Brad's Throw It Up and See What Sticks Journal

[DocJekyll]

Nice work of it there today. Enjoy the pwo carb up!

[bradandblake]

Perfect post wo nutrition cake and pasta for a massive nutrient uptake add some protein in there for the win. Strong presses. That looks like some hard 5x5 work to me.

Nice work of it there today. Enjoy the pwo carb up!

Yes! The cajun chicken penne pasta was great...had to bail on the cookie cake though. 550 calories for a slice of cookie cake isn't worth it. I went with 3 cups of cereal and milk.

[bradandblake]

Todays weight 184.8, seven day avg 184.14, kcal 3204

Food journal http://www.myfitnesspal.com/food/dia...ate=2015-05-20

I got up this morning and thought I looked a little tighter so I took a pic.



I'm going to take it a little easier today. Body feeling really fatigued.

[DocJekyll]

By the looks of that pic; I would say that you can enjoy a light/easier day.

[bradandblake]

By the looks of that pic; I would say that you can enjoy a light/easier day.

Thanks man. Its getting close to the area where I'm going go to have to adjust something either in cardio or diet. I can feel the body fatigue hitting hard.

Started today with a slower 3.5 mile walk. 50 minutes, 420 kcal burned.

[DocJekyll]

Thanks man. Its getting close to the area where I'm going go to have to adjust something either in cardio or diet. I can feel the body fatigue hitting hard.

Started today with a slower 3.5 mile walk. 50 minutes, 420 kcal burned.

I know that feeling. Nothing yet from the new supps?

[bradandblake]

I know that feeling. Nothing yet from the new supps?

I think my lasting endurance has improved. The Cutler King really isn't going to do anything in your face so I don't know. I'm getting stronger, but also getting beat up at the same time.

[bradandblake]

Short bicep workout today

Hammer Curls 35x20, 40x16, 50x12, 55x9, 55x8 w/drops 45x8, 35x12
EZ Bar Curls 60x20, 80x20, 90x12, 100x8 w/drops 80x10, 60x12
Reverse Barbell Curls 40x20, 60x18, 70x12, 80x8 w/drops 60x8, 40x12

3 exercises, 13 sets 14.2k lb lifted, 40 minutes

[fittofattofit]

Todays circuit 3x (1st, 2nd, 3rd)

Dumbbell Bench Press 80x20, 65x30, 55x40

It's so easy to miss something like ^^^^ this
I'd be happy just to get an 80lb DB into the pressing position .... x 20 reps is just sick and then 65 x 30 and 55 x 40
The pump in the pecs and triceps has to be amazing ...

Tonights workout

Barbell Bench Press 205x10, 205x10, 225x8, 245x6 w/drop 155x16
Incline Dumbbell Flyes 70x10, 75x7, 75x7 w/drop 55x6

.... two days later you go and bench 225 x 8 and 245 x 6 and then do 75lb incline flyes!
I know that you said your shoulder was grinding afterwards but that volume is paying serious dividends in your physique .. delts and pecs just stand out!

[bradandblake]

It's so easy to miss something like ^^^^ this
I'd be happy just to get an 80lb DB into the pressing position .... x 20 reps is just sick and then 65 x 30 and 55 x 40
The pump in the pecs and triceps has to be amazing ...

Yeah it gets them burning pretty quick! I don't do full ROM, mainly keep it in a lower to midrange the whole time, to keep the stretch, basically, just a pump. The circuit is more about blood flow, not moving heavy weights...

.... two days later you go and bench 225 x 8 and 245 x 6 and then do 75lb incline flyes!
I know that you said your shoulder was grinding afterwards but that volume is paying serious dividends in your physique .. delts and pecs just stand out!

Thank you! Yes it does really start getting the interior joints. I hope it doesn't become a normal problem like it did last time I started going heavy. I've worked really hard on building my delts up!


Todays weight 184.4, seven day avg 184.37, kcal 3216.86

Food journal http://www.myfitnesspal.com/food/dia...ate=2015-05-21

[DocJekyll]

Just awesome work. As Andrew so keenly points out - you are one strong mother-f'er man.

I always look forward to seeing the next session - and taking notes

[bradandblake]

Just awesome work. As Andrew so keenly points out - you are one strong mother-f'er man.

I always look forward to seeing the next session - and taking notes

Thanks man. I trying to be stronger!


4 mile walk, 55 minutes, 550 kcal burned.

[Payton1221]

Thanks man. I trying to be stronger!

4 mile walk, 55 minutes, 550 kcal burned.

I agree with the others: Strong . . . VERY STRONG!

I can't recall asking you: how do you calculate the calories burned? I'm assuming some type of tracker, because it seems to vary slightly in kcal/mile/lb-of-bw. I use a slightly more conservative estimate of 0.5 kcal/lb/mile so I estimate 160 cals (my bodyweight) every two miles.

[bradandblake]

I agree with the others: Strong . . . VERY STRONG!

I can't recall asking you: how do you calculate the calories burned? I'm assuming some type of tracker, because it seems to vary slightly in kcal/mile/lb-of-bw. I use a slightly more conservative estimate of 0.5 kcal/lb/mile so I estimate 160 cals (my bodyweight) every two miles.

