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galileo
05-13-2003, 07:41 PM
Stupid!

ectx
05-13-2003, 09:56 PM
That site's so like 8 months ago. :rolleyes:

Saint Patrick
05-13-2003, 10:27 PM
Matt - are you just doing an upper/lower body split, or do you just kinda do whatever you feel like when you get to the gym?

PowerManDL
05-13-2003, 10:36 PM
Its a lower/upper split, and I do have some guidelines I'm following. The main exercises are periodized; the assistance work is going by feel.

PowerManDL
05-13-2003, 11:13 PM
Ok, just because I've had a few inquiries, here's what I'm doing:

The moves in bold are the "focus" moves.

Week One:

Monday:
Box Squats, 5x5 @ 60-65%
Power Snatches, 2 sets @ 80-85%
Ab work, 2-3 heavy sets
Reverse Hypers (can substitute similar work), 2-3 sets of 12-15

Tuesday:
Bench Press, 5x5 @ 60-65%
Pullups, same
Tricep Extension, 2-3 sets of 10-12
Bicep Curl, same

Thursday:
DL, work up to 2-3 sets @ 80-85%
Power Cleans, same as power snatch on Monday
Shrugs, to a heavy set of 5
Hyperextensions, 2-3 high-rep (15-20) sets for speed

Friday:
OH Press, work up to 2-3 sets @ 80-85%
Pullups, same
Close-grip BP, 2-3 heavy sets of 5
Bicep work, same

Week Two is the same, except for this:

Monday:
Box Squats, 2-3 work sets from 70-75%

Tuesday:
BP, same as Box Squats
BB Row, again same

Thursday:
DL, working to a heavy set of 3-5, 85-95%

Friday:
OH Press, same as DL
Pullups, again same

And that's it.

rookiebldr
05-13-2003, 11:57 PM
Why thankyou. :)

RG570
05-14-2003, 12:37 AM
powerman, i want you to know i place blame for these atrocities squarley on you!

bradley
05-14-2003, 02:53 AM
I might be developing a compassionate streak or some **** like that.

Probably just a phase

Budiak
05-14-2003, 03:56 AM
****ING **** BITCH!!!! I did it wrong AGAIN!!

I'm going to have to start writing **** down like a JERK.


God, I hate my life. I hate YOURS TOO.

Isaac Wilkins
05-14-2003, 07:24 AM
Are you going to be upping the percentages on your main lifts (box squat and bench press specifically) in periodization format every rotation:

Week 1: 60-65%
Week 3: 65-70%
Week 5: 70-75% ?

Or are you keeping them in a speed range, relying on your other lifts to provide heavier resistance?

OR are you simply using the 5x5 approach that if you hit all reps on all sets you step the next week? I doubt that would be your aim, but it is the third option.

PowerManDL
05-14-2003, 08:25 AM
Leaving the %'s as they are.....its a two-week rotation, so more than likely I'll leave things as they are for two run-throughs, then adjust based on the new estimated maxes.

PowerManDL
05-14-2003, 03:08 PM
We measured our BF % today in class, using several different methods.

Bio-impedence fed be about 21%; BMI thinks I'm about to die, with a 27%; interestingly enough, a three-skinfold caliper test yeilded a 14.7%, which I thought was closer to the truth.

So that's what I'll use for now.

RG570
05-14-2003, 06:41 PM
you'r fat??:scratch:

PowerManDL
05-14-2003, 06:47 PM
i r :(

rookiebldr
05-14-2003, 09:54 PM
hey, 14.7 is not fat! Well, it better not be, otherwise... :(

RG570
05-14-2003, 10:07 PM
as long as you dont have a fat face... like me :(

PowerManDL
05-15-2003, 02:27 PM
Your face is like a water bed of sorts.

Paul Stagg
05-15-2003, 03:03 PM
Facinating is this journal, website too.

Like one of those nasty train wrecks that gets national news coverage. Nasty.

Paul Stagg
05-15-2003, 03:05 PM
Oh, and stop confusing teh Budiak.

Poor guy.

RG570
05-15-2003, 04:00 PM
its his own fault, really.

Budiak
05-15-2003, 06:26 PM
Yes. It is my own fault for listening to ANYBODY.

From now, its all off the hip, as long as it is in full accordance with WSB standards.

*Reads Louie Simmons

*STILL has no idea what the **** is going on

Meat_Head
05-15-2003, 07:54 PM
BAH!!!

*spits

galileo
05-15-2003, 08:10 PM
I refuse to listen.

rookiebldr
05-15-2003, 10:55 PM
Oh, I thought you were just deaf.

RG570
05-16-2003, 12:41 AM
what?! speak up!

Maki Riddington
05-16-2003, 09:26 AM
Yesssssss, you too, are fat like me.

PowerManDL
05-16-2003, 11:52 AM
Recap of the last 36 hours:

-Went to lake w/ Frannie and cg.
-Drank beer w/ Frannie and cg.
-Slept w/ Frannie and cg.
-Nearly clobbered some asshole w/ Frannie and cg*

*Script:
<windy narrow road, PowerMan in teh Nissan, Frannie and cg behind....Asshole speeds up on PowerMan's ass>

Asshole: *passes PowerMan*
PowerMan: *flips bird out the window*
AH: *stops car and gets out*
PM: *grabs crowbar*
AH: <angry> "Hey man, I was just trying to go around! You didn't have to be like that and flip a bird!"
PM: "Then quit riding my ass like a cocksucker"
AH: blah blah blah blah!
PM: "Get back in the car mother****er."
AH: *speeds off*

The End.

WillKuenzel
05-16-2003, 11:58 AM
The guy was getting all bent out of shape about you flipping the bird and he actually got out of his car?!

Sounds like a over-zealous flamer to me.

PowerManDL
05-16-2003, 12:03 PM
He was almost an over-zealous bloody pulp on the pavement.

RG570
05-16-2003, 12:11 PM
:eek:

WillKuenzel
05-16-2003, 12:11 PM
:thumbup:

Maki Riddington
05-16-2003, 12:51 PM
Who is Cg and who is Frannie? Are they from this board?

Chris Rodgers
05-16-2003, 03:13 PM
You saying you had threesome with Chigs and Fran??

Miss Rezza
05-16-2003, 04:41 PM
Originally posted by LATMAN
You saying you had threesome with Chigs and Fran??

ROFLMFAO!! :p

Matt = /pwn3d

PowerManDL
05-17-2003, 01:49 PM
Originally posted by Maki Riddington
Who is Cg and who is Frannie? Are they from this board?

Carolinagirl and Franjipani, respectively.

PowerManDL
05-17-2003, 02:21 PM
This was supposed to have been done Thursday, but two cheeky buggers talked me out of it :mad:

Also, Frannie is a total weenie because she skipped out of this session to go shopping.

However, I did manage to score carolinagirl a nice deadlift PR, and hit one of my own as well (while incredibly hungover, I should add.....I had to be talked into this one).

Anyways:

DL: 135x10, 225x6, 315x3, 365x3, 415x5
-Oy damn. I ripped that last set in a state of total Mudvayne-induced hysteria. That's....a hell of a PR for me.

Did some work with cg on power cleans and snatches after; the only real set I did worth mentioning was 115x3 on power snatches.

Shrugs: 315x6, 405x6, 495x3
-Was beat. We both agreed it was time to leave.

Weight was down to ****ing 181! Thanks, booze.

Oh, and about the trip......Miss Frannie's become quite the center of attention around here. She got to meet all my goofy drunk friends last night, and was the life of the party. In fact, I lost track of her till about 5 30 AM with one of my friends :angel:

(nah, they were just out at an all-nite cafe....me and cg had to go pick 'em up)

RG570
05-17-2003, 02:45 PM
:alcoholic = :strong:

ectx
05-17-2003, 04:13 PM
Franji told me you were a total weenie and that she bitch slapped you for being a turd. She also said you cry like a baby and that you smell. I'm just sayin'.

