Vintovka's Lifting Journal

[simon]

If you have brewing shops near you they might carry maltodextrin.

 

[Vintovka]

what were you using for fructose? White grape juice probably has a decent balance between fructose & glucose... (i'm still learning about this stuff myself)

Regular no sugar/preservative added grape juice

If you have brewing shops near you they might carry maltodextrin.

Thanks, I'll check that out

 

[Throttle]

grape juice is probably equal to or a bit better than sucrose, then, from what I'm reading. moving towards dex and/or malto is probably a good goal. i assumed (oddly) that you meant straight fructose, but grape juice seems to have a balance of fructose & glucose that's decent.

keep oats out of your post nutrition workout -- this is the one time of the day that you *want* an insulin spike (to blunt cortisol & drive nutrients into your muscles). oats beforehand are great, though -- nice steady supply of carbs as you work.

 

[Vintovka]

Week 14

Less exhaustion since this was my first workout after carbing up this weekend, numbers were fair.

Squat
5x245
5x245
5x245

Up 5 lbs, starting to really feel this in my glutes

Flat BB Bench
5x148
5x148
5x148

Up 5 lbs

Deadlift
5x260

Up 10 lbs, first lift to surpass my bodyweight, that's a milestone for me

Assisted Dips
8x -58
7x -58

6 lbs less assist, I'm always happy with these because I can really tell a difference in my strength each week

All in all, pretty satisfied. Will finish out the stock of grape juice I have left and then find some malto or dex for pwo.

Keep on, keepin on

 

[Vintovka]

Progress is steady

Squats
5x250
5x250
5x250

Up 5 lbs, have to be careful that I keep my torso from bending over and turning this into a squat/good morning

Military Press
5x104
5x104
5x104

I've been under recording the weight by 10 lbs for the last couple weeks, so while there's some progress, not as much as it looks, up 5 lbs

Pendley Rows
5x150
5x150
5x150

Up 7 lbs

Assisted Chins
8x -76
6x -76

6 lbs less assist, if I can maintain this progression for a couple months I'll get to unassisted

Class starts on Monday so the gym is getting more crowded, underarmor and fingerless gloves are becoming common, lol

Also had a guy sitting on the legpress behind the squat rack I was using with 200 kilos loaded talking on his cell, never saw him actually press the weight

Did see a guy deadlift 405 for 3 though, that was pretty badass

I can't go back to lifting at home though, I'm in love with squatting. Having the right tools for the job is just too important

 

[mrRuckus]

Trying to increase the speed/explosivness I preform these, by the last set I'm moving super slow coming up. Last week was a 230 and 2 225's, so some progress there.

Military Presses
5x94
5x89
5x89

Argh, hate having to take a step backwards but my form needs work.

Pendley Row
5x120
5x120
5x120

Up 6 lbs, was expecting more but see above.

Assisted Chins
8x -88
4x -100

Boo, at least the first set was 6 lbs less assist.
.

All three of those are slow exercises to progress on. Especially chins where adding weight is easier than adding reps. And MP there isn't much of a base to push from so you might only be able to add 1 or 2 lbs per week.

When i was doing a 5x5 workout, i sucked at pendlays. Then when I changed to doing rows for 10 reps instead the wet went up quick and now i'm doing 10 lbs more weight for 10 reps than i did at 5 reps.

 

[Vintovka]

End of Week 14

All three of those are slow exercises to progress on. Especially chins where adding weight is easier than adding reps. And MP there isn't much of a base to push from so you might only be able to add 1 or 2 lbs per week.

When i was doing a 5x5 workout, i sucked at pendlays. Then when I changed to doing rows for 10 reps instead the wet went up quick and now i'm doing 10 lbs more weight for 10 reps than i did at 5 reps.

Thanks for the info Ruckus. With the MP, looking at the mechanics it seems that the anterior deltoid is the main mover and a pretty small muscle, mine has literally exploded in size, when I started you couldn't even tell I had one. Same for lats, I have zero at this point, but I'm getting stronger each time with the rows.

As for today's lifting, f'ing awesome, best post workout high I've had to date. Seriously, if more people realized the connection between eating good and exercising and feeling good, there would be no obesity. I don't think I could ever go back to my slovenly, sedentary ways.

