Vegan Bodybuilding & Fitness

Healthy Food Defines You
It is currently Tue Sep 23, 2014 9:44 am

All times are UTC - 5 hours




Post new topic Reply to topic  [ 428 posts ]  Go to page Previous  1 ... 12, 13, 14, 15, 16, 17, 18 ... 29  Next
Author Message
 Post subject: Re: Project Heavygan: Eat Plates To Move Plates
PostPosted: Thu Feb 09, 2012 11:25 am 
Offline
Gorilla
User avatar

Joined: Sat Oct 08, 2011 11:10 am
Posts: 501
Location: Cleveland, OH
02.08.12
Rest Day

Spent the morning Episodes V and VI of QvC; spent the evening working on my program. Here are the results of the first half.


The episode in which I state some controversial opinions.


The episode in which I slam four days worth of videos into 6 minutes of YouTube.

_________________
"When in doubt, squat and run hills." - Jim Wendler

IRON MNTN // LOG


Top
 Profile  
 
 Post subject: Re: Project Heavygan: Eat Plates To Move Plates
PostPosted: Thu Feb 09, 2012 1:17 pm 
Offline
Gorilla

Joined: Tue May 10, 2011 10:07 pm
Posts: 607
Location: West Florida, USA
Did you get my PM?


Top
 Profile  
 
 Post subject: Re: Project Heavygan: Eat Plates To Move Plates
PostPosted: Thu Feb 09, 2012 6:07 pm 
Offline
Gorilla
User avatar

Joined: Sat Oct 08, 2011 11:10 am
Posts: 501
Location: Cleveland, OH
MattSxvx wrote:
Did you get my PM?


Just responded. Thought I did last night but my internet is pretty dodgy.

_________________
"When in doubt, squat and run hills." - Jim Wendler

IRON MNTN // LOG


Top
 Profile  
 
 Post subject: Re: Project Heavygan: Eat Plates To Move Plates
PostPosted: Thu Feb 09, 2012 6:59 pm 
Offline
Gorilla
User avatar

Joined: Sat Oct 08, 2011 11:10 am
Posts: 501
Location: Cleveland, OH
02.09.12
Outwork/QvC: Day VIII
Lower-body hypertrophy day


No joke, nutrition yesterday was an absolute disaster, explaining why, after crushing deadlifts today, I was ravenously hungry and on the verge of crashing pretty hard once I got home from the gym. Luckily, my girlfriend is a pretty decent human being and came home from school and immediately made us an epic pan of spicy black beans, TVP, tomatoes, peppers, and onions for lunch.
Once refueled, I packed my bag and took off to Phoenix where I am currently seated, working on about five different things while slugging back the first of what will probably be a couple cups of good coffee. In it for the medium-length haul this evening so I want to keep this entry pretty brief as I’m this close to finishing up my 8-week recap of PHAT and that’s a bit more important than talking about listening to early 2000s hardcore in the gym today.
I will say, though, that after such a heavy dead day, I cut out some of my assistance work so my session didn’t take forever (no front squats, seated calf raises or glute kickbacks and less sets on calf presses and extensions) but, to be honest, I worked harder today than most hypertrophy days solely because I could put everything I wanted into deads. Fucking loved it.
I also weighed in at a new “high” today but I think it has to do with the fact that I had a couple of beers last night and, subsequently, ending up drinking almost a gallon of water (no joke) before I finished my first set of deads.*

Pre-OW
Energy: Steady.
Motivation: Heavy dead day.
Mentality: I will PR deads. I will PR deads. I will PR deads.

Outwork
Leg extension warm-ups
10x40
10x50

Barbell squats (speedwork; 70% of max)
6x3x120
Notes: Ass to ankles again. These felt light as hell today.

Barbell deadlifts

5x135
5x155
5x165
5x175
5x180
1x185
Notes: I don’t like oners. I really don’t. But I knew I had the 185 in me after the set of 180 went up perfectly. I actually got two reps at 185 but the second rep had awful form so I’m not counting it (I’ll be including it in my next v-log to talk about the kind of reps I don’t count).

Leg press

2x12x270
Notes: My original target for these was 300 but after those deads, I only got two reps of those out before I realized it wasn’t going to happen today. However, I’m happy with these as I was able to go deeper despite thinking, for a few brief moments at the bottom of the last four reps, that I was going to pass out from exertion. Worth it.

Leg extensions

15x110
15x120
Notes: Rep increases with both weights. Considered going for 130 but wanted to leave something in the tank for leg curls which always get neglected in favor of pretty much every other lower-body exercise.

