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Nelmsjer's 2006 Journal

nelmsjer

nelmsjer

New member
Well, I mentioned in a post last week that I was going to start journaling here, so it's time to get started. First a few quick pieces of background info:

1) I just got done with my first 5x5 program and loved it. I've had outstanding results (in my mind). Below are some copies and pastes from the main 5x5 thread.
  • One more quick update: I mentioned that I would be testing deadlift this week. I just got back from that, and 455 went up very, very nicely...considerably easier than when I did 425. It was absolutely awesome, because I know I have more in me, and that was a lifetime best. Based on my time constraints, I didn't shoot for another, because I also wanted to test military. I am extremely confident in 495 after my next 5x5 cycle, which will end in about 13 weeks.
  • I have never tested military before, so I do not have comparison numbers. I am happy with the result, though, and it is certainly more than I have ever done. 185 lb. went up with no leg dip. It was actually interesting, because once my triceps kicked in, it flew up! Getting it past the sticking point was a tough one, though. I'll definitely call this one VERY close to my true max.
  • At 5'8", my weight increased from 185 to 202. A 17 lb. increase with only a moderate increase in bodyfat. I'm definitely satisfied, there. Calipers say I'm around 13-14%. I did not have the calipers when I began, but I am going to guess that I have added 2%, based on previous measurements and experience. At a worse case scenario, I went from 11% to 14%, which would equate to a 9 lb. gain in LBM in 9 weeks. I'll take it and smile.
  • 1RM on bench increased from 275 to 305. I am 32, and this matches my PR I set as a junior in college. Granted, I'm a little heavier now and have ~5% more bodyfat, but frankly, I never thought I would see it happen again. In college, I felt like my shoulder joint was going to come out the back. I felt a LOT more stable this time around.
  • 1RM on squat increased from 375 to 405+. I definitely feel like I had 20 lbs. or more and may try again , but 1RM squats aren't something I do very frequently. I know enough to know that my 1RM went up substantially, and that is good enough for me.
2) I am in Iraq and have very limited time to workout. 45 minutes is it, but it has proven to this point to be all that is needed. Not to be abrasive, because I truly intend this to be motivational and help you see that you can make the time. Just consider this if you are having a tough time trying to find time to work out: I work 84 hours (12 hours/day and 7 days/week) every week, no exceptions. I admit everyone's situation is different, but consider it. Incidentally for posting purposes, I am 9 hour ahead of CST in the US.

3) I started a higher volume workout yesterday. Specifically, I am doing Waterbury's Anti-Bodybuilding Hypertrophy program (search T-Nation.com if interested). I will either do this for 3 or 6 weeks and then run back into the 5x5 program.

4) I am doing the higher volume workout because my elbows hurt. My tendons and ligaments are sore, and I can't figure out why, to be honest. I have just come out of 5x5, so if experienced 5x5 people have an idea what may have caused it, I am all ears. For the technical, it is my medial epicondyle on both elbows, which is where almost all of the wrist flexors attach.

Ok, now for Monday's workout. ;)

Incline Press: 10 sets of 3 @ 205 - should have done a few more warmup sets, but was comfortably difficult throughout.

Bent Row: 10 sets of 3 @ 205 - felt fine

The two exercises were done circuit fashion with one minute rest between exercises. Overall, it was a good workout. Total time was approximately 25 minutes, so it is a lot of work in a fairly short amount of time. These numbers are technically supposed to be 80% of 1RM, and I am doing some guessing. The progression over the next 3 weeks is that week 2 is 10 sets of 4 and week 3 is 10 sets of 5. The weight remains constant throughout.

And Monday's food intake, which was about 400 calories over the last 2 week's average. Oops! LOL!

Calories: 3868
Fat (g): 177
Carbs (g): 360
Protein (g): 228
 
Looking forward to following the journal. You have some nice lifts I must say.

And it's quite humbling to see someone as busy as yourself do 5 x 5 in 45 minutes. I gotta work on my mindset.
 
silver_shadow said:
nelmsjer: u mentioned ur in iraq. are u in the army? how do u manage ur diet and what does it look like?
Click to expand...

No, I am not in the military. I am a contractor and have been here for 17 months. One of the greatest experiences of my life, as I have learned a great deal about myself, the value of life and my precious wife, other cultures, what I find I truly need in life (versus "want"), and many, many other things.

If I could allow a personal opinion to come out, I have also learned that the professional advertisers and marketers in America are promoting both the unconscious accumulation of lifelong debt and the destruction of true happiness in the US. I know that might be a hard concept to grasp, but let me explain it this way. My wife and I live in a metal container that measures ~10' x 40'. It is split into 2 rooms, joined in the middle by a small bathroom with a shower and toilet. That's a whopping 400 sq. ft. It is HOT (120-135 degrees Fahrenheit for at least 4 months. It rains almost daily for 3 months in the winter. But I have the good Lord, my amazing wife, the food I need, shelter, and a job that is satisfying...and I have never been so happy in my life. Literally everything else that isn't on that list is "extra", and I'm thankful for it, along with everyday that the Lord protects me. Anyway, thanks for listening... :)

As far as diet goes, I can't say that I manage it too strictly. I am very thankfully in a bulking phase right now. I eat a LOT of chicken breasts, pasta, vegetables, eggs, oatmeal, and fruit. It's kind of like being back in college with full access to the cafeteria. LOL!

I found that I averaged 3200-3400 calories daily while I gained weight over the last 10 weeks.
 
nelmsjer said:
No, I am not in the military. I am a contractor and have been here for 17 months. One of the greatest experiences of my life, as I have learned a great deal about myself, the value of life and my precious wife, other cultures, what I find I truly need in life (versus "want"), and many, many other things.

