Journey to a strong back

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Comments

  • JettieJettie Posts: 3,763B-Class
    sarap magbasa!

    One thing I learned on myself pulling my hardest DL's and everything.. from shit weights to I am shit on that weights.

    Train hard.. consistently you'll get there

    Eat... nuff` said

    Rest... We grow while we rest.

    Sleep... man, I am fuckin' up on this one since I'm a call center boy. Damn shifting schedule ( I feel you brah allen101 )

    Then, If I can't lift that fuckin dead weight, then re think what I have been doing... lack of training? under eating? Lack of sleep or rest?


    My 2 cents.
  • Nice quality posts by sir bd and ds. Sarap magbasa. Learning a lot.
  • monching11monching11 Posts: 7,273B-Class
    I guess NRG's experimental minimalist training routine+IF isn't working wonders on him afterall.

    Time to change brah!
  • nrg500nrg500 Posts: 1,233B-Class
    AUGUST 09, 2013 (Friday)

    body weight - 156 lbs (measured at 7:30AM right after waking up)

    training time start - 10:50 AM
    training time end - 12:00 NN


    Main Exercise 1 - Conventional Dead Lift
    warm up - olympic bar only @ 6 reps
    warm up - 102 lbs @ 4 reps
    warm up - 102 lbs @ 3 reps
    1st set - 137 lbs @ 6 reps
    2nd set - 122 lbs @ 7 reps
    3rd set - 107 lbs @ 8 reps

    Main Exercise 2 - Push Press
    warm up - olympic bar only @ 4 reps
    warm up - 42 lbs @ 4 reps
    1st set - 72 lbs @ 6 reps
    2nd set - 62 lbs @ 7 reps
    3rd set - 52 lbs @ 8 reps

    Accessory Exercise 1 - Neutral Grip Chin Up
    1st set - BW @ 6 reps
    2nd set - BW @ 6 reps
    3rd set - BW @ 3 reps

    I have increased the rep range for the main exercises, from 5 - 7 reps to 6 - 8 reps. For Bench press next week, will use 8 - 10 reps

    Accessory exercises will now use 8 -10


    My post workout meal

    110alna.jpg

    half roasted chicken, skin not eaten
    ~400g of carbs from white rice
    lengua
  • YatezYatez Posts: 2,745
    Do you do warm ups for your lifts? I noticed you jumped up to your max set for your first set already, eat the chicken skin bro, don't be afraid of that fat it's a good way to bump up your calories a bit higher our body needs atleast 0.45 * (bodyweight) of fat as a MINIMUM so you can exceed this number in your case it's about 70g of fat for normal hormonal functions, and i read that your goal weight is 165lbs right? Eat that skin or just give it to me :)
  • nrg500nrg500 Posts: 1,233B-Class
    I eat animal fat/skin but I minimize it in my post workout meal. I need lots of carbs and protein in my post workout meal and I noticed too much fat in my post workout meal makes me feel full sooner

    On my rest days, I eat loads of fat
  • DSmallDivideDSmallDivide Posts: 4,565B-Class
    question @nrg why is it that the weight ramps down byt the time you get to your last set? i mean i somewhat just don't get the purpose. Unless we are talking about reverse pyramid training w/c the rep range normally becomes smaller at the end of the set by the way. :)
  • YatezYatez Posts: 2,745
    Treat the chicken skin as a dessert sir eat it at the end of your meal, it's so tasty to ignore and also remember it's extra calories that makes you fat not the macronutrient fat, look up at the ketogenic diet it will change your view on fats.
  • nrg500nrg500 Posts: 1,233B-Class
    @ DSmallDivide

    Sir, it's reverse pyramid training

    http://www.leangains.com/2008/12/reverse-pyramid-revisited.html

    Compared to the 1st set, the 2nd set will be 1 or 2 reps higher but the weight will be reduced by 10 to 12.5 %. For the 3rd set, the weight will be reduced again by 10 to 12.5% again but will add again 1 or 2 reps


