FB`s Training Log

[frenchbeauty]

Alright guys,

Todays Workout :

Dynamic Stretching + Soft tissue workout for warm up.

Squats 5*5 @ 195 +5. Might be able to hit the 200s next workout well see how it goes.
Shoulder Press - hurt my wrists on the last set of squats. I dont know how maybe a wrong movement that put my left wrist on an awkward position. My dad and mom are pretty skinny so I heritated from the tiny wrists, neck and ankles. Should I start used Gripmaster to work on grip yet ? Yea so anyways I couldnt do my Presses...
Deadlifts 1*5 @ 205 . I added 20 on those instead of 40 ( Quags not gonna be impressed ). Next workout though Ill get the two plates on.
Chinups - 8 7 5 .

The diet is still good ... except that I might be running out of whey for a few days. It all depends on my paycheck, hopefully we get payed tomorrow.

Alright, time for a HUGE postwork out meal !

Peace

 

[Quagmire911]

You should always train grip in my opinion:

http://www.rosstraining.com/articles/trainingthehands.html

How did the 205x5 deadlift feel?

Where was your grip on the squats? How low are you going?

 

[Quiksilver]

I don't know if I even need grip work Quag.. I mean, we're already working grip a few times a week.

After a session of walking lunges/romanian deads on monday, there's a session of lat. raises on wednesday, and on friday we have deadlifts/rows/pullups/chinups/shrugs.

Those are all grip intensive movements and I'm working grip 3x a week, so do I even need to devote time to working forearm strength specifically?

 

[frenchbeauty]

Try to take over my log Quik ?

The 205 DL felt really good. DLs are becoming my favorite exercise. Im still not giving 100% tho...
Ill do 225 next WO, this is gonna be a challenge
Ill start incorporating gripwork. Should I do it before or after workout session ?

Btw thanks for the input Quag I really appreciate it

 

[Quiksilver]

hah not yet french. I'm just throwing it out there to Quag and you that one might not even need to train grip specifically since there are so many movements that train it throughout the course of a week.

 

[frenchbeauty]

Alright guys,

Todays Workout:

Squats 3*5 @ 205. I just felt like going 3*5 today. It felt great. Im thinking to switch from 5*5 to 3*5 for Squats. What do you guys think ?
Shoulder Press 5*5 @ 100. No wrist problem today. Everything felt fine.
DL 1*5 @ 225. I have to dedicate this one to Quag
Pull Ups 3 sets to failure.

Here my diet these days :

8am 2 scoops protein 4 eggs 50 cl milk banana or apple
11 am chicken rice veggies
2pm 2 scoops protein 4 eggs 50 cl milk banana or apple
5pm chicken or beef rice veggies
8pm 2 scoops protein 4 eggs 50 cl milk olive oil or PB
11pm tuna with olive oil or Pb + 6-10 fish oil pills.

Also supplement with 5g creatine 1g vitamin C multi vitamin and ZMA.
I might stop taking the creatine for a bit tho since its been almost a month. Whats your guys view on that ?

Peace

 

[Quagmire911]

Good job on the deadlifts, how did they feel?

I think that switching to Rippetoes would be better.

And Quik I believe in actively working grip, as well as passively. If working grip passievly was enough, peoples grip wouldn't give out on deads etc...

FB-Work grip on deadlift day.

 

[frenchbeauty]

Good job on the deadlifts, how did they feel?

I think that switching to Rippetoes would be better.

And Quik I believe in actively working grip, as well as passively. If working grip passievly was enough, peoples grip wouldn't give out on deads etc...

FB-Work grip on deadlift day.

Quag DLs felt really good, I got a huge headbuzz after doing them tho, like I was depleted. I will start incorporating grip work btw.

Todays Workout:

Squats 1*5 @ 205 2*5 @ 210.
BP 5/5/5/4/3 @ 160.
Push ups 3 sets to failure.

I couldnt do inverted rows at the gym Ill just do them at home with my old school set up (using a hockey stick)

I weighed myself at 171 today.. I dont know what to think of it because it seems like a lot. Hopefully its right tho

Take care people. FB

 

[mrRuckus]

Squats 3*5 @ 205. I just felt like going 3*5 today. It felt great. Im thinking to switch from 5*5 to 3*5 for Squats. What do you guys think ?

You won't need the extra workload of a 5x5 for a while in order to spur progress.

