Currently: Coming back from an injury as well as some time off. Focus is on improving form and restoring strength and work capacity.

This is my second week back in the gym.

Sunday, August 30, 2009

Squat: 2x5x95, 2x5x135, 7x5x185
HS Deadlift (http://www.safe-usa.com/used/Dead%20lunge.JPG): 3x10x180
Leg Raise (http://www.ironworkout.com/legraise.jpg): 10, 10, 8

I am going mostly by feel right now as I am not sure what my body is capable of at the moment.
Notes on squat: High bar, pinkies on the rings, thumbless grip, shoulder width stance, toes pointed out, depth below parallel, wore weightlifting shoes. I'm surprised at how flexible I still am considering I have not squatted in a month.
I used the lowest part of the low handles on the HS deadlift. This seems like a good assistance lift. It's surprisingly easy on the back and uses a fair bit of quad (probably in part due to the weightlifting shoes). 180 = 2 plates per side. I have no work capacity right now and felt sick after the third set.

Monday, August 31, 2009

Foam rolled: Upper back, glutes, hams, quads, IT bands.

Tuesday, September 1, 2009

Seated Press: 20x45, 5x75, 5x95, 6x115, 3x115, 5x5x95
Cable Row: 10x55, 10x70, 10x85, 3x10x100, 5x100+5x85
HS Row: 2x10x90, 7x140

This was a bad session. I felt self conscious, which is no way to be in the gym. I need to add an assistance pressing movement to this day. Maybe DB Bench.

Wednesday, September 2, 2009

Today was the start of the fall semester. I'm taking 4 nutrition courses right now. I'm thinking about posting some of the stuff I learn in here. Might be relevant.

Friday, September 4, 2009

Deadlift: 10x135, 8x185, 2x6x225, 5x245, 3x5x275
Leg Press: 10x90, 8x180, 8x270, 8x360, 8x450, 3x540
DB Row: 8x50 :lol:
Decline Sit-up: 10xbw, 3x8x10
I am quite happy with those deadlifts. The weight is really light, but I'm just glad that I can pull pain-free. I had more in me, but didn't want to push it.
Leg press sucked. I need to get form down on this.
Tried some dumbbell rows but my hands were fried.
I put the weight behind my head for decline sit-ups today. It was humbling.

oh man i forgot you can't get to ur downstairs journal now. :cry:

nice title. it makes me think of poop. :nod:

oh man i forgot you can't get to ur downstairs journal now. :cry:
I wanted to start a new journal anyway. One with less whining and more lifting. :)
nice title. it makes me think of poop. :nod:
:nod:

:wave:

:wave:

Hi, LSC.

Hey dude. I look forward to following your progress.

teh wastland misses u :cry:

my suggestion would be to eliminate the howdy doody BS with yur "buddies" here, and get with what's real..

school work being #1
:tu:

Wow, why no access to downstairs? Fiat currency problems?

Hey dude. I look forward to following your progress.
Hi, John. Thanks for stopping by.
my suggestion would be to eliminate the howdy doody BS with yur "buddies" here, and get with what's real..

school work being #1
:tu:
Thanks for reminding me, Mast. Seriously.
Wow, why no access to downstairs? Fiat currency problems?
Can't justify it right now.

Sorry if I came off as a bit too harsh. I meant no offense. :)

Glad to see this journal! :tu:

Sorry if I came off as a bit too harsh.
Nah. :)
Glad to see this journal! :tu:
Glad to start it.

Currently: Coming back from an injury as well as some time off. Focus is on improving form on squats and deads and restoring strength everywhere.

This is my third week back in the gym.

Sunday, September 6, 2009

Incline: 20x45, 5x95, 5x115, 5x135, 2x3x155
HS Shoulder: 8x90, 8x110, 8x140, 5x160, 5x180
DB Row: 8x50, 8x60, 8x70, 2x5x80
Cable Row: 8x85, 5x100, 5x115, 5x130

I will start using 5/3/1 loading for my incline bench and seated press again. I will continue slowly increasing weight and working on form for my main lowerbody lifts.
I decided to just pyramid up to something hard for assistance work. Pleasantly surprised by the HS shoulder press. I've been holding myself back on this.

Gym was busy today. It didn't open until 11, and there was a decent line when I got there. This is unusual. Hopefully it's due to the holiday hours and the other campus gyms being closed.

---

Iron Addict on weight progression (http://www.ironaddicts.com/forums/showthread.php?t=3385)

---

I once heard a dietitian speak about working with a preacher who was addicted to candy bars. He knew they were the main cause of his weight problems and his wife forbade him from having any, but he would still eat a lot of them when she wasn't watching. He felt horrible for sneaking around and lying about something that seemed so simple to stop.
The dietitian sat down with him and wrote out a diet which incorporated 3 candy bars a day. The preacher stopped binging on candy because he knew he would eat it three times a day. Also, he was greatly relieved because his wife knew about the diet and no longer hassled him. After a few weeks, they dropped it down to 2 candy bars a day. Eventually, they lowered it to 1. One day, the preacher called the dietitian and asked if he had to eat the candy bar that day.

I didn't think much of this story when I first heard it, but it has grown more relevant with time.

---

Tuesday, September 8, 2009

Squat: 2x5x135, 5x155, 5x175, 5x185, 3x5x205, 5x135
HS Deadlift: 8x90, 6x180, 3x5x270
BB Row: 12x45, 10x95, 10x115, 8x135

This session was no good. Used the wrong rack. Did not warm up enough. Did not monitor form well.

---

Watching an interesting video by the NIH for one of my classes. It's on complementary and alternative medicines. Pretty long, but click here (http://videocast.nih.gov/Summary.asp?File=12186) if you wanna check it out.

---

My back has been feeling bad the last few days and I think Tuesday's session is the culprit. I'm going to make some changes to my form on squats.

Thursday, September 10, 2009

Seated Press: 20x45, 5x65, 5x80, 5x90, 12x100
-DB Bench: 10x40, 8x50, 10x50, 2x8x50, 6x50
-Cable Row: 10x70, 10x85, 3x10x100
-BB Shrug: 2x10x135, 2x10x185, 5x185

I am happy with that top set of seated press. It sure tired out my shoulders, though. Couldn't do much on the DB bench. Just gotta remember that the seated press is the movement I want to improve, and the DB bench is just assistance work.
I rarely do any shrugs, but I threw some in today. I pulled these from the floor and didn't use straps so I got a little grip work in, too.

I forgot how much I like this program.

I'm thinking about breaking these long posts up into individual ones. :confused:

Sunday, September 13, 2009

Deadlift: 15x135, 5x185, 2x5x225, 2x5x275, 2x315
Squat Practice
Decline Sit-up: 10xbw, 2x10x10, 7x10

I woke up with my back still feeling kinda bad. I went in to see if I could do some pulling and I was able to do it pain free. Didn't push it, though.
As part of my new deadlift form I've been "squeezing" the bar up. I don't know if that makes sense to other people. Today I wasn't able to do this as well as the previous two sessions.
I busted open a scab (from previous deadlifts) and bled a little through my sweat pants.
Made some big changes to squats. Wider stance, toes pointed out more, wearing chucks, still high bar. Some of those reps felt just right. Really loading up the hamstrings. Eddy Coan (http://www.youtube.com/watch?v=6UxaJRuTtDY) is a good example of what I want my form to be like.
Tried to keep decline sit-ups from turning into a hip-flexor movement.

Tuesday, September 15, 2009

Incline: 20x45, 5x95, 5x100, 5x115, 10x130
HS Shoulder: 8x90, 4x6x140, 5x140
Cable Row: 10x85, 3x10x100, 5x115, 5x130

Forgot how to breathe on inclines. Weak lats.

