I-tallionStallion
Master Don Juan
why don't you do just decline weighted situps or crunches...they have worked my core excellently. The roman chair crunch is just silly.
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JohnnyIrish's Diet/Workout Log
- Thread starter JohnnyIrish
- Start date
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Quagmire911
Master Don Juan
Congrats on the PR's.
Right for the squat issue. I hope you have been doing those stretches and mobility exercises, they will get you where you want to be.
Post up that video if you can, if it is at a better angle it will help in determining where your arch fails. I'd reckon starting with the box at 1 inch above parallel would be a good idea, I think this is what Louie Simmons recommends. Of course it may have to be higher depending on your circumstances.
Here is the article:
http://www.ironaddicts.com/forums/showthread.php?t=3395
There is a hell of a lot in there. Read it over a couple of times before giving it a shot and then read it some more. You'll probably have some questions regarding it. The only thing I would say is you don't need to "set up wide" like he says in the article, but you can go a bit wider if you want.
Try and get a video of you doing those. And don't worry it will work out eventually!
Right for the squat issue. I hope you have been doing those stretches and mobility exercises, they will get you where you want to be.
Post up that video if you can, if it is at a better angle it will help in determining where your arch fails. I'd reckon starting with the box at 1 inch above parallel would be a good idea, I think this is what Louie Simmons recommends. Of course it may have to be higher depending on your circumstances.
Here is the article:
http://www.ironaddicts.com/forums/showthread.php?t=3395
There is a hell of a lot in there. Read it over a couple of times before giving it a shot and then read it some more. You'll probably have some questions regarding it. The only thing I would say is you don't need to "set up wide" like he says in the article, but you can go a bit wider if you want.
Try and get a video of you doing those. And don't worry it will work out eventually!
JohnnyIrish
Master Don Juan
I got home from work yesterday and I felt exhausted again.. I don't get it. I got more sleep the normal last night (as I've been needing it) and my diet is the same. In any event I I got home and took a 2 hour nap, and put off my Friday workout till this morning.
I felt funny since this past Monday when I strained to get that squat I did.. could I have overloaded my cns and thats why I have energy issues?
Today:
Deadlift: 2x5 PR
bar x 10
85 x 6
105 x 2
155 x 1
185 x 1
205 x 5
205 x 5
/\ Sweet! I broke 200 lbs today.
My form wasn't ideal however.. I think I was using my back more then my legs. I'll work on that. Funny thing is I think I might have been able to put more weight on the bar.. Also to note, I lifted in my socks using the alternate grip. I'll do this exclusively from now on with deads.
Leg press: 2x10 PR
240 x 12
240 x 12
/\ As with squats when I go down low even on the sled I round my lower back. As such I'm now not going much below parallel with the sled (so I don't round my back).
Chins:4 sets PR
3
3
3
3
/\ Nice increase here.
Hammer curls: 3 x 8 PR
30x8
30x8
30x9
/\ I was able to get a few more reps.
Calf Raises: PR
50 x 10
90 x 6
120 x 2
150 x 13
150 x 13
150 x 14
/\ Didn't burn as bad as previous weeks.. tells me I can push harder. I also gained more reps this week.
After workout stretches:
supermans: 4 reps, each rep held for 12+ seconds
squat stretches: 10 reps, each held for 5 seconds at the bottom
Hamstring stretches (good morning stretches): 4 reps each held for 30 seconds
Note: I realize after the fact I didn't do the stretches the proper number of sets/seconds held.. I'll correct that next time.
I felt funny since this past Monday when I strained to get that squat I did.. could I have overloaded my cns and thats why I have energy issues?
Today:
Deadlift: 2x5 PR
bar x 10
85 x 6
105 x 2
155 x 1
185 x 1
205 x 5
205 x 5
/\ Sweet! I broke 200 lbs today.
My form wasn't ideal however.. I think I was using my back more then my legs. I'll work on that. Funny thing is I think I might have been able to put more weight on the bar.. Also to note, I lifted in my socks using the alternate grip. I'll do this exclusively from now on with deads.Leg press: 2x10 PR
240 x 12
240 x 12
/\ As with squats when I go down low even on the sled I round my lower back. As such I'm now not going much below parallel with the sled (so I don't round my back).
