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PostPosted: Sun Nov 27, 2005 6:04 pm 
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Gorilla

Joined: Wed Dec 31, 1969 7:00 pm
Posts: 897
Location: West Virginia
Saturday
Started fast. Not yet sure if I'll exercise during it. Conflicting info out there.


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PostPosted: Mon Nov 28, 2005 2:05 pm 
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Gorilla

Joined: Wed Dec 31, 1969 7:00 pm
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Location: West Virginia
Monday
I haven't eaten in two days and feel fine. Not very hungry, plenty of energy. Lifted hard today.
Left one arm pulldown with 165. Right w/ 60, not healed yet. Bench lockout w/405. One notch lower w/315 for 2. Barely benched 225 through full range though which is down 70 pounds from old max. Bench negatives on smith machine (not a good idea as no arc in ROM) and nautiluslike machine.

There was one guy who walked 576 miles during a 20 day fast, so maybe this is not the bad idea it seems to be. Although I'm aware that it goes against conventional ideas.


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PostPosted: Tue Nov 29, 2005 5:33 pm 
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Gorilla

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Location: West Virginia
Day 3 of fast.
I was rather wasted this moring. Legs were very wobbly. Was thinking it's a damm good thing I'm unemployed because I'd be giving a poor performance at a job today. But yesterday was the first time in my life I did negative presses so that probably played some role.


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PostPosted: Tue Nov 29, 2005 10:01 pm 
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Elephant
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I'm glad you're posting the details of the fast. I'll be reading to see how it goes

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PostPosted: Wed Nov 30, 2005 12:22 pm 
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Gorilla

Joined: Wed Dec 31, 1969 7:00 pm
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Location: West Virginia
Day 3 was tough. Supposedly this is a pretty bad day. I did have symptoms as mentioned here. http://www.notmilk.com/hs/casey.html

Also I had sharp pains in I think my right kidney. Supposedly as you start detoxing it puts more strain on kidneys, liver, etc. I have slightly deformed kidneys. http://www.falconblanco.com/health/fast ... e-existing so I went ahead and had about 100 calories of v-8 juice/apple juice last night. Pain in kidney? then stopped. Not sure but I guess I'll probably have a little fruit/vegetable juice to keep the edge off. Also I'm looking for something I can do even while holding a job. Juice fasting supposedly has same benefits but just to a lesser degree.

Day 4
Had some pineapple juice and iceberg lettuce with olive oil in the morning
Some relatively easy lifting, except did left one arm chins w/ help from right arm "tri pushdowns" off kitchen ladder/stool thing.

Day 5
Back to just water

Day 6
BW 206


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PostPosted: Sun Dec 04, 2005 11:23 pm 
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Gorilla

Joined: Wed Dec 31, 1969 7:00 pm
Posts: 897
Location: West Virginia
Day 7
bw 205.5
Yesterday had headache which never happens to me. Today felt good except get very dizzy if get out of bed too soon and can't stop fantasizing about food.

Day 9 Tuesday
Convinced myself that 7 days was fine for a first time. Trying to start getting a lot more fat in my diet as not doing so has resulted in health problems, haha. So made sure to get new flax oil, pb and hummus.
bench 132x15
chinsx10
mil press 62x14,13
curls 62x12,9
#1 grip lx5, rx8
BW 211.5

eta: off to see doctor today (dec 6) because the pain has gotten so bad I can barely stand. With two hydrocodeines it is barely tolerable. I would have had health insurance starting Jan 1 but I couldn't make it. ten weeks of chronic and increasing pain. Now it will be a preexisting condition and if I need surgery I will be financially ruined.

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PostPosted: Sat Dec 10, 2005 10:32 pm 
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Gorilla

Joined: Wed Dec 31, 1969 7:00 pm
Posts: 897
Location: West Virginia
Thursday
bench 202x3
mil press 112x5

Friday
one leg barbell squat off bench 82x3

Saturday
Chins one arm + 2 fingersx1, +1 middle fingerx1, +1 pinkie x 1/2l, 1/3r. Then various finger chins. Did a two finger chin with each middle finger (pr). Couldn't close #2 gripper afterwards.

BW only 212. Haven't gained it back like I supposedly would. Very, very weak on bench with the weight loss. Year ago benched 295 at 231bw.

