FB`s Training Log

[frenchbeauty]

Monday's Workout:

Squats 3*5 @ 210lbs
OHP 3*5 @ 115lbs
2 sets of Chin ups to failure 7 / 5
Completely forgot about the rows..

Diet was spot on. And I'm starting to get more acne on my face, surely due to the 4L of milk/day... It's alright I can stand it for a month.

Take care guys, FB

 

[frenchbeauty]

Hey guys,

Sorry I've been inconsistent with posting.. I've been working out though
I'm commiting to posting more often for good this time.

My diet's no different than that it was last year, maybe a little more calories. I'm still doing the routine for starters from the vault.

My last workout was :

Incline BP : 2 sets of 5 @ 155lbs PR - so pumped about this
DB Press : 12 / 9 @ 65 lbs PR
Shoulder Press : 10 / 8 @ 42.5 lbs ( with DBs )
1 set to failure of triceps pulldowns.

I'm really motivated, due to the PRs. I'll keep chuging the olive oil and downing the eggs/ground beef.

Mid-terms tomorrow gotta go back to studying

Take care. FB

 

[frenchbeauty]

Unbelievable.

Incline Bench Press

Two weeks ago 2*5 150lbs PR
A week ago 2*5 155lbs PR
This week 2*5 160lbs PR with no spotter

I'm so happy with this, and I'm pretty sure I'll be getting 165 next week

My weight was at 185 I believe, which is the heaviest I've ever been. Hopefully it keeps going up

After the incline success, I went for :

DB Bench Press : 8@70lbs (each) / 12@65lbs
Shoulder Press : 2*12@42.5lbs -> PR

Yeahhh Buddyyy.

Take care. FB

 

[frenchbeauty]

Today's Workout :

Incline Bench Press : 1*5 @ 165lbs PR then 1*5 again with bad spotter that might have helped me..
Dumbell BP : 10@70 lbs PR then 7@70lbs
Shoulder Press : 10@45lbs then 6@45lbs I think.
1 quick set of triceps pulldowns to failure.

Weight is 186.5lbs ... Yeah Buddy

I tried to train legs last week... I ended up doing back + arms since my knee is hurting a lot these days.. I got surgery on it when I was 14 ( meniscus snapped ) and my knee is getting weaker and weaker as years pass by. I don't know what to do, this is really frustrating. I mean I love squats/deadlift/hockey,soccer etc and everytime I lift/play my knee is sore as hell the next day. I thought it might get better after a while, but it's actually getting worse. I don't know what to do, I guess I should go see a doctor, and he's probably going to ban me from doing any exercise. Is there anything you guys suggest? Quagmire ? Thanks

Take care guys,

FB

 

[Quagmire911]

Well something is causing the pain, so figuring it out and fixing it is the agenda.

Mike Roberston seems to know his s*** in this area. Heres one of his free articles on t-nation:

http://www.tmuscle.com/readArticle.do?id=1127149

There's also his comprehensive knee program:

http://www.bulletproofknees.com/index.htm

But that is pricey.

From what I've read a lot of joint pain is caused by weakness in another area. So if your hips are weak on the squat, your knees/back are going to compensate. So it would be a good idea to take some videos of your main lifts, and look to see what your form is like.

You should also make sure that you have flexibility in the right places. Eric cressey and Mike Roberston have a number of free articles on this. An article/series by them that might help is:

http://www.tmuscle.com/free_online_...performance_repair/neanderthal_no_more_part_i

If you've noticed particular exercises that aggravate your knee, its probably a weakness on that exercise that is causing or contributing to the issue.

Also look at the post on supps I made in Kbears journal, your body needs the right raw materials to keep itself running optimally.

I don't think that paying a lot of money for the above program is neccasary. It is likley that you just need to correct an imbalance and maybe get some better nutrition. I had squatting issues that caused my right knee pain, but I dropped squatting for a while and then started back low and made sure to do it right. Squatting is going great at the moment.

If you want a specific joint supp, cissus quadrangularis is rated highly among lifters. Note that it has an anasgelic effect though and whilst it may take away some pain, the cause of the pain still needs time to be repaired.

I hope some of that helped,

Quagmire

Ps- Doctors suck. They'll give you ibuprofen. You could get a chiro or a.r.t. therapist to look for imbalances/tightness in your muscles.

 

[frenchbeauty]

Quag thanks for the long reply it's awesome having guys like you on the forum.

I did deads yesterday.. hadn't done them in two weeks because of knee pain.

DL 5*275 then 4*315 .. close to my PR
Bicep Curls 2 sets
Rows 9/7 @ 130lbs

Feeling great body's looking good these days..

Oh yeah I forgot about last week's chest day.

