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Thread: Xtian's Journal - Time to move stuff

  1. #26
    1 gimpy leg xtian's Avatar
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    Quote Originally Posted by Tom Mutaffis View Post
    ON Oats & Whey - You can continue to use this for breakfast. Are you using one or two scoops? Being that you are looking to gain mass I would mix the shake with skim milk and eat a banana along with your shake. This should provide you with a good balanced breakfast.
    I'm currently using one scoop, but I think two scoops would probably be more beneficial. I will look to implement using the oats & whey with skim milk for the next couple of days(should help me hit my macros)


    Quote Originally Posted by Tom Mutaffis View Post
    Let me know if you want to go through some of your dietary choices, and always make sure that you are getting some lean protein before bed (shake / tuna / cottage cheese / etc.).
    I'm currently eating a small 5 oz can of tuna before bed.

    Should I look to eat a really large breakfast if there will be a 4-6 hour window where I won't be able to eat. I just accepted a hospital job in the operating room, and was given the heads up that I may be working past my lunch break. Looks like I may have to cram my macros in between 5pm - midnight lol
    Last edited by xtian; 02-23-2010 at 12:06 PM.
    5'10" 196lbs as of 6/10/11
    Best lifts B 365/ S 425/ DL 545/ OHP 200
    Goals: B 385+ S 450+ DL 600+ OHP 225+
    Progression Pics->http://www.wannabebig.com/forums/sho...d.php?t=122375
    Journal with vids/pics http://www.wannabebig.com/forums/sho...07#post2364507

  2. #27
    Strongman Tom Mutaffis's Avatar
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    Quote Originally Posted by xtian View Post
    I'm currently using one scoop, but I think two scoops would probably be more beneficial. I will look to implement using the oats & whey with skim milk for the next couple of days(should help me hit my macros)

    I'm currently eating a small 5 oz can of tuna before bed.

    Should I look to eat a really large breakfast if there will be a 4-6 hour window where I won't be able to eat. I just accepted a hospital job in the operating room, and was given the heads up that I may be working past my lunch break. Looks like I may have to cram my macros in between 5pm - midnight lol
    Congratulations on the new job; that sounds pretty exciting.

    In terms of meeting your goals I would say that having a nice big breakfast is a great way to set up the entire day. Even if you will be unable to eat for 8-9 hours out of the day you should still be able to achieve most of your objectives. In terms of the Oats & Whey I would ease into things. Start off with half milk / half water, and maybe increase by 1/2 scoop then bump up to two scoops. This way you will not have any surprises (upset stomach).

    The tuna before bed is a good protocol; I used to do the exact same thing with a regular size can every night right before bed.

    Let me know if you need help with your diet in terms of meeting your macros and caloric goal; we can always come up with something to work around your schedule.
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 218 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  3. #28
    1 gimpy leg xtian's Avatar
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    Got the official first session in!

    Program 2 -set A
    Pull Ups BW + 60x6x2x2x2
    One arm DB rows 140x6x2x2x2!!! -gym DB's only go up to 140
    BB Bench Press 295x6x2x2x2
    Seated Military Press 175x6x2x2x2
    Weighted Dips 110x6x2x2x2!!! - First time using the dip belt! I smashed my PR, which was a 70lb Dumbbell in between my thighs!

    threw in some face pulls 3x10

    Energy- 9/10
    Focus -10/10
    Strength - 9/10
    Overall Rating - 9/10
    Fun - 10/10!!!!!!!!!!!!!!!!!!!!!!
    5'10" 196lbs as of 6/10/11
    Best lifts B 365/ S 425/ DL 545/ OHP 200
    Goals: B 385+ S 450+ DL 600+ OHP 225+
    Progression Pics->http://www.wannabebig.com/forums/sho...d.php?t=122375
    Journal with vids/pics http://www.wannabebig.com/forums/sho...07#post2364507

  4. #29
    1 gimpy leg xtian's Avatar
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    Went a bit overboard lol Cals: 4057 325/144/353 (Carb/fat/Protein)
    5'10" 196lbs as of 6/10/11
    Best lifts B 365/ S 425/ DL 545/ OHP 200
    Goals: B 385+ S 450+ DL 600+ OHP 225+
    Progression Pics->http://www.wannabebig.com/forums/sho...d.php?t=122375
    Journal with vids/pics http://www.wannabebig.com/forums/sho...07#post2364507

  5. #30
    Strongman Tom Mutaffis's Avatar
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    Great training session! Looks like you also did pretty well in the kitchen...
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 218 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  6. #31
    1 gimpy leg xtian's Avatar
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    Quote Originally Posted by Tom Mutaffis View Post
    Great training session! Looks like you also did pretty well in the kitchen...
    Thanks Tom!