Thursday, September 17, 2009

Squats: lotsx5x185
Hypers: 3x20xbw
Decline Sit-ups: 3x15xbw

I need bigger traps and rear delts for my squat shelf. I will start adding in direct work for those areas.

I once heard a dietitian speak about working with a preacher who was addicted to candy bars. He knew they were the main cause of his weight problems and his wife forbade him from having any, but he would still eat a lot of them when she wasn't watching. He felt horrible for sneaking around and lying about something that seemed so simple to stop.
The dietitian sat down with him and wrote out a diet which incorporated 3 candy bars a day. The preacher stopped binging on candy because he knew he would eat it three times a day. Also, he was greatly relieved because his wife knew about the diet and no longer hassled him. After a few weeks, they dropped it down to 2 candy bars a day. Eventually, they lowered it to 1. One day, the preacher called the dietitian and asked if he had to eat the candy bar that day.

I didn't think much of this story when I first heard it, but it has grown more relevant with time.

Are you an emotional eater?

When my Dad died of a heart attack when he was 57, my mom found about a dozen chocolate bars stashed in hiding places in his office. :( I doubt that my mom chastised him about eating chocolate bars, and she certainly didn't ever forbid them. Oddly, he always swore to us that he didn't like chocolate, and would hardly ever eat it when we were around (except for chocolate chip cookies). :confused: Maybe he knew he had an addiction and this was his way of tryng to break it, which failed. :cry:

Are you an emotional eater?
No, I have little attachment to food. The relevance gained was about using small steps to solve big problems.

Sunday, September 20, 2009

I was out and about last night and had a beer.

Seated Press: 20x45, 5x65, 5x85, 5x95, 9x110
DB Bench: 6x50, 4x6x60
HS Row: 10x90, 10x140, 3x10x180
BB Shrug: 10x135, 3x10x185

I forgot that I was supposed to do triples today on seated press. That might have robbed me of a rep on my top set.
The seat was set unusually high on the HS row machine today. It felt much better than usual. I need to remember to set it this high in the future.
I used a hook grip on shrugs. I'm going to try switching to double overhand hook grip on deadlifts since I'm limited on how much I can lift at the moment anyway.

Tuesday, September 22, 2009

Deads: 5x5x275
-some light lunges
-facepulls 3x10
-leg raises 3x10

Abandoned the hook grip after about 225 on deads. :lol: Did lunges in the power rack. This was stupid because there wasn't enough room. Went light so that I wouldn't have crippling glute soreness today. Shouldn't be a problem next week.
Facepulls make my shoulders feel bad.

Thursday, September 24, 2009

Incline: 3x110, 3x120, 8x140
HS Shoulder: 10x90, 2x10x140, 8x140
HS Row: 10x90, 10x140, 3x10x190
Barbell Shrug: 10x135 *quit*

My lockout was uneven towards the end of my top set of inclines.
Saw some improvement on HS shoulder press, with good intensity. Really ground out some reps.
On shrugs, I put the bar down after my first warm-up set and my back uh "fired off a warning shot". I stood there for a few minutes thinking and decided a few sets of shrugs weren't worth it. I'm pretty happy that I was able to do this. To quote Dave Tate "your IQ drops to zero once you step into the gym".

I'm trying out eating a little more in line with ADA/FDA/DRI/RDA recommendations. By the way, check out the "acceptable macronutrient distribution range":

Carbs: 45-65%
Fat: 20-35%
Protein: 10-35%!

I was really surprised by that upper-range protein recommendation. Especially since you usually hear "healthy adults should get 0.8g protein/kg bodyweight". Anyway, I'm shooting for something in the middle of that range.

Speaking of food, here's a picture of me messing up some good steak:

http://img.photobucket.com/albums/v211/RudeboyTomiko/supp.jpg

I forgot to let it set a little before cutting in. This is supposed to keep some of the juices from seeping out.
It's pinker in the middle than the flash would have you believe.

There's something special about steak.

I forgot to let it set a little before cutting in. This is supposed to keep some of the juices from seeping out.
Let the steak rest 5 minutes before cutting it. I know, it's hard because the smell is so intoxicating, but it makes a huge difference. I almost cried when I saw your photograph.

Let the steak rest 5 minutes before cutting it. I know, it's hard because the smell is so intoxicating, but it makes a huge difference. I almost cried when I saw your photograph.


Yeah, I normally wait 5 minutes. I cover the meat in a tent of foil to keep it warmer.

I'm trying out eating a little more in line with ADA/FDA/DRI/RDA recommendations. By the way, check out the "acceptable macronutrient distribution range":

Carbs: 45-65%
Fat: 20-35%
Protein: 10-35%!

I was really surprised by that upper-range protein recommendation. Especially since you usually hear "healthy adults should get 0.8g protein/kg bodyweight". Anyway, I'm shooting for something in the middle of that range.


You didn't read everything I posted in 2005 (http://forums.johnstonefitness.com/showthread.php?t=14740&)? :cry:

Why are you eating more in line with their guidelines? Any interesting observations yet? Do you feel healthier? Less healthy?

Why are you eating more in line with their guidelines?
We were doing diet analysis stuff in one of my nutrition classes and this total hottie that I was working with told me (quite sternly!) to up my fiber. :o

And, uh, as a dietetics major, I should at least try out the recommendations I'm supposed to be giving people.

It's too early to tell when it comes to differences. I'm also still not meeting a bunch of stuff (especially dairy) but I'm a lot closer than before.

I've been playing around with stir frying lately. Not as fancy as John, though:

http://img.photobucket.com/albums/v211/RudeboyTomiko/supp-015.jpg

Speaking of, I'm impressed with meijer's frozen stir fry vegetable mix. The vegetables come out crispy as long as you don't overcook them (even broccoli).
The above picture is made with a different veggie mix that I wanted to try out. The stir fry mix doesn't have any beans in it. This is a nice way to get vegetable variety when you're too lazy to prep lots of vegetables.

I've also been eating sunflower butter lately. This is a good alternative to the various nut butters out there. Just trying to eat a variety of foods.

I've also been eating sunflower butter lately. This is a good alternative to the various nut butters out there. Just trying to eat a variety of foods.How do you eat this? Sunflowers don't have as sweet and mild a taste as other nuts and seeds. I think I tried some of this once on toast and didn't like it much. Though it was good mixed into hummus and mixed with yogurt and lemon juice on falafel.

How do you eat this? Sunflowers don't have as sweet and mild a taste as other nuts and seeds. I think I tried some of this once on toast and didn't like it much. Though it was good mixed into hummus and mixed with yogurt and lemon juice on falafel.

I mix it with oats and chocolate protein powder. Tastes good.

Sunday, September 27, 2009

Squats: 10x95, 2x5x135, 5x155, 5x175, 5x195, 4x215, 3x225, 1x245, 1x265, 7x185
-Hang Cleans and Power Cleans: some sets with 135
-Really crappy DB lunges
-Decline Sit-up: 10xBW, 3x10x10

I don't think I've had more than 205 on my back for close to two months now, so I am pleased with today. Back in the oly shoes. I'm going to start doing 5/3/1 loading with squats soon. I'll also try it for hang or power cleans. I'm leaning towards hang cleans. I haven't done either consistently since late 2008.

---

This is great: http://www.youtube.com/watch?v=fjZ4WraWlw8

Tuesday:

Seated Press: 5x90, 3x100, 7x115
-db bench
-hs low row

This was one of those days when I should have just left after my main lift.
The gym staff decided to push a bunch of equipment into a corner in order to mop the floors, including the row machine that I had planned on using. If you work at a gym, please don't do this when you're open.


