Andy's Path - Page 50

MannishBoy · Mon, May 7th, 2007, 08:07 PM

Weight 187

10x3 night 45 sec RI

Chins BW 5, 7x3@45, 3x3@35
Bulgarian Split Squats 10x3@75x2
Push Press 10x3@140
GMs 5x3@160, 5x3@170

Finisher:
DB Swings 3x20 @50 (60 sec RI)

I got the feel a bit better on the GMs allowing more knee bend and keeping the bar in more of a vertical path. So I upped weight mid workout.

I hadn't done DB swings in awhile. Good finisher. I used 1 Arm DB Snatches last week to similar effect.

Got to shower then fire up the grill. Got 2.5 lbs of natural top sirloin on sale. Gotta eat.

Zoetastic · Mon, May 7th, 2007, 08:41 PM

Quote:

Originally Posted by MannishBoy

Got to shower then fire up the grill. Got 2.5 lbs of natural top sirloin on sale. Gotta eat.

that sounds so good.

email me some!

dluc · Mon, May 7th, 2007, 08:45 PM

Quote:

Originally Posted by MannishBoy

top sirloin

One of my favourite cuts

MannishBoy · Mon, May 7th, 2007, 08:54 PM

Grill's warming up now

I've actually gotten to where I like some of the tougher cuts of meat like flank, etc. You just have to cook them right. They have more flavor than the more expensive cuts many times.

I think I'll have a couple of cups broccoli with the steak.

iceweaselsarecool · Tue, May 8th, 2007, 03:40 AM

Quote:

Originally Posted by MannishBoy

I've actually gotten to where I like some of the tougher cuts of meat like flank, etc.

Doooood, flank is the bestest. You just have to marinate it properly.

eleonardo · Tue, May 8th, 2007, 03:56 AM

Y'all are making me hungry

MannishBoy · Tue, May 8th, 2007, 08:32 AM

Quote:

Originally Posted by iceweaselsarecool

Doooood, flank is the bestest. You just have to marinate it properly.

Or slow cook it in the crockpot with peppers and onions and other stuff...

iceweaselsarecool · Tue, May 8th, 2007, 08:34 AM

Quote:

Originally Posted by MannishBoy

Or slow cook it in the crockpot with peppers and onions and other stuff...

crock pots are 4 teh weak
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MannishBoy · Tue, May 8th, 2007, 08:38 AM

Quote:

Originally Posted by iceweaselsarecool

crock pots are 4 teh lazy

F1x3d

badgolfer · Tue, May 8th, 2007, 08:47 AM

Quote:

Originally Posted by MannishBoy

F1x3d

Andy got it right. Crock pots rock!

eleonardo · Tue, May 8th, 2007, 08:48 AM

Quote:

Originally Posted by MannishBoy

Or slow cook it in the crockpot with peppers and onions and other stuff...

*sigh*
I'll go nibble some lettuce....

MannishBoy · Tue, May 8th, 2007, 07:12 PM

186.5 That's exactly 5 lbs in 4 weeks. Not rapid, but about what I wanted to hit.

And I ate more yesterday than I intended, somewhere in the 2700 range+fish oil that I take a lot of and don't count. Probably 100+ calories or so there.

Tonight I decided to make up a bit of the scapular stuff I've been missing.

DB Trap Raises (1-2 sec holds @ top) 20x2 8, 9
Scapular pushups (2 sec holds) 2x15

20 minutes of rope jumping. Still not getting the HR where I want it, but I think it's not a bad mix in with my 2 HIIT sessions.

Dinner will be steak and grilled asparagus. Also need to cook some turkey breast I've had in my fridge that's getting ready to go past date.

Naturegirl · Tue, May 8th, 2007, 08:38 PM

Mmm, steak! That's one thing I really began to love, to me it's akin to fine cheeses and chocolates, the older you get the more appealing they are. I even like it rare

But as you know I'm a terrible cook and the temp wont get up to 160 (isn't that where it's supposed to be) in the pan.

I don't know how you do it, Mannish. You and Guava are always making the best eats.

MannishBoy · Tue, May 8th, 2007, 08:58 PM

Quote:

Originally Posted by Naturegirl

Mmm, steak! That's one thing I really began to love, to me it's akin to fine cheeses and chocolates, the older you get the more appealing they are. I even like it rare

But as you know I'm a terrible cook and the temp wont get up to 160 (isn't that where it's supposed to be) in the pan.

I don't know how you do it, Mannish. You and Guava are always making the best eats.

I've been doing some pretty boring stuff lately really. Just baking chicken in the oven to save time, etc.

Steak's actually fast to cook. Tonight's was perfect, last night's overcooked a bit because I got distracted doing other stuff after I threw it on the grill.

I just tenderized and marinated in light soy, Worcestershire, a bit of olive oil, crushed pepper, garlic and onion powder and left in the fridge. I did a couple of steaks like this and cooked one on the grill last night, this one tonight. Then I froze one or two and cut up the rest into strips and marinated that then froze it. I'm going to use that for stirfry soon.

I love grilled asparagus and Sam's has it so cheap compared to normal grocery stores, so I couldn't pass it up. Plus, it's in season. I experimented with a bit of chipotle chili powder along with my usual onion, garlic powder, olive oil, and sea salt. Turned out great

Nice little char marks, just a hint of heat (without getting to nuclear like my sweet potato fiasco).

