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Posted: 6/10/2014 10:26:18 AM EDT
[#1]
DAY 765
Tuesday, 10 June 2014 Morning weight: 253.6 Breakfast: shake with two scoops ON Gold Standard Whey, 5g creatine, about 8oz brewed coffee in 6oz milk Lunch: bowl of Frosted Mini Wheats with milk, ham and cheese wrap (3oz ham + two slices cheese, lettuce, mustard), two scoops ON gold standard whey in water Preworkout: two scoops Magnum Serum in water Periworkout: water Lift: squat 5/3/1, sesh report coming Postworkout: dinner Dinner: about 3oz roast beef (all that was left) with about 4oz white rice with a little soy sauce, 8oz or so mixed sweet potato, button mushroom, onion. Two large PBJs with total four servings peanut butter and jelly, two scoops ON gold standard whey in 16oz milk Snack: nein KCals: 3818 Protein (g): 288 Fat (g): 136 Carbs (g): 392 |
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Posted: 6/10/2014 10:06:10 PM EDT
[#2]
I'm finishing up day 10 of a Whole30 challenge, and I got this video as my daily prize.
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Posted: 6/11/2014 11:56:48 AM EDT
[#3]
That's kinda cool. ERVERCERDERS
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Posted: 6/11/2014 12:04:01 PM EDT
[#4]
DAY 766
Wednesday, 11 June 2014 Morning weight: 253.6 Breakfast: shake with less than a scoop of ON Gold Standard Whey (need to get to the ol' supp store), 5g creatine, about 8oz brewed coffee in 8oz milk Lunch: two wraps- total 5oz smoked ham, two slices provolone, about 3oz cheese, 1T or so mustard. Three scoops ON gold standard whey in 14oz milk Preworkout: nein Periworkout: nein Lift: band pull aparts, 3x15 Postworkout: nein Dinner: simple green leaf lettuce salad with about 7oz panko breaded chicken, shredded cheese, Italian dressing Snack: can of Kill Cliff, later two donuts and a chocolate milk, then two scoops ON gold standard whey in water with nightly supps KCals: 3291 Protein (g): 291 Fat (g): 119 Carbs (g): 274 and apparently a shit ton of salt |
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Posted: 6/11/2014 10:43:28 PM EDT
[#5]
training catch up, not including last night's squat sesh
http://hanselopolis.blogspot.com/2014/06/training-sesh-x3-62-64-68-bench-and.html |
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Posted: 6/12/2014 3:08:27 PM EDT
[#6]
DAY 767
Thursday, 12 June 2014 Morning weight: 253.6 Breakfast: two scoops ON Gold Standard Whey, 5g creatine, about 8oz brewed coffee and 6oz milk Lunch: five egg omelet with about a serving of shredded cheese and salsa verde, PBJ with two servings each PB and J, two scoops ON gold standard whey in 14oz milk Preworkout: two scoops Magnum Serum in water Periworkout: water Lift: bench and deathlift, sesh report coming Postworkout: dinner, etc. Dinner: 1/4lb hamburger patty with a little cheese and salsa verde, small banana, two savings peanut butter, shake with three scoops ON gold standard whey in 12oz milk Snack: a serving of Turkey Hill natural vanilla ice cream KCals: 3451 Protein (g): 307 Fat (g): 176 Carbs (g): 193 |
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Posted: 6/18/2014 4:11:33 PM EDT
[#7]
Been a while since I updated, I know. Diet has not been tight enough, and I have been deloading.
Working on the diet consistency. Read this for now. |
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Posted: 6/18/2014 10:23:06 PM EDT
[#8]
LOL!