FRIDAY:

Deads: 10x275
-some light GMs
-Leg Press: 25x270 :o:o:o
-Leg Raise: 4x10xBW

I did a set of 20 on the 45 degree hyper before starting my warm-up sets of deads.

Bruno is a mental monster. I love high rep leg press, especially when they slow down to almost a crawl but you know you have many more reps left in your legs.

Hi george :wave:

Bruno is a mental monster.

:nod: I'm glad I stumbled upon his channel.
I love high rep leg press, especially when they slow down to almost a crawl but you know you have many more reps left in your legs.
I'm thinking of throwing something like that in after my lowish rep deadlift stuff. The highest I've ever gone on leg press before was a 20 repper. Should be fun. :D
Hi george :wave:
Hi Mr. D :wave:

:nod: I'm glad I stumbled upon his channel.

I'm thinking of throwing something like that in after my lowish rep deadlift stuff. The highest I've ever gone on leg press before was a 20 repper. Should be fun. :D

Hi Mr. D :wave:
They are pretty good after deadlift. Wide sumo for hammies or closer for quads. 40-100 reps and you will not be walking for a couple minutes.

Bruno has a log over on intense muscle...

Bruno has a log over on intense muscle...
I browsed it a bit. Crazy how he's doing all this stuff with a bum knee.

---

Sunday, October 4, 2009

Incline: 5x115, 3x135, 6x145 :lol:
-HS Shoulder: 10x140, 8x140, 7x140, 6x140
-HS Row: 3x10x200
-HS Shrug: 3x10x270

I like Hammer Strength's upperbody machines :o

One of my big goals in the weight room right now is just to have fun and not injure myself.

TUESDAY:

-Hang Cleans while waiting for the power rack to open
Squats: 5x155, 5x180, 10x205
-Light Squats: started to do the butt-tuck + go too low and bounce out of the bottom -- not nearly as sexy as it sounds
-Hyper: 3x20xBW
--Alternated with:
-Leg Raise: 3x10xBW

THURSDAY:

Seated Press: 5x85, 5x95, 9x105
-Pendlay Row: 50 reps total with 135
-HS Flat Bench

Man, Pendlay rows wind me. :lol: Also kill my forearms. The HS bench was really uncomfortable and bothered my wrists.

We did some anthropometric measurements for a class today. Not fasted and I was wearing gym shorts and a t-shirt.

Height: 5'10.87"
Weight: 161.2
Tricep Skinfold: ~6 mm
Waist Circumference: 32 inches

I've thought of myself as being 6'0 for several years now. My sense of self-identity is shattered.

I worked with a guy who was about 5'9 and 135 pounds (in jeans) and I had a lower tricep skinfold than him. Lots of variation out there.

I'm going to go eat a lot of food now.

http://img.photobucket.com/albums/v211/RudeboyTomiko/supp.jpg

Try and fail and try again:

http://img.photobucket.com/albums/v211/RudeboyTomiko/steak.jpg

Let the steak set for 11 minutes after it came out of the oven. I was kinda skeptical, but this really did make a huge difference. I seriously filled two paper towels with run-off last time. Only had a few drops today.

The flash makes that steak looks more done than it really is. I'm starting to like rareness. I went with "well-done" most of my life.

The flash makes that steak looks more done than it really is. I'm starting to like rareness. I went with "well-done" most of my life.

georgie's becomin' a man! :tucool::dreamy:

georgie's becomin' a man! :tucool::dreamy:

:lol: I wish.

Sunday, October 11, 2009


How to get into a really good mood:

Sing along with The Boss to "Dancing in the Dark (http://www.youtube.com/watch?v=Pk8VZgJkpeg)"

Then go to the gym and do this:

-Hypers: 27xbw
Deads: 20x135, 10x185, 5x215, 5x250, 12x280
-Leg Press: 10x90, 10x180, 30x270
-Leg Raise: 10, 10, 10, 7

Ridiculous warm-up. That top set of deads was fuuuuuun.
I wanted to quit on rep 5 of leg press. By the time I was done my feet were starting to go numb, even my calves were burning, I was feeling nauseous, and my ears had done that popping thing that happens on long elevator rides.
So basically, I did two hard sets today. :lol:

TUESDAY:

Incline: 5x105, 5x120, 10x135
-HS Shoulder: gahbage
-Pendlay Row: 10x5x140

Didn't feel like lifting today (or getting out of bed). Oh well, got it in. I'll be doing Pendlay rows on both upperbody days for a while. Trying to add 5 pounds per session. I don't think these are that great for lats, but I can see them improving my other lifts.
Apparently it was couples day in the gym. This guy had his 90 pound girlfriend doing cable crossovers. Between (and during) sets, they had a long discussion about how artists are sad. This bothered me a lot more than it should have! :lol:

So basically, I did two hard sets today. :lol:

Chances are, George, that you did more muscle damage with those two hard sets, than most people that half ass through twenty.

Chances are, George, that you did more muscle damage with those two hard sets, than most people that half ass through twenty.

Maybe. Not much half-assing in the gym today, though. There's a group of powerlifters that train there on Sunday mornings. :spaz: I should get those guys to teach me how to squat. :nod:

EDIT: I really need to get back to studying for my glucose exam :lol:

Steak looks good! :drool:

Same here I was always a well done guy until I started cooking my own steak and burgers.:tucool:

Same here I was always a well done guy until I started cooking my own steak and burgers.:tucool:

Heh, glad I'm not the only one.

If it's not mooing and wriggling it's not rare. :nod:

If it's not mooing and wriggling it's not rare. :nod:

That's how I'll try to order it from now on. :nod:

---

Squats: 3x170, 3x190, 5x215
-Pause Squats: 10x3x185
-Single-leg Deads: 3x5x135
-Leg Raises: 10, 10, 10, 10
All of the sets leading up to 5x215 were paused as well. This threw me off so much. :lol:
I really like pause squats. Also, it seems like I can go all damn day when I'm doing low rep work.
I should just pause everything and never go above sets of three. :whistle:
I think my abs are actually starting to hypertrophy a bit from all the direct ab work.

---

Now I'm off to Detroit to check out street art and get some deep dish.

Heh, glad I'm not the only one.

I think it may be an aging thing. I used to be a well done person, too. Now I'm medium.

I've always liked my tuna steaks nearly raw, though. :confused:

That's how I'll try to order it from now on. :nod:

i was reading a journal and the chick said when her friend orders steak she says "pass the cow through a warm room and bring me a salt covered fork". :lol:

Now I'm off to Detroit to check out street art and get some deep dish.

have fun, gangsta! :tucool:

i was reading a journal and the chick said when her friend orders steak she says "pass the cow through a warm room and bring me a salt covered fork". :lol:


"Oh, just knock its horns off, wipe its nasty ass, and chunk it right here on this plate. "

-Pepper
Cowboy Way

That's how I'll try to order it from now on. :nod:


When you're at a decent restaurant, you should be able to ask for it "blue (http://en.wikipedia.org/wiki/Steak#Degree_of_cooking)." :drool:

I've always liked my tuna steaks nearly raw, though. :confused:
Yeah, I grew up eating lots of smoked fish and sushi, so that was never an issue. Just beef. :confused:
"pass the cow through a warm room and bring me a salt covered fork"
I think we have a winner :nod:
have fun, gangsta! :tucool:
I did. :nod: Wasn't looking too gangsta in my tucked in flannel, though. ;)
When you're at a decent restaurant
:lol:

i was reading a journal and the chick said when her friend orders steak she says "pass the cow through a warm room and bring me a salt covered fork". :lol:

Babbington looked wretchedly from one to the other, licked his lips and said, "I ate your rat, sir. I am very sorry, and I ask your pardon."

