As requested I shall start my log, which will include my typical mad ramblings and walls of text.
Yesterday: weighed in at 226.8 lbs (had chinese buffed the night before on my IF)
Deadlift:
405x1
425x1
455x0 (pulled off floor failed to lock... was silly to attempt this much this quickly but 425 felt too light)
425x1
405x1
Supinated barbell row
225x3x5
One arm dumbbell row (super strict)
#70x3x10
Reverse curl -> wrist curl superset (used dumbbells as the preloaded bars I wanted were in use)
5x10 -> 5x10
Abs -> calves superset
Did not look at the weight or count reps or sets... it was just burning calories people.
Hour in the sauna... lost track of time chatting with local aggreculture professor/PhD who works out every morning at my gym.
Ate about 3000 cals, 250g of protein with a lot of beans which pissed off the wifey due to my gas.
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02-05-2012, 11:25 AM #1
- Join Date: Jun 2009
- Location: Cheltenham, Gloucestershire, United Kingdom (Great Britain)
- Age: 47
- Posts: 19,532
- Rep Power: 0
JasonDB's Wall of Text, Rantings and Hatred of the Iron.
Last edited by JasonDB; 02-05-2012 at 11:34 AM.
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02-05-2012, 11:32 AM #2
- Join Date: Jun 2009
- Location: Cheltenham, Gloucestershire, United Kingdom (Great Britain)
- Age: 47
- Posts: 19,532
- Rep Power: 0
Today
Weight: 227.7
Squat
315x1
335x1
360x1
315x3x1
Bench
245x1
265x1
245x3x1
Dumbbell bench press
#75x3x10
Incline curl -> incline dumbbell extention superset
#35x3x8 -> #35x3x10
High ab machine
3x20-30
30 mins in the sauna then foam rolled when I got home...
Then did 3x20 diamond pushups, and hip mobility squats 3x20
Calories around 3k, 300g of protein, mostly fruit (banannas and blueberries), white rice, mixed veggies, yogurt skim milk and tons of whey.
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02-05-2012, 11:57 AM #3
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02-05-2012, 12:00 PM #4
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02-05-2012, 12:02 PM #5
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02-05-2012, 12:04 PM #6
- Join Date: Jun 2009
- Location: Cheltenham, Gloucestershire, United Kingdom (Great Britain)
- Age: 47
- Posts: 19,532
- Rep Power: 0
I had on some shorts... he was naked when I walked in though but put a towel over his junk (soz no pics). My sexy robe would not be allowed in the sauna due to fire hazzard... but I would look pimp as fuk walking around the gym in it. Can you dig it?
The lack of shoulder work this weekend is due to the medial head of my right delt feeling a bit tight and slightly pulled from heavy upright rows a couple days ago. The lack of quad/hamstring volume is that with squating and deadlifting for singles 3x a week, I only do one volume workout for thighs, if that, currently... which I did earlier in the week.Last edited by JasonDB; 02-05-2012 at 12:12 PM.
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02-05-2012, 12:20 PM #7
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02-05-2012, 12:21 PM #8
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02-05-2012, 12:37 PM #9
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02-05-2012, 12:40 PM #10
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02-05-2012, 12:40 PM #11
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02-05-2012, 01:41 PM #12
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02-05-2012, 02:05 PM #13
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02-05-2012, 02:18 PM #14
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02-05-2012, 02:22 PM #15
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02-05-2012, 02:58 PM #16
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02-05-2012, 03:16 PM #17
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02-05-2012, 03:44 PM #18
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02-05-2012, 10:48 PM #19
- Join Date: Jun 2009
- Location: Cheltenham, Gloucestershire, United Kingdom (Great Britain)
- Age: 47
- Posts: 19,532
- Rep Power: 0
My bodyfat stayed too high year round though as I spent 9+ months of the year bulking as high as 9000 cals a day. I plan on keeping my calories far more conservative and slowly leaning out/recomping. Actually I may not even get my arms above 19" again, but if I can maintain a lower bodyfat % 19" is massive enough. I'm going to try to cut back my calories a little more to lean out, but even 3k can leave me feeling a bit deprived even using IF. I've actually switched over to a 4 hour feed window and still find it extremely easy to hit 3k in under 3 hours.
I'm focused on primarily micro-nutrientrient rich foods, high carb and high protein, with fat being dropped very low as with the bb.com suppliements (I linked my full use of products in another thread)boosting production of my hormones I feel that dietary fat outside of my n-6 and n-3 (I take 6g of fish oil a day) isn't particularly useful to me as the hormone boost isn't required. Furthermore studies in cows, mice and other mammals show that when androgen levels rise without a corresponding rise in estragen levels, it greatly inhibits the ability of fat cells to convert glucose into triglycerides, and it will tend to continue to just shuttle them into muscle cells as a means of disposal. I think my ultra high fat diets were actually to blame for my higher bodyfat levels in retrospect, as there doesn't seem to be any pathway why which high levels of blood serum androgens block direct storage of dietary fat, while there are pathways by which they block the same in dietary carbs. In theory it should enhance the recomposition ability of something like IF. As it tinkers with the fat gained during the feeding window.
I do seem to be leaning out at despite the gain in body weight, although not at a dramatic rate.
Today will be off from the gym, as I have trained 6 days in a row now, and the wifey and I has a dental appointment today. I was unable to get any dental treatment during my fight with SSDI and had some dental problems with which my only recourse was antibiotics after a broken tooth became infected and which I have controled with continual hygene (meaning sonic car brush to the teeth 5x a day and daily flossing + hyrdogen perioxide mouth washing). I'm certain I will need an extraction of a rear molar though.