PowerManDL
05-18-2003, 01:17 PM
Originally posted by ectx
Franji told me you were a total weenie and that she bitch slapped you for being a turd. She also said you cry like a baby and that you smell. I'm just sayin'.

word

(I'll pay ya later hon:angel: )

PowerManDL
05-19-2003, 02:10 PM
Wow, that post was really out of character.

Anyways

The world has once again been completely torn from its hinges and re-inscribed in the endless expanse of my head. A dance of light on a stage of black water; Went through a pretty deep dive into that part of my head last night. I hope it helped (you know who you are).

Now what's left are the ashes of the light-bird, born anew yet again. Yes, there's a twinge of ache, but that's the sign of life; a profound, contemplative sadness born of compassion. Tears for any act of beauty; a reflectiveness brought about from creation.

The hope and strength brought out by truly finding and becoming one's own self is truly an experience; walking in harmony with the song of existence requires both pain and joy.

I need to go to bed.

xraygirl
05-19-2003, 04:25 PM
Yes you do. I have the feeling that something deep happened but I can't decipher your post. But also bear in mind that it's only 7:24 a.m. here and I'm still on my 1st cup of coffee...

RG570
05-19-2003, 04:32 PM
:evillaugh powerman is one of us, MUAHAHAHAHA!!!

FortifiedIron
05-21-2003, 07:32 PM
This is officaly a spam thread :)


Kc

PowerManDL
05-21-2003, 07:46 PM
No way man! I'll......I'll work out again! Just you wait!

Meat_Head
05-21-2003, 09:01 PM
1,000!!!!!!! WOOHOO!!!!

GhettoSmurf
05-22-2003, 04:51 AM
1,001!!!!! ;)

:spam:

IceRgrrl
05-22-2003, 05:33 AM
:cool:

Relentless
05-22-2003, 07:02 AM
I gotta say, reading about the same events in cgirl's, fran's and your journal is interesting... kinda reinforces that concept that 5 witnesses to a crime will have 6 different stories about what happened...

but :cool:

PowerManDL
05-22-2003, 04:36 PM
We had this totally gay "fitness assessment" in my totally gay health & fitness class today.

When I say gay, I'm talking full-on EC gay here.

Most of it was stupid-ass flexibilty and muscular-endurance crap that I totally blew out of the water.

The funniest part was the "strength training" component, which had me using such awesome poundages as 125 on the lat pulldown and 140 on the bench press (machine).

I went ahead and cranked out 20 reps on everything. I figured that was enough to show off sufficiently without straying into the boredom of 40-50 reps.

I've also been eating like a horse the past two days. Me so full :(

bradley
05-22-2003, 05:03 PM
Does this "gay assessment" count as a workout?
:cool:

RG570
05-22-2003, 06:19 PM
there will never ever be any more workouts here.

PowerManDL
05-22-2003, 07:58 PM
No.

and yes, there will.

Pup
05-22-2003, 08:20 PM
actually...matt probably doesn't even exist...he's a computer generated tool of budiak...oh ****, that won't work, cause i've talked to him on the phone...i'll stop rambling now...*looks around* *eyeballs matts 5th of wild turkey* :alcoholic

PowerManDL
05-22-2003, 08:24 PM
You leave that Turkey alone gal-dangit!

carolinagirl
05-22-2003, 09:06 PM
Originally posted by Pup
actually...matt probably doesn't even exist...he's a computer generated tool of budiak...

Well, damn. They must be doing some amazing **** with computers these days.


He sure seemed real to me. :scratch:

PowerManDL
05-22-2003, 10:44 PM
Yeah, see? I've got PROOF!

I really am a loud-mouthed drunken redneck!

Franjipani
05-23-2003, 12:08 AM
Originally posted by Callahan
I gotta say, reading about the same events in cgirl's, fran's and your journal is interesting... kinda reinforces that concept that 5 witnesses to a crime will have 6 different stories about what happened...

but :cool:

*LMAO*

Ahh well, i do think you are a "loud-mouthed drunken redneck" Matt....but you are OUR loud-mouthed drunken redneck....and I totally luv it;)

PowerManDL
05-23-2003, 12:23 AM
:D

Hey, tell EC that I said he's a dirty whore.

ectx
05-23-2003, 12:35 AM
:confused: How'd you know?

*takes a bath*


and you sir...smell of raw sewage and farm animals. Did PaUncle's cow get lucky?

rookiebldr
05-23-2003, 05:29 AM
Matt, BUD LIGHT? :confused: hahahahahha

PowerManDL
05-23-2003, 12:05 PM
Dude.

If an Aussie will come to the US, bearing in mind through no doing of mine, and drink Bud Light.........then come staggering in at 3 am saying how much she totally digs it......

That must say SOMETHING about all you haters ragging on it.

Bud Light. The beer of choice for Aussies that have no clue all the Canadians think it sucks.

Relentless
05-23-2003, 12:07 PM
Bud Light is nice because you can always have a drink in your hand and never worry about getting drunk

plus there's fewer carbs. :)

PowerManDL
05-23-2003, 12:12 PM
Hey, I just prefer the taste of it.

I've drank that supposedly superior beer you Canadian beer-snobs are so on about, and I didn't think too much of it.

Besides, after the 5th one I can't taste it anyway, and its a pretty sure bet I'm gonna run through 12+ of whatever's there, so who am I to argue?

Relentless
05-23-2003, 12:20 PM
actually, I drink Budweiser (regular) myself, when I drink... the taste ain't bad and I know it's always gonna taste the same

plus the Bud up here is brewed under license by Labatt's and it's 5%!!! :D :cool:

I will qualify that by saying, I will drink Bud when I'm drinking lager. By default I prefer stout. Preferably Guinness.

Franjipani
05-23-2003, 11:43 PM
Originally posted by PowerManDL
Bud Light. The beer of choice for Aussies that have no clue all the Canadians think it sucks.

*LMAO*

Lager, lager lager.......:D. I like it so y'all can buggar off;)

Pup
05-24-2003, 07:16 AM
Bud light...it gets you drunk just like any other beer, why spend 15 for a 6 pack of some fancy ass beer when you can pay the same for a 12 or hell, buy a case of busch lite for the same price, with houses and cars its quality over quantity...not with beer.

PowerManDL
05-24-2003, 01:51 PM
Word.

Beer has a "taste" for about the first four. After that, its just something liquid that's going in your mouth.

rookiebldr
05-24-2003, 03:08 PM
Well, then I'd just skip the beer and go for the hard liquor and get there faster. Why waste the time!

PowerManDL
05-24-2003, 03:14 PM
Well duh.

Maki Riddington
05-24-2003, 09:09 PM
Budweiser is awful!!!! Gotta have my Molson Canadian if it's more then 5 beers.

PowerManDL
05-25-2003, 03:23 PM
This was technically supposed to be tomorrow's session, but since I don't think the gym will be open, I did it today.

Light/Speed Lower Body

Speed Box Squats: 135x10, 225x5 (5)
-Box at parallel, which works out to be about 6 of those aerobic risers topped by a 45. I didn't really light up till the 4th set, which sucks.

ATF Squats: 205x6 (2)
-Just to keep the groove greased.

Decline Crunches: x10, 25x6 (2)

Reverse Hypers: 110x10 (2)

Weighed 184.5, which is good because I'm losing fat like a madman, but bad because I miss being 5 lbs shy of 200 and being able to bully through crowds :(

Oh well. Soon enough.......

Budiak
05-25-2003, 06:32 PM
Holy ****, how tall are you? Six risers and a 45? Good GAT DAMN! I did four risers, a step, and no 45 and I was already at parallel.

I found it hard to do 'speed' box squats without dropping onto the box too hard... any tips?

PowerManDL
05-25-2003, 07:09 PM
The step's good for 1.5 to 2 of the risers, ese.

Hercule
05-25-2003, 07:26 PM
AN ACTUAL WORKOUT :eek:

Budiak
05-25-2003, 07:28 PM
The steps at my gym are the same height as the risers.

/pwn

PowerManDL
05-25-2003, 07:32 PM
Yeah, but I am like 12' taller than you anyway, so there.

