View Full Version : Killing in the name of. (vII)
I don't care about my hernia. Doing light shit is fine and feels fine, even the Dr said so. (I know PK is going to rant at me, and possibly Knighty, but I just can't hack it anymore).
I am just going to do a very light full body session every day/every other day. There will be lots of high rep stuff and sessions will no doubt be upper body dominant as this has almost no bearing on my hernia at all. Upper body uni-ilat shit is going to be avoided as that tends to stretch and twist me. Not good.
I will endevour to exhaust(sp?*) my alcohol supply this and next evensong and really eat my ass off again. I just went to the shops and bought £40 worth of munch.
Eats for 01/04/2005:
1. 2 poached egg sandwiches. Coffee. Water.
2. Liver and bacon and Shepards pie. Water. Cadbury twirl. Coffee.
3. 1/2 loaf of bread. Cheese. Water.
4. Coffee. 3x satsuma.
5. Salmon and mashed potato and sugar snaps (green beans).
6. Grapefriut juice (ltr. of).
7. 200g nuts. Water.
8. Milk or whey. Tiger bread.
9. Water.
I think I might train every day, just really light. Upper/lower/arms/upper/lower/arms etc etc. There are a few exercises I will omit for now on the ground that they may aggrevate my hernia: OHP, Chins, FWalk, DB stuff and anything explosive.
1. (Upper)
Bench - Lots.
Row - Ditto.
Nail bend + CoC#1 - 5x1 + 3x4
2. (Lower)
Clean and Front Squat - Lots of easy peasy doubles and sinlges.
Claves - Hundereds and thousands.
3. (Arms)
Close Grip Bench - Lots.
Floor press - Lots.
Curls - Lots.
Nail bend + CoC#1 - 5x1 + 3x6
4. (Lower)
Clean and Front Squat - Lots of easy peasy doubles and sinlges.
Calves - Hundereds and thousands.
5. (Upper)
Bench - Lots.
Row - Ditto.
Nail bend + CoC#1 - 5x1 + 3x8
6. (Arms)
Close Grip Bench - Lots.
Floor press - Lots.
Curls - Lots.
7. (Rest)
Eat - Lots
Sleep - Lots.
Do - Very little.
You're a journal addict or something, man...
Should I lock the last one?
BengDogg
02-04-2005, 05:06
Or merge this one? Deleate both of em :)
Nothing explosive but you've got cleans in there :017:
If it's cos you haven't got a rack maybe zerchers would be better?
Fluff muscle here you come!
2. Liver and bacon and Shepards pie. Water. Cadbury twirl. Coffee.
I had liver yesterday. It's awesome, everyone should eat it.
bunnyluva
02-04-2005, 16:47
Can you get liver tablets instead, iirc rightly you could get them years ago.
I'm gonna go google it now.
Phil
Oh. I meant everyone should eat liver because it tastes nice, is cheap and stuff. Not because it has anything special in it. :)
bunnyluva
02-04-2005, 16:53
Oh. I meant everyone should eat liver because it tastes nice, is cheap and stuff. Not because it has anything special in it. :)
YUK, i don't like liver, you can have my share ;)
Phil
Heathen!
Lambs liver with bacon and mushrooms in gravy with mashed potato. That shit is from heaven!!! :D
People tell me front squats give their abs a hammering, though I havent yet tried them.
Be careful mate, dont want to slow your recovery. I bet you cant wait to use your new equipment!
Going to train tomorrow. Will just assume its Day 3. of that routine and start it from there.
Can't ****ing wait.
Squat stands just arrived the seocnd I got back from the hospital. Also, private health care rules: sexy nurses, nice Dr that actually take an interest, very very quick (*running AHEAD of schedule*) and free tea/coffee/port, thats right, port!
EDITED: Nope. Changed mind.
With all this strength and mass loss gone on & me being small, weak and de-trained; the only logical conclusion is Smolov.
