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Re: Pumping for Mother Earth

Posted: Fri Feb 06, 2015 12:29 pm
by EdensDemise
I will update my log at the end of february.
I added some other exercises to my workouts (ABABAB)

WORKOUT A
paused low-bar squats 5x5
paused bench press 5x5
barbell row 5x5
barbell shrugs 3x10
weighted crunches 3x20
pushups 3xfail

WORKOUT B
paused low bar squat 5x5
OHP 5x5
deadlift 5x5
chin ups 3xfail
dips 4x8
weighted crunches 3x20

5-10 mnutes of cardio after working out (burpees, jumping jacks)
I add 2.5kg every workout on squat, bp, br, and ohp
5kg on Deadlift

I am actually following the warrior diet (20 hours fasting 4 feasting) based on 2700kcal
I am currently 180cm 23yrs old 88kg and 20%bf

Looking up on getting stronger and maybe leaner
My aim is to start a powerlifting training maybe next fall or winter.

Re: Pumping for Mother Earth

Posted: Thu Feb 12, 2015 9:43 pm
by esqinchi
Hey dude, how is that nutrition plan working out? I think I'd go crazy only eating during 4 hours of the day. Seems like I'm constantly hungry! How's the ankle? Everything else working out? Should be warmer weather for you soon, no?

Re: Pumping for Mother Earth

Posted: Wed Feb 18, 2015 3:59 am
by EdensDemise
Hey no cold as fucking ice in Berlin :( But i will move back to my hometown in Italy in April so i guess there is warmer.
About the diet is perfect, i feel a bit hungry when i wake up but after 1 hour is gone.. Is actually a release to eat only in 4 hours, instead of counting macros every 3 hours eating, feeling tired, carrying food around and so on.
The ankle is perfect.. I only discovered i have a bit of hypolordosis, my low back has basically no curve at all so i am trying to fix this with stretches and soon i will go to physiotherapist or chiropractic.
I even took a strength and conditioning coach to be sure my forms on squats and deadlift are perfect because i noticed a "butt wink" when i go ass to grass..

Re: Pumping for Mother Earth

Posted: Wed Feb 18, 2015 10:39 am
by muchidna
Try drinking green tea, it helps to surpress my appetite

Re: Pumping for Mother Earth

Posted: Fri Feb 20, 2015 3:40 am
by EdensDemise
I have trained with the strength coach and he fixed my squat by using box squats and exercises to strengthen my hamstrings glutes and lower back.
Also he said i should forget about intermittent fasting everyday or at least not so extreme as the warrior diet, i kinda trust him since he is a great powerlifter.
Tomorrow i will see how it goes about deadlift and bench press seminar!! I am so happy

Re: Pumping for Mother Earth

Posted: Sat Feb 21, 2015 9:32 am
by EdensDemise
About the diet, i will try one week in this way, forgetting about processed tasty vegan fake meat and focus more on whole foods.
an example:

BREAKFAST
Oat flakes 100g + soja milk 100 ml
Myprotein Pea protein powder 20g + soja milk 200ml

POST WORKOUT SHAKE
Pea protein 40g + soja milk 300 ml + Blue berries 125g

POST WO MEAL
Salad- Raw Spinach 100 g, bell peppers 100g
Red Lentils 80g + Amaranth 20g, Broccoli 100g and tomato sauce 200g, olive oil 14g

DINNER
Tofu 200g,
brussel sprouts 200g
Brazil nuts 20g
Sunflower seeds 20g
Almonds 20g

2419 kcal
243g carbs
81g fat
156g pro
49g fiber

Let´s see if i will get rid of abdominal fat

Re: Pumping for Mother Earth

Posted: Sat Feb 21, 2015 4:31 pm
by esqinchi
MOAR BROCCOLI! hahaha

Re: Pumping for Mother Earth

Posted: Sun Feb 22, 2015 6:51 am
by EdensDemise
Too less? :)

Re: Pumping for Mother Earth

Posted: Fri Mar 06, 2015 12:58 pm
by EdensDemise
Well my S&C Coach gave me the program to follow which is basically stronglifts 5x5 but with only a 2,5kg progression each week in order to study the form better at least for one month, adding some accessory exercises to do at least twice a week:
Face pulls 2x10
hammer curls 2x10
back extension 3x10
hamstring curls 3x20
glutes raise 4x10
fatman pull 3x10
dumbbell press 2x15
tricep extensions with rubber bands 50-100

these are exercises that i will use to strengthen lats, shoulders, hamstrings, glutes and lower back so they can help me more in the 3 big lifts.. cant wait for monday

Re: Pumping for Mother Earth

Posted: Tue Apr 07, 2015 6:21 am
by EdensDemise
Came back to my hometown and started in a typical fitness gym unfortunately

Warm up:
Hammer curls 10 each 3x10
Face pulls 3x10
Hip bridge 2x15

Bench Press:
Sets 1 x 10 reps x 20kg
1x4 x 27,5
1x3 x 30
1x3 x 35
4x3 x 37.5

Squat
1 x 10 x 20kg
1x 5 x 30
1x5 x 37.5
1x5 x 45
4x5 x 52.5

Bench Press
1x4 x 27.5
2x4 x 32.5
4x4 x 35