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mr blink
04-24-2010, 05:15 PM
Hey Everyone.

My current reasoning behind training is to get into rugby this fall. Ive been doing some random BBing splits throughout a couple months and now i need to focus on strength training. Im very sure i have not exhausted my linear progression gains yet so im going to be doing Madcows with the 1/2 GOMAD. After i do that, ill go onto Texas Method and if my lifts get strong enough, ill move onto a BBing split since my future goal is to build an ascetic physique.

mr blink
04-29-2010, 09:51 PM
Note:

I apologize for not updating this log. Ill be starting with Madcows 5x5 on monday. Finals week is terrible. I am looking at IA's version of the program.

Im making a trip to home depot to make some microplates for bench and military press.

http://stronglifts.com/madcow/Topics/Microloading.htm

mr blink
04-30-2010, 01:57 PM
Today, ill be using as a day to get my maxes on squats, bench and rows.

Deadlift max is 305 as of 2 days ago.

Military Press, i never maxed on but last time i did it, i got 100 lbs for 3 x 5.

mr blink
04-30-2010, 05:31 PM
I AM BEOWOLF

Plan:
Run madcows. Then, once the gains stop on that, move onto Texas Method.

Today, i tested maxes. Many new PRs. Ill be starting the program on monday. Got my 1/2 gallons of milk ready. Getting used to drinking lots of milk.

Military Press:
45 x 5
95 x 2
100 x 1
115 x 1PR by 15 lbs

Squat:
135 x 3
155 x 2
165 x 1
** 190 x 1PR by 5 lbs -> Really slow.

Bench Press:
45 x 5
115 x 5
135 x 1
150 x 1PR by 10 lbs

Deadlift:
135 x 5
225 x 3
275 x 1
315 x 1 PR -> First time doing 3 plates. Felt intimidating.
320 x 1 PR by 20 lbs


Notes:


Felt good pressing 35 on each side of a barbell
Still pissed off at squat. I need work on breaking at the hips. My friend who is pretty strong gave me an analogy that might help. When trying to break at the hips, think of trying to shut a car trunk door with your ass when your hands are full of groceries.
Deadlift surprised me a bit.
I widened my grip slightly and 150 went up.

LudiWithKnives
04-30-2010, 06:55 PM
how come you did ALL your prs in one day? thats pretty CNS taxing

mr blink
04-30-2010, 07:05 PM
how come you did ALL your prs in one day? thats pretty CNS taxing

Mainly because I wanted to start the program on Monday. If i split them up, then i would have to start the program next monday. I could start with light day but i wanted to start on monday due to my OCD.

LudiWithKnives
04-30-2010, 07:12 PM
dont you need your bb row too? and shouldnt you be finding your 5RM's instead of 1RM's?

mr blink
04-30-2010, 07:20 PM
dont you need your bb row too? and shouldnt you be finding your 5RM's instead of 1RM's?

BB rows, i did those yesterday and those were 155 x 5.

Ill post my 5 RMs. These are as of wednesday.

Squat: 170
Bench Press: 135
Deadlift: 290
Military Press: 100
BB Rows: 155

Billsterl
04-30-2010, 10:49 PM
not sure if maxing out all lifts in one day a few days before starting the program was a good idea when u already found your 5rms, but good luck

mr blink
05-01-2010, 02:01 PM
not sure if maxing out all lifts in one day a few days before starting the program was a good idea when u already found your 5rms, but good luck

Thanks man.

I appreciate it the advice.

15 minutes of HIIT sprints today.

20 seconds sprint, 40 seconds rest.

vsvs
05-02-2010, 04:17 PM
not a bad start for your lifts blink

mr blink
05-02-2010, 05:26 PM
not a bad start for your lifts blink

Thanks vsvs.

Coming from someone as strong as you are, it means a lot.

I planning on doing some light cardio today but i dont think i will.

mr blink
05-03-2010, 04:42 PM
Upper


Barbell Bench:
45 x 5
95 x 5
115 x 5
120 x 5
125 x 5

Chin Ups:
BW x 6
BW x 6
BW x 6

Tricep Pushdown:
35 x 8
35 x 8
35 x 8

Lateral Raises:
15 x 10
15 x 10
15 x 10
15 x 10
15 x 10

Notes:

I like this new routine.
I wanted to attempt board presses but our gym doesn't have boards. Oh well, the lift is optional.
Those lateral raises kicked my ass. Cant wait to go back on wednesday.