Screw sugar and the other overly processed garbage that's labeled as food, all I'm ever gonna eat anymore is animal flesh, eggs, cheese, nuts and brocolli.

If you can't tell, I'm feeling awesome atm, lol

Squats
5x255
5x255
5x255

Up 5 lbs

Flat BB Bench
5x153
5x153
5x153

Up 5 lbs

Deadlift
5x270

Up 10 lbs

Assisted Dips
8x -52
6x -52
3x -52 negatives only

Winter break is now over and I've been on Rippetoe's for a 4 weeks, here's the gains:

Squat
187 to 255 +68 lbs

Flat Bench
110 to 153 +43 lbs

Deadlift
220 to 270 +50 lbs

Mil Press
89 to 104 +15 lbs

Pendlay Row
89 to 150 +61 lbs (started kinda low on this one to learn form)

Assist Dip
-88 to -52 +36 lbs

Assist Chin
-100 to -76 +24 lbs

Not bad for a month's work

Till Tuesday

 

[Vintovka]

Week 15

Big dose of hubris, pretty lousy workout, was expecting such though.

Classes started this week, bad week to experiment with uping my EC to 3x/day, combination of stress, lack of sleep and probably not enough protein resulted in me being on empty today.

Couldn't fall asleep last night, but wouldn't miss morning cardio, so only got about 5 hours rest. Ah well, gonna sleep 9 hours a night for the next few days and try to get back in the swing of things.

Squats
5x225
5x220

Military Press
5x109
5x109
3x109

Pendlay Row
5x153
5x153

Assist Chins
nil

Bleh

Still on TKD, have adapted to it pretty well by my estimation, just need to sleep

 

[Vintovka]

Taking this week off, been at it for 14 weeks so my body could use a breather I suppose. This gives me time to get adjusted to my new sleeping pattern and get accustomed to my school schedule.

Still walking for an hour every morning, have to get up before dawn some days to have time, which is pyschologically depressing for me, but you gotta do what you gotta do, heh.

Will be back in the gym on Tuesday

 

[insidious]

Taking this week off, been at it for 14 weeks so my body could use a breather I suppose. This gives me time to get adjusted to my new sleeping pattern and get accustomed to my school schedule.

Still walking for an hour every morning, have to get up before dawn some days to have time, which is pyschologically depressing for me, but you gotta do what you gotta do, heh.

Will be back in the gym on Tuesday

Yes indeed man, you gotta do what you gotta do. Keep up the good work, that's inspirational. So many people know what they gotta do but choose the path of least resistance. Laziness is so easy.

It wasn't until I started lifting seriously back in the spring that I realize just how much mental and emotional state plays an integral part of weight training. I used to think it was all muscles and brawn and zero anything else, especially the mental parts. WRONG I was!

I look at it now as strength training, of my body and my mind. I think most people just don't realize that.

 

[Vintovka]

Thanks Insidious, yeah the mental aspect seems to me to be almost more important than the physical. I know when I'm feeling good and strong my preformance is great and vice versa.

My week off was a little more than a week, and I fell off the wagon with nutrition and cardio, but I'm back at it.

It's been in the teens every morning for the past week or so, I don't even own clothing appropriate for this kinda weather. Come hell or highwater I'm walking tomorrow morning though.

Numbers were low, was on an empty stomach and been out of the gym for a week, so no suprise to me.

Squats
5x240
5x230
5x220

Flat Bench
5x133
5x133
5x133

Deadlifts
5x200

Assisted Dips
7x-52
4x-52

Now that I'm getting my diet back in order, I expect these to go up pretty steady.

Due to a professor refusing to add me to a class, I've got more time to lift though, so that's good.

 

[Vintovka]

Quick update, I haven't quit or died.

I was sick for a couple weeks, some super cold that was floating around, so laid off the gym and walking for a bit. Been back a week, feeling good. I continued to lose weight during hiatus by sticking to my keto food intake.

I've dropped Rippetoe for the time being, with the stress of school and extra demands on my time, my recovery isn't sufficient. I'm back on a more traditional 3 day split. Getting 45 mins of cardio in the morning on an empty stomach. Just about ready for jeans the next size down.

I was 305 at my heaviest, 275 back in October when I started and was 245 the other day, so doing good and feeling great.