If I could allow a personal opinion to come out, I have also learned that the professional advertisers and marketers in America are promoting both the unconscious accumulation of lifelong debt and the destruction of true happiness in the US. I know that might be a hard concept to grasp, but let me explain it this way. My wife and I live in a metal container that measures ~10' x 40'. It is split into 2 rooms, joined in the middle by a small bathroom with a shower and toilet. That's a whopping 400 sq. ft. It is HOT (120-135 degrees Fahrenheit for at least 4 months. It rains almost daily for 3 months in the winter. But I have the good Lord, my amazing wife, the food I need, shelter, and a job that is satisfying...and I have never been so happy in my life. Literally everything else that isn't on that list is "extra", and I'm thankful for it, along with everyday that the Lord protects me. Anyway, thanks for listening... :)

As far as diet goes, I can't say that I manage it too strictly. I am very thankfully in a bulking phase right now. I eat a LOT of chicken breasts, pasta, vegetables, eggs, oatmeal, and fruit. It's kind of like being back in college with full access to the cafeteria. LOL!

I found that I averaged 3200-3400 calories daily while I gained weight over the last 10 weeks.
Click to expand...

great to hear that... :)
 
Tuesday's workout. Bodyweight was 205!!!

Front Squats: 5 sets of 10 @ 155 - I love these, but I thought I was going to die. I haven't done a set of 10 on anything in a very long time.
Hanging Pikes/Knee Raises: 5 sets of 10
Calf Raises: 5 sets of 10 w/ 60 lb. DBs - The only reason I'm working calves is because I literally haven't worked calves in years, and they visibly lag behind the rest of my body. Otherwise, I have to admit I think they are a waste. I wish we had a calf machine for this, but it's my own fault!!! LOL! I designed the gym and ordered the equipment for the gym my wife and I lift in, but I purposefully decided not to get one (btw...not my current job, anymore). While it is a large gym, equipment space is critical, and I figured our soldiers could be spending their time doing better things than calf raises. I don't know why I bothered, because most of them act like the people in the gym moron thread. Whoever is in charge of making recommendations on training our military needs to read some research. Oh well...someday, perhaps, I can get in front of the appropriate person.

Anyway, the workout was tough. Everything was done in giant set fashion with 1 minute between exercises. Front squat, 1 minute rest, Hanging Pikes, 1 minute, etc. I was out of breath by the end and honestly somewhat "brain dead" for the next hour, even after a post-workout shake. Total workout time was right around 25 minutes.

I am appropriately sore from yesterday's workout. Tomorrow is a scheduled day off.
 
Bump to add Tuesday's calories. All I've got to say is my appetite came back with a vengeance after the two higher volume workouts (compared to the 3x3 of the DF5x5). I'll be backing off today, which is a scheduled day off from the gym.

Calories 4238
Fat (g): 134
Carbs (g): 428
Protein (g): 339
 
nelmsjer said:
Front Squats: 5 sets of 10 @ 155 - I love these, but I thought I was going to die. I haven't done a set of 10 on anything in a very long time.
Click to expand...

I know how you feel. I ran two 5 x 5's and then took a few weeks off doing some stuff in 12-15 rep range and I had this cold sweat going the whole time lol.

As far as fronts, I'm thinking from now on I'll be doing 3 reps or below and increase my sets, just to keep the weight moving. I just can't keep my rack at higher intensities for 5 reps, and no way for 10.
 
Wednesday's calories:

Calories 2968
Fat (g): 114
Carbs (g): 268
Protein (g): 227


Today is a scheduled workout day. We will be doing 5 sets of 10 on dips and chinups. The dips won't be difficult; however, my chest is sore from the inclines on Monday and the hanging pikes on Tuesday. I should get all the chinups, but we will see.

I noticed on a few other logs that donig supinated bent rows helped relieve some elbow soreness. I will try those for a few weeks and see if my elbow pain goes away. Any other thoughts on that?

Oh! One more thing...my vastus medialis are definitely sore from the front squats. It is obvious that they very specifically hit that muscle on Monday. Pretty interesting!
 
*Bunny*, you are just absolutely too sweet. Thanks for dropping by! :)

Ok, today's workout was nasty. The workout, as I mentioned, is 5 sets of 10 on dips and chinups. The exercises are alternated, and there is 1 minute rest in between. The dips went fine.

And then there were the chinups.

Ah, yes...the chinups. My first three sets of 10 chinups were just fine. On my fourth set, things got ugly. Form went out the window. They were kipped, pulled, yanked, grunted, or whatever else it took to get them. I only got 5 on the 4th set before coming down. Then I got 3. Then I got my last 2. I got down, praised God I wasn't working legs this hard, and went off to do my last set of dips.

And I was left with one more set of chinups to go.

The human body is interesting. I hit the bar and did the 3 ugliest chinups, yet. And then I dropped down, grabbed my wife, and made her do 3 more (she does all my workouts with me). Then I got up, thinking I would do another 3. I only got 2. I'm pretty sure my chin was in the general vicinity of the bar, perhaps pointed in the right direction. Then my wife did 3 more (I was spotting her after her first set. She's freaking studly, though, and got 8 on her first set). After her 3, I grimaced and did 2 more.

I still had 3 more to go. They were nasty, but I won. At the end, we had done 50 dips and 50 pullups in a little over 25 minutes. There is no doubt I will be greeted in the morning with pain. I had trouble tucking my shirt in, let alone buttoning it. It was enjoyable, and I'm smiling now thinking about doing it better next week.

