Stallion's Fitness Journal

[Quagmire911]

Congrats on another good day.

I think it would be more productive to do another training session rather than maxing out. Having said that, you could cut the rep ranges on the main exercises and really have at it. This is something Alex did with me called supercompensation. You could also max and still do the accessory work. Deliberately overtraining and then taking a week off can be a good thing, ask Effort what he wants to do with you though. But if you know you are having time off, don't be afraid to crank up the intensity and go for it.

Have a good holiday, don't be too hard on yourself with the food but eat plenty and keep up a bit of cardio!

 

[I-tallionStallion]

Thanks for the advice Quag...I'm looking into it right now.

BTW...looks like Super Squats is next on the list followed by DC hopefully...I can't friggin wait.

Also I am going to 45 lbs in my backpack on tuesday. It's going well.

 

[Quagmire911]

Thanks for the advice Quag...I'm looking into it right now.

BTW...looks like Super Squats is next on the list followed by DC hopefully...I can't friggin wait.

Also I am going to 45 lbs in my backpack on tuesday. It's going well.

Good stuff I love 20 reppers

 

[I-tallionStallion]

Monday -

Alright, i debated what i was going to do. Whether maxing or doing the reps. Although as I warmed up the squats, the same pain in my right calve came back again. You know, from when that idiot rugby trainer was telling me to keep my knees behind my feet when going deep, i now have a very weird noticeable pain there. i didn't want to max today with that calve like that. Reps still felt good and it never hurt during the sets. Just after. Ah well...I went a little easy today on squats.

Squats - 2x5 270 lbs

BB Row - 4x8 - 160 lbs - felt good, tough sets with that many reps involved


Well that's it, I'm glad this is the last time I'm squatting for awhile, i need a break before I start super squats which I am really hoping that this injury will be gone by then. I'll do some stretching this week.

 

[Quagmire911]

Have you got three tennis balls and big sock?

 

[I-tallionStallion]

I do...now spill it Quag

 

[Quagmire911]

Right, get your three tennis balls and put them in the big sock one by one. They should be in a line, not a triangle or something else. Tie a knot on the end of the sock. Make sure the balls don't have room to move about in the sock.

This is a substitute for a foam roller. I recommend you get a foam roller if you can, they are relatively cheap. I can't recommend one right now as I don't have one. Look on IA's or t-nation and you will probably find recommendations for a good one. Articles by Eric Cressey/Mike Robertson should include info on the topic.

Here is a good link explaining the basics, some more detailed stuff at the bottom:

http://stronglifts.com/soft-tissue-work-release-your-pain/

In your week off I recommend you try and do this a couple of times. Releasing knots etc is good prehab. I have done it a few times and it can be sore. If you don't have time to do your whole body next week or the inclination, then definitely use it on your calves-it should help work out that problem.

Hope it helps.

 

[I-tallionStallion]

Thanks Quag, I'm giving it a shot tonight hopefully it will help cause the pain in my calve is getting irrated easier and easier. The week off should really help. But I'll be doing some hiking one of the days so yeah we will see what happens.


Thursday -

Spread Eagle Situps - 3x8 - 150 lbs PR - I kept my back locked...its hard to know if I'm doing them completely correct but I def feel it after I'm done.

Flat DB Press Paused - 2x5 80 lbs - no PR here...should have been but I accidentally forgot what I lifted last time This was hard but nothing too difficult.

Incline Db Flys - 3x10 - PR 30 lbs - did these nice and smooth. Felt different...funny enough I wasn't sure on how high to put it and asked this pretty big dude how high he puts it, he then presumes to lecture me about putting it up and down a notch to hit ALL the angles.....*sigh*

---------------------------------
Okay, this Saturday I'm going on vacation for a week to North Carolina so I will not be on here at all. I don't want my girlfriend checking the history and seeing me going to a DJ site haha even though i really only go here for fitness. I plan to spend my week eating tons of horrible carbs, shooting fireworks, and having lots of $ex and maybe some water skiing...so you guys are going to have to argue with someone else for a week. So you all better work hard so I get back and see that everyone is getting stronger.

When I get back I'll be doing Super Squats...should be interesting to say the least. Keep lifting the heavy metal guys!!! :rockon:

 

[Quagmire911]

Have a good holiday mate!

 

[Fuglydude]

Have a good break dude. You deserve it. When you get back to deadlifting I'm gonna suggest you use barefoot/socks just like you're doing for your squats. I bet this will probably help your your DL.

Oh, and your DL is more than likely better than mine now...I think my max right now is only like 420-ish... but I'm also under 165 lbs. ;-) Anyways man... good luck and enjoy your vacation.

 

[I-tallionStallion]

Back in Black

Well vacation is over... The menu of my vacation consisted of:

Pancakes, ring dings, hershey kisses, doritos, Sangria, Soco and lime, fried twinkies, fried icecream, rum, bacon, BK burgers, MC burgers, Wendy's Burgers, Large cokes, plenty of gatorade, mashed potatoes, a cinnabon, ice coffees, large italian pasta dishes with veal (Yes i am a bastard), burritos, philly-cheese-steaks, Too many fries to count, angelfood cake, apple cobbler, macaroni & cheese, fried chicken, biscuits, quizonos subs, subway subs, chicken nuggets...and then entered a buffet with my gf's family while they watched and laughed as I stuffed my face with everything that is unholy.

I kept up my disgusting diet for 7 days. I HATED THE LAST FEW! It's not that I feel guilty, it's just that it isn't as good as I thought it would be. I seemed to have exceeded this food boundary where cheating isn't something I want to do...instead I rather eat healthy because it's more enjoyable...strange eh? Personally I can't wait to get back into the flow of things....seriously...junk food sucks!