Gotta step it up though, want to be the best I can be in June for my 25th bday and beach vacation. For once to not be ashamed at the beach, what a dream eh?

 

[Quiksilver]

Keep at it man. The most important thing is consistency.

I have a june deadline for my goals as well, helps keep me on track.

Take a picture of yourself every month, so you can see changes, I find that's really motivational.

Good luck bro

 

[Vintovka]

Leg Day

I'm in the home stretch now, 14 weeks to go. My main focus is bf loss so I don't expect to see much in terms of strength gains, just trying to hold onto every scrap of muscle possible while in a caloric deficit. Morning cardio still going strong, I do a little light jogging in the middle just to get my heart rate up, I've gone from a guy who'd be out of breath within the first few steps of jogging to going 500-600 yards without even breathing hard, which continues to amaze me

As far as the numbers go:

Squats
5x220
5x220
5x220

Did 200 lbs last week, so getting accustomed to some weight on my back again.

Calf Raises
20x220
20x220

Leg Press
20x240

I can do more than that on the press, finding my max.

I've been thinking about throwing hyper extensions in on leg day cause it seems kinda light.

Till Thurs

 

[Vintovka]

Push Day

Went in on an empty stomach so had no energy, I've done that before, when will I learn

Flat BB Bench
4x143
3x138
5x133

Incline BB Bench
4x101
4x101
5x101

Mil Press
3x100
3x75
5x65

Assisted Dips
3x -46
3x -52

No, I haven't switched to some ramping or pyramid scheme, I just sucked in the gym. Will carb up for Sat though, should be good.

Fasted cardio as always, 6x a week. Eating around 1800-2000 kcals spaced over 7-8 meals every two hours, way low I know, but I've gotta get this fat off me, it's killing me.

 

[Vintovka]

Pull Day

Being sick and out of the gym for around 3 weeks really took a bite out of my strength.

Deadlifts
5x220
5x220
5x220

Pendlay Rows
5x133
5x133
5x133

Assited Chins
5x -70
4x -70

Diet has been spot on all week, so gonna go have my cheat meal, woo, pizza grinder.

I found a decent looking judo school in town, thinking about giving that a try.

As always, till Tues

 

[Vintovka]

Legs

Going good, keeping up with fasted cardio and diet. Drinking > 1 gallon of water a day and supping multi's, vit c, super b, fish oil and green tea.

Squat
5x230
5x230
5x220

Should have shot for only a 5lbs increase, with what I'm eating can't expect too much, next week just 3x5x230

Stiff Leg Deadlifts
5x133
5x133
5x133

My legs were pretty shaky from the squating, so not too heavy on these.

Should I feel it in my lower back? I keep my back neutral as I can and try to pull myself up with my hamstrings, but I'm tall so it's a long way to the floor, do I need to de-weight each rep or can I just bring the bar below my knee and then back up?

Leg Press
20x265

13 weeks to go, till Thurs

 

[Vintovka]

Push

Going good, tightened up my bench and mil press form. Brought my hands in a few inches on the mil press, so numbers went down. I've found I'm more productive and enjoy myself more if I focus less on the numbers and more on working hard. I'm numbers kinda guy so it's easy for me to get fixated and discouraged.

Flat BB Bench
5x143
5x143
5x143

Incline BB Bench
5x100
5x105
5x105

Mil Press
4x75
4x75
4x75

Assisted Dips
5x -46
5x -46
4x -46 negatives only

Cardio and diet coming along, feeling good, waist is still shrinking.

 

[Vintovka]

Pull

Starting to see the outline of veins in my forearms, none of my boxers fit anymore.

Lifts are going good, getting my strength back.

Deadlifts
5x240
5x240
5x240

Pendley Row
5x143
5x143
5x143

Assited Chins
6x -64
4x -64

Upped my cals a bit, still a good bit under maintenance, spreading it out over about 7 meals a day, every 2 hours or so. Trying to taper down a couple hours before bed, taking in mainly protein.

 

[Vintovka]

Legs

12 weeks out, cardio is constant, diet in check. Bought a scale so I can monitor myself a little closer and stay focused on goals.

Squats
5x230
5x230
5x230

SLDL
5x143
5x143
5x143

From the advice I've read in other's journals, gonna up the volume on these, maybe 2x15.

Leg Press
20x310