Tweeks Workout Journal

[Warboss Alex]

Originally posted by Tweek_1984
Shoot!

2g of protein per lb target bodyweight, don't worry about grams of the other macros, just eat as much as you need to satiate your hunger.

Like I said, most will disagree but hey.. that's my opinion.

 

[Tweek_1984]

Well, I'm gonna try and sort everything out nutrition wise this week.

I got my unflavoured whey through today.

Just one question about people talking about 'scoops' of whey. I never got a scooper in my tub of whey. When people say 'scoops', are they using a spoon? How big is that spoon?

And let me get this right. I have whey with water in the morning, pre & post workout and then with milk before bed?
What about on the days I'm not working out?

Cheers.

 

[Tweek_1984]

Bumpage.

 

[Tweek_1984]

Originally posted by Tweek_1984
Bumpage.

I'll try again.

 

[Tweek_1984]

And what can I put in with whey and water because it tastes 'kin rank!

 

[Tweek_1984]

Just an update on my poundages after three weeks in the gym:

Monday

Squat: 65lbs (30kg) 3x10
Leg Press: 352lbs (160kg) 3x10
Calf Raise: 165lbs (74kg) 3x10
SL Deadlift: 88lbs (40kg) 3x10

Wednesday

Parallel Bar Dips: 2x5, 1x4
Bench Press: 45lbs (20kg) 3x7
Lat Pulldown: 95lbs (43kg) 1x9, 2x8
Bent Over Rows: 22lbs (10kg) 1x8, 2x7
Dumbell Shrugs: 65lbs (30kg) 1x9, 2x8
Leg raises: 2x6, 1x4

Friday:

Military Press: 22lbs (10kg) 1x12, 1x11,1x8
Tricep Pushdown: 30lbs (14kg) 1x8, 2x7
Skull Crushers: 22lbs (10kg) 3x6
Cable Rows: 110lbs (50kg) 3x9
Barbell Curls: 45lbs (20kg) 1x8, 2x7
Machine Crunch: 120lbs (55kg) 3x6

 

[Warboss Alex]

Are you sure there's no scoop in your whey bucket? It might be near the bottom.

 

[Tweek_1984]

Originally posted by Warboss Alex
Are you sure there's no scoop in your whey bucket? It might be near the bottom.

Very sure.

 

[Warboss Alex]

Hrm. Very odd.

In which case, a heaped teaspoon tends to be 5g ..

Or you could use a set of scales and weigh a measure of whey, and then you'll know that "such and such a heap is so many grams" etc.

 

[Tweek_1984]

Originally posted by Warboss Alex
Hrm. Very odd.

In which case, a heaped teaspoon tends to be 5g ..

Or you could use a set of scales and weigh a measure of whey, and then you'll know that "such and such a heap is so many grams" etc.

I've been told 3 heaped tablespoons is 30g so I'm using that method at the moment.

 

[Tweek_1984]

I was just talking with my training partner on the way back from the gym today about our poundages.

How do you guys lift your weight? For example, do you stay on a particular weight, increase the reps until you hit a certain number and then increase the weight and cut down the reps?

Or, do you stay at the same reps and increase the weight each time?

I'm using the first method. I start off on 3x6 on almost everything and then take it up to 3x12. Once I hit that amount I'll increase the weight by 5kg and drop back down to 3x6.

Do you guys have any suggestions/comments about this method?

Thanks.

 

[semag]

add weight, keep the reps the same.

 

[Warboss Alex]

I always train to failure (rest-paused), but only do one set.

 

[semag]

hey alex, i've been meaning to ask you this.

For the weight on a RP set, how much should you go...

The way i understood it, I threw on a weight I figured I could get 8 at, hit failure on the positive, and then rack it. 10 deep breaths, unrack and crank out more....

however, rather than the 8--4--3 that DC and IH always talk about... normally I hit like 8 -- 2 -- 1 with no spot.. and 8--3--2 or more with a spot... thoughts?

