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Quote from: Eric on November 09, 2015, 02:20:32 pm

So far today

Protein Shake: 200 calories
Some mexican shit: assumed it was 800 calories to be on the safe side

Chicken: 6 oz
Salad:4-500 calories dressing, yeah I went diesel but i will make sure the rest of my meals are high protein
chips: 140 calories

1826 calories total so far, have 1674 left.

Plan on a protein shake at 4 or so

Chili at 6 looking at regular chili nutrition facts, im guessing 500 calories

protein shake at night

I believe I made my caloric intake for the day, around 3500, it felt good and I didn't feel like I over ate or anything....juuuust right

I also want to compete in a powerlifting meet, I would like to do either the 220 class or 198, so if i can walk around at 205 or 225 so that I can just cut the weight thatd be nice.  I also have specific goals before I do though.

198 class
Skwaat: 550
Bench: 365
Pull: 500

220 class
Skwaat: 600lbs
Bench: 420lbs
Pull: 570

I also would like to do these numbers without much assistance like a belt and knee sleeves.  When i did 530 or whatever it was last time I think I only had knee sleeves on.  Belts are uncomfortable and fuck up my form so if I can get by without it then great.  This will be a long term goal, maybe I will do a few meets before I got serious, just go and hit 90% of my max or so just to practice getting used to the meets.

dope! sounds cool, do it.

you ever use a bench shirt? I watched your 355 bench vid the other day, raw pl is so dope.

Quote

ALSO!!! I'm going to bring my DBs with me to work so i can pump out some curls and what not so I'm not being a turd

2 years ago, at my last job, we had a 45 lb. db at the office. We also had a dip/pullup door attachment.. was hilarious, nobody got anything done. We called it "venice beach". It was ~5 programmers out of ~25 just doing curls, dips, overhead press, pullups etc, all day. Literally nothing got done. lmfao.. lasted 3 weeks or so ;f

Thats dope haha, I'm lucky that I get to be by myself at work, I don't get bothered by anyone and I'm in my own little building.  I think most businesses should incorporate some kind of exercise program like some do already.  Especially since I watched the news and they said an increasing number of young kids, teen and pre-teen have signs of heart disease already and typically kids eat the way their parents do.

I think that vid on fb was 335?  Terrible form with my ass rising off the bench like that lmao I'm not sure if I ever got anything higher than that on camera, whenever I asked people would look at me like I was weird.  Back in HS..I think I was 17 or 18 I bought a bench shirt, single ply and I think i was benching about 295-300 raw and i put up 365 with the shirt but I definitely prefer raw.

Starting weight is lower today than normal even with a protein shake in me
So basically what I've found out so far is that I knew I should've been eating about 3500 calories all this time but didn't want to because it's like the whole "a pound of fat is 3500 calories" statement turns into a scare tactic so I was always hesitant about going that high even though I know I should have.  This time around I was iffy on whether or not I should start that high and well I'm glad I did because starting in the 2000s all the times before this I believe ruined my metabolism.

I also decided that 13 weeks out from a show I decide to do I might try out Layne Nortons powerlifting program, looks promising but theres a lot of rest and high volume for the exercises you do.  Monday is squat bench and deadlift and nothing else so i think the lack of exercises will hurt the volume and I'd rather be at a lower weight before i do that.

So todays workout

Sumo squat: bar, 95,135,160,185,210,225,255,275
sets of 3-5
Narrow stance: 275-135 same weight scheme

Hammy Curls: a lot of single leg curls

Jump rope:half hour, couldnt string them together and my hips were out of wack so i kept hitting my right side.

Ab work

This saturday I have the day off for my popo tests so ill stop by the gym afterwards and sunday ill bring my dbs to work and just leave them there.


OH OH OHOHOH!!!! I got to use brosciences(dom mazettie or whatever) one of his catch phrases

When I was squatting, adding weight is kinda noisy and im noisy when I squat
Old Man: "You should calm down a bit over here"(in an assholeish way, he was trying to read a book on the treadmill)
Me: "I'm an animal and last time I checked, you're not a vet"

BOOM Roasted I was so pumped, i hate old people with a passion.

I didn't get to the gym this morning, the test took a lot longer than I thought.  It was only 75 questions but I had to read over police reports and try to summarize them the best way n all that crap took forever.  It went fine though, confident in a 85 or higher I hope.

I want to take a week to try out Layne Nortons program just to see how it is, if I dont like it this week then I will go back to my normal routine next week. 

Diet wise, protein shake this morning with 2 packets of oatmeal and some chicken and chicken wings lol ik ik but ill still make my calories.

i'm not sure i understand why you're trying to eat at 105kcal below your expected maintenance.

fair enough, just seems like a pretty small window, like within the margin of error day to day unless you're tracking what you eat REALLY precisely.

Machine chest press:2x6 with drop sets
Lat pulldown: worked up slowly to a weight that is 3x6-8
Machine row: same thing just 2x8
Seated DB OH press: worked up to a weight that was 2x5-7(70s)
DB single arm seated preacher curls: 5x6-8(i think it was 35-40s)
machine curls: I dont really know, this machine sucks ass but it was 2 sets of 5 or 6
DB extensions: 5x6-8
Cable vbar pushdowns: 20 reps, increase the weight n did 10,10,10

cooldown with rope pushdowns

walk for awhile

This was supposed to be a blood flow restriction training day to allow for less weight to be used with somewhat the same results I guess so you're not lifting too heavy too often.  I haven't done my own personal research in BFRT to try it out yet so maybe I will do that today and see what I come up with

Overall it was a pretty diesel workout, had to substitute some exercises because my lower back got worked good yesterday so Tbar rows didn't seem worth it etc etc

Alright wow umm

Only skwaated and benched today, the other leg exercises seemed pointless to do especially when i did both sumo and regular skwaats.

I used 310lbs for my skwaats and this was rough just because warming up my legs were so dead already but I did all 3 sets

I used 245lbs for the bench and it was pretty good, kept good form with a bit of a pause for each rep

I wont be able to sit on the shitter later which is good I guess

Blah, had a surprisingly  good workout, I woke up this morning just feeling like i need a 5hr massage and worn out.

The workout was supposed to be 3x5 at 330 for skwaats buuuut I thought it was 4x5 so thats what I did, oh well an extra 1,650lbs of volume isn't a bad thing I hope.

Skwaats:330x4x5
then did arm work

3 sets of each exercise, about 3 different ones for bis and tris, nothing exciting.

I went into the gym thinking i was just going to work with 225 and call it good but i stuck it out.  Also, it seems like I turned into a sumo squatter overnight, which is weird because last time i did it a few weeks ago, it felt heavy.

Next week I will be doing mon-wednesday, thursday off cuz i gotta work and the gym is closed and friday hopefully