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On October 27 2011 22:54 RosaParksStoleMySeat wrote:Show nested quote +On October 27 2011 22:45 Jupiter wrote:On October 27 2011 21:35 RosaParksStoleMySeat wrote:On October 27 2011 17:32 Jupiter wrote:
Just got back from the Gym
Hit -
188kg x 3 Squat
106kg x 3 Bench
Going for 5 reps of these on Sunday.
I feel like I can get 5 reps on the squat but maybe only 4 with bench.
Just have to eat heaps and rest a lot between now and then!!
Got a new bag of protein today which should help. Damn nice numbers! What's your bodyweight at? Thanks man! I weigh 95kg Are you doing strength training? Yeah, I am. I'm not quite as strong as you in squat (nowhere near it actually), but just about the same in bench. Generally right now I'm focusing more on Olympic lifts because of the fun factor. Edit: OK, I've gotten waaaaaaaaaaaaaay too chubby lately. I just took some front pictures and god damn my chest is starting to get flabby/stomach starting to get too big. I'm starting to sag here! Time to diet down. I figure I'll just get on Leangains now and finally, finally stick to it 100%. I really want to hit 8% bodyfat this time before I try to put more mass on again. I got impatient last time and started at 15%; now I'm probably closing in on 18%  . Hoping that three months of paleo will be enough. Does anybody have a good idea for what kind of lifting program would be good for weight loss? I know that weight loss is mainly diet, but I just want to know... high volume? low volume? intensity? any ideas for rep schemes? any preset programs? I'll post before/afters when I'm done cutting. I just took the before pictures . Current diet plan: paleolithic style diet, emphasizing quality over quantity. Going to aim for 3,000 calories on lifting days, 2,500 calories on non-lifting days. Lifting days will incorporate some sweet potatoes and slightly lower fat, while rest days will have higher fat. Protein will be kept high the entire time. I think I'll lift 4x/week, maybe 3x if somebody thinks it would be better.
I've been on Leangains as well since the start of September. I was close to your weight (~94.5kg down to 89kg now) and lost about 0.5kg a week with 2500 on rest days and 3500 on training days , 3x per week. Just pick a starting point and weigh yourself every week to see if you need to adjust up or down on your calories.
I don't know what program you're currently doing but I found that you can still make some strength gains, you just have to increase a bit slower than while bulking. If you just keep the deadlift, squat, bench etc. in your program and lift heavy you should be ok.
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On October 28 2011 03:46 Nazarene wrote:
Revenge today: 1x180 kg DL and then 1x182,5 (400 lbs!!) :-D
Nice!
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On October 28 2011 03:46 Nazarene wrote:
Revenge today: 1x180 kg DL and then 1x182,5 (400 lbs!!) :-D
If you can have a vid I really wanna see, anything 400lb+ really interests me. Good job (:
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First snowfall of the year today; wasn't sticking to the ground though. We still had rugby practice, full contact in three inches of mud. Our game field is probably in even worse shape than that right now - but It was probably one of the greatest things I have ever done. I love this sport.
Still need to make time for the gym tonight; should happen in around an hour after I eat something.
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Hit 2 plates on squat last week! I finally feel like I'm not a worthless noob lol...
Today's Workout :
Squat 3x5x250lbs
Bench : 3x5x170lbs
DL 1x5x260lbs
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On October 28 2011 11:25 XuoriG wrote:
Hit 2 plates on squat last week! I finally feel like I'm not a worthless noob lol...
Today's Workout :
Squat 3x5x250lbs
Bench : 3x5x170lbs
DL 1x5x260lbs
Nice one!!
Stick with SS and you'll be at 3 plate squat in no time!
Good luck
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On October 27 2011 23:53 sJarl wrote:Show nested quote +On October 27 2011 22:54 RosaParksStoleMySeat wrote:On October 27 2011 22:45 Jupiter wrote:On October 27 2011 21:35 RosaParksStoleMySeat wrote:On October 27 2011 17:32 Jupiter wrote:
Just got back from the Gym
Hit -
188kg x 3 Squat
106kg x 3 Bench
Going for 5 reps of these on Sunday.