Leg curls

15x90
15x80
Notes: Full ROM on these, finally, so weight can increase. Definitely think I’m going to have some serious ass DOMS from these today and I’m okay with that.

Calf press on the leg press

15x160
15x175
Notes: Was going to go really big on these today but I wanted to focus on holds instead. 5 seconds for each rep. Killer.

Post-OW Assessment
Cookie Crisp isn’t that great. I don’t know whatthefuck I was thinking as a kid. With that said, no drag in the gym but I did get pretty fucking drained as soon as I got home but I do think it has a lot to do with how poorly I ate yesterday. Never again am going to take a day off from the gym when I’m also off work. Recipe for disaster.

Macros as of 7:00 p.m.
17/99/102
But the lady and I are doing late dinner/dessert and I still have my second shake to down so I’m not worried ‘bout it.

Anybody else got an recommendations for sugary, vegan cereals that isn’t Fruity Pebbles?

_________________
"When in doubt, squat and run hills." - Jim Wendler

IRON MNTN // LOG


Top
 Profile  
 
 Post subject: Re: Project Heavygan: Eat Plates To Move Plates
PostPosted: Fri Feb 10, 2012 3:26 pm 
Offline
VBB Moderator Powerlifter & Ultrarunner
User avatar

Joined: Sat Jan 21, 2012 4:13 am
Posts: 3840
Location: Christchurch, New Zealand.
Training over the weekend?

Your level of volume always amazes me, I think I'd be useless for the rest of the day of I trained with you haha.

_________________
Feel free to find me...

Image @MiniForklift
WEB: http://www.jimsty.wix.com/strength-vs-size
FB: http://www.facebook.com/pages/Mini-Forklift/161273440616736?ref=hl


Top
 Profile  
 
 Post subject: Re: Project Heavygan: Eat Plates To Move Plates
PostPosted: Fri Feb 10, 2012 10:39 pm 
Offline
Elephant
User avatar

Joined: Thu Apr 07, 2011 4:10 am
Posts: 2138
Location: New Jersey, USA
argh i need to catch up here and watch your videos!! hopefully this weekend!!

_________________
Darth Vader from Sandlot once said, "Heroes get remembered, but legends never die." Then he later died.
https://www.facebook.com/LaurenHarrisonAnbfPro
https://www.facebook.com/BigMeeeeech
https://www.youtube.com/user/doctorvannostrand100


Top
 Profile  
 
 Post subject: Re: Project Heavygan: Eat Plates To Move Plates
PostPosted: Fri Feb 10, 2012 11:08 pm 
Offline
Elephant
User avatar

Joined: Thu Apr 07, 2011 4:10 am
Posts: 2138
Location: New Jersey, USA
LOL your videos are so entertaining, but you also make really good points in them. good balance. you have a very engaging personaility. nice work on the 175 lbs squat, and your food porn made me cry. but cheat meal tomorrow :)

_________________
Darth Vader from Sandlot once said, "Heroes get remembered, but legends never die." Then he later died.
https://www.facebook.com/LaurenHarrisonAnbfPro
https://www.facebook.com/BigMeeeeech
https://www.youtube.com/user/doctorvannostrand100


Top
 Profile  
 
 Post subject: Re: Project Heavygan: Eat Plates To Move Plates
PostPosted: Sat Feb 11, 2012 7:04 am 
Offline
Gorilla
User avatar

Joined: Mon Oct 17, 2011 6:01 pm
Posts: 876
Location: England
Good work all round mate...you hit the nail on the head putting more into deads, right frame of mind for what's to come ;)

You may dislike 1ers but you'll soon come to love them, even more so when the 1er becomes a 3-4er :D

If you nailed 180lb (god I hate lb) x5 reps a projected 1rep max works out to 210lb...

_________________
"Don't fall for that crap that people are peddling on the message boards, in magazines or on TV. Get your shit in order, and get your training in order. Start kicking ass, and take out the crap that doesn't matter" Jim Wendler


Top
 Profile  
 
 Post subject: Re: Project Heavygan: Eat Plates To Move Plates
PostPosted: Sat Feb 11, 2012 5:07 pm 
Offline
Gorilla
User avatar

Joined: Sat Oct 08, 2011 11:10 am
Posts: 501
Location: Cleveland, OH
veggiesasquatch wrote:
Good work all round mate...you hit the nail on the head putting more into deads, right frame of mind for what's to come ;)

You may dislike 1ers but you'll soon come to love them, even more so when the 1er becomes a 3-4er :D

If you nailed 180lb (god I hate lb) x5 reps a projected 1rep max works out to 210lb...