Life is good.
 
nelmsjer said:
Oh! One more thing...my vastus medialis are definitely sore from the front squats. It is obvious that they very specifically hit that muscle on Monday. Pretty interesting!
Click to expand...
LOL, so technical :) Well, my rectus femoris and vastus lateralis are sore as well :) (right leg only so far), not from squats though, from plyo lunge stuff from this morning ... yeow!

nelmsjer said:
*Bunny*, you are just absolutely too sweet. Thanks for dropping by! :)

At the end, we had done 50 dips and 50 pullups in a little over 25 minutes.
Click to expand...
No Problem.
And, I see you & the hottie IP did mine for me, :) Every muscle in my upper body thanks you :)
 
*Bunny* said:
LOL, so technical :) Well, my rectus femoris and vastus lateralis are sore as well :) (right leg only so far), not from squats though, from plyo lunge stuff from this morning ... yeow!
Click to expand...

We need to talk about this plyo stuff, sometime. And technical is what you get...my "Voracious Learner" is no joke! I'm a big nerd!


*Bunny* said:
No Problem.
And, I see you & the hottie IP did mine for me, :) Every muscle in my upper body thanks you :)
Click to expand...

No problem! Whatever we can do for you, and we'll let you know how you feel in the morning! :evil:
 
Yesterday's food intake is embarassing. Life got in the way. I'll be eating more today, without a doubt. At any rate, here it is.

Calories 2814
Fat (g): 54
Carbs (g): 355
Protein (g): 228

Yesterday's bodyweight was 204.6. The musculature around both elbows is sore this morning. I think my brachioradialis may give me fits by the end of the day. At this point, it is a "healthy" sore, and we'll see how it progresses.
 
Today's workout: All exercises done circuit fashion. Deadlift, 60 seconds, decline situps, 60 seconds, calf raises, 60 seconds. Repeat x 10.

Deadlifts: 10 sets of 3 at 365. This was difficult, but all 10 sets were with good form. The problem is that next week we are supposed to do 10 sets of 4, which I don't think will happen. I'll try, and adjust as appropriate.

Decline situps: 10 sets of 3 with 45 lb. plate behind head. Last 4 sets were nasty.

Calf Raises: 10 sets of 3, single leg, with 100 lb. dumbbell strapped onto dip belt. Did I mention I freaking hate these? Useless, but lagging. Trust me, if I had hills here in Iraq, I'd run them, instead.

Bodyweight: 204.4 lbs.

If anyone is reading, I have a question for consideration. My total workload on deadlifts was 10 sets x 3 reps x 365 lbs. = 10,950. If I go as the workout was written, I am supposed to do the same weight for 10 sets of 4, which would equal 14,600. The problem is that I don't think I'm going to make it. I'm not being negative, I just know that this was rough, and the only way I could make it would be to dramatically lengthen the rest periods, which I don't have the luxury of doing. So, here is my question.

Should I base next week on workload or on intensity? If I drop down to 325 for 10 sets of 4, my workload total will be 13,000, and I will be able to complete it in the same amount of time as today's workout. Technically, however, intensity will have been reduced.

Thoughts?
 
Yesterday's calories: much better. After the deadlift workout, though, a couple 100 extra wouldn't have hurt.

Calories 3434
Fat (g): 98
Carbs (g): 376
Protein (g): 271

Ok, enough of that. Time for breakfast. ;)
 
A one-third increase in workload if you are already pushing yourself is huge. If your program calls for it then you have to accept that you started too heavy and have broken the program already.

Have you taken a look at Prilepin's table to check what total reps for this intensity he'd recommend? Moving from 30 reps to 40 suggests that you are striving to load or are working at a very low intensity and I don't get the impression that either is the case. Accordingly, you need to choose whether to abandon the program or take it back on track. Getting it back on track will require a huge drop in intensity.
 
blut wump said:
A one-third increase in workload if you are already pushing yourself is huge. If your program calls for it then you have to accept that you started too heavy and have broken the program already.

Have you taken a look at Prilepin's table to check what total reps for this intensity he'd recommend? Moving from 30 reps to 40 suggests that you are striving to load or are working at a very low intensity and I don't get the impression that either is the case. Accordingly, you need to choose whether to abandon the program or take it back on track. Getting it back on track will require a huge drop in intensity.
Click to expand...

blut_wump, thanks, and I agree. I've worked it out, as mentioned above, that 325 will allow for a greater overall workload. So, I believe my plan is to do the first few (2-4?) sets with the 365, and then drop down to the 315 or 325 that I know I can handle and will also provide the greater workload.

This is the problem with percentages. The program calls for 80% of your max. I'm at 76%, because I already knew 80% wasn't going to happen. And I'm learning that I needed to go even lower than that.

I have reviewed Prilepin's table, but I failed to compare it with this program. Thanks for the reminder and the post.
 
Today's calories.

Calories: 3505
Fat (g): 140
Carbs (g): 323
Protein (g): 251

Side note: I have zero "soreness" from all of the deadlifting. I am very aware that soreness is not an indicator of effectiveness. However, with the increased volume, I expected to at least feel something. My third week of 3x3, done ~4 weeks ago, was done with the same weight of 365. So, 9 total reps to 30 total reps.

Measurements taken yesterday:
Biceps - 15.25
Forearm - 13
Chest - 44.5
Hips - 41
Waist - 35.5
Stomach - 39
Thighs - 25.75
calves - 16

Finally, I have a question again. I have a "power gut". It drives me nuts, and I've had it almost my entire life. I think I got it from working out on the farm. All I know is that I am tired of people mentioning that I'm adding weight to my stomach (which I technically am), but I don't have a ton of fat over my abs. It's the freaking shape of my stomach. I have been trying to consciously hold it in when I sit and stand and walk around, hoping my transverse will kick in and possibly fix it. If anyone has ANY ideas on how to work on this, please let me know.

Thanks!
 
lol.. u share a similiar problem with us all who lift.. an ugly gut.. when ur upper body looks impressive and ur legs are muscular.. and then there's the guy.. yuck..

so let's make a deadline.. by this year MAY.. we're all gonna get our six packers.. and maintain BW or increase..what do you all think? up for the challenge?
 
carlsuen said:
lol.. u share a similiar problem with us all who lift.. an ugly gut.. when ur upper body looks impressive and ur legs are muscular.. and then there's the guy.. yuck..

so let's make a deadline.. by this year MAY.. we're all gonna get our six packers.. and maintain BW or increase..what do you all think? up for the challenge?
Click to expand...