I feel like I can get 5 reps on the squat but maybe only 4 with bench.
Just have to eat heaps and rest a lot between now and then!!
Got a new bag of protein today which should help. Damn nice numbers! What's your bodyweight at? Thanks man! I weigh 95kg Are you doing strength training? Yeah, I am. I'm not quite as strong as you in squat (nowhere near it actually), but just about the same in bench. Generally right now I'm focusing more on Olympic lifts because of the fun factor. Edit: OK, I've gotten waaaaaaaaaaaaaay too chubby lately. I just took some front pictures and god damn my chest is starting to get flabby/stomach starting to get too big. I'm starting to sag here! Time to diet down. I figure I'll just get on Leangains now and finally, finally stick to it 100%. I really want to hit 8% bodyfat this time before I try to put more mass on again. I got impatient last time and started at 15%; now I'm probably closing in on 18% . Hoping that three months of paleo will be enough. Does anybody have a good idea for what kind of lifting program would be good for weight loss? I know that weight loss is mainly diet, but I just want to know... high volume? low volume? intensity? any ideas for rep schemes? any preset programs? I'll post before/afters when I'm done cutting. I just took the before pictures . Current diet plan: paleolithic style diet, emphasizing quality over quantity. Going to aim for 3,000 calories on lifting days, 2,500 calories on non-lifting days. Lifting days will incorporate some sweet potatoes and slightly lower fat, while rest days will have higher fat. Protein will be kept high the entire time. I think I'll lift 4x/week, maybe 3x if somebody thinks it would be better. Or instead of dieting down you could bulk less aggresively. Just reduce your calories a little, no need to go on an all out cut because you've gained a little excess weight since that happes to us all the time.
Yeah, the only thing is I'm pretty huge and would like to hit some kind of "reset" button atm. There are, of course, other reasons why I'm cutting:
*My skin is getting pretty bad lately, and going full paleo is the only way my skin will improve.
*I'm planning a trip to Okinawa in March, so I better start cutting down for that now.
*I have put on quite a bit of muscle mass already, and feel like I'm starting to stall in the strength gains. Right now I probably have the most muscle mass I've ever had in my life; looking something like a tree trunk here.
*I will cut down slowly. Not gonna lose my gains this time from irresponsible dieting.
*I'm still trying to save for a new apartment/trip, so I need to cut down my spending... cutting is cheaper than bulking.
Anyway, this bulk has taught me that I have seriously bad chest genetics. I'm... flat. My legs have grown to tree trunk size, my arms are over 18" now, and my lats have exploded, but my chest is still stubborn as hell. I think I'll have to incorporate some weighted dips into my routine from now on.
I'm going to do a slow-cut oriented Leangains. Maybe I'll do something like 2500 rest 3500 workout calorie balances. And, of course, I'll stick to paleo with my only carbs coming from sweet potatoes post workout (and of course the trace amounts in green veggies).
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On October 28 2011 02:47 Release wrote:
cottage cheese isn't as bad as the people claimed. It's not crap, it's just plain.
I freakin love cottage cheese. Mix some almonds with it in a cup.
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I love cottage cheese too. Almonds mixed in? Sounds VERY intriguing...
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Haven't actually posted my stats here at all...
172cm (5'8?)
70.5kg (155lb?)
squat 130kg 3x6
powerclean 65kg 6x1
dead lift 120kg 1x6
bench press 75kg 3x6
dips BW+15kg 8/7/6
chins BW 8/7/6 (roughly)
goals: Volleyball player (beach + indoor)
increase vertical jump
increase overhead arm power but maintain shoulder health
improve low back strength (glutes/quads are doing it all atm hence lower DL)
Had a major knee surgery (patellar tendon excision) 18 months back, prev squat max was 140kg but didnt have as good range of movement. Also doing a lot of single leg squat/lunge stuff for my tendon
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On October 28 2011 19:01 emjaytron wrote:
increase overhead arm power but maintain shoulder health
Hmm, with regards to this point- what are you thinking of doing exercise wise? I guess I'm pretty interested in this as well.
