Journey To The Core. One Man's Tale.

[Rabid_Goose]

Hello Folks, this will be my first log and it will be following my oh so fun adventure into building Core Strength. I am following the Intermediate 5x5 method as of next Monday. I'm starting my log now due to questions I may come up with the next few days about form and such that I may have not noticed before and don't want to make a new post that will clutter the board every day.

Right now, this week is spending learning my form and my 5RM, next week may be used to do this also since my Squat Form is so horrid, although I wore a type of jean shorts and boy that didn't help. Oly Squats are so damned awkward at the start, that and when your shorts are preventing your full movement down it isn't no hoot-n-nanny either.

My diet of next week will be lots of Turkey meat, Pork Chops, Chicken breast, rice and other things. I will be posting a sample plan probably on Sunday of what I will be eating all through the week. The plan is around 230g of Protein and a very low amount of fat but a higher complex carb intake. I will be attempting a Doctor visit this week to get all my goodies checked out and to see what my BF% is.

Currently I am 5'8" take an inch, or take another, I'm not quite sure but I know I'm not 5'9". My weight as of now is 200 even and my pant size is 36 with Old Navy Jeans. I will be taking Amp02, Red Line, and PureMCC as my supps and will plan on adding other things later on down the road. Maybe Animal Pak for my Vitamins?

Tomorrow or Wednesday I will be wearing very loose shorts to the gym to do Squats in and try to find my 5RM. My start weights on everything will be laughable but I'm sure once I find form and have it built into my brain it will sky rocket, at least I tell that to myself. The first two weeks of my program will be spent just getting used to the forms and getting comfortable with my body doing these new exercises. If anyone has any recommendations on anything please post it. If animal pak is good please PM me, I really have no idea if it is or not. I'm looking for fat loss while helping build my core muscles. I am also taking Before pictures this weekend but I won't be posting them untiL I have the After pictures I want!

 

[goaler]

Hello Folks, this will be my first log and it will be following my oh so fun adventure into building Core Strength. I am following the Intermediate 5x5 method as of next Monday. I'm starting my log now due to questions I may come up with the next few days about form and such that I may have not noticed before and don't want to make a new post that will clutter the board every day.

Right now, this week is spending learning my form and my 5RM, next week may be used to do this also since my Squat Form is so horrid, although I wore a type of jean shorts and boy that didn't help. Oly Squats are so damned awkward at the start, that and when your shorts are preventing your full movement down it isn't no hoot-n-nanny either.

My diet of next week will be lots of Turkey meat, Pork Chops, Chicken breast, rice and other things. I will be posting a sample plan probably on Sunday of what I will be eating all through the week. The plan is around 230g of Protein and a very low amount of fat but a higher complex carb intake. I will be attempting a Doctor visit this week to get all my goodies checked out and to see what my BF% is.

Currently I am 5'8" take an inch, or take another, I'm not quite sure but I know I'm not 5'9". My weight as of now is 200 even and my pant size is 36 with Old Navy Jeans. I will be taking Amp02, Red Line, and PureMCC as my supps and will plan on adding other things later on down the road. Maybe Animal Pak for my Vitamins?

Tomorrow or Wednesday I will be wearing very loose shorts to the gym to do Squats in and try to find my 5RM. My start weights on everything will be laughable but I'm sure once I find form and have it built into my brain it will sky rocket, at least I tell that to myself. The first two weeks of my program will be spent just getting used to the forms and getting comfortable with my body doing these new exercises. If anyone has any recommendations on anything please post it. If animal pak is good please PM me, I really have no idea if it is or not. I'm looking for fat loss while helping build my core muscles. I am also taking Before pictures this weekend but I won't be posting them untiL I have the After pictures I want!

Rabid Goose,

I'm reading your post and had to respond. I'm 5'9 and was at 201 pounds two weeks ago, when I started the 5x5 program, Int. level as well. I have been trying to get the form down as well, difficult at first with squatting, but started to finally add weight to the bar and not fall on my butt or face. I have lost four pounds and feel much better(some water prob). Better eating and jog 3 miles three times a week, with lots of stretching. I used to do squats which never made it to even parallel, but man ,OLY squats with less weights is great..legs shaking when I'm done...hoping to get strong for hockey season, and injury proof my groins (torn last year-rehab..blah..) and get in the best shape of my life when I turn the big 4-0. Supps, multi vitamin and 1iu per day of gh (37 days so far) no gear, eca before workouts..good luck..

 

[Rabid_Goose]

Alright, Thanks man. I can get below parallel with just the bar on my back but it seems my body doesn't want to do it with weight on the bar. It'll get used to it or I'll just force my body to learn to do it. I don't want to put that kind of pressure on my knees 3x a week.

 

[SgtSlaughter]

Best wishes on the 5x5 man!!

Alright, Thanks man. I can get below parallel with just the bar on my back but it seems my body doesn't want to do it with weight on the bar. It'll get used to it or I'll just force my body to learn to do it. I don't want to put that kind of pressure on my knees 3x a week.

what kind of pressure are you talking about?

I like the analogy.... knees are like brakes when you don't go ATF ... they wear out eventually.

ATF transferes the weight to you hips and you power yourself up with your glutes then legs.

...that's as best I can describe it hopefully others can reinforce that ATF is the way to go.

Anecdotale evidence: My left knee used to give out on me... didn't squat below parralel if I did squat at all... now I go ATF my knees feel hella stronger... .yes squating 3x week

 

[Rabid_Goose]

Well, more then likley it was the fact I was wearing a type of jean shorts yesterday that was with-holding my ATF Squat. I can Deadlift 300max and I wasn't able to get 215 off of the floor more then twice because it was just bending my back in a weird way it seemed like.

 

[Rabid_Goose]

Well, today I had a friend that used to Oly Squat a few years back show me why I was having trouble with squats, even in jean shorts. My feet weren't shoulder length apart, apperntly in that Gayle Hatch video I didn't listen, also I was bowing my back forward from the beginning and I wasn't letting myself go all the way down, he said I was tensing up when I went down to lock myself from going below parallel.

Squat numbers will suck for the first 3-4 weeks till I get used to them. Well maybe 2-3 since I am going to do them 3 times a week. Tomorrow I'm going to test my bench press 5RM, I think it will be end up being 175, sigh. Dead lift I'm expeting a 250 5RM, nothing less then that. I think on bench I will go back to wide grip stance instead of close grip, not sure yet or the pro's/con's of either, anyone tell me?

Edit: Oh yes, and I forgot. Anyone have suggestions for fruit to eat in the mornings? I need some type of fruit to go with my cottage cheese I will be having, plus a bowl of Kashi Go-Lean Cereal. I think that is what my breakfast will be and was looking for suggestions on any fruits with a better rep then others. Peaches okay? I'm weary of lots of carbs when they are mostly sugar.s

 

[silver_shadow]

Squat numbers will suck for the first 3-4 weeks till I get used to them. Well maybe 2-3 since I am going to do them 3 times a week.

sheesh! didn't you know you're nothing unless you do your first ever squat with 300 at least?!

j/k we all start with low numbers... but unlike the rest, we EFers don't remain stuck there.

 

[Rabid_Goose]

Welp, ended up pulling a groin muscle today or something near it on Squats. I wasn't leaning far enough forward so I was practicing over and over with 135 making myself go below parallel and then on my way up, I couldn't move without hurting. Looks like I won't be doing Oly Squats for the first few weeks at all, I'll just be working right at parallel till my legs get used to it. Those muscles aren't used to that type of squating down AT all, so, will take some adjusting.

Everything will be very low weight at start, so not going to stress about it anymore. I'd rather do it right and look like a bitch then do it wrong just to feel like a man.

 

[Rabid_Goose]

Forgot Monday was a Holiday, hopefully the local gym will be open for me to start my program. I'm going to the Doctor on Tuesday for an update of Health since I've lost so much weight. I want to go and find out what I may need to work on diet wise if I have any problems that are unknown to me as of now. Also to keep a record and see what changes improve over a certain span of time. I will be taking multi-vitamin starting Monday, maybe Animal Pak, not sure.

