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 Post subject: Re: Bulking phase
PostPosted: Thu Mar 22, 2012 8:17 am 
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Gorilla
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I fully expected to under perform today. I still ache like hell (you name a muscle it aches) & along with already working 36 hrs this week I knew it would be a grinder. Also on the week off my food level dropped & obviously the quality wasn't great....but I won't make excuses, I got my main shit done which is what matters. I had (again this week) programmed a lift wrong on the last set. Don't Know whats going on there.

Thurs-22nd-March Cycle 3 Week 2 (3x3)

Bench press: 67.5kg 75kg 85kg

Assistance

Incline press: (Programmed assistance 2x8 1x6) 50kg 60kg 75kg (see the jump)
Wide grip chins: (little 5 reps sets here & there between pressing so 25ish reps)
Dumbbell rows: 2x10 20kg 2x10 24kg 1x10 30kg
narrow cable row 3x10 (light)
Tricep push downs, rope hammer curls & cable lat pull all super setted (light)

This ended up a bit of a patch work session. I missed a little of the assistance work from programmed assistance Monday so I did a little making up today. Not that I needed to & really shouldn't of I guess (all I added in were cable rows) & I dropped kroc rows for normal set/rep ranges.
I did keep the cable work really light though, Working my lats lightly has helped loosen them up. Always think if a muscles still sore some really light cable work can help move it a long.

On a different note I had a great reaction at the gym today. This guy was one of the first people I started talking to on my first week of joining. Hadn't seen him in a while & he was like "shit man look at you"...Asked me what I'd been doing & obviously I waffled on about 5/3/1 & he said "well It's working I can't believe the progress"...I'm not one for ego trips & bro'ing down but coming from an experienced lifter who knows his shit really is pleasing & had me walking out on a high. Hoping to take that into squats tomorrow.

post workout grub up...Sorry to the vegans out there ;0)

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"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


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 Post subject: Re: Bulking phase
PostPosted: Fri Mar 23, 2012 4:42 am 
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Gorilla
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maarin wrote:
1 gram of protein per pound of bodyweight is required as a minimum amount of protein to eat in a day for any bodybuilder. During a bulking phase make sure your protein does not drop below this level.


1) I take in 2g a day at least per body lb 2) not to be rude but I'm the last person who needs advice & 3) I'm not a bodybuilder

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"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


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 Post subject: Re: Bulking phase
PostPosted: Fri Mar 23, 2012 3:03 pm 
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Today was a good day, decent weather & some nice food before squats. Session was solid & felt strong. I purposely hit required as I ve been achy all week returning from a week off so wanted to come out on a high. Very pleasing & another week already passing. 5/3/1 week next week so will be shooting for some good +5 or more reps on all the 1 sets.

BOOOOOOOOOOM

Fri-23rd-March cycle 3 week 2 (3x3)

Squats: 87.5kg 100kg 112.5kg

Assistance:
Good mornings (programmed assistance 2x8 1x6) 47.5kg 55kg 65kg
GHR 3x10 hypers 3x10

Ab circuit: side bends, cable crunch, crunches with 20kg plate,leg raises & hanging leg raises. 


Reading Mr Wendlers blogs where he replies to some questions this usual response  mirrors exactly what I think on people obsessing over food & trying to re invent lifting.



Question:  hi jim , some time ago i read an article where 2 lifters had a battle on shoulderpressing .  george halbert vs. mike francois . george as a powerlifter(benchpresser) with less musclemass was stronger at low rep or 1 rm and weaker on more reps than mike . i was allways a fan of “smaller” lifters with more strength than a 300 lbs bodybuilder like cutler or other examples .

so , a goal of westsidetraining for example  was and is learning and training for using more musclefibres (training with 90+% and dynamic effort)than with “normal” mid/high volume training. so it is possible getting stronger (too!!) without gaining more weight …theoretically . HA , you lost a lot of bwt. and you’ve gotten stronger , so gaining weight is not the ONE answer . i ask as a long year lifter over 30 . i know that younger lifters should gain so much muscles as they can .

hm , what do you think , just a theorie , bullshit ?