Chins:4 sets PR
3
3
3
3
/\ Nice increase here.
Hammer curls: 3 x 8 PR
30x8
30x8
30x9
/\ I was able to get a few more reps.
Calf Raises: PR
50 x 10
90 x 6
120 x 2
150 x 13
150 x 13
150 x 14
/\ Didn't burn as bad as previous weeks.. tells me I can push harder. I also gained more reps this week.
After workout stretches:
supermans: 4 reps, each rep held for 12+ seconds
squat stretches: 10 reps, each held for 5 seconds at the bottom
Hamstring stretches (good morning stretches): 4 reps each held for 30 seconds
Note: I realize after the fact I didn't do the stretches the proper number of sets/seconds held.. I'll correct that next time.
Quagmire911
Master Don Juan
Congrats on the deads.
The squats could certainly have hampered your CNS. You could just have been having an off day as well. Don't worry about it unless your numbers stop going up. Heavy training will take its toll. How long have you been on this program now?
The squats could certainly have hampered your CNS. You could just have been having an off day as well. Don't worry about it unless your numbers stop going up. Heavy training will take its toll. How long have you been on this program now?
JohnnyIrish
Master Don Juan
3 weeks so far.. today is the start of my 4th week. I ate my normal meal plus my protein shake before my workout today and I felt like I had more energy. I think I just need to ear more carbs before working out (ha.. that and better quality sleep).Quagmire911 said:
I got distracted and didn't read up on the stretches but I will.
Question.. they seem to work my back pretty well too. If my back is sore is it still ok to do them? (supermans, squat stretches? I'm thinking the goodmorning stretches would be as long as my glutes aren't hurting.. right?)
ItallionStallion: Thanks for the decline weighted situps recommendation. I tried the decline sit ups today and dig em.
Anywho the numbers today were decent.
Yesterday:
45min fasted* treadmill cardio, spd3, incline 4
* had a handful of baby carrots prior to cardio
Today:
Incline bench press (barbell) 3x5: PR
bar x 10
75 x 6
115 x 5
115 x 5
125 x 5
/\ My right elbow joint was starting to hurt with this. Its never done that before. It doesn't hurt now however.
Dumbell bench press 4x8: PR
90 x 8
90 x 8
90 x 8
90 x 8
Dumbell shoulder press 3x8:
50 x 8
50 x 8
50 x 8
/\ though I made gains here but I was looking at the wrong thing on my sheet.. no sweat though.
Tricep pushdown 3x10:PR
42.5 x 10
35 x 10
35 x 10
/\ Tough.. also could have done the form better.
Decline weighted situps 3x10: (new exercise no pr)
30 x 10
40 x 10
40 x 10
/\ I held a barbell to my chest for the weight. I liked today so I'll stick with em for awhile.
Last edited:
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I-tallionStallion
Master Don Juan
Good workout, nothing like PR's
Quagmire911
Master Don Juan
For the stretches:
If training has made your back sore/stiff then the stretches will be beneficial and good active recovery. If the stretches are making your back sore then you won't be doing them right, although that isn't very likely. A few of them require good glute activation so make sure you are utilizing your ass correctly. It is very hard to injure yourself stretching, it only really happens if you do it too hard but I have never seen anyone do it.
Congrats on the PR's, don't worry about feeling tireder as long as you are progressing. As the cycle progresses you are likely to feel more run down, but it shouldn't be anything terrible.
What supplements are you taking? I can recommend a few that might help a bit. Warboss used to say his supp regime made him less rundown, and I would probably agree having trained on and off his recommendations.
Keep it up.
Ps-Have you tried out any box squats yet?
If training has made your back sore/stiff then the stretches will be beneficial and good active recovery. If the stretches are making your back sore then you won't be doing them right, although that isn't very likely. A few of them require good glute activation so make sure you are utilizing your ass correctly. It is very hard to injure yourself stretching, it only really happens if you do it too hard but I have never seen anyone do it.
Congrats on the PR's, don't worry about feeling tireder as long as you are progressing. As the cycle progresses you are likely to feel more run down, but it shouldn't be anything terrible.