Will be a nice experiment. I will be doing 2 sets of Oly Squats with light weights, the other 3 sets will be with higher right and slowly working my way to Oly Squats over the course of the next few weeks. Must get those muscles sturdy before I stress them.

 

[Rabid_Goose]

Okay Folks, I now have a sample diet plan for my new program. Without the PWO shake I have yet to create I am glad to say I am at 2200 Calories and plan on being 2600-2700 after I make the shake. I'm going to post what my sample meals will be, I have Pork Chops down for my Lunch time at work, but I will put in the substitues (Turkey Cutlets or Turkey Patties) factored in with it and which way it will go. Start my new diet tomorrow and my new program Wednesday, going for a check up tomorrow also.

Meal 1: Between 8am and 10am - 2 Servings Cottage Cheese, 1 serving of Peaches, 1 serving Kashi Go Lean Cereal, 1 serving 1% Milk. Total Value for Breakfast = Cals 530 Carbs 89 Protein 45 Fat 5.5 (1.5 Saturated

Meal 2: 12am - 2 Servings of Raw Oats, One Serving of Olive Oil
Total Value Cals - 410 Carbs 54 Protein 10 Fat 20 (3 Sat, 2 Poly, 10 Mon Fat)

Meal 3: After workout, roughly 3-3:30pm. PWO Shake will be this meal, I have yet to create it, as of now it will be Protein Shake until I get help on the shake. Asking my doctor if I should add 50g of Dextrose to it, but as of now it is 220 Cals and 40g of Protein, that's it.

Meal 4: Pre-work meal, 5pm. 1 Serving of Rice, 2 Servings of Chicken
Total Cals - 450 Carbs 50 Protein 53 Fat 6 (1 sat, 2 Mon)

Meal 5: First Break, 7:15 2 Kashi Go Lean Bars
Total Cals - 280 Carbs 38 Protein 14 Fat 10 (1sat)

Meal 6: Mmm Lunch 9:45 4 Servings of Whole Grain bread, 2 Pork Chops/Turkey Cutlets/Turkey Patties, 1 Serving Green Beans.
Total w/PorkChops Cals - 670 Carbs 65 Prot 61 Fat 18(6sat)
w/Cutlets Cals 590 Carbs 65 Prot 72 Fat 4.5 (2sat fat)
w/Patties Cals 670 Carbs 65 Protein 61 Fat 17 (6 sat)

Meal 7 Second Break, 12:30am One serving Broccoli
Cals - 30 Carbs 4 Pro 1 Fat 0


Meal 8 OFf of work and driving home, time varies. One serving Blue Berries
Cals 84, and that is really it, or least all I Can find listed on web sites. Doing it just for antioxidant plus a snack after work.

My end goal here is to add lean muscle mass and hopefully some more pounds. My wife is pretty happy with the way I look right now and so am I, I kind of want to hit 10% Body Fat by this time next year and tomorrow I'll find out my current % hopefully. Anywho, here is the final breakdown on everything.

Total Calories - 2480
Total Carbs - 301
Total Protein - 224
Total Fat - 45.5 (10.5 Sat, 14 Mon, 4 Poly)
Macro % Carbs 52% Prot 40 Fat 6%

The reason for high carbs is because I have a rough Factory job, it isn't rough but it is very fast paced. I am always doing something and for days I don't work so hard, I will be running or walking at high incline to make up for the loss of activity. I will be adding ANPB into my shake so my calories will probably hit 2600 and my protein will go up to 230, if I go with cutlets I may hit 240 on the protein. I think I may eat Turkey Cutlets just for the higher protein intake. Anywho, please critique away late night folks.

 

[Rabid_Goose]

First day of doing my 5x5 Routine, and holy frigen hell. My legs are quivering like bad and my knees want to buckle. I've never really pushed myself this hard but dropping my bench jockey friend from lifting with and changing gyms for a better squat rack has made a real difference.

Squats:
Bar, 45, a warm up and being unsure of how much I could do. 5 Reps
95 pounds - 5 Reps
120 Pounds- 5 Reps
160 Pounds- 5 Reps
180 Pounds- 5 Reps
Note: I am unable to go below parallel or even parallel, I am maybe just an inch away from parallel but due to weak support muscles I cannot risk blowing something at the start. I am slowly letting my support muscles get stronger, hopefully dead lifts will help them out and increase the strength of them faster.

Standing OverHead Press
Bar again, warm up
65 Pounds - 5 Reps
85 Pounds - 5 Reps
95 Pounds - 5 Reps
105 Pounds - 5 Reps
Note: I attempted 115 Pounds on my last set but couldn't bring it even below my forehead on the first rep, set it down and took it down to 105 and did it right.

Dead Lifts
85 Pounds - 5 Reps
135 Pounds - 5 Reps
185 Pounds - 5 Reps
205 Pounds - 5 Reps
225 Pounds - 3 Reps. My legs were shaking so bad on this set that I was afraid I would use WAY to much of my back and didn't want to risk hurting my lower back. I know I need to use my legs for the first part of the lift and afraid using too much lower back too early would damage me.

Assistance: 3 Sets of 15 Sit ups on Decline Bench, just body weight for now.

I can see why you guys eat so damn much now.

 

[ghettostudmuffin]

Good stuff. You're definitely on the right track.

Btw, heavy consistent squats defintiely make you hungry. I'm starving at the moment and about to drink a protein shake. It's amazing the difference doing hard sets of 5 or more on the squat and deadlift in comparison to singles does to my appetite. Gotta start making blender bombs in the morning again as I am not a morning person and can pretty much only do the most basic of things at that time lol.

I can try to offer some advice for your squat tehcnique and things that will help it.

Do Shoulder dislocates every day for 10-15 reps at home with a broom and gradually try to bring your grip in closer and closer. This will stretch your chest ALOT and really loosen up your shoulders in a good way. This will help you maintain an upright position in the squat.

For your stance, it all depends on build, but based off your stats we are similar size. I learned alot from this site about squats. I also trained with national level powerlifters for several workouts and was taught how to squat, bench and dead by them and in the end it really came down to what felt right for me as pertains to the squat for my foot and hand placement.

I prefer a heels shoulder width or slightly less stance with toes pointed out about 30-35 degrees. I started turning my toes in a little closer to parallel last week and my right knee was a little sore for a couple days. Always have some toe flare imho. If you go atf with a shoulder width or closer stance with toes pointed forward you can put an overkill stretch on the knee right above the patella when you've got weight on you as your weight kinda sits on your calves and puts extreme stres above the knee cap. Sit back as you squat and down and sorta sit inbetween your legs, not on them.

A good practice is to grab your broom and set it on your shoulders and pull it up and down your traps until you feel a spot that feels tight and comfortable, This is your bar placement. Then concentrate on bringing your grip on the bar closer in until when you puff your chest out and arch your back you feel locked in and no looseness in the shoulders.

Always push your butt back to start the squat rather than breaking at the knees. Keep your eyes fixed on a spot slightly above eye level as the body tends to follow the head and keep it there throughout the whole rep.

Probably the best tip I can give on staying tight besides setting your upper body correctly is to take a deep breath into your diaphragm or low into your stomache and then while holding that air in your stomache, tighten your abs hard. This is called the valsalva techique if I remember correctly. It's like creating your own natural weight belt and I even believe it has roots in taoist iron shirt chi kung.

You'll feel much tighter and stronger as you descend using this technique. As you rise out of the hole breath out as you hit the sticking spot, but do it under pressure. Meaning don't just exhale, but exhale through pursed lips which will stop you from releasing too much tension by blowing out too much air.

Hope this helps. I knew a pretty good bit about the squat from this forum, and practice and close contact and training with some guys that can squat between 600-900lbs, taught me even more.

Jesus, I remember back in my first years of training where I managed to train 2 years straight without a break as I didn't know anything about recovery and never once did a single squat or dead lol.

 

[Rabid_Goose]

Hell Yes, you are my saviour. Those tips were exactly what I needed to know and probably advanced my work out schedule by 2 weeks before I would have caught on to those patterns and possibly saved me a blow out on something. I was having toes pointing the way my knees were trying to do squats when I hurt myself a week or so ago. Now I do it heels a bit past shoulder length, toes pointed outward a little bit but today I used my knees to start the squat and when I got to far down, tried to push my butt out to go down further.