Bare with me..
My previous 1RM raw squat was 170kg, just. I am going to use a pissy 70kg as my 1RM in the Smolov calculator: http://www.joeskopec.com/smolov.html
The 3 week base mesocycle will pan out like this (I will have to round shit up and down to accomodate for the fact that I have plates in the following denomenations: [kg] 50, 20 & 10):
Week 1.
Day 1. 50x4x9
Day 2. 50x5x7
Day 3. 60x7x5
Day 4. 60x10x3
Week 2.
Day 1. 60x4x9
Day 2. 60x5x7
Day 3. 70x7x5
Day 4. 70x10x3
Week 3.
Day 1. 60x4x9
Day 2. 70x5x7
Day 3. 70x7x5
Day 4. 80x10x3
After each mesocycle ends I will simply repeat it having upped the inital 1RM figure by 5-10kg depending on how I feel. The fact that the load is so low will also allow me to do other things withot burning out, like benching and ****ing about bending nails.
So he reckons that in your second week of training, you'll be able to do 5 triples of your 1RM? Bit hopeful isn't it?
Actually thats 10 triples. And yes, he is. You have to remember tis program is not designed for nobodies like you and me. Its designed for elite-veteran-uber-Russian-Oly-squatters-on-more-juice-than-the-man-from-Del-Monte type people.
Obviously ten... not sure how I got confused there! So the 70kg is obviously well below your 1RM even after the wastage, right?
Oh definitely. I am still capable of 140+ I would of thought.
06.04.2005
Weight: 184lbs.
Eats:
1. Fruit & fibre. 1ltr grapefruit juice. Coffee.
2. 1 pint milk. Coffee.
3. Steak sandwiches. Coffee. Water. Milk.
4. 200g salmon. Potato. Milk.
Training: All exercises using 2" bar unless stated
Oly. Squat - 30x2x10 50x2x10 70x2x10 90x8 110x6x1
Front Squat - 30x2x10 50x10
Close Grip Bench (paused) - 30x20 50x3x10 30x20
Session volume:
Squat - 5480kg
Bench - 2700kg
Good session. I intend to train like this 'as and when' for a week or so and then use Smolov with the reduced 1RM est. Though I wont be using 70kg as the 1RM after todays session, maybe 90-100kg. I think I have overestimated how much strength I have lost.
Squats felt strange. 110kg felt heavy on my back but was like 30kg out of the hole. Front squat form was prolly the best I have ever done. Benching rules except for the fact that my bench is a bit uncomfy. It held up well though, felt sturdy as ****.
The injury? I only noticed it (felt it) during the heaviest of my squats. So all is well.
Grip:
IC Grip Comp, event 2 - 64 seconds.
CoC#1 - 3x8
CoC#2 (YAY, I found it!) - 2x2
Good stuff, you must be pretty fvcking happy
Yup, good to see you back mate. Clean or fag grip front squats ?
Just start the base mesocycle with about 75% your real 1RM and keep repeating that mesocycle adding 5kg or so to your Smolov 1RM for the calculations in each consecutive round. If like me you are a sub 220kg squatter, you should be ready to use your real 1RM for the Smolov calculations after about 4 months (12 weeks, or 4 repeats of the base mesocycle). By which time you will be stronger anyways. But more importantly, will have squatted 4xWeek for 12 weeks straight.
That theories fine as long as you're happy with the assumption that:
1) He can jump into high-volume squatting four times a week without any trouble.
2) He can maintain high-volume squat training four times a week for any period of time without overtraining.
3) He can increase his 'base-mesocycle rep-max' by 5kg per three weeks.
4) He doesn't want to focus on anything else much during this time.
Even if we are happy with these assumptions, in order to work up to using, in your case, your 1RM for the Base Mesocycle, would take 8-9 Base Mesocycles (although I'd expect it may be more in practice), which is 24-27 weeks i.e. half a year, even if you run them all consecutively with no deload or detraining period. With one deload week per Mesocycle, this method will take 32-36 weeks at the very least, even if all the assumptions above are correct, which they're not.