    @ Yatez

    Yes, bro, I know fat is not evil :)

    I eat lots fat on my rest days. Butter, animal fat, coconut, eggs, cream cheese, avocado, etc
  • JettieJettie Posts: 3,763B-Class
    oh the RPT hehehe.
  • nrg500nrg500 Posts: 1,233B-Class
    Here is a screenshot of my training log

    http://oi41.tinypic.com/2vu0ea1.jpg
    2vu0ea1.jpg
  • DSmallDivideDSmallDivide Posts: 4,565B-Class
    ok i had the impression you are doing something else aside from RPT hehe so carry on. and just 1 accessory movement?

    Edit: I stand corrected, i was actually thinking/referring about drop sets and not RPT about my first question earlier and not RPT. i was kinda lightheaded yesterday :P
  • JettieJettie Posts: 3,763B-Class
    Bro, LeanGains ka or standard IF 16/8 lang?

    Kasi kung leangains , you have to follow the standard 3 x a week routine with RPT split eh, kasi dun nagbabase ang gains / fat loss mo bro sa 3x surplus 4x rest days deficits which is the basics.

    Kung 5 rest days ka tapos deficits pa, talagang konti lang magagain mo dyan if you just only had 2 days surplus.

    Kung ako, normal na maintenance eating lang and no IF or still practicing the 8 hour eating window, then lift bad ass weights on your 2 days split. If you want to get stronger then eat your maintenance or higher caloric intake.

    Just my take as a LG'er din.
  • nrg500nrg500 Posts: 1,233B-Class
    AUGUST 12, 2013 (Monday)

    body weight - 158 lbs (measured at 8:30AM right after waking up)

    training time start - 9:40 AM
    training time end - 10:30 AM


    Main Exercise 1 - Back Squat
    warm up - olympic bar only @ 6 reps
    1st set - 82 lbs @ 5 reps
    2nd set - 82 lbs @ 5 reps
    3rd set - 82 lbs @ 5 reps

    Main Exercise 2 - Bench Press
    warm up - push up @ 4 reps
    warm up - 102 lbs @ 4 reps
    1st set - 137 lbs @ 6 reps
    2nd set - 124.5 lbs @ 7 reps
    3rd set - 112 lbs @ 8 reps

    Accessory Exercise 1 - Chin Up
    1st set - BW @ 8 reps
    2nd set - BW @ 5 reps


    Post Workout Meal
    - 250g of carbs from white rice and 2 bananas
    - half roasted chicken (whole breast part and 2 wings)
    - after 2 hours from my post workout meal, one slice of blueberry cheese cake and one slice of banofee cake (cakes bought from Banapple)
  • YatezYatez Posts: 2,745
    Banapple!
  • nrg500nrg500 Posts: 1,233B-Class
    AUGUST 17, 2013 (Saturday)

    body weight - (forgot to measure)

    training time start - 11:25 AM
    training time end - 12:20 PM


    Main Exercise 1 - Conventional Dead Lift
    warm up 1 - 102 lbs @ 3 reps
    warm up 2 - 102 lbs @ 3 reps
    1st set - 152 lbs @ 6 reps
    2nd set - 134.5 lbs @ 7 reps
    3rd set - 122 lbs @ 8 reps

    Main Exercise 2 - Push Press
    warm up 1 - Olympic bar only @ 3 reps
    warm up 2 - 42 lbs @ 3 reps
    1st set - 74.5 lbs @ 6 reps
    2nd set - 64.5 lbs @ 7 reps
    3rd set - 52 lbs @ 8 reps

    Accessory Exercise 1 - Kroc Row
    1st set - 35 lbs @ 7 reps
    2nd set - 40 lbs @ 15 reps
  • nrg500nrg500 Posts: 1,233B-Class
    AUGUST 19, 2013 (Monday)

    body weight - not measured

    training time start - 09:40 AM
    training time end - 10:20 AM


    Main Exercise 1 - Conventional Dead Lift
    warm up 1 - 102 lbs @ 3 reps
    warm up 2 - 102 lbs @ 3 reps
    1st set - 157 lbs @ 6 reps
    2nd set - 134.5 lbs @ 7 reps

    I only had 2 days rest from the last Dead Lift workout so I only did 2 working sets for Conventional Dead Lift.