That saved me a lot of time and will start practicing when my legs aren't so damned sore. Getting ready to cook my turkey breast cutlets and patties up till sunday. Eatin my cup of blue berries now though, mmm.

 

[Rabid_Goose]

I can barley bend my knees to walk around today due to the stiffness of all my meg muscles right now. Feels great. Weight after I got out of the shower 199, after 5 days of eating like a pig, first time I took a break from a diet completley, I weighed in at 207 on Sunday. Drinking 2 Gallons of water a day does a ton for your system apperntly.

Today's meal will be different, no chicken or rice or pork chops. Turkey burgers before work (Damn I'm a good cook or just got lucky) and Turkey Breast Cutlets with Green Beans at lunch today. Have to go buy even more food containers from Wal-Mart this weekend for my 12:30am snack break. Also a new pot to cook my rice in. Don't cover a pizza pan in Aluminum foil and put it on a pot as a cover for rice. Yuck.

 

[BiggT]

When getting into the groove of squatting, forget about weight right now.....imo, the worst thing you can do is do those heavier sets where you cut them off at paralell or higher. That won't strengthen what needs to be strengthened because you aren't activating the necessary things.....once you are flexible enough, do ALL sets ATF, even if you have to use just the bar, in this case you can add weight each day (MWF) until progress stalls, then go to the classic intermediate scheme.

You eat more Kashi than a female aerobics instructor, lol.....you seem to have given the diet some though and I am sure you know more about the ins and outs of diet than I do, so just take this with a grain of salt as it is just my opinion, but I'd add A LOT more healthy fat to your diet, and that breakfast, lol, it looks like something a Vegan woman would eat, If I were you, I'd have a 3 egg omlette, some lean bacon, a couple servings of oatmeal, and some milk.

I do look forward to following along.....and seriously, just squat the bar over the FULL range and add a little each of the 3 days until you stall out.....cutting them off high will strengthen nothing and create a big strength inbalance.

 

[Rabid_Goose]

I'm trying to keep all bad fats out of my diet and Cholesterol, hence no Eggs, bacon and such. I put my cup of oats along with my breakfast since I take Amp02 on an Empty Stomach, get up at 12:30, eat till around 1:15 on my lifting days.

I have no idea where to find more Poly Fats at, and only good source of Mon fat is the Olive Oil. I will be adding a serving of ANPB along with my protein shake. I'm trying to get down to 185 is the reason I have very little fat in the diet. Also since I ate my breakfast like that, I have more energy and feel better throughout the day. And the kashi go lean cereal bars at 2nd break is because i is cheaper then a protein bar every break. Trying to keep Saty Fat down real low also.

And the only Omega 3-6-9 I can find is just Omega 3 which is the fish oil or flax, which I'll be getting some starting next monday. Where the hell is omega 6 and 9? Hiding and playing with each other?

 

[BiggT]

Rabid Goose, just try to sit on your balls, is the best way I can describe an olympic squat, and don't be afraid for the knees to drift over the toes, they're supposed to, as long as you hit the depth, the stress is transferred from the knees to the hips (which can handle it).

Also, what kind of shoes do you squat in?? I recommend olympic lifting shoes, or at the LEAST a work boot or something firm with a raised heel.

 

[Rabid_Goose]

I have some Steel Toes but the gym requires soft toed shoes, sneakers and the like. Local gym but better equipment then my old.

 

[BiggT]

I'm trying to keep all bad fats out of my diet and Cholesterol, hence no Eggs, bacon and such. I put my cup of oats along with my breakfast since I take Amp02 on an Empty Stomach, get up at 12:30, eat till around 1:15 on my lifting days.

I have no idea where to find more Poly Fats at, and only good source of Mon fat is the Olive Oil. I will be adding a serving of ANPB along with my protein shake. I'm trying to get down to 185 is the reason I have very little fat in the diet. Also since I ate my breakfast like that, I have more energy and feel better throughout the day. And the kashi go lean cereal bars at 2nd break is because i is cheaper then a protein bar every break. Trying to keep Saty Fat down real low also.

And the only Omega 3-6-9 I can find is just Omega 3 which is the fish oil or flax, which I'll be getting some starting next monday. Where the hell is omega 6 and 9? Hiding and playing with each other?

Omega 3 is the most common supplement......3 and 6 make 9, and most people get enough 6 in their diets.

You can check into this.....but whole eggs are the good cholesterol......but look into it though, don't take my word.......you still need fats, maybe just 3 whole eggs a week even if you're watching cals.....or fish 2 or 3 nights a week, add some olive oil to something.

 

[SgtSlaughter]

I'm trying to keep all bad fats out of my diet and Cholesterol, hence no Eggs, bacon and such. I put my cup of oats along with my breakfast since I take Amp02 on an Empty Stomach, get up at 12:30, eat till around 1:15 on my lifting days.

I have no idea where to find more Poly Fats at, and only good source of Mon fat is the Olive Oil. I will be adding a serving of ANPB along with my protein shake. I'm trying to get down to 185 is the reason I have very little fat in the diet. Also since I ate my breakfast like that, I have more energy and feel better throughout the day. And the kashi go lean cereal bars at 2nd break is because i is cheaper then a protein bar every break. Trying to keep Saty Fat down real low also.

Bet you didn't know Cholestorol stimuates natural testosterone production

Make room in your daily calories for whole eggs, olive oil, ANPB, Nuts... daily if you can.

Fat doesn't make you fat... high calorie diets do.

Just a little FYI.

EDIT: T your quick!

 

[Rabid_Goose]

I have a serving of ANPB here in like an hour along with some olive oil and my Protein Shake. I didn't know Chol did that, I'll defintly start getting some eggs in my diet then. I've always been weird about my Cal intake, this diet is first time I managed to take it over 2400 cals a day. I'm sure that won't even maintain a 185 body weight. Going to look up that Calc to see what maintainence cals is for 185 weight.

 

[SgtSlaughter]

Great Idea

 

[BiggT]

Just wanna add to the fats discussion again, RG, really re-evaluate the nutrition....you NEED fats....you don't need french fries and ice cream.....but like Sarge said, whole eggs, olive oil, nuts, flax oil, natural PB, maybe you and the wife can have salmon once or twice a week at dinner........your diet is just not condusive to gains in the weightroom with the lack of fat and it is joint pain waiting to happen also as your joints need healthy fats.

 

[BiggT]

RG, just so you know, maintainence cals are very individual, your metabolism and activity level and muscle mass are very important factors that the average/generic number for maintainence doesn't consider.......

If you want to make gains, I am not saying get 'fat' and unhealthy, but you are gonna need more than 2400 cals and you absolutely need more GOOD fats....and, please, look up some credible research on whole eggs, they get a bad rap today and there is no reason for it....they contain cals, yes, but the cholesterol is the kind your body needs and they provide so many essentials as well.....they are a complete food.

 

[Rabid_Goose]

Well, my supervisor is on Vacation and he is the only one I can have permission from to eat my Almonds online. I may take out the 12:30 veggie and put in Almonds. I planned on being able to snack while I worked on the floor. I'm more worried about keeping my protein levels high, I just need carb level at around 200 for work.

Edit: Found two of them but they were not even close to agreeing with each other, hah. I think I'll take my Cal intake up to 3,000 and leave it there. I can always shed weight but I'm sure at 3,000 I won't put on much weight as body fat.

 

[Rabid_Goose]

Okay folks, looking for a nice big breakfast that you all eat. Looking to see what is okay to eat and what isn't. I plan on eating Turkey Cutlets now at lunch just because of the 28g of protein for a 4ounce serving but before work big meal and breakfast meal is open. Any opinions and food ideas is appreciated

 

[BiggT]

Here is what I had today:

4 egg omlette w/ ham, mushrooms, and mozzerella
4 Slices of WW bread
1 quart of skim milk

Some other idead for other days:

4 egg omlette w/ steak or chicken or both and salsa and sour cream

4 eggs w/ bacon or sausage or both

either have WW toast or oatmeal

For a change of pace.....

