Mex's Journal

[Quagmire911]

Seriously, it will be a lot better at the correct height. I managed to find what I meant:

http://stronglifts.com/how-to-deadlift-with-proper-technique/

The picture below the video, that is what you need to do.

That is quite a good article on form as well, read it over. The main points are:

1. Bar in the middle of the foot.
2. Shoulder blades over the bar
3. Straight lower back, maintained throughout the lift.
4. Keep the arms locked and not bent. I see a lot of beginners making this mistake.

You'll be onto the bigger plates and flying in no time. If you can, get videos of your lifts and people can help you out better with your form.

Good luck,

Quagmire

 

[Mex]

Saturday, 12/02/09 session 8

Body Weight = 152.3 lbs (all weights quoted in lbs)

Workout:

Squats (warm ups 1x5x45) actual 5x5x80

Overhead Press 5x5x60

Deadlifts 1x5x95

Pull-ups 5,5,3 (no resistance no support)

Prone Bridges 3x30seconds (no resistance no support) Ist set both legs, last two sets did 15(s) each leg.

Squats were great. I have to admit, I love these so far. But I know its because I have not struggled yet. But I can say that my form is quite smooth. Over heads were tougher yet again. I think these will be the first exercise I stall on. On my 5th set, I probably had no more than 20-3 reps left in me.

Now the infamous deadlift. I got it right this time and no back problems. I made a table out of plates to get the bar height at mid shin level. I paid attention to location and starting position, and the rest just went like a human lever, feels good to do something right. Only problem now is that the guy who works at the gym told me not to use the plates as a rack anymore. The lowest the rack will go is to the top of my knee. Should I use that until I get to the big plates?

Pull ups were ugly, dont know why. I thought I would improve here, but not yet. The first set of bridges were easy so the last two sets I did half of the set on each leg. This was much harder.

Body weight not up again, I think I need to up the carb intake. Maybe add a few slices of bread to breakfast.

 

[Mex]

Just realized I wrote the wrong days down. Session 8 on 12/02/09 is supposed to be Wednesday not Saturday. And session 7 on 11/30/09 is supposed to be Monday, not Wednesday.

 

[Mex]

Saturday, 12/02/09 session 8

blah,blah

Squats were great. I have to admit, I love these so far. But I know its because I have not struggled yet. But I can say that my form is quite smooth. Over heads were tougher yet again. I think these will be the first exercise I stall on. On my 5th set, I probably had no more than 20-3 reps left in me.

blahh

This should say "...I probably had no more than 20-3 reps left in me. " I wish I had 20 reps in me...haha

 

[Mex]

This should say "...I probably had no more than 20-3 reps left in me. " I wish I had 20 reps in me...haha

Whoops, srewed up again. I meant 2-3 reps.

 

[Mex]

Friday, 12/04/09 - session 9 (all weight quoted in lbs).

Body weight = 152.3

Workout:

Squats 5x5x85

Bench 5x5x85

Inv Rows 10,7,5 (no resistance no support)

Pushups 30,15,10 (no resistance no support)

Rev Crunches 12,12,12 (no resistance no support)

Squats were just slightly tougher, maybe since I have had my last 4 sessions each with 48 hrs rest between each (Sat, Mon, Wed, Fri). But still a bit away from stalling. I upped the bench to 85. It was supposed to be 75, but then I decided to make it 80 since they have been easy (increasing by 10 instead of 5). But I wrote on my sheet 85, so thats what I did and did not realize until just now. Anyway, next time I will just go up by 5. They were a little tougher than usual. Nothing to comment about the last two exercises.

 

[Mex]

Monday, 12/07/09 session 10

Body Weight = 150.7 lbs (all weights quoted in lbs)

Workout:

Squats 5x5x90

Overhead Press 5x5x65

Deadlifts 1x5x115

Pull-ups 3(wide grip),5(normal grip),5(normal grip)- (all no resistance no support)

Prone Bridges 3x30seconds (no resistance no support)

Squats were good again. I started to fell muscles on the side of my hip work a little harder this time.

Deadlift was good too. Next time I will go straight for the big plates just so I can go straight to the floor.

Pull ups were ugly again. I tried wide grip and only got 3. Then I did last two sets with normal (shoulder width) grip, and just the same as the last time.

My body weight dropped, and I still did not get a bf caliper (tried Walgreens and Walmart and could not find one). Anyway, Sunday I did not eat right. I really screwed up this weekend by going out Friday and Saturday, so by Sunday I slept late, felt like absolute ****, and had to deal with some sh*t from my ex gf. Anyway, excuses, excuses, I will get back on track now.

Thats all for now.

 

[EFFORT]

Monday, 12/07/09 session 10

Body Weight = 150.7 lbs (all weights quoted in lbs)

Workout:

Squats 5x5x90

Overhead Press 5x5x65

Deadlifts 1x5x115

Pull-ups 3(wide grip),5(normal grip),5(normal grip)- (all no resistance no support)

Prone Bridges 3x30seconds (no resistance no support)

Squats were good again. I started to fell muscles on the side of my hip work a little harder this time.

