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3376
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 05, 2012, 12:52:17 pm »
5 November 2012

Bodyweight@session : ~197,5  :o
Soreness : none
Injuries/aches : none?

Lance's 3-set-progress template  - workout #2

SQUATS:
SINGLE LEG EXTENSIONS:
4x15@25 lbs each leg.
-No squatting although quad doesn't bug at all.
Changed tempo from 3:1:3 to 2:2:2 to include an ISO component.

BENCH PRESS:
5@143 lbs
6@143 lbs
6@143 lbs
Total : 17 reps.
-Took a step back ( 11lbs ) because i wouldn't be able to progress from 154lbs that i was. Now i can add reps to get in the 18-25 reps range.

SEATED CHEST SUPPORTED MACHINE ROWS:
5@154 lbs
6@154 lbs
5@154 lbs
Total : 16 reps.
Long lower body stretching.

I don't know what the fuck is wrong with diet. I fixed underestimating my daily income and i stopped bulking and yet i am adding weight.
Hoping it is water retention ( random or as a reaction to the carbs decrease ). No rush , still too early.

3377
Nutrition & Supplementation / Re: exrx calorie requirement calculator
« on: November 05, 2012, 12:37:20 pm »
Right about rounding. Your try-and-catch method is the best way to estimate your 'base' TDEE. So after some time of cutting with your numbers it seems that you are about 200kcals off ( rounding again ). That can be fixed either by cutting 200 more as you do or by adjusting BMR.
The exrx seems overcalculating for sure, i will use 2300 for no-workout days , 2600 for gym days and 3000 for full court bball days for now and report back after a few weeks.

3378
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 05, 2012, 03:24:17 am »
Diet analysis:
Saturday:
Out : ~2600?
In : ~2100
Goal : -500 , achieved.

Sunday:
Out : ~2300?
In : ~1750
Goal : -500 , achieved ( actualy cut 50kcals more but oh well ).

Ok , i am now able to steadily adjust my daily diet to the exact desired calories. I will keep counting them but stop logging them.
 

3379
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: November 05, 2012, 03:18:05 am »
I would be very interested to hear your thoughts/methods on BMR & TDEE calculation.
There is a relevant thread here : http://www.adarq.org/nutrition-supplementation/exrx-calorie-requirement-calculator/

3380
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 04, 2012, 12:31:03 pm »
I hear you! So it should be like :
-Always stay at same load and try to get more reps if i got less than 18 reps last time.
-Go by feel if i got 18 to 25 reps last time.
-Always up the poundage if i got 25 or more reps last time.
Sounds more AREG that way, thanks Lance  :highfive:!

3381
ADARQ & LanceSTS - Q&A / Re: Age vs Vertical :: various Q&A ( programming , exercise form etc )
« on: November 04, 2012, 12:24:43 pm »
Raptor : I don't relax at the bottom, i do reset at each rep but that's on the top. My reps still look a bit 'stiff' or 'mechanical', as i have to think each cue of this new form at each rep, movement looks and feels not natural and smooth at all. That will come over time, for now i am just trying to make sure i got it down right.
Lance : Right, I totally forgot the weight over heels cue.  :uhhhfacepalm:
Thanks!

3382
ADARQ & LanceSTS - Q&A / Re: Age vs Vertical :: various Q&A ( programming , exercise form etc )
« on: November 03, 2012, 11:00:15 am »
New RDL form check. Still at 80kg, trying to implement all cues ( glutes fired forward at start, feel glutes through all movement, slow down eccentric, knee bend from beginning to end , pull bar to hip crease ):

<a href="http://www.youtube.com/watch?v=ldfE0SGGvxU" target="_blank">http://www.youtube.com/watch?v=ldfE0SGGvxU</a>

Feedback?

3383
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 03, 2012, 10:28:08 am »
^I don't know , i don't want to ruin my push-pull balance, ive got horizontal push-pull on day 1 and vertical on day 3. Plus i like some arms isolation work on day 2.
My current plan about chins is when i reach repeatable 25 reps ( recently PRed 24 ) to switch to either weighted chins OR BW pullups , leaning towards the latter. Also i am seriously thinking of replacing day 1's machine rows with bent over DB rows.
Thanks anyway!

Edit:
Yesterday's diet analysis:
Expenditure : ~2300?
Income : 2000,
Goal was -500 , achieved -300 but i had 2500 TDEE in mind from exrx calculator, still not sure what to use.


3 November 2012

Bodyweight@session : ~197
Soreness : none
Injuries/aches : none!

Lance's 3-set-progress template - workout #1

ROMANIAN DEADLIFTS:
5@176 lbs ( same )
5@176 lbs ( same )
5@176 lbs ( same )
-Very nice.

PUSH PRESS:
STANDING OHP:
5@88 lbs
5@88 lbs
5@88 lbs
-Didn't do push-press for quad recovery, no knee extensions.

DEAD HANG CHINUPS:
9@Bodyweight ( -2 reps )
7@Bodyweight ( same )
6@Bodyweight ( same )
Total = 22 ( -2 reps )
-Weak today.