In a blender...

1 cup of egg beaters, 1 cup of milk, 2 BIG scoops of whey, 2 heaping tablespoons of ANPB, 2 servings of oats, a dash of olive oil

Sometimes, I'll have 2 sandwiches, each one has 2 eggs over easy and 3 strips of bacon on 2 slices of WW bread or WW bagels, washed down w/ a quart of milk.

 

[silver_shadow]

here's my breakfast:
1 quart whole milk w/ 1/2 cup oats
2 egg omlette
1 banana, 1 apple, some mash melon

not too heavy

 

[Rabid_Goose]

Eggs and bacon or sausage sound good, don't like omlette's so that is out the window. But I do love eggs over easy. So I guess I'll go buy some eggs and bacon tonight after work.

Thanks guys.

Edit: I'm just going to have to do more research on my diet, my diet is set for losing weight. I'm happy with how my body is, and my wife doesn't want me to lose more weight because I'll lose the cushion where she lays her head at. I want to stay a 34-38 in pant size. So I guess I am just going to eat 3,000 cals a day. Maybe treat myself to a steak once a week.

 

[Rabid_Goose]

Okay Folks, today was a partially succesful day. Even with the tightness and soreness in my thighs I managed to do 195 on squats going to parallel except the last rep. Last night all the other lifters at work set me into a cruel hazing ritual. They knew how sore I was so they all took turns hitting the same leg, broom sticks, knuckle drilling into it and other objects and that leg gave out on the last rep. I will wait till they max and chest and knuckle drill their chest for revenge so all is good in that area.

Bench, all sets succesful 5. I am able to do more on my bench press with better success because I am warming up properly. Before I was lucky to do 175 about 4 reps because I didn't warm up right.

Set 1 - 95 Pound
Set 2 - 115 Pounds
Set 3 - 135 Pounds
Set 4 - 165 Pounds
Set 5 - 185 Pounds

I already stated what happened with squats. Thanks to the GhettoStudMuffin my squats are all parallel now and it seemed the tightness in my thighs HELPED me get to parallel easier because I had to start with my butt first on the squats.

Set 1 - Bar, 45 Olympic bar. Love the new gym because ALL bars are 45 pounds.
Set 2 - 65
Set 3 - 95
Set 4 - 145
Set 5 - 195 and missed the last rep. I did managed to get it up and back to the bar by myself but I wasn't able to 'explode' to the top so I'm not counting it as a rep.

Barbell Rows - Used to the use the machine for this, now I dead lift it up and position at a 75 degree angle, working on sharper angle, and it was awkward but it will be good form in a week.

Set 1 - 45
Set 2 - 95
Set 3 - 115
Set 4 - 125
Set 5 - 145 but had piss poor form so dropping it do 135 on Monday.

I did 3 sets of dips for 8 reps with just body weight.
My barbell curls were 45, 55 and 75 for reps of 5 on each set.
And last but not least, Tri Extensions were 45, 65 for 5 reps. Then 85 for 8 reps. I will bumping up the weight on these next time I do them.

Also I realize this wasn't done right because I was suppost to do a set for 3 reps and such but since I didn't start monday I'm just kind of doing it like this because Monday I couldn't start right. So this is how it ended up happening.

 

[OMEGA]

How are the Amplify02 and PureMCC treating you?

 

[Rabid_Goose]

The PureMCC I won't be able to test it out, you know? It would be hard because this is first time I have really taken Creatine seriously and I have only 6 months of weight training, well, of serious weight training under my belt. But I will say this. It could be the form change in my bench or just a week off and eating healthy and right to keep my muscles working, but I did get 185 x 5 which was a PR. Used to, 175 felt like it was just hard. And I had taken PureMCC since Tuesday so maybe that is what helped me out. I'm no saying 100% but it could defintly be a big factor among other things.

However the Amplify02 is great. I did have a question I was going to PM you, do I take this on an empty stomach like No Xplode? Because I found I have to have a serving of ANPB before I hit the gym or else I want to puke from the feeling. No-Xplode I didn't get that with an empty stomach. And if that is the case I'll tone down the dose, or if I can eat right before the gym with it I defintly will. I can fit in another meal in my day if I can do that and bring me up to 9 or 10 and help me get to 3k cals.

Oh and my AM weight was 197 this morning, forgot to post on my work out today.

 

[Rabid_Goose]

Looking to get a new Protein Shake for my diet plan. I am thinking CytoGainer is the one I want for no other reason but just the 500 some odd calories in it. I'm ordering the 3combo from Ampo02 next order so I don't need ISO AGB from AF.com. Anyone think there is anything different in some Protein powders then others?

 

[BiggT]

You'll get a lot of different opinions on protein powders.....and people touting biologically complete this and that and scientifically engineered this and that......I think protein is overrated, NOT overrated in that it isn't the most important thing for you to eat, but overrated in that protein is protein.....the $5 tub of shit at Wal-Fart will do the job just as well as anything else......what I do with protein, is go by taste and taste alone, because I hate drinking shit and the only thing I hate worse than that is drinking overpriced shit (this means I haven't bought Nitro-Tech in 8 years, lol)....Muscle Milk, if you ask me is the best tasting supplement ever, it is a weight gainer though.....Cytosport makes a good tasting whey, and ON Whey tastes pretty good imo.....I never tried Cytogainer personally...if u want a weight gainer, I'd day go with Muscle Milk.

 

[OMEGA]

Rabid make sure you blend or dry shake the G-covery with your Protien powder

 

[Rabid_Goose]

Well, right now I kind of need a weight gainer. Not because I need to add on pounds but because I just need a damn way to get to 3,000 calories. Fixing my new diet plan and I'm sure it will reach it though. Four slices of Bacon, 4 Eggs on 4 pieces of toast with half a cup of oat meal. And with my chicken I might eat two servings of rice with it instead of one. But with my Turkey CUtlets at lunch, I need to find a snack to have with them because green beans/broccoli just has too little in calories.

Added a protein bar instead of Kashi Cereal Bars for 1st break.

Edit: http://www.bodybuilding.com/store/opt/gainer.html looks like the choice. CytoGainer my Muscle Milk is just 2 dollars more BUT it only has 18 servings. This has 60 and will last me two months for just 2 dollars less. Now I can order my Animal Pak with the saved money on it.

 

[Rabid_Goose]

Had a big breakfast today, I think it was almost 1k calories. I had 4 eggs with 4 pieces of bacon on 4 pieces of toast along with a cup of milk, then a bowl of Kashi Cereal with a cup of milk. Now I'm getting ready to drink 2 servings of Protein Shake with 2 cups of milk + 1 serving of ANPB. Mmmm big breakfast.

Bench today consisted of 85 pounds, 115, 145, 165 and then 185 only 3 times. I started pausing for 2 seconds at chest so I lost the 2 reps on my 185 so sinking it down to 175 on Friday.

Squats were different today. I worked from 65 to 85 to 135 and then to 155 before I looked at my knees and noticed I was an inch and a half above parallel. So I dropped my weights back down to 65 pounds and made myself goto parallel and worked back up to 135. It seems it isn't my body that can't do it, it is just my concentration that is holding me back. I'm sure if I could make my brain fire each movement that I needed right then, by instinct, I could parallel 195 without a problem. Also, I noticed I put the weight on my tippy toes and I switched to try and put it on my heels today.

Rows, no problem with these except last set which will drop down to 135 next week. 65, 95, 115, 125 and then 145. Reason I'm dropping it is because on 145 I can only bring it up to my chest 2-3 times before I start losing form and stop half way.

I have a problem with my assistance lifts because I have NO HYPER EXTENSION AREA and I need help on how to work lower back. That is the one thing that almost kept me from joining them but their equipment >>>>>>>>> old gym so I will just find another work out. Sit up's aren't weighted yet, so 3 sets of 15.

I ordered Animal Pak vitamins and 5 pound tub of ON Extreme Milk Chocolate last night so I'm looking forward to those. Tonight I will be practicing my squats to the floor with my rake over and over every night until I can fire it in a quick swift motion down then up. I will have this form in good condition by Friday or else I will not move up from 135 Squat's.

