Weds:
Sq - 70kg (154), 80kg (175), 2x3, 90kg (198), 3x3
Deadlift - 85kg (187), 100kg (220), 110kg (242), 3x3
BBP - 70kg (154), 80kg (175), 2x3, 90kg (198), 3x3
Weighted Pullup - 11.25kg (25), 1x5
Behind Head OHP - 47.5kg (105)
Got 2x8, failed last rep on 3rd set.
Inc DBC - 18kg (40), 3x8
Skull - 40kg (88), 3x8
Dragon Flag - 1 set failure
I did triples this week so no end of week stats until next 5x5 phase.
My shins are fuking killing me. Think they're fractured again or stress changes at the very least. Went to book physio appointment but I need a doctor's referral first because I'm getting it paid by Army. Gonna be a while before any treatment since I hardly have any free time anymore in between work, school and gym. Sharp shooting pain from knee down to shin every step. Sucks ass.
Also probably take deload next week. Forearms were tingly/really sore after my pulls today and just generally extremely uncomfortable. In addition, my elbows and wrists are starting to ache considerably with each workout I think it's time they got a break from all the heavy work.
Thanks mate! Good luck with your ICF program. I'm being a bit naughty and changing it a bit. I've started doing 5/3/1 undulation with my big lifts (Sq, BBP, Dead, OHP) as I feel weak as piss and want to focus more on strength more than muscle gain at the moment (although personally I don't think the end result will be much different).
For example I'll do my first 2 sets at 5 reps, 65% and 75% of 1RM respectively. This ramps up to a 3rd set of 85% 1RM for 5 reps which instead of taking to 'failure', I extend out to another 2 sets to bring the total workload to 5x5. Of course this changes on weeks like this one where it's a triples week, and next week when it's singles, but the sets and pyramids are much the same.
My strength is going up well. I've yet to stall on my big lifts (apart from OHP, but that was nearly at 1 x BW anyway before starting my bulk) and I move the lower movements up 5kg (~10 lb) and upper movements 2.5kg (~5 lb) every week. For accessories, I'll move up the smallest increment possible. Some weeks this will be 2.5kg, other weeks it will be 0.5kg. When I stall, I reduce by 10% or leave it the same for next week depending on how close I was to reaching my goal workload.
Hey mate thanks for posting.
The main reason my protein is only 1g per lb BW is because of the wise words of ol' Alan Aragon;
Here's the full article BTW.“Technically, once protein & fat needs are met, the surplus should be predominantly from carbohydrate. This will help support progressive increases in work output (total tonnage moved, etc), in addition to maxing out the anabolic signaling that occurs through fuller glycogen stores. A surplus coming from 100% protein would be very inefficient for the objective at hand, and a surplus from 100% fat would stand a greater chance of it getting stored in the adipose (not to mention only minimally contribute to net muscle protein balance). With all that theoretical stuff out of the way, I don’t think that in practice you have to draw really hard lines on the exact breakdown of the surplus, and I personally haven’t seen any unfavorable effects from an isocaloric combo of the macros comprising the surplus.”
By keeping it to my minimum recommended intake, I can increase the amount of carbs that contribute to my surplus, 'optimizing' my macros. While the difference is most likely negligible (Alan even suggests something similar toward the end of the paragraph), it provides the mental masturbation my brain so desparately desires, and the lower protein also reduces the financial blow to my wallet on weekly groceries.
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02-06-2013, 02:35 AM #31
Last edited by YeomenKek; 02-06-2013 at 10:20 PM.
fluglotse
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02-06-2013, 06:39 PM #32
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02-06-2013, 10:22 PM #33
No worries. For some reason the website URL is censored on these forums.
You can reach it from the description in this video.
http://www.youtube.com/watch?v=WODOGawV_hkfluglotse
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02-07-2013, 12:18 AM #34
We need more pics of the food. I am trying to go with higer carbs guildeline and struggle to finds some decent foods with plenty of carbs to get in.
Log to athleticism and aesthetics: http://forum.bodybuilding.com/showthread.php?t=142760141
"You miss 100% of the shots you don't take." - Wayne Gretzky
Always repping back.
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02-07-2013, 03:43 PM #35
I'll try to get around to that tonight (09:30 ATM), but in the mean time, I've been eating the same thing for the past 5ish weeks now, and the majority of my carb intake is from cake - ~278g in one packet. I buy one of those crappy homebrand cake mixes (generic vanilla) and mix it with 225mL water/diet soft drink or until it's a smooth, pourable batter (can add some maple syrup too to change up the flavour) and throw it in the oven for 20 mins on 200 C.
