[<3Frosty]

Originally Posted by Thomas_Rivera

Ahah, see I just get thirsty between sets and I hit the fountain or my bottle up between every set so I get alot of water in.

I get thirsty as well. In between every set it seems, i take a swig of the water jug or my gatorade bottle (which i have to slowly sip throughout the workout, otherwise it loses its benefit).

[mr_bhana]

the amount of times i have to refill my bottle lol... countless!

[<3Frosty]

Originally Posted by mr_bhana

the amount of times i have to refill my bottle lol... countless!

Thats why it makes sense to me to just bring a gallon jug.

[<3Frosty]

I will have my log up tomorrow. May even do some HIIT!

Meal 1:
1 cup V8 Splash
2 slices toast bread
1 cage free egg
1/4 cup cheese
1 cage free egg
1 cup milk
2 M&Ms

Meal 2:

5 oz sweet potato
Straw Whey
NO-Xplode
4 M&Ms

Meal 3:

2 servings gatorade


Meal 4:

2 servings straw/bn whey
1 serving dextrose
10 grams creatine


Meal 6:

1 slice bread
1 cup V8
1 serv Chicken
1 tblsp Olive Oil


Meal 7:

Fish (2 oz)
3 Fish Oil
.5 tbspn Olive Oil
1/2 serving Peanut Butter


Meal 8:

4 oz Chicken
1/2 serving PB
3 Flax Seed
1 serving Whey Straw


Meal 9:

1.5 serv Cottage Cheese



Totals: 2287.75 calories (havent calculated M&Ms yet, heh).

227 grams protein
217 grams carb
66 grams fat

Roughly a 40/35/25 ratio.

[KM]

Only 8 meals bro, skipped a number. Still awesome! Towards the end of the day your meals improve in size and quality. Macro's aren't bad at all. In the beginning of the day; meals 2-4 you're lacking whole food. I don't know your situation so I won't say anything, just letting you know for future reference.

I'd say more fat intake, and increase omega intake before bed. Just a suggestion.

[<3Frosty]

Originally Posted by KM

Only 8 meals bro, skipped a number. Still awesome! Towards the end of the day your meals improve in size and quality. Macro's aren't bad at all. In the beginning of the day; meals 2-4 you're lacking whole food. I don't know your situation so I won't say anything, just letting you know for future reference.

I'd say more fat intake, and increase omega intake before bed. Just a suggestion.

I have a little whole food before my workout (carbs), but im not worried about those meals not having alot of whole food. I get plenty of that throughout the day. Im working on finding a fast digesting protein source that is a whole food for pre-workout, but my shake will probably never change post workout. And i cant exactly eat food while i workout, thus the gatorade. This may be the reason i piss so much while training though. That lack of whole foods. Heh.


and ROFL at no meal 5... :|



RIght now, im working on caloric intake overall, as monday it was pretty darn high. So, i cut back on the calories on training day, and now ill pick away at my macros. I really focus my fats at night if you cant tell.

[<3Frosty]

Workout:

Day 2: Core myofibril, limbs sarcoplasmic

Pre-workout weight: 146.6 (took a crap once i got to the gym, but im pretty sure i lost weight just the same)

Light jog for 5 minutes, no stretch.

Exercises:
BB Deadlift:: (5 sets x 5-7 reps) (2-3 min)

• 145 lbs x 8 reps (2 minutes rest; heh, one more then necessary)
• 175 x 6 reps (2 min)
• 195 x 7 reps (2.5 min rest)
• 245lbs x 5 reps (3 min rest; felt amazing)
• 275 lbs x 5 reps (Grip failing on 4th rep, reset grip and finished)

Front Squat: (4 sets x 7-9 reps) (2-3 min) (Underhand, elbows up)

• 95 lbs x 9 reps (2 min rest)
• 95 x 9 reps (2 min)
• 115 lbs x 7 reps (3 min)
• 85 x 7 reps (Wow, im in alot of pain from the first set til the last. Really stretching out my wrists)

Leg Extensions: (3 sets x 9-12 reps) (30-90 secs rest)

• 70 lbs x 12 reps (60 secs rest)
• 90 lbs x 10 reps (90 sec rest)
• 110 lbs x 10 reps (easy, and i even worked on form)

Leg Curls: (3 sets, 7-9 reps) (30-90 secs rest) (Uh, error on rest?)