In short, a year isn't far off, even with a method as intensely squat-focused as the one you describe.
If you've got so much free time, why not try synaptic facilitation? Won't build you up much but you're going more for power than size aren't you?
Robert... Your routines change more often than mine! I lose track of what you are trying to achieve!
Are you still aiming to compete in PL competitions?
I've told you this before mate, just sort of your goals and get a routine to match and the best thing you can do is stick to it.
I lose track of what you are trying to achieve!
I wonder if he does as well...
:D
That theories fine as long as you're happy with the assumption that:
1) He can jump into high-volume squatting four times a week without any trouble.
2) He can maintain high-volume squat training four times a week for any period of time without overtraining.
3) He can increase his 'base-mesocycle rep-max' by 5kg per three weeks.
4) He doesn't want to focus on anything else much during this time.
Even if we are happy with these assumptions, in order to work up to using, in your case, your 1RM for the Base Mesocycle, would take 8-9 Base Mesocycles (although I'd expect it may be more in practice), which is 24-27 weeks i.e. half a year, even if you run them all consecutively with no deload or detraining period. With one deload week per Mesocycle, this method will take 32-36 weeks at the very least, even if all the assumptions above are correct, which they're not.
In short, a year isn't far off, even with a method as intensely squat-focused as the one you describe.
I totally agree. I seriously doubt many natural lifters could squat 4 times a week using decent percentages for 12 weeks. No way on Earth could I do it.
1. Please keep discussions that start outside of this journal, outside. There was absolutely no reason whatsoever for you [Ian] to have moved the debate into here.
2. My routines change, Huh? I haven't trained in 5+ weeks, so is it any ****ing wonder you [Mark] think its changed. The three (OMG, three?!!) routines proposed in this journal are planned routines or works that have been scrapped before even being started. All are tailored to my goal.
3. The goal right now is re-gain my lost mass.
4. Comps are not important right now, they are a 6 month goal. I still ahve to have surgery for his vein thing.
My reply to you [Ian] is in a new thread in the Power & Strength forum.
No worries... I only put my response in here by accident, hence my earlier confused post, 'cos I was typing it up at work. I got timed about before I finished it then mistakenly thought the discussion had started here.
Thanks. I annoys the **** out of me that I have to go 2 pages back to see/edit what I did/ate today.
Benching rules except for the fact that my bench is a bit uncomfy. It held up well though, felt sturdy as ****.
Surely this cant be the same Rob I remember?
'Benching is for fags' etc. etc.?
Good to see you back training. How did the docs manage to mis-diagnose your injury?
Benching is for fags if you have a good bench. Mine was/is so poor its not true. My OHP is like 90% my bench 1RM 'cos I concentrated on it for so long. My push press pisses all over my bench, about 110%.
06.04.2005
Weight: 184lbs
Eats:
1. Coffee. Huge bowl of Fruit & Fibre. 1ltr Apple juice.
2. Milk. 1/2 kilo Salmon & potatos.
3. Something I cannot remeber.
4. 4 waffles & tons of pasta and spagbol sauce. Water. Milk.
5. Some stuff before bed.
Training: All exercises done with 2" bar unless stated.
D/O Deadlift - 50x2x20 70x2x12 90x1x8
M/G Deadlift - 110x20x1
D/O Deadlift - 70x1x20
Push Press - 50x10
Bench - 30x1x30 50x3x10 70x1x3 50x12
2.5" DB Curl - 20x1x2/arm
Session volume:
Deadlift: 8000kg
Bench*: 3120kg
*Not including Push press.
Very pleased with this session despite lack of strength and DOMS from benching yesterday. Will probablly just do arms/calves/back tomorrow.