I have the same issue,except mine is actual fat :worried: .Get abs whilst staying the same weight within 5months would be very difficult if not impossible for me to do,but I would be up for the challenge as I have been straying with my eating habits lately.Maybe june/july would be a more feasable time period.Maybe we should even try to post pics or something :) .
 
nelmsjer said:
Finally, I have a question again. I have a "power gut". It drives me nuts, and I've had it almost my entire life. I think I got it from working out on the farm. All I know is that I am tired of people mentioning that I'm adding weight to my stomach (which I technically am), but I don't have a ton of fat over my abs. It's the freaking shape of my stomach. I have been trying to consciously hold it in when I sit and stand and walk around, hoping my transverse will kick in and possibly fix it. If anyone has ANY ideas on how to work on this, please let me know.

Thanks!
Click to expand...

I do stomach vaccums.

You exhale all air out of your lungs and suck in your stomach for as long as possible. Use short shallow breaths.

You can do it standing. I tend to do it in the shower and on an empty stomach. Generally about three sets only.

This works your TA. Which is responsible for the tight stomach. Acts like a corset. TA does not get activated during other ab exercises.

With multiple squat sessions and always having lots of food in you this I find is the best way to attack the problem.

Its boring to do and often I forget , but it works. Over time when relaxed your stomach keeps a lot tighter.

try it for a month daily see what it does for you.
 
Numani, you've nailed it on the head. It's not a "fat" issue. It's a transverse abdominus issue that I have had forever. There is a picture of me in high school where I am probably roughly 7% bodyfat - veins, complete 6-pack, a few striations. Well, we are just standing around talking with our shirts off, and my stomach is freaking sticking out. Looks like a freaking GH gut, and it's ridiculous!

I'll start the stomach vacuum trick, along with keeping it sucked in as much as I can remember, and hopefully this will get fixed. Have you noticed a literal visible difference?
 
nelmsjer said:
Numani, you've nailed it on the head. It's not a "fat" issue. It's a transverse abdominus issue that I have had forever. There is a picture of me in high school where I am probably roughly 7% bodyfat - veins, complete 6-pack, a few striations. Well, we are just standing around talking with our shirts off, and my stomach is freaking sticking out. Looks like a freaking GH gut, and it's ridiculous!

I'll start the stomach vacuum trick, along with keeping it sucked in as much as I can remember, and hopefully this will get fixed. Have you noticed a literal visible difference?
Click to expand...


I have seen a visual difference. Thats why I say do it for a month and Im sure you will see the difference.
 
Sunday's Calories

Calories: 3443
Fat (g): 143
Carbs (g): 276
Protein (g): 273

Workout day today! I'll update later.
 
nelmsjer said:
Sunday's Calories

Calories: 3443
Fat (g): 143
Carbs (g): 276
Protein (g): 273

Workout day today! I'll update later.
Click to expand...

Do you just record calories by pen+paper or do you use some calorie tracking site like fitday.com?
 
I went ahead and purchased FitDay's computer software. I am VERY glad I did. Both my wife and I use it and find it very helpful.
 
nelmsjer said:
I went ahead and purchased FitDay's computer software. I am VERY glad I did. Both my wife and I use it and find it very helpful.
Click to expand...

How does the purchased version compare to the free online version?Is there many extra features or is it just the same?
 
Speed and ease of use are probably the 2 largest factors. There are many more items in the database with the paid version. Not being tied to the internet and waiting on searches and items to pop up was enough for me to pay. You can also look at things by meal, instead of by day.

If you have specific questions (Will it do "xyz"?), let me know.
 
anotherbutters said:
If the paid version cooks everything after you've input the ingredients, I'll have a copy myself.
Click to expand...

:lmao: That's in the deluxe version, bro.


Okay, today's workout was 10 sets of 4 on incline press and bent rows, both at 205 lbs. Strained for my last 2 sets of incline on the last rep, but not bad. Bent rows were done with supinated grip, which took a lot of stress off the elbows and felt better.

After the last set of rows, I power cleaned the 205 and then jerked it, which is the first time I've done the jerk. It was ugly, but it went up and locked out just fine. It was immensely fun, so I'll have to keep playing with it. It kind of makes me frustrated that I was never exposed to Olympic lifting at a younger age...
 
Sorry, I have to pull a page from AnotherButter's journal. He reminded me that I set a bodyweight PR as well, today... 206.6 lbs. About 4 more to go, and then I want to keep it there for a month or two before I cut down. We'll see how it goes!
 
nelmsjer said:
Bent rows were done with supinated grip, which took a lot of stress off the elbows and felt better.
Click to expand...

I've found that to be true for me too.

nelmsjer said:
Sorry, I have to pull a page from AnotherButter's journal. He reminded me that I set a bodyweight PR as well, today... 206.6 lbs. About 4 more to go, and then I want to keep it there for a month or two before I cut down. We'll see how it goes!
Click to expand...

Nice work. I also want to get to 210 (I'm 5-11). Right now I barely have visible abs and only if I flex them and the lighting is right ;)
 
Jim Ouini said:
Nice work. I also want to get to 210 (I'm 5-11). Right now I barely have visible abs and only if I flex them and the lighting is right ;)
Click to expand...

That is EXACTLY where my bodyfat is right now, Jim. LOL!

Monday's calories were lower than I wanted them to be. Something is going wrong with my shakes. Yesterday, they made me very nauseous...enough that I sat down for 30 minutes to keep from vomiting both times I had a shake. I hope I'm not developing some allergy to whey or something. Who knows? Anyway, I cleaned my shaker today for almost 5 minutes, thinking maybe it was a bacteria or something that gave me mild food poisoning. I'll take the plunge and try again today, but if it happens again, I'm staying away from shakes for a week. It tore me up.