/pwnage

ectx
05-25-2003, 07:46 PM
*psst...pass it on...powerman loves puppies and his haet mobile is a vintage flower power slug bug VW beetle*

PowerManDL
05-25-2003, 07:49 PM
Shut up!

rookiebldr
05-25-2003, 09:04 PM
Originally posted by ectx
*psst...pass it on...powerman loves puppies and his haet mobile is a vintage flower power slug bug VW beetle*

:eek:

PowerManDL
05-25-2003, 09:53 PM
Slander! All of it!

RG570
05-25-2003, 11:01 PM
that seems a tad heavy for speed squats. what % of 1RM are you working with? Dont worry, your next bulk you should get well above 200, and bully through crowds, schoolyards, graveyards, and plateus.

PowerManDL
05-25-2003, 11:26 PM
Roughly 62.5%

Relentless
05-26-2003, 06:26 AM
roughly...

heh. ;)

ectx
05-26-2003, 10:02 PM
Originally posted by PowerManDL
Slander! All of it!

not all of it...it wasn't a vintage beetle...it was a new beetle...still...wow man.

PowerManDL
05-26-2003, 11:21 PM
OOoooooohhhhhhh hellllllll no!

You just messed up old man!

rookiebldr
05-26-2003, 11:53 PM
Go get him, Matt. But in the meantime.....LMFAO

RG570
05-27-2003, 12:42 AM
now is the time to abuse the moderator status!

PowerManDL
05-27-2003, 07:32 PM
Moderator status abused.

Speed Upper Body

BP: 135x10, 170x5 (5)

BB Row: 135x10, 185x5 (5)

Push Jerk: 135x5, 160x3 (2)

BB Curl: bar x10, 95x6, x5

Pup
05-27-2003, 07:50 PM
I threw up when i saw that pic...ECTX is now on my "must kill" list, but he occupies the 3rd position, the other two are by reservation only.

PowerManDL
05-27-2003, 08:23 PM
He's a total clown (http://www.wannabebigforums.com/attachment.php?postid=528715).

RG570
05-27-2003, 10:01 PM
is that robin williams!?

PowerManDL
05-27-2003, 10:57 PM
Yup!

Can't you tell by the hairy arms?

Franjipani
05-27-2003, 11:40 PM
hey, i've actually touched the crowbar ectx.... and PowerMan is one crazy dude:eek:

PowerManDL
05-27-2003, 11:46 PM
Yeah, damn right, and she almost got to see me use it!

This ain't nan to mess wit!

Relentless
05-28-2003, 08:25 AM
be careful Frannie

in some counties in the south, touching a man's "crowbar" basically means you're betrothed to him!

PowerManDL
05-29-2003, 01:11 PM
Well she just got to touch it, Cal. Carolinagirl was the one that got to wield it.

*ahem*

Anyways, on to today's workout, which was a Good Thing™.

DL: 135x8, 225x6, 315x4, 375x5, 385x5
-I widened my stance out to a super-wide sumo for all sets except 385, which I did with my normal modified-sumo stance. My toes were almost touching the plates. I'm probably going to keep doing them that way to warm up.

Power Cleans: 135x3, 185x3, 190x3

Shrugs: 315x6 (hook grip), 405x6, 475x5, 515x5
-Still using what I'll term "quasi-isometric" form on the heaviest sets; liking these lots.

Speed Hyperextensions: x20, 25x20

Weighed in at 187 and out at 189. And my traps shall be hurting tomorrow.

heathj
05-29-2003, 01:28 PM
What benefit do you get out of it by spreading your feet farther apart?

PowerManDL
05-29-2003, 01:31 PM
Well, just basing by the fatigue I'm feeling right now, I got a LOT more hips thrown into it.

heathj
05-29-2003, 01:34 PM
Do you feel this would prevent your hip flexors from being injured later on or during other exercises? Or could this potentially help improve your squat?

WillKuenzel
05-29-2003, 01:35 PM
Are you doing super wide with clips on the inside or is that toes touching the plates?

PowerManDL
05-29-2003, 01:41 PM
Originally posted by heathj
Do you feel this would prevent your hip flexors from being injured later on or during other exercises? Or could this potentially help improve your squat?

Both, actually. It seems to make for a good warmup, and I'm almost sure it'd carry over to my squat.

Franjipani
05-29-2003, 01:41 PM
Originally posted by PowerManDL
Well she just got to touch it, Cal. Carolinagirl was the one that got to wield it.

*ahem*


Aye, sharing is caring & all that....but I soooo know my boundaries;). Don't ya think I know she could kick ma Aussie ass to kingdom come:eek:.

Excellent work on the deads hon....tres fabuloso:thumbup:

PowerManDL
05-29-2003, 01:42 PM
Originally posted by HomeYield
Are you doing super wide with clips on the inside or is that toes touching the plates?

If you were to look at the bar, my shins would be about where the knurling ends; my toes turn out, so that put them within 2" of the plates.

PowerManDL
05-29-2003, 01:43 PM
Originally posted by Franjipani


Aye, sharing is caring & all that....but I soooo know my boundaries;). Don't ya think I know she could kick ma Aussie ass to kingdom come:eek:.

Excellent work on the deads hon....tres fabuloso:thumbup:

hehe......well hey, wait another few weeks......you skipped out on deads when yall were here......you'll get your turn missy ;)

heathj
05-29-2003, 01:44 PM
More questions...:)

Do you feel this affected your soreness any more, other than in your hips? Like lower/upper back. Also, I haven't really messed arond with feet placement much on deads. Spreading your feet out that far, does that make the weight incredibly heavier? Ok, I think I'm done. Thanks for the lessons ;)

PowerManDL
05-29-2003, 01:51 PM
I don't think so. As of right now, I'm fatigued everywhere, but the only difference I notice as compared to the last similar workout is in the hips.

It made it kinda awkward for the reps; but that's something I'm actually going to play around with. The first rep was actually *easier* going that wide, as opposed to my normal stance, which generally has a hard first rep then easier reps after. There was also a pretty fair difference in the total ROM involved, which is a Good Thing™.

What I may start doing is leaving the heavy work sets for reps at my "normal" stance, and reserving the ultra-wide for max attempts and/or warmups.

heathj
05-29-2003, 01:59 PM
Yeah maybe that would be a good idea to do max attempts at then. Maybe I'll give it a try next week during warm-ups.

PowerManDL
05-29-2003, 02:53 PM
Yes. Maybe.

RG570
05-29-2003, 03:17 PM
Not me.

PowerManDL
05-29-2003, 03:35 PM
That's because you suck.

Chris Rodgers
05-29-2003, 07:54 PM
I go that wide, but what do I know? :alcoholic

PowerManDL
05-30-2003, 12:58 PM
Meh. I'm about caught up with ya tiny, if not a little stronger :cool::cool:

Update: I am sore.

RG570
05-30-2003, 01:05 PM
waaaaaah.

Chris Rodgers
05-30-2003, 04:18 PM
Well why don't you throw some weight on the bar then??


I have a meet in 8 days. If all goes well I may have my first attempt at 500. We'll see.

PowerManDL
05-30-2003, 08:51 PM
Its called "periodization," Latty. Not all of us choose to max out on a smorgasbord of exercises every week ;)


BB Row: 135x10, 185x5, 205x5, 245x5, 225x5
-Note to self: Do not do barbell rows the day after a deadlift workout.

BP: 135x10, 185x5, 205x5, 225x5, x4
-Note to self: Do not do bench press the day after a deadlift workout.

Pullups: x8, +50x5 (assisted)
-Note to self: Do not do pullups as an assist to moderately heavy barbell rows.

Dips: x10, +90x6
-Note to self: Ah **** it, I think you get it by now.

rookiebldr
05-30-2003, 08:55 PM
Bad lift day, eh?

PowerManDL
05-30-2003, 08:56 PM
Actually the first two lifts weren't *bad* really; they just sucked due to my incredibly sore traps. I was also pissed at my poor, poor choice of assistance work.

RG570
05-31-2003, 12:02 AM
i think the theme is that powerman couldnt design a workout worth crap. and also.. um. yep.

