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  1. #31
    Established Member Feedback Score 0 Eden's Avatar
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    Alright guys here's a sort of photo. I ate 2 bananas, some sweet and sour chicken, and gummi bears to carb load. Starting small with carb loads to see how I react I'm back to keto after that one meal. If you guys could help me out and tell me if it looks like it worked I would appreciate it. I'm bad at telling small changes because I see myself every day.

  2. #32
    Established Member Feedback Score 0 Eden's Avatar
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    Workout for 7/15/17

    Squat:

    170lbs x 15 (2 Rir)
    155lbs x 18 (1 rir)
    125lbs x 16 (1 rir)

    These has my legs so pumped I was rushing to bench to try and get blood moved to another muscle group.

    Bench:

    145lbs x 15 failure
    130lbs x 12 failure
    105lbs x 11 failure

    Bench just wasn't doing it today, don't know why, I have a slight soreness in my left shoulder which I think is from rowing that is making my bench not right. Another problem I'm encountering is just the pump is so strong now that I'm carb loading from time to time that inhibits my ability to move the weight.

    Bent row:

    155lbs x 15 failure
    140lbs x 16 failure
    115lbs x 18 failure

    Recently too I've been dialing in the focus on the movement, keeping things strict and connecting to the muscle I'm trying to build. I think these small changes are having a positive effect on my body but make the workouts harder.

    Tricep dips:

    Bw + 20lbs x 8 x 2

    Lying leg curls:

    90lbs x 8 x 4

    Reverse hyper:

    Bw + 45lbs x 8 x 4

    The addition of secondaries is also making my body react a lot, considering I'm moving 25% - 50% more weight per workout I'm impressed with the results.


    Diet:

    Calories: 2,609

    Protein: 197g
    Carbohydrates: 49g (4g fiber 45g net)
    Fat: 183g

    Bw: 156.2lbs

  3. #33
    Established Member Feedback Score 0 Eden's Avatar
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    Today

    Workout

    Deadlift:

    220lbs x 9 (2 rir)
    200lbs x 16 (2 rir)
    160lbs x 23 (1 rir)

    Military Press:

    100lbs x 11 (2 rir)
    90lbs x 13 (1 rir)
    75lbs x 14 (0 rir)

    Pullups:

    BW x 8 (3 rir)
    BW - 15lbs x 10 (1 rir)
    BW - 30lbs x 9 (1 rir)

    I perform these pulling to my mid chest, not until my chin is near the bar.

    Front Squat:

    95 x 8 (3 rir) x 4

    Incline Dumbbell Press:

    70lbs (35lbs set of dumbbells) x 8 (2 rir) x 4

    Ab wheel x 15 x 3

    The workouts are really effective and I feel good after them, the pump I'm getting is really strong.

    Diet

    Calories 3,838
    Protein: 221g
    Carbohydrates: 271g
    Fat: 204g

    BW: 156.6lbs

  4. #34
    Established Member Feedback Score 0 Eden's Avatar
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    Workout:

    Bent barbell row:

    125lbs x 5 (2 rir)
    150lbs x 5 (3 rir)
    155lbs x 10 (3 rir)
    165lbs x 10 (2 rir)
    190lbs x 6 (1 rir)
    160lbs x 10 (3 rir)
    170lbs x 8 failure
    195lbs x 5 (1 rir)

    Barbell bench press:

    110lbs x 6 (3 rir)
    135lbs x 5 (5 rir)
    135lbs x 10 (3 rir)
    145lbs x 10 (2 rir)
    165lbs x 3 failure
    140lbs x 9 failure
    150lbs x 5 (1 rir)
    170lbs x 4 failure

    These were supposed to be decline but my arms are too short to reach the bar at the lowest bar setting. If I can find a stable way to raise the bench I'll do that.

    Dumbbell lateral raise: weights are dumbbells combined weight.

    40lbs x 5 x 2
    70lbs x 10 x 2
    40lbs x 6
    40lbs x 10
    30lbs x 8
    40lbs x 5

    Standing calf raise:

    60lbs x 5
    70lbs x 5
    70lbs x 10
    75lbs x 10
    90lbs x 6
    75lbs x 10
    80lbs x 8
    90lbs x 5

    Knee raise crunch:

    20 x 3

    Table crunch:

    12 x 3

    Double up:

    10 x 3

    This workout is essentially the beginner workout from. Vince Gironda's book with modifications since I don't have pulleys. My plan is to do this for three weeks with increasing intensity as possible, then take a week off and then test my maxes for bench, deadlift and squat. Going to do a two day on, one day off, two day on two day off schedule.

    Diet:

    Diet is really low carb usually around 30g - 40g, protein usually in the 200's with fat around the 170's unless I'm doing a carb load which is usually on Sunday. I tried two carb loads in one week and it felt like too much.

    Calories: 2,778
    Protein: 226g
    Carbohydrates: 35g (4 fiber, 31 net)
    Fat: 191g

    Weight: 157.4lbs

    Weight according to logging right now is going up around .8lbs a week which is good for me, I want a real slow gain and don't want to gain a ton of fat.

    Additionally. The workout is running a hypertrophy wave the first two days which consists of a full body workout just split over two days because all in one day would be way too much time. The second set of workouts are hypertrophy strength wave, then the weights go up and back to hypertrophy only.

    I've been doing a lot of postural correction trying to retrain rounded forward shoulders from years of playing video games and what not as well as slight anterior pelvic tilt. The correction for shoulders consists of wearing a band around my shoulders from time to time that manually pulls my shoulders back. I usually wear this a little in the evening and while working out. Band pull aparts are also another way I help to strengthen and retrain the area. This has helped to alleviate sore shoulders and seems to have helped increase blood flow to my arms. While my hips are an issue I've been stretching them and working to correct the improper tilt which seems best helped by suspending yourself upside down with a large band but I don't have one large enough so I hope to get one soon. In shaa Allah.
    Last edited by Eden; 07-20-2017 at 07:43 AM.

  5. #35
    Administrator Feedback Score 1 (100%) SoCal-Nutrition's Avatar
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    that workout has some awesome volume...looks good!
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  6. #36
    Established Member Feedback Score 0 Eden's Avatar
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    I've got a little bit of a back log going but I've decided to take the week off. Turns out I was supposed to be taking a week off every three and it has been almost three months and I haven't taken a break lol.

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