• 50 lbs x 9 reps (60 secs rest)
• 70 lbs x 9 reps (90 secs rest)
• 95 lbs x 9 reps (felt great)

Calf Press: (4 sets, 8-10 reps, 30-90 seconds rest)

• 200 lbs x 10 reps (60 secs rest)
• 240 lbs x 9 reps (30 secs rest)
• 280 lbs x 10 reps (75 secs rest)
• 300 lbs x 10 reps (Hrmm, still really easy. Maybe the shoes are hindering the ROM).

Decline Sit Ups: (3 sets, 10-15 reps, 30-90 seconds rest)

• 25 lbs x 15 reps (30 secs rest)
• 35 lbs x 12 reps (60 secs rest)
• 45 lbs x 10 (last two reps, i actually paused at the bottom).

Internal rotations, external rotations, side raises, and trunk rotations.

Total time working out (starting from BB Deads): 1 hour, 1 minute.

Post-Workout Weight: 149.8

Reflections: Well, right off the bat i felt great when i went into the gym. The deads went great. Then came the front squats, and they tore my arms up. I am going to stick with the underhand, bent-elbows/wrists grip, but man im not going to like it for a few weeks. I may go in on some off days and just hold the weights like that to get used to the pressure faster. I will have to check form again to make sure im not doing something bad. The rest of the workout went fine. I worked on form for leg curls and leg extensions, and i really went hard on the decline sit ups. Going to have to use dumbbells from here on out. I need to make sure the rest times on the leg curls are right.

[<3Frosty]

Off to do some HIIT. Yay.

[<3Frosty]

Wow. I havent done HIIT in a while, but i feel really good right now. Good deal.

[ZackKnight]

Looking good man.

Couple of ideas and questions though.

Just an idea here, if you do an underhand grip on barbell rows it hits your lats a little more and helps to widen them.
Also, you could start deads at 135. You're kind of making big jumps btw ur sets. It seems like that would be a lil tough, but I do respect you for doing it. I used to make those kinds of 50lb jumps. It works, but I was just throwing it out there.

Also, what exactly constitutes a 7.8 pull-up?

oh, and you should look into straps for your really heavy deads. They helped me a lot. Also, just an idea.

[<3Frosty]

Originally Posted by ZackKnight

Looking good man.

Couple of ideas and questions though.

Just an idea here, if you do an underhand grip on barbell rows it hits your lats a little more and helps to widen them.
Also, you could start deads at 135. You're kind of making big jumps btw ur sets. It seems like that would be a lil tough, but I do respect you for doing it. I used to make those kinds of 50lb jumps. It works, but I was just throwing it out there.

Also, what exactly constitutes a 7.8 pull-up?

oh, and you should look into straps for your really heavy deads. They helped me a lot. Also, just an idea.

I have straps, and feel that if i continue using them i am hurting the grip strength gains by doing so, therefore i have stopped. Besides, if i can only lift something with straps, that doesnt exactly translate to real world strength.


A 7.8 pull up mean 7 full reps, and .8 of a rep. Basically, i keep track of these to see how far i need to go to reach that next level and it gives me motivation. I have unfinished business with the last rep.


When i went to bent over rows, i completely forgot which grip i was gunna use so i just went with overhand.


Im not starting the deads at 135 because i only use 25 lb plates, so if i start anywhere it will be at 145. I dont mind making the quick jump in weights at all. Especially since the deads are the start of my workout for that particular day. I may start higher for some of the deads that come after squats the next lower body day though.


Thanks for the critiques/tips/suggestions/comments... lol


Shows me that someone is actually reading this over.

[ZackKnight]

Anytime dude.

I was just suggesting the straps for like really heavy stuff. your grip will come up with time as well, but if you throw in the straps only when you can't pick up the weight yourself then you're going to definitely pack on some mass. Just a thought, but I completely understand where you're coming from. It makes sense.