According to IA's explanation of the workout, i had too much weight on the bench. Ill keep the weight the same next week as what i did was my 90% 5RM work. Ill just do everything right next time on.

mr blink
05-03-2010, 05:31 PM
I will make it as simple as possible, If you don't get it study more:

Week One, 5 x 5's done ramped up to ONLY 80% of your 5 RM
Week Two, 5 x 5's ramped to ONLY 90% of your 5RM
Week Three, 5 x 5 ramped up to 100% of your 5 RM
Week Four, break your 5RM PR by 10-15 lbs
Week 5 use that SAME TOP WEIGHT for your top set of 3 reps, this in unloading you.
Weeks 6-10 break 3 rep PR's

Accessory lifts done 1 rep short of failure on last set only. Set PR's whenever possible.

If you can't get your head wrapped around doing sub-maximal work, do something else. Do not hypothesize that it cannot work.

IA

For Reference.

burce
05-03-2010, 08:28 PM
I ran IAs 5x5 a while back, if you have any questions feel free to ask and I'll do my best to help

mr blink
05-04-2010, 06:33 PM
Tomorrow is the last day of finals for me. This means, ill be able to eat 6 evenly spread meals again. Ill probably sign up with IA as soon as i get my paypal account sorted out.

End of Summer Goals:

Chins: BW + 25lbs x 5
Dips: BW + 30lbs x 5
Squat: 200lbs for reps
Deadlift: 1RM 375 lbs
Bench: 160 for 3 sets of 5 across

Found this on the internet: http://tourettesguy.prescriptionabuser.com/

mr blink
05-05-2010, 05:28 PM
BB Squat:
45 x 5
80 x 5
95 x 5
115 x 5
135 x 5

Deadlift:
135 x 5
185 x 5
225 x 5

Weighted Decline Crunches:
55 lbs x 10
55 lbs x 10
55 lbs x 10

Smith Machine Calf Raises:
185 x 10
210 x 10
210 x 10

Notes:

Deadlifts were a bit fatiguing. I usually do a really low rep scheme on deadlifts(below 3) and this slightly higher rep scheme felt good.

DOA
05-05-2010, 05:46 PM
Good job blink :)

mr blink
05-05-2010, 09:29 PM
Thanks Xfactor.

Im going to start logging food on here and on fitday.

burce
05-06-2010, 10:33 PM
Thanks Xfactor.

Im going to start logging food on here and on fitday.
I'm lucky, my school website lists nutritional info for the dining halls, it's awesome. Gotta love going to a school with the #1 food in the nation ;)

mr blink
05-06-2010, 10:38 PM
I'm lucky, my school website lists nutritional info for the dining halls, it's awesome. Gotta love going to a school with the #1 food in the nation ;)

Where do you go to college? I noticed in you log you live in PA, same here.

Well, college is over. Freshman year went by pretty fast.

mr blink
05-07-2010, 10:38 AM
Get Strong(er)

Bench Press:
115 x 5
115 x 5
115 x 5
115 x 5
115 x 5


Dips:
40 lb assist x 8
25 lb assist x 8
BW x 5, assist x 3

Barbell Rows:
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5

Notes:

First 2 BW dips were easy. Last 3 were hard but doable. Just need to work on going deep enough but not so deep that my elbows touch my ears.
Rows were easy. Adding 5-10 lbs next workout.
Bench felt good.
Lifted in the morning today.


Todays Food:

Breakfast:
PB Sandwich
Creatine
1 scoop of whey

PWO:
scoop of power milk, 2 scoops of whey, 1 banana, milk, peanut butter

Snack:
3 cups of skim milk

Other meals: TBA

LudiWithKnives
05-07-2010, 02:56 PM
Get Strong(er)

Bench Press:
115 x 5
115 x 5
115 x 5
115 x 5
115 x 5


Dips:
40 lb assist x 8
25 lb assist x 8
BW x 5, assist x 3

Barbell Rows:
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5

Notes:

First 2 BW dips were easy. Last 3 were hard but doable. Just need to work on going deep enough but not so deep that my elbows touch my ears.
Rows were easy. Adding 5-10 lbs next workout.
Bench felt good.
Lifted in the morning today.