OK, so I can't just suddenly start squatting 4x/week without some serious DOMS tolerence. So, I propose this for 3-4 weeks:
1.
Squat - lots.
CGBench - lots.
2.
Deadlift - lots.
Bench - lots.
3.
Back - some.
Calves - lots.
Grip/arms - some.
4.
Repeat if able. If not, take a day off. Then repeat.
Then I can hit Smolov hard and fast.
04.04.2005
Weight: 183lbs (WTF?)
Eats:
1. Huge bowl of Fuit & Fibre. 1ltr pinapple juice. Water.
2. Water.
3. 10 sausage rolls and tomato ketchup. Water.
4. 4 pints of milk while at work.
5. Sausage rolls & more milk.
6. Too much chocolate. Now I feel sick.
Training: All exercises with 2" bar unless stated.
Dino Chins - BWx7 BWx5 BWx5 BWx5 BWx2
Rows - 30x20 50x20 50x20 50x20
Zercher Walk - 50x25m 50x25m 50x25m 50x25m
2.5" DB Floor Press - 25x3x10
Cheat Curl - 50x5x5
Session volume
Back - 3600kg (Does not include chins)
Calves - 200kg carried over 100m
Arms - 2750kg
Dino chins are overhand chins on a Rolling Thunder.
08.04.2005: Supplemental.
Recovery workout:
Powerclean and walk - 50x50m
Powerclean and OHP and walk - 80x50m
****ing PR OHP having just come back off a lay off, and then walked with it!!
Notice to the bicep brigade. Forget chins, rows, deadlifts and curls...
Zercher walks. Thats where the shit is at. My ****ing whole ****ing arms and shoudlers and traps are ****ing killing the **** out of me.
Also, at work/home, ultrawide-pinch grip a box of 6 bottles of wine & hold 12xPint cans of larger in one hand.
DOMS.
09.04.2005
Weight: 183lbs.
Eats:
1. Black pudding, 2 eggs, beans & potato bread. Coffee.
2. Milk. Lots of.
3. Meat rolls & cheese sandwiches. Water.
4. 1ltr grapefruit juice.
5. More milk.
6. 0.5kg salmon & couscous. Water.
7. More milk.
Training: All exercises done with 2" bar unless stated.
Oly. Squat - 50x10 50x10 50x10 70x10 7x10 90x5 90x5
Front Squat - 30x10 30x10 50x8 50x8 50x8 50x8
CGBench - 30x20 50x12 70x8x2 50x15
Session volume:
Squat - 6000kg < Up by 520kg on last session.
CGBench - 3070kg < Up by 370kg on last session.
Not happy with squats at all. Back squat form was jinxed by Mark asking for a video I took yesterday (me saying; my form is great, heres a vid for you). Front squats felt better, still getting used to being chocked by the bar (it's a lot worse with a 2" bar I find). Benching was great. 70kg felt easy for 8x2 so will do 8x3 with it next session. Lots of DOMS hence thorough warm ups.
11.04.2005
Weight: 182lbs? :013:
Eats:
1. Coffee x2. Sausage barm. Milk.
2. Tuna sandwich. Milk.
3. 1ltr grapefruit juice.
4. Salmon & potato. Water.
5. Tuna sandwiches. Milk.
6. Milk.
Training: All exercises on a 2" bar unless stated.
D/O Deadlift - 50x20 90x7x10 70x2x8 110x3
Bench - 50x15 70x10x3
Awesome session. Mark, I failed. I didn't even get close to 100 reps with 90kg D/O on a thick bar. I was 30 reps short to be exact. My thumbs are pumped up so much all my benching was thumbless grip. Thats is the most intense forarm pump I have EVER had.
Benching ruled the ****ing show though. 70x10x3 rocks. Next steps in the bench saga are:
70x10x4 (this week)
70x10x5 (next week)
90x6x1 (the week after)
My bench is really coming together. If I can just keep this progress up I will press that 120 that I so desparately need within the next 6 months.