 

[Rabid_Goose]

Well, I think I managed upto 2700 calories today but not before I felt like puking. Apperntly something I've eaten is old and rotten and continues to come back and today I noticed it only happens with my Protein Powder. It is the GNC Brand I bought 5 or so months back. I ordered my ON Whey last night and hopefully it will be here soon because tomorrow it seems I will have to do without a protein shake and take the blow in my calorie intake level. I may ride to a close city to pick up my pets frontline and stop at the GNC for a couple of muscle milks to help out the calorie deficit till the ON Whey gets here.

Also, tonight with my handy dandy rake I broke parallel in practice squats. But it isn't by much, the back of my thigh is touching to my calve muscles and is keeping me from going down any further, going to try some different things and see if that helps, such as leaning a bit further forward to see if that allows my ass to get closer to the ground.

 

[carlsuen]

no don't lean forward.. i still don't understand y u can't reach the bottom when u squat down.. it should be very natural..normally the butt should be 3-4 inches off the ground and u should be considered safe.. anything is better than parallel..

 

[Rabid_Goose]

Well, I placed a cup, approx 2 inches from the ground, squated down and I'm an inch above that. I think I can't see the slope of my thighs when I squat down because I have no mirriors that view the ground in this house. I broke it or my dog broke my wifes long mirror, can't remember which one of us did it. I think he made it fall over and I stepped on it.

Anyways, I am misjudging parallel. I see now that as I sit in my Computer chair my legs are even with the groundand my ass is a good foot from the floor, approx. Apperntly I have been breaking parallel this whole damn time and I just didn't realize it. Because the back of my legs come full contact with my calves. So I am breaking parallel everytime.

I'm such a damn tard.

 

[carlsuen]

lol.. take it easy.. at least now u can add weight!

 

[Rabid_Goose]

Today was spent just cramming any food at all into my body. Getting ready to eat a Medium pizza then later tonight have some eggs and bacon again. Squats are down pact form, least with a rake. Feeling good about the program sooner then I thought. Just hope my Standing OverHead Press gets better. Am I suppost to use leg drive with that move?

 

[SgtSlaughter]

Squats were different today. I worked from 65 to 85 to 135 and then to 155 before I looked at my knees and noticed I was an inch and a half above parallel. So I dropped my weights back down to 65 pounds and made myself goto parallel and worked back up to 135. It seems it isn't my body that can't do it, it is just my concentration that is holding me back. I'm sure if I could make my brain fire each movement that I needed right then, by instinct, I could parallel 195 without a problem. Also, I noticed I put the weight on my tippy toes and I switched to try and put it on my heels today.

Rows, no problem with these except last set which will drop down to 135 next week. 65, 95, 115, 125 and then 145. Reason I'm dropping it is because on 145 I can only bring it up to my chest 2-3 times before I start losing form and stop half way.

I have a problem with my assistance lifts because I have NO HYPER EXTENSION AREA and I need help on how to work lower back. That is the one thing that almost kept me from joining them but their equipment >>>>>>>>> old gym so I will just find another work out. Sit up's aren't weighted yet, so 3 sets of 15.

Tonight I will be practicing my squats to the floor with my rake over and over every night until I can fire it in a quick swift motion down then up. I will have this form in good condition by Friday or else I will not move up from 135 Squat's.

Good job on working with the Ass to Floor (ATF) Squats... just sit on your balls (as T says, lol) ... get comfortable just chillin' in the hole, hold your balance... practice makes better

No hypers? Ever try GM's (Good Mornings)?

 

[Rabid_Goose]

No, I'll look at videos tonight. YouTube has been my friend latley but it is hard to find good form videos for somethings. I think I saw your Squat video on there last night.

It is funny, ya know? You spend years after your 12 learning to not sit on your balls, then you start weight lifting and have to figure out how you used to ALWAYS sit on your balls.

 

[Rabid_Goose]

My stuff came into today, received my ON Whey and Animal Pak just in time before I went to the gym. So I am taking Amp, PureMCC, ON Whey and Animal Pak as my supps now. Pretty good work out today, minus the old lady that did a silent fart and run when she was doing Abs near the Squat Machine. Damn old people. Today I had 4 Eggs Scrambled + 4 pieces of toast with some jelly and 4 slices of bacon, 2 cups of milk. I know I had to reach near 1k in Cals, plus a serving of ANPB right before the gym. Now I just had another serving of ANPB and drunk 2 servings of ON Whey in 2 cups of milk so that is around 600 there. Should be around 1800 cals consumed so far today and I should get the other 1200 in without a problem since I bought some All Natural Almonds today.

Squats:
65 for 5 times. ATF
85 for 5 times. ATF
125 for 5 times. ATF
Prepared 135, once ATF then I smelled Old Lady farts and had to stop right when I had was ATF. And this wasn't the last time she farted.
125 for 5 more times for 2 more sets, all ATF. I was afraid she'd rip out another one and I didn't want to have to let the Saftey Bars get the bar again because she can't pucker the hole up like I was during squats. Next time I'll let her smell what eggs in the morning can do to a person. Frigen old nasty hag.

Military Press:
65 for 5 times.
85 for 5 times
95 for 5 times
115 for 5 times. Last week I couldn't get this up but this week I did much better and got all with good form.
135 for 2 times, 3rd rep I got it up into the air and guess what. SHE FARTED AGAIN! I really hate that old hag. Next time I see her doing Smith Machine Squats I'm going to Dead Lift there and let one rip on accident.

Dead Lifts: Mmmm these are leg shaking good.
135 for 5 times
155 for 5 times
205 for 5 times
225 for 5 times, struggled so hard that I knew I couldn't do another one and old lady started using the cable machine behind me. She was there for 30 minutes. So I just did my abs and then went to stand in the tanning bed. Btw, bad idea when your legs are shaking from Dead Lifts. ANd she was still there after I came out of the tanning bed. She hangs out at the cable machine more then the Teenagers at my old gym.

Assistance: 3 sets of 15 reps for my Abs. Next Monday they will be weighted for 10 reps.

Friday I will be working out later because the owner of the gym is the one that does BF%. He will be there 5-9 so I'm hitting the gym later that day and Old Fartsey Macgee won't be there. I'm looking forward to attempting 155 ATF Squats. I can do it as long as something doesn't break my concentration on firing my movements.

Next time I goto the gym I'm taking Febreeze.

 

[carlsuen]

lol @ the fating old hag!! haha!! great workout!

 

[Rabid_Goose]

Hey Carl, I was wondering. On my Over Head Presses, am I suppost to be using leg drive then push the rest of the way up with my arms? Been meaning to ask someone that.

And since my legs aren't really that bad off, should I go in tomorrow and do more squats? I mean, I can't press my legs to exhaustion because they are still getting used to stabilizing weight in that position. I know I could press 195 ATF If I could fire my movements and my support muscles were prepared. Would it be a good idea to fire squats up on Tues/Thurs for this week and next?

 

[carlsuen]

military press is strict pressing.. push presses are the ones where u're supposed to use leg drive.. use maximum leg drive and explode upwards and lockout using your arms on the last portion of the lift..

yes u're supposed to go in and prep for next mondays squat.. 3 reps according to the 5x5..

and on day 2(wednesday for u) all 3 exercises are done 4 sets only.. just FYI.. hehe..

 

[Rabid_Goose]

On BiggT's advice I made my new Protein shake. Half cup of chocolate Ice Cream, serving ANPB, two scoops of my protein powder and then I went and bought Vitamin D Enriched Milk, 150 cals a serving and put two cups into it.

Very tastey and 950 Calories, I'll probably drink a cup of 1% milk after this just to have 1050 calories and that should bring me to a total of around 2000 calories so far today over two meals. Thinking of heading to the Gym to practice Squats since all I have to do today is clean house and take it easy. Vacation since Tuesday and I'm already bored out of my damned mind.