What supplements are you taking? I can recommend a few that might help a bit. Warboss used to say his supp regime made him less rundown, and I would probably agree having trained on and off his recommendations.
Keep it up.
Ps-Have you tried out any box squats yet?
JohnnyIrish
Master Don Juan
Thanks Itallionstallion.
Today:
45min fasted* treadmill cardio, spd3, incline 4
* had a handful of baby carrots prior to cardio
Today:
45min fasted* treadmill cardio, spd3, incline 4
* had a handful of baby carrots prior to cardio
I-tallionStallion
Master Don Juan
Haha thats pretty funny, just noticed your from NJ...cool. Northern part I'm guessing?
JohnnyIrish
Master Don Juan
Quagmire911 said:
Ahh.. didn't see this reply earlier.
Stronglifts doesn't give a lot of specifics as to the stretches such as reps, and how long to hold.. (so I probabily was doing them wrong)
Do the Supermans from this page look ok? Also how many reps do ya recomend?
I assume what they mean to do with the squat stretches is to hold that position for up to 30 seconds and that constitutes a rep.. so how many reps of these do you recomend?
I think I got the hamstring stretches.. they are like goodmorning stretches pretty much (and you explained these already to me).
As for my suppliments:
I take 2 GNC Mega Mens vitamins a day (one after breakfast and one later in the day after a meal).
Whey concentrate protein
Calcium casin protein
fishoil caps (10/day so far, 5 after breakfast and 5 later on after a meal)
Reading some advice from itallionstallion in another thread here I just bought some:
Amylocel (Waxy Maize Starch)
I'll take this post workout and possibly preworkout for an extra energy boost. I'll have to test it out. It beats having to buy banannas every other day for pwo shake (I'm lazy).
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Quagmire911
Master Don Juan
Don't have a lot of time at the moment so this will be quick:
Supermans do something like 2x10.
Squat stretches hold the postion for 15-20s and repeat 2-3 times.
Remember the mobility drills thread I posted, I find those really useful and my flexibility is coming on well on those alone.
I'll recommend some other supps another day, if you can spare the extra $$$. Stuff like vitamin c and e, b-vitamins, green tea, ZMA...more on that another time. Remind me.
Supermans do something like 2x10.
Squat stretches hold the postion for 15-20s and repeat 2-3 times.
Remember the mobility drills thread I posted, I find those really useful and my flexibility is coming on well on those alone.
I'll recommend some other supps another day, if you can spare the extra $$$. Stuff like vitamin c and e, b-vitamins, green tea, ZMA...more on that another time. Remind me.
JohnnyIrish
Master Don Juan
Quagmire: The vitamins I take from GNC should have all that good stuff and they are time release. I also unfortunately can't drink green tea or anything with caffeine as my stomach doesn't react well to it. However if anything else comes to mind I'm open to suggestions.
Today
Squat (BOX) 2x5: No PR new exercise
bar x 10
85 x 6
115 x 6
145 x 1
195 x 4 (failed)
185 x 5
/\ So I thought box squats would be easier then atg squats.. yeah not so much. I found them about the same in difficulty. In fact that last rep was hard as hell. lol As for form I aimed for one inch just below parallel for the 'box'. I'll read up more on form so as to make sure I was doing them right.. my knees were feeling a good amount of pressure when doing those.
Pullthroughs 3 x 10: PR
50 x 10
50 x 10
50 x 12
/\ This works my lower back good. I'll up the reps next week.
Chest supported Row 4 x 6: PR
bar x 8
20 x 4
70 x 6
65 x 6
65 x 6
65 x 6
/\ Felt about right.
Hammer curls 3 x 8 PR
30 x 9
30 x 9
30 x 8 (fail)
/\ So close. I gained a rep with my left hand this week.
Calf Raises 3 x 15: PR
50 x 10
90 x 6
110 x 1
150 x 15
150 x 15
150 x 15
/\ Deep burn.. but it went away after a few minutes.
Post workout stretches
Supermans: 2x10 - held for 3 seconds
Squat stretches: 3 reps held for 20 seconds
Hamstring stretches: 4 reps held for 30 seconds each
I jumped around with the stretches. I did a set of supermans, then hamstring stretching, then squat stretches then back to hamstring stretching.. (you get the idea).