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WAZAPA MA FRENDOS!
EMBRACING THE POWER OF THE DEADLIFT YAYAYAYYA
Last friday (got a cold):
122 3x5 Squat
62kg 5x3 PowerClean
10-6-4 Chin Ups
140kg deadlift 1x5
Monday (was a Holiday, couldn't workout)
Tuesday (went for a lift, I had this cold and this cough attack, I felt like dying, did, 2x5 100kg Squat and 1x5 120kg Squat, went home feeling shitty).
Thursday (yesterday):
90kg Front Squat 3x5
ChinUps: 10-8-6
PowerClean: 62kg 5x3
Deadlift: 140kg 1x5
Deadlift: 150kg 1x1
SUP.
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tic tac toe.
a co-worker (the only other designer here) just dropped this bomb on me:
"A nutritionist told me I shouldn't eat at night if I wanted to reduce weight, because it speeds up your metabolism".
? somebody please, tell me this isn't true.
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On October 28 2011 22:19 funkie wrote:tic tac toe. a co-worker (the only other designer here) just dropped this bomb on me: "A nutritionist told me I shouldn't eat at night if I wanted to reduce weight, because it speeds up your metabolism". ? somebody please, tell me this isn't true.
Grade A broscience. Plus, speeding up your metabolism would actually improve your weight loss anyway...
If I am interpreting the research correctly, meal timing matters in only one regard: consistency. For best results, meal timing should remain as consistent as possible due to hormonal patterns; I personally eat at 2pm, 6pm, and 10pm. I'm sure +/- one hour wouldn't do any harm, but just try not to have wild eating schedules.
Otherwise, don't worry about it.
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LOL i love the justification that it speeds up your metabolism. I mean at least give a bullshit reason that makes sense, not one that if true would encourage the opposite. derp herp
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Awwww yeah, just did 101kg 3x5 on the squat, first time >100kg for reps.
My form is starting to break down tho, feels like my ass has a much easier time getting up than my chest and I'm not going deep enough. Will use my sunday on formwork.
101kg doesn't sound like a lot, but it feels like a really big milestone to me.
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infinity21
Canada6683 Posts
Good job kovu, 100kg is nothing to scoff at. If you feel like your form was off, I'd suggest you redo 101kg or take a light-ish day (90-95kg) and work on your getting your form right. I passed 100kg just a couple of weeks ago and wish I slowed down a bit to fix my form cause I overworked my lower back and couldn't squat for a bit.
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On October 29 2011 01:09 infinity21 wrote:
Good job kovu, 100kg is nothing to scoff at. If you feel like your form was off, I'd suggest you redo 101kg or take a light-ish day (90-95kg) and work on your getting your form right. I passed 100kg just a couple of weeks ago and wish I slowed down a bit to fix my form cause I overworked my lower back and couldn't squat for a bit.
Exactly what I had in mind.
Next workout day is sunday and I figured i would start at 93kg x 5 and just work my way up adding +2kg every time. Will record it too, perhaps upload it here and see what you guys think about it.
Actually, I did 1x5, 1x6 1x5 today, lost count on the 2nd set. Last rep was awful tho, I mean, something like a squatmorning with right knee buckling. Brother was watching and after the set he was like "wow that 6th rep was shit", guess losing count is bad, lol
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Hahaha that sixth rep  . Goodjob KOVU, where you at in Denmark?
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I live in a small town north of Copenhagen called Humlebæk.
Had the weirdest thing happening the last couple of days, been eating 1k over maintence and lost half a kg of weight in a week. Guess I will need to eat more, a lot more
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EPT