Im quite liking this idea of adding sets each week and then dropping them to add 5/10kg.
How long have you been using/previously used this method?
12.04.2005
Weight: 181lb < This is bullshit. My scales MUST be ****ed.
Eats:
1. Huge bowl of Fruit & Fibre. Coffee x2 and some water.
2. 1ltr tropical juice.
3. Milk x2.
4. Salmon & potato. Milk.
5. Milk.
6. Chile-con-carne & rice. Water.
7. Milk.
8. Water.
Training: All exercises on a 2" bar unless stated.
Dino Chin - BWx3x5
Snatch Grip BB Row - 30x3x15
Narrow Grip BB Row - 50x2x15 70x2x8
Zercher Walk - 70x2x50m
Calves Raise - BWx2x20
Dino Curl - 50x1x15 + 8 cheat reps.
Grip: All exercises done on a 2" bar unless stated.
Index Finger DL - 30x2x10
Middle Finger DL - 30x2x8
Ring & Pinky Finger DL - 30x2x10
Not much motivation for this session as I am so psyched about benching and front squatting right now. Grip stuff was fun though.
Re-assesment is needed of this back/arms/calves/grip day. I can no longer do Dino Chins as there is too much furniture cluttering up the garage. So I am going to have to just do more Rows. Snatch-Grip Rows to the chest and Narrow-Grip Rows to the abdomen should be fine. Really enjoyed 1 finger DL's, they will be a regular feature. Floor press got scrapped as I am already doing shit loads of benching and do not want to hamper my recovery; my triceps shoudl grow fine and dandy given that I do 40 sets of 1-5 reps (benching) every 6-7 days. Zercher walks are brutal. So deffo keeping them.
Get more protein india!
Dude, you know me.... These ain't small meals.
Eats:
1. Huge bowl of Fruit & Fibre. Coffee x2 and some water.
2. 1ltr tropical juice.
3. Milk x2.
4. Salmon & potato. Milk.
5. Milk & banana x2. Water.
The cereal was about 100g smotherd in 1.5 pints of milk. The juice is for glycogen supercompensation PWO. Any time you read the word milk - put 'pint of' in front of it. And the salmon is usually 500g of. Admittedly today it was only 300g.
Ok so I have a plan. 20lbs of mass in 20 days.
Starting today.
13.04.2005
Weight: 181
Eats:
1. Coffee. Water. 100g oats in 1 pint milk.
2. 1x ltr apple juice. Banana. Water.
3. 4 eggs & toast & black pudding. Water.
4. Milk. Yogurt & 2 bananas. Water.
5. 1/2 loaf bread & block of Caerphilly cheese. Milk.
Training: All exercises on a 2" bar unless stated.
Front Squat - 30x2x10 50x2x8 70x2x5 90x5x2 70x4x6
Bench - 30x15 50x10 70x7x4
Session volume:
Squat - 4880kg
Bench - 1960kg
Happy with that. Front squat form is spot on, my only problem being I am paranoid about my feet (one being in fornt of the other) as I can't see them. Benching was great. Went from 10x3 to 7x4 in 2 days with the same weight. That will be 10x4 tomorrow I just know it. Session volume has dereased over the last week or so but the load/rep has gone up. So thats ok.
Lactic, I will catch you up!
Black Knight
13-04-2005, 13:30
You'll have to be wearing one of those dianabol T shirts to achieve that, mate!!
Ok so I have a plan. 20lbs of mass in 20 days.
How many calories will you be eating?
Enough to make you cry, Mark. Put it this way, I have eaten well over 2000 now, in the 4 hours I have been awake. Come to think of it, I am hungry. Time to go eat.
It will be interesting to see how many lbs of lean mass can you add in 20 days using Mr Mentzers, erm... theories.
You'll have to be wearing one of those dianabol T shirts to achieve that, mate!!