Deadlift was good too. Next time I will go straight for the big plates just so I can go straight to the floor.

Pull ups were ugly again. I tried wide grip and only got 3. Then I did last two sets with normal (shoulder width) grip, and just the same as the last time.

My body weight dropped, and I still did not get a bf caliper (tried Walgreens and Walmart and could not find one). Anyway, Sunday I did not eat right. I really screwed up this weekend by going out Friday and Saturday, so by Sunday I slept late, felt like absolute ****, and had to deal with some sh*t from my ex gf. Anyway, excuses, excuses, I will get back on track now.

Thats all for now.

I wouldn't bother with the bf caliper. Weekly pictures sametime/same place/same lighting are the best way to track progress.

 

[Mex]

Wednesday Dec 9, 2009 - session 11 (all weight quoted in lbs).

Body weight = 151.4

Workout:

Squats 5x5x95

Bench 5x5x90

Inv Rows 11,7,6 (no resistance no support)

Pushups 31,14,10 (no resistance no support)

Rev Crunches 12,12,12 (no resistance no support)

Not too much to comment on today. I guess the only thing is that bench was a little tougher. Only put 5 more lbs from last bench session, and it felt like more than that. The weight is still light, and first 3 sets were cake, but last set was is where I felt the slow down. Guess I have to keep pushing.

Thats all for now - Cheers.

 

[Mex]

Friday, 12/11/09 session 12

Body Weight = 152.3 lbs (all weights quoted in lbs)

Workout:

Squats 5x5x100

Overhead Press 5x5x70

Deadlifts 1x5x135

Chin-ups 7,5,4 (no resistance no support)

Prone Bridges 3x30seconds (no resistance no support)

The only comment is still that overheads are toughest. First 2-3 sets are not bad, but last set, especially last reps on that set are tough. Also, I did the deadlifts with the big plates...happy about that given the problems I had a week ago. Thats all for now.

 

[Mex]

Just thought I would share my diet update now that I have found a rhythm. I have been doing the following for almost 2 straight weeks now, and its is really not that difficult now that I have the cooking/shopping plans down to a routine.

I weigh approximately 150 lbs. The basic idea is that on workout days I sub out some protein for extra carbs to replenish my energy, and on days off I pump a little more protein and drop a few carbs for rebuilding muscle. Maybe this theory is not true, but either way, I am still getting plenty of protein, and decent carbs, and it helps me keep things varied from day to day for enjoyment. At the end, in terms of grams of protein per lbs of body weight I am doing 1.3 on workout days, and 1.5 on days off, and a few more carbs on workout days. Everything else is the same.

In particular, on workout days here are my meals

1: 1 cup milk, 3 large eggs, 1/2 scoop whey, veggies, 1/2 cup oats.
2: 1 scoop whey, fruit
-workout-
3: 1 scoop whey, fruit
4: 5 oz ground beef, 1/2 cup brown rice, veggies
5: 5 oz ground beef, 1/2 cup brown rice, veggies
6: 1 can tuna, light veggies
7: (right before bed) 1/2 scoop whey, 2 eggs, 1 cup warm milk (warm milk helps me fall asleep)

Note that I only counted beef, chicken, eggs, milk, and whey toward prtoein intake. Hence, I am getting about 1.5 g protein/lbs of body weight as a very conservative figure.

Now for my days off

1: 1 cup milk, 3 large eggs, 1/2 scoop whey, veggies, 1/2 cup oats.
2: 1 scoop whey, fruit
3: 1 scoop whey, fruit
4: 7-8 oz chicken breast, 1/4 cup brown rice, veggies
5: 5 oz ground beef, 1/4 cup brown rice, veggies
6: 1 can tuna, light veggies
7: (right before bed) 1/2 scoop whey, 2 eggs, 1 cup warm milk

This gets me 226 g protein, or 1.3g/lbs.

Overall, I have not calculated total calories, or carbs, I have just been targeting protein and eating other stuff to fill me up. I know my carbs are a little less than what has been recommended, but I really have trouble getting more food down right now. I may up the rice intake gradually until I adjust to it. Also, sometimes Ill do a pork chop instead of beef, but I will keep it the same protein intake. I really need variety of taste otherwise I will not have the will power to do it.

I feel like I got the protein intake down, so any comments on carb intake?

 

[Mex]

Sorry, typo above: On workout days I am getting 205 grams protein = 1.3 per lbs of body weight. On days off I get 230 g protein = 1.5 per lbs of body weight.