Answer:  I always feel like these questions are like drug addicts that doctor hunt – ask the question to enough people until you get the answer you are looking for.  This is always the kind of examples people use to justify not eating enough to make gains, keep their precious “abs” and continue making zero progress in the weight room.  The truth is there are some great lighter lifters lifting massive weights – Sam Byrd is one of them.  He is one of the most impressive lifters I’ve ever seen.

But Sam is an exception.  And you can’t use the exception to prove the rule. You can’t use Mike Francois and George Halbert either. You ever see that video on the YouTubes of the guy squatting 800 pounds for 3 reps at 220? (I don’t know the exact weight but it was insane).  You know why that was passed around the internet and the forum wankers like a crack whore?  BECAUSE IT IS SO RARE. 

Here’s what I propose to people: Eat to win, Train to win and Condition to win.  You do these things and LIKE A MIRACLE, everything falls into place.  You weigh what you weigh – I can’t believe that men are so wrapped up in what they weigh and not what they do. 
In conclusion, lift weights and get stronger. 

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"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


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 Post subject: Re: Bulking phase
PostPosted: Sat Mar 24, 2012 5:24 pm 
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Gorilla
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I am getting tired of reading headlines about diets. I stopped reading articles about them years ago when I figured out that like most major religions, most diets are about the same. And like religion, people are FANATICAL about their diet to the point of red-faced lunacy. And woe be the opponent to their eating beliefs - you are an infidel in their macronutrient war!


I <3 Jim Wendler

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"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


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 Post subject: Re: Bulking phase
PostPosted: Mon Mar 26, 2012 11:21 am 
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Gorilla
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veggiesasquatch wrote:
You ever see that video on the YouTubes of the guy squatting 800 pounds for 3 reps at 220? (I don’t know the exact weight but it was insane).  You know why that was passed around the internet and the forum wankers like a crack whore?  BECAUSE IT IS SO RARE. 

Here’s what I propose to people: Eat to win, Train to win and Condition to win.  You do these things and LIKE A MIRACLE, everything falls into place.  You weigh what you weigh – I can’t believe that men are so wrapped up in what they weigh and not what they do. 
In conclusion, lift weights and get stronger. 


When I read this on my iPhone yesterday, I immediately thought about you - should have known you'd mention it. ;)

Looking forward to seeing the numbers you put up next week - just started my first 5/3/1 week and squats were a bitch for some reason.

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

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 Post subject: Re: Bulking phase
PostPosted: Mon Mar 26, 2012 1:07 pm 
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Gorilla
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vegansludge wrote:
veggiesasquatch wrote:
You ever see that video on the YouTubes of the guy squatting 800 pounds for 3 reps at 220? (I don’t know the exact weight but it was insane).  You know why that was passed around the internet and the forum wankers like a crack whore?  BECAUSE IT IS SO RARE. 

Here’s what I propose to people: Eat to win, Train to win and Condition to win.  You do these things and LIKE A MIRACLE, everything falls into place.  You weigh what you weigh – I can’t believe that men are so wrapped up in what they weigh and not what they do. 
In conclusion, lift weights and get stronger. 


When I read this on my iPhone yesterday, I immediately thought about you - should have known you'd mention it. ;)

Looking forward to seeing the numbers you put up next week - just started my first 5/3/1 week and squats were a bitch for some reason.



hahah you know me oh so well :)

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"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


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 Post subject: Re: Bulking phase
PostPosted: Mon Mar 26, 2012 1:57 pm 
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Gorilla
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worked nights over the weekend so headed right to the gym once finished Mon morning. I ate a load of carbs as It's 5/3/1 week & it kicks off with OHP.

Mon-26th-March cycle 3 week 3 (5/3/1)

OHP: 37.5kg 42.5kg 47.5 +5

Assistance:
Close Grip bench (programmed assistance 3x5) 52.5kg 60kg 70kg
Chins (mainly wide grip) 4x10
Dumbbell rows (3x10) 22kg 24kg 30kg
barbell curls, tricep push downs (3x10 light work)

Everything felt good, Can't complain coming off nights. Looking forward to deads tomorrow so going to get an early night to catch up on some sleep.