Bullshit. I'll just eat lots and train hard and drink tons of water.
Enough to make you cry, Mark. Put it this way, I have eaten well over 2000 now, in the 4 hours I have been awake. Come to think of it, I am hungry. Time to go eat.
It will be interesting to see how many lbs of lean mass can you add in 20 days using Mr Mentzers, erm... theories.
Good man.
I have to up my eating as well. Down to 102 kg these days, can't seem to get any more into me. :(
LOL. You eat all kinds of wierd shit though. Muscles, pasta, all this Italian fandango....
Enough to make you cry, Mark. Put it this way, I have eaten well over 2000 now, in the 4 hours I have been awake. Come to think of it, I am hungry. Time to go eat.
You eat too much. A 180lb guy eating 5000 calories to gain mass is absurd. My understanding is that you should increase your calorie surplus as you grow, not eat a 1500 calorie surplus from the outset! If you eat a good diet, you don't need to eat a huge calorie surplus. A diet with a sufficient calorie surplus and the correct foods is better than a haphazard, all-you-can-eat-to-boost-the-calories diet.
It will be interesting to see how many lbs of lean mass can you add in 20 days using Mr Mentzers, erm... theories.
... You might have to add a large slice of humble pie to that diet too! Who knows!
You eat too much. A 180lb guy eating 5000 calories to gain mass is absurd. My understanding is that you should increase your calorie surplus as you grow, not eat a 1500 calorie surplus from the outset! If you eat a good diet, you don't need to eat a huge calorie surplus. A diet with a sufficient calorie surplus and the correct foods is better than a haphazard, all-you-can-eat-to-boost-the-calories diet.
You don't know the first thing about eating enough, let alone too much.
.. You might have to add a large slice of humble pie to that diet too! Who knows!
Yeah right. Going by track records, I would say that you have precisely no chance of cathcing me. I will outweigh you in 2-3 weeks.
Yeah right. Going by track records, I would say that you have precisely no chance of cathcing me. I will outweigh you in 2-3 weeks.
I wouldn't set myself the ridiculous goal of 20lbs in 20 days. Do you REALLY believe you can gain 1lb of muscle per day as a natural trainee? If so, you are deluding yourself. If you do gain 20lbs, a very large proportion of that will be fat.
Mark, you really are the most ****ing retarded ****ing ****tard on the internet. How could I possibly gain 20lbs of fat in 20 days but not be able to gain 20lbs of LBM?
Also, do some ****ing reading (and I don't mean that HIT propaganda). LBM means water, glycogen, minerals and aminos.
Dave Tate once gained 18lbs in 24hours, not a scrap of that was fat. Water and glycogen and other shit in the muscles also triggers long term protien synthesis. Its like creatine. If I said to you that I gained 10lbs in 10 days on creatine, no-one woudl bat an eye-lid. Even though all creatine does is put more water/glycogen in the cell, which in turn draws in more aminos. Not to mention the obvious benifits of making you stronger, and acting as a lactic acid buffer, allowing me to train harder and make more progress in a shorter space of time.
Get with the program. Your making crap gains becuase:
1. You don't eat enough.
2. You don't try hard enough at anything.
3. You always think you know best and bastardise routines which is why they never work for you.
4. You give up to soon.
5. You know very little, infact, almost nothing about training and its effects and seemingly even less about diet and nutirtion.
6. I don't list my veg and fruit intake in my journal becuase it doesn't count significantly towards my kcals, so you think my diet is shit and you knwo best. LMAO.
7. You for some retarded reason thought that whey protien is magiced out of nowhere. IT IS DERIVED FROM MILK. Drinking milk is good. I drink milk, I make gains. You don't drink much milk, and you make shit gains.
8. Juice is not bad for you.
9. You make excuses and try to justify them rather than just accepting stuff as fact.
10. You constantly, constantly, try your absolute best to avoid the truth. You will no doubt have something stupid to say about this instead of realising its FACT and doing something to change that.
