I decided to take a week off, because i felt like it; couldn't get a friend over to spot me for wednesdays workout, I was too tired anyway, due to school formal(and afterparty, back at 3am). On friday and saturday, hamstrings were sore from the first good sparring session I've had in a while at karate, so i decided to screw deadlifts, and the rest of the week and just resume my training on wednesday.
Even though taking a week off the weights, I'm still coming down in weight, 166 right now(morning, havent eaten/drank yet, fully depleted)
I haven't been able to come on here in a week because I do not have access ot the internet, right now I am on here because I am listing some items on ebay for my dad.
The story in short; i was banned from the internet, therefore sold my computer, then sneakily used mums laptop to go online, suddenly there is a password on mums laptop...
I won't have reliable/regular access to the internet for a while, maybe not until next year, so this log will probably die off pretty soon.
That sucks about the computer...can you use a computer at school?
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Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
Yeah, I guess so, but the school charges me lol, I might start using them during lunchtime.
be right back, PANCAKES!
Your school charges you to use the computers?!
__________________
Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
Ok everyone, I'm finally back after six weeks. My mum and my siblings are in Sweden for six weeks, so now since my dad works, I run linux from a cd on his computer when he isn't home.
So basically I can use the internet regularly for six weeks, so I'm starting up my log again, for six weeks.
I haven't worked out in around 4-6 weeks. Because I got pissed off at the fact that I couldn't have friends over(for spotting workout, or anything), and some other stuff that was going on at the time, Just didnt feel like it.
I have since dropped to 163lbs(was 168 6 weeks ago, 178 in feb/march), probably because of diet. But I don't see it as a bad thing, as it was probably mostly fat, and I'm pretty lean now anyway(11%maybe). I also don't feel any weaker, or that I have lost any muscle mass.
My goals now are to maintain weight, increase strength, and possible lose some fat. While hypertrophy is a goal of mine, I will be putting that off for a few months(moving out/kicked out), due to the fact that I don't have access to the food I would want when bulking(parents wont buy it) and I can't afford to buy it. And partly because I have some stretch marks(from when i was gaining muscle a few months ago) which I would like go get rid of, the should go away by themelves if i dont get any bigger, they are fading now.
Once I move out though I will want to bulk to 190, and then get to a lean 180.
Anyway I wil be donig the same program i started last time for the 6 weeks, with the modification of changing the split squats to bulgarians, as regular split squats don't feel to good on my knees.
I bought two 17 inch screwlock dumbell handles on the weekend(had 14inch before) and two 16.5lb(7.5kg) plates(now i have four).
So now that I have enough weight to do DB Bench Pressing(could only fit 44lbs on DB's before) I'm starting a new program which i designed:
Monday:
Squat 3 x 6 * I do all my squats as deep as i can
Military Press 3 x 8
Bulgarian Split Squat 3 x 8
Pull-up 3 x 6
Wednesday:
DB Bench 5 x 5
Bent-over Row 3 x 8
DB Incline Curl 3 x 8
BB Push Press 4 x 4
Friday:
Deadlift 8 x 3
Dip 3 x 6
DB Rows 4 x 6
Power Clean 4 x 4
sets x reps x weight
Squat (Ass to Grass)
3 x 6 x 201lbs
Military Press
3 x 8 x 91lbs
Bulgarian Split Squats
3 x8e x 91lbs
Pull-up
2 x 6 x BW
1 x 5 x BW
Comments:
-The squats were really hard, I have lost a bit of strength lately, My previous best with 207lbs was 4 x 9
-Lost some strength on militaries aswell, but they werent too bad
-I suck at pullups slightly more than before(i usually would have completed 3x6)
wassup man, good to see you around. looks like a solid program!
__________________
Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
I can easily be consistent with this program as i don't need a spotter for anything so
Funny thing happened a couple of days ago, those books that my dad threw out a few months ago(practical programming and starting strength) which cost me a shitload(USA to australia) and I had hardly read, well I got them back after all this time! Because I had , quote "stopped taking drugs", drugs meaning a protein drink...