 

[EFFORT]

The carbs look pretty low for training days. I'm estimating your getting about 175g on training days and 130ish on off days. Changes i'd make to what you already have would be this

Training Days

Meal 1-58gcarb,25g pro
Meal 2-58g carb,25g pro
Meal 3-58g carb, 25gpro
Meal 4-58g carb, 25g pro
Meal 5- 58g carb, 25g pro
Meal 6- 58g carb, 25pro

keep fat low as possible, use whey, lean chicken or fish for your protein source on training days. If u have trouble getting in 58g of carbs in 6 meals you can use 7 that would take it down to 50g a meal so about a tad over 1 cup of oats /rice . One of the meals will also be your post workout shake which should be a fast carb (juice,malto dextrin, waxy maize) followed by whey protein.

For every other day this is fine just see the changes in bold

1: 1 cup milk, 3 large eggs, 1/2 scoop whey, veggies, 1/2 cup oats. I'd remove the milk and add another large egg and 1/2 scoop of whey.
2: 1 scoop whey, fruit are you at work during this meal? I'd boil some eggs ahead of time and add 2-3 boiled eggs
3: 1 scoop whey, fruit same as above

no more carbs after this point

4: 7-8 oz chicken breast, 1/4 cup brown rice, veggies remove the rice
5: 5 oz ground beef, 1/4 cup brown rice, veggies remove rice
6: 1 can tuna, light veggies
7: (right before bed) 1/2 scoop whey, 2 eggs, 1 cup warm milk no milk, could try some warm tea here to help with sleep and add another 1/2 scoop of whey to make it 1 scoop

This should get you gaining. Make sure to keep water intake high too near a gallon.

 

[Mex]

Monday Dec 14, 2009 - session 13 (all weight quoted in lbs).

Body weight = 150.6

Workout:

Squats 5x5x10

Bench 5x5x95

Inv Rows 10,7,6 (no resistance no support)

Pushups 32,16,9 (no resistance no support)

Rev Crunches 12,12,12 (no resistance no support)

Nothing to comment on. I am disappointed about my weight, lost a pound. Definately not eating enough carbs.

 

[Mex]

7: (right before bed) 1/2 scoop whey, 2 eggs, 1 cup warm milk no milk, could try some warm tea here to help with sleep and add another 1/2 scoop of whey to make it 1 scoop

Just curious Effort, why no milk? It seems that milk is a tasty way to get protein. 8g protein/cup gives about (a little more even) than one large egg. Thanks.

 

[EFFORT]

Just curious Effort, why no milk? It seems that milk is a tasty way to get protein. 8g protein/cup gives about (a little more even) than one large egg. Thanks.

If it doesn't give you digestive issues its fine, but generally speaking if your not looking to add some unnecessary fat I'd stay from it.

 

[Mex]

Wednesday, 12/16/09 session 14

Body Weight = 151.3 lbs (all weights quoted in lbs)

Workout:

Squats 5x5x110

Overhead Press 5x5x75

Deadlifts 1x5x145

Pull-ups 6,4,4 (no resistance no support)

Prone Bridges 3x30seconds (no resistance no support)

It barely got the last rep up for the press. I will stall soon on these i am sure. I am not sure about my form though, since I feel it in my biceps after Im done, but Im not sure I am supposed to. I dont have pics, so if anyone has an idea of why this could be my ears are open.

Deadlifts were tougher than last time. After doing squats, these these really suck the life out of me, but it feels great. I have a much deeper apprectaion for guys doing 300+ lbs on squats and deads. I am really looking forward to getting to 200/300 squat/dead.

After deads, pull ups were hard, as they always are, but by this point my gas tank was pretty low, especially by the third set of pull ups. I will stick with 5x5 until I fail, by Rippetoes 3x5 is looking like its not too far away...haha.

Thats all for now. Cheers

 

[Mex]

Friday Dec 18, 2009 - session 15 (all weight quoted in lbs).

Body weight = 152.1

Workout:

Squats 5x5x115

Bench 5x5x100

Inv Rows 12,7,8 (no resistance no support)

Push-ups 32,14,10 (no resistance no support)

Rev Crunches 12,12,12 (no resistance no support)

Proud that I am using the 35 lb plates on squats now. Cant wait to get the full size ones on there in two weeks.

Inverted rows improved dramatically. Took 4 min break between 2nd and 3rd set which is why I got more reps on the last set.

Thinking about cutting out the push ups and crunches. Medhi says it is okay to do so. Doing so would make the routine identical to Rippetoes except 5x5 instead of 3x5. Since weight is increasing on squats and bench, by the time I get to push-ups I am running on fumes anyway.

Feelin good about today's workout though. Cheers!

 

[Quagmire911]

Keep it up!

 

[Mex]

Monday Dec 21, 2009

Skipping today's workout. I have a flight today with layovers and will not have time. I will get to a gym tomorrow instead. It gonna be hard eating right today, but I will drink some milk, load up on whey/eggs before I leave. I am not going to spend $30 in the airport to get all the protein/calories as usual. I will definitly not be drinking a lot of water, just in case the flight gets delayed on the runway and they dont let us use the restroom. I will consider today a 'wasted' day in terms of my goals, and pick up from here tomorrow. Cheers!