I went to North Carolina and I got to say people down south are a lot nicer than the freaks up north where I live haha. Well, to your face at least. I took the ferry from Lewe's to Capemay and spent a couple nights at Wildwood with my hot gf heh and you can fill in the rest...

End of dumb blog

---------------------------------------

Alright I got to say I missed the board somewhat and I'm ready to rock with my Super Squats and Milk Log. Seems some of you have improved, some are you are pissed as usual (Quag...lmao), and some are just starting out. Which is good news.

New Diet: I am now adding 16 cups of milk

Meal 1- 3 scoops whey, 4eggs, 2bananas + 2-4 cups milk
Meal 2- 8oz beef 6oz brown rice, salad + 2-4 cups milk
Meal 3- Shake- 3 scoops whey, 4eggs, 2bananas + 2-4 cups milk
Meal 4- 8oz steak + a1 + salad + 2 servings olive oil + 2-4 cups milk
Meal 5- Shake- 3scoops whey, 4eggs, 8fish oil pills, 3serv of olive oil
Meal 6- 8oz chicken or tuna, 8 fish oil pills, 3serv olive oil, salad

Multivitamin
Creatine cycle starts again (6 grams a day)
1500 mg of green tea pills

Cardio: walking 45-60 minutes on workout days, weighted backing on off days for 20 minutes....cardio 6 days a week

Workout -- Super Squats

Next 6 weeks ---- 3x a week

Squat 1x20
DB Pullover- 1x20
3x Superset
Max Dips
Max Pullups
Max Decline Situps

I'm ready to kick ass!

 

[I-tallionStallion]

Have a good break dude. You deserve it. When you get back to deadlifting I'm gonna suggest you use barefoot/socks just like you're doing for your squats. I bet this will probably help your your DL.

Oh, and your DL is more than likely better than mine now...I think my max right now is only like 420-ish... but I'm also under 165 lbs. ;-) Anyways man... good luck and enjoy your vacation.

Thanks fugly...I am not going to do it in socks as it fvcks up my concentration for some odd reason. You have great numbers for your weight, I've got like 50 lbs on you haha.

 

[JohnnyIrish]

Sounds like a good time was had. Welcome back buddy.

 

[Quagmire911]

Back in black-good song.

Are you saying that I am a drunk or angry? The answer is I am an angry drunk

Good to see you back, looks like you had some fun. I know what you mean with the junk food. Whenever I crave it I just pig out on it (like the last few weeks-oops) and it gets to the stage where I don't want it anymore. Unfortunately I usually put on a few lbs in the process

Btw, is that creatine monohydrate or ethyle ester? And are you on zinc and magnesium?

And I hope to f******* god that those squats are varied intensity. I do enjoy a set of 20, but three times a week at full intensity...f*** that :nervous:

Good luck!

Ps-I hope you digest milk well. If not you could consider a digestion supp with lactase in it, such as:

http://www.nowfoods.com/index.php?action=itemdetail&item_id=11553

 

[I-tallionStallion]

ACDC rocks :rockon:

I pigged out majorly haha although i don't think I got too fat from it, maybe a pound

I'm using ethyle ester (CEE). And i take Centrum multivitamins and they have zinc and magnesium.

As far as I know there is no varied intensity. And I must add 5 pounds each time...which is LAME! It's going to be really intense...I'm not looking forward to it but I'm going to give it my all.

So far so good with the half gallon of milk today...I guess we will see. Thanks for the link you angry drunk!

---------------

AHHHH! Super Squats has got to be one of the most intense routines I've ever done. Needless to say I stumbled out the gym today sore and in pain

MONDAY-

1x20 Squats --1x17F 185 lbs - yeah....a little too much weight :cuss: :cuss: couldn't get up on the 18th rep

DB Pullovers
1x20 - 30 lbs - felt good...pretty tough but not horrible.

Super set 3x ==all were to failure

Dips /bw\
1x4 1x7 1x6

Pullups /bw\
1x3 1x4 1x3

Decline situps /bw\
1x23 1x29 1x30

I am not looking forward to six weeks of this but I'm not giving up. That's for sure! Til thursday....:yawn:

 

[Quagmire911]

couldn't get up on the 18th rep

It's ok...

http://www.youtube.com/watch?v=dFuuHPkORsA



How much zinc and magnesium is in the multi? And be wary, Simon made a post in Johhny's thread stating that the types of zinc and magnesium in a multi are s***.

I have also read some articles over the weekend that have said ethyl ester is s***. Still doing some reading though.

And how strange. My best 20 repper was 185-190 for 20 I believe, why can't I squat 300+

Good luck with the routine, I pity you...(not)

 

[HandyAndy]

Nice BB Row

 

[I-tallionStallion]

ha......ha........ha...your so funny :roll eyes:

Thanks for the link lol I did enjoy tho

well it was my first day back so don't get to excited there chum, plus I have a slight sore throat so maybe my CNS is off

Zinc is 11mg
magneseum was at 100mg

Well EFFORT told me to take it...and mono in NoExplode does some fvcked up $hit to my stomach and makes for some weird bathroom visits. Want to know the details??? I didn't think so.

 

[I-tallionStallion]

Nice BB Row

Thanks.

 

[jahidi]

hahaha Quag... it's too bad Stallion can't last longer at his age, but then again I can't knock on the monster with the 400+ deadlift.

Anyway it's nice to see you back lifting the heavy metal as you like to say. Hope you had a good holiday.