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 Post subject: Re: MoshxDeLaney's lifting log
PostPosted: Sat Apr 23, 2011 10:04 am 
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Manatee

Joined: Sun Mar 27, 2011 4:50 pm
Posts: 237
Location: Moorestown, NJ
I think everyone is severely lacking in the water department in comparison to me haha. I'm just a thirsty guy, always have been. I can drink water until my stomach is so full I feel like I'm going to vomit, and still feel thirsty. I actually think I have some sort Pf glandular issue, as I'm also a very slow eater because I have to chew so much. I should really get that checked out.

As far as the peanut butter goes, I do eat that sandwich an hour before I start lifting. I definitely had to get used to it though


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 Post subject: Re: MoshxDeLaney's lifting log
PostPosted: Mon Apr 25, 2011 4:44 pm 
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Manatee

Joined: Sun Mar 27, 2011 4:50 pm
Posts: 237
Location: Moorestown, NJ
4/25/2011
military press - 20kgx6, 20x5, 30x5, 40x5, 50x3, 60x3, 68x3, 77x4
pull up - BWx10, 7, 6, 5, 4
dip - BW+25x12, 10, 10, 10, 10
neck curl - 15kgx12, 12, 10

Did 3 supersets of 21 tire flips and 20 sledge hammer hits. It got really hot today, about 85, and I was definitely feeling it. I was pouring sweat. My hamstrings and hips were also really tight from my squat session on Friday and the multiple tire flipping sessions I did last week.

BW: 235
Notes: I typically do my pull ups from a straight bar on the top of the squat rack. Today I did them from an actual pull up bar, which I on the reverse side of the dip bar, shoved up against the wall. I pulled the apparatus out so I could use it. It's super wide and the handles on the end angle downward. It had been a long time since doing pull ups from a bar like this. I wasn't able to get as many reps, but I felt a much better stretch and contraction in my lats


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 Post subject: Re: MoshxDeLaney's lifting log
PostPosted: Tue Apr 26, 2011 2:29 pm 
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Gorilla

Joined: Thu Jan 28, 2010 3:57 pm
Posts: 527
Location: Des Moines, Iowa
I think it's amazing that we eat almost the same amount of calories yet you weigh about 100 pounds more than me. At least, your daily diet looks pretty close to what I take in.


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 Post subject: Re: MoshxDeLaney's lifting log
PostPosted: Tue Apr 26, 2011 5:14 pm 
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Manatee

Joined: Sun Mar 27, 2011 4:50 pm
Posts: 237
Location: Moorestown, NJ
That's crazy. Sometimes I wish I had a desk job so I could just eat non stop. I literally just don't have more time to eat during the day. I'm running around all day at work unloading palettes and things like that. I'm not sure how many calories I take in, I never count really, I just eat, but I think I probably take in more than you might think. I'll have to count someday and get back to you on that one.


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 Post subject: Re: MoshxDeLaney's lifting log
PostPosted: Tue Apr 26, 2011 5:19 pm 
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Manatee

Joined: Sun Mar 27, 2011 4:50 pm
Posts: 237
Location: Moorestown, NJ
4/26/2011
deadlift - 50kgx5, 70x3, 100x3, 120x1, 145x3, 165x3, 185x5
glute ham raise - BWx10, 8, 7, 6, 6
lunge - 65kgx10, 8, 8
hanging leg raise - BWx12, 12, 10, 9, 8

Got home from doing my deadlift work out a bit ago. I recently started adding in some sort of cardio after every one of my weight work outs. I did tire flips 3 days last week and yesterday and my PC was a little burnt out, and I really didn't feel like hill sprints at all, so I found a big tote bucket, filled it up with some spare mulch I have, and did a Hussafell stone type carry for a length of my driveway, part of which goes around a circle. The implement only weighed about 60 pounds (yes, I brought my scale outside and weighed it), but it was just wide enough so that I couldn't quite lock my fingers. I would estimate the distance at about 300 feet or so. I did this for five rounds. Not particularly taxing cardio wise, but it was pretty fun nonetheless.