25/7/07 - previous workout actually on the 23rd
Weight:163
sets x reps x weight
DB Bench
5 x5 x 60.5lbs
BB Bent Over Row
2 x 8 x 157lbs
1 x 8 x 146lbs
BB Push Press
4 x 4 x 102lbs
DB Incline Curl
3 x 8 x 27.5lbs
Comments:
-DB Bench has left my chest feeling pretty damn sore(good sore)
-I put too much weight on the rows(got weaker) so the reps were in bad form
-Push Presses weren't that challenging, more weight next time
-Made all the reps on the curls, but i thought 27.5 would be easier than it was
I can easily be consistent with this program as i don't need a spotter for anything so
Funny thing happened a couple of days ago, those books that my dad threw out a few months ago(practical programming and starting strength) which cost me a shitload(USA to australia) and I had hardly read, well I got them back after all this time! Because I had , quote "stopped taking drugs", drugs meaning a protein drink...
I hear you on the protein shakes, a few months back I had to go to a doctor for a checkup..I end up having slightly elevated protein levels, I tell the doctor I eat a high protein diet and have some protein shakes...the guy went ape shit on me.
He starts yelling at me, saying how companies put 'roids in protein powder, and how protein will kill you. I tried to respond respectfully, but he did the whole "i've been a doctor for 30 years thing..." Anyways, I just got 4 lbs of PP in the mail.
BTW, how's you like practical programming? I'm thinking of getting it..
__________________
Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
Both practical programming and starting strength are good books, although ive only read the first 3 chapters of practical programming and over half of starting strength.
the bulk of starting strength is just learning how to teach the main lifts, with a chapter on programming at the end. I think it will be useful for me as i am about to start doing power cleans and want to learn them properly.
practical programming talks about different "models" and "theories" for weight training which I think are pretty cool, has graphs of stuff like recovery/fatigue/performance for novice/intermediate/advanced/e lite levels. It also has this cool table at the end with weights for the main exercises for each level(nov-elit) and bodyweight(I fit into intermediate) I'm enjoying reading it and should finish it pretty soon.
Thanks for the review, I'll prbably order Practical Programming.
__________________
Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
Comments:
-Deadlifts were strong, more weight next week
-Rows and dips were a little hard, keep the weight constant next week
-After the deadlifts I couldn't produce much power at all, so i decided to use a really low weight and just work on form/technique as my form is pretty bad right now
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
Nah not anymore. I cut from 178ish down to 163, part of the weight loss was after i stopped training for a while.
That was actually good since I didn't lose that much strength and now my coefficients have gone up heaps, now im 100% sure I can deadlift over double my bodyweight.
Not really sure what I'm doing now, but I guess I wouldn't mind being leaner, also wouldn't mind being stronger, and wouldn't mind more muscle. But I'm a bit paranoid about gaining muscle right now as I still have some light stretch marks(which are fading) from when I was gaining muscle a few months back, which I now hear will never disappear but just fade. damn!
But i think on my current program and diet I wil be gaining a bit of muscle for sure, but I'm not really paying any attention to my diet at all(I eat healthy anyway).
OK, I see. Getting too many stretch marks from growing too fast is a problem I'd love to have, though! I have a few on my back, but nothing crazy.
__________________
Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
sets x reps x weight
Squat (Ass to Grass)
3 x 6 x 201lbs
Military Press
3 x 8 x 97lbs
Bulgarian Split Squats
3 x8e x 97lbs
Pull-up
2 x 6 x BW
1 x 5 x BW
Comments:
-Mondays workout - squats were still hard, i was still sore from deadlifts. Not much soreness from these squats though, up weight next week
-Presses were hard, last few reps went up fair bit slower than the rest
BB Push Press
1 x 4 x 135lbs
1 x 3 x 135lbs
2 x 4 x 135lbs
DB Incline Curl
3 x 8 x 30lbs
Comments:
-more weight on rows next week
-as for the push presses, i took probably 30 seconds rest after the first set, so screwed up the 2nd set, took more rest for subsequent sets
Comments:
-Deadlifts were strong, i feel like i have 300+ in me easy for 8x3, 278 is my previous record with 4x6, so i should have more in me
-Rows felt average, so ill stick with the weight for one more week
-Dips were good, the lockout of the last rep took ages!
-working on the rack position in the power clean, and keeping the bar close
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