GHOSTrun

4/7/12 SQ bar x 10 40kg x 10 70kg x 10 90kg x 10 120kg x 10 140kg x 10 - new PB 150kg x 1 175kg x 1 - new PB 140kg x 8 140kg x 6 140kg x 6 140kg x 5 120kg x 6...patellar tendon in right knee said call it a night

It's scary what happens when you get organised... Day 1 complete, many more to go!

It was a bit frustrting tonight, I really wanted to do some more stuff but I was already bordering on 2hrs and there just isn't enough time in the day lol.

It's fluff tbh. If I wanted to do the exercise properlly from BB point of view, I'd be using 12.5-15kg, seated incline, making sure no momentum and it's purely about muscle contraction and the pump. But what I did tonight (and most nights) is just an overload on the arms. I do them standing so there's a bit of momentum and not gonna lie but the shoulders and whatever else do help lift. Only waited like a minute between sets, and dropped the weight so I could continue because I was running out of time and low on energy. If I had a mirror at my gym and wore a singlet I'd probably take more interest in doing them properly but the above is just something I like to do for my own reasons, it's one of many strength indicators I have that tell me where I'm at at that point in time, in reference to my best ever lifts on those exercises etc. (eg. when I often trained db curls properly I had worked up to using 20kg legit form, now I train them once in a blue moon, just want to see 'how far off the pace' I am so to speak)

2/7/12 BP bar x 20 40kg x 20 60kg x 25 80kg x 10 80kg x 7 80kg x 7 80kg x 7 80kg x 7 RGBP 70kg x 11 70kg x 9 70kg x 8 CGBP 60kg x 8 60kg x 6 Single Arm KB Rows 32kg x 15 32kg x 15 28kg x 10 28kg x 10 28kg x 10 Trap bar bent rows 75kg x 10 75kg x 10 DB Curls 20kg x 10 15kg x 10 10kg x 10

That's actually pretty spot on with my philosphy - eat to what your goal is From the circles I get info from they all recommend 3-4g protein per kg bodyweight.

Here's my diet joey - http://symboldesign.com.au/diet.xps

Made some minor adjustments to the eating plan, it's now looking like this - 2,820 cal/day 40% P, 45% F, 15% C - 3.4g P/kgBW - 100g carbs/day, with room to add more if I need. My reasoning for this; I've been eating a lot (of shit) in the last 6 months and hover between 78-80kg at the moment, however I've put on a fair bit of fat as well which is not totally desirable, but, I don't want to do a proper cut as I believe it is detrimental for my overall growth at this stage. I am more so looking at a longer term sustainable diet that will slowly alter my composition. So maintenance calorie level for an 80kg weightlifter is approximately 2640 cal/day. I have come up with an eating plan that is slightly above that, low in carbs high in protein and essential fatty acids, and when you take into account the energy expenditure from 4 days in the gym + mowing lawns on the weekend (side business) and doing 30mins of leaflet drops (cardio) in the mornings before work during the week, that should put me on a slight deficit, but in the right environment to maintain and/or even build muscle, whilst burning fat. Plan is to review every 4-6 weeks. I have the following tools at my disposal to monitor progress 1. strength in the gym 2. dexa scan 3. mirror Disclaimer: I don't know as much as I'd like to about nutrition, I have done limited reading and conversed with some (seemingly) knowledgeable people to shape my ideas, but I have no sure way of knowing if I'm on the right path or not since everyone's opinion on nutrition is different, and I'm not prepared to pay for the knowledge at this stage when I am in a position to learn stuff myself by trial and error. Thoughts welcome!

Did my shopping for the next few weeks Boring and routine begins Monday. I think I will miss 2,000+ calorie Pizzas & 1.25L Pepsi nights the most Heavy lifting Monday, Wednesday & Fridays, with PTC-style cardio on Thursdays

*According to calorie counting program, the above is roughly this: Protein - 1020.4 calories - 255.1g Fat - 1405.8 calories - 156.2g carbs - 381.2 calories - 95.3g Total - 2807.4 calories - 36% protein, 50% fat, 14% carbs Exercise level 3 heavy lifting sessions and 1 ptc-style cardio session a week

Trying to tailor an eating plan close to 35% protein, 50% fat, 15% carbs, at a maintenance calorie level, to try and shed some fat. Can I get some of your opinions on the food plan to make sure I'm heading down the right track? Wanting to start next week 35% Protein, 49% Fat, 13% Carbs

It actually feels easier, probably due to the movement being more efficient. I never strecth. My warmup is always bar x 10 40kg x 10 70kg x 10 90kg x 10 120kg x 10 and that ensures the joints are warm and the muscles have plenty of blood in them before the heavy sets. I have very tight hamstrings and lower back back, and I don't doubt that regular stretching would fix all this and probably fix my sore back issues, the sad truth is I'm just too lazy/cbf to do it lol.

Dosage instructions are 2.5ml/twice daily and hold in mouth for 2+mins, coupled with 20-50ml extra virgin olive oil daily, for 30 days then get follow up blood test. Here are the before blood tests (22/5/12): Started taking the product on 30/5/12.