PowerManDL
05-31-2003, 09:10 PM
The theme is that you're a bitch.

carolinagirl
06-01-2003, 10:50 AM
Hey. :mad: What the hell? How come you didn't post Bennett's **** last night, yo???


Sheesh. I have to do everything around here. ;)

PowerManDL
06-01-2003, 05:32 PM
I was sleepy and passed out.

/runs

PowerManDL
06-02-2003, 08:14 PM
Sinners. All of you.

Light/Medium Squat Day:

Warmup w/ OH squats, 2x5

Squats: 135x10, 205x5, 225x5, 265x5, 275x5

ATF's: 225x6

Decline Crunches: x10, 25x6 (2)

Weighed 187 I think.

Kept this one short and sweet due to the heavy dead session coming up on Thursday.

RG570
06-02-2003, 08:22 PM
short and sweet... kinda like.......










Budiak

PowerManDL
06-02-2003, 08:35 PM
OooooooooOOOOOOoooooooo!!!!

rookiebldr
06-03-2003, 12:54 AM
Originally posted by RG570
short and sweet... kinda like.......










Budiak

:eek:

Meat_Head
06-03-2003, 12:56 AM
Originally posted by RG570
short and sweet... kinda like.......










Budiak


You disturb me....

RG570
06-03-2003, 01:00 AM
:angel:

PowerManDL
06-03-2003, 12:50 PM
You know, its really comforting to consolidate a giant mass of debt into one monthly payment.

*relaxes*

Good session today.

Light/Medium Upper Body:

BP: 135x10, 185x5 (2), 205x5 (2)

BB Row: 135x10, 185x5, 205x5, 225x5 (2)

Push Jerk: 135x5, 160x3, 165x3

Db Curls: 40x8, 45x8

Db Skulls: 45x8 (2)

Weight was stable.

Relentless
06-03-2003, 01:44 PM
Originally posted by PowerManDL
Push Jerk: 135x5, 160x3, 165x3[/B]

where did you find 3 jerks of varying weights to push around on such short notice?

WillKuenzel
06-03-2003, 01:47 PM
If its anything like here I'm surprised he only did 3 and not more.

PowerManDL
06-03-2003, 01:59 PM
There's always jerks hanging around the squat rack waiting to curl. Its funny to watch them fly into the wall.

Budiak
06-03-2003, 02:15 PM
I would enjoy being left out of this...


BTW, Majt, what is your 'low monthly payment'? Tell us how much you've saved.

PowerManDL
06-03-2003, 02:26 PM
I pay 100 bucks, as opposed to the previous 400. With a much lower APR I should add.

ElPietro
06-03-2003, 02:31 PM
Let me guess, by the time you turn 3,891 years old, you will be debt free? ;)

PowerManDL
06-03-2003, 03:14 PM
Naw....it should be by 25.

Paul Stagg
06-03-2003, 03:22 PM
Debt free = ACE. the ony debt Mrs. Groove and I have is our mortgage (which we just refinanced). No credit card debt, no car payment. It feels great, especially when not that long ago, your Groovy Uncle Pauly was ass over teakettle in debt.

Lifting looks good.

Leave Budiak alone.

Carry on.

carolinagirl
06-03-2003, 04:37 PM
Originally posted by Paul Stagg
Leave Budiak alone.



He likes it.

galileo
06-05-2003, 06:47 AM
I liek it too!

My friend used to work for a debt counseling agency as a computer technician. He told me the **** they do it uber shady. Did this affect your credit (more than it was likely already affected)?

I need a one time payment of $125!

PowerManDL
06-05-2003, 01:43 PM
Gal: You'll have your birthday present soon.

Heavy/Max Deadlift Day:

DL: 135x10, 225x6, 315x4, 385x3, 435x4.5
-Did my über-wide stance for all sets but 435; I still don't trust it for the high-end stuff, especially when I know my regular stance has the strength to cut it.

I lost the 5th rep about mid-thigh....just couldn't lock it out, but I'm counting the rep in my volume calculation. According to three different rep calculators, my max is somewhere between 489 and 507, with the average being 497.

I take that with a grain of salt however, since my deadlift is notorious for stalling off the bottom; this is one lift I don't trust rep calculators on. I want to give it a few more cycles working up to max 5's before I peak it.

Also, my shins are TOE up. The right one's all purple and bloody.

RG570
06-05-2003, 02:46 PM
Originally posted by PowerManDL


Also, my shins are TOE up. The right one's all purple and bloody.

:thumbup:

rookiebldr
06-05-2003, 10:07 PM
Originally posted by PowerManDL
Gal: You'll have your birthday present soon.



I didn't realize his birthday was so soon! :)

PowerManDL
06-08-2003, 05:37 PM
I did a workout yesterday afternoon, but there wasn't much to it.....the highlights are as follows:

I weighed 190.

My pressing strength has become suck and requires major attention at the top-end of force development.

Hit five reps pretty easy with 280 on barbell rows.

Did a push jerk with 175 that wasn't very hard.

Chris Rodgers
06-08-2003, 08:22 PM
Nice pulling bro.

Throw some electrical tape on those shins like I do. :D

PowerManDL
06-09-2003, 08:28 AM
I'm about to, no joke......damn knurling seems to rip right through socks :(

PowerManDL
06-09-2003, 08:21 PM
This was supposed to be a squat day, but since I've apparently gone insane w/ my bench press training, a little of that got tossed in too.

Speed Box Squats: 135x10, x5, 205x2 (8)
-In true Westside fashion.

Bench Press: 135x6, 160x5, 185x3 (2), 200x2 (5)

Db Flyes: 30x10, 60x6

Weighed 190.

Don't ask me what I'm doing or why. Just trust in teh PowerMan's insanity.

carolinagirl
06-09-2003, 08:34 PM
Originally posted by PowerManDL
Don't ask me what I'm doing or why. Just trust in teh PowerMan's insanity.



Oh, I do, sugar. Just don't break teh PowerMan.

RG570
06-10-2003, 04:44 PM
it works for me!

galileo
06-10-2003, 05:34 PM
What's up with the lowered weight on the bench anyhow?

Pup
06-10-2003, 06:06 PM
He's been reading RG's journal, somehow, the little pansy has developed a way to make lifting girly weights contagious.

RG570
06-10-2003, 06:09 PM
Originally posted by Pup
boy am i jealous of RGs freakish ability to gain lean mass!!!

Pup
06-10-2003, 06:12 PM
If you are going to missquote me...at least do it in a fashion that is on par with my linguistic abilities, you flame like a little girl.

PowerManDL
06-10-2003, 07:49 PM
Originally posted by galileo
What's up with the lowered weight on the bench anyhow?

Its part of the insanity. For two weeks of super-stupid volume.

Then I will return to massiveness.

PowerManDL
06-10-2003, 08:50 PM
Stop pimping your workout in here.

Sucka.

Neil
06-10-2003, 08:51 PM
Originally posted by PowerManDL

Speed Box Squats: 135x10, x5, 205x2 (8)
-In true Westside fashion.

Bench Press: 135x6, 160x5, 185x3 (2), 200x2 (5)


What do the numbers in parenthesis stand for?

PowerManDL
06-10-2003, 08:51 PM
Total sets at that weight and reps.

RG570
06-10-2003, 08:53 PM
i want that old chick!

rookiebldr
06-10-2003, 11:13 PM
ah, no you don't!

carolinagirl
06-11-2003, 07:24 AM
Originally posted by RG570
i want that old chick!


You better mean Susan Powter and not me, punk! :mad:

xraygirl
06-11-2003, 05:01 PM
Yep, I think that's what he means...I hope.

RG570
06-11-2003, 05:22 PM
i said old, obviously i was referring to the buzzed one.

she's hot as hell.

galileo
06-11-2003, 05:30 PM
Dai?

PowerManDL
06-11-2003, 08:57 PM
DIE!!!

Journal :spam: makes me feel all warm and snuggly.