I don't see why you would even think to do this...?

 

[frenchbeauty]

You won't need the extra workload of a 5x5 for a while in order to spur progress.

I don't see why you would even think to do this...?

mrRuckus. As I mentionned earlier I was on the Stronglifts routine, which is pretty much Rippetoes with 5*5 instead of 3*5, with a couple extras like pullups and abs work. I might stick with 5*5 for the rest of my lifts for a bit since it got me good results.

 

[frenchbeauty]

Alright guys. Im switching up to Rippetoes starting today.

Workout:

Squats 3*5 @ 210.
Shoulder Press 3*5 @ 105
Deadlift 1*5 @ 235
Pulls ups 7 5 5 I think.

My back got really sore on Deads. My technique is pretty good though..
Btw is the bar supposed to touch the shins or is it supposed to be a couple inches away from it ( over the middle of laces ) ? Mark Rippetoe really confused me : he wrote two different articles with two different ways to do it. :nervous:

Alright its time for a huge protein shake

Peace. FB

 

[Quagmire911]

http://www.sosuave.net/forum/showthread.php?t=147274

Apply.

 

[frenchbeauty]

Hey guys,

Here my macronutrients calcs from Effort`s diet remixed by Stallion ( made on Fitday ) :

Food Name Amount Unit Cals Fat (g) Carbs (g) Prot (g)

12 Eggs 858 59.6 4.6 75.5
1 cup Beef 387 26.2 0.0 35.3
1 cup Chicken, 392 23.3 13.5 30.1
1.5 litres Milk, 732 28.8 68.5 48.3
2 raw apples 144 0.5 38.1 0.7
4 tbsp Olive oil 477 54.0 0.0 0.0
300 g Rice, 404 3.2 82.9 7.9
6 scoops Protein Powder 720 12.0 18.0 138.0
Total 4,113 calories 207.7 grams of fat 225.7 grams of carbs 335.8 grams of protein.

I also eat plenty of veggies with that + a scoop of maltodextrin after workout with my shake ( thats 47g of complex carbs ).

Body weight is sitting around 170, bf around 10% for 5`11.

Take care . FB

Update : +1 can of tuna ( I forgot about it ). So about 365 g of protein

 

[frenchbeauty]

Updated the food list.

Todays workout :

Squats 3*5 @ 215.
DB Press 3*5 @ 65 each.
Rows 3 sets to failure
Push ups 3 sets to failure

Ill keep giving all I got workout after workout

Peace

 

[frenchbeauty]

Hey guys,

I dont think I can handle squatting 3* a week anymore.. I didnt recover from Tuesdays workout and I couldnt even do a set of Squats today. Any suggestions ?

Today`s workout:

Dynamic stretch + foam roll as usual.

Squats 1*4.5 @ 215 , 2*5 @ 135
Deads 1*5 @ 245 lbs
OH press 4 4 3 @ 110 lbs
3 sets of pull ups to failure.

Peace. FB

 

[Warboss Alex]

go light for a week on all your exercises and try again. if you still find it hard to squat 3x a week then you may want to change to a different routine. you can't squat 3x a week forever.

 

[frenchbeauty]

go light for a week on all your exercises and try again. if you still find it hard to squat 3x a week then you may want to change to a different routine. you can't squat 3x a week forever.

Thanks for the input WBA
I assume light is around 70 % from previous readings.

 

[Quagmire911]

I assume light is around 70 % from previous readings.

:cheer:

 

[frenchbeauty]

Deload week.

Todays workout:

Squats 3*5 @ 135
Bench 3*5 @ 115
Inverted rows 3 sets to failure
Push ups 3 sets to failure

Diet today:

8am shake ( 50 cl milk 4 eggs 2 scoops protein ) + apple
11am chicken rice veggies
2pm shake + apple
5pm muscle milk shake ( post workout, its just that i cant carry eggs milk to the gym )
6:30pm chili pasta and green beans
9pm shake + 2 tbsp olive oil
11pm tuna + 2 tbsp olive oil
before bed : 10 pills fish oil + multivitamin + B12 vitamin for acne

Weight is at 174 :cheer: +14 since the start.

Take care. FB

 

[dmatter]

hey man glad to see your sticking to your workouts. dont worry ill catch up! pretty soon so suave will be a bunch of muscular people.