Anyway, calories:

Calories: 3103
Fat (g): 103
Carbs (g): 361
Protein (g): 207
 
It might well be something in your shaker. I ditched my shaker in preference for a 1.5 litre mineral water bottle for that reason. Every weekend, I chuck it and start a new one (same for the bottle that I actually drink water out of). It just takes a while to pour the shake down the narrow neck, that's all.
 
It's been a busy day. Sorry for the short posting.

Workout today was 5 sets of 10 of the following:

Front squats @ 165
Hanging pikes
Calf Raises @ 380

Exercises were done giant set style with 60 seconds between each exercise. Left me huffing and puffing, but a great workout. I've been HUNGRY this afternoon and eating quite a bit. :chomp:
 
Yesterday's food:

Calories: 3397
Fat (g): 146
Carbs (g): 263
Protein (g): 261

Today has been brutally busy, as well. Also had another stomach problem with my protein shake. I'm taking a week off of them, as it wiped me out. Workout today suffered because of it.

5 sets of 10 dips (BW+25 lbs.): 10/10/10/8(2)/7(3) reps(reps after brief rest)
5 sets of 10 pullups: 10/10/10/5(5)/5(3)(2) - nasty form. Again, I was wiped out from the shake.

Good workout, but very frustrated about the shake issue. The pullups were harder today, but I don't know if it is because the program isn't working or if it is because of my illness.

Thanks for stopping by the journal the other day, AB! :)
 
I have been, once, over 10 years ago. The thing that is going to be difficult, IF I have developed a problem with this, is that I take 600 calories per day in the form of shakes...one mid-morning and one post-workout. That will be: 1) a lot of extra food that 2) isn't as "optimal" for post-workout.
 
What kind of Powder is it? WHat do you mix it with? Milk / water? If milk, can you just try the water to see if it makes a difference? Sorry for all the questions Nelms :D

I can see it being the bacteria from a dirty shaker, lactose issue or maybe a bad batch? :(

If you are taking shakes to get a meal in, and don't care too much about the taste you can use ISO AGB from the AF Store. I have to blend it but I use berries (Straw/Blue/Rasp and even a banana) b/c it tastes better and I STILL cannot drink a Protein Shake warm/room temp. :) After a year I'm finally use to them and can handle those Myoplex ones if I NEED a meal quick but that's about it & it's gotta be cold. Picky Picky :)
 
At this point, I have almost narrowed it down to the ON Whey. I use that one mid-morning as a snack. The issue, though, is that I haven't had a problem with them before this past week. I am not using the shaker, anymore...just a fresh water bottle each time, with water only. So, three times now, I've gotten sick and it has affected my workout.

I also have a blend that I created from the Protein Factory. It is my post workout shake, and I love it. That one, to this point, has only made me sick once, and that was when I was using the shaker. I need to try it again. Call me a wimp, but I'm afraid to try it! I HATE being wiped out - I am literally fighting nausea for 60-90 minutes after I drink it. It SUCKS. I guess I'll try just a post-workout shake tomorrow and see if I still have issues.

Time to find a new mid-morning snack with protein...and pray the post workout shake stays down. :worried:

Off to take IP to Mongolian and home for the night....have a great day, *Bunny*, and all! :)
 
Post workout shake didn't work, either. No whey for me for a while.

Today's workout was the deadlift, decline situp, and calf raise workout. Last week we did 10 sets of 3. This week we did 10 sets of 4. I have no clue how I made it, but I did. Even now, 2 hours later, I'm sitting here...worthless. I had to dig deep.

Deadlifts: 10 sets of 4 at 365. I discovered that I have not been going low enough with my hips on the start. I think correcting this is the only way I made it through it. It made a huge difference.

Decline situps: 10 sets of 4 with 45 lb. plate

Calf raises (on leg press): 10 sets of 4 with 430. Single leg w/ assistance from other foot as needed.

The post workout shake started to cause problems, so I went ahead and just started eating. Feeling better now.
 
Regarding the pre- and post-workout nutrition, I just take a scoop of ON 100% Whey Double Rich Chocolate or Chocolate Mint in water prior to training with creatine (if I'm using it at the time), then afterwards, one scoop with 5 tbsp of dextrose, also in water. I never have any problems with ON. They get an A+ in my book in terms of their taste and price. Very economical, very damn good.
 
Friday's calories. Scheduled day off. Mexican at lunch = OUCH.

Calories: 3437
Fat (g): 150
Carbs (g): 357
Protein (g): 181

Wish I could be around more...project at work is making me want to snap. :evil:
 
I know certain protein powders make me feel sick as well after i drink them, but i have never been lactose intolerant. For example, all the protein powders from GNC always makes me feel terrible, but with the 2 others ive tried i haven't had any probelms. i've been as confused as you have been over this, but i just stay away from the GNC stuff now.
 
Ok, things have cooled off (a little) at work. The weekend was scheduled off from the gym. I didn't log either day, so I'm not sure how that went. I know that Saturday's calories were about right, but yesterday's were low. Oh well...it's an off day, and I'm carrying more than I'm accusomted to, so a low day won't hurt! :) LOL....

This week is the final week in the 3 week program we're experimenting with. I'm not sure how I feel about it. I need to give the 5x5 another run through and see if I still make the gains I did first time, or even similar. There's just something about the simplicity of 5x5 that I enjoy, along with the gains, of course!

I'll update later on the workout.
 
nelmsjer: for qualty and taste i stand by isopure zero carb. its 50 grams per serving. its the best bar none. on is good for the price but isopure is a great product.
 