Anyways, on to the workout. This thing's starting to get schizoid:

BP: 135x7, 145x6, 160x5, 170x4, 185x3 (2), 200x2 (2), 185x3 (2), 170x4, 160x5, 145x8, 135x10

BB Row: 135x10, 205x5, 225x5, 265x4 (2)

BB Curl: 45x5, 95x5 (2)

Weighed 189.

Mystic Eric
06-11-2003, 10:25 PM
Originally posted by PowerManDL
Stop pimping your workout in here.

Sucka.


lmao! ectx has yet again been put in his place!

PowerManDL
06-11-2003, 10:28 PM
Thanks to Frannie for these shots. This is a dumbell row that I think weighs 175 lbs.

PowerManDL
06-11-2003, 10:29 PM
Pullup with 2 plates. I did a triple with it I think.

PowerManDL
06-11-2003, 10:29 PM
Benching, mainly just to show my form.

RG570
06-11-2003, 11:01 PM
u=****


:swear:

rookiebldr
06-11-2003, 11:53 PM
It's great to see you in action. Lifting action for a change. :D

ectx
06-12-2003, 12:58 AM
majt, great pics and strength. I so loathe to compliment you in your journal. It's deserved though.

Miss Rezza
06-12-2003, 02:12 AM
you a strong mofo.

the end.

galileo
06-12-2003, 10:17 AM
You look like you have a very thick southern accent.

;)

Relentless
06-12-2003, 10:23 AM
nice bench pic Majt!

wide-ish grip... do you find your triceps fail at all for most reps at that width or is it all pec/shoulder?

PowerManDL
06-12-2003, 10:45 AM
Thanks yall.

Cal: That's something I've been playing with a lot recently. That grip has always been my mainstay for benching, but lately I've been working on bringing it in some and moving it out a bit. My tris get hit pretty hard at that width for sure, but I always tend to fail on the bottom, like most people.

Manveet
06-12-2003, 12:03 PM
impressive weighted pullups.

Meat_Head
06-12-2003, 02:54 PM
Bulk...



;)

galileo
06-17-2003, 09:13 AM
Fat...


;)

RG570
06-17-2003, 10:18 AM
whoah! what the eff is up in here?!

PowerManDL
06-19-2003, 07:44 PM
Woo! A workout!

Did this one today at the Duke gym with Alex and Jonathan (Heath was there but she was just cheerleading), and Narc in the background moving terribly heavy things.

Hell I even got a nice PR:

DL: 135x8, 225x6, 315x3, 405x3, 455x3
-Gat-damn! Everybody noticed the same thing about my DL that I had; my first rep is always slow and ugly, while the second one flew up. Nearly lost the 3rd on lockout, but I managed to fight it up. Nevertheless, I'm quite pleased.

Conventional DL to Static Hold: 405x41.5 seconds
-Dear lord. Alex conned me into doing this, and I must say that its a combination of pain and pleasure that can barely be described. I do believe these are going to be rotated in from now on.

And....that's about it. I attempted a few sets of lat work with Jonathan afterwards, but my grip was so fried I couldn't do much of anything. At this point, we came home, I kicked Frannie off the computer, and I began to eat.

Escape01
06-19-2003, 08:39 PM
Matt, it was great to work out with you today. We should do this more often. 455 X 3 was quite impressive. I understand what you mean about the second rep being easier and smoother. I have that same experience on some heavy triples, esp. where legs/explosion are involved.
Hell of a job, bro.

Neil
06-19-2003, 11:30 PM
Very nice pulls. Good job.

Coke
06-20-2003, 06:19 AM
I am impressed - I did not know you were that strong, but by the same token I did not know you were that ugly either :p

Alex.V
06-20-2003, 07:28 AM
Originally posted by PowerManDL

Conventional DL to Static Hold: 405x41.5 seconds
-Dear lord. Alex conned me into doing this, and I must say that its a combination of pain and pleasure that can barely be described. I do believe these are going to be rotated in from now on.

:D


Definitely good to have you in there yesterday, Matt. Next time you're in town, we'll make it a habit.

Don't know what you're talking about on nearly losing the third on lockout...it may have felt wobbly, but looked damn tight. Nice lifting, and again, I really appreciate the feedback/coaching.

WillKuenzel
06-20-2003, 07:38 AM
Bunch of punks!! Next time ya'll are getting together let a brother know!

WillKuenzel
06-20-2003, 12:29 PM
http://users.telenet.be/eforum/emoticons4u/violent/sterb318.gif

Coke
06-20-2003, 12:33 PM
Look at what y'all done did - Homey don't play that!
:D

chris mason
06-20-2003, 06:00 PM
Good lifting Powerman.

rookiebldr
06-20-2003, 06:17 PM
Matt, that grip you have there in the bench press picture, would that be considered a wide grip? It looks like your hands are covering the first ring, which is somewhat where I've been placing my grip.

PowerManDL
06-25-2003, 07:54 PM
Well, its been six days since I lifted.

Which is mainly due to the fact that my car broke down in ATL on the way back home, so I've been having to hop rides to school. Unfortunately a lift to the gym has been unpossible.

No biggie. I got one in tonight that's a sample of what I'm doing the next few weeks.

Setting Heath up on her conditioning plan got me thinking; its been January since I've really done any higher-rep work, so its about that time.

OH Squats: bar x5, 95x5 (3)

Clean & Jerk: 135x5, 145x5 (2)*

Floor Press: 135x10, 185x10**

Squats: 135x10, 225x10

BB Row: 135x10, 225x8***

*Grip was still showing fatigue from last week (Thanks Alex :p)

**Holy hell. Majorly revealing, this was. I was so weak it wasn't even funny. This is going to be a major area of work for the short term.

***See above rant about grip. Even straps weren't enough to save this set :(

I did a few sets of Cuban rotations with just the barbell as well, interspersed throughout the workout. I think I ended up with a total of 3 sets of 5. Feels good to the busted-ass rotators.

Weighed 187ish, which is not too bad considering my ****ty diet (not ****ty in terms of content, but in terms of quantity). Looks like my weight has finally stabilized right between 185 and 190.

I had intended to do ~20 minutes on the cycle or elliptical tonight. After the clean & jerk sets however, I quickly decided to say "**** that."

PowerManDL
06-25-2003, 08:50 PM
ooh! I did my diet the past few days:

6/23-24:

Total: 2336 38%/29%/34%
Fat: 94g
Carbs: 170g
Protein: 187g

Today: (Edited)

Total: 3625 42%/20%/38%
Fat: 165g
Carbs: 192g
Protein: 335g

A little more than I wanted really, but the ratios were spot on, and considering the workout I got, I don't think its that bad. (Edited: I added in another meal since I got hungy, so now its even higher than before).

Fat's largely coming from olive oil, fish oil, and flax oil, as well as natty PB. Protein as well is coming from chicken and tuna. The only complaint I'm getting so far (:p) is my carb sources, which honestly could be improved; but I'm not that worried about it right now so long as the total calories and ratios are adding up.

Franjipani
06-27-2003, 08:16 AM
Originally posted by PowerManDL
I had intended to do ~20 minutes on the cycle or elliptical tonight. After the clean & jerk sets however, I quickly decided to say "**** that."

*lol*

Phhhhew, For a second there I thought I had the wrong journal;)

PowerManDL
06-28-2003, 02:23 AM
:P

Did a workout today (I guess its yesterday now):

Power Snatch: bar x5 (hang), 100x5 (3)

Floor Press: bar x10, 135x10, 185x10

OL Squat: 135x10, 205x10

Dips: me x10, +90x9

CG Pulldowns: 190x10, 220x10

Weighed 185? I think.

I'd put up my diet which was spotless yesterday up until about 7pm when I got hijacked for beer drinking, but I got completely side-tracked into hangover eating today (which means I ate nothing, then went and drank more).

Teh End.

PowerManDL
07-01-2003, 11:20 AM
Yesterday's workout:

OH Squats: bar x5, 105x4, x5

Power Cleans: 135x5, 165x5 (2)

DL: 225x10 (conv.), 315x10 (wide sumo)

Incline BP: 135x10, 155x10
-Just done as an experiment. These and floor presses are going to be my mainstays for the next few weeks, I believe.