Deads are my favorite lift, hands down. If I could train only them for an hour straight, I would. I'm getting more and more antsy about switching to 5/3/1. Until then, it's my goal to get that 180x5. It's crazy to think that just six months ago, I was starting back from scratch at 45lbs.

jungleinthefrunk wrote:
LOL your videos are so entertaining, but you also make really good points in them. good balance. you have a very engaging personaility. nice work on the 175 lbs squat, and your food porn made me cry. but cheat meal tomorrow :)

Thank you for the kind words - especially about the squats, I was a little scared it wasn't going to happen. And every time I start filming a new video, I feel pretty silly since I feel like my personality doesn't translate well onto v-logs and that I'm mostly just rambling to myself. So it's good to know not everyone thinks that's the case. What're you having for your cheat meal this week?!

_________________
"When in doubt, squat and run hills." - Jim Wendler

IRON MNTN // LOG


Top
 Profile  
 
 Post subject: Re: Project Heavygan: Eat Plates To Move Plates
PostPosted: Sat Feb 11, 2012 5:10 pm 
Offline
VBB Moderator Powerlifter & Ultrarunner
User avatar

Joined: Sat Jan 21, 2012 4:13 am
Posts: 3840
Location: Christchurch, New Zealand.
You've got 180x5 in you.

If I can do 315x15... it's all in your head !!

_________________
Feel free to find me...

Image @MiniForklift
WEB: http://www.jimsty.wix.com/strength-vs-size
FB: http://www.facebook.com/pages/Mini-Forklift/161273440616736?ref=hl


Top
 Profile  
 
 Post subject: Re: Project Heavygan: Eat Plates To Move Plates
PostPosted: Sat Feb 11, 2012 10:27 pm 
Offline
Gorilla
User avatar

Joined: Sat Oct 08, 2011 11:10 am
Posts: 501
Location: Cleveland, OH
Mini Forklift Ⓥ wrote:
You've got 180x5 in you.

If I can do 315x15... it's all in your head !!


So inspirational, thanks, mate!

_________________
"When in doubt, squat and run hills." - Jim Wendler

IRON MNTN // LOG


Top
 Profile  
 
 Post subject: Re: Project Heavygan: Eat Plates To Move Plates
PostPosted: Sat Feb 11, 2012 10:29 pm 
Offline
Gorilla
User avatar

Joined: Sat Oct 08, 2011 11:10 am
Posts: 501
Location: Cleveland, OH
Progress report: 8 Weeks of PHAT

Since admitting my shortcomings as a program “designer” and checking my ego at the door on December 26, 2011, I’ve been following Layne Norton’s PHAT program with a few very small alterations. I did a four-week recap on January 18, 2012 that “refined” my program, goals, nutrition, and future. As I am halfway through week eight of the program and I have two days off from work in a row, with one also being a recovery day, I thought there was no better time than now to put up yet another in-depth analysis of my training and nutrition for the last few weeks.

With all of this “excess” time on my hands, and inspired by another log’er’s recent post, I took this round of recapping a bit more seriously: I looked over my actual work-out notebook where I write down immediate feelings, reactions, and numbers while in the gym and … I did some mathematics and found some averages. I’ve organized my “research” very much like a science experiment, comparing my initial “hypotheses” with my actually “results.”

If this were a term paper, I’d entitled it, “Personal Results: The Opposite of Bro-Science.”
Quote:
No “set” schedule for eating.
Why? Because some days I really dig on some fasted training; other days I need the carb-up boost after working a full shift before hitting the gym; most power days I want to slam “fast” carbohydrates as soon as I get home and save my shake for after dinner. I’ve learned it’s all about what works best for me, not everybody else.


The Quake v. Crunch experiment is already proving this little “truth” to be somewhat false; I’ve been really responsive to pre-work out nutrition and foresee it as a mainstay in my practices until it stops being beneficial. I’ve also found myself reverting back to having a shake post-work out because I’ve become ridiculously hungry after leaving the gym and want something in my stomach as soon as possible.

Quote:
Calorie/carbohydrate cycling.
Work Day macros: ~50/180/230 = ~2,090 calories.
Rest Day macros: ~80/180/115 = ~1,900 calories.
Why? Because on rest days I have a harder time getting hungry and the higher fat will help me hit my numbers. The variance in calories takes into account the calories I’m not burning from not hitting the iron. These numbers are approximations until I determine if 2,000 calories is my maintenance.