-IT band foam rolling.
-Stretching.

Today was a mix of day2-day3 of new template , because i didn't want to skip RDLs for this week ( was day 3 on previous template ). Picking it as planned from Monday.
Good news: Quad feels better than ever from initial injury. No bugging at all. Will still rest it/recover it until next Monday ( total 10 days ) and then ease back to squatting , see how it goes.

3384
Nutrition & Supplementation / Re: exrx calorie requirement calculator
« on: November 03, 2012, 10:11:42 am »
^
Yes , that exrx calculator seems to overestimate TDEE, but i'm not sure.
For now i will use 2300 as TDEE base and add activities, so ~2500 for lifting days and ~3000 for full court bball days.

I'd like to hear what entropy and dreyth use to calculate BMR/TDEE, and anyone else that calculates daily caloric expenditure of course.
Dreyth uses 2000 as BMR ( 2100 as he adds food thermic effect ) and he is 200lbs lean, then adds daily activitities.

3385
ADARQ & LanceSTS - Q&A / Re: Age vs Vertical :: various Q&A ( programming , exercise form etc )
« on: November 02, 2012, 10:27:40 am »
Quote from: LBSS on November 02, 2012, 09:25:22 am
that gives me a baseline of 3721, which seems really high.

new thread.

Good idea!  :highfive:

http://www.adarq.org/nutrition-supplementation/exrx-calorie-requirement-calculator/

3386
Nutrition & Supplementation / Re: exrx calorie requirement calculator
« on: November 02, 2012, 10:25:14 am »
Ah , project , awesome!!!  :highfive:

I used 38y.o. / 6' / 195lbs / 17%bf

On cordianet i got :
2150 based on height , 2350 based on bodyfat.
I used "little or no exercise" because i find all other settings useless in those calculators. I don't want to know what my average TDEE is if i work out 3 times a week is , i want to know what it is when i work out and when not , that's why i prefered the exrx one.

On exrx i got:
~2600 for 10 hours resting / 13 very light / 1 light ( no workout day ).
~2900 for 10 hours resting / 12 very light / 1 light / 1 moderate ( gym day )
~3300 for 10 hours resting / 11.5 very light / 1 light / 1.5 heavy ( bball day )

LBSS : 4 hours moderate? Did you read the legend , moderate is "Walking 3.5 to 4 mph, weeding and hoeing, carrying a load, cycling, skiing, tennis, dancing, weight training including rest between sets."

3387
ADARQ & LanceSTS - Q&A / Re: Age vs Vertical :: various Q&A ( programming , exercise form etc )
« on: November 02, 2012, 07:05:43 am »
Next question:

I was going through those Total Daily Energy Expenditure calculators and articles and i think i was mistaken , AGAIN!!!  :uhhhfacepalm:  :uhhhfacepalm:  :uhhhfacepalm:
I was using 2000Kcals as my daily expenditure base ( BMR + 100kcals ) but it seems that it is a serious underestimation.
My average day ( which includes 10-12 hrs of light activity , aka computer work, driving, doing housework etc ) TDEE seems to be more realistically at around 2400-2500 kcals.
I will use this as a base from now on , adding the extra activity as i did ( e.g. weights , bball etc ).
The most convenient TDEE calculator i found is on exrx , considers bf% and all activities : http://www.exrx.net/Calculators/CalRequire.html

Any objections?

3388
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 02, 2012, 06:28:23 am »
Yesterday's diet:
Expenditure : ~2500kcals
Income : ~2000 kcals
Goal was -500 , achieved!


Training plan modification:
I am dumping the [3*5 +15reps finisher] scheme and switching to Lance's "3-set progress":
( http://www.adarq.org/sts-qa/age-vs-vertical-various-qa-%28-programming-exercise-form-etc-%29/msg79582/#msg79582 ).
I wil use 25 reps as the upper limit , ( 1 rep above 3*8 ), whenever i hit 25 reps i will be upping the weight.
Excercises remain the same as now:
Day 1 : Squat, Bench, Rows
Day 2 : RDL, Biceps, Triceps
Day 3 : Squat. Push Press, Chinups


3389
ADARQ & LanceSTS - Q&A / Re: Age vs Vertical :: various Q&A ( programming , exercise form etc )
« on: November 02, 2012, 06:09:58 am »
:motherofgod:

Awesome stuff Lance!!!!!

:highfive:   +   :lololol:

3390
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 01, 2012, 02:05:52 pm »
1 November 2012

Full court bball.
Disaster:
Bball endurance is bad ( expected since i haven't played full court bball for ~6 months ).
Quad = no go. It inhibits me from jumping , CNS shuts me down.
:pokerface:

Newsflash:
-I will change my diet to a plain cut one after relevant discussion in Q&A section, 20% deficit every day.
-I will phase out ALL quad related activities until quad is 100% healed:
No squatting.
No sprinting/jumping.
Do recovery SL leg extenstions 2*week.
Stretch and foam roll the shit out of my legs every day.

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