    Session B

    Back squats 315x6x2x2x2
    SLDL 315x6x2x2x2
    Standing calf machine 310x6x2x2x2
    BB Bicep curl 115x6x2x2x2
    Weighted decline crunches 45x6x2x2x2 - Had to rush through this, could've done more weight.

    Didn't sleep well.
    Energy- 7/10
    Focus -8/10
    Strength - 7/10
    Overall Rating - 7.5/10


    Hey Tom, what are your thoughts on throwing in a few accessory leg movements? I feel like I'm not getting enough explosion out of the hole while squatting.
    5'10" 196lbs as of 6/10/11
    Best lifts B 365/ S 425/ DL 545/ OHP 200
    Goals: B 385+ S 450+ DL 600+ OHP 225+
    Progression Pics->http://www.wannabebig.com/forums/sho...d.php?t=122375
    Journal with vids/pics http://www.wannabebig.com/forums/sho...07#post2364507

  7. #32
    1 gimpy leg xtian's Avatar
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    Bench Press 295x6x2x2x2
    Seated military press 175x6x2x2x2
    Weighted Pull ups 70x6x2x2x2
    Bent over BB row 195x6x2x2x2
    Close grip BP 265x6x2x2x2

    Energy- 6/10
    Focus -6/10
    Strength - 5/10
    Overall Rating - 5.5/10

    Developed some bad elbow tendinitis, it was really tough grabbing, pushing and pulling the bar .
    5'10" 196lbs as of 6/10/11
    Best lifts B 365/ S 425/ DL 545/ OHP 200
    Goals: B 385+ S 450+ DL 600+ OHP 225+
    Progression Pics->http://www.wannabebig.com/forums/sho...d.php?t=122375
    Journal with vids/pics http://www.wannabebig.com/forums/sho...07#post2364507

  8. #33
    Newd poster SquareHead's Avatar
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    Dude, elbow pain sucks! Been there; lift smart and take good care of it.
    Old Journal


    " I'd give up a pinky or a toe or something I don't need those"
    -PwrMajt:

    "Remember, as long as you don't kick them in the head or use a weapon, it's only a misdemeanor." -JustinASU

    I nominate this thread for the Tim Nissen Award! -El P

  9. #34
    Strongman Tom Mutaffis's Avatar
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    Quote Originally Posted by xtian View Post
    Bench Press 295x6x2x2x2
    Seated military press 175x6x2x2x2
    Weighted Pull ups 70x6x2x2x2
    Bent over BB row 195x6x2x2x2
    Close grip BP 265x6x2x2x2

    Energy- 6/10
    Focus -6/10
    Strength - 5/10
    Overall Rating - 5.5/10

    Developed some bad elbow tendinitis, it was really tough grabbing, pushing and pulling the bar .
    What are you doing right now in terms of warmup? I have found that some light biceps/triceps movements will help with elbow tendonitis along with other rehab such as ice, rest, and neoprene sleeves. Some light band work on off days can be helpful as well.

    You still put in some good work in the gym all things considered and if we have to modify the program to accomodate your tendonitis we can do that. It is something that I have battled with in the past.

    Let me know if there is anything that I can help you with and make sure to ice your arm this weekend.
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 218 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  10. #35
    1 gimpy leg xtian's Avatar
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    Quote Originally Posted by Tom Mutaffis View Post
    What are you doing right now in terms of warmup? I have found that some light biceps/triceps movements will help with elbow tendonitis along with other rehab such as ice, rest, and neoprene sleeves. Some light band work on off days can be helpful as well.
    For upper body I do shoulder/arm circles, body weight dips, body weight push ups and light shoulder presses. I know I need work in this area. I'll try to incorporate the recommended warm ups that are given along with the routine.



    6am 1 serving honey bunches of oats
    1 cup whole milk
    8am 2 scoops of oats and whey
    1 medium sized Banana
    830am 3 scoops jack3d

    Here is how my morning session went.

    Back squats 335x6x2x2x2
    deadlifts 385x6x2x2x2
    Onehand cable curls 80x6x2x2x2
    seated calf rasies 200x6x2x2x2
    seated abd crunches 200x6x2x2x2
    5'10" 196lbs as of 6/10/11
    Best lifts B 365/ S 425/ DL 545/ OHP 200
    Goals: B 385+ S 450+ DL 600+ OHP 225+
    Progression Pics->http://www.wannabebig.com/forums/sho...d.php?t=122375
    Journal with vids/pics http://www.wannabebig.com/forums/sho...07#post2364507

  11. #36
    1 gimpy leg xtian's Avatar
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    339/125/326 (P/F/C)

    Weight 215lbs
    5'10" 196lbs as of 6/10/11
    Best lifts B 365/ S 425/ DL 545/ OHP 200
    Goals: B 385+ S 450+ DL 600+ OHP 225+
    Progression Pics->http://www.wannabebig.com/forums/sho...d.php?t=122375
    Journal with vids/pics http://www.wannabebig.com/forums/sho...07#post2364507

  12. #37
    Strongman Tom Mutaffis's Avatar
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    Nice job on the diet and lower body training.