    Mondays are usually a Squat day but I can't really get the Back Squat right even after reading and watching guides on the internet. I don't have a knowledgeable training partner and most of the lifters in the gym are either newbies or "upper body exercises only" people. I considered the Leg Press but there is no Leg Press machine in the gym. The Dead Lift is the one I easily mastered and I am able to maintain focus. I already did a "Dead Lift only, no Squat" routine before but I stalled at 170 lbs due to every session is done to the point of failure. I will see if I can get it right this time


    Main Exercise 2 - Barbell Bench Press
    warm up 1 - 82 lbs @ 3 reps
    warm up 2 - 82 lbs @ 3 reps
    1st set - 142 lbs @ 6 reps
    2nd set - 122 lbs @ 8 reps
    3rd set - 112 lbs @ 10 reps

    In the second set, I tried to use a much closer to shoulder width grip because I am experiencing a slight pain in the right wrist when the barbell is at the highest position. The slight wrist pain has been persisting for 2 workout sessions. The pain was gone in the 2nd working set when I used a much closer to shoulder width grip. I also felt more confident to lower the barbell much closer to my chest. However, I still have to see its effects in the 1st working set


    Accessory Exercise 1 - Kroc Row
    1st set - 40 lbs @ 20 reps

    Did an all-out set for 20 reps. Will target 25 reps before hitting 45 lbs


    Post-workout meal
    - 1 serving of ProMatrix 7 whey protein powder
    - 10 pieces of 8-inch Ineng's BBQ
    - 4 cups of rice
    - 1 slice of Banoffee cake from Banapple
  • Big DawgBig Dawg Posts: 645
    Have you tried box squats before? They really help with correcting the forward lean, and also teach one how to squat correctly. Also, what type of shoe are you wearing when squatting?

    Why are you only doing 1 accessory exercise bro? Sorry to say, but what you are doing isn't going to yield much results. You need to do more work - period. Being that you can only hit the gym 2x per week means you should be doing alot more exercises than only 3 per session. Add in some inclines, cgbp, bb rows, pulldowns, pullups, good mornings, reverse hypers, leg curls, dips, militaries, db presses, skullcrushers, curls, etc etc. Also get off that pyramidding DOWN stuff. Start pyramidding up. Make your last set the heaviest one - your muscles & tendons will "remember" that next workout. Not to mention a muscle is stronger when it is generally warmer AND has already been exposed to some heavy weight compared to only light warm-ups. ;)
  • nrg500nrg500 Posts: 1,233B-Class
    AUGUST 23, 2013 (Friday)

    body weight - 159 lbs (measured after workout)

    training time start - 11:15 AM
    training time end - 12:15 PM


    Main Exercise 1 - Conventional Dead Lift
    warm up 1 - 102 lbs @ 3 reps
    warm up 2 - 102 lbs @ 3 reps
    1st set - 162 lbs @ 6 reps
    2nd set - 137 lbs @ 8 reps

    Main Exercise 2 - Push Press
    warm up 1 - Olympic bar only @ 3 reps
    warm up 2 - 42 lbs @ 3 reps
    1st set - 77 lbs @ 6 reps
    2nd set - 62 lbs @ 7 reps
    3rd set - 54.5 lbs @ 8 reps

    Accessory Exercise 1 - Kroc Row
    1st set - 40 lbs @ 21 reps

    Accessory Exercise 2 - Neutral-grip Chin Up
    1st set - bodyweight @ 3 reps


    Post-workout Meal
    - chicken thigh fillet adobo
    - 300g of carbs from white rice
    - 3 bananas (saba)
  • monching11monching11 Posts: 7,273B-Class
    ung poundages nyan brah including na si oly bar?

    2x a week ka pa din ba makapag train?
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