Today
Squat (BOX) 2x5: No PR new exercise
bar x 10
85 x 6
115 x 6
145 x 1
195 x 4 (failed)
185 x 5
/\ So I thought box squats would be easier then atg squats.. yeah not so much. I found them about the same in difficulty. In fact that last rep was hard as hell. lol As for form I aimed for one inch just below parallel for the 'box'. I'll read up more on form so as to make sure I was doing them right.. my knees were feeling a good amount of pressure when doing those.
Pullthroughs 3 x 10: PR
50 x 10
50 x 10
50 x 12
/\ This works my lower back good. I'll up the reps next week.
Chest supported Row 4 x 6: PR
bar x 8
20 x 4
70 x 6
65 x 6
65 x 6
65 x 6
/\ Felt about right.
Hammer curls 3 x 8 PR
30 x 9
30 x 9
30 x 8 (fail)
/\ So close. I gained a rep with my left hand this week.
Calf Raises 3 x 15: PR
50 x 10
90 x 6
110 x 1
150 x 15
150 x 15
150 x 15
/\ Deep burn.. but it went away after a few minutes.
Post workout stretches
Supermans: 2x10 - held for 3 seconds
Squat stretches: 3 reps held for 20 seconds
Hamstring stretches: 4 reps held for 30 seconds each
I jumped around with the stretches. I did a set of supermans, then hamstring stretching, then squat stretches then back to hamstring stretching.. (you get the idea).
Quagmire911
Master Don Juan
Best thing to do- get a video of the box squats. Videos are everything when training alone. If it is causing your knee to have issues something isn't right.
As for supps, I'll PM you.
Keep it up my man, great to see your dedication in lifting paying dividends.
As for supps, I'll PM you.
Keep it up my man, great to see your dedication in lifting paying dividends.
JohnnyIrish
Master Don Juan
Thanks Quagmire. I'll try to get a video tomorrow.. hopefully it won't suck like the last few video's I've gotten from people standing around.
Question:
The squat stretches.. Your supposed to use your elbo's to support the pressure on the knees in that position right? If not then it feels like it puts a lot of pressure on the knees.. is that right/ok?
Today:
45min fasted treadmill cardio, spd3, incline 4
*no pre cardio small snack today.
Friday:
Barbell Bench press: 3x5 PR
bar x 10
75 x 6
105 x 1
140 x 5
140 x 5
140 x 5
/\ I tried using the arch again. I did much better this time. At least it felt much better/less awkward. Lifting the weight was still hard as hell.
Incline Dumbbell bench press: 4 x 8 PR
80 x 10
80 x 10
80 x 10
80 x 10
/\ Adding reps this week, may add more reps next week or if I'm ambition just up the weight.
Dumbbell shoulder press: 3 x 8 PR
50 x 9
50 x 9
50 x 8.5 (failed)
/\ Raising reps so I can up the weight later.
Skill crushers: 3 x 10
50 x 10
50 x 10
50 x 10
/\ Felt about right.. Last rep almost failed but didn't.
Decline weighted situps 3x10: PR
40 x 12
40 x 12
40 x 12
/\ I held a barbell to my chest for the weight. Last rep had me red as a tomato.. but I got it done.
Question:
The squat stretches.. Your supposed to use your elbo's to support the pressure on the knees in that position right? If not then it feels like it puts a lot of pressure on the knees.. is that right/ok?
Today:
45min fasted treadmill cardio, spd3, incline 4
*no pre cardio small snack today.
Friday:
Barbell Bench press: 3x5 PR
bar x 10
75 x 6
105 x 1
140 x 5
140 x 5
140 x 5
/\ I tried using the arch again. I did much better this time. At least it felt much better/less awkward. Lifting the weight was still hard as hell.
Incline Dumbbell bench press: 4 x 8 PR
80 x 10
80 x 10
80 x 10
80 x 10
/\ Adding reps this week, may add more reps next week or if I'm ambition just up the weight.
Dumbbell shoulder press: 3 x 8 PR
50 x 9
50 x 9
50 x 8.5 (failed)
/\ Raising reps so I can up the weight later.
Skill crushers: 3 x 10
50 x 10
50 x 10
50 x 10
/\ Felt about right.. Last rep almost failed but didn't.