"Did you so?" said Stephen mildly. "Well, I hope you enjoyed it. Listen, Jack, will you look at my list, now?"

"He only ate it when it was dead," said Jack.

"It would have been a strangely hasty, agitated meal, had he ate it before," said Stephen, looking attentively at his list.

:eat:

Seated Press: 3x90, 3x100, 8x115
-Standing One Arm DB Press
-Pendlay Row: 10x5x145

My goals for today were to beat last cycle's 7x115 on the seated press and then get 10x5x145 on Pendlay rows. I felt like crap in the gym but at least I got what I wanted.
The one arm DB Press highlighted a noticeable strength imbalance between my left and right side. Left being weaker than right. That would explain my uneven lockout on pressing stuff.

Goals for today: 10+ on top set of deads. 35x270 on leg press.


-hypers: 20xbw
Deads: 15x135, 10x185, 3x230, 3x265, 12x295
-Leg Press: 15x90, 10x180, 35x270
-Leg Raise: 5xbw

:cry: :barf:
I don't know if that last rep of deads should count. I got it up, but it was "strongman ugly" if you guys know what I mean. Had to sit down after that set.
Leg press killed me. I got a huge exertion headache and wanted to throw up. Tried finishing with a little ab work but I was useless. Came home and laid down. :lol: It's about an hour later and I'm feeling fine, now. :) Time to go to the volunteer center.

Making the HITers look like a buncha volume whores over here.

Goals for today: 10+ on top set of deads. 35x270 on leg press.


-hypers: 20xbw
Deads: 15x135, 10x185, 3x230, 3x265, 12x295
-Leg Press: 15x90, 10x180, 35x270
-Leg Raise: 5xbw

:cry: :barf:
I don't know if that last rep of deads should count. I got it up, but it was "strongman ugly" if you guys know what I mean. Had to sit down after that set.
Leg press killed me. I got a huge exertion headache and wanted to throw up. Tried finishing with a little ab work but I was useless. Came home and laid down. :lol: It's about an hour later and I'm feeling fine, now. :) Time to go to the volunteer center.

:lol: sounds like a perfect workout. 12 reps is $. nice!! :tucool:



Making the HITers look like a buncha volume whores over here.

:lol::lol:

:lol: sounds like a perfect workout.
I could have done without the headache and nausea, but it was great pushing myself like that. Definitely one of the best in recent memory.
12 reps is $. nice!! :tucool:
12 reps is bodybuilding. :whistle: I'm thinking my max is back around 405+ based on that set. My 5/3/1 sets are currently based on 330. :lol:

Goals for today: 8+ on top set of Incline, 10x5x150 for Pendlay rows.

Incline: 3x115, 3x135, 7x145 :mad:
-HS Shoulder: 5x5x140
-Pendlay Row: 10x5x150

The headache from Tuesday came back on my top set of Inclines. :confused: That's the first time something like that has ever happened. Weird. Last time I got 6x145, so at least there's that.
Took it easy on the HS shoulder press and the headache slowly went away. It was gone by the time I got halfway through Pendlays. The Pendlays are getting challenging, which is embarrassing.

On a positive note, this is the best my shoulders have ever felt. I attribute this to:
1) getting rid of movements that bother them
2) warming up properly

It only took me how many years to figure this out? :lol:

On a positive note, this is the best my shoulders have ever felt. I attribute this to:
1) getting rid of movements that bother them
2) warming up properly

What are you doing to warm up?

What are you doing to warm up?

Here's what I did today before my listed sets:
20xbar, 5x95

The thing that seems to have really helped is doing the warm-ups with a slow and controlled negative. The positive isn't as fast as possible either. It kinda looks/feels like I'm loading a spring. I'm not sure why, but this makes a huge difference for me.

Now, keep in mind that I'm probably one of the worst pressers on this site, so my advice most likely sucks. :)

Thanks for explaining. It's always good to hear what's worked for others. I'm glad your shoulder is feeling better!

Thanks for explaining. It's always good to hear what's worked for others. I'm glad your shoulder is feeling better!

No problem. :)

---

I need to find someone that's between the ages of 40 and 55 for mah school project! :ohnoes: :ohnoes: :ohnoes: [EDIT: someone has volunteered to help me out with this.] They can't be a relative. The project involves getting you to recall yesterday's diet, making a small change to part of your diet for three days that we both agree on (like eat moar veggies a few times a week during lunch), and you have to keep a diet journal during those 3 days. I'm supposed to do this in person or by phone, but I could probably get by with email. 100% confidentiality guaranteed.

pros:
-You get free advice from me, George, a senior dietetics major at the top of his class at the Michigan state university.
-it might make you slightly more healthy!
-you get the satisfaction of knowing that you helped george

cons:
-this will take up some of your time
-food logs can be inconvenient!
-you might have to spend a few dollars on vegetables or whatever

Anyone interested or know someone that may be interested?

:scared:

No problem. :)

---

I need to find someone that's between the ages of 40 and 55 for mah school project! :ohnoes: :ohnoes: :ohnoes: They can't be a relative. The project involves getting you to recall yesterday's diet, making a small change to part of your diet for three days that we both agree on (like eat moar veggies a few times a week during lunch), and you have to keep a diet journal during those 3 days. I'm supposed to do this in person or by phone, but I could probably get by with email. 100% confidentiality guaranteed.

pros:
-You get free advice from me, George, a senior dietetics major at the top of his class at the Michigan state university.
-it might make you slightly more healthy!
-you get the satisfaction of knowing that you helped george

cons:
-this will take up some of your time
-food logs can be inconvenient!
-you might have to spend a few dollars on vegetables or whatever

Anyone interested or know someone that may be interested?

:scared:


George, I am in if the free advice part is good for a life time ! Let me know I think i meet the criteria and have the time, as long as it doesnt involve Oct 28 thru Nov 2nd.....

George, I am in if the free advice part is good for a life time ! Let me know I think i meet the criteria and have the time, as long as it doesnt involve Oct 28 thru Nov 2nd.....

Hey Sea2Sea, thanks for the offer! Someone PM'd me last night and volunteered to help me out, though.
If you have any diet questions I'd still be glad to help. :)

darn, I was looking forward to it.... Oh well keep me in mind next time you need a Lab Rat :D

Have a good one :tucool:

I didn't have any goals today other than to get the bare minimum on squats while I experimented with a few things.

Pause Squats: 5x185, 3x205, 2x230
-Pause Squats: 10x3x185
-Single Leg Deads: 5x135, 5x155, 5x175

I was back in the chucks today in order to see what pause squats were like in those. I ended up squatting a little wider and more bent over than in the weightlifting shoes. I was hoping these would help me limit depth, but it didn't seem to make a difference there. I'll figure this lift out someday.
On the bright side, single leg deads felt better in the chucks.
I was going to finish off with some ab work but a guy was studying in the leg raise station (:blank:) and I wasn't in the mood to tell him to go put his notecards somewhere else. Skipped ab work twice in a row. :spank:

Oh well keep me in mind next time you need a Lab Rat :D

You'll be at the top of the list :nod:

Seated Press: 5x95, 3x105, 5x120
-HS Decline
-Pendlay Row: 10x5x155

Pendlays were kinda ugly. I'll stay at this weight for at least another session.
I was a few reps shy of what I wanted on seated press. I've been feeling a little bad in the gym this week and am looking forward to the upcoming deload. I've been thinking about doing a six day deload instead of the nine day. Something like this:

Sunday: last lift day before deload (incline bench)
Tuesday: deload deads and deload seated press
Thursday: deload squats and deload incline bench
Sunday: back to lifting w/ seated press

This way there's still a six day stretch where I'm either not lifting or going very light. I noticed that I tend to come back a little weaker with the nine day so I'd like to see if this makes a difference. :confused:

If you are taking a deload week, and know your approximate pro/carb/fat intake for the last 4-6 weeks, decrease carbs and fats by 10% and increase protein by 25%, at least. Try and spread your protein intake out evenly over the day, but try to get in a little more at breakfast and your final meal. A middle-of-the-nite protein shake would also be a good idea. You shouldn't be losing strength after a week of deloading, whether it be six days, or nine.