The next big chunk of carbs come from 200g dry rice (~150g) which I mix with salsa, chicken, four bean mix, shredded cheddar and chitloads of olive, jalapenos and chili. The rest comes from ice cream.
Try to get some pics up later.fluglotse
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02-07-2013, 11:23 PM #36
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02-07-2013, 11:30 PM #37
Fri:
Leg Press - 175kg (385), 3x10
Sea CR - 67.5kg (149), 3x10
Inc BBP - 60kg (132), 3x10, 2x8
Lat PD - 52.5kg (115), 5x10
Good Morning - 40kg (88), 3x10
Flat DBF - 18kg (40), 3x10
Lat R - 12kg (26), 5x10
St *** - 37.5kg (83), 2x10, 1x8
Tri PD - 35kg (77), 3x10
Ob - 35kg (77), 3x8
Inc Shrug - 40kg (88), 3x10
Face Pull - 30kg (66), 3x10
Sh*t workout, fuking mad. Probs deload next week.fluglotse
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02-07-2013, 11:40 PM #38
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02-07-2013, 11:57 PM #39
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02-08-2013, 12:15 AM #40
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02-08-2013, 05:45 PM #41
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02-08-2013, 06:17 PM #42
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02-09-2013, 01:28 AM #43
Woohoo!
Ah, we are opposites then :P Even on a bulk I get hungry as fuk and need to make food choices to fill me up.
Sorry was really in a really bad mood yesterday and rushed through it, I meant seated calf raise.
Dragon Flag: http://www.********.com/photo.php?v=...8103602&type=3
Edit: Forgot about the music. Had to put something over Kelly Clarkson which was recorded because it was on the radio at the time, 'Workout' seemed appropriate. It's a good movement because there's always room for improvement - for each of those reps I felt straight as a board, but as you can see I bend and reduce the ROM a bit without meaning too.Last edited by YeomenKek; 02-09-2013 at 03:59 AM.
fluglotse
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02-11-2013, 03:45 AM #44
Was gonna deload this week, so glad I didn't. Had an AWESOME workout today (woohoo!), good change from Friday. On top of that, got 85% (just scraped through for Honours) on my Chemistry exam. Yay!
Week 7
Squat - 77.5kg (170), 1x5, 87.5kg (192), 1x3, 100kg (220), 3x1
First time squatting 2 plate again in about a year. Was ridiculously easy (and rightly so). Didn't even use the box for any of my sets, think I've got my squat form nailed now since stretching my hamstrings every night and really concentrating on breaking from the hips rather than the knees. Loving squats again!
BBP - 75kg (165), 1x5, 85kg (187), 1x3, 95kg (209), 3x1
5kg (10 lb) off 2 plate. And those singles were so fuking easy, I reckon I can get 2 plate bench easily next cycle. Very happy with today's lifts.
Weighted Pullups - 12.5kg (28), 5x5
BB OHP - 55kg (121), 1x5, 60kg (132), 1x3, 65kg (143), 3x1
Fuk yes blue dress, piece of piss. Reckon I could of got 70kg (154), maybe even higher, close to body weight.
Incline DBC - 20kg (44), 1x8, 2x4-6
Skull - 40kg (88), 3x8
Rollouts - 12.5kg (28), 4x5
I attempted 1 set of body weight from standing position and back up and I got 2 reps!! Tried this like 3 weeks ago and failed miserably. Felt fantastic.
So glad I didn't deload. Awesome day all around, can't wait for Weds!
Also 75.3kg this wee, 74.8kg last week. Hope it keeps going up in this fashion and no more weight loss.Last edited by YeomenKek; 02-11-2013 at 05:12 AM.
fluglotse
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02-11-2013, 05:48 AM #45
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02-11-2013, 07:25 PM #46
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02-12-2013, 04:59 AM #47
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02-12-2013, 11:05 PM #48
Thanks brahs was definitely one of my better ones.
Weds:
Sq - Squat - 77.5kg (170), 1x5, 87.5kg (192), 1x3, 100kg (220), 3x1
Deadlift - 95kg (209), 1x5, 105kg (231), 1x3, 115kg (253), 1x1
Another PB since injuring my back
BBP - 75kg (165), 1x5, 85kg (187), 1x3, 100kg (220), 3x1
Woohoo! First time I've ever pressed 2 plate. Big milestone for me. Very happy. Pretty sad I'm squatting the same as I bench though LOL. I'll get there
BBR - 80kg (176), 5x5
Behind Head OHP - 42.5kg (93), 2x8, realised I was meant to be doing 50kg (110), 1x8, woops
Incline DBC - 18kg (40), 3x8
Tri PD - 37.5kg (83), 3x8. Some fuking ******* in the way of my skullcrushers, got a lil mad
Rollout - BW, 1xfailure (2)
Dragon Flags - BW, 1xfailure (4)
My rollouts felt good but when I rewatched I noticed my knees were dipping lower than my body. Guess I'll have to work on that.