Decline weighted situps 3x10: PR
40 x 12
40 x 12
40 x 12
/\ I held a barbell to my chest for the weight. Last rep had me red as a tomato.. but I got it done.
JohnnyIrish
Master Don Juan
My diet:
(some days vary time wise but this is pretty accurate for most days):
9am: shake - 4 organic high omega3 eggs, fiber powder, an apple, 1 scoop whey, 1 scoop casin (76g protein)
After the shake I take 5 fish oil caps followed by one of my gnc mega men's multi vitamins.
snack- handful of almonds
noon - beef/chicken (I eat out with my coworkers but no fast food (minus quiznos). I always get beef or chicken and exchange fries for veggies.. I usually eat some carbs here in the form of bread for the beef or chicken I eat) Not sure on an exact protein number here..
3pm: Shake+ greenbeans or broccoli - 4 organic high omega3 eggs, fiber powder, 1/4 cup oats, 1 scoop whey, 1 scoop casin (76g protein)
I take my other gnc gnc mega men's multi after my 3pm meal
6pm: Beef + greenbeans or broccoli - I precook my beef into 12 meals at a time. Each with 50+ grams of protein. Great advice from you guys on this forum.
9pm: Chicken + greenbeans or broccoli - I also cook chicken in my crock pot, 4 breasts at a time. The ones I don't eat I freeze in ziplock bags and eat later in the week. I think when I did the math here I got like 50+grams of protein.
Before bed: I take 5 more fish oil caps
Total:This puts me somewhere around 252g
..and If I guess I get about 50g protein from my lunch meal then I'd get around 305g protein/day (not including my almond snacks).
I currently weigh about 162lbs. So the target of 324g protein/day well.. I'm close.
(some days vary time wise but this is pretty accurate for most days):
9am: shake - 4 organic high omega3 eggs, fiber powder, an apple, 1 scoop whey, 1 scoop casin (76g protein)
After the shake I take 5 fish oil caps followed by one of my gnc mega men's multi vitamins.
snack- handful of almonds
noon - beef/chicken (I eat out with my coworkers but no fast food (minus quiznos). I always get beef or chicken and exchange fries for veggies.. I usually eat some carbs here in the form of bread for the beef or chicken I eat) Not sure on an exact protein number here..
3pm: Shake+ greenbeans or broccoli - 4 organic high omega3 eggs, fiber powder, 1/4 cup oats, 1 scoop whey, 1 scoop casin (76g protein)
I take my other gnc gnc mega men's multi after my 3pm meal
6pm: Beef + greenbeans or broccoli - I precook my beef into 12 meals at a time. Each with 50+ grams of protein. Great advice from you guys on this forum.
9pm: Chicken + greenbeans or broccoli - I also cook chicken in my crock pot, 4 breasts at a time. The ones I don't eat I freeze in ziplock bags and eat later in the week. I think when I did the math here I got like 50+grams of protein.
Before bed: I take 5 more fish oil caps
Total:This puts me somewhere around 252g
..and If I guess I get about 50g protein from my lunch meal then I'd get around 305g protein/day (not including my almond snacks).
I currently weigh about 162lbs. So the target of 324g protein/day well.. I'm close.
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Quagmire911
Master Don Juan
Diet looks great and your pics tell the story. Don't worry about that 20g or so btw...
As for the squat stretch I don't really see how it could be causing your knee problems. It is basically holding an unweighted squat. I would be gentler with the stretch or just not bother with it if it is causing you problems.
Let see some more PR's!
As for the squat stretch I don't really see how it could be causing your knee problems. It is basically holding an unweighted squat. I would be gentler with the stretch or just not bother with it if it is causing you problems.
Let see some more PR's!
JohnnyIrish
Master Don Juan
Effort: Hey man, I'll do the math.. and get back to ya tomorrow about. Thanks.
Quagmire: Thanks bro. I tried the squat stretches today and well.. weird it didn't really bother me.
Note: I got my order of I got my order of Amylocel (Waxy Maize Starch) today. I added a scoop in my pre and a scoop in my post workout shake today..