Thank you. Upper body, in isolation movements, I feel those are my strong points.

I use the calorie tracker in myfitnesspal or mapmywalk. I feel as long as I always use the same method, it should give me a good idea pretty regularly. It hasn't failed me yet.

[bradandblake]

Tonights workout

SL5x5
Barbell Squat 135x10, 260x5x5
Barbell Bench Press 225x5x5
Barbell Bent Over Row 175x5x5

Accessory
Cable Crossover 170x12, 190x12, 210x12, 230x6 w/drops 190x8, 150x12
Weighted Tricep Dips BW+80x10, BW+80x9, BW+80x8 w/drop BW 16
Incline Dumbbell Press Pause Sets
-65x11 (10 sec), 65x11 (15 sec), 65x11
-65x10 (10 sec), 65x9 (15 sec), 65x6

I'm feeling much stronger every workout, but at the sacrifice of my shoulder. I just ordered some more MSM/glucosamine, plus I usually take fish oils. Its been so long since I've done strength training I just completely forgot why I hated doing it. The weight is relatively light to the muscle, but painfully annoying in the joints. Grrr. I hate aging.

[Payton1221]

I feel as long as I always use the same method, it should give me a good idea pretty regularly. It hasn't failed me yet.

You can't argue with success! I will occasionally wear a heartbeat monitor with my Garmin watch, and it too will estimate the calorie burn. It estimates the expenditure from walking to be very close to my approximation (which isn't too different from yours), and it gives me a nearly 600 calorie burn from my 31 minute bike ride with the killer one mile hill. I don't know about you, but I welcome the extra calories on my dinner plate and snack bowl ;-)

I'm feeling much stronger every workout, but at the sacrifice of my shoulder. I just ordered some more MSM/glucosamine, plus I usually take fish oils. Its been so long since I've done strength training I just completely forgot why I hated doing it. The weight is relatively light to the muscle, but painfully annoying in the joints. Grrr. I hate aging.

I have also taken Super Cissus and turmeric. These might be worth investigating perhaps with Amazon reviews.

One thing that I do that I think contributes to my shoulder health is the 20 repetitions each day with "towel dislocates." I do these as my shower is heating up and I take my towel and spin it while it hangs to create a "rope" of sorts and then grab it like this and rotate back and forth over my head:



You can vary the amount of stretch or tension that you feel by how closely or how far your hands are located from one another.

[bradandblake]

Todays weight 185.2, seven day average 184.6, kcal 3208.86

Food journal http://www.myfitnesspal.com/food/dia...ate=2015-05-22

I've been paying attention to my sodium levels. Its estimated that we could retain up to a full pound of water by the mere change of +400mg from daily average. My daily average during the cut was about 3200. However, since I stopped the cut my average has jumped to 3800. This means my body could be retaining an extra 1.5 pounds in just water. Something to think about....

[bradandblake]

You can't argue with success! I will occasionally wear a heartbeat monitor with my Garmin watch, and it too will estimate the calorie burn. It estimates the expenditure from walking to be very close to my approximation (which isn't too different from yours), and it gives me a nearly 600 calorie burn from my 31 minute bike ride with the killer one mile hill. I don't know about you, but I welcome the extra calories on my dinner plate and snack bowl ;-)

Always. LOL

I have also taken Super Cissus and turmeric. These might be worth investigating perhaps with Amazon reviews.

One thing that I do that I think contributes to my shoulder health is the 20 repetitions each day with "towel dislocates." I do these as my shower is heating up and I take my towel and spin it while it hangs to create a "rope" of sorts and then grab it like this and rotate back and forth over my head:

You can vary the amount of stretch or tension that you feel by how closely or how far your hands are located from one another.

Thanks man. I'll have to give that a try. I need to do something for sure.

[bradandblake]

I've decided to be a bit more conscious about my sodium intake over the next few days, and up my calories by 100 per day, mostly in fruits and vegetables. See what happens with just a bit extra fiber in me and a reduction in some water weight.

[bradandblake]

Todays workout and cheat meal

Wide-Grip Lat Pulldown 160x12, 200x8, 180x10 (eccentrics on last 5), 180x10 (eccentrics on last 5), 250x5(eccentric only), 250x4(eccentric only)
Chin Ups BW+50x7, BW+50x6, BW+50x7, BWx18, BWx14
V-Bar Pulldown 180x10, 220x6, 200x8, 180x12
One-Arm Dumbbell Row 120x12 (video), 120x10, 120x8, 100x16

120x12


Also some other videos of bench and barbell row

225x5 bench press


175x5 barbell row


Cheat meal at Saltgrass

Two Vaquero Tacos
Fried Zucchini w/ranch
Mixed Vegetables
Double Brownie w/Ice Cream and Cookie Crumble

Calories 2373
Carbs 287
Fat 115
Protein 33

[bradandblake]

todays weight 186, seven day average 184.89, kcal 3392

Food journal http://www.myfitnesspal.com/food/dia...ate=2015-05-23

Cardio this morning
Run 1 mile 7:55
Walk 3 mile 32:15

total 40 minutes, 4 miles, kcal burned 628

I'm going high fruit/veg, protein, and water and low sodium and fats. Need to dump some of this excess water going on.