None of this actually happened. Instead, my average macros for the last ten days have been 40/130/194, with the carbohydrates being adjusted – painstakingly – to account for fiber intake. It should be noted, as well, that there are small things I do not track, such as the inclusion of any creamer in my coffee or sampling I do while at work. Regardless, this still puts my average intake at a startling low number and, thus, explains why my weight has remained static.
Quote:
Daily weigh-ins to find the weekly average for more accurate tracking of weight gain/maintenance.
Note: If I ever start losing weight, I will bump up calories.


Okay, so I’ve been doing this, though, the only real fluctuations that have occurred have been on days following any alcohol consumption.

Quote:
Bi-weekly measurements of biceps, waist, and hamstrings, flexed and unflexed for “truer” progress tracking.
Note: If I continue to see growth while losing weight, calories will remain the same.


Yeah, I still don’t have any measuring tape …

Moving on …
Quote:
Continue PHAT but drop weight before February.

Why? Because I walked away from both of this week’s power days feeling completely zapped, mentally and physically. I know my form is starting to break down on certain lifts because I can feel myself hitting a plateau on the Big Three. I’m giving myself two more weeks to determine if this is because I’ve been tinkering with my nutrition and sleeping patterns or if it really is because my body needs some extended recovery time.


Since including pre-work out nutrition and making sure I get a minimum of seven hours of sleep every night, the “zapped” feeling I described here has disappeared. This allowed me to determine why certain lifts felt as if a plateau was imminent and what to do about it before potentially ruining my progress with an unnecessary deload. What I found was:

1.) My bench form needed some correction so, instead of taking time completely off from it, I lowered weight and am only increasing if my form is perfect for a full set of five reps.

2.) Barbell rows, even lowering weight to 70% of my maximum with perfect form, are not currently friends with my lower back. I am in the middle of a two week deload from them altogether.

3.) I should have moved traditional deads to hypertrophy days weeks ago so that I was maximizing both of my leg days without killing myself in the process.

4.) I still think I’m an idiot for not following PHAT as strictly as possible: the ratio of sets to reps is written as such for a reason – the produce results. Simple as that.

Quote:
After the deload takes place, test my one rep maximums on squats, deadlifts, standing barbell shoulder press, bent over barbell rows, and bench press.
Use these numbers to determine if I will begin another 12-cycle of the PHAT program or if I am ready to try out 5/3/1 and/or Smolov Jr.


I will not be running another cycle of PHAT, at least not in the immediate future. I have also decided that once this cycle is over, I will be taking 3-4 sessions to deload and then I will be moving onto 5/3/1. This decision should have been a no-brainer but, like with most things regarding my training, I like to over-think things and draw them out. Unnecessarily.

I had been considering 5/3/1 for quite some time but PHAT appealed to me because of the volume – I like long training sessions and I like the burn that comes from them. I also thought it would be a program that would finally get me into tacking on mass without being concerned about aesthetics. Well … yes and no.

Thankfully, somebody put put things into perspective for me:

Quote:
“I’m not trying to be a bodybuilder or am I after a certain “look” so I’m never gonna be bothered about visible this & the muscle popping out. I’m not in the slightest cut, im there to move the barbell & to move weight you need to gain weight. There will always be a genetic freak who looks normal & can lift heavy but you can’t use them as a bench mark. Big lifters are big guys/women.” – user: veggiesasquatch


His point, while it makes the most sense, was something that went completely over my head when it came to choosing PHAT. Yes, it’s a high volume program that leads to great strength gains but it’s a program geared towards bodybuilding, something I am, honestly, not interested in. I came to the decision quite some time ago that I want to be a powerlifter - I want to be strong year-round and I want to keep getting stronger.* In order to pursue this, I should be following a program that is designed to do just that and only that.

If that post wasn’t reinforcement enough, shortly after, another lifter I really look up to put up an exceptional analysis of the relationship between his programs, his progress, and the relationship between the two and if he were on a gaining, losing, or maintaining cycle. Of course, the conclusions he drew make the most sense: when one is gaining, one is also seeing increases in strength because of the added calories.

So, it’s time to put my money where my mouth is. If I want to get stronger, I have to actually commit to getting stronger instead of straddling the fence about it all. When I start 5/3/1, I will be continuously bumping up my calories so that the scale moves 0.5lbs a week as to keep fat gains to a minimum but to insure that I am, in fact, getting the most out of my efforts.

So, to summarize:

    After this week, four weeks of PHAT left.
    After those four weeks, three-to-four sessions deadloaded, focusing on stretching, active recovery, and making sure form is locked and loaded on bench, squat, deads, and overhead press.
    Start 5/3/1 with a calories at 2,100.
    Run 5/3/1 until I plateau; keep increasing calories until I get fat again.