I'd scheduled some push presses to go here, but my chest/shoulder musculature was so fatigued afterwards that I couldn't do much.

Weight was 185ish.

PowerManDL
07-02-2003, 10:47 PM
Argh.

Clean & Jerk: 135x5 (hang), 155x5 (2)

Incline BP: 135x10, 155x10

OL Squats: 135x10, 225x10

BB Rows: 135x10, 205x10

Weighed 183.

AC was busted in the gym, so it was hotter than carolinagirl in a bikini. I sweated my ass off, and combined with the semi-aerobic nature of this bastard routine, I was in pain. These weeks are the price I have to pay for staying heavy with the weights so much.......

I start a new class tomorrow, I think, but I haven't checked what time or where it is. I might need to do that.

Meat_Head
07-03-2003, 12:15 AM
Are your goals mostly performance?

What exactly are you trying to do with these workouts now?

PowerManDL
07-03-2003, 12:45 AM
Basic conditioning.

Working on power-endurance with the Oly stuff and basic strength endurance with the remainder (with some emphasis on cardiovascular work with the whole thing, since I hate a treadmill).

I've got a few more weeks left before I shift back into something more strength-ish.

Meat_Head
07-03-2003, 01:25 AM
Are you ever gonna do a basic bodybuilding type routine to bulk?

ElPietro
07-03-2003, 08:25 AM
I have never been able to understand the point of an overhead squat. You aren't really training your shoulders, and you really aren't doing much for your legs either. Other than training your balance whilst squatting with a bar overhead, I don't see how this translates into anything pertinent to your goals. So explain yourself!

Coke
07-03-2003, 08:27 AM
:lurk:

PowerManDL
07-03-2003, 10:18 AM
Meat: Probably not. I drifted away from those awhile back, and I doubt I'll ever go back for any serious amount of time.

Pete: Maybe they don't work your shoulders with the girly weights you used, but they give my rear delts one hell of a workout, not to mention the balance/coordination factor you mention. That alone is reason enough to keep them in the routine, IMO.

ElPietro
07-03-2003, 11:44 AM
105 lbs and you say my weight is girly. You could just target your rear delts directly, and as for balance, it is only working your balance insofar as that actual action is concerned, which I see almost no relevance, unless you are training for something specific that is similar.

Dunno man, just my opinion, but it seems like a big waste of time to me, when you could be spending that time doing other exercises instead. But whatever floats your boat.

Meat_Head
07-03-2003, 12:31 PM
Sorry to bust in, but OH squats are great for balance, coordination, flexibility, and stability. While not very important to overall maximal strength, many people consider those attributes key to have for overall strength and health. At least I do :D

PowerManDL
07-03-2003, 01:39 PM
Originally posted by ElPietro
105 lbs and you say my weight is girly. You could just target your rear delts directly, and as for balance, it is only working your balance insofar as that actual action is concerned, which I see almost no relevance, unless you are training for something specific that is similar.

Dunno man, just my opinion, but it seems like a big waste of time to me, when you could be spending that time doing other exercises instead. But whatever floats your boat.

My best to date is 145 for 5.

And no, these are much like deadlifts. There's not anything out there that can replace what they do.

Blood&Iron
07-03-2003, 03:13 PM
Originally posted by PowerManDL
Pullup with 2 plates. I did a triple with it I think.
Out of curiousity, is this the top of your ROM or the midpoint?

PowerManDL
07-03-2003, 03:46 PM
I was about halfway up.

PowerManDL
07-04-2003, 12:12 PM
Happy 4th mother****ers!!!

I wasn't able to go to ATL because I'm ****ing broke, so I'm gonna stay here, get loaded, and play with things that involve gunpowder.

Word.

RG570
07-04-2003, 12:27 PM
word.

RG570
07-04-2003, 02:08 PM
when the **** did you change the title of your journal???

PowerManDL
07-04-2003, 02:10 PM
About an hour ago.

PowerManDL
07-04-2003, 04:24 PM
Since everyone seems to have a lot of questions about daily life here in Alabama, I thought I'd share this video clip that will hopefully answer a lot of questions about the scenery, wildlife, and culture of the state.

Alabama (http://homepages.nildram.co.uk/~blagger/the_duel.html)

Coke
07-04-2003, 04:28 PM
Both my parents are from Gadsden Ala and they moved to Ohio and had me (as if anyone cares...) But I think you are in Birmingham, is that right?

PowerManDL
07-04-2003, 05:31 PM
Yup. I'm about an hour or so south and west of Gadsden, down I-59.

Scott S
07-04-2003, 05:36 PM
You can change the names of journals??!? ROCK ON!! :idea:

PowerManDL
07-04-2003, 06:16 PM
Well, I had to use my Wu-Tang Moderator Skillz™ to do it.

Franjipani
07-05-2003, 07:42 PM
Originally posted by PowerManDL
Well, I had to use my Wu-Tang Moderator Skillz™ to do it.

Ohhh errrr:bow:

Hope you have a lovely weekend and keep that Lee behaving himself;)

aka23
07-05-2003, 08:29 PM
Originally posted by PowerManDL
Since everyone seems to have a lot of questions about daily life here in Alabama, I thought I'd share this video clip that will hopefully answer a lot of questions about the scenery, wildlife, and culture of the state.

Alabama (http://homepages.nildram.co.uk/~blagger/the_duel.html)

I enjoyed the video clip. However, I believe the Dukes Of Hazzard's antics took place in Hazzard County, Georgia; not Alabama.

PowerManDL
07-06-2003, 01:27 AM
Frannie: Lee-roy's over in ATL with Stick and Jughead right now. Though they've been happily calling me with their drunken antics on a regular basis :(

Aka: That's the joke mang ;)

PowerManDL
07-07-2003, 07:26 PM
Power Snatch: bb x5 (OHS), 95x5 (OHS), 115x4, 125x4

OL Squat: 135x10, 225x3, 255x7

Close-grip Pulldown: 200x6, 250x6

Floor Press: 135x10, 185x3, 205x3
-Not sure what happened here.

Hammer Curl: 55x8

Db Extensions: 50x6 (2)

Did a few sets of Cuban rotations with the bar after, for sets of 6.

Weight: 184

Geesh. I slightly upped the intensity level, with mixed results. Most everything fared well, except the pressing strength.

PowerManDL
07-07-2003, 09:38 PM
Here's a nice bulking diet I've been working on:

M1
2 eggs, 4 whites
6 oz mozzarella
2c milk
5 flax oil caps
617 cals, 28g F/26g C/60g P

M2
1 chicken breast
6 oz mozzarella
2c milk
603 cals, 17g/25g/83g

M3
1 bagel
1 can tuna
4 tbsp co-chee
2c milk
562 cals, 4g/65g/65g

M4 (Pre/mid/post lift combo)
Whey Shake
2c ramen noodles
558 cals, 19g/73g/32g

M5
12 oz beef
4 pc bread
8 oz mozzarella
2c milk
5 fish oil caps
1435 cals, 73g/71g/116g

M6
2 pc bread
4 tbsp natty PB
4 tbsp co-chee
1 tbsp OO
5 fish oil caps
745 cals, 54g/41g/26g

Totals:
4519 cals
195g F (40%)/299g C (26%)/ 378g P (34%)

carolinagirl
07-07-2003, 09:42 PM
That is nice.



Except for the part where there's NO vegetables whatsoever, and about 2.5 lbs of cheese a day.



You would never take a crap again.

PowerManDL
07-07-2003, 09:43 PM
I don't eat veggies now and I'm doing just fine thank you. :D

Plus, that's all good cheese. Cheese for strong bones and muscles.

rookiebldr
07-07-2003, 09:54 PM
I like the new name of the journal. I may want to call on your skills in such matters.

BTW, are you bulking again? Ace!

fuzz
07-07-2003, 11:24 PM
Not like I'm not guilty of it, too, but you need some fruit and veggies and shiz. There are other foods besides meat and dairy, ya know. Stuff that isn't directly related to building muscle, and what not.

PowerManDL
07-08-2003, 12:13 AM
Some might slip in there on occasion.

