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On February 14 2011 23:03 Silidons wrote:i have been eating like crap for a while, time to stick to my diet again and start doing cardio 5x a week... some background... currently ~195-200lbs, 5'11'' 19yrs been lifting for about 4 yrs, i do one major muscle group/wk day. never really max since i lift alone, but current 1rm i would assume: 260 bench(245x5), 300 squat(245x8), 365(315x5) dead. yea im pretty weak for lifting 4 yrs, but i have low test (yes got tested)  . gotta get this flab out...never had a 6 pack, closest i got was a feint 4 when i was 175lbs (but way weaker lol). wanna keep the strength this time!
Eat more saturated fat, stay away from soy, all that types of good stuff
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ROFL @ dimsum
@sjarl: I'll have to retest mine, haven't since I started oly. what's the time frame on your routine?
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On February 15 2011 00:31 decafchicken wrote:
ROFL @ dimsum
@sjarl: I'll have to retest mine, haven't since I started oly. what's the time frame on your routine?
10 weeks  The 10th says 220kg x 1 and then you go all in on the 11th.
Coan link
Pretty brutal. Espec. week 4 and 8.
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Nice. Is each workout once a week or?
Also, this whole Rest Ice Compression Elevation shit actually works, i finally did the whole thing properly and my knee feels way better than last night! :D
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oly workout today was good. can't do a 100% overhead squat cause of back flexibility it would appear, but can get pretty damn close.
managed to power snatch 40kg. poorly.
also managed to power clean 55kg today, can throw on more I think. last week I failed on 55kg, but i was tired at that point.
all in all pretty happy, progress m9z
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Posting here before I post on the SS thread on bb.com...
If I got less then six hours of sleep should I still attempt to workout today?
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On February 15 2011 07:21 Alexson wrote:
Posting here before I post on the SS thread on bb.com...
If I got less then six hours of sleep should I still attempt to workout today?
If you feel like it. Thats the rule I generally go with. May want to add some caffine + sugar pre-workout though.
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Body feels a million times better now that i've gotten all the garbage out of my system. Got 6 hours of sleep and a power nap and feel amazing.
Also looks like i just need a good long break, my shoulder feels better than it has in weeks after 5 days off. Snatched doubles ez up to 90 (new pr) without music or anything. I didn't feel super amped up or anything, just had a very solid workout. Got 95 but missed 100 a few times. Need to work on my catch :-/
Moved to CJ and almost got doubles at 115 (shitty second jerk ) but then got 120 super solid like 4-5 times and cleaned 125 like it was nothing for fun :D My clean feels like 10x better than my snatch or jerk do at heavy weights.
I can see what you mean about the music being distracting dimsum, but sometimes its still good to use for beast mode :D
Dimsum, in the cal strength vid i see some of them flip the bar up at the end of their clean and get like a full grip on it before they jerk it, where as jon north just goes from finger grip + shoulders (which is what i do) is there an advantage to one way or the other?
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On February 15 2011 07:21 Alexson wrote:
Posting here before I post on the SS thread on bb.com...
If I got less then six hours of sleep should I still attempt to workout today?
If you feel like you can get through the workout, it's always better to go than to skip imo. I'll work out often on three or four hours if I had an exam to study for the night before - with my job I'm only able to get six hours three nights a week. Sometimes you might not be able to move up weight if you haven't had the best rest day, but it's still better than putting yourself in the habit of skipping.
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On February 15 2011 12:00 decafchicken wrote:Body feels a million times better now that i've gotten all the garbage out of my system. Got 6 hours of sleep and a power nap and feel amazing. Also looks like i just need a good long break, my shoulder feels better than it has in weeks after 5 days off. Snatched doubles ez up to 90 (new pr) without music or anything. I didn't feel super amped up or anything, just had a very solid workout. Got 95 but missed 100 a few times. Need to work on my catch :-/ Moved to CJ and almost got doubles at 115 (shitty second jerk ) but then got 120 super solid like 4-5 times and cleaned 125 like it was nothing for fun :D My clean feels like 10x better than my snatch or jerk do at heavy weights. I can see what you mean about the music being distracting dimsum, but sometimes its still good to use for beast mode :D Dimsum, in the cal strength vid i see some of them flip the bar up at the end of their clean and get like a full grip on it before they jerk it, where as jon north just goes from finger grip + shoulders (which is what i do) is there an advantage to one way or the other?
They pop up the bar just to reposition their hands for the jerk. I do the same because sometimes my fingers arent in the right position.
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Alright, yeah i usually do it too if i dont have my pinky around it or something. It just looks like some people readjust their hands/arm position, probably in a way i dont have the flexibility to pull off T_T
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Yeah you have to play around with it. Most people angle their elbows downward after the clean.
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On February 15 2011 13:46 AoN.DimSum wrote:
Yeah you have to play around with it. Most people angle their elbows downward after the clean.
cant seem to do that without unracking the bar from my shoulders/basically bearing the weight in my arms
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Finally working my lifts back up, and I think I'll start microloading my bench and press now. I want to squeeze out a few more kgs before resetting them, and both are getting pretty hard  .
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We have so much discussion about the exercise part of health and fitness, but I think we could do with a little more variety when it comes to the food discussion. I don't know about the rest of you, but I cannot stand eating the same thing day in and day out.
As much as I like my beef steaks (rib eye especially), I decided to change the pace with an entirely different kind of steak.
Calamari Steak Piccata
Ingredients:
Calamari Steak
Flour
Butter
Capers
Lemon
White Wine
Seasoning (e.g. salt+pepper)
Directions:
Create a seasoned flour mixture. I used a mix of salt, pepper, and garlic powder.
Coat steaks with flour.
Heat pan to medium high, add butter.
Once butter is melted, add steak to the pan.
Cook until browned on the bottom (1 min?). Flip over and repeat.
Add capers, lemon juice, and white wine to the pan. Reduce.
Add a little more butter to finish the sauce.
For those who want to be strictly paleo, you can omit the flour, but it helps to give the steak a nice crust and good color.
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On February 14 2011 23:33 decafchicken wrote:Show nested quote +On February 14 2011 22:21 unknown.sam wrote:
i think it was something like 455?
485 good sir as of the end of last august
woah that's sick...500 lbs gogogo!
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On February 15 2011 19:25 Slithe wrote:
We have so much discussion about the exercise part of health and fitness, but I think we could do with a little more variety when it comes to the food discussion. I don't know about the rest of you, but I cannot stand eating the same thing day in and day out.
As much as I like my beef steaks (rib eye especially), I decided to change the pace with an entirely different kind of steak.
Calamari Steak Piccata
Ingredients:
Calamari Steak
Flour
Butter
Capers
Lemon
White Wine
Seasoning (e.g. salt+pepper)
Directions:
Create a seasoned flour mixture. I used a mix of salt, pepper, and garlic powder.
Coat steaks with flour.
Heat pan to medium high, add butter.
Once butter is melted, add steak to the pan.
Cook until browned on the bottom (1 min?). Flip over and repeat.
Add capers, lemon juice, and white wine to the pan. Reduce.
Add a little more butter to finish the sauce.
For those who want to be strictly paleo, you can omit the flour, but it helps to give the steak a nice crust and good color.
NOM!
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First workout today in almost three weeks! Things are gonna get ugly...
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EPT