BW: 236
Notes: my posterior chain is still completely fatigued from all the tire flipping I've been doing. I think I need to keep that to one or maybe two days per week, and definitely not the day before I deadlift. Still not using a belt at all and resting 90 seconds between accessory work sets.


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 Post subject: Re: MoshxDeLaney's lifting log
PostPosted: Tue Apr 26, 2011 5:46 pm 
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Manatee

Joined: Sun Mar 27, 2011 4:50 pm
Posts: 237
Location: Moorestown, NJ
So I got curious about my daily caloric intake and just took an inventory of a typical day's worth of food for me. My eating varies slightly from day to day, but it's fairly uniform. On an average day I'm taking in between 5,000 and 5,500 calories


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 Post subject: Re: MoshxDeLaney's lifting log
PostPosted: Wed Apr 27, 2011 2:35 am 
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Elephant
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Joined: Thu Apr 09, 2009 8:53 am
Posts: 1481
Location: Scotland
Nice work on the beltless deads man, much respect. That calorie intake sounds about right, I should be taking that in in a few years. I'm prob somewhere around 4500-5000kcal (only the upper limit on a good day). I take it mostly in smoothies, wouldn't have the time to chew that much or patience to sit down to that many solid meals. Every morning I get up make 4 protein shakers worth of smoothies while cooking my brown rice so everything's ready for the day.

Haha and I know what you mean about doing stuff before deadlift day. I don't do ANYTHING physical on deadlift eve!

Keep lifting heavy!

_________________
My training log brushteeth


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 Post subject: Re: MoshxDeLaney's lifting log
PostPosted: Wed Apr 27, 2011 3:58 am 
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Manatee

Joined: Sun Mar 27, 2011 4:50 pm
Posts: 237
Location: Moorestown, NJ
Yeah man, I spend a lot of time eating, but I just don't think I would get what I need out of that many protein shakes. I think whole foods are really the way to go for the most part. Also, with the brown rice I'll cool up a bunch at the beginning of the week and store it in containers for my lunches. It's easier than doing it everyday.
I wish I could refrain from physical stuff before workouts all together but unfortunately I bend down and pick heavy boxes up all day at work


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 Post subject: Re: MoshxDeLaney's lifting log
PostPosted: Wed Apr 27, 2011 3:30 pm 
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Gorilla

Joined: Thu Jan 28, 2010 3:57 pm
Posts: 527
Location: Des Moines, Iowa
MoshxDeLaney wrote:
So I got curious about my daily caloric intake and just took an inventory of a typical day's worth of food for me. My eating varies slightly from day to day, but it's fairly uniform. On an average day I'm taking in between 5,000 and 5,500 calories


Ok, that's definitely more than I thought you were taking in. Way more. I'm probably sitting around 2000-2500, but I'm not sure since I never count either. I just eat until I'm full.


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 Post subject: Re: MoshxDeLaney's lifting log
PostPosted: Thu Apr 28, 2011 6:10 pm 
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Manatee

Joined: Sun Mar 27, 2011 4:50 pm
Posts: 237
Location: Moorestown, NJ
4/28/2011
bench press - 45x6, 45x5, 95x5, 135x3, 165x3, 190x3, 215x3, 245x7
close grip press - 95x5, 135x5, 185x5, 205x4, 225x3, 250x4
incline press - 135x5, 155x5, 185x4, 230x1+1 forced
dumbbell row - 95x10, 10, 10, 9, 8 (per arm)

Did a few sets of random upper body movements in which I felt I might be weak.

BW: 234.5
Notes: Incline press felt really weak today, not really sure why. Maybe I was just fatigued. Hit PRs on my top sets of flat bench and close grip though, so I call it a success.