Todays Food:

Breakfast:
PB Sandwich
Creatine
1 scoop of whey

PWO:
scoop of power milk, 2 scoops of whey, 1 banana, milk, peanut butter

Snack:
3 cups of skim milk

Other meals: TBA

hope your over exaggerating cuz im wtfing at the thought of that happening LOL

mr blink
05-07-2010, 04:20 PM
hope your over exaggerating cuz im wtfing at the thought of that happening LOL

I am.

Just gotta make sure i dont plummet to the bottom and keep the motion more controlled.

mr blink
05-09-2010, 01:09 PM
The WeighTrainer
Maximum Muscular Bodyweight and Measurements Calculator

http://www.weightrainer.net/bodypred.html

Your estimated maximum muscular bodyweight at ~10% bodyfat is: 201.8 lbs

Your estimated maximum muscular measurements (@ ~8%-10% bodyfat) are:

Chest: 46.1 in
Biceps: 16.8 in
Forearms: 13.5 in
Neck: 16.4 in
Thighs: 24.3 in
Calves: 16.3 in


Didn't really measure acurately, used a ruler since i dont have that nifty measuring tape.


Interesting calculator. I wouldn't mind being at that weight +/- 10 lbs of lean mass.

aaron
05-09-2010, 03:14 PM
Thats a pretty cool calculator thing u found there. Dunno about the accuracy of it but still pretty cool. at 17% bf i got predicted 216lbs which i thought was abit high.
for 8-10% i got these measurements: Chest: 47.4 in Biceps: 16.8 in
Forearms: 13.5 in Neck: 16.4 in
Thighs: 25.4 in Calves: 17.1 in

would be pretty damn happy if i ever got those measurements with that bf!

mr blink
05-09-2010, 03:22 PM
For all we know, the calc could be lying.

But it was fun to see what it could do.

If i am strong and look good many years down the line, i really dont care what my weight is.

mr blink
05-10-2010, 04:02 PM
BB Bench:
100 x 5
105 x 5
110 x 5
115 x 5
120 x 5

Weighted Chinups:
BW + 5 lbs x 5
BW + 5 lbs x 5
BW + 5 lbs x 4

Tricep Pushdowns:
62.5 x 10
62.5 x 10
62.5 x 10

Lateral Raises:
17.5 x 10
17.5 x 10
17.5 x 10
17.5 x 10
17.5 x 10

Notes:
Bench was really easy. For chins, im going to shoot for 3 x 6 before adding more weight. Increase the weight in everything next workout except for chins.

Yesterday Macro Breakdown:
Calories: 3200
Fats: 100
Carbs: 250
Protein: 230

mr blink
05-12-2010, 06:24 PM
Squat:
135 x 5
140 x 5
145 x 5
150 x 5
155 x 4(See Footnote)

Deadlift:
See Footnote

185 x 5
225 x 3
250 x 3

Leg Raises:
BW x 10
BW x 10
BW x 10

Calf Raises:
225 x 10
225 x 10
225 x 10

Notes:

At the bottom of the squat on the fourth rep, my left hamstring blew out and i had to dump the weight. It was bad enough that i had trouble bending down to get the empty bar or even sit down. Somehow, i managed to get on the floor and stretch the hamstring and rehab it enough to semi-finish the deadlift sets.

mr blink
05-14-2010, 10:50 AM
BB Bench:
125 x 5
125 x 5
125 x 5
125 x 5
125 x 5

Dips:
40 lb assist x 8
25 lb assist x 8
BW x 5, 40 lb assist x 3

BB Rows:
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5

Notes:
Legs are still feeling a little tight but they are not as painful. a-bomb gave me a tip of doing pullthoughs before squatting to warm up the lower back. I will definetly try this tip out. Chest felt slaughtered after the dips. The chest pump even felt painful lol. BB Rows were easy. I tried to max on military press at 115 lbs after the rows but couldn't get it because front delts were a bit fatigued from benching and dips. I miss military press :(

PowerTeen
05-14-2010, 11:47 AM
haha the calc says I am at 7%

I must be at a good 13 % though.
:D


Wishful thinking! :saint:

mr blink
05-14-2010, 12:14 PM
haha the calc says I am at 7%

I must be at a good 13 % though.
:D


Wishful thinking! :saint:

The calc is the bodyfat that you want to be at.