Good deal, e4d...thanks! I've got to try SOMETHING! The hard part is going to be getting things over here (Iraq). I don't want to order a ton of stuff to try and then still have problems with my stomach.
 
its hard to diagnose whats up with your stomach..... but isopure is exactly that... pure. advantagesupplements.com cheapest ive seen.
 
Today's workout:

Incline bench: 10 sets of 5 at 205. On set 9, my wife had to help on the 4th one. On set 10, I only got 3, but I got all 3 on my own. This one was tough, and I haven't pushed that hard in a while with upper body.

Bent row: 10 sets of 5 at 205. The form on the tenth set got ugly, but it was good up to that point.

At the end, I did my customary clean and attempted jerk. I got 205 last week, but I could not lock it out this week. I think the incline presses to failure did me in. :)
 
Nice, I was getting the feeling you were missing some cals lately, however. Although for me weight gain can be kinda strange, I was pretty steady for awhile even though I was increasing my cals and then all of a sudden the scale jumped up 5lbs (all rock hard muscle of course ;) )
 
Jim Ouini said:
Nice, I was getting the feeling you were missing some cals lately, however. Although for me weight gain can be kinda strange, I was pretty steady for awhile even though I was increasing my cals and then all of a sudden the scale jumped up 5lbs (all rock hard muscle of course ;) )
Click to expand...

Yeah, that's what I thought, too, so I was surprised to see it! We'll see if it was just a weird day or if the weight gain trend continues.

And of COURSE it was solid sheets of metallic muscle! :FRlol:
 
*Bunny* said:
Happy week of lifting with the smokin' IP :D
NICE location :lmao:
Click to expand...

You know...lifting is somehow ALWAYS better when I'm lifting with my sexy IP... :)

Speaking of, here is today's workout: 5 sets of 10 on everything. I got all reps on all sets. Done in circuit fashion, with 1 minute rest in between each exercise.

Front squat with 175 lbs.
Hanging pikes
Calf raises with 390 lbs.

This is the 3rd week of the program, and doing the 50 reps per exercise is MUCH easier than it was the first week!
 
nelmsjer said:
Speaking of, here is today's workout: 5 sets of 10 on everything. I got all reps on all sets. Done in circuit fashion, with 1 minute rest in between each exercise.

Front squat with 175 lbs.
Hanging pikes
Calf raises with 390 lbs.

This is the 3rd week of the program, and doing the 50 reps per exercise is MUCH easier than it was the first week!
Click to expand...

Just the fronts sounds exhausting. For one, I couldn't hold my rack for 10 reps, and secondly even if I could I'd need about 5 minutes rest between sets. Front squats really take a lot out of me.

BTW, how are the joints feeling after all this reppage?
 
blut_wump said:
Welcome, IP. The name behind the acronym is revealed.
Click to expand...

Thanks, blut_wump! She was a national level competitive figure skater in both singles and pairs. And don't let the "princess" name fool you or anyone else...she's as tough as they come in the weight room. :)

Jim Ouini said:
Just the fronts sounds exhausting. For one, I couldn't hold my rack for 10 reps, and secondly even if I could I'd need about 5 minutes rest between sets. Front squats really take a lot out of me.

BTW, how are the joints feeling after all this reppage?
Click to expand...

The front squats are really tough. After the 3rd set, I'm breathing like a machine for the last 10 minutes of the workout. Like I said, though...it is a LOT better than it was the first week! Whew!

I'm feeling really good. I even commented to IP last night about how much better I feel compared to even just 4 months ago. I'm still having elbow problems, but they seem to be getting better. The rows are what initially did them in. Switching to supinated grip on the bent rows helped a lot, and now I alternate supinated and pronated without too much trouble. I'll be finalizing my next 5x5 workout program this weekend on paper and starting it next week. I'm READY!
 
nelmsjer said:
Thanks, blut_wump! She was a national level competitive figure skater in both singles and pairs. And don't let the "princess" name fool you or anyone else...she's as tough as they come in the weight room. :)
Click to expand...

OMG TONYA HARDING

:p

nelmsjer said:
I'm feeling really good. I even commented to IP last night about how much better I feel compared to even just 4 months ago. I'm still having elbow problems, but they seem to be getting better. The rows are what initially did them in. Switching to supinated grip on the bent rows helped a lot, and now I alternate supinated and pronated without too much trouble. I'll be finalizing my next 5x5 workout program this weekend on paper and starting it next week. I'm READY!
Click to expand...

Yeah the heavy rows hurt my elbow in addition to weighted pullups. I've been supinating both now for awhile and the 'bow feels alright. Maybe I'll ease back into pronated by alternating too.

Looking forward to your 5 x 5, should be good stuff.
 
Thanks, Jim! :)

Yesterday's workout was good and bad. Yesterday was 5 sets of 10, alternating dips and pullups. The dips were done with 25 lbs. on a dip belt, and I got all 5 sets of 10 without needing to pause, which was better than last week. So, that was good. The pullups, however, feel like they are getting progressively worse. I think I have been pushing past failure for too many weeks now on them. I'll be glad to jump back to 5x5. Something tells me the reduced workload (25 reps vs. 50 reps) is really going to allow for some amazing recovery and compensation.

I hope that's what happens, anyway. :FRlol:
 
Last edited:
Thursday's calories:

Total: 3072
Protein (g): 189
Carbs (g): 286
Fat (g): 133

Thursday's weight: 207.2 lbs.
 
Hey, all! Things have been very busy at work. Due to flooding and projects, Friday's workout got pushed to Saturday. All of a sudden, Saturday became emergency meeting day, so workout got pushed to today. This is supposed to be 10 sets of 5 at 365 lbs. on deadlift today, but I'm just not up to it. I'm going to keep the volume and drop the weight down so that I still have more workload than last week.