Speaking of chocolate, I've started allowing myself a couple of little pieces of 77% or higher dark lately pretty much nightly. I'm trying different brands. Some are much smoother than others. I've also tried some weird flavors, like chili/mango dark chocolate. Actually wasn't bad. Still eating on that bar a bit at a time.

Figure I've not slowed my progress, I'm not eating enough at a time to really matter, and it's full of antioxidants, which I'm always trying to get more of in my diet.

MannishBoy · Wed, May 9th, 2007, 09:27 PM

186. Down another half a pound, so 5.5 lbs in 4 weeks.

Damn. Damn.

Not sure how long I'll run these types of workouts without taking a deload week. Probably another couple of weeks, which would put me at 6 weeks.

I'm really feeling good between workouts, but am consciously trying to ramp up intensity during the HIIT and complex workouts. Tonight I was starting to get a stitch in my side during the last complex set. I had to set the bar down between exercises for 3 or 4 breaths just due to grip fatigue.

Pullup 6
Reverse Lunge 6 (per leg)
RDL 12
Front Squat 6
Military 6
GMs 6
Bent Over Row 6
Floor Press 12

Weight 2@110, 1@105, 1@95 RI 1 minute

Upped weight on all sets but the last one over last time I did a similar complex. I switched the order of a couple of exercises to make them flow better, and I added pullups at the top of the order. So overall volume and weight increased. I'm pleased with that, even though the barbell weight might look puny if you haven't tried something like this.

My weak point in this complex is the military press. By that point in the complex, lactic acid is building up, blood has gone to the legs after the Reverse Lunges, RDLs, and Front Squats, and there just isn't much there to push overhead. Last sets end up being push presses pretty much.

Finished off with the following

Seated External Rotations 6@30
Lying External Rotations 2x6@10
Dead Bugs 2x20, 1x10

I hadn't done lying external rotations much, so I threw them in. Not sure why I can't move but 1/3 as the weight.

I need to keep stuff like dead bugs, dragon flags, and leg raises in the mix more to try to correct my posture, but I hate them.

Shower. Food. TV. Wasteland.

specialk · Thu, May 10th, 2007, 02:08 PM

I was wondering what I might do after WSP and I'm intrigued by the complexes you've been doing lately because they offer a great cardio benefit. They also appear to be rather short in duration. I will continuing to lower my calories in the coming weeks as I cut and thought I might be pushing my luck with WSFSB. I also like full body training every other day.

Do you think complexes would work or do you know of any prefab programs that would give me cardio endurance, short duration, and full body?

MannishBoy · Thu, May 10th, 2007, 02:17 PM

I'm really just experimenting with this, so am no expert. Alwyn Cosgrove sells a plan based on compexes and HIIT (Afterburn 2), but I thought I'd give it a go on my own because I wanted to keep a "heavy" day in the plan, which I've been covering with a 10x3 day like 10x3FFL from Waterbury (I will probably switch this to 4x6 or 5x5 soon to keep things fresh).

Coming from WSP, you're probably going to be in great shape to handle this. Took me a bit to get back into gear, but you've got 8 weaks of similar training behind you so you should do well.

I'm contemplating maybe doing complexes 1x a week, a heavy but fast RI day, and then putting a day of Olympic style work on one day with some finishing cardio-ish lifting at the end on the other day.

I figure I'd like to drop about 6-8 more lbs of fat then reevaluate. So I'll probably play around with this a bit longer (or I may just get the bug and WSP it again).

TheRyanator · Thu, May 10th, 2007, 02:39 PM

Hey Andy, I have been having 1-2 small squares of Dove Dark chocolate every night or so as well...I find it helps me curb cravings for other sweets at night...though I should check to see if it is 77% or more dark officially...it is delicious though...regular milk chocolate is WAY too sweet for me most of the time.

MannishBoy · Thu, May 10th, 2007, 02:49 PM

Quote:

Originally Posted by TheRyanator

Hey Andy, I have been having 1-2 small squares of Dove Dark chocolate every night or so as well...I find it helps me curb cravings for other sweets at night...though I should check to see if it is 77% or more dark officially...it is delicious though...regular milk chocolate is WAY too sweet for me most of the time.

I love the Dove, but I think it's only like 60%. I've moved on to darker. The problem is that the darker you get, the more quality matters or it just gets kinda dry feeling and bitter. I like smooth bite to my dark chocolate.

So it's more expensive, but a bar of the stuff will last me quite some time (I break it up and ziplock it).

I'm not even huge chocolate fan, but a nice taste of dark chocolate is a nice little treat with apparently some good stuff in it, too.

...somehow, IWAC will probably make use of the above comments

MannishBoy · Thu, May 10th, 2007, 08:24 PM

Weight: 189

Bounced up 3 lbs overnight. Odd. Nothing was really out of line with the diet yesterday, and I lifted hard. Bah. It'll be back down, although I'm sure this weekend will be a carb up with some pizza and probably some ice cream birthday cake to be had, in addition to a nice Mother's Day lunch. In the past, however, stuff like this has still left me dropping weight, so we'll see.

Tonight 18 minutes HIIT on the bike, 1:15 slow/:45 hard. Still not able to really get the pump up much above 170 bpm. I guess it's good that I'm having trouble really pushing myself because that means I'm in pretty decent shape at the moment, but it's frustrating that I'm not probably getting full benefit of the "H" in HIIT.

I might just get on the road and run and see how that goes, but with training and HIIT volume lately, my cranky right knee is starting to feel like it needs a bit of a rest soon anyway. Not really "pain", I just feel it's starting to have some strain. Maybe mild tendonitus.