And apparently my dragon flag video doesn't work. Here it is, about 3 months old when I was nearing the end of my cut. Body starts to curve, working on that.
(Yes I know it's a strong singlet)
Last edited by YeomenKek; 02-12-2013 at 11:13 PM.
fluglotse
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02-13-2013, 02:30 AM #49
Fuk sake was meant to upload pics of my dinner tonight like I said I would but I just ate my cake without taking a pic. Here's my rice thingie though.
My rice mixed with cheddar on the right, sauce on the left.
Sauce is: onion, garlic, chili, capers, jalapenos, olives, chicken, chick peas, red kidney beans, butter beans, salsa
Stirred through with cheese melted
Really, really tasty. Same thing I've been eating for the past like 6 weeks lol. Not sick of it just yet.
Macros/amounts:
I'll try to snap a pic of my delicious cake tomorrow night if I don't gobble it down too quickly.fluglotse
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02-13-2013, 02:32 AM #50
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02-13-2013, 02:33 AM #51
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02-13-2013, 02:36 AM #52
- Join Date: Jul 2010
- Location: Tallahassee, Florida, United States
- Posts: 33,444
- Rep Power: 55891
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02-13-2013, 02:41 AM #53
Sounds pretty similar to what happened to me. I still feel mine though, sharp pains at rest or awkward lower body movements (going up stairs, stepping over things, etc.), but no pain during a squat/deadlift. Any particular stretches that you saw helped a lot? I've recently started stretching my hammies and they have improved my squat form a tonne, might start doing some other work.
And x2 on no diagnosis, I hated it when people were telling me to go to a physio and get it diagnosed. My back fuking hurts, I don't need to pay someone to tell me that. Annoying as chit.fluglotse
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02-13-2013, 02:46 AM #54
- Join Date: Jul 2010
- Location: Tallahassee, Florida, United States
- Posts: 33,444
- Rep Power: 55891
Hammy stretches helped the most. I also started incorporating some basic yoga poses in my routine which helped a ton. If you don't own a foam roller do yourself a favor and get one
PL Log
http://forum.bodybuilding.com/showthread.php?t=154662503
BTK!
First Meet 8/25/13 281/264/418 963 @198
5/24/14 352.5/286/462.5 1101 @242
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02-13-2013, 02:49 AM #55
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02-13-2013, 02:50 AM #56
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02-15-2013, 03:37 AM #57
Cot damn, big day. 10 hr shift, moving boxes, stacking pallets, etc. then gym straight after. Very tiring. Didn't get my workout finished, will have to go back tomorrow. Shift finished 17:00, got to gym at 18:00, closed at 20:00 and wasn't done - I'm wrecked though, probably for the best.
Fri:
Leg Press- 180kg (296), 3x10
Sea Calf Raise - 70kg (154), 3x10
Weighted Pullups - 12.5kg (28), 4x5, 1x4
Meant to do Lat PD but it was giving me some pain in my upper middle back for some reason. I just attributed it to lifting all day and decided to do pullups instead which were a painless alternative
Inc BBP - 60kg (132), 3x10, 1x8, 1x7
1 rep down from last week but I didn't have a spot and didn't feel confident going for that last one
Inc Shrugs - 40kg (88), 3x10
Lateral Raise - 12.5kg (28), 2x10, 1x9, 10kg (22), 2x10
This is like the 3rd time I've worked back up to 12.5kg and stagnated on it. Back to 10kg next week, balls
Good Morning - 42.5kg (94), 3x10
Flat DBF - 20kg (44), 1x10, 2x5
Too heavy, too lazy to move down. 18kg next week
Face Pulls - 32kg (30), 2x10
Had 1 set to go and I would of got it but receptionist came upstairs and told me to GTFO cause they were closed. This was right after I psyched myself up to finish strong and not b*tch out lol, oh well
Finish the rest tomorrow after another shift. I think I have 1 more week left in me before a deload, until then.fluglotse
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02-15-2013, 09:18 PM #58
Just finished my workout, went to shops afterward for groceries. Was so thirsty and I saw what I thought was orange juice for $0.99 so picked it up. Skulled it in about 10 sec, realised it was concentrated fruit drink, brb 750 kcal in 10 seconds. LMAO! Guess I won't be having ice cream tonight or tomorrow. Lesson learned - always read the label.
fluglotse
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02-16-2013, 04:41 AM #59
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02-16-2013, 05:03 AM #60
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