Let's see.... last week's workload was 14,600 lbs. Dividing that by 50 reps (instead of 40) gives me 292 lbs. so that I equal last week's workload. I think I'll drop from 365 to 315, have a more comfortable workout, and get a total workload of 15,750 lbs.

LOL...well, it looks good on paper, anyway. I'll update later on how it goes. :D
 
OK, I totally switched gears and started a new SF 5x5 today.

I still have some work to do on getting this next one together because of the quick change in heart, so I'll update tomorrow or the next day on the full layout. However, today's workout went as follows:

Squat (all for 5 reps): 165/206/247/288/329 - it was nice being under some weight again. I love squats!

Bench (all for 5 reps): 120/150/180/210/240 - again, it was nice getting back to the bench

Power cleans (all for 5 reps): 97/121/145/169/194 - I probably need some form work on this, but dang, I love these. What a blast!

IP and I REALLY enjoyed this workout. We're considering overhead squats on Wednesday, in place of the squats. We're also considering adding straight sets (no ramp up) of pullups on Wednesday. Anyone have input on that one?

One of the reasons that we are using overhead squats is to learn a new exercise that is technically difficult AND to reduce the workload on the legs, even if only a little bit. We are going to be adding in a small amount of cardio in on 2-3 of the off days. In all, I've gained 24 lbs. in the last 3 months, and I'm starting to feel uncomfortable. Also, we head out on a 3-week vacation approximately March 1st.

Finally, I'm considering purchasing a non-whey protein powder to try, so I can see if I will tolerate it any better ( :sick: ). Any suggestions?

Thanks, all!
 
Pullups ramped or straight-setted shouldn't make a big difference. I know Rippetoe recommends 3-4 sets of 12 with pullups, then add weight when you can hit all those comfortably at bodyweight, hit those reps again, add weight, etc. I like the approach, but some people just can't seem to break a rep barrier, and are better served by attaching some weight to a belt and doing lower reps. If you like the idea of straight sets more, then by all means go that route. You seem intelligent enough to be able to gauge the efficacy of it.

I like the idea of overhead squats, but front squats may be a better alternative. They're just easier to learn. But hey, a challenge is a great thing, and I loved overheads when I tried 'em out. It's humbling, I'll say that much.

24 lbs. in three months? 8 lbs. a month? 2 lbs. a week? Shame, you know to aim for 1 lb. per week my friend. I'm guessing you added a bit of fat, yea? I kid, I kid. At least you put the weight on. I was downing 4,000+ calories back in March 2005 and I didn't gain anything. My job is labor intensive, coupled with my adolesence and other activities. Any idea how much of what you gained was muscle?

I got me some chocolate calcium caseinate from TrueProtein. Tastes alright, but I love my ON 100% Whey. Caseinate gets foamy and tastes chalky. Gotta chug it quick. Then again, I had 2-3 16 oz. shakes a day, so if you're just using it for PW or something, I don't think it'll be a problem.
 
I tried some OH squats in December. The bar alone was too much for the first few attempts. You need to find your groove and then it gets easier.
 
IP and I played around with these probably 2 months ago. We always warm up squats with overhead squats with just the bar, so we're fortunate to have the form down, already. I worked up to 185 lbs. that day for an easy single, but that was all I was comfortable with doing without really devoting some thought to it. I'm thinking (hoping) it will go well.
 
Nice to hear someone doing overhead squats,they seem to be a very good at training the core as well as balance.I have a question about them however,I have been doing a few sets after my workouts with just the bar and find them to be a bit tough on my wrists.I hold the bar with a wide snatch grip(to the collars) and find I can do the exercise with good form and stay stable easily,but my wrists feel very uncomfortable after a few reps.Is this a normal occurance that dissapates with time or am I holding it incorrectly?

Thanks for your time and good workout by the way :) .
 
Anthrax Invasion said:
Pullups ramped or straight-setted shouldn't make a big difference. I know Rippetoe recommends 3-4 sets of 12 with pullups, then add weight when you can hit all those comfortably at bodyweight, hit those reps again, add weight, etc. I like the approach, but some people just can't seem to break a rep barrier, and are better served by attaching some weight to a belt and doing lower reps. If you like the idea of straight sets more, then by all means go that route. You seem intelligent enough to be able to gauge the efficacy of it.
Click to expand...

I wasn't clear...my fault. I just mean that I will do all 5x5 at a constant weight, instead of ramping up to the last, heaviest set. So, weight WILL be added. :)

Anthrax Invasion said:
I like the idea of overhead squats, but front squats may be a better alternative. They're just easier to learn. But hey, a challenge is a great thing, and I loved overheads when I tried 'em out. It's humbling, I'll say that much.

24 lbs. in three months? 8 lbs. a month? 2 lbs. a week? Shame, you know to aim for 1 lb. per week my friend. I'm guessing you added a bit of fat, yea? I kid, I kid. At least you put the weight on. I was downing 4,000+ calories back in March 2005 and I didn't gain anything. My job is labor intensive, coupled with my adolesence and other activities. Any idea how much of what you gained was muscle?
Click to expand...

Yeah....busted. I did add a bit of fat, but I also gained a crap load of muscle. I am pretty confident of my ability to get rid of it, and I will be doing that much more slowly. I want this muscle to stay, so I'm going to be taking my time getting rid of the fat. I figure 207 on a 5'8" frame (ummm.....in my shoes) is enough for now. :) :FRlol:

Thanks for your post!
 