Sunday
Bench 172x10
mil press 92x8 or 9
over tri ext 30x8r,9l

Monday
one leg bench squats 62x11 each leg
BW 213

Tuesday
one arm chin+middle finger x 3 each side, easy
one arm + ring x1, + index finger x 1, xpinkie x1/3l, 1/4xr
#1 gripperx1, #2 half an inch (embarrassing seeing as I've closed it before with little practice, maybe finger chins leave me weak)
Then did two negatives each with no rest but came down too fast as had nothing left.
Then with nothing left did 4 chins/minute for 32 in 8 minutes at which point I was very close to failure.
BW 215
One arm chin video: http://www.crossfit.com/cf-video/onearmpull.mpg

.... http://www.4mcd.usmc.mil/AOP/OSOHyattsv ... rogram.htm
W1 D1 Pullups+25-7,5,3,2.8,2.8
D2 Bench 172-1,2,3,4,5,4,3. Pullups+25-1,2,3,4,3,2
D3 Bench 172-9 sets of 3.

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PostPosted: Sat Dec 17, 2005 1:30 pm 
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Gorilla

Joined: Wed Dec 31, 1969 7:00 pm
Posts: 897
Location: West Virginia
“Strength guru”, Charles Poliquin, wrote an article based on pseudo TCM where he divided strength trainees into 5 types. The one type was called “metals”. Metals, he said, are guys who like HIT, Mentzer, single set to failure training. They have very bad genetics and probably shouldn’t even waste their time with lifting. I’m one of those “metals” but despite so being I have managed to gain a decent amount of strength.

I have strength trained for the last 15 years and with the exception of the first few months back when I was 17, multiple sets of any exercise in a workout have resulted in no gains at all. Whether I was working out a muscle group once a week or once a day, many sets to failure or all sets far short of failure, never have I made any gains at all. And I’ve spent probably half of those 15 years doing multiple set workouts. That’s 7+ years of futility with every multiple set type workout under the sun.

I have also tried just doing one set to failure every 4 days, sort of like HIT or Mentzer “Heavy Duty” training. On such a workout I was able to eat a ton of food and have some of it turn into muscle. But my weight gain was very close to proportional to my strength gain when working out this way. So when starting out I could bench 190lb at a bodyweight of 180 and 8 months later I could bench 240-260 (give or take protein stuffing) at a bodyweight of 225. My ability on a bodyweight exercise like pull ups or push ups did not improve at all.

There was one thing I did that worked better. That was to just do a single set everyday, but vary the intensity. What I would do was use a light weight and go to maybe 80% intensity for 3 days (usually 15 reps when I had maybe 20) and then go a little heavier and go to failure (100% intensity for 6 reps) on the fourth day. Then I would just continuously repeat this 4 day cycle. I got my bench up to around 275- 300 at a bodyweight of 225 this way. Typical lifts were benching 170x15 and 245x7. (Give or take protein stuffing and creatine.) Primarily from doing triceps pullovers in this manner I was able to improve my chinups to 20+ as opposed to my usual 10 to 15.

But that was it. My poor “metal” genes refused to let me get any stronger. And for years I experimented with multiple set workouts and at best just maintained but usually didn’t even maintain.

I’ve decided to do a new workout somewhat similar to the one above that I had some success with based on reading the following.

http://www.cbass.com/ANDERSON.HTM
http://www.cbass.com/Synaptic.htm
http://forums.steroid.com/archive/index ... 63130.html
When I was in my teens and early 20s - chin ups and push ups used to be my fav and for most time the only workouts. - sets of 50 reps weren't uncommon.

Back then I didn't know about overtraining......

This is what I used to do.
I'd do 10 sets to failure throughout the day every other day and 10 half sets on the days "off"
For example.
if your max set (failure) is 10 - you do 10 sets, but not in 1 workout - evenly throughout the day.
The next day you do the same 10 set but with 5 reps.

Keep the numbers steady for 2 or 3 weeks (don't increase the # reps even if you can - let your system adapt) - then take a few days off and try again ---- you'll notice your max will go to 18 or 20..... then to 24 or 26..... etc (the increase diminishes, but still the # of reps goes up)

I'd have a printout on the wall next to the bar, where I'd mark every set (to keep count)

When I was going for the # - that was the best routine.



My new workout is:
Day 1 - 70 to 100% intensity in 3 to 10 sets spread at least 45 minutes apart throughout the day.

Day 2 - 40 to 50% intensity in 3 to 10 sets spread at least 45 minutes apart throughout the day.

Day 3 - repeat day 1, etc.

I'm starting with pull ups, flyes and the trainer CoC. Will switch flyes to bench eventually but I slightly hurt my left tri with Armstrong's program. Starting off with only 8 to 10 pullups because Armstrong's program severely weakened me.

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PostPosted: Sun Dec 18, 2005 2:55 am 
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Gorilla

Joined: Wed Dec 31, 1969 7:00 pm
Posts: 897
Location: West Virginia
Whoops.

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PostPosted: Sun Dec 18, 2005 11:39 am 
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Elephant
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Location: florida
Do you have a link to the Poliquin articles on the 5 types of strength trainers?