PowerTeen
05-14-2010, 12:58 PM
I used the other one on the website.

vsvs
05-15-2010, 07:16 PM
Good progress all around blink, keep it up.
Saw your squat vid man, damn if it were me id be cheesed. what i usually do is plop my iphone down somewhere and set it up on video and squat without any spotters. if i fail, i just dump the bar. maybe just me but i hate just the sight of people even in my dead/squat videos. people that jump in and try to 'help' you, jesus..., makes me want to skullfuck their eyesockets. ANYWHO, add a multi and lift heavy brah LOL

mr blink
05-17-2010, 03:19 PM
Good progress all around blink, keep it up.
Saw your squat vid man, damn if it were me id be cheesed. what i usually do is plop my iphone down somewhere and set it up on video and squat without any spotters. if i fail, i just dump the bar. maybe just me but i hate just the sight of people even in my dead/squat videos. people that jump in and try to 'help' you, jesus..., makes me want to skullfuck their eyesockets. ANYWHO, add a multi and lift heavy brah LOL

Thanks man. I usually get my younger brother to record my videos and i teach him a couple lifts as he wants to do get stronger. However, i lift whne he is at school so ill figure out how to get my ipod video camera to work and get some videos as i want to keep progress as my lifts increase. This week, shits gonna get real since ill be doing 5RMs and more beyond this week. Im also trying to set an appointment up with a coach in my area to work on squat form.

Sometimes it pisses me off quite a bit. On those last couple reps, you know you can get it but then, the cool kid that walks around the gym tries to help you while you are grinding through that last rep.

I know you got that last line from BB.com...Cracks me up everytime i hear it.

Hmm....skullfuck eyesockets..i have never heard that before in my life. Interesting idea..although..it might hurt a bit.

mr blink
05-17-2010, 03:29 PM
Yourdoinitwrongbro

BB Bench:
95 x 5
105 x 5
115 x 5
125 x 5
135 x 5 5RM

Weighted Chins:
BW + 5 lbs x 6 Rep PR
BW + 5 lbs x 5.6667
BW + 5 lbs x 5

Tricep Extensions:
65 x 10
65 x 10
65 x 10

Lateral Raises:
20 x 10
20 x 10
20 x 10
20 x 10
20 x 10




Pre Training Meal:
2 cups of whole chocolate milk
Cheese Quesedilla

Post Training Meal:
PWO shake

Notes:
Ran into a couple of people i knew in high school. They are a shit ton bigger than i am; however, they admitted to using pHs and were caught by their schools because they were trying to be D1 Athletes and were tested. Now, they attend the local community college. LOLOLOLOLOLOLOL.

Anyway..I felt like i could have gotten atleast 3 more reps on bench with 135. Everytime i do chins, i feel like my lats are going to explode. I feel them working biceps and lats more than wide grip pull ups do.

1/2 gallon of whole milk a day seems to be doing me pretty well. Im not going to drop that for a long time.

aaron
05-17-2010, 04:24 PM
I feel the same about chins. Works my lats a whole lot better than pull ups. Pull ups are good but i just don't feel strong with my arms wide.

I used to drink 1/2 a gallon of whole milk a day too. It worked wonders but did put on a fair bit of fat whilst on it. I looked like a whale. no joke. lol

mr blink
05-17-2010, 04:40 PM
I feel the same about chins. Works my lats a whole lot better than pull ups. Pull ups are good but i just don't feel strong with my arms wide.

I used to drink 1/2 a gallon of whole milk a day too. It worked wonders but did put on a fair bit of fat whilst on it. I looked like a whale. no joke. lol

I LOVE milk too much. its a staple part of my diet, however, i cut down on it a bit on my low carb days. On low carb days, cheddar cheese is my best friend :D.

Before i started lifting, i was 6'1'' and 172 lbs and then, i stopped eating and tried to get abs and dropped to 150 lbs without any muscle whatsoever. All i did was 6 miles of cardio a day with 100 push ups every other day. Big 3 total was below 300 then. Coupled with a murdered metabolism, i looked like a pile of skin.

aaron
05-17-2010, 04:55 PM
I have to say i can see a huge difference. You have definately put alot of size on! Isn't milk and cheese very similar? I mean cheese is just made of milk so is it any better?

what position will you be playing in rugby?

mr blink
05-17-2010, 05:01 PM
I have to say i can see a huge difference. You have definately put alot of size on! Isn't milk and cheese very similar? I mean cheese is just made of milk so is it any better?

what position will you be playing in rugby?