11. You try to nit-pick arguements (you get pulled up on this all the time by me and others), you also try to throw random facts at people to justify your Irish thought process.
12. you ahte the fact that powerlifters get bigger and bigger and your silly BB friends don't. Infact, you hate PLers. And becuase PL's accept that you have to endager your health* to make gains, you hate all PL'ers.
*As in, to the same degree you do when you chance it with a hot cup of coco.
13. You have toally opposite veiws to EVERYONE ELSE ON EVERY FORUM thatmakes great gains. You always go on about me sounding like JohhnyFive. Well, news flash, Mark: JohnnyFive is a BIG STRONG BASTARD. So maybe its a good thing. Help is also a BIG STRONG BASTARD. So maybe thats a good thing too. Alex (GlodenArrow) is a BIG STRONG BASTARD. So that a good thing too. Even if you atke people with mediocre strength and mass, like me, like Lactic Acid, like DMPM, like BengDogg.... We all ahve one thign in common. We ****ing eat tons and tons of food. And as if by miricle, we are not all fat ****ing goons that are weak. We are all lean-relatively lean strong muther****ers. How on earth you can say that I am wrong when I am miles stronger than you, and uptill recently (and in 3 weeks time) I am bigger and leaner than you. Last time I did a crazy bulk you harped on about fat gain, and what happend? Oh, yeah. Thats right..... I stayed lean.
STOP POSTING IN MY JOURNAL UNTIL YOU HAVE EITHER PUT ON 20LBS OF MUSCLE OR TOTALED 1000LB.
I've gotta say, I agree with Rob here - someone is not going to turn into a monster eating 100 calories over maintenance a day. Mark, you should read some of Doggcrapp's writings on this subject, he really opened my eyes to a whole bunch of stuff. His main teaching is that the body doesn't want to be 250lb+ does it - it wants to be about 12 stone odd (as a gross generalisation). So, to get to extreme size, you need to take extreme measures. That means boatloading food and protein. There are ways to do this whilst maintaining leaness--that is DC's claim to fame. He turns people into fat burning muscle building blast furnaces--food processing machines. If you weigh 175lbs, eat like a 225lber to get to 200lbs. A 175lber eating like a 185lber will end up at 180lbs if they're lucky.
Mark, why do you put Robert down? He said he wanted to gain 20lbs, so let him, it's his target. And what if some of that gain is fat? He can lose that. He'll still be moving some heavy-ass weights and have a good build.
Each to their own mate, you'd be better off concentrating on your goals and letting people concentrate on theirs.
It seems like you have some sort of inferiority complex mate, and you are jealous of those who set high targets and achieve them, so to compensate you try and descredit their achievements and try and persuade them not to aim so high incase they actually achieve it, all to protect your ego.
I ain't perfect, nor claim to be, jus a simple observation and advice.
i'm not going to take any sides here, but that was one god damn ownage of a post!
I've gotta say, I agree with Rob here - someone is not going to turn into a monster eating 100 calories over maintenance a day.
That is a fair point, ap. However, I didn't recommend a 100 calorie surplus. I merely suggested that maybe Robert eats an excessive calories surplus. I have a number of books that recommend 3500 calories per day for a 180lb man on a hypertrophy program. Those same books claim that 5000 calories per day would be sufficient for a 220lb+ man on a hypertrophy program.
I made a suggestion, Robert didn't like it. He can eat as he wishes. I wont comment again.
the block
14-04-2005, 03:48
The juice is for glycogen supercompensation PWO.
do you mean that you have that aswell as protein immediately after training or just the juice on its own? have you always done that / do you think it makes a difference to you? i know theres more than 1 camp on this issue.
i used to have malto & whey shake but then stuck with only whey.