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02-06-2012, 03:31 AM #20
- Join Date: Jun 2009
- Location: Cheltenham, Gloucestershire, United Kingdom (Great Britain)
- Age: 47
- Posts: 19,532
- Rep Power: 0
Dentist better than expected... all my dental work, due to socialized medicine (including extracting my molar, filling my other cavity, cleaning, polishing, x-rays) is running me around $65. Let us put into perspective that stateside on full social security I had, at least for the moment, access to zero dental care (and yes I am not medically cleared for full time, only part time, work as no companies are willing to ensure someone with random vertigo/drop attacks who might hit their head on their desk) and was on a wait list for 9 months to get a tooth extracted then had a change in my coverage due to a lapse in coverage while transitioning through the system. I do not envy any of you gaise still in the US when you hit 65. I paid full taxes on $46K the last year I did full time work, and receiving full early payments calculated as if I had retired at 65 I barely get more than $1k a month, no dental, and limited medical. My advices... make as much money as you can now so that you are not forced to rely entirely on your social security.
When the wifey gets in, or I get my mail, I might slip in for a quick pulling session and update my log. Depends on how I feel... minor dizziness this morning. Undecided yet on if I want pasta, rice or fruit as my main carb later tonight.
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02-06-2012, 05:07 AM #21
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02-06-2012, 05:30 AM #22
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02-06-2012, 06:03 AM #23
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02-06-2012, 06:08 AM #24
- Join Date: Jun 2009
- Location: Cheltenham, Gloucestershire, United Kingdom (Great Britain)
- Age: 47
- Posts: 19,532
- Rep Power: 0
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02-06-2012, 09:05 AM #25
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02-06-2012, 09:22 AM #26
- Join Date: Jun 2009
- Location: Cheltenham, Gloucestershire, United Kingdom (Great Britain)
- Age: 47
- Posts: 19,532
- Rep Power: 0
In the context of a single lift or even session it might appear that way when one does not take into account the cumulative impact of the training and the adaptions the body makes. The issue with doing heavy singles on these lifts is that it trains the nervous system heavily with decent myofibrillar growth stimulation but far too little time under tension and not enough workload to induce much in the way of muscle growth, which can in and of itself limit strength gains. However it is important to keep in mind I do these on a very high frequency, and any time I do these lifts, I focus on high quality heavy sets and never learning the motor patterns or form breakdown that happens with doing rep work... so that every set, of every high frequency workout (as I am training singles on the big three up the thrice a week) is geared towards practicing explosive singles on that lift. I address the additional hypertrophy by using a variety of hybrid work and metabolically fatiguging work with other movements ranging from barbell rows, dumbbell rows, dumbell presses, upright rows, bicep and tricep work, front squats, good mornings etc. I've selected lifts for my hypertrophy based fatiguing work on their ability to balance the left and right side of the body (my semetry is fuking terrible right now), ability to put focus on heads of muscles that need it most, and ability to stretch muscles or work ROM that are not fully addressed by my power work.
My training is highly specific to my individual situation, level of detraining, progress, supplementation, goals, etc and can be fine tuned based upon changes in those variables.
"I am still the same person and I am slowly returning back to normal as I become accustomed to my new physique/physical abilities." ~Mannydawg
Oh my deadlift PR was done with this song playing...
Best band ever.Last edited by JasonDB; 02-06-2012 at 09:33 AM.
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02-06-2012, 03:18 PM #27
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02-07-2012, 12:07 AM #28
- Join Date: Jun 2009
- Location: Cheltenham, Gloucestershire, United Kingdom (Great Britain)
- Age: 47
- Posts: 19,532
- Rep Power: 0
BW: 228.3 lbs (had 2800 calories last night around 250g of brotein)
Today was heavy squat and bench day, no PR's attempted, just more volume with my current working weights. I have some business early this afternoon, and if I feel up to it, I'll slip back in for a short volume session.
I should note that I do not log my warmupsets for the big three nor do I particularly pay attention to them but I generally do a couple+ 5 rep sets building up weight.
Squat
315x1
335x1
360x3x1
315x1
Bench
245x1
265x1
245x5x1
I felt I did not generate enough bar speed on the 265 to justify a weight increase as my spotter reached in with a finger on each side on the last 4" which indicates he noted a lack of bar speed... local rugby bro.
Squats felt good, may be ready to increase them again by this weekend.
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02-07-2012, 01:12 AM #29
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02-07-2012, 01:31 AM #30
- Join Date: Jun 2009
- Location: Cheltenham, Gloucestershire, United Kingdom (Great Britain)
- Age: 47
- Posts: 19,532
- Rep Power: 0
I has not learned to use my wife's camera effectively yet... may need to correct this.
Also reminding peeps that I spent 10 months semi-bed bound and am rebuilting and retraining from an extremely detrained state so my methods are a little different from what I might advise another to use.
For people critical of my lifts, I am aware they are still on the weak side and am by no means bragging with this log, but rather documenting my journy and rebuilding process. I am not even medically cleared to work full time yet and am considered to be "medically disabled" and most companies would for liability purposes consider me "unhirable", and have only been medically cleared to do "heavy weight training" for 6-7 months. So keep that in mind should anyone feel the need to point out that I am "weak", as at no point have I claimed otherwise. LoL
Also just ordered 10kg of whey from bulkpowders this morning.
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