Edit: I just had to do it, I went to the gym to help me fire my movements on Squats. I started with 65 and watched every movement of my body and fired off about 15 ATF Squats, then did it again and again, making sure each time I went parallel. Then I had the guy behind the Desk watch me when I threw 135 on there and I still watched my movements (I lose a lot of concentration and it makes it harder to do the lift) and got it 5 times ATF. Then I did it again, 135 and I kept eyes looking forward and head slightly up, back arched shoulders back chest forward and fired off a nice quick and easy 5 times before he grabbed me and said that is where I needed to go. Stopped me at Parallel and I sunk down once more just to see where I was at ATF Compared to Parallel. Well, it seems like if I threw a 45 weight and a 10 weight ontop of that my ass would be touching them I go so far down.

I did it, after a week and a half I can almost fire my squat in perfect order with decent form. I can start concentrating on pressing more weight up instead of worrying about each movement. Thanks to all the help, the videos and the Gayle Hatch Oly Squat Video I finally learned ATF. By next Friday it should be an instinct move.

Time to gorge out on some Turkey Cutlets then Pizza tonight. Yehoooo baby!

 

[Rabid_Goose]

Went to do my 5x5 late today to meet with the owner of the gym, he does BF%'s for people. Come to find out, I don't even think he knows what he is doing when it comes to BF%, least from my experience. Not only did he just do 3 sites (Stomach, back, and had my keep my arm pushed against my side pushing all the fat out) he was pinching around an inch and a half to 2 inches instead of one. I used those calipers in gym class in college, exact same kind, and it was an inch-pinch deal. Damn retard, oh well.

Bench:

85 pounds - 5 Times

105 pounds - 5 times

125 pounds - 5 times

155 pounds - 5 times

190 pounds - 3 times but no pause at the chest and stopped half an inch to an inch from my chest, big mental block. No spotter and was thinking I wouldn't be able to do it then I got very pissed at myself and hit a PR.

135 pounds - 12 Times, 2 second pause. This was my PR, I never done 135 more then 8 times. I now know 190 should be very doable after this.

Oly Squats: Ahh my Arch Nemisis, so we meet again.

65 pounds - 5 times ATF

85 pounds - 5 times ATF

105 pounds - 5 times ATF

115 pounds - 5 times ATF, only hit parallel twice, or least felt like it so I ended up doing 7 actual squats, but only 5 ATF.

145 pounds - 3 times ATF, missed below parallel once so did actual 4 but made it up after I missed it.

105 pounds - 8 times ATF. All 8 in a row ATF, I fired them off with a one second pause at the bottom and exploding like Dynomite up to the top.

Ended up after I got done with BB Rows I went back here to practice explosive movements on my Oly Squats. Did 65 for 5 more times, 85 for 5 more times, then 135 for 3 times and my legs started shaking so I went to do assistance.


Barbell Rows Perfected my Form today.

65 pounds - 5 times

85 pounds - 5 times

105 pounds - 5 times

125 pounds - 5 times

145 pounds - 5 times. No shrugging or anything, controlled the bar like an oar and brought it to the middle of my abs. I think before my legs were weak from just starting squats and I couldn't maintain the position. Now my legs are better off, this form is much easier to hold.

Assistance:

Skull Crushers...65 for 8 times. 95 for 8 times. 105 for 4 times.

Barbell Curls...65 for 8 times. 85 for 5 times and then I noticed I did 85 too early and had to stop there, I couldn't have even done 90 unless I used my back, struggled on 85 each rep but maintained form.

Dips...2 sets of 8 then some scrawny guy jumped on the machine when I went to leak and was on there for 5-10 more minutes. I had to come home to let my dog out, that and I really wanted to drink my shake, I was starving.

Good work out, I think I need to focus more on not blocking myself mentally then form now. Mental Blocks seem to be holding me back.

 

[Rabid_Goose]

Well, look down at the scale today and it says I weigh 208. I don't understand how I've gained 11 pounds total, guess sodium intake. I'm not bigger, my clothes still fit good and if anything my shorts are looser. I think I'm just bloated from all the pop I've had over vacation time this week. I guess tonight I'll start drinking water a lot to get some of the sodium out because if I goto work with water weight and drink a gallon and a half at work I'll never stop pissin.

 

[Protobuilder]

Looks like you're really getting the hang of it. You'd be surprised how long it can take to actually get really good at the movements. It'll seem like you've got it down, but to really be proficient at them takes a lot of time and practice. As you get there, you'll know the difference, although it might seem strange right now. It took me a good 8 months to really get my squat form figured out. Rows can be tricky too. One thing that really helps me is really sitting my hips back when i'm rowing and your ass and hams should really be contracting strongly to keep your body stable. I also take a deep breath into my abdomen and hold it there while rowing (well, I breath too, but I try to keep my belly full of air when it counts).

About the bodyfat measurement: it's more important that it's consistent from week-to-week than that it be "accurate." As long as the same weirdo gets the same wacko measurement each month, you can guage progress (are you gaining/losing?). It doesn't matter if it's the perfect scientific measurement of 13.425%. It just has to be consistent so you can accurately measure your progress. I find that a trusty scale and a measuring tape work really well. Just take your measurements/weight at the same time of the day, preferably on the same day of the week or whatever. Again, consistency is the key.

 

[Rabid_Goose]

I'm hoping I will learn my Squat form far faster then it has taken me to learn my Bench Press Form. Wide Grip with elbows tucking in and I started trying to learn in Febuary when I first started my weight loss. Of course then I was worried about how much weight I could press and didn't want to look like a bitch. But now I'd rather look like a bitch then an attempt to look like a man, ya know?

My Row form is nice and solid, still need some improvements but for the most part it is down pretty well. Two weeks straight I mimmicked my form with a garden rake in a mirror and some days at the gym took a barbell to a mirror to watch each step. I can tell a difference now because I feel stress on other areas of my body where I use it as an anchor. I could row more weight, but that would throw my anchoring system off and would result in poor form. Seems like the muscles I work with squats is what is holding me back on most of my work outs but I'm continuing to practice form nightly even though I think I have it figured out. Once I have my movements an instinct and not have to focus on them, it'll all be good.

Also, I'm thinking of brining in two additional assistance exercises that are for my job and doesn't really have anything to do with Core Training. Over Handed and Under Handed Wrist Curls and also Pinch Grips with free weights. The stronger my forearm and grip are, the better I can perform my job and the better off my body will be later on. So I'm going to bring those in on Wednesday's. Going to go do them today because wife is napping after a long hard day yesterday. Maybe practice my squats a little bit more.

I just want a 315 Squat by December and a 275 Bench. Both Maxes. I think I can do it as long as I keep shoveling in around 3500 cals a day, sometimes 4,000. Somedays 4500. With 3,000 calories I think my protein intake is almost 300grams. I'll just use my job to burn off excess fat.

 

[Rabid_Goose]

Over all good day, BB row's were good, squats were great, just my bench press is being weird. My triceps could handle 205 weight at mid point going up or down and up top at main lock out. I'm being held back at the chest, I come down for the pause and it seems like I struggle there. No idea why.

Squats:
65 pounds - 5 ATF
85 pounds - 5 ATF
105 pounds - 5 ATF
125 pounds - 5 ATF
145 pounds - 5 ATF and they were easier then the 125. I didn't look down at my knees and kept my head high up once I knew where my eye level would be at an ATF level and they were lot easier, could have done 155.

Bench Press:
95 pounds - 5
115 pounds - 5
135 pounds - 5
155 pounds - 5
175 pounds - 5...Was struggling at the point where I have to press up from imy chest. No idea why. I could have done 135 twelve times easily today for 2-3 sets. Yet I get to 175 and I struggle from movement on my chest?

Barbell Rows
65 pounds - 5, felt like a feather
86 pounds - 5
105 pounds - 5
125 pounds - 5
145 pounds - 5...Form could have been better on last two reps, but I'll take it. Lost concentration after my 2nd rep for some reason, brain fart I guess.

Assistance:
Sit ups - I did 3 sets of 10, with a 10 pound weight behind my neck

Hypers - I figured a way to use a device for hypers, but it is cruel to my heels. But I can do them now. It seemed whoever designed it DID design it for hypers/abs but wanted to make your heels hurt.

