DAaaMan64's Log Cabin

[jsullivan7]

Thanks, nothing to worry about until I have a larger sample size.

Happens to the best man. Especially with a lack of sleep, could effect the CNS a lot and effect the lifts. Sometimes the best outcome is just getting in the gym and being able to go through the motions. Progress will come with consistency and time!

[HealingHands8]

In on this. I can't stress enough how much you should move over to a structured 5x5 programme. Honestly get yourself on ICF 5x5 for 6 months and you won't regret it.

[DAaaMan64]

Happens to the best man. Especially with a lack of sleep, could effect the CNS a lot and effect the lifts. Sometimes the best outcome is just getting in the gym and being able to go through the motions. Progress will come with consistency and time!

True that. You never regret a workout.

In on this. I can't stress enough how much you should move over to a structured 5x5 programme. Honestly get yourself on ICF 5x5 for 6 months and you won't regret it.

Thanks. Let me see about migrating next week! It's good to shake it up, and 12x3 is hardly justified when I'm looking for mass.

[DAaaMan64]

4/9/2014 Back and Biceps

Deads (Goal: 5 Reps)
235 3x3
Reverse Grip Pull Downs (Goal: 12 Reps)
135 11x3
Wide Pull Downs (Goal: 12 Reps)
110 10x3
DB Rows (Goal: 12 Reps)
60 60x3
DB Curls (Goal: 12 Reps)
32.5 7x3
DB Hammers (Goal: 12 Reps)
Hammers 7x3

> Gonna change up my DB Rows. Hate how I do them now, will lower and switch form to use a bench from the rack. Rack lets me get lazy on form.

> Damn, I was too exhausted to maintain the same reps by curls and hammers, all other numbers were good/okay though.

Macros: 2,491 Calories. 208P 130F 142C

Additional Exercise:
~ 50 Minutes Ultimate Frisbee.
~ 1 hour 15 minutes of Vinyasa Yoga. (Full Moon practice!)

Weight: 202.2 lbs

The trend over the last 4 days suggestions I will lose weight :/ If this continues I will up calories next week.

Journal:
Yay! 2 pages.

[DAaaMan64]

Anecdotally, If I ever want to guarantee a great work out, I just over sleep on a Sunday (~8.5 hours of sleep) after eating some ~3000 calories the prior day. (500 over maintenance largely from carbs) Then that following Monday and Tuesday's work out is usually easy as hell and PRs all over the place. haha

[MardyKNT]

I can vouch for 5x5! I didn't follow it to the T and only squatted consistently 2-3x per week, but went from 75kg 5x5 squat to 102.5kg 5x5 in around 2 months. Not too shabby. Keep up the good work, you'll get there!

[DAaaMan64]

4/4/2014 Shoulders and Calves

OHP (Goal: 8 Reps)
55 8x3
BB Raises (Goal: 12 Reps)
80 8x3
DB Shrugs (Goal: 12 Reps)
80 10x3
MCH Del Fly (Goal: 12 Reps)
135 10x3
MCH Lat Raise (Goal: 12 Reps)
100 10x3
Seat Calf Raise (Goal: 12 Reps)
145 10x3
Seat Calf Ext (Goal: 12 Reps)
260 10x3

Happy about my OHP Overall, good feeling work out for how poor my sleep is and how exhausted I've felt.

Macros: 2,472 Calories. 48C 122F 201P

Weight: 203

Finished a cycle, so updated calorie chart. Not much to see here, but it's nice to see stability at the end there:



Thanks guys!

[DAaaMan64]

Legs

Squats (Goal: 8 Reps)
160 8x3
Lying Leg Curl (Goal: 12 Reps)
115 12x3
Hip Adds (Goal: 12 Reps)
280 12x3
Hip Abds (Goal: 12 Reps)
255 12x3
Leg Extension (Goal: 12 Reps)
190 10x3

I committed leg press yesterday, too much strange knee feelings from the last legs workout/yoga/UF/dancing. I won't do this in the future, but I knew it wouldn't be big deal.

Weight: 201.6

I wonder if my scale sucks....

Additional Exercise:
~ 50 minutes of Ultimate Frisbee.
~ 1 hour 15 minutes of Vinyasa Yoga.

Macros: 2,397 Calories. 142P 106F 251C

Ate another half pint of Ben & Jerry's. Yum. Love having my calories so high!

Journal:

I cannot ****ing sleep. I've always had terrible sleep, but these last two weeks have been the worst in a long time. I need to get on this ****.

[Domicron]

keep it up mang, and let me know if you figure out how to get some sleep...i been on the <6hr/night thing myself and it sucks.

[VmissileX]

i need to get on this sleep thing too.

I procrastinate too much

[DAaaMan64]

keep it up mang, and let me know if you figure out how to get some sleep...i been on the <6hr/night thing myself and it sucks.

i need to get on this sleep thing too.

I procrastinate too much

Stress at work is a major cause right now. But I've had bad sleep for years. Will keep you guys posted if I actually ever fix it. I'm pretty sure half my family would be so happy if I figured it out...