 

[Tweek_1984]

Originally posted by semag
add weight, keep the reps the same.

The thing is, in my gym, the smallest weights are 2.5 kg plates.

So for an exercise using a barbell such as a bench press, I'd have to add 5kg on every week. Surely this amount of increment wouldn't be possible?

Maybe I should shorten the rep range. Like start off on 3x6 on say 20kg, then over the weeks work up to 3x10, and then up the weight to 25kg and go back down to 3x6??

 

[Warboss Alex]

More reps if you can't make the weight jump are perfectly acceptable.

 

[Tweek_1984]

Originally posted by Warboss Alex
More reps if you can't make the weight jump are perfectly acceptable.

What sort of rep range do you think i should be doing then?

3x6-10?

Plus, if I'm going from 6 to 10, should I go up in two's every week so I'm not stuck on the same weight for weeks on end?

I've been suffering from diarrhea lately. I'm worried it'll be affecting my gains. I'm just wondering whether it's because I'm eating too many porridge oats or something.

 

[Tweek_1984]

I've gained about 5lbs in three weeks.

Currently 160lbs.

 

[Warboss Alex]

Originally posted by semag
hey alex, i've been meaning to ask you this.

For the weight on a RP set, how much should you go...

The way i understood it, I threw on a weight I figured I could get 8 at, hit failure on the positive, and then rack it. 10 deep breaths, unrack and crank out more....

however, rather than the 8--4--3 that DC and IH always talk about... normally I hit like 8 -- 2 -- 1 with no spot.. and 8--3--2 or more with a spot... thoughts?

Oooops, must've missed this mate, sorry. Getting 8 reps and then only 2 doesn't seem right, you should get 4-5 at least .. and your problem I'd say is the 10 deep breaths; it's not long enough a break to be able to hit the next set efficiently.

Me, I always set the weights down/sit up/rack the weight/whatever and then take 15 very deep breaths, then pick up the weights, lay back down again, etc.. that works for me, try a longer break and more breaths (don't do anything else, close your eyes, breathe deeply and just concentrate on getting oxygen inside you) between minisets and see what happens.. if you can get 8 reps first time round then I'm sure you can get 4-5 for the second set mate. If the weight was too heavy for you, you'd never manage 8 the first time, so it's just a bit more rest needed.

You've got the maintain the intensity that got you 8 reps at the start throughout the workset - which is why DC and IH keep going on about it being an advanced routine with the rest-pauses, etc, you've got to know how to get the most out of your workset, and that only comes with experience and practice - you're on the right track, just give yourself a better chance to recover and go at it!

By the way - just because IH gets 8-4-3 military pressing a buick doesn't mean we all have to ..

 

[Warboss Alex]

Originally posted by Tweek_1984
What sort of rep range do you think i should be doing then?

3x6-10?

Plus, if I'm going from 6 to 10, should I go up in two's every week so I'm not stuck on the same weight for weeks on end?

I've been suffering from diarrhea lately. I'm worried it'll be affecting my gains. I'm just wondering whether it's because I'm eating too many porridge oats or something.

3x8-10 on most exercises should be quite sufficient, once you're doing those kind of numbers then you can increase every week, yes.

For example, ez bar curl, you get 10, 8, 7 one week then I'd say it's safe to add another 5kg next week - it's a big weight jump (relatively) but big weight jumps = big strength jumps = big mass jumps.

Next week you might get say 8, 6, 5 - stay with this weight for the week after that and try to get more reps. I don't want to say try to get x reps at least because a lot depends on the individual and the exercise, but you should be able to 'feel' whether next time you could go heavier - if your first set of 10 seemed piss easy then definitely increase the weight next time, if you struggled with it then you should stay at that weight 'til you're more comfortable with it, etc...

And I'll not comment on the state of your bowels thank you very much, I'm just about to eat..