*I have nothing against bodybuilding or bodybuilders. It’s just not for me. I’d much rather compete at my strongest than my leanest. However, I admire and respect every natural bodybuilder out there because the dedication, determination, and effort put into that is just as trying, taxing, admirable, and exceptional as that put forth by any raw powerlifter.

_________________
"When in doubt, squat and run hills." - Jim Wendler

IRON MNTN // LOG


Top
 Profile  
 
 Post subject: Re: Project Heavygan: Eat Plates To Move Plates
PostPosted: Sun Feb 12, 2012 2:54 am 
Offline
Gorilla
User avatar

Joined: Mon Oct 17, 2011 6:01 pm
Posts: 876
Location: England
Awesome read! 


Kudos for actually tracking what you do so indepthly.  What this type of "summing up" should do is exactly what you've written about. Is what I'm doing working?

You can take away the fact that now you have it set where you wish to go & can accordingly get it together (which you clearly will)...Phat may not of turned out what you wanted but it's a lesson learned. I never look  upon program's/routines which didn't give me what I wanted as wasted time.  You have to open the box to see what's inside...this isn't for me! Now I know.

I totally agree with you about "tinkering", I use to be this way. My advice (I'm sure you will) is to follow 5/3/1 as written. By all means try (over the easier cycle or two) the different assistance templates to see what suits you/you enjoyed & is going to aid the bigger lifts.  You can read/re read the ebook & absorb all he's written while you get into gear for it.

One of the main things I have enjoyed with 5/3/1 is the deload week. I have not missed a single session in the gym
Since last June & have had no break at all. It really does give you/the body a rest but also keeps you excited for the cycle to come.

My strong man/p'lifter friends inform me that a few cycles in & I'll be begging for a deload week haha

I would highly recommend always slamming a shake after you workout or a fast easy digesting protein. The body is at its most receptive post workout....I know people use post workout shakes /add maize starch to the usual shakes but also oats would be good, I usually just slam a x2 shake then my next/post meal has a high mount of carbs (depending when I train).

What I love about this post is how you call yourself out on things. For me it shows a willingness to learn & grow.  Saying that you also have made some awesome gains....Take that into 5/3/1

Leaving the ego at the door is important. 

What people fail to realise is getting strong/big/cut ect ect is a life time pursuit. It'll take (if doing it natural) 10 years of hard work to reach what potential your DNA has & the vast majority of people can't accept this.

They don't want it next week/next month or year. Not even now but yesterday. 

Keep at it....can't wait to follow you & the progress to come.

 

_________________
"Don't fall for that crap that people are peddling on the message boards, in magazines or on TV. Get your shit in order, and get your training in order. Start kicking ass, and take out the crap that doesn't matter" Jim Wendler


Top
 Profile  
 
 Post subject: Re: Project Heavygan: Eat Plates To Move Plates
PostPosted: Sun Feb 12, 2012 3:19 am 
Offline
VBB Moderator Powerlifter & Ultrarunner
User avatar

Joined: Sat Jan 21, 2012 4:13 am
Posts: 3840
Location: Christchurch, New Zealand.
Good post above, I agree with everything that you wrote there.

_________________
Feel free to find me...

Image @MiniForklift
WEB: http://www.jimsty.wix.com/strength-vs-size
FB: http://www.facebook.com/pages/Mini-Forklift/161273440616736?ref=hl


Top
 Profile  
 
 Post subject: Re: Project Heavygan: Eat Plates To Move Plates
PostPosted: Mon Feb 13, 2012 1:38 am 
Offline
Gorilla
User avatar

Joined: Sat Oct 08, 2011 11:10 am
Posts: 501
Location: Cleveland, OH
Such an awesome and thorough post, mate. Thank you so much. Once I get a hold of the e-book, I plan on devouring it. Seeing the progress I have made, recognizing what did/didn't work, and knowing where to go from here on out is such a great feeling. I'm in this for the long haul and I'm stoked to keep moving onward and upward.

_________________
"When in doubt, squat and run hills." - Jim Wendler

IRON MNTN // LOG


Top
 Profile  
 
Display posts from previous:  Sort by  
Post new topic Reply to topic  [ 428 posts ]  Go to page Previous  1 ... 12, 13, 14, 15, 16, 17, 18 ... 29  Next

All times are UTC - 5 hours


Who is online

Users browsing this forum: No registered users and 5 guests


You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum
You cannot post attachments in this forum

Search for:
Jump to:  



{ ASACP_CREDITS }
{ ASACP_CREDITS }
{ ASACP_CREDITS } Powered by phpBB © 2000, 2002, 2005, 2007 phpBB Group