    How is your elbow feeling?
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 218 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  13. #38
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    Hi Xtian, a few thoughts on your elbows. firstly, are you using elbow sleeves? Tommy Konos are good and can be worn the whole workout to keep the elbows nicely warm and lubricated, as opposed to some more restrictive ones.

    Get a good liniment, Equi-Block-DT , which yes, is for horses but works a charm - get it in livestock stores for $15-20 or Elite FTS.

    Ditch the dips in the warm-up and look at Nick Tumminello's whole upper body article - http://www.wannabebig.com/training/i...-body-warm-up/


    Start thinking about more elbow friendly exercises i.e. swap out close grip bench for close grip from pins or boards.

    Also have a read of this old eric Cressey article, covers a couple of the points above and more -

    http://mikedemeter.com/articles/Migh...ts-Cressey.pdf

  14. #39
    1 gimpy leg xtian's Avatar
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    Quote Originally Posted by Tom Mutaffis View Post
    Nice job on the diet and lower body training.

    How is your elbow feeling?
    Quote Originally Posted by Daniel Roberts View Post
    Hi Xtian, a few thoughts on your elbows. firstly, are you using elbow sleeves? Tommy Konos are good and can be worn the whole workout to keep the elbows nicely warm and lubricated, as opposed to some more restrictive ones.

    Get a good liniment, Equi-Block-DT , which yes, is for horses but works a charm - get it in livestock stores for $15-20 or Elite FTS.

    Ditch the dips in the warm-up and look at Nick Tumminello's whole upper body article - http://www.wannabebig.com/training/i...-body-warm-up/


    Start thinking about more elbow friendly exercises i.e. swap out close grip bench for close grip from pins or boards.

    Also have a read of this old eric Cressey article, covers a couple of the points above and more -

    http://mikedemeter.com/articles/Migh...ts-Cressey.pdf
    I'm still having pain and some stiffness in the mornings. I'm currently using a McDavid elastic brace, which provides some comfort while doing general activity.

    Thanks for the insight Daniel, I will definitely look into what you have suggested. I got some Glucosamine and other supplements that are supposedly for ligament and joint support, I'll give em a try.
    5'10" 196lbs as of 6/10/11
    Best lifts B 365/ S 425/ DL 545/ OHP 200
    Goals: B 385+ S 450+ DL 600+ OHP 225+
    Progression Pics->http://www.wannabebig.com/forums/sho...d.php?t=122375
    Journal with vids/pics http://www.wannabebig.com/forums/sho...07#post2364507

  15. #40
    Strongman Tom Mutaffis's Avatar
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    Quote Originally Posted by xtian View Post
    I'm still having pain and some stiffness in the mornings. I'm currently using a McDavid elastic brace, which provides some comfort while doing general activity.

    Thanks for the insight Daniel, I will definitely look into what you have suggested. I got some Glucosamine and other supplements that are supposedly for ligament and joint support, I'll give em a try.
    Adding in some extra fish oil can also work well for joint support.

    I would continue with ice and light band work in the meantime and hopefully you can find movements for your upper body training that do not put too much pressure on your elbow.
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 218 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  16. #41
    1 gimpy leg xtian's Avatar
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    barbell bench press 295x6 305x2x2x2
    dumb bell seated shoulder press 90x6x2x2x2
    barbell bent over row 205x6x2x2x2(palms facing forward)
    pull ups BW+45x6x2x2x2x

    I avoided direct tricep work due to my lingering elbow tendinitis.

    328/115/315
    Last edited by xtian; 03-03-2010 at 08:45 PM.
    5'10" 196lbs as of 6/10/11
    Best lifts B 365/ S 425/ DL 545/ OHP 200
    Goals: B 385+ S 450+ DL 600+ OHP 225+
    Progression Pics->http://www.wannabebig.com/forums/sho...d.php?t=122375
    Journal with vids/pics http://www.wannabebig.com/forums/sho...07#post2364507

  17. #42
    Strongman Tom Mutaffis's Avatar
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    Quote Originally Posted by xtian View Post
    barbell bench press 295x6 305x2x2x2
    dumb bell seated shoulder press 90x6x2x2x2
    barbell bent over row 205x6x2x2x2(palms facing forward)
    pull ups BW+45x6x2x2x2x

    I avoided direct tricep work due to my lingering elbow tendinitis.

    328/115/315
    Nice work.