According the back of the milk gallon:


Serving Size: 1 Cup
Calories: 150
Fat: 8g
Protein: 8g
Carbs: 11g


Cheddar Cheese:

Serving Size: 1/4 Cup
Calories: 110
Fat: 9g
Protein: 6g
Carbs: 1g

Fitday also has similar statistics about cheese. +/- .2g carbs.

Rugby, im not really sure TBH. It will be my first year so i just want to get as strong as possible for it.

As the season draws closer, ill be doing sprints instead of 45 minutes of stationary bike twice a week.

mr blink
06-12-2010, 05:53 PM
Relentless
Dips:
BW x 8
BW x 7
BW x 5

Skull Crushers:
55 x 8
55 x 8
60 x 7

Chin Ups:
BW x 6
BW x 5
BW x 5

Push Press:
97.5 x 5
97.5 x 5
97.5 x 5

DB Curls:
37.5 x 6
37.5 x 6
37.5 x 5

Weighted Decline Situps:
60 x 8
60 x 8
60 x 8

SlaveChamber
06-12-2010, 06:42 PM
That's pretty sick progress for 2 weeks.

mr blink
06-12-2010, 07:17 PM
That's pretty sick progress for 2 weeks.

Thanks.

Ive been lifting longer than 2 weeks though.

On and off for 1 year. I just need to stay with it and ill make gains.

Billsterl
06-13-2010, 09:27 PM
if u're trying to lean out, i'd try to cut out the milk, i did that late last year and it helped me alot, i can actually replaced the milk with more calories than it gave me, so it wasn't just a matter of calories in and calories out

mr blink
06-14-2010, 03:22 PM
if u're trying to lean out, i'd try to cut out the milk, i did that late last year and it helped me alot, i can actually replaced the milk with more calories than it gave me, so it wasn't just a matter of calories in and calories out

Im not trying to completely lean out, just lose a bit of BF. If i had more muscle mass, i would be massing.


Push through the pain

BB Bench:
45 x 5
95 x 5
115 x 5
135 x 3
145 x 5 NEW 5RM PR

DB Bench:
50 x 6
50 x 6
50 x 6

BB Rows:
95 x 8
95 x 8
95 x 8

Rear Delt Flies:
12.5 x 10
12.5 x 10
12.5 x 10

Weighted Decline Crunches:
60 x 8
60 x 8
60 x 8

Notes:
Last Rep on Bench felt like i was attempting a 1RM. Ill add 1.25 lbs to it next time. Im doing BB rows from the floor now. They feel a lot better than doing them from a bit past knees.

mr blink
06-16-2010, 07:00 PM
Fucking win
Box Squat:
45 x 5
95 x 5
135 x 5
155 x 2
185 x 5 5RM
205 x 1 Tested PR

DB Lunges:
40 x 8
40 x 8

Pullthroughs:
50 x 10
60 x 10
60 x 10

Static Holds:
225 x 20 seconds
225 x 20 seconds
225 x 15 seconds

Notes:
The ME 5 reps of squat felt really really easy. I decided to try and get a 1RM. 205 was pretty easy. I think i can get 215-220 on squat. Pullthroughs gave me a crazy lower back and hamstring and ass pump. no homo. Fuck Lunges. Gotta work on my grip as well. In before Mark Bacon ;)

RPatel
06-16-2010, 10:01 PM
Dude, great progress man! Keep it up. One question; how can you handle the GOMAD thing? Maybe it's my terrible stomach, but I could'nt even take 3 glasses of milk which is no where near 1 gallon! Hopefully it is working for you!

mr blink
06-16-2010, 10:16 PM
Dude, great progress man! Keep it up. One question; how can you handle the GOMAD thing? Maybe it's my terrible stomach, but I could'nt even take 3 glasses of milk which is no where near 1 gallon! Hopefully it is working for you!

Thanks!

Im a vegetarian by religion so i need to be a bit more careful with my carb intake. After putting it into Fitday, GOMAD made my carb intake 150g more than my protein intake, which isn't really good for anything. Now, im doing 1/2 Gallon of skim milk. While i was doing GOMAD, which was for a month, i gained about 14 lbs. This is how i did GOMAD:

4 cups in the morning
4 Cups with pre training meal.
4 cups with Post training shake.
4 cups at night.