Its a new thing for me block. The basics are this: I need to deprive myself of glycogen (heavy training, sleep etc) then immediately fill back up. I do this by drinking a ltr of squeezed fruit juice PWO which provides me with approx. 100g of simple carbs, of which almost all is shuttled straight to my muscle and converted to glycogen. Then when I drink lots of water throughout the day the cells draw this in giving the 'volumizing effect' much like with creatine. Meaning I have more avalible energy for training, meaning I am stronegr and meaning I am bigger. Not only this, but the knock on effect of cell volumization is that it triggers the cell to synthesize more aminos into protien, for reasons I haven't read that far into yet.
I bought a very very good book yesterday called "nutrition timing" and have read about 7 articles over the last week or so substantiating my claim. One artile on BB.com claims a guy put 22lbs on in 11hrs!!1!!! Whilest that is a little beyond belief, I am totally beleiv Dave Tates 18lb in 24hrs. The reason you don;t see me chugging protien shakes back PWO is because the PWO window for hightened protien synthesis is about 2 hours and doesn't taper much during that time. The glycogen supercompensation window however is only several minutes (20 max) so its obviously very much more important. I can hear you BB freaks screaming about muscle catabolism and the like.. Well, the insulin spike you get from consumig 100g of essentially sugar (juice) is more than enough to provide a turnaorund to an anabolic enviroment, meaning when you do consume protien therefater, it [the aminos in yoour blood] will be very effectively used (shuttled to msucle cells).
I will post a more detailed/accurate version of this up in the nutrition forum when I have finished reading my book and fully understand the processes behind this.
It seems to work. I am 3lbs heavier today.
14.04.2005
Weight: 184lbs.
+3lbs on yesterday.
+3lbs on start of challenge.
-17lbs from target.
19 days left.
Eats:
1. 100g oats & milk. Coffee. Water.
2. 100g nuts. Water. Milk.
3. 1ltr apple juice, water & salt. Banana.
4. Salmon & potatos. Milk.
5. Water.
6. Macaroni cheese. Water.
7. Banana. Water.
8. Coffee. Banana. Cheese sandwich. Water.
9. Tin 'low fat' rice pudding. Water.
10. Large bowl alpen. Water.
11. Water.
Training: All exercises using a 2" bar unless stated.
Bench - 30x20 50x12 70x10x4
D/O Deadlift - 50x20 50x20 70x2x10 90x3x5 110xF 70x2x10
I am a devastating force of thick bar bench destruction ATM. Bench ruled, again. It's now 9 days since my come back bench of 70x5x2 and thats now 70x10x4. Deadlift was suprisingly poor, but I think that 10x10 shit ****ed me up last week. I think I need a day or two off before I go again (heavy), so after tomorrow's back/arms/calves/grip session I will take a day off and see if that allows me to bench 70x10x5 on Sunday. If it does I will be a very ****ing happy chap.
Quick update: I awoke this morning vascualr as ****. I look like I have got a pump form benchign or something. I look incredible. This shit is awesome.
I am 7lbs heavier than 29 hours ago. I rule.
the block
14-04-2005, 17:16
cheers for the explanation. seems to make sense too.
freshly squeezed juice is that like the tropicana stuff? expensive?
the block
14-04-2005, 17:18
I am 7lbs heavier than 29 hours ago. I rule.
go for a crap and see the difference! :016:
good eating. might give your theorum a go.
go for a crap and see the difference! :016:
good eating. might give your theorum a go.
I have been for 6 today.
BengDogg
14-04-2005, 18:00
I have been for 6 today.
Amazing conversation! High 5 dudes! :038:
Just come back form a 28 hour bender. Um... lost all my weight. 20lbs in 16 days then. EASY MONEY.
This re-commences tomorrow.
'Get benching, that queer Freddy is nearly out benching you. ' lmao, just saw this
Hope to see some good benching from you today :023:
Just wait pal. Tomorrow is BENCH MOFO day.
28 hours - that's ****ing hardcore!!
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