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"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


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 Post subject: Re: Bulking phase
PostPosted: Mon Mar 26, 2012 2:05 pm 
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Gorilla
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Strong OHP, mate. Hope you get some much deserved sleep so you can blast through those deads tomorrow. I have a late-night/early morning bench session tonight (been setting my work-outs up so that I do them when I come off night shift as well so that puts me in the gym around 11:30-midnight).

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

IRON MNTN // LOG


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 Post subject: Re: Bulking phase
PostPosted: Mon Mar 26, 2012 2:19 pm 
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Gorilla
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vegansludge wrote:
Strong OHP, mate. Hope you get some much deserved sleep so you can blast through those deads tomorrow. I have a late-night/early morning bench session tonight (been setting my work-outs up so that I do them when I come off night shift as well so that puts me in the gym around 11:30-midnight).


OHP is actually pretty shit as I had not really trained a real military press pre 5/3/1...looking back that was a mistake but you live & learn. OHP is also prob the slowest lift to progress with.

I hear you about training times being screwed up, I got up at 15:00 sunday, worked 12 hrs 19:00-7:00 then lifted after. Is the gym 24hrs?

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"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


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 Post subject: Re: Bulking phase
PostPosted: Tue Mar 27, 2012 12:01 am 
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Gorilla
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My bench is actually coming along pretty nicely thanks to the heavy dumbbell rows - I just need to find something like that for my OHP to get the ball rolling since it'll take me a while to even get to a consistent number.

My gym is 24 hours - if it wasn't, I'd be pretty screwed. My shifts at work are short for the most part but they're odd hours - from 5:00 p.m. to 11:00 p.m., midnight, or 1:00 a.m.

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

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 Post subject: Re: Bulking phase
PostPosted: Tue Mar 27, 2012 7:02 am 
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Gorilla
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Not sure there's much more to add, you're already doing all the work I'd recommend, dips, rows ect. All I'd say is that taking a false grip is a good idea, pinching your lats together & lastly pressing for reps. So bbb again would be what I'd suggest. But remember ohp is usually the main lift that takes time to progress with :)

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"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


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 Post subject: Re: Bulking phase
PostPosted: Tue Mar 27, 2012 7:31 am 
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Gorilla
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My idea of being a sleep by 22:00 went out the window, shouldn't of napped so late yesterday. Managed to get some breakfast in before dead lifts.


Tues-27th-March Cycle 3 Week 3 (5/3/1)

Deadlifts: 92.5kg 105kg 117.5kg +5

Assistance:
Front squats (program assistance 3x5) 50kg 57.5kg 65kg
GHR 3x10 Hypers 3x10

Ab circuit: hanging leg raises, leg rises, side bends, cable crunch, standard crunch.

I won't lie my 92.5kg set felt heavy, randomly. But my top set flew up, 5 solid reps but unfortunately my grip gave out. Going strapless is helping with grip strength so I know in a few months the loss of a few reps will be worth what I'll gain in grip/forearm strength. Front squats felt light, even on the last set which is pleasing.

Planning to grab a new log book for when I start the bbb challenge, using a small note pad right now but I want more space to write in. 

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"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


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 Post subject: Re: Bulking phase
PostPosted: Tue Mar 27, 2012 1:45 pm 
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Quote of the day " I don't do deadlifts they are hard". Oh sorry I did t realise we were here for tea & cake with a side of bro'ing down & tea bagging 

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"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


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 Post subject: Re: Bulking phase
PostPosted: Tue Mar 27, 2012 3:26 pm 
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But when I do curls I can really feel the PUMP in my 'ceps bro!

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 Post subject: Re: Bulking phase
PostPosted: Tue Mar 27, 2012 3:37 pm 
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Gorilla
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Lol, "yo man will side bends work ma biceps I want biceps like arnies can I do curls every session what about leg press is that good for biceps chins Na man I'll do more curls & a lat pull downs what about I do loads of supersets to bro & drop sets even monster sets but I like using a pad on the bar to squat & I can't go deep it's hard but I'll still put a good 100kg on the bar so I look awesome squats work biceps right look bro I did a tricep kick back with a 8kg dumbbell so now I'll felx ma tricep in the mirror for half hour"

You know my advice for bigger biceps?....don't train them & if  you do, hammer curls over anything else all day long:)

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"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


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