Victor's Lifting and Diet journal

[nvictor]

I have started my monday-wednesday-friday routine today.

Done

Deadlifts 2 x 5 (90lbs) : I should add more weight

Chinup 2 x 3 + 1 x 2 : I was supposed to do 2 x 8 but I find chinups really hard, I even felt pain. Maybe our bar is too high.

Biceps Curls 2 x 8 (40lbs) : started with 70lbs but I couldn't lift it after the chinups

Abs 2 x 8 + 1 x 10 : find it easier than what I do in my room. I should add weight.

Didn't prepare anything for PWO eating, I will just take a bowl of oats.

--
Victor

Help me grow.

 

[Warboss Alex]

Didn't prepare anything for PWO eating, I will just take a bowl of oats.

--
Victor

Help me grow.

You are not helping yourself with that attitude

 

[nvictor]

You are not helping yourself with that attitude

Actually the total protein intake was 22 (12 for the oatmeal and 10 for raw ham without bread) and I have taken a apple. Now I'm going to cook a meal

 

[Throttle]

every gram of that protein is irrelevant postworkout.

oatmeal is a beautiful food, but only for the complex carbs, which slow digestion.

the leanest ham is still full of fat.

do a search on postworkout or "pwo" nutrition. short version? you need as quick a hit of fast carbs & fast protein as you can afford. oatmeal is slow carbs, ham is slow protein, and the combination is brutal, making the actual protein content of either irrelevant.

 

[nvictor]

Tomorrow is WO day, I still have no idea of a good PWO meal, help me.

-----
my intentions
1. My muscles are growing through my workouts and my proper eating.

2. I'm getting all the help I want from Sosuave.net health's forum

 

[nvictor]

Tomorrow is WO day, I still have no idea of a good PWO meal, help me.

-----
my intentions
1. My muscles are growing through my workouts and my proper eating.

2. I'm getting all the help I want from Sosuave.net health's forum

 

[Warboss Alex]

Tomorrow is WO day, I still have no idea of a good PWO meal, help me.

-----
my intentions
1. My muscles are growing through my workouts and my proper eating.

2. I'm getting all the help I want from Sosuave.net health's forum

do you have protein powder? if so take that, 2 scoops and an apple or oatmeal.

otherwise some eggs and oats.

 

[nvictor]

thanks Alex, I have eggs and oats.

-----
my intentions
1. My nuscles are growing bigger through proper eating and exercice

2. I'm getting all the help I need from Sosuave.net health's forum

 

[shaunuk]

Depending how much protein your whey powder packs in per scoop, you can probably take more than that. EFFORT has me drinking well over 50g of protein PWO. I eat an apple or a banana with my shake as well.

Then later on keep eating as you normally would to grow.

-shaun

 

[nvictor]

Report of today's workout

Squats 2x5 (90 lbs)
When you use the tip of your feet to get up, does it means that you are not correctly doing squats?

Leg press 1x15 (90 lbs)
*add weight

Stiff leg deadlift 1x10 1x6 1x4 (110 lbs)

Glute ham raise : didn't found the machine illustrated on Exrx.net web page, so I didn't do it. Anything that can replace it?

Calf Raise 1x10 (90 lbs) 1x10 (110 lbs)

No abs today, because I've forgotten to set the time to spring hour

PWO meal
Eggs + Oatsmeal.

my intentions
My muscles are growing bigger through proper eating and exercice
I'm getting all the help I need on Sosuave.net health's forum

 

[shaunuk]

Hey bud, looking good, keeping getting that squat up

Nah, don't go on your tip toes. Get on ironaddicts.com to read a bit more about proper form. Also, consider going with box squats for a while to help you learn form, and to get confident with squatting. I've had trouble with the psychological aspects of squatting and consequently a few problems with my form, so I'm doing box squats for my Max Effort squat on my westside barbell-type routine. They're helping a lot, they're awesome

Also, a bit of advice,

Stiff leg deadlift 1x10 1x6 1x4 (110 lbs)

Do higher reps on your stiff-leg deadlifts. Do 2/3x10-15.

-shaun

 

[nvictor]

Do higher reps on your stiff-leg deadlifts. Do 2/3x10-15.

-shaun

I'll.

my intentions
My muscles are growing bigger through proper eating and exercice
I'm getting all the help I need on Sosuave.net health's forum

 

[nvictor]

03/14/07 Report

Incline Press: 1x6 (90lbs) 2x6 (100lbs)
Dips: didn't find an appropriate machine
Shoulder Press: 1x10 (30lbs) 1x8 (30lbs)
Triceps extension: 2x8 (86lbs)
Abs: 2x10

notes
I didn't find an appropriate machine for dips. Also, Warboss, when you said dips in your sample routine you didn't specify any. I've found many in Exrx.net but there were no machine that was appropriate (well, if there was, I didn't it)

PWO meal
3 eggs + white bread.

I am
- getting strong muscles through proper eating and exercice
- all the help I need from Sosuave.net health's forum

 

[nvictor]

3/16/07 Report

Deadlifts: 1x5 (90lbs) 1x5 (140lbs) 1x5 (150lbs)
Chinups: 2x4, 1x2
Biceps Curls: 1x5 (48lbs) 1x3 (60lbs) 1x1.5 (60lbs)
Dips [found a machine for chest+triceps]: 2x5
Abs: 3x10

PWO meal
4 eggs/ 3 slices of white bread
PPWO meal soon: iced lipton lemon tea, a small bottle

Notes
I still find chinups difficult; maybe I don't do them right.
I'm looking for abs exercises that target the obliques and the transversal abdominis [if it's a muscle; I've gathered these names because all abs exercises I know only target rectus abdominis]

I also need a precision. Does the formula short and intense reps also work for abs exercices?
If yes? how shoud I intensify my abs exercices?

--
I have strong muscles because of my proper eating, exercise and you all
I also suggest you to make some extra money with the 7 dollar method and Agloco.

 

[simba_]

add weight.. carry a dumb bell or a plate on your chest when you're doing decline crunches if they become too easy.

 

[nvictor]

add weight.. carry a dumb bell or a plate on your chest when you're doing decline crunches if they become too easy.

good suggestion.

--
I own my strong muscles to proper eating, exercises, and you all

Agloco and the 7 dollar theory help you make some extra money