DB Wrist Curls - I just tested them today, was using a 25 pound weight and can defintly do more. Wednesday will be pinch grips with weights. Am rushed today.

 

[Rabid_Goose]

Today was a good day, found a breakthrough in my squats and my dead lifts. On my squats I noticed I was pulling way to hard on the bar and down onto my body instead of keeping it steady. On my last set of squats I was struggling to come up and was trying to figure out why, and fast because I didn't want to just sit there like an idiot, and noticed I was pulling the bar down onto my body with a lot of pressure. I let my hands ease up on the tension and flew up.

My dead lift had two break throughs, the numbers aren't high but with this new information they will be on Wednesday of next week. First one was I'm going to ease up on the controlled drops. I am letting the weight pull on my lower back and hard because the lady at the desk looks at my funny when I make ANY type of noise. Clanging weights too hard when putting them on the bar and letting the Barbell come down on Dead Lifts. I'm not making much noise at all compared to what I've seen their big guy do. So screw em. And the second break through was when I come down after my first rep, I do not go back into proper form. I'm doing a half-assed straight leg DL. I started swooping down back into form when the bar reaches the floor on my 5th set and amazing, it was super easy.

Squats: Ahh, almost conquered you, you tricky bastard. Also got brave on them, started with higher weight.

75 pounds - 5 times

105 pounds - 5 times

125 pounds - 5 times

150 pounds - 5 times.......All ATF, didn't miss once going below parallel.

Standing Military Press: Easing up on these, instead of just bringing the bar back down to my head I bring it to below my chin. So took the weight down, used no drive from my legs or anything.

45 pounds - 5 times

65 pounds - 5 times

85 pounds - 5 times

95 pounds - 5 times....Not too much weight, but all with what I can gather as good form, and with pauses.

Dead Lifts Ohh God these things are great.

155 pounds - 5 times

175 pounds - 5 times

195 pounds - 5 times

215 pounds - 5 times...Breakthrough happened on here about my form and it made the last 2 reps SO frigen easy.

Assistance:

Sit ups on decline bench. 10 pound weight held to my forward, back kept straight and small of my back touching the back. I did 3 sets of 8.

Great day. And on Friday my Bench will be coming down as per the advice on my other post about bench press form. And doing pauses again, 2 second pause on all presses down.

 

[Rabid_Goose]

Good day today, but didn't get to do my assistance work. I'm going in on Saturday to do that work because I'm rushed once again, thanks to an early start at work.

Squats: All ATF with explosive movement upwards.
65 pounds - 5 times

85 pounds - 5 times

105 pounds - 5 times

125 pounds - 5 times

165 pounds - 3 times...Was easier then the 125

105 pounds - 8 times


Bench: Toned down the weight and paused at chest.

95 pounds - 5 times

105 pounds - 5 times

125 pounds - 5 times

145 pounds - 5 times

165 pounds - 3 times...It was easier then 145. I read somewhere to flex your glutes to use as an anchor and tighten your back up hard and did it on this set to see if I could see a difference. Then didn't do it on the set of 8 and it did make a difference.

125 pounds - 8 times

Barbell Row: Going to keep my BB Rows at a 145 for my last set but next week I will start with 75 instead of 65.

65 pounds - 5 times

95 pounds - 5 times

115 pounds - 5 times

125 pounds - 5 times

145 pounds - 5 times.

Overall a good day at the gym, was swetting preddy decent. Woke up, took an Ephedra and ate probably 4-5 servings of JIF PB and about 3 cups of milk. Didn't feel like cooking and it would have taken up too much time. Then took around 6 amp's and had a nice focused work out. I think I'm noticing the Animal Pak now. I wake up a little bit easier and with more energy and my energy is more sustained through work.


Edit: There is an all night gym in the town I work in, Toyota employees but other people that work as supplier for them can join. What do you all think putting Dead Lifts on Tuesday/Thursday nights and adding an extra set of squats on Wednesday? I was thinking of joining to just run after work but not sure what I want to do. It is only 45 for 3 months and I may get in for free as a guest, any suggestions?

 

[Rabid_Goose]

Today was a good day, struggled a bit on my squats but that is because I raised up the starting amount I am squating and my left knee is slightly sore. I accidently threw all the weight on one squat on Friday onto my left knee because I thought I was going to lose balance but I didn't. It'll be better by Wednesday.

Squats:

75 pounds - 5 times

105 pounds - 5 times

125 pounds - 5 times

135 pounds - 5 times

155 pounds - 5 times

Bench Press:

95 pounds - 5 times

115 pounds - 5 times

135 pounds - 5 times

155 pounds - 5 times

165 pounds - 5 times....And it was easier then the 155 pound set, no idea why.

Barbell Rows:

65 pounds - 5 times

85 pounds - 5 times

105 pounds - 5 times

125 pounds - 5 times

145 pounds - 5 times

Assistance:

Sit ups on Decline Bench w/ 10lb weight against forehead. 3 sets of 8 reps, lower back touching to bench every rep.

 

[Rabid_Goose]

Bad, yet good day at the gym. Work causes callisus on my hand, which typically aren't a problem. BUt I haven't been wearing my gloves for the gym since 2 months ago. Well, I get to Dead Lifts and my hand just starts burning and on my last set I did it once and had to set it back down. My legs and back can handle it easily, but it seems trying to drop my Barbell with a slow and controlled motion is causing my hands to burn more then they should. So, back to gloves I go starting Friday.

Squats: Had a problem on first set, my left upper thigh felt like it was pulled, but I finished the set and went to the 2nd and I was fine. I guess I need to stretch a lot more at start up.

85 pounds - 5 times

105 pounds - 5 times

125 pounds - 5 times

155 pounds - 5 times

Military Press: This was the good thing. I changed my grip width to shoulder width instead of it being past the O rings and made this A LOT easier.

45 pounds - 5 times

65 pounds - 5 times

75 pounds - 5 times

95 pounds - 5 times. Usually struggle, but with Shoulder Width grip, it felt like I could have done it 10 so next week I'll be raising it to 105.

Dead Lifts: My favorite lift, damn hands.

165 pounds - 5 times

185 pounds - 5 times

205 pounds - 5 times

225 pounds - 1 time. Hands burnt too bad to even think of gripping it to lift it again. After I ran my errands I came home and iced my hands for a few minutes to numb the pain. Callisus are ripping off on my hands right now.

Too pressed for time for my assistances today, yet again. I will make them up tomorrow more then likley.


I'm trying to find ways to get rid of my belly fat without cardio. I hate running on a tread mill, riding the bikes, and high stepping elipticals. For some reason they feel so easy to me it just pisses me off. I mean, who can't run? No physics too it. I was thinking of making Tues/Thurs and possibly Saturday a small weight lifting cardio type session. Anyone have suggestions on this? I don't want to mess with my other lifts but, I really need to start trimming down my belly fat. It is the only thing keeping me from going below 20% b ody fat because my belly is around 28-29%. Forearms and calves and other things are decently low, low enough that if I could get my belly down to 22 I would get 19.

Take Dead Lifts off of Wednesday, add in something else, maybe shrugs and make my dead lifts on T/R/S using low weight but high reps since I sweat real hard doing those. What do you all think?

 

[SgtSlaughter]

great job man... i just read back to the 18th... since no one's been in here to visit...

You're getting the hang on the bench, yes... stay tight... feet firmly planted.

You're not consistant with your bench numbers increasing... i didn't read back to get a refresher on your goals.. but it's a 3x week training schedule it looks like... but you did 190 on bench awhile back... and now you're doing less with the same reps... what's up with that?

Also...quick note... a 40lb jump on bench at the weight your pressing will be hard... if you do a few singles or double with 10lb increases it primes your CNS to get ready for more weight so it won't feel as heavy.

Squats... yes, if you're feeling tight or pulled in some way strech more... before during and after can not do anything but help, IMO... that's what I do... take my sweet ass time when i need to and strech..

- I think i hit all the points i wanted to make.

OH nope...deadlifts...