What I did for GOMAD was work up to it. 4 of milk Cups for week 1, 6 cups of milk for week 2, 10 for week 3, GOMAD week 4 and on. Then i did it for a month.

This "getting used to mass amounts of milk" phase entirely depends on how fast your body will adapt. So you might need to increase milk intake slower.

Make sure you food along with the milk, otherwise, you will have bowel movement issues, which are never fun.

Note: im new to this lifting correctly and eating correctly concept. So take my experience with caution. There may have been better ways to get acclimatized to drinking GOMAD, but this worked best for me.

mr blink
06-18-2010, 06:52 PM
McDice

Dips:
BW x 10 PR
BW x 8
BW x 7

Skullcrushers:
65 x 6
65 x 6
65 x 6

Chin Ups:
BW x 6
BW x 6
BW x 5

DB Shoulder Press:
35 x 6
35 x 6
35 x 6

DB Curls:
35 x 6
35 x 6

Weighted Decline Crunches Supersetted with BW Decline Crunches:
65 x 6 + BW x 8
65 x 6 + BW x 10
65 x 6 + BW x 10

Notes: Barely any food today. Dips were awesome. I cut depth a little bit and was able to rep more. Felt really tired on the Shoulder presses. Cut teh sets short on the curls due to fatigue. I think i was a bit high on a couple of the dip reps. Ill try and get a video next week.

mr blink
06-21-2010, 05:14 PM
Thats cool bro. You mad i touch my chest on my bench every rep?

BB Bench:
45 x 5
95 x 5
115 x 5
135 x 1
147.5 x 4.5 PR

DB Bench:
50 x 8
50 x 8
50 x 6

BB Rows:
105 x 10
105 x 10
105 x 10

Rear Delt Flies:
12.5 x 10
12.5 x 10
12.5 x 10

Weighted Decline Crunches:
65 x 8
65 x 8

Notes:
I lift by myself all the time. I didn't want to have to roll the bar off my stomach so all i could push the bar on bench was to the first hook. Ill get 5 reps with 147.5 next time, and probably increase the weight on DB Bench. Rows are epic off the floor, crazy back pump. Increasing that by 10 lbs and rear delt flies to 15s. Feel so weak on those lol.

mr blink
06-21-2010, 10:23 PM
http://i855.photobucket.com/albums/ab119/sushi362/diet1.jpg

more fats, less carbs.

Billsterl
06-21-2010, 11:23 PM
if you're vegetarian, try the gemma pea and rice protein from trueprotein.com

i have the pea protein and it seems to work pretty well so far

so u can cut out some milk and cut down on some carbs, coz u said u're trying to lose some bf

mr blink
06-22-2010, 09:15 PM
if you're vegetarian, try the gemma pea and rice protein from trueprotein.com

i have the pea protein and it seems to work pretty well so far

so u can cut out some milk and cut down on some carbs, coz u said u're trying to lose some bf

I didn't think of that yet. Thanks.

Im putting today's food into Fitday(Took your advice on restricting milk.) and seeing what it looks like.

It looks much better than 300+ grams of carbs and 250g protein. Here are the numbers if you cant read them:

Cals: 2874
Protein: 251g
Carbs: 172g
Fats: 113g

http://i855.photobucket.com/albums/ab119/sushi362/Diet2.jpg

Carbs are starting to decrease. I think im going to do a bit of research on oils and see what i can add in to make fats higher than carbs.

Feeling a little flat, but not hungry. This must be a good sign.

exmgtoo
06-22-2010, 09:35 PM
id like to see the nutrition page if you dont mind.

mr blink
06-22-2010, 09:41 PM
id like to see the nutrition page if you dont mind.

Not a problem.

http://i855.photobucket.com/albums/ab119/sushi362/NutritionPage.jpg

Im lacking in:

Vitamin B12, Vitamin C, Iron, Calcium, Thiamin, Potassium.

Finding a good Multi as well.

exmgtoo
06-22-2010, 10:04 PM
i get mine from food. all my numbers are in the green. in fact well over the rda. the only one i have in the red is sodium.

im big on eating healthy and getting what you need from food. it can be done.

i typically get at or above 60g of fiber a day as well.

no shakes, no powders.

your p/c/f ratios look fine if its working for you.

mr blink
06-22-2010, 10:17 PM
Thanks for the advice EX. I appreciate it a lot.

