.

i will do the walkouts before my last set. next week is straight 5's, so no rep outs or singles. thanks!

The bear makes a good point geek about the walkouts. The only thing I'd caution is NOT to do that if you use the knee bend I talked about. CNS doesn't like that...well mine wouldn't...ymmv.

Oh and I hate dem der crunches too. Nothing like a fat guy trying to do crunches to bring the lolz. It's like trying to spilt a balloon full of jello in half.

gotcha.

and that is exactly why i avoid floor work/ab work in general. fukkin embarassing. this fat girl needs to stop worrying about that ****.

i need progress and this is holding me back.

i will break out the ab wheel tonight and do that and crunches.

workout coming up! plus video!

[geek23ka]

C1, W1, D2 351 beginner style

Deadlifts
95x5
115x5
135x5
160x3
185x3
205x3+ 6 CHALK
230? 5 CHALK AND MIXED

OHP
barx5
50x5
55x5
60x3
65x3
70x3+ 5
75? 4 that last one was a BITCH to get, too.

Barbell Lunges
only the right
50x5
50x5
50x5
50x5

twice as much as i was able to do 2 days ago, plus added the 2.5 lbs to the bar. definitely improvement. after a couple weeks, i will go back to doing both legs, but right now, i am just trying to force myself to do these lunges at all and strengthen the right side of my body.

RDL
115x10 *vid
115x10

I took the video just to make sure that I am doing these correctly, and because threads are boring without video. Not that this video is super cool. It's mid range weight, but hey! you got video, kids!

[Flounderbout]

Those walkouts are amazing for improving squats from a psychological point of view...


Just before I get under the bar, I think to myself 'geek is walking out loads more than this' and suddenly it feels lighter...

Superstrong deads and nicr OHPs too. Looks like perfect numbers at the start of a 531 for a long progression.

[thehobbes]

Way to grind out the OHPs G-dog! Aw crap thought those DL were SLDL now I'm forgetting the difference between that and whatever RDL is, anyways functionally and form wise they looked good IMO, you maintain a very strong low back with that natural arch like people are supposed to, you don't see that much srs.

And I say go and foam roll all over the gym with your bad self! Can't look any weirder than when I whip out my special stretching strap thing and am laying there holding a stretch for 3 minutes and playing scrabble on my phone lulz.

[lochinvar76]

Depth looks right for RDL's. Usually you want to bend the knees a touch more and try to sit back. Think, "I'm trying to push my ass back against the wall" when doing them. You'll feel them a lot more through the glutes that way. Solid job on the OHP and deads!

[beatha]

hiiiiiii b! have you taken to making terrariums or hot cocoa in a jar?


pinterest has all kinds of things for cardio bunnies to do when they aren't on the treadmill!

wut? wait did I just get called out as a cardio bunny?


brb off to find the appropriate gif ...






... post workout. having murdered dat cardio machine this bunny needs to soak up the gains.


btw rdl has more knee bend or else its are sorta a sldl that just didnt get all the way to the floor. still looked good form wise no matter what we call it.

[generetired]

Just dropped in. Impressed with plan, progress, and humor.

[geek23ka]

Those walkouts are amazing for improving squats from a psychological point of view...


Just before I get under the bar, I think to myself 'geek is walking out loads more than this' and suddenly it feels lighter... ;-)

Superstrong deads and nicr OHPs too. Looks like perfect numbers at the start of a 531 for a long progression.

pshaw! i would so love to catch up with you. i am pretty sure in about 12 weeks you guys are gonna be laughing at my lifts. starting next week, i am attempting 1200 kcal a day. my lifts are gonna suuuuuuuck for a few months.

Way to grind out the OHPs G-dog! Aw crap thought those DL were SLDL now I'm forgetting the difference between that and whatever RDL is, anyways functionally and form wise they looked good IMO, you maintain a very strong low back with that natural arch like people are supposed to, you don't see that much srs.

And I say go and foam roll all over the gym with your bad self! :-D Can't look any weirder than when I whip out my special stretching strap thing and am laying there holding a stretch for 3 minutes and playing scrabble on my phone lulz.

Depth looks right for RDL's. Usually you want to bend the knees a touch more and try to sit back. Think, "I'm trying to push my ass back against the wall" when doing them. You'll feel them a lot more through the glutes that way. Solid job on the OHP and deads!

wut? wait did I just get called out as a cardio bunny?


brb off to find the appropriate gif ;-) ...






... post workout. having murdered dat cardio machine this bunny needs to soak up the gains.


btw rdl has more knee bend or else its are sorta a sldl that just didnt get all the way to the floor. still looked good form wise no matter what we call it.

this is why i post vids. i love you guys for giving me feedback. see??? i didn't know this stuff. in fact, i was trying super hard not to bend my legs bc i thought you weren't supposed to. thanks for the pointers.

lake invar, i will reread this for my cues for next wednesday, thank you.

hammy i wish we could workout together. this way we could do our frou frou stuff together and dare anyone to make fun of us.

bea, my toddler was with me when i was reading the thread and he said MOMMA THAT BUNNY IS DEAD! i had to look a bit to make sure he wasnt. naw, he's just relaxin. that is one relaxed bunbun!

Just dropped in. Impressed with plan, progress, and humor.

generetired, hi! thanks for dropping in. and thank you for your kind words.

i gots some visitin to do in journals.

[Scrabbz]

Very strong deadlifts, geek. You look great, form and otherwise. I honestly must say, in your gym, I'd say your probably one of the most motivational people there. You throw up big numbers and work hard. Keep it up.