Incline BP : 4*170lbs then I just did high rep with 135lbs
Flat DB Press : 1 set with 70lbs the second with 65lbs cant remember reps
Shoulder Press : 2 sets with 45lbs can't remember reps either

Keep it up guys

FB

 

[EFFORT]

Looking strong, but go easy on deads and squats. Stick to a 15-30 rep range until you get the knee fixed up. Your likely to add some more size with the higher reps as well.

 

[frenchbeauty]

Sounds good, back to 20 rep squats

 

[frenchbeauty]

Hey guys,

workout today:

Incline BP 4@165 4@155 ... it was bad, felt weak, I have a bit of a cold too so this might have affected results.
Flat Dumbell BP 2*10@65 ... not too bad
1 set of shoulder press 10@45 ... then called it a day

Hopefully next time goes better.

Take care guys, FBBBBBB

 

[frenchbeauty]

Yesterday's workout :

Squats 2 sets of 20 @ 135lbs... they felt pretty easy which is surprising after a 3 week break from squats. I'm happy with them. I'll bump up the weight to 145 next time.
My legs were dead after 2 sets of 20. I did some accessory work, sumo leg press, 2 sets of calf raises, 2 sets of pullthroughs.

Great workout

Peaceee FB

 

[frenchbeauty]

Yesterday's workout :

Squats 2 sets of 20 @ 135lbs... they felt pretty easy which is surprising after a 3 week break from squats. I'm happy with them. I'll bump up the weight to 145 next time.
My legs were dead after 2 sets of 20. I did some accessory work, sumo leg press, 2 sets of calf raises, 2 sets of pullthroughs.

Great workout

Peaceee FB

 

[frenchbeauty]

My legs are still sore from last Friday's workout.

Last night, slight deload.

Incline BP 2*5 @ 135
Dumbell BP 12@65 10@65
Shoulder Press 12@45 8@45 -> will up the weight next workout for two sets of 8.
1 set of triceps pulldowns

Time for morning shake.

Peace FB

 

[frenchbeauty]

Deadlifts today :

Deadlifts 14@225 12@225
Bicep Curls 11@32.5 8@32.5
BB row 8@135 7@135

 

[Quagmire911]

Nice work, hows the knee?

 

[frenchbeauty]

Hey Quag, the knee's doing better, but I know if I "abuse it" ( play long hockey/tennis/soccer games ) it will be sore for a few days. So I'm taking it easy even though it's pretty tempting to play a good competitive game.

 

[frenchbeauty]

Today:

Incline BP : 4@165 then 5@155... can't get 5 reps at 165lbs on the incline anymore, I guess this could be from stopping the creatine.
Flat Dumbell BP : 13 then 11 reps @65lbs .. PR here
Shoulder Press : 2 sets of 8 @ 47.5 lbs PR here too

Pasta with 300g of ground for PWO meal.. Gametime

Stay strong guys. FB

 

[frenchbeauty]

Hey guys I'm back.. been working out but didn't log my stuff. EFFORT set me up on a routine, it's quite confusing so I won't post it for a while. I'll post diet though.

Meal 1 - 30g whey, 85g oats
Meal 2 - 100g chicken, 85g brown rice
Meal 3 - 30g whey, 85g oats
Meal 4 - 100g chicken, 85g brown rice
Meal 5 ( PWO ) - 30g whey, Powerade ( I didn't make it to the store to get the Carbogain I'll get it tomorrow )
Meal 6 - can of tuna ( 30g protein ) + 85g oats

It's a carb cycling routine, protein + carbs on WO days, protein + fat on cardio days... We'll see how that goes.

Take care, FB

 

[frenchbeauty]

Diet today.

Cardio this morning, 35 mins on the elliptical, bpm at around 140.

Meal 1- 40g whey
Meal 2 - 6 eggs
Meal 3 - 40g whey
Meal 4 - 160g ground beef ( 40g protein )
Meal 5 - 40g whey
Meal 6 - 160g ground beef ( 40g protein )

I had 1tbsp of olive oil + some salad + 2 fish oil pills for each meal.

Upper body tomorrow. Gotta get to class now.

Take care guys,

FB

 

[frenchbeauty]

Struggled a bit with diet today.. I was just starving pre-workout and had a burger. Other than that great workout.

Meal 1 - 30g protein 85g oats
Meal 2 - 110g chicken 85g brown rice
Meal 3 - 30g protein 85g oats
Meal 4 - 110g chicken 85g brown rice
Meal 5 - burger
Meal 6 - 30g whey 85g oats
Meal 7 - can of tuna + oats

 

[frenchbeauty]

Diet today:

Meal 1 - 40g whey
Meal 2 - 125g beef
Meal 3 - 40g whey
Meal 4 - 7 eggs
Meal 5 - can of tuna
Meal 6 - 45g whey

+ the usual 1tbsp olive oil , 2 fish oills pills each meal.. Also taking creatine/taurine right now.

Take care guys, FB