If you are taking a deload week, and know your approximate pro/carb/fat intake for the last 4-6 weeks, decrease carbs and fats by 10% and increase protein by 25%, at least. Try and spread your protein intake out evenly over the day, but try to get in a little more at breakfast and your final meal. A middle-of-the-nite protein shake would also be a good idea. You shouldn't be losing strength after a week of deloading, whether it be six days, or nine.

:confused: This is some interesting stuff for sure. I haven't deloaded properly in some time so I'll have to try it without the diet changes first and then with the diet changes the next time to rule out a few other things I've been doing differently lately.

:confused: This is some interesting stuff for sure. I haven't deloaded properly in some time so I'll have to try it without the diet changes first and then with the diet changes the next time to rule out a few other things I've been doing differently lately.

I was thinking the same thing ! I have never changed the diet on a deload! always keep it the same for the end of a bulk or Cut.. Might have to give this a try in about 5 weeks..

Deads: 5x250, 3x280, 5x315
-Leg Press
-Leg Raises

Deads were weak and ugly. Didn't do the high rep stuff on leg press. Just a bad day in the gym all around.

You know you live alone when...

http://img.photobucket.com/albums/v211/RudeboyTomiko/lol-1.jpg

Incline: 5x120, 3x135, 3x150, 0x185
-HS Shoulder: 5x5x150
-Pendlay Row
-One Arm T-bar Row
-Hammer Curls :lol:

I failed with 185 on incline. :blank: Didn't have a spotter, but it's a very light weight so I just popped it onto my lap, stood up, and put it on the ground. Then I stripped the 25's off and put it back.
That's the first time I've done curls in several months. Just felt like it, for some reason.

:lol: at drinking the water out of the measuring cup. Nice!

Food looks tasty!

:lol: at drinking the water out of the measuring cup. Nice!
About a year ago I realized that my measuring cups could hold more liquid than my regular cups and also had the benefit of convenient handles, so I just started drinking out of those.
Eating lunch out of a frying pan using a wooden cooking spoon is new, though.

Eating lunch out of a frying pan using a wooden cooking spoon is new, though.

I also live alone so I'm unfazed by this. I do it all the time :lol:

I eat out of mixing bowls with huge forks. My roommates think I'm crazy, but it prevents that extra trip to the stove to get more food.

I eat out of mixing bowls with huge forks. My roommates think I'm crazy, but it prevents that extra trip to the stove to get more food.

:nod: That's what I was thinking. There is no bowl in the apartment big enough to hold this meal! Plus, I have less things to wash

---

The deload went well:

Tuesday:

Deload Deads
Deload Seated Press
-Leg Raises
-Seated Calf

Thursday:

Deload Incline Bench
Deload Squats
-DB Rows
-Hammer Curls

---

I ran out of protein powder this morning :ohnoes: A new batch was supposed to be delivered yesterday, but they needed a signature and I wasn't home. This is odd because it's the same product coming from the same company and arriving at the same address that I've been ordering to for a year now, without ever needing a signature. :confused:
The best part though is that I left for class at 2:30 yesterday and the timestamp for when they tried to deliver it was 2:32. I actually saw the truck pull up but my only thought was "get outta the way, truck -- I need to get to class!"

I'm trying out eating a little more in line with ADA/FDA/DRI/RDA recommendations. By the way, check out the "acceptable macronutrient distribution range":

Carbs: 45-65%
Fat: 20-35%
Protein: 10-35%!

I was really surprised by that upper-range protein recommendation. Especially since you usually hear "healthy adults should get 0.8g protein/kg bodyweight". Anyway, I'm shooting for something in the middle of that range.

Speaking of food, here's a picture of me messing up some good steak:

http://img.photobucket.com/albums/v211/RudeboyTomiko/supp.jpg

I forgot to let it set a little before cutting in. This is supposed to keep some of the juices from seeping out.
It's pinker in the middle than the flash would have you believe.

There's something special about steak.

Here's something to consider concerning those percentages from USDA/ADA/RDA etc. Are they relevant? My point is this (it is not really my point, but derives from my study over the years); a diet or eating plan must start from protein adequacy (lots of literature available on this). Then, the other macrunutrients follow in their caloric proportion based on which theory you want to follow (e.g., 40/30/30 p/f/c or 50/30/20, etc) using your overall metabolic needs as a guide (metabolic rate plus consideration of exercise amount). My issue with USDA/ADA recommendations is that simply telling people a ratio to eat gives them really no guidance at all. For example, I could eat 4000 calories per day at the recommended ratio and get really fat, or 1000 calories per day and damn near starve. Without a guide to total caloric intake, calorie percentages are useless.

Here's something to consider concerning those percentages from USDA/ADA/RDA etc. Are they relevant? My point is this (it is not really my point, but derives from my study over the years); a diet or eating plan must start from protein adequacy (lots of literature available on this). Then, the other macrunutrients follow in their caloric proportion based on which theory you want to follow (e.g., 40/30/30 p/f/c or 50/30/20, etc) using your overall metabolic needs as a guide (metabolic rate plus consideration of exercise amount). My issue with USDA/ADA recommendations is that simply telling people a ratio to eat gives them really no guidance at all. For example, I could eat 4000 calories per day at the recommended ratio and get really fat, or 1000 calories per day and damn near starve. Without a guide to total caloric intake, calorie percentages are useless.

:confused: I'm not really sure what you mean by this. There are caloric guidelines based on things like the harris bennedict, mifflin-st. jeor, etc. If I go to mypyramid.gov for example, they readily tell me that I should be eating ~2800 calories per day.

By "my study", do you mean you're some sort of researcher? :spaz:

By "my study" I mean about 10 years of my reading fitness and nutrition literature with a background (Ph.D.) in chemistry and an undergrad in chemical biology. I'm not an expert, but I do have a pretty good knowledge of general biochemistry and hormones and have basically read a lot too. Now, what I was getting at was this: let's take your comment "mypyramid.gov says you should be eating ~2800 calories per day". But the food guide pyramid folks give a God-awful wide range of macronutrient guidelines. For example, from the numbers you quoted, as low as 10% of calories could come from protein and still fit the guidelines. So, in this example, that's 280 calories from protein, or only 70 grams of protein (about 2.5 ounces). Most weight-training nutrition recommends at least 1.5 grams protein per kg of body weight, or even higher, but let's take 1.5 as an example. For an 85 kg person (187 pounds), this yields 127.5 gram protein per day, or nearly double what the food guide pyramid recommendation at 10% protein would give you. Yes, the food guide pyramid allows for higher protein percentage, but my point is that they offer no advice on which percentage to pick. That has to come from considering protein requirements first. Once you calculate your protein requirements, you can apportion the remaining calories as you see fit according to whatever ratio you want to follow. Continuing with the example, 127.5 g protein would provide 510 cal. The remaining calories would get divided between carbs and fat, but getting adequate protein is essential to maintaining and growing muscle (the human body cannot make protein from non-protein sources). I hope that explains the point I am trying to make.