[Domicron]

honestly try and find a girlfriend. it's nice having someone to fall asleep next to. as hard is it for me to fall asleep by myself, i zonk out instantly when she's here.

it's like i have motivation to go sleep, or maybe it's because someone's around to help vent your stress to...

[DAaaMan64]

Rest Day

Weight: 202.6

Macros: 2,385 Calories. 176C 100F 184P

Journal:

Tomorrow will be the end of 2 Rest Days. I can start ICF 5x5 if I want, or save it for Sunday, the beginning of the week. Pretty sure I wanna start tomorrow though.

honestly try and find a girlfriend. it's nice having someone to fall asleep next to. as hard is it for me to fall asleep by myself, i zonk out instantly when she's here.

it's like i have motivation to go sleep, or maybe it's because someone's around to help vent your stress to...

ooh love this advice, I should totally do that. :P I'll post my OkC in the MISC for feedback, maybe black jesus can help a guy out. hahaha

[DAaaMan64]

Rest Day

Weight: 203 Updated Chart:



My goal weight gain is 0.5lbs per week. In the last week I lost ~0.5lbs of the average, in the week prior I gained ~1.2lbs. For this next cycle I'll go ahead and just up by 100 calories.

Additional Exercise:
~ 50 minutes of Ultimate Frisbee.

Macros: 2,477 Calories. 181P 120F 186C

[DAaaMan64]

ICF 5x5 Workout A:

Squats 5x5
145
Bench Press 5x5
125 5x5
Barbell Row 5x5
85
Barbell Shrug 8x3
185
Skullcrusher 8x3
70
Incline Curl 8x3
25
Hyperextention 10x2
45
Kneeling Cable Crunch 20x3
120

Weight 202.6

Macros: 2,641 91C 122F 161P

^ Alcohol was a factor.

Journal:
First ICF5x5 workout!! Went fine. It's almost double the time commitment of my other workout, but it will offer a lot more rest and less over all workouts per week. (From 5 to 3) Also, I'm excited to Squat at every workout and DL every other.

Updated Selfie:

[VmissileX]

whew ICF!

Good starts!

[DAaaMan64]

whew ICF!

Good starts!

Thanks. I just lowered the weight low enough from my former PRs to guarantee I could do 5x5. In my old rutine my last set was usually the PR and the previous two sets were one increment down. In ICF 5x5 my understanding is that you need to be able to do 5x5 before going on.

Standards FTW. I want accountability, time tested routines and easier help!

[VmissileX]

Thanks. I just lowered the weight low enough from my former PRs to guarantee I could do 5x5. In my old rutine my last set was usually the PR and the previous two sets were one increment down. In ICF 5x5 my understanding is that you need to be able to do 5x5 before going on.

Standards FTW. I want accountability, time tested routines and easier help!

Yep. Start with what you can comfortable do at 5x5. Some even say a few pounds less to focus on form and work your way up.

In a few weeks it'll get tough as nails but the gains do show really easily. I thank icf for a ton of gains even though I find some of the accessory work difficult to keep up with

[DAaaMan64]

Yep. Start with what you can comfortable do at 5x5. Some even say a few pounds less to focus on form and work your way up.

In a few weeks it'll get tough as nails but the gains do show really easily. I thank icf for a ton of gains even though I find some of the accessory work difficult to keep up with

What other programs have you tested that you feel were worse then ICF? Did you get all your newb gains in from ICF? In other words, at what stage did you start?

Thanks for reading.

[VmissileX]

What other programs have you tested that you feel were worse then ICF? Did you get all your newb gains in from ICF? In other words, at what stage did you start?

Thanks for reading.

I actually started from just doing random stuff to then ICF. I did get mostly noob gains from it (i still probably have noob gains to go).

As time went on though, i'm getting more fatigues (due to lack of rest, not enough food), but generally it just becomes a hassle to keep up with the acessory work (everything except the 5x5's) 3 days a week. I just break it up as necessary.

ICF is SL with a ton of acessories...I just really don't mind/count the acessories...let them come as necessary.

[DAaaMan64]

Rest Day

Weight: 203

I'm sick of my scale flipping out on me, I can hope on it for times and see variance of 1lb to 2lb depending on small changes in feet placement. I'ma replace this bish.

Macros: 2,396 144C 161F 110P

Journal:

Ate a delicious Bison burger. That was my first time having bison believe it or not...

I actually started from just doing random stuff to then ICF. I did get mostly noob gains from it (i still probably have noob gains to go).

As time went on though, i'm getting more fatigues (due to lack of rest, not enough food), but generally it just becomes a hassle to keep up with the acessory work (everything except the 5x5's) 3 days a week. I just break it up as necessary.

ICF is SL with a ton of acessories...I just really don't mind/count the acessories...let them come as necessary.

Ah okay. Sounds familiar...

Possibly the biggest difference between ICF and my old routine besides increased rest is actually having to do 5x5 of the same weight. That is going to require excellent form to progress from, versus my old routine where I could let my form slip a bit on the last set or set and half for the sake of progress.

I'm excited to see how the increased rest makes me feel as well.