But my motto is "Never plan for veggies"

They're the root of all evil.

Not bulking again just yet, but its coming soon. Need to get the waistline a little bit smaller first.

Manveet
07-08-2003, 09:59 AM
Originally posted by PowerManDL
Here's a nice bulking diet I've been working on:

M1
2 eggs, 4 whites
6 oz mozzarella
2c milk
5 flax oil caps
617 cals, 28g F/26g C/60g P

M2
1 chicken breast
6 oz mozzarella
2c milk
603 cals, 17g/25g/83g

M3
1 bagel
1 can tuna
4 tbsp co-chee
2c milk
562 cals, 4g/65g/65g

M4 (Pre/mid/post lift combo)
Whey Shake
2c ramen noodles
558 cals, 19g/73g/32g

M5
12 oz beef
4 pc bread
8 oz mozzarella
2c milk
5 fish oil caps
1435 cals, 73g/71g/116g

M6
2 pc bread
4 tbsp natty PB
4 tbsp co-chee
1 tbsp OO
5 fish oil caps
745 cals, 54g/41g/26g

Totals:
4519 cals
195g F (40%)/299g C (26%)/ 378g P (34%)

Don't you think you'll get fat, eating all that fat? Because eating fat makes you fat if you didn't know.:p

Blood&Iron
07-08-2003, 10:24 AM
What's your reason for eating so much fat and protein?

There was some fairly interesting discussion of the 'ideal' bulking diet on both Lyle's forum and on the HST forum a number of months ago.

The conclusion there (and it seems to me pretty universally accepted by Volk, McDonald, Haycock, Par Deus, etc) that a non-androgen assisted bulk should be something like (my numbers might be slightly off):

65% carbohydrates
15% protein
20% fat

Haycock and McDonald were referencing at least one study where protein intake plotted against weight gain actually resulted in a bell-curve, where both too much and too little were equally bad.

Everything I've ever read suggests carbs should be the primary substrate for any bulk.

But I haven't been keeping up with my reading recently (just too busy), and maybe something new has come to light. If so, please let me in on it.

chris mason
07-08-2003, 10:58 AM
I think the ideal bulking diet would be high in protein, unsaturated fats and moderate in carbohydrate intake. This is if you wish to minimize fat gains. I would recommend a mix for the average trainee to be something like:

40% protein
30% fats (primarily unsaturated)
30% carbs

PowerManDL
07-08-2003, 10:59 AM
Well, the protein's like it is because I'm intentionally shooting for 1.5-2g per lb of bw, and that falls right in the middle.

Fat, its just up there for calorie density, pure and simple.

Also, last time I did a carb-based bulk, sure I added 30 lbs in two months, but way too much of that was fat to be acceptable to me again. So I want to try a different approach this time.

chris mason
07-08-2003, 11:03 AM
I noticed that after I posted it. One more thing, I would recommend avoidance of refined sugars (as much as possible).

Isaac Wilkins
07-08-2003, 11:03 AM
B&I: I haven't read that thread (I've been out of the Avant loop for a little while. :mad: ). I would hypothesize that the primary reason for protein as a bell curve is its thermogenic/non-efficiency properties. Once one hits the threshold of that needed for positive nitrogen retention/growth (I still feel it's higher than people give credit for) the extra protein is taking the place of more efficient growth nutrients (carbs and fats), taking more energy to metabolize, thus reducing caloric overload, thus limiting growth more than an equal number of carb calories would be on the intake.

*goes to look at Avant*

Isaac Wilkins
07-08-2003, 11:04 AM
Originally posted by PowerManDL
Well, the protein's like it is because I'm intentionally shooting for 1.5-2g per lb of bw, and that falls right in the middle.

Fat, its just up there for calorie density, pure and simple.

Also, last time I did a carb-based bulk, sure I added 30 lbs in two months, but way too much of that was fat to be acceptable to me again. So I want to try a different approach this time.

I agree with you, personally. I would make a few major mods to your diet plan, but you're thinking along my lines.

Manveet
07-08-2003, 11:05 AM
Originally posted by Blood&amp;Iron
What's your reason for eating so much fat and protein?

There was some fairly interesting discussion of the 'ideal' bulking diet on both Lyle's forum and on the HST forum a number of months ago.

The conclusion there (and it seems to me pretty universally accepted by Volk, McDonald, Haycock, Par Deus, etc) that a non-androgen assisted bulk should be something like (my numbers might be slightly off):

65% carbohydrates
15% protein
20% fat

Haycock and McDonald were referencing at least one study where protein intake plotted against weight gain actually resulted in a bell-curve, where both too much and too little were equally bad.

Everything I've ever read suggests carbs should be the primary substrate for any bulk.

But I haven't been keeping up with my reading recently (just too busy), and maybe something new has come to light. If so, please let me in on it.

65% carbs for a bodybuilder? I've never heard of such a reccomendation, unless it was dealing with an athlete.

ElPietro
07-08-2003, 11:06 AM
If your body only will keep a specific number of carbohydrates to replenish glycogen stores, then I don't see why you would increase carbs THAT much on a bulk. That's why I think the percentage of carbs may even go down. If you are taking in sufficient carbs to insure that energy levels are high, and glycogen levels at 100%, then why all the extra sugar? So when you increase calories your carbs are still going up, but probably not in the same ratio as fat and protein, as carbs are already at a sufficiently maxed level, so when you look at it as a percentage, it is lower, despite having a higher caloric level than maintenance or cut. Not sure if that's clear, or makes perfect sense, but that's how I view it. If I was bulking with 5,000 calories, and 65% were carbs, I have no clue wtf I would need all of it for. Sounds like that bulk would be effective in adding bodyfat more than anything else.

Isaac Wilkins
07-08-2003, 11:13 AM
I agree, ElP. I base base bulking diets around protein, get adaquate carbs (200-300g or so, based on size (possibly more if the person is huge or more of an athlete), then fill the rest with fats.

ElPietro
07-08-2003, 11:17 AM
Yeah, I mean let's say you bulk with 5,000 calories, that would be 3,250 cals of carbs. Unless you are a rabbit mating 23 hours out of 24, I don't see why you need that many carbs.



Edit: Changed grams to cals which I mistakenly typed above. Would be over 800g of carbs per day though.

Manveet
07-08-2003, 11:19 AM
Originally posted by ElPietro
If your body only will keep a specific number of carbohydrates to replenish glycogen stores, then I don't see why you would increase carbs THAT much on a bulk. That's why I think the percentage of carbs may even go down. If you are taking in sufficient carbs to insure that energy levels are high, and glycogen levels at 100%, then why all the extra sugar? So when you increase calories your carbs are still going up, but probably not in the same ratio as fat and protein, as carbs are already at a sufficiently maxed level, so when you look at it as a percentage, it is lower, despite having a higher caloric level than maintenance or cut. Not sure if that's clear, or makes perfect sense, but that's how I view it. If I was bulking with 5,000 calories, and 65% were carbs, I have no clue wtf I would need all of it for. Sounds like that bulk would be effective in adding bodyfat more than anything else.

But what if you ate only say 200cal over maintenance, yet 65% was carbs. Would fat gain be any worse than eating a 40/40/30 at 200cal over maintenace as well??

Isaac Wilkins
07-08-2003, 11:19 AM
Originally posted by ElPietro
Yeah, I mean let's say you bulk with 5,000 calories, that would be 3,250g of carbs. Unless you are a rabbit mating 23 hours out of 24, I don't see why you need that many carbs.

Hell, on 5000 calories I'd usually only be running like 1600-1800 carb cals.


Well, unless I swung by Dunkin' Donuts for a large Vanilla Bean Coolata. :angel:

ElPietro
07-08-2003, 11:32 AM
Originally posted by Manveet


But what if you ate only say 200cal over maintenance, yet 65% was carbs. Would fat gain be any worse than eating a 40/40/30 at 200cal over maintenace as well??