So, in this example, that's 280 calories from protein, or only 70 grams of protein (about 2.5 ounces). Most weight-training nutrition recommends at least 1.5 grams protein per kg of body weight, or even higher, but let's take 1.5 as an example.
I think the disconnect here is that you're assuming these guidelines are for weight training individuals. :) 10% protein is most likely still going to meet the requirements of a typical American -- someone that doesn't exercise at all, much less lifts hard.
But yeah, I agree that these recommendations are probably not helping most people. The majority have no idea what their macronutrient levels even look like, so things like this often just serve to confuse. I don't think these macros are actually given out as advice most of the time, just something that health professionals are taught to help them plan and assess the diets of others.

By the way, that's a cool academic background you have. Definitely sound like someone Zen would know.

I think the disconnect here is that you're assuming these guidelines are for weight training individuals. :) 10% protein is most likely still going to meet the requirements of a typical American -- someone that doesn't exercise at all, much less lifts hard.

By the way, that's a cool academic background you have. Definitely sound like someone Zen would know.

Thanks. Yeah, Zen and I go way back.

I agree it is a disconnect ... I have long-standing issues with dietary guidelines being dispensed by the Department of Agriculture ... how they got involved with that I'll never know. Yet another waste of our hard-earned taxpayer dollars. Even those minimal guidelines of 0.8 g prot per kg body weight are basically enough to prevent protein wasting, but maybe not even enough for that. Loss of lean body mass is the primary indicator of true aging - which is why chronic long distance runners often look so much older than their chronological age, but don't get me started ;)

By the way, that's a cool academic background you have. Definitely sound like someone Zen would know.

You have to be a little careful though, usually when he's thinking about biochemistry, it's in order to kill things. It started innocently enough when he wanted to kill static cling. But maybe electrons were too small; then came the microbes. Now insects. Where will it end?

You have to be a little careful though, usually when he's thinking about biochemistry, it's in order to kill things. It started innocently enough when he wanted to kill static cling. But maybe electrons were too small; then came the microbes. Now insects. Where will it end?
Hopefully the progression is slow enough as to where we don't need to worry.

Hopefully the progression is slow enough as to where we don't need to worry.

He should probably just skip to blue whales. Go big or go home.

George, did you hear that Jonathan Safran Foer has written a book about nutrition?

http://www.greenwoods.com/img_eating.jpg
Well, it's kind of about nutrition, kind of about ethics, and kind of about animal cruelty. He was on Ellen the other day promoting it. I was underwhelmed by his presentation.

But maybe the book is better.

Eating Animals (http://www.alternet.org/food/143692/jonathan_safran_foer's_'eating_animals'_book_will_ fundamentally_change_the_way_you_think_about_food) takes a bold and fresh approach to our most important relationship with the world around us -- our food. The originality of the thinking and depth of research establishes Foer as a major player in the national discussion of the ethics of eating. He is the Michael Pollan of a younger generation: grittier and more daring, more insightful and decisive. And as we would expect from Foer, the stories he tells explode off the page and into our hearts.

George, did you hear that Jonathan Safran Foer has written a book about nutrition?
Nope, I don't even know who Foer is.

Speaking of Pollan, we were talking about him in my medical nutrition class today. Mostly about how his idea of "eat food, not too much, mostly plants" is very similar to what we were going over (which is funny, given that he is one of the nutrition field's most vocal critics).

Anyway, journalists are lame. If I want ethics, I go to philosophers. If I want nutrition, I go to biochemists.

Nope, I don't even know who Foer is.He's a novelist. Wrote the book that became this movie:

qsV-UeRC_OA

Since Deja wants more spice:

I changed a tire today! Put on the spare all by myself and everything. I did it while wearing a flannel, light blue jeans, and some scuffed up boots, too.

And uh here's something that's actually interesting:

We are often told to avoid saturated fat, but I feel like very few people actually know why. OK, so the thing that saturated fat is usually associated with is heart disease, but again, this makes one wonder why, and how.

It can get pretty complicated, but here's the best way I can describe it:

This is skipping a ton of steps, but lets start with the idea that there is LDL in the blood.

http://img.photobucket.com/albums/v211/RudeboyTomiko/LDL.jpg

Now, I'm sure most people know that LDL is the bad stuff when it comes to cholesterol and you want your numbers to be low. (Without making things too complicated, LDL isn't just cholesterol, but it does have cholesterol in it. Think of it as being more of a transporter that carries around cholesterol).
So there's LDL in the blood, and it's going to cells in your body. You want this -- cells in your body need cholesterol. You need cholesterol to live! So the LDL is cruising through your blood and it gets to a cell. It goes into the cell using an LDL receptor (this is like a door that is specifically for LDL).

http://img.photobucket.com/albums/v211/RudeboyTomiko/LDL-Receptor-2.jpg

So now the LDL is in your cell and after a few more reactions, you end up with a free pool of cholesterol (in your cell!). So the free pool of cholesterol is chilling out in your cell.

http://img.photobucket.com/albums/v211/RudeboyTomiko/Free-Cholesterol.jpg

You don't want it to do that, so you connect the cholesterol to some fat (in the cell, still).

http://img.photobucket.com/albums/v211/RudeboyTomiko/chol-ester.jpg

The end product (the cholesterol-fat) can chill in your cell without any problems. OK so here's the part that finally involves saturated fat: when you connect cholesterol to fat, your cells greatly prefer UNSATURATED fat. Saturated fat will slow this process down a bunch and you end up with more free cholesterol chilling in the cell.

http://img.photobucket.com/albums/v211/RudeboyTomiko/Saturated.jpg

So what's the problem with this? If you have a ton of free cholesterol hanging out in the cell, the amount of LDL receptors on the cell starts going down (less doors for the LDL).

http://img.photobucket.com/albums/v211/RudeboyTomiko/LDL-Receptor.jpg

And the less LDL receptors you have, the less LDL can go into the cell. And the less LDL going into the cell, the more LDL that stays in the blood!

http://img.photobucket.com/albums/v211/RudeboyTomiko/High-LDL.jpg

And lots of LDL in the blood eventually leads to plaque in your arteries, but I won't get into how that works right now.

So, in a nutshell, that's why we're told to generally avoid saturated fat. :spaz:

I have no idea if that helps any. Too simple? Too complicated? I had just always wondered how this worked and was very excited to learn it recently.

He's a novelist. Wrote the book that became this movie:
I still haven't seen that. I did catch a bit on TV at a friend's house -- Gogol Bordello's "Start Wearing Purple" was in the background.

I have no idea if that helps any. :nod: You should write a text book.

I now almost understand that stuff you just explained. Maybe if you added some diagrams. :whistle:

:nod: You should write a text book.
Writing :no:
Maybe if you added some diagrams. :whistle:
I edited some crappy ones in for you. :lol:

I edited some crappy ones in for you. :lol::love:

Those are beauuutiful. :spaz:

I'm still studying. Here's what I figured out so far. You want the LDL to move from the blood to the cell. You want only as much LDL as the cells can handle, otherwise you will have high blood cholesterol.

The different colours added a whole new dimension. Explain the difference between cholesterol and LDL in your diagrams, and what you mean by "fat". Is cholesterol fat?

Taubes says that it's a myth that cholesterol is bad; only trans fats are bad. How do they fit into your diagram.

You want the LDL to move from the blood to the cell.
Yep.
The different colours added a whole new dimension. Explain the difference between cholesterol and LDL in your diagrams
LDL has cholesterol in it (along with other stuff like fat and protein). LDL is like the bus that carries the cholesterol (and then gets scrapped for parts when it reaches its destination)
what you mean by "fat".
by "fat" I mean fatty acids -- saturated, monounsaturated, polyunsaturated, etc.
Is cholesterol fat?
This is going to start getting complicated. :lol: Cholesterol is a lipid. Fatty acids are also lipids. But cholesterol is not a fatty acid!
Lipids (http://upload.wikimedia.org/wikipedia/commons/thumb/2/20/Common_lipids_lmaps.png/800px-Common_lipids_lmaps.png)
Taubes says that it's a myth that cholesterol is bad; only trans fats are bad. How do they fit into your diagram.
:confused: I don't know about trans fats. They do boost LDL and I'm guessing it's through the same process as saturated fats. Might be something to ask my professor.