Ill try and get those lacking vitamins from foods so that there will be less chance of going hungry throughout the day.

exmgtoo
06-22-2010, 11:38 PM
look at soy milk, Kellogg's all bran original, spinach, sweet potatoes, broccoli, and avocado for starters. boneless skinless chicken breast, 93/7 hamburger and 93/7 ground turkey. fat free plain yogurt and blueberries. this should get you headed in the right direction. lots of green tea.

mr blink
06-23-2010, 10:37 PM
look at soy milk, Kellogg's all bran original, spinach, sweet potatoes, broccoli, and avocado for starters. boneless skinless chicken breast, 93/7 hamburger and 93/7 ground turkey. fat free plain yogurt and blueberries. this should get you headed in the right direction. lots of green tea.

Extremely useful shopping list :D thanks.


Box Squat:
45 x 5
95 x 5
115 x 5
135 x 5
195 x 5 PR

DB Lunges:
40 x 8
40 x 8
40 x 6

Pullthroughs:
60 x 10
60 x 10
60 x 10

Static Holds:
225 x 15 seconds
225 x 15 seconds
275 x 10 seconds

Notes:
195 lbs felt a bit heavy on my back so i decided to get to 200 next week. I should have reset my position before the last rep. 200 next time. Back in India, i went to a PLing gym and learned how to pull correctly(conventional style). Almost blacked out on the 275 lb hold. I still hate lunges.

mr blink
06-25-2010, 10:01 PM
Dips:
BW x 8
BW x 7
BW x 7

Skullcrushers:
65 x 7
65 x 7
65 x 7

Lat Pulldown:
120 x 8
120 x 10
120 x 10

BB Curls:
66.25 x 5
66.25 x 5
66.25 x 5

DB Shoulder Press:
35 x 7
35 x 7
35 x 7

Notes:
After the first set of dips, my sternum started to hurt. The pain worsened after each set. So much that moving my arms in certain angles hurts my chest quite a bit. Im gonna ice my chest and get some Painkillers.

Searched for some info on this pain and came up with this from the thread on dips:

Sternum pain- causd by not staying tight and having the forces almost act to cave in the chest. Take a deep breathe, scaps back, chest out, and hold this position, don't let your shoulders rotate inwards and forwards. As soon as they go forwards it shifts the force to the middle of your chest, on the sternum, not on pec major.

i think ill cut the sets to 6 reps each on dips and work on getting the form down before attempting all out sets.

mr blink
06-28-2010, 06:17 PM
BB Bench:
45 x 5
95 x 5
115 x 5
135 x 3
150 x 3 PR

DB Bench:
55 x 8
55 x 6
55 x 5

BB Rows:
115 x 8
115 x 10
115 x 10

Rear Delt Flies:
15 x 10
15 x 10
15 x 10

Weighted Decline Crunches:
60 x 8
60 x 8

Notes:
Sternum was feeling a little weird still. Ill get 150 x 5 on Monday. Going for 3 sets of 6 on DB Bench Press next time. rows were pretty easy.

Rows: http://www.youtube.com/watch?v=X0AppIHPDLU

Bench: http://www.youtube.com/watch?v=echLEiOPE2U

Back rounding on rows due to small plates. Should have put some plates under the weights. If anyone wants to comment on my bench form(if the lighting is good enough), please go ahead. My main issue on bench is the elbows flaring.

50 minutes of stationary bike later today. = Done.

mr blink
06-28-2010, 09:24 PM
Ok, i haven't been doing cardio. At all. No more cheat meals until October 27th, my 19th birthday. Im doing 2 days of really light jogging for 1/2 an hour and 3 days of cycling for 45 minutes. This could be a bit much but i plan to do nothing on the weekends. If squats get affected by the increased cardio, ill cut down on cardio accordingly.

Im going to get lean. Even, If its the last fucking thing i do.

mr blink
10-21-2010, 01:27 PM
To catch things up...

Currently, im at 250 squat for 3 sets across, 185 bench for 3 sets across, 360 deadlift for 1 set across, 170 power clean for 5 sets of 3.

NorwegianGuy92
12-10-2010, 03:17 PM
Nice lifts man, keep up the good work :)