Very interesting you happen to bring up the topic of revising your squat technique, because I have a similar story. I would say for the first few years of my training I was squatting wrong. I was doing the movement in a way where it focused mainly on the quads, and I seemed to stall around the 120kg mark for AGES. When I started training at PTC after a bit of a break from training, something changed and I started to use my hamstrings and glutes more, and it feels like the quads only come in at the top of the lift. That's when my squat weights started increasing and I am where I am now. The thing for me that backs up the notion that some change in motor pattern occured (or whatever) is the feeling in my legs after a squat session is quite different. Before I could literally feel the burn and pump all in my quads, now not so much in the quads at all. The DOMS pain in the legs the days after is still pretty epic though lol. I'm 5'7 (170cm) When I was in school I was big intro cross country running, so you can see why I weighed f**k all and had not a shred of bodyfat on me. That was quite a few years ago though, grown a lot since then and obvioulsy my training interests have changed lol. I stayed very lean (visible hard abs, so <10% easy) up until about 65kg. Then I noticed I started to lose the abs. By 70kg abs were pretty much gone. At 80kg I guesstimate I'm sitting at 23% bodyfat and I'm the strongest I've ever been. I'm actually booked in for another dexa scan on Friday because I'm starting a new diet next week and the dexa will be the 'before' starting point etc. I've actually been trying a supplement called Res100 for the last month. A sponsor on AusBB forum gave it to me for free provided I got a before and after blood test and posted it up. The trial period ends this week so I've got the followup blood test booked for Saturday. Will be very interesting to see the results, mainly if free testosterone has increased and Oestrogen has decreased. I personally wouldn't spend any money on off-the-shelf supplements (except protein powder), but getting to try one for yourself for free is pretty cool.

It's funny, when I was 50kg, I couldn't imagine getting to 60kg. When I was 60kg, I couldn't imagine getting to 70kg. When I was 70kg I couldn't imagine getting to 80kg. I'm now 80kg and in my mind still nowhere near where I want to be size wise, so the next goal is 90kg.

I have experienced similar thing (headaches/nausea) but it was caused from urea level being too high from not drinking enough water.

I find deadlifts way more taxing on the CNS than any other lift, when I deadlift it's normally at least 7-10 days+ before my back feels good to do it again (this may be exagerated by two buldging discs and the inflamation etc but that's what I find). Birds are you squatting/deadlifting primarily for strength or for hypertrophy? If it's the latter, according to a video I watched by Kai Green on BB training, he says the weight is less important, it's more about the muscle contraction and stretch. So if that's your goal, I reckon don't go so heavy that it taxes your CNS a lot, just put enough on so you feel a good stretch and contraction from the lift, you'll probably find you can train it more often then as well and it won't have such a detrimental effect on squats. But I also wouldn't be squatting/deadlifting on the same day if you're moving some decent weight, rather do them on seperate days. For novices it's ok because the weight isn't heavy enough to tax the CNS where it requires extended periods of time to recover, which is what starting strength is aimed it isn't it (beginners)? *although I have read many seasoned lifters still do that routine everynow and then for a change. **I haven't read it so just guessing here.

I don't see a danger, just lack of performance because you're already fatigued. I mean obvioulsy common sense must prevail, if you try and lift a weight you are not in the state to do so then yeah possiblity of injury, but that should go without saying.

Probably the latter, at times I'm the biggest sooky-la-la, nothing mentally strong there hahaha. Yeah the legs handle the weight easy, it's the lower and upper back that fatigue and cause failure. The forearms, wrists and hands start to go numb and when you can't hold the bar tight against your back it wrecks your form and contributes towards failing. It certainly is a tough exercise, but feels so rewarding when you accomplish. I only did 2 work sets that session, not because that's all I wanted to do, but because if I kept going I would have vommited, and I'm sick of all that shit it's not worth the hassel and waste of food lol.

Narh I am not interested in competing in powerlifting and my views on the subject are pretty negative so I won't go into them. Pretty sure I'll be there to watch and help out where I can and be suportive of fellow lifters though.

Leverages obviously will play a part in ones efficiency at the movement, but ultimately it just comes down to time and effort spent training. You guys may think I'm strong compared to you, but remember I've been training for around 6 years and am very weak in comparison to dedicated lifters. To me, in the lifting circles I'm apart of, I am the weakest person out of everyone, and there are people with much much less training time who have far far far surpassed me because they have spent their training time better and smarter. It really comes down to how dedicated you want to be. If you are willing to make the sacrifices in lifestyle to ensure your diet is spot on 90+% the time, and you never miss training sessions and always put the effort in and get your recovery time, then you will succeed and go far beyond your mates who are very casual about lifting. In terms of seeing if you are cut out to be elite or not, from what I gather, with bodybuilding it comes down to a 5 year window. If you are 100% dedicated with diet and training for 5 years, and you haven't reached pro, then you probably don't have the genetics to be a pro bodybuilder. With weight lifting, similar story except it's 10,000hrs of training. After 10,000hrs of training under total dedication, that's pretty much as good as you are going to get. 10,000hrs is the equivalent of a person starting training when 8-10yo and peaking when they're 18-20yo. Over the next 10 years, so by the time the lifter is 30, they will have made small improvements but nowhere near as much during their earlier years, and if they haven't made the Olympics then they don't have the genetics to be the best. With that said, for the everyday person who has to hold down a job to put food on the table to support a wife and kids, it makes it near impossible to be totally dedicated, so for most of us who fall in this category we just have to do the best we can. One of the favourite sayings I've heard is "the more I train the better my genetics get", which is so true. A lot of people use genetics as a cop out, but fact of the matter is if you keep doing something over and over you're going to get better at it.

hehe tmoro and the day after will be way worse for DOMS.

13/6/12 SQ Bar x 10 40kg x 10 70kg x 10 90kg x 10 120kg x 20 - New PB 140kg x 9 - New PB