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PostPosted: Sun Dec 18, 2005 3:24 pm 
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Gorilla

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Location: West Virginia
http://www.t-nation.com/readTopic.do?id=584534&pageNo=0

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PostPosted: Wed Dec 21, 2005 7:02 pm 
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Elephant
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Location: florida
I read the article, although I'm not sure how I would be classified. I definitely seem to do best on high reps/volume. I wouldn't figure you as a metal since you seem to be able to lift pretty heavy weights

Is your avatar a pic of a guy doing a one armed pullup?

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PostPosted: Wed Dec 21, 2005 9:08 pm 
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Gorilla

Joined: Wed Dec 31, 1969 7:00 pm
Posts: 897
Location: West Virginia
I think "metals" can have some strength, they just don't get much out of conventional training styles. I've made all my gains doing one set per exercise training. With multiple sets all I've ever done was improve my ability to recuperate inbetween sets while usually losing some of my max strength. BTW, this spring I did basically what you are doing with pullups getting up to over 200 on some days. Didn't improve my max at all, as usual.

The avatar is a pic of John Gill doing a one arm pullup with 20 pounds in his left hand. http://www128.pair.com/r3d4k7/HomePage1.html

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PostPosted: Thu Dec 22, 2005 2:22 pm 
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Gorilla

Joined: Wed Dec 31, 1969 7:00 pm
Posts: 897
Location: West Virginia
My GTG variation is coming along very fast so far. Made slight adjustment to it though. Going close to failure repeatedly with reps above 10 is very very tough. Instead I will try to keep the heavy day reps from 6 to 10 and the light day maybe 5 or 4 reps less. This morning knocked out 10 chins with 20 lbs added without much strain. Upped it to bw+30x8. Same improvement on military presses/benches.

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PostPosted: Sun Dec 25, 2005 11:36 pm 
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Gorilla

Joined: Wed Dec 31, 1969 7:00 pm
Posts: 897
Location: West Virginia
Sunday
Damm it gets old quick doing the same thing everyday! Maybe that's just not going to happen. Would like to maybe work on some of these though:
http://beastskills.com/tutorials.htm

Also despite past injuries I'm going to try squats again, stopping when/if problems arise. This time will do easier workout than I've ever done, based on this: http://www.marunde-muscle.com/sarge98repsquat.html

Today suatted 112x20

Also last two days did some one arm pushups, they were a little easier today. Got 7 or so in three sets on left and 2 plus, negatives/partials on right.

Set two pr's today. Did one arm assisted chin with a ring finger assist and then with a index finger assist. Also knocked out couple sets of 3 with middle finger assist.

Monday
More pr's
Did one arm pullup with middle finger assist, then index finger assist. Then did one arm chinup with pinkie finger assist on my right arm and got 3/4ths of the way up on left arm. That's very interesting in that I had hurt my right arm and completely rested it for a week or two while I still lifted on the left. At first the right was a little weaker as a result, now two weeks later its a little stronger. Maybe it doesn't mean anything, I'm not sure. Maybe it's related to being stronger on the left on one arm pushups. I've always been a little unbalanced. Tricep on one side a couple reps stronger. Bicep a couple reps stronger on other side. But then I was able just now to lift a 30 pound dumbbell with my left pinkie but not with my right, so whatever.

My weight from fasting is still down at 215ish. Ten pounds lower with about the same bodyfat%. I think because I did no exercise for my legs while fasting and they got pretty thin.

Tuesday
So I don't expect to continously set chin pr's. I think instead I'll rest them for a couple weeks then hopefully eventually come back stronger. Today did pullovers (63x10) and rows 140x5ish with grip giving out. On rows noticed my left bicep was hurting. Apparently it didn't quite heal from that damm Armstrong program. That is most likely why I missed the left OAC w/ pinkie assist. So I'll try to totally rest my biceps.

Wednesday
One arm pushups off knees with 20lb pack. 12 reps on right, 15 reps on left

LOL. I just can't help myself. Read that beastskills page and he was talking about just taking a day off inbetween heavy workouts. It seems that maybe I should not follow any strict plan and instead do what I feel up to doing. So I messed around with right arm chins. Threw rope over chin bar holding weights. 40lbs assist was easy, 30lbs got it, 20lbs didn't quite finish it. Then did a few negatives. If I stop my body from swinging by putting my foot against the door I can hold still in the middle and almost at the top. Then one arm presses including a couple negatives at 70lbs.

Thursday
I really should rest. Today messed around some more with trying front levers, handstand pushups, maltese/planche thing. Also did one arm dead hangs with a 30# dumbell added for about 5 seconds each. And a single one arm assisted pullup with middle finger on each side. This is surely too much. Got to rest.

And this looked good:
http://www.powerathletesmag.com/pages/monkeymaker.htm

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