OMG! Did you ever play the sims? Remember when a sim drank some expresso?!? (if not then picture what happens to a little kid when hes never had sugar before and you give him a whole candy bars to eat). Yeah that was me today at the gym.. I had loads more energy! HAHA I'd say the 'buzz' wore off around half the workout however my energy level was still higher then normal for the entirety of it all. PR's followed..
Today:
Squat (BOX) 2x5: PR
bar x 10
85 x 6
115 x 6
145 x 1
195 x 5
205 x 5
/\ Ok.. so last week this felt difficult, awkward and hard.. not at all this week. This week I smoked the 195 (video of that below) and the 206 following I probably could have added more weight to..
Pullthroughs 3 x 10: PR
57.5 x 10
57.5 x 10
57.5 x 10
/\ I didn't add reps I just upped the weight and kept the same reps. Had no problem with this.
Chest supported Row 4 x 6: PR
bar x 8
25 x 4
50x 1
75 x 6
75 x 6
70 x 6
70 x 6
/\ Made nice gains here.. about half way through I felt like fatigue was finally starting to make its appearance, I'd guess this was about when my Waxy Maize Starch buzz was coming down from its peak.
Hammer curls 3 x 8 PR
35 x 6
35 x 6
30 x 7 (fail)
/\ Ok.. I got ****y from my previous results so I just upped the weight instead of reps.
Calf Raises 3 x 15: PR
50 x 10
90 x 6
130 x 1
160 x 15
160 x 15
160 x 15
/\ Deep burn.. had to wait like 5 min to do the last set (when muscle fatigue went away).
Stretches:
supermans: 2x10 reps, each rep held for 3 seconds
squat stretches: 3 reps, each held for 25 seconds at the bottom
Hamstring stretches (good morning stretches): 4 reps each held for 30 seconds
Ok first I realize I didn't write down that I did these stretches the past two times I went to the gym.. well I did and have been.. and I'm too lazy right now to change them so now you know.
New Videos:
Today's Box Squat form check
ATG squat form check (april 14th) - This one isn't kinda sucks.. but you can see at least 1 rep showing my back arches at the bottom.
Closing thoughts:
1) Will my body get use to that amt of of carbs and I won't get as big of an energy response?
2) Is it too many carbs?? (total today was 76g carbs from the Waxy Maize Starch alone). That is will it add to fat?
3) Is spiking my insulin levels like this before and after my workout ok long term?
only time will tell if this 'boost' will continue and be healthy.. (anything that had this much of an effect on my workout I'm skeptical about lol)
Quagmire: Thanks bro. I tried the squat stretches today and well.. weird it didn't really bother me.
Note: I got my order of I got my order of Amylocel (Waxy Maize Starch) today. I added a scoop in my pre and a scoop in my post workout shake today..
OMG! Did you ever play the sims? Remember when a sim drank some expresso?!? (if not then picture what happens to a little kid when hes never had sugar before and you give him a whole candy bars to eat). Yeah that was me today at the gym.. I had loads more energy! HAHA I'd say the 'buzz' wore off around half the workout however my energy level was still higher then normal for the entirety of it all. PR's followed..
Today:
Squat (BOX) 2x5: PR
bar x 10
85 x 6
115 x 6
145 x 1
195 x 5
205 x 5
/\ Ok.. so last week this felt difficult, awkward and hard.. not at all this week. This week I smoked the 195 (video of that below) and the 206 following I probably could have added more weight to..
Pullthroughs 3 x 10: PR
57.5 x 10
57.5 x 10
57.5 x 10
/\ I didn't add reps I just upped the weight and kept the same reps. Had no problem with this.
Chest supported Row 4 x 6: PR
bar x 8
25 x 4
50x 1
75 x 6
75 x 6
70 x 6
70 x 6
/\ Made nice gains here.. about half way through I felt like fatigue was finally starting to make its appearance, I'd guess this was about when my Waxy Maize Starch buzz was coming down from its peak.
Hammer curls 3 x 8 PR
35 x 6
35 x 6
30 x 7 (fail)
/\ Ok.. I got ****y from my previous results so I just upped the weight instead of reps.
Calf Raises 3 x 15: PR
50 x 10
90 x 6
130 x 1
160 x 15
160 x 15
160 x 15
/\ Deep burn.. had to wait like 5 min to do the last set (when muscle fatigue went away).