How should I know, I know jack about dieting! :p


But I dunno, it's not just fat though, it's muscle gain as well. You won't grow muscle with carbs. Now how much protein and fat are required to grow muscle tissue optimally I don't know. But then I guess the big question is, what is the minimum amount of protein and fat needed to achieve optimal muscle tissue growth. And once you've reached that level, is it better to keep those two macros at that level, or will it hurt gains to go higher. So basically what can you use as "filler" calories, to get your total to a level where you are above maintenance. It just seems that 65% carbs is a tad high to me. Of course, I am not the best to ask these things, but thought I'd toss in my two cents.

Blood&Iron
07-08-2003, 11:36 AM
Originally posted by Borris
B&I: I haven't read that thread (I've been out of the Avant loop for a little while. :mad: ). I would hypothesize that the primary reason for protein as a bell curve is its thermogenic/non-efficiency properties. Once one hits the threshold of that needed for positive nitrogen retention/growth (I still feel it's higher than people give credit for) the extra protein is taking the place of more efficient growth nutrients (carbs and fats), taking more energy to metabolize, thus reducing caloric overload, thus limiting growth more than an equal number of carb calories would be on the intake.

*goes to look at Avant*
From what I recall of the study, there's actually a decrease in nitrogen retention as well.

Anyway, here's one of the threads:
http://www.theketogenicdiet.com/cgi-bin/cgiwrap/dpower16/htmlos.cgi/00292.15.287986681815083805

Isaac Wilkins
07-08-2003, 11:47 AM
Originally posted by Blood&amp;Iron

From what I recall of the study, there's actually a decrease in nitrogen retention as well.

Anyway, here's one of the threads:
http://www.theketogenicdiet.com/cgi-bin/cgiwrap/dpower16/htmlos.cgi/00292.15.287986681815083805

*is reading the thread* Very interesting, though I dislike the physical set up of the board.

*looks for Dr. Lemon's studies on protein use/synthesis in athletes/weight trainers*

ElPietro
07-08-2003, 11:49 AM
I am reading as well, but it seems on I think it's Lyle's second post, he mentions that he doesn't believe any of the test subjects were resistance training atheletes. I wonder how much this would change things, I would think considerably.

Isaac Wilkins
07-08-2003, 11:52 AM
Originally posted by ElPietro
I am reading as well, but it seems on I think it's Lyle's second post, he mentions that he doesn't believe any of the test subjects were resistance training atheletes. I wonder how much this would change things, I would think considerably.

Yep, that's why I'm planning to rescan Lemon's studies on athletes/weight trainers. His recommendations keep going up and up.

aka23
07-08-2003, 12:11 PM
Some other threads that are related to Haycock's statement about the greatest weight gain with 15% protein are listed below.

http://forum.avantlabs.com/index.php?act=ST&f=4&t=1165
http://www.hypertrophy-specific.com/cgi-bin/ib3/ikonboard.cgi?;act=ST;f=12;t=7

Personally I think that as the carb/protein ratio increases, there are some small hormonal and anabolic benifits. These may be considered significant or insigificant depending on various conditions. Such benefits would be negated with insufficient protein for muscle growth.. Lemon's studies (the ones that I have seen) suggest that 1g/lb is plenty for natural, amateur weightlifters. They actually suggest closer to 0.8g/lb.

http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=9841962&dopt=Abstract
http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=1400008&dopt=Abstract

ElPietro
07-08-2003, 12:13 PM
Posted by Lyle:

"Too few AA hamper growth, cross some threshold and you get optimal growth (or maintenance) but increases above that threshold have little further impact (if any)."

Posted by Blade:

The "more is better" approach prevails over experimenting with finding the optimal point on the bell curve or which factors that determine this.

Both of these are illustrations of how I feel towards things. You can either a) not get enough and suffer lost potential gains, b) try to find the exact magic number and fret over it and probably never get it perfect, causing frustratin, and again more than likely suffer lost potential gains, or c) make sure you are getting MORE than adequate amounts and ensure that you are getting optimal gains, and suffering no lost potential gains, due to insufficient AAs.

carolinagirl
07-08-2003, 12:41 PM
Yes. What he said. I agree completely.

ElPietro
07-08-2003, 01:11 PM
:withstupi :D

PowerManDL
07-08-2003, 02:32 PM
Well...just from my take on it, I'll still be getting 300g of carbs per day, which for me is plenty. Granted I tend to fiend for carbs when I train hard, but considering the sheer volume of food I'll be taking in, I don't think it'll be that bad.

The protein intake will fall between 1.5 and 2g per lb of body weight, which again isn't terribly crazy for somebody on a hard lifting schedule.

And finally, this is just an experiment....I *know* I can gain like crazy on carbs, if it comes down to it. But I want to see if this approach yields any better results. If anything, its a lot higher in EFA's than any I've done before, and due to the ratios it should promote a more stable insulin level throughout the day.

So we'll see. I'll try to start easing into it around mid-August; I can guarantee its gonna take a week or so to get back into the habit of eating that much on a regular basis.

PowerManDL
07-09-2003, 10:16 PM
Well, today was going to be a workout.

Unfortunately, I got tied up trying to put in a new hard drive. Normally this isn't a time consuming task. However, the ATA controller (or cable, actually) shorted out my existing disk, so I think I lost everything on it.

I managed to get windows loaded on to the new drive, and managed to get back online and connected to the network. Now its a slow process of Kazaa + DSL to restore all my lost software, and reverse-burning my CD's to hopefully get 90% of my music back.

Unfortunately, I lost all my favorites; the porn; a lot of training data I had; and some Word .docs that I keep a lot of personal writing in. So I'm keeping my fingers crossed that this thing isn't totally fragged and I can get some Norton-action going on with it.

Tomorrow's going to be a deadlift extravaganza. Just for anger-management reasons.

Coke
07-10-2003, 01:06 PM
I hope the situation is not too bad. I would hate to lose any info, data, etc..:)

good luck Pman. If all else fails, then the only hope is starting from scratch ;)

ElPietro
07-10-2003, 01:15 PM
Oh man, not the porn. Maybe we can all help you out. If each member sends you 100mb worth, we could once again fill your HD with boobies.

That will teach you not to ground yourself when making a simple component installation.

PowerManDL
07-10-2003, 02:37 PM
Well, the good news is the thing isn't totally fried....the data's still there, it just seems like a few files got corrupted in the OS so I couldn't boot from it, and XP won't recognize the FAT32 file system.

So that leaves some data recovery software, which had better be in Norton Utilities or some other software I can steal off Kazaa, cause I damn sure ain't paying for it.

Anyway, todays workout:

Did a rotator warmup consisting of Cuban rotations and some kind of internal rotation side raises. Helped out some I think.

Floor Press: 135x10, 185x3, 205x3

CG Lockouts: 205x3, 225x2 (2)
-These are returning to a point of focus now. I was never stronger than when I was working these consistently.

DL: Conventionals: 135x10, 225x6, 315x3, 405xHmmm
-405 went up fine, then I just kinda quit going. Not worried about it, since I was fatigued in the lower body anyway from the workload lately, and my conventional style has always sucked. Just wanted to see where I was.

Shrugs: 225x6, 315x6, 405x6, 495x5, 525x5
-Still using that quasi-isometric form on the heaviest sets. Also, I did a static hold w/ 525 right before the shrug set, which gave me a few ideas that I'll discuss below.

Incline Db Extensions: 30x10 (2), Tate Press 30x10

Reverse Curls: 60x10 (2)

Weighed in at 181, out at 183.

About the grip thing....Alex got wheels rolling in my head about grip strength with those endurance-style static holds they've been doing up there. Then somebody posted a thread about grip strength having a full-body impact. So today, I did that heavy-ass static hold with 525. Really not that much weight, but there was a definite "shock" to me both holding it and setting it down.

The thought came through my head.....if I want to pull that weight off the ground, I've got to be able to not just hold it, but hold it during a dynamic action. The grip really can be the make or break in a heavy deadlift. So I hit on an idea. Really, really short ROM rack pulls followed by 5-20 seconds of hold. Not necessarily a long hold, which I'll probably still use, but several heavier, shorter holds to add up to the same time frame.

I want to give them a shot and see what happens.