Yesterday's calories:

Total: 2722
Fat: 131
Carbs: 185
Protein: 198

Today's workout:
25 hyperextensions, 10 roman chair situps, 20 hyperextensions, 10 roman chair situps
light jogging
8 x 20-second sprints at roughly 70-80% max
Stretched about 5 minutes

Not bad...nice and easy. I had a recommendation to try ginger root with my shake, so I did. It's going SOME better, but I'm still a little queasy. We'll see how it goes...
 
nelmsjer said:
I figure 207 on a 5'8" frame (ummm.....in my shoes) is enough for now. :) :FRlol:

Thanks for your post!
Click to expand...
^^ I love when ya round up :verygood:
Have you ever posted pics & have IP be the photog for a while? :Perk:
 
Nice OH squat. With OHP and squatting being my weakest lifts, you can imagine how good I am when they're combined :chomp:
 
anotherbutters said:
I'd like to see G5.0 to do some OH squats. That'll bring him down a peg or two ;)
Click to expand...
I got my ass handed to me w/ 95 pounds - couldn't keep the bar back enough and it just kinda toppled forward into the safety bars. A little self-PWNAGE never hurt anyone :p

EDIT: but I like a challenge. I can hold 265 locked out overhead no problem, so I'm gonna specifically work on OH squats when i warm up from now on. We'll see what happens....
 
Last edited:
*Bunny* said:
^^ I love when ya round up :verygood:
Have you ever posted pics & have IP be the photog for a while? :Perk:
Click to expand...

CRAP. I've been called out. Why did you have to ask while I'm bulking?

I'll have some up soon...
 
Guinness5.0 said:
I got my ass handed to me w/ 95 pounds - couldn't keep the bar back enough and it just kinda toppled forward into the safety bars. A little self-PWNAGE never hurt anyone :p

EDIT: but I like a challenge. I can hold 265 locked out overhead no problem, so I'm gonna specifically work on OH squats when i warm up from now on. We'll see what happens....
Click to expand...

Good idea...just start doing them with the bar before every workout, everyday. You'll pick up the form in no time! And then you can come here and make us all feel weak again. LOL!
 
Well, my body is not impressed with my decision-making ability, whatsoever. Let's recap yesterday's lack of brain usage:

1) I'm 24 lbs. heavier than I was the last time I did "sprint-like" activities. Today, my ankles, hips, lower back, and the general overall dull ache I am experiencing are all congratulating me on my stupidity.

2) My calories for yesterday were just over 2000. Why? Because, after 5 different experiments, I still wanted to try and get a post workout shake in, even though I have wanted to hurl after the last 10. On a positive note, the ginger root helped. I didn't want to throw up. BUT...I still felt like crap and it totally destroyed my appetite the rest of the day.

Lessons Learned:

1) Maintain a once per week sprint workout on an off day while bulking, in order to keep the tendons, ligaments, joints, and muscles accustomed to the forces generated and flexibility needed.

2) Find someone that would like to purchase some quality whey protein. :) LOL!

3) Go to Protein Factory and get 2 lbs. of some other type of protein to try.

Oh well...live and learn. :)
 
Congrats on having learned from your experiences. ;)

Have you tried straight egg-white? It reputedly has the highest bio-availability rating of any food.
 
Last I checked, Blut, whey had the highest BAV of any protein powder out there. I know that's out of the question for him though, and egg would be a good choice. :)

Nelm, I wouldn't sprint on off days if it's right between training days (i.e., don't sprint Tuesday or Thursday when you lift Monday, Wednesday, and Friday). Hormonally, training two heavy days in a row (and yes, sprints should be seen as a workout, AND HEAVY) will fuck you up. Honestly, I'd drop a squatting session (say, Wednesday or Friday squats) and sprint in place of squats on that day. Sprinting (not even all out, mind you) will give your lower body plenty of work, and if you're sprinting for transfer over to sport or anything, it'll do you much greater service than squatting that extra day will.

Here's a good article to help organize training, if you ever need it:

http://www.higher-faster-sports.com/highlow.html
 
Just to chime in, I'm using ON Whey and some powdered skim milk for my protein supplements. And some Muscle Milk w/oatmeal for a high cal shake here and there.

I tried some liquid egg whites and liked it but not quite as convenient since it took up a lot of space in the fridge and I had to use a lot (26g = 1 cup) to get up to the amount I wanted.

Re: ginger root, I take it for nausea, like when I get car sick or when I'm playing certain video games lol
 
nelmsjer said:
CRAP. I've been called out. Why did you have to ask while I'm bulking?

I'll have some up soon...
Click to expand...
*AHEM* I'm a chick and I post mine every 10 days of so ... AFTER my bulk ...

No EXCUSES!!! :velvett: :velvett: :velvett: :velvett: :velvett: :velvett:
 
Yesterday's workout went very well! All exercises were done with 5 reps.

Overhead squats: 100/120/140/160 - the stability factor on the 140 and 160 were awesome to experience. Love these, already.

Push Press: 115/125/135/145 - my weight were off on this one on my spreadsheet. I have to go back and fix them. Either way, the 145 actually felt better than the 135.

Deadlift: 215/260/305/348 - After the agony of the last workout program (10 sets of 4 at 365), this was a breeze!

We left the gym refreshed and not exhausted at all. Unfortunately, we didn't have time for pullups, so we may try and pick up the pace next week.

Wednesday's calories were low, again. Wow, I'm hungry today, though!

Total: 2257
Fat: 81
Carbs: 193
Protein: 181
 
nelmsjer said:
Deadlift: 215/260/305/348 - After the agony of the last workout program (10 sets of 4 at 365), this was a breeze!
Click to expand...

Impressive. I did 365 x 5 x 5 today and was pretty tired. Don't think I could've done 10 x 4.
 
And now for the moment absolutely NONE of us have been waiting for:

It's time to reveal the current state of fatness. You can see why I'm getting uncomfortable...

On a positive note, this will make my after pics look great, right? (So the theory goes...)
 
Here is a particularly appealing picture of my right trapezius muscle. Notice the fluid lines and graceful, yet powerful, angles. Note the way it rises majestically off of my clavicle and sweeps movingly into my neck.

Truly a site to behold.















Do not underestimate the sneakiness...
 
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