I know your goals is weight losss... if you change up your routine, your other lifts will suffer most likely... I'd double, triple check the diet first... and do some cardio... yah everyone does it... but not many people use the Stepper at Level 15 and can't walk after I love that thing... or did love it when i was dieting.

 

[Rabid_Goose]

I dropped my bench real low because I am pausing now at the bottom and I wasn't happy with how far I was coming down on the 190 press. I was half an inch to an inch above my chest so I stopped that right there and rolled back. I'll be back to 190 in 2 weeks, 3 at the latest.

I'm thinking of now starting my bench at 105 or so instead of 95, or maybe 115. Then work my way up from there. Like you said about jumping my pressing up to high. I'm still learning about what my body can handle and can't handle. My goal for the first month of 5x5 was to get used to my skin and learn to handle everything in good form. If I lose form, I go back 10-20 pounds or I re-do it. Next week will be a good week because I feel comfy with everything. And Friday I'm attempting a 180 3 rep squat and thinking 180 BP for 3. I'll do 165 or so before I do my 3 rep set.

 

[s8nlilhlpr]

IMO, its great to hear that you are smart enough to lower the weight and practice better form. If you hate doing all the stupid cardio machines, then why not grab a jump rope? From what I've read, done correctly, it burns more calories than running/jogging, is easier on the joints, and is a lot more "technical" than "put one foot in front of other, repeat".

 

[Rabid_Goose]

Oh and that is something I can defintly do here at my house while my dog runs around the yard and give him something to do too. I remember I always got worn out a lot faster then running on a tread mill when I did jump ropes in high school. Forgot all about that thing.

I'll go buy me one when I'm at Wal-Mart tomorrow. Cutting my cals down to 2800 or so now instead of 3500. I want to gain muscle but I'm not at the plateu that'll come from not eating a Calorie Excess. That and I hate this damn gut, it is the one thing that I hate the most. So once I get it gone I'll feel a lot more better about myself eating Cal Excess. Well, I'm not even doing that right now because I'm losing a pound a week with 3500 cals.

 

[Rabid_Goose]

Good day all around the board. I took my Barbell Rows because I decided I wasn't satisfied completley with my form even though last week I was, I am now leaning at almost a 90 degree angle instead of a 70. I watched myself in the mirror and decided I needed to bend over further and took the weight down a bit.

Squats: On my 3 rep set, I think I could have hit 185 if I start higher out on my weight amount so I don't do more then a 25 pound increase to it.

75 pounds - 5 times

95 pounds - 5 times

125 pounds - 5 times

155 pounds - 5 times

175 pounds - 3 times

125 pounds - 8 times



Bench Press: Adjustment on my form, again. I noticed that when I brought the bar to my chest as I paused, I was allowing my elbows to sink even further down instead of keeping them parallel to my body, I was letting them sink down to almost below the bench. I stopped that and kept my elbows at a 45 degree angle and kept my triceps tensed up and steadied, made my pressing easier, much easier. Also, I felt like I could have done 190 even though on my 3rd rep it took me two seconds to press it up. And doing it with a pause at bottom still. What I do is as it comes to my chest, I stop long enough to Exhale and say Pause then press up.

95 pounds - 5 times

115 pounds - 5 times

135 pounds - 5 times

155 poudns - 5 times

185 pounds - 3 times

135 pounds - 8 times

Barbell Rows: Unsatisfied again with my form, took weight down, taking a very long ROM and very slow movement of the bar as if I'm leisurley strolling down river.

45 pounds - 5 times

65 pounds - 5 times

85 pounds - 5 times

105 pounds - 5 times

125 pounds - 5 times

Dips 8/8/8. All I had time for again, wife went to work late so I stayed around here instead of hitting the gym early. Time well spent.

 

[Rabid_Goose]

Had to use my old gym today in the town I work in. Bleh, hate that place. Over all good work out, everything is increasing but I'm changing my squat form, I am going to place my feet closer. I was watching myself in the mirror and noticed only dipping below parallel by half an inch to an inch because of a wide stance. So I pushed my ass out as far as it would would along with my shoulders, pushed my chest towards the mirror with a closer stance and got nice depth. Still learning but my legs are keeping up with the constant changing of form.

Squats:

75 pounds - 5 times

105 pounds - 5 times

135 pounds - 5 times

155 pounds - 5 times

165 pounds - 5 times

Bench Press:

95 pounds - 5 times

115 pounds - 5 times

135 pounds - 5 times

155 pounds - 5 times

170 pounds - 5 times...Last rep was a struggle, it took I'd say 2 seconds to press it all the way up, so next Monday it may be 170 again if I don't feel up to par for 175.

Barbell Rows:

45 pounds - 5 times

65 pounds - 5 times

85 pounds - 5 times

105 pounds - 5 times

125 pounds - 5 times

Also, having some other issues. I've been accidently carb depleting for the past two weeks because anything with healthy carbs wants to make me puke because I've eaten so much of the same stuff. My Blood pressure is naturally low but it went to 100/60 today, I was talking to my mom about having trouble waking up and apperntly this is the case. So I'm going to have to make oatmeal or something and now getting a recipe for Bread Stuffing since I ate some today and really liked it. May have to drink Gatorade or something to make sure I'm getting carbs. Also, going to the Doctor to see if I can get a medication to make it go up a little bit higher, my average BP over the years has always been 110/70.

 

[Rabid_Goose]

Crappy day at the gym. I found out how to go even deeper in my squats and am doing that so I'll have to take some weight off of my squats to keep up that far of a depth. Then I made the mistake of drinking their water at the gym, which I haven't had anything to drink today and I was on Ampo02. Their water taste funny but thought nothing of it, then an hour later I was over their toilet trying to puke. I told them they need to check their piping because I think their Janitor Closet Drain (Which is in the Men's bathroom next to the sink I get my water in) Is backwashing into the real water because I tasted cleaner in it today.

Squats: Finally Found my Form.

75 pounds - 5 times

105 pounds - 5 times

125 pounds - 5 times

145 pounds - 4 times, I only went to Parallel on the 5th Rep because I'm not used to going THAT damn deep. Holy Hell, but it felt FANTASTIC! And something that felt like it was pulling in my inner thigh no longer does that because I go so deep now.

Standing Military Press:

45 pounds - 5 times

65 pounds - 5 times

85 pounds - 5 times

100 pounds - 5 times

Dead Lifts My favorite lift cut short by horrible plumbing.

155 pounds - 5 times

185 pounds - 5 times

205 pounds - 5 times...Then I met the Porcilin God.

 

[Rabid_Goose]

Spent time with my wife on Friday so took a rest day and today I only got to do 4 sets of Squats. It was 75, 105, 125, 145 and then the front Desk asked me if that was my car. Lo and Behold a flat back tire.

Frigen Figures, but the great news is my Squats are now as far down as I can currently go. Maybe later on I will be able to go even further down. Just as long as I keep my eyes looking up, I tried checking my parallel level doing a squat and about tipped over haha. Parallel is when my forehead is slightly below the bar in the mirror, anything below that is going down far and boy OH do I go down far. Well, least today was semi-good.

 

[Rabid_Goose]

With much consideration and still feeling like a fat ass, I'm going to keep running the 5x5 but adding stuff on Tuesday, Thursday, and Saturday to help lose weight. I'm going to keep running the 5x5 portion, minus Military Press thinking of doing Incline.

My thoughts are for Tuesday/Thursday/Saturday will be my cardio days, one hour at the gym each day. I think I'm going to run/eliptical/bike for 45 minutes and then for 15 minutes do something like "The Bear" or try to find, I think they are called GPP exercises. I still don't feel comfortable in my skin, I thought I would be at 200 but I'm not and need to cut off the fat in my belly before I feel comfy. Will try to get in my before pictures this weekend and post them up maybe in a week or two.

I think I will go for 2500 cals or so, and thinking of even doing a carb rotation. Going to post up a lot on some of the different parts of the forum this weekend after I do as much searching as I can. That and I need to eat as healthy as I can for the next while with no extra food in the house. My wife is starting something and I don't want to tempt her with some of the foods I bring into the house and try to help her out in that way. I will post up a routine tomorrow.