Stretches:
supermans: 2x10 reps, each rep held for 3 seconds
squat stretches: 3 reps, each held for 25 seconds at the bottom
Hamstring stretches (good morning stretches): 4 reps each held for 30 seconds
Ok first I realize I didn't write down that I did these stretches the past two times I went to the gym.. well I did and have been.. and I'm too lazy right now to change them so now you know.
New Videos:
Today's Box Squat form check
ATG squat form check (april 14th) - This one isn't kinda sucks.. but you can see at least 1 rep showing my back arches at the bottom.
Closing thoughts:
1) Will my body get use to that amt of of carbs and I won't get as big of an energy response?
2) Is it too many carbs?? (total today was 76g carbs from the Waxy Maize Starch alone). That is will it add to fat?
3) Is spiking my insulin levels like this before and after my workout ok long term?
only time will tell if this 'boost' will continue and be healthy.. (anything that had this much of an effect on my workout I'm skeptical about lol)
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Quagmire911
Master Don Juan
What is this 150, 160 stuff??? Is it because you are not including bar weight in that sentence but in your numbers? It is confusing! If so use the total weight bar included in every reference to your numbers!
On the box squat: I thought it looked fine for your purposes. By that I mean you are using the box to hit a certain height so you don't need to sit way back or anything. Over the next few weeks lower the box gradually whilst monitoring your arch. From the squat video it looks like you are close to ass to grass without problems so the process should go pretty quickly. Remember though that the lower you are the less weight you will effectively be able to squat, so keep that in mind. You seem to have easy access to a camera so there is no better way of monitoring the situation than videoing yourself. You made it look easy btw.
I see you have positioned yourself in front of the pool, are you spying on the ladies ??? (Or guys :nervous: ).
I'll let the master answer your diet questions, I have no experience with waxy maize.
Keep up the good work. When are you next deadlifting
On the box squat: I thought it looked fine for your purposes. By that I mean you are using the box to hit a certain height so you don't need to sit way back or anything. Over the next few weeks lower the box gradually whilst monitoring your arch. From the squat video it looks like you are close to ass to grass without problems so the process should go pretty quickly. Remember though that the lower you are the less weight you will effectively be able to squat, so keep that in mind. You seem to have easy access to a camera so there is no better way of monitoring the situation than videoing yourself. You made it look easy btw.
I see you have positioned yourself in front of the pool, are you spying on the ladies
??? (Or guys :nervous: ).I'll let the master answer your diet questions, I have no experience with waxy maize.
Keep up the good work. When are you next deadlifting
JohnnyIrish
Master Don Juan
Quagmire: Human error, Thanks Quag. (I corrected it). Also thanks for the boxsquat info.. I didn't realize I should lower it. As for the ladies in the pool. Ya know.. I haven't seen many hot ones in there (minus the teen lifeguards). However fortunately my gym has nice eye candy just about everywhere else ya look.
Effort: As for those carbs/fats numbers.. Honestly I don't have the drive right now to research it all. (I mean how much really is a cup of brocolli (do they consider that if you mushed it all down packed or just as it will fit on its own)? Do I count the fats in beef if I don't eat all the fat? ) It all comes down to I'm tired and don't feel like doing it..
Question for ya effort. At a glance does my diet look ok to you? Would you change something? (yeah.. I know you don't have the numbers.. but at a glance with what you know does it look like its on point or needs adjusting?)
Yesterday:
Fasted HIIT on elliptical, 4min warm up, 1min on 1min off (8 intervals)
Stretches:
supermans: 2x10 reps, each rep held for 3 seconds
squat stretches: 3 reps, each held for 25 seconds at the bottom
Hamstring stretches (good morning stretches): 4 reps each held for 30 seconds
Today:
Note: I added a scoop of waxymaize again as my pre+post workout shakes. I noticed it helping with energy levels. I did mix it preworkout wiht some eggs.. and I think I noticed it not effecting me as much (because the eggs slowed down the digestion/absorption). I'll try it again this Friday with out the eggs.