[fittofattofit]

Your form looks great on all of those vids. I'm really admiring the one-arm rows: you make that 120lb DB look light and you've got control and range. Easy looking reps on the bench at 225 and strict on those rows. Needless to say you're looking great in the vids ... arms look huge and your definition and vascularity stands out in that gym lighting

[Cooper72]

Strong stuff. Making everything look like a warm-up.

[Plateauplower]

Nice work, agree great vids, just man handling that 120db on the rows, I really like doing those got kind of burned out on them so switched to the the 2 DB row for a while. I'm pretty reactive to sodium too, I'm easily good for 3-4lbs for several days after a high salt meal. From what I've read if sodium is consistent (even if high) normally water level will come back down, but if your normal level is lower then you increase it that's where you get that bloated waterlogged feeling. I can tell by my wedding ring how much water I'm holding .

[bradandblake]

Todays weight 184.4.

http://www.myfitnesspal.com/food/dia...ate=2015-05-24

Weight average 184.74, weekly (+.80), 30 days (+.17)

Calorie Average:
Week - 3244.57
30 days - 3058

Caliper readings (mm)

Back 8
Side 4
Stomach 6
Bicep 2
Tricep 2
Thigh 5.5

Slight reduction in stomach reading.

Caliper bf 7%

Bump up 100 calories, adding fiber in fruits/vegetables, trying to watch that sodium!

Weekly pic

[bradandblake]

Your form looks great on all of those vids. I'm really admiring the one-arm rows: you make that 120lb DB look light and you've got control and range. Easy looking reps on the bench at 225 and strict on those rows. Needless to say you're looking great in the vids ... arms look huge and your definition and vascularity stands out in that gym lighting

Thanks man. I'm surprising myself now. Last time I was attempting to row those like that I was 15 pounds heavier! I really like that gym lighting too

Strong stuff. Making everything look like a warm-up.

Thank you!

Nice work, agree great vids, just man handling that 120db on the rows, I really like doing those got kind of burned out on them so switched to the the 2 DB row for a while. I'm pretty reactive to sodium too, I'm easily good for 3-4lbs for several days after a high salt meal. From what I've read if sodium is consistent (even if high) normally water level will come back down, but if your normal level is lower then you increase it that's where you get that bloated waterlogged feeling. I can tell by my wedding ring how much water I'm holding .

Me too. Normally I do sit around 3-3.2g per day, so these jumps to 5g a day are killer. Yesterday I brought it way down to 2.4g and drank a bunch of water, and the scale showed.

[bradandblake]

This mornings circuit 2x (1st, 2nd)

Dumbbell Bench Press 80x20, 70x30
Dumbbell Bicep Curl 35x20, 25x30
Standing Dumbbell Triceps Extension 80x20, 70x30
Side Laterals to Front Raise 25x20, 20x30
Bent Over Two-Dumbbell Row 70x20, 65x30
Dumbbell Shrug 70x20, 65x30
Plie Dumbbell Squat 70x20, 65x30
Standing Dumbbell Calf Raise 70x20, 65x30

23k lifted. 38 minutes. 20 minute walk, 1.3 miles

Todays workout

SL5x5
Barbell Squat 135x10, 265x5x5
Military Barbell Press 155x5x5
Deadlift 335x5x1

Accessory Shoulder
Power Partials (PR)30x12, 30x9, 30x9
Side Lateral Raise (PR) 40x12, 40x11, 35x16, 35x14, 35x12, 30x15 w/drops 25x9, 20x15
Reverse Flyes (PR) 45x13, 45x12, 45x10, 40x11, 35x14, 35x14 w/drops 25x10, 20x9
Standing Front Barbell Raise (PR) 80x12, 70x13, 60x16, 60x12 w/drop 50x8, 40x10
Standing Barbell Press Behind Neck (PR) 90x16, 100x12, 100x11

I was able to get PRs in everything today on my accessory work. Strangely though, I feel weak. Like CNS beat up or something. I feel that each one of my SL is getting close to PR levels. We'll see!

[DocJekyll]

Your form looks great in those vids and your weekly pic backs it up man. Your midsection (who ami kidding your whole body) looks tight and ripped. Great definition going on.

That was a double today? Serious, serious double.

[bradandblake]

Your form looks great in those vids and your weekly pic backs it up man. Your midsection (who ami kidding your whole body) looks tight and ripped. Great definition going on.

That was a double today? Serious, serious double.

Thank you mang. I think the big drop in sodium and water loading helped make the abs pop this morning.

I didn't feel too good through todays workout. Very tired. I hope this fatigue is only temp!

[Payton1221]

Military Barbell Press 155x5x5

According to my calculations ;-)
A 155x5x5 should calculate to at least a single set of 5 with 163 or so which calculates to a single @ bodyweight which = 1BAD-DUDE!!!

Great job, Brad.