Cheers man!

[Domicron]

glad to see you're on a program you're enjoying. i'll be interested to see how you like it as you get your teeth into it.

[DAaaMan64]

ICF 5x5 Workout B:

Squats 5x5
155
Deadlift 1x5
225
Standing Press 5x5
75
Barbell Row (-10%) 5x5
75
Close Grip Bench 3x8
95
Straight Bar Curl 3x8
60
Kneeling Cable Crunch 20x3
130

Weight 203.4

Dat weight might creep up a bit too high. I ate a lot of PB over the last week and that **** is difficult to count right.

Macros: 2,884 161C 148F 205P

Enjoyed too much PB last night, oops. :3

Additional Exercise:
~ 50 Minutes Ultimate Frisbee.
~ 1 hour 15 minutes of Vinyasa Yoga. (Full Moon practice!)

My additional exercises went soooo well yesterday. Felt amazing! Could be, extra rest or increased calories.

glad to see you're on a program you're enjoying. i'll be interested to see how you like it as you get your teeth into it.

Agreed. like anything, I've gotta be challenged before I'll really know.

[DAaaMan64]

Rest Day

Weight: 203

Macros: 2,351 112C 115F 198P

Journal:
Nothing to see here folks.Maybe I should just compound rest day posts into workout posts.

[VmissileX]

Rest Day

Weight: 203

Macros: 2,351 112C 115F 198P

Journal:
Nothing to see here folks.Maybe I should just compound rest day posts into workout posts.

Make your rest day recipe days.

I.E post about food you eat.

Or music you listened to or.

Or something interesting you did in lieu of the gym

[Domicron]

Make your rest day recipe days.

I.E post about food you eat.

Or music you listened to or.

Or something interesting you did in lieu of the gym

lately i've just used my log for post-workout updates...i dunno why but posting what i'm eating just doesn't interest me lol.

[DAaaMan64]

Make your rest day recipe days.

I.E post about food you eat.

Or music you listened to or.

Or something interesting you did in lieu of the gym

Sweet, will do. Lots of picturesssss

lately i've just used my log for post-workout updates...i dunno why but posting what i'm eating just doesn't interest me lol.

ah but damn your grandparents food sounds so good!

[DAaaMan64]

ICF 5x5 Workout A:

Squats 5x5
160
Bench Press 5x5
130
Barbell Row 5x5
90
Barbell Shrug 8x3
195
Skullcrusher 8x3
75
Incline Curl 8x3
27.5
Hyperextention 10x2
45
Kneeling Cable Crunch 20x3
135

Weight 202.6

Macros: 2,441 Calories 248C 90F 165P

Updated Calorie Chart:
> Shows stability
> Shows a slow trend upwards.
> Average for the week is 2,520!



Additional Exercise:
~ 50 Minutes Ultimate Frisbee
~ 1 hour 15 minutes of Vinyasa Yoga

Journal:
I made a squat form video in hopes of getting tips for depth. My goal as you know is ATG!

Notes:
> A couple of reps have my femurs at parallel, but too many reps have them above parallel :/
> BB/Exercises told me I have long femurs and I just need to test out the suggestions in this thread.
>> Which I'm totally excited to experiment with!



If you have any further tips or critique It's very welcome! Maybe I should just start doing ATG with real low weight...

[DAaaMan64]

Rest Day

Weight: 203

Macros: 2,542 Calories 174C 120F 190P

Journal:

OMG, I may have seen small traps in the mirror this morning! Maybe they've been there, but this is the first I've noticed. So I'm rolling with it.

Food porn:

I'm duplicating this from the nut butter thread. So sorry if you've seen this already. :/



That's S'mores almond butter and Dark Chocolate M&M hazelnut butter.

Happy friday!

[DAaaMan64]

ICF 5x5 Workout B:

Squats 5x5
165
Deadlift 1x5
230
Standing Press 5x5
80
Barbell Row (-10%) 5x5
95
Close Grip Bench 3x8
115
Straight Bar Curl 3x8
65
Kneeling Cable Crunch 20x3
135

I was able to get closer to my limitations with the new workout, we're basically done throwing **** at wall trying to find my PRs.

Macros: 2,742 200C 113F 164P

^ Over by 200 cals. YOLO

Weight: 201.8

Daily variance is really annoying. Running average right now is 202.53 which is +.6 lbs from last average.

Journal:

I posted in BB/excercise about my DL form. Every couple of DL sessions I'll hurt my back, it's ****ing annoying. I got the feedback I expected, but any other tips would be helpful!



Notes from video:
> This is me at my sloppiest. Usually my form is better than this. (better separation of the lockout and initial raise) I should have filmed it during a better session. But **** it, I want to progress safely so this needs to get better.
> Is the weight just too damn high? I see little back rounding, but not a ton.
> Am I concentrating too much lowering the weight to the floor? I realize we don't want DL negatives.
> Am I looking too high? Causing me to round my back in the reverse too much?
> Is my ass low enough? One does not simply lower their ass any lower.

The bolded were my suggested modifications to my form.