[Frag Hag]

Had a good arm day yesterday(? my sleep schedule's been weird, lol):

bench press:
5x8 @ 70

military press:
5x8 @ 50

reverse curls:
5x8 @ 20

I took a 20-minute break between the military presses and the curls to re-heat my arm, though. I guess that interfered with the pounding heart rate i had through the rest of the workout. But then again, i still get winded going up stairs. I'm in awful cardio shape, lol. I went swimming again though!

I think i haven't been sleeping as much as i should be... i've been practically napping, 4 hours here, 2 hours there. I think it adds up to about 8 hours over a 24-hour period, but my brain's been fuzzy, so maybe not? lol.

Oh yeah, 1283 calories and 129g protein today. Yesterday. Whatever.

[Frag Hag]

Today was a leg day:

deadlifts:
10x6 @ 100

one-legged calf raises:
5x6 @ 30

Hamstrings were still a little sore, so i decided to cool it with the hamstring curls for this workout. Next workout they should be nice and strong.

Whenever i do deadlifts, i really feel it in my forearms. In fact, i think they're the hardest-worked muscle in my deadlifts. I really need to work on my grip. Maybe i should add forearms to my leg days? Or would it go better on arm days?

This is unrelated, but i bumped my arm into the bench rack and already it's developing into a nasty bruise on my bicep near the elbow. I must've popped a big juicy blood vessel, 'cause i can just tell it's going to last at least a few days! Hope it doesn't interfere with arm day.

Darling symbiote went to sleep early again, so i doubled up on deadlifts again. At least we went swimming again today.

This workout lasted about an hour, with decent intensity. I hoped i could do more, but those deadlifts really took it outta me.

edit: Nutrition today was 1502 calories and 125g protein.

[islander]

hm interesting about the forarms. i just did deads for the first time 4 days ago and it was the 3rd sorest ive ever felt. lol. but nothing in my forarms.. im a newbie but are you putting your sholders back when you get to the top so its not like your holding it... i dunno hmm

[Frag Hag]

Well, i sort of bring my shoulders back, to straighten myself out completely at the top of the movement. I think my fingers are having a hard time staying curled around the bar. It keeps pulling down, and sometimes by the time i'm putting the bar down my thumb isn't even touching my fingers anymore. It's the same forearm muscles that tighten when i grip something tightly, so i guess my grip isn't as strong as my legs or back.

[islander]

what if you put block down on each side so you dont have to reach down quite as far. ive seen some people do this, it might help incase its the last couple inches that really pull.

[Frag Hag]

I think putting the barbell on raised blocks would limit the range of motion, which i don't want to do if i can help it. I should also note that although i felt like i really worked my forearms hard, they don't feel sore at all even though my legs do. Maybe if i increase their strength, do workouts that will make them sore, it'll condition them better for these long pulls.

[Frag Hag]

Today was a rest day, with 1307 calories and 144 grams of protein.

[Frag Hag]

Ugh... half-assed arm day:

military press:
2x6 @ 50
3x8 @ 50

bench press:
1x6 @ 70
5x8 @ 70

At the beginning of the workout, i forgot i was supposed to be doing 8 reps, so i only did 6 the first two sets for military presses. Then i guess i didn't rest enough, because the 70-pound bar felt like 80 pounds and i could only get 6 out for the first bench press set. I had to check to make sure i didn't mistake the 15-pound plates for 10-pound plates again. It was the right weight, i was just feeling very weak. I didn't even have the energy for curls; today's workout lasted all of 30 minutes. My elbow's been killing me all day and i've been in a foul mood. On top of that, i have no protein for eating before bed, so all i'm having is the carby post-workout, then falling asleep after this. I'm so awful.

I'm having a really fatty day at 1482 calories and only 129g protein.

[mabo]

Good stuff Fraggy, keep up the good work.

Regarding the deadlifts, what type of grip are you using? Double overhand (both pronated) or a mixed grip with one hand facing forward and one facing back?

A little chalk would be a good idea too (though it will dry out your hands if you use it a lot and don't look after your skin).

You can buy blocks of it from most sports or climbing stores for pretty cheap, or get a tub of magnesium carbonate (MgCO3) from the chemist.

[Frag Hag]

Leg day today:

deadlifts:
5x6 @ 100

squats:
3x8 @ 100
1x7 @ 100
1x8 @100

hamstring curls:
3x8 @ 25
2x8 @ 30

Had a pretty good workout; it lasted an hour, and i could finally get some squats in. This was the first time i did them in sets of 8, and i'm glad i didn't have to lower the weight; i only messed up on one set, in the middle, could only get 7 out. I still hate calf raises, so i didn't do them this time. And i actually got to up the weight on my hamstring curls!

I wish my diet were so spectacular, though. I've already eaten over 1600 calories, which means i should stop eating NOW, but i've still got two meals left today. It reminds me of the typical internet tough guy's plea aimed at obese people: "STOP EATING!" Unfortunately, i don't want to cannibalize my muscles, so i've got to eat SOMETHING. This workout left me dizzy, shaking, and feeling a little sick, so i'm guessing an insulin spike is in order. And protein, of course. More calories, argh! I guess this is to make up for the last few days, which were so low calorie. Should've known i couldn't keep it up for long.

Mabo: Thanks, i hope i can keep it up at this rate, lol. I can't really afford any new equipment, but i could try changing up my grip. I've been doing double overhand grip, the same as my cleans and reverse curls. Wish i'd read this before my workout, cause then i could've tried it with today's deads, lol. Oh well, there's always next time.

[ZackKnight]

doing double overhand grip kinda puts a lil too much emphasis on certain things i guess like your thoracic and lumbar vertebrae. your shoulders aren't as squared off and i feel like there's more chance for injury. i used to do them all the time, but after a while i figured it was better with a one overhand and one underhand grip. it squares up the shoulders better

[Frag Hag]

I knew mixed grip was easier on the hands, didn't know about the shoulder alignment. Will definitely have to try that next time. Thanks!

Today's nutrition was an OH MY GOD 1946 calories and a holy crap 183g protein. Uh... burp?