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 Post subject: Re: MoshxDeLaney's lifting log
PostPosted: Sat Apr 30, 2011 6:25 pm 
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Manatee

Joined: Sun Mar 27, 2011 4:50 pm
Posts: 237
Location: Moorestown, NJ
4/29/2011
squat - 20kgx6, 50x5, 70x3, 95x3, 115x3, 130x3, 145x4
good morning - 70kgx10, 10, 10, 8, 8
standing cable crunch - 130x10, 10, 10, 10, 10
superset with
wide grip pull up - 7, 7, 7, 6, 5
barbell curl - 45kgx6, 6, 5

BW: 235
Squats felt off. Not really sure exactly what the problem. I think maybe I wasn't staying tight enough and I wasn't putting my weight on the outsides of my feet enough. I was having a hard time concentrating in the gym. My mind has been wandering a lot recently. Everything else felt pretty good though. Dinner afterwards consisted of two chipotle burritos a bag of their tortilla chips and two Tofutti drumsticks. Livin large


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 Post subject: Re: MoshxDeLaney's lifting log
PostPosted: Mon May 02, 2011 10:21 am 
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Gorilla

Joined: Thu Jan 28, 2010 3:57 pm
Posts: 527
Location: Des Moines, Iowa
I think everyone has off days for squats. I sure do, even though they're my favorite.


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 Post subject: Re: MoshxDeLaney's lifting log
PostPosted: Tue May 03, 2011 8:03 pm 
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Manatee

Joined: Sun Mar 27, 2011 4:50 pm
Posts: 237
Location: Moorestown, NJ
Yeah, nothing to do but move forward and hope they're smoother next time.


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 Post subject: Re: MoshxDeLaney's lifting log
PostPosted: Tue May 03, 2011 8:22 pm 
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Manatee

Joined: Sun Mar 27, 2011 4:50 pm
Posts: 237
Location: Moorestown, NJ
5/2/2011
standing military press - 20kgx6, 20x6, 40x5, 45x3, 50x3, 64x5, 72x3, 80x3
wide grip pull up - BWx11, 8, 7, 6, 5
dip - BW+25x12, 12, 10, 10, 10
neck curl - 15kgx12, 12, 11

BW: 234.5
Really pumped on hitting 3 reps with 80 kilos. When I maxed out on my major lifts 3 weeks ago 80 was the heaviest single I could hit, and I knew I had more in me, it just didn't happen that day. Celebrated by doing hill sprints afterward. Let me begin by clarifying; I loathe running. That having been said, I don't hate sprinting quite as much as jogging, but it's still definitely on my shit list. I did 20 sprints up the hill, resting only as long as it took me to walk back down. After about 3 I was breathing pretty heavily. I know I've mentioned the hill before, but it was awhile ago and I don't feel like looking back to see what I said about it. I would estimate the length of the sprint at about 100-120 meters. The incline is probably about 15-20 degrees, quite steep when running up it.

5/3/2011
deadlift - 70kgx5, 100x3, 120x3, 155x5, 175x3, 195x4
glute ham raise - BWx10, 8, 6, 4, 4
lunge - 65kgx10, 10, 8
hanging leg raise - BWx12, 12, 10

BW: 235
I had my friend with me again today. I think teaching him to deadlift was actually more difficult than teaching to squat. Getting him to learn so many different steps in such a short amount of time was a bit overwhelming for both of us. He's definitely already much more flexible in his hamstrings than he was when I taught him to squat, though, which is promising. Anyway, I felt really good about the deadlifts. I'm doing all of my training completely belt free now, and I'm enjoying it. Quads were noticeably fatigued today from the hill sprints yesterday. We had to cut our workout a bit short because my friend had a prior engagement, so no cardio today, but I think it was a good day in the gym overall.


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 Post subject: Re: MoshxDeLaney's lifting log
PostPosted: Thu May 05, 2011 8:32 pm 
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Manatee

Joined: Sun Mar 27, 2011 4:50 pm
Posts: 237
Location: Moorestown, NJ
5/5/2011
bench press - 45x6, 45x6, 95x5, 135x3, 155x3, 185x3, 205x5, 230x3, 255x5
close grip press - 135x6, 185x5, 205x4, 225x3, 255x4
incline press - 95x5, 135x5, 185x4, 225x1+1 forced rep
dumbbell row - 4x10@95

BW: 235
Thought I could get 6 reps at 255 on bench but my form started slipping and as soon as that happened I knew I wouldn't get it. My incline bench still sucks. I did it with dumbbells so long, and it's just a totally different beast with a barbell. I should probably start putting it before close grip from now on.


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