Taubes says that it's a myth that cholesterol is bad; only trans fats are bad. How do they fit into your diagram.

A good search term for this is "lipid hypothesis." :read: Eades offers a very basic argument against the lipid hypothesis in this post (http://www.proteinpower.com/drmike/uncategorized/the-lipid-hypothesis/). And here is a more detailed list of studies that challenge the lipid hypothesis (http://www.westonaprice.org/knowyourfats/skinny.html#studies). And if you're really ready to dig into this, here is a whole online course on the lipid hypothesis, fatty acids, and lipoproteins (http://web.archive.org/web/20040602215801/http://www.nursingceu.com/NCEU/courses/diet/).

Eades offers a very basic argument against the lipid hypothesis in this post (http://www.proteinpower.com/drmike/uncategorized/the-lipid-hypothesis/).
:confused: I don't like the argument here. It's true that a lot of people that get heart attacks have normal cholesterol levels, but that doesn't mean that you can therefore say that heart attacks are not related to cholesterol levels. I mean, this is how plaque build-up works:

LDL gets some of its fatty acids oxidized
The longer the LDL is in the blood, the more likely it will get oxidized
Oxidized LDL gets stuck in the endothelial space in arteries
Macrophages come in to get rid of it
Macrophages that pick up too much LDL stop working correctly and become foam cells
The foam cells build up as plaque

^this is pretty simplified, but it shows that LDL plays a key role in plaque formation. Unless I'm missing something. Maybe there isn't much evidence that shows that this is how it actually works? :confused: Zen? Zen reads like, studies and stuff.

Seated Press: 5x85, 5x100, 7x110
-DB Bench
-DB Row
-Barbell Shrug

:confused: I don't like the argument here. It's true that a lot of people that get heart attacks have normal cholesterol levels, but that doesn't mean that you can therefore say that heart attacks are not related to cholesterol levels. I mean, this is how plaque build-up works:

LDL gets some of its fatty acids oxidized
The longer the LDL is in the blood, the more likely it will get oxidized
Oxidized LDL gets stuck in the endothelial space in arteries
Macrophages come in to get rid of it
Macrophages that pick up too much LDL stop working correctly and become foam cells
The foam cells build up as plaque

^this is pretty simplified, but it shows that LDL plays a key role in plaque formation. Unless I'm missing something. Maybe there isn't much evidence that shows that this is how it actually works? :confused: Zen? Zen reads like, studies and stuff.

I haven't look at a lot of this stuff in a few years, but I would say oxidation plays a major role and don't ignore the role of iron. Hence the benefits of giving blood regularly (or montly bleeding for half the population).

I've been a little busy with school lately. On the bright side, I've been scoring a good ~25% above average on the harder exams this semester. Nothing like outsmarting a room full of girls with eating disorders (especially given some of the cheating that's been going on lately).

Less than a month to go for the semester. This is supposed to be the hardest one of my undergrad, so I'm pretty happy with the way things are going.

---

I'm still lifting, though I did miss a session on the 12th. I'm doing the boring but big assistance work because it uh makes my lifts go up. Fun fun fun. Hit a minor PR today on deads: 11x305.

---

I made some pork tenderloin on Friday. One of the better things I've ever cooked (not saying much):

http://img.photobucket.com/albums/v211/RudeboyTomiko/pork-003.jpg

11x305 is a heck of a set. Wow! That is some serious power for your weight George!

NICE top dl set buddy!

the tenderloin seriously made me drool. :nod:

11x305 is a heck of a set. Wow! That is some serious power for your weight George!
Thanks, Dan! I'm still weaker/fatter at this weight than I was a year ago (injury), but it's coming back.
NICE top dl set buddy!
Thanks, the video/discussion that was going on in your journal helped. I decided to drop my hips a little (but not like, too much :whistle:), and it seemed to put me in a better position. I'll have to see if I can still deadlift like this at higher weights, though. :confused:
the tenderloin seriously made me drool. :nod:
Guess you're still going strong with the diet? :lol:

Guess you're still going strong with the diet? :lol:

:curses:

i was having the most DIVINE food dream last night and was JUST ABOUT to get served mah food when my damn alarm went off. :mad::mad:

:curses:

i was having the most DIVINE food dream last night and was JUST ABOUT to get served mah food when my damn alarm went off. :mad::mad:

:lol:

Up ur cals and run some hills. :nod: :whistle:

:lol:

Up ur cals and run some hills. :nod: :whistle:

i've been doing sprints and hill sprints when i get the free time during daylight hours.

i'm not having much hunger. but when i eat really clean and cut back on carbs.... i just day dream about food porn all day. it makes me skinnier. duh. ;)

i've been doing sprints and hill sprints when i get the free time during daylight hours.

i'm not having much hunger. but when i eat really clean and cut back on carbs.... i just day dream about food porn all day. it makes me skinnier. duh. ;)

Heh, I was going to say that 35% carbs ain't exactly "cutting back" for a lot of people, but then I remembered that that's 35% of 1500. :doh:

Heh, I was going to say that 35% carbs ain't exactly "cutting back" for a lot of people, but then I remembered that that's 35% of 1500. :doh:

:lol: yah. AND it's counting fiber. :kickrock: i'm too lazy to write out the grams of each.... but it does help tell the whole story.

is this ur last year of undergrad or do you have one more? :confused:

:lol: yah. AND it's counting fiber. :kickrock:
You crazy. If you get as much fiber as I do, that's like 40% of your carb allotment. :ohnoes:
is this ur last year of undergrad or do you have one more? :confused:
It's my senior year, but I have to take an extra semester next fall 'cause I transferred in and a few classes weren't accepted. :kickrock:

It's my senior year, but I have to take an extra semester next fall 'cause I transferred in and a few classes weren't accepted. :kickrock:

Don't sweat it....

1. College is fun
2. The job market sucks

Don't be in a hurry...:nono:

Don't sweat it....

1. College is fun
2. The job market sucks

Don't be in a hurry...:nono:

Hah, don't worry. I still have years of unpaid internships and probably grad school before I have to pretend to be an adult. It just sucks having to pay so much money in order to retake classes that I have 4.0'd in the past.

PS: I haven't gotten to the fun part of college yet. This is on my to-do list.

Hah, don't worry. I still have years of unpaid internships and probably grad school before I have to pretend to be an adult. It just sucks having to pay so much money in order to retake classes that I have 4.0'd in the past.

PS: I haven't gotten to the fun part of college yet. This is on my to-do list.Maybe the internships are the fun part. Or are they the ones that suck? :confused:

http://www.mysticgames.com/famouspeople/pictures/MonicaLewinsky.jpg

We were strongly advised to pretend to be an adult before going to grad school. I would have been much happier in grad school, but they were right that the "real life" experiences immediately after my undergrad contributed more to my personal development than another few years of education would have.

What happened to the Peace Corps?

Maybe the internships are the fun part. Or are they the ones that suck? :confused:
Uh, the internships for dietetics are mostly clinical. You're basically working ~40 hours/week in a hospital for free. For a year.
I'm also trying to get into NASA's short summer internship while I'm still in school tho, 'cause it's NASA. That one sounds cool.
What happened to the Peace Corps?
It's still an option, but there are a few things I'd rather do. Because I'm selfish. And there are no squat racks in the Congo. I'll have to wait and see what my choices are like when I get there.