    I would continue to ice and do some light pumping movements (light/high rep pushdowns, etc.) to help rehab your elbow.
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 218 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  18. #43
    1 gimpy leg xtian's Avatar
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    Quote Originally Posted by Tom Mutaffis View Post
    Nice work.

    I would continue to ice and do some light pumping movements (light/high rep pushdowns, etc.) to help rehab your elbow.
    Back squats 335x6x2x2x2
    SLDL 335x6x2x2x2
    standing calf rasies 310x6x2x2x2
    decline crunches 45x6x2x2x2 -I know I could do more weight here, I just need a better way to hold on to the weight.
    db curls 50x6x2x2x2

    threw in some Light tri's as suggested;
    Pushdowns w/ rope worked up to 75x3x14
    Last edited by xtian; 03-04-2010 at 09:13 PM.
    5'10" 196lbs as of 6/10/11
    Best lifts B 365/ S 425/ DL 545/ OHP 200
    Goals: B 385+ S 450+ DL 600+ OHP 225+
    Progression Pics->http://www.wannabebig.com/forums/sho...d.php?t=122375
    Journal with vids/pics http://www.wannabebig.com/forums/sho...07#post2364507

  19. #44
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    Have you got any access to bands for the pressdowns? Might be an idea, they seem to be smoother and easier on the elbow, the tension builds at the right spot.

  20. #45
    Strongman Tom Mutaffis's Avatar
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    Quote Originally Posted by xtian View Post
    Back squats 335x6x2x2x2
    SLDL 335x6x2x2x2
    standing calf rasies 310x6x2x2x2
    decline crunches 45x6x2x2x2 -I know I could do more weight here, I just need a better way to hold on to the weight.
    db curls 50x6x2x2x2

    threw in some Light tri's as suggested;
    Pushdowns w/ rope worked up to 75x3x14
    Nice job on the squats and SLDL.

    For the pushdowns 75 lbs is way too heavy and I would recommend doing a lot more reps. For 'light' I mean 35-50 lbs for sets of 50+ reps. As Daniel suggested, band pushdowns work well for this if you have access to them.
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 218 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  21. #46
    1 gimpy leg xtian's Avatar
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    Got it.

    Unfortunately, I don't have access to bands.

    Can anyone recommend any weighted ab excercises?
    5'10" 196lbs as of 6/10/11
    Best lifts B 365/ S 425/ DL 545/ OHP 200
    Goals: B 385+ S 450+ DL 600+ OHP 225+
    Progression Pics->http://www.wannabebig.com/forums/sho...d.php?t=122375
    Journal with vids/pics http://www.wannabebig.com/forums/sho...07#post2364507

  22. #47
    1 gimpy leg xtian's Avatar
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    My elbow felt pretty good today.

    DB bench press 125x6x2x2x2
    BB military press 165x6x2x2x2
    Wide grip lat pulldown 240x6x2x2x2
    DB one hand row 140x6x2x2x2
    Seated overhead extensions 110x6x2x2x2
    5'10" 196lbs as of 6/10/11
    Best lifts B 365/ S 425/ DL 545/ OHP 200
    Goals: B 385+ S 450+ DL 600+ OHP 225+
    Progression Pics->http://www.wannabebig.com/forums/sho...d.php?t=122375
    Journal with vids/pics http://www.wannabebig.com/forums/sho...07#post2364507

  23. #48
    1 gimpy leg xtian's Avatar
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    Morning weight: 215lbs

    Dead lift 405x6x2x2x2
    Front squat 225x6x2x2x2
    Seated calf raise 195x6x2x2x2
    Barbell curl 115x6x2x2x2
    Cable crunches 110x6x2x2x2
    5'10" 196lbs as of 6/10/11
    Best lifts B 365/ S 425/ DL 545/ OHP 200
    Goals: B 385+ S 450+ DL 600+ OHP 225+
    Progression Pics->http://www.wannabebig.com/forums/sho...d.php?t=122375
    Journal with vids/pics http://www.wannabebig.com/forums/sho...07#post2364507

  24. #49
    1 gimpy leg xtian's Avatar
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    340/110/370
    5'10" 196lbs as of 6/10/11
    Best lifts B 365/ S 425/ DL 545/ OHP 200
    Goals: B 385+ S 450+ DL 600+ OHP 225+
    Progression Pics->http://www.wannabebig.com/forums/sho...d.php?t=122375
    Journal with vids/pics http://www.wannabebig.com/forums/sho...07#post2364507

  25. #50
    Soon to be lean... Joe Black's Avatar
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    Hey xitan,

    Great job in keeping the journal updated and some good lifts!

    How is the diet going? What numbers are you aiming to hit and also what are your goals with your weight? Are you moving in the right direction?
    http://www.wannabebig.com/logo/alnlogo_black.gif

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