Barbell Bench press: 3x5 PR
bar x 10
75 x 6
105 x 1
145 x 5
145 x 5
145 x 5
/\ I notice I get sloppy when I get a lot of weight on the bar with my form. When I focus on it I do better but I wonder if thats normal with weights near your max?
Incline Dumbbell bench press: 4 x 8 PR
90 x 8
90 x 8
90 x 8
90 x 8
/\ Added weight this time and was able to pull it off.
Dumbbell shoulder press: 3 x 8 PR
50 x 10
50 x 10
50 x 9 (failed)
/\ Gained 3 more reps this time.
Skill crushers: 3 x 10 PR
50 x 12
50 x 12
50 x 12
/\ Was able to add 6 reps this time. Next time I'll probably add weight.
Decline weighted situps 3x10: PR
45 x 10
45 x 10
45 x 10
/\ Added another 5lbs and damn did/do my abs hurt! You weren't kidding itallionstallion.. decline weighted situps work abs great!
Stretches:
supermans: 2x10 reps, each rep held for 3 seconds
squat stretches: 3 reps, each held for 25 seconds at the bottom
Hamstring stretches (good morning stretches): 4 reps each held for 30 seconds
As for the ladies in the pool. Ya know.. I haven't seen many hot ones in there (minus the teen lifeguards). However fortunately my gym has nice eye candy just about everywhere else ya look. Effort: As for those carbs/fats numbers.. Honestly I don't have the drive right now to research it all. (I mean how much really is a cup of brocolli (do they consider that if you mushed it all down packed or just as it will fit on its own)? Do I count the fats in beef if I don't eat all the fat? ) It all comes down to I'm tired and don't feel like doing it..
Question for ya effort. At a glance does my diet look ok to you? Would you change something? (yeah.. I know you don't have the numbers.. but at a glance with what you know does it look like its on point or needs adjusting?)
Yesterday:
Fasted HIIT on elliptical, 4min warm up, 1min on 1min off (8 intervals)
Stretches:
supermans: 2x10 reps, each rep held for 3 seconds
squat stretches: 3 reps, each held for 25 seconds at the bottom
Hamstring stretches (good morning stretches): 4 reps each held for 30 seconds
Today:
Note: I added a scoop of waxymaize again as my pre+post workout shakes. I noticed it helping with energy levels. I did mix it preworkout wiht some eggs.. and I think I noticed it not effecting me as much (because the eggs slowed down the digestion/absorption). I'll try it again this Friday with out the eggs.
Barbell Bench press: 3x5 PR
bar x 10
75 x 6
105 x 1
145 x 5
145 x 5
145 x 5
/\ I notice I get sloppy when I get a lot of weight on the bar with my form. When I focus on it I do better but I wonder if thats normal with weights near your max?
Incline Dumbbell bench press: 4 x 8 PR
90 x 8
90 x 8
90 x 8
90 x 8
/\ Added weight this time and was able to pull it off.
Dumbbell shoulder press: 3 x 8 PR
50 x 10
50 x 10
50 x 9 (failed)
/\ Gained 3 more reps this time.
Skill crushers: 3 x 10 PR
50 x 12
50 x 12
50 x 12
/\ Was able to add 6 reps this time. Next time I'll probably add weight.
Decline weighted situps 3x10: PR
45 x 10
45 x 10
45 x 10
/\ Added another 5lbs and damn did/do my abs hurt! You weren't kidding itallionstallion.. decline weighted situps work abs great!
Stretches:
supermans: 2x10 reps, each rep held for 3 seconds
squat stretches: 3 reps, each held for 25 seconds at the bottom
Hamstring stretches (good morning stretches): 4 reps each held for 30 seconds
"I just moved here from Florida."
That sentence contains at least five follow-up questions she WANTS you to ask. Where in Florida? What brought you here? How long have you been in the area? What do you miss? How does it compare to here?
She handed them to you on a silver platter. And you said, "Oh cool. I come here every week. I love this band. Ummm... pretty crowded tonight."
She smiled politely. Nodded. And never texted you back.
I was that guy for years. Talking too much. Listening too little. Panicking about my next sentence while she was literally feeding me the answers.
Then I found 22 rules that fixed the whole thing. Rule number one: shut up and listen. She'll tell you exactly what to say.