Since I'm home, I lifted with my old weight set in the basement today.

Just did the bare minimum on my top set of squats 'cause I don't have any safeties here. I've noticed that the last few times I've lifted at home I felt a ton weaker here. :confused: Apparently I do better in the crappy atmosphere at the college gym. :lol:

Anyway, on the bright side, I got to video a lot of sets. I've felt like my squat form has been really ugly lately, and the top set (3x225 :o) was pretty bad. I'd love for people to critique it:

http://smg.photobucket.com/albums/v211/RudeboyTomiko/?action=view&current=PB270007.flv

Notes:
that's my hip popping on the third rep.
I don't usually tuck my shirt into my sweatpants, I just wanted to get a better idea of my lower back position.

Very interesting George. I see that you have a power movement on the way up. I never power up its more of a smooth down and then back up. I think also your butt is further out than mine. Pretty low past parallel. How do your knees feel when you go that far down? Something I'm learning since I suck at squats.:lol:

Maybe I should fly up to MI and get some lessons.

I think also your butt is further out than mine.
That might just be a difference in build. I have long femurs in proportion to my shins, so I have to push it back pretty far.
Pretty low past parallel. How do your knees feel when you go that far down?
Pretty good, but I actually don't want to go that low. My goal is to just go parallel, but on heavy sets I sometimes go back to old habits (I spent a lot of time squatting very deep with a close stance. This is actually still a little high compared to what I used to do).
If you watch my lower back, you'll see it start to round at the very bottom, which I think would fix itself if I just kept my depth to parallel.
Something I'm learning since I suck at squats.:lol:
Join the club. :nod:
Maybe I should fly up to MI and get some lessons.
Nah, but you might want to post a video so that people on here could help you out. :)

Since I'm home, I lifted with my old weight set in the basement today.

Just did the bare minimum on my top set of squats 'cause I don't have any safeties here. I've noticed that the last few times I've lifted at home I felt a ton weaker here. :confused: Apparently I do better in the crappy atmosphere at the college gym. :lol:

Anyway, on the bright side, I got to video a lot of sets. I've felt like my squat form has been really ugly lately, and the top set (3x225 :o) was pretty bad. I'd love for people to critique it:

http://smg.photobucket.com/albums/v211/RudeboyTomiko/?action=view&current=PB270007.flv

Notes:
that's my hip popping on the third rep.
I don't usually tuck my shirt into my sweatpants, I just wanted to get a better idea of my lower back position.

Your squat form is almost identical to mine. You maybe lean forward a slight bit more than I do, but other than that it's pretty close. I noticed you bounce a bit out of the hole. I try to avoid that at all costs.

Your squat form is almost identical to mine. You maybe lean forward a slight bit more than I do, but other than that it's pretty close. I noticed you bounce a bit out of the hole. I try to avoid that at all costs.

Why? I strive for teh bounce. I squat best when I get that "pop". Kinda like a substitute for a squat suit.

Why? I strive for teh bounce. I squat best when I get that "pop". Kinda like a substitute for a squat suit.

No doubt. I see lots of lifters do that. I think it's perfectly fine to do when you're shooting for a one rep max or something of that nature, but I'm not convinced it's a real good idea for reps. Maybe I'm just being paranoid. I used to do it all the time. Nowadays, when I try to bounce at the bottom - I end up with pain on the back side of my knees. That's probably just because I'm old! You young guys can get away with it!;)

Your squat form is almost identical to mine.
:eek: Now that's a compliment.
I noticed you bounce a bit out of the hole. I try to avoid that at all costs.
Why? I strive for teh bounce. I squat best when I get that "pop". Kinda like a substitute for a squat suit.
No doubt. I see lots of lifters do that. I think it's perfectly fine to do when you're shooting for a one rep max or something of that nature, but I'm not convinced it's a real good idea for reps. Maybe I'm just being paranoid. I used to do it all the time. Nowadays, when I try to bounce at the bottom - I end up with pain on the back side of my knees. That's probably just because I'm old! You young guys can get away with it!;)
Hmm, this is interesting. I do the bounce because whenever I get stuck, it's at the very bottom. If I start getting pain at the back of my knees like Mr. Iroc described, it'll be one of the first things I'll address. Thanks for the insight, everyone! :)

---

NOTE: I'm going to be checking JSF very sporadically over the next few weeks. Presentation, quiz, assignment, exam, paper, exam, quiz, final, final, final. :spaz:

Be back on the 18th or so. :)

NOTE: I'm going to be checking JSF very sporadically over the next few weeks. Presentation, quiz, assignment, exam, paper, exam, quiz, final, final, final. :spaz:

Be back on the 18th or so. :)

best of luck, buddy. aces all around. :tu:

Your squat form is almost identical to mine. You maybe lean forward a slight bit more than I do, but other than that it's pretty close. I noticed you bounce a bit out of the hole.

Me too...in similarity that is...

I do the slight GM out of the hole as well....I think anyone 6 feet or taller just does that....or they have freakish flexibility....

I do the slight GM out of the hole as well....I think anyone 6 feet or taller just does that....

I don't know if it's right or wrong, but as a data point, I'm 6'3 and I do it as well. :nod:

:wave: Hiya, George! Long-time fan...

So, when are you coming back to the WL??

Me too...in similarity that is...

I do the slight GM out of the hole as well....I think anyone 6 feet or taller just does that....or they have freakish flexibility....

I don't know if it's right or wrong, but as a data point, I'm 6'3 and I do it as well. :nod:

Yup. It's normal. I'm relatively short compared to you guys (6'1"), but it took me a long time to get out of that habit. Even now, I still do a GM out of the hole - it's just not quite as bad as it used to be.

Missed a session on Sunday 'cause the gym was closed. They didn't post the closing on their website's front page so I went out there only to have my heart broken. :cry:

best of luck, buddy. aces all around. :tu:
Thanks, Deja!
I do the slight GM out of the hole as well....I think anyone 6 feet or taller just does that....or they have freakish flexibility....
I don't know if it's right or wrong, but as a data point, I'm 6'3 and I do it as well. :nod:
Yup. It's normal. I'm relatively short compared to you guys (6'1"), but it took me a long time to get out of that habit. Even now, I still do a GM out of the hole - it's just not quite as bad as it used to be.
I'm only 5'10.87" :o I definitely have the lanky proportions of a taller person, though. :doh:
:wave: Hiya, George! Long-time fan...

So, when are you coming back to the WL??
Maybe after this semester's over, my internship applications are completed, and I'm done studying for the GRE (if I choose to do this during winter break). I also need to find a part-time job, and get some clinical experience in. And find a place to live next year.

You can take over for me for the time being. :nod:

When I did squats back in the 80's my trainer always yelled at me about leaning forward at the bottom (hence the GM out of the whole) and now I realize it was because he was 5'8" and I was 6'2" (but now 6'1" due to age shrinkiage, yup, it happens). Anywhoo - this now makes complete sense from a biomechanics viewpoint. You would have to have freakishly short femurs to maintain balance in a deep squat if you are tall. Probably the only way to avoid it is to not go past parellel, or even stop short of parellel. Zen will help me argure there is no benefit in going deeper. Or you could try bulgarian split squats or pistols.

Hey guy, have you started the OUPLC template yet?

Georgie your back is looking awfully good. Fantastic work man!

george has a journal???? :eek:

Georgie your back is looking awfully good. Fantastic work man!
Thanks, Dan. :)
george has a journal???? :eek:
This one's full of fail so I try to avoid it. :p

I'll either start a new one soon or I'll just track things in the JSF bodyshoppe.

Anyway, I've got a date with the squat rack bright and early. Night, everyone!