#projectwhitelight #tellhizzietochechhissquatprivilege Why is it that assholes always want to give me tips on my 'good mornings' when in reality I'm just doing my lowbar squats ? Way to be rude #IPFidiots. |
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Posted: 6/19/2014 10:02:32 AM EDT
[#9]
DAY 774
Thursday, 19 June 2014 Morning weight: 254.6 Preworkout: two scoops Magnum Serum in water Periworkout: water Lift: squat 5, sesh report coming Postworkout: breakfast Breakfast: three scoops ON Gold Standard Whey, about 8oz brewed coffee and 8oz milk Lunch: two PBJs, two servings sweet peas, two scoops True Nutrition super grade whey in 20oz milk with 1T Splenda. That shit is bitter. Dinner: six fried eggs over 3.5oz sweat peas over 12oz white rice with a little soy sauce and butter, Water to drink Snack: scoop of TN whey and Splenda in water with a multivitamin KCals: 3382 Protein (g): 269 Fat (g): 149 Carbs (g): 257 |
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Posted: 6/20/2014 10:07:23 AM EDT
[#10]
DAY 775
Friday, 20 June 2014 Morning weight: 253.8 Breakfast: three scoops ON Gold Standard Whey, about 8oz brewed coffee and 8oz milk Lunch: bowl of Frosted Mini Wheats (I'm addicted) with about 12oz milk, shake with two scoops TN whey, 5g creatine, 2T Splenda in 8oz milk/top with water and a multivitamin Dinner: Preworkout: Periworkout: Lift: Postworkout: Snack: KCals: 1692 Protein (g): 166 Fat (g): 29 Carbs (g): 208 |
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Posted: 6/20/2014 12:01:43 PM EDT
[#11]
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Posted: 6/27/2014 11:35:42 PM EDT
[#12]
You're awesome, and I'd like to be as awesome as you.
As a person who has never dead lifted in their life, where should I start? The apartment complex I live at has a decent gym here. If needs be, I can take a couple pics and post what we've got. I'd rather go about this free, if I can. Otherwise, I will look into joining this gym. |
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Posted: 6/28/2014 1:01:07 AM EDT
[#13]
>sniff< so proud... >sniff<
take some pics and send to me or post them up. As to the one you linked, I am hesitant of any place that prominently features smith machines in their site pics or advertising. ETA: though I do see what look to be power racks and a safety squat bar... Hmmmm... I'll have to check again when I am not posting from my phone. where in TX are you? |
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Posted: 6/28/2014 9:56:53 AM EDT
[#14]
Quote HistoryQuoted:
>sniff< so proud... >sniff< take some pics and send to me or post them up. As to the one you linked, I am hesitant of any place that prominently features smith machines in their site pics or advertising. ETA: though I do see what look to be power racks and a safety squat bar... Hmmmm... I'll have to check again when I am not posting from my phone. where in TX are you? Far North Dallas, near Addison. Tons of chains around me. The one I linked is about 2 miles away. I'll get pics this weekend. |
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Posted: 6/28/2014 1:57:55 PM EDT
[#15]
Call Sean Donnegan. I can PM you his phone number. He's a close friend of Jim Wendler. His team currently works out at the Metroflex over in Plano. I believe it's off 15th and 75.
They used to have a gym that was over near the one you linked but I don't think they use it anymore. I called him and asked about lifting with his group. Unfortunately the timing just didn't work. I couldn't guarantee that I could be there 3 nights a week. He's a really nice guy and he offered to watch me squat for free in order to critique my form. Anyway, my point, if you're looking to start he could probably watch you and give you some tips and pointers to get you started right. |
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Posted: 6/28/2014 4:16:24 PM EDT
[#16]
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Posted: 6/28/2014 5:06:19 PM EDT
[#17]
No barbell or plates in sight. Free weights and assisted machines though.
No pics as there was a guy working out and he didn't seem too kindly. |
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Posted: 6/28/2014 5:11:29 PM EDT
[#18]
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Posted: 6/28/2014 5:19:36 PM EDT
[#19]
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Posted: 7/1/2014 12:34:22 PM EDT
[#20]
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Posted: 7/7/2014 1:09:50 PM EDT
[#21]
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Posted: 7/12/2014 11:02:37 PM EDT
[#22]
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Posted: 7/25/2014 12:09:12 PM EDT
[#23]
Minor training update
Weight holding steady in the neighborhood of 255 |
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Posted: 7/26/2014 1:47:36 PM EDT
[#24]
I haven't heard back from Beauty by Barbell. But I enlisted the help of a friend to "wake" my muscles back up. Been doing some weighted lunges and squats. I was soooooore the first week.
Now I want to lift all the things! And this: 
I'm dealing with a slight tear or overstretch or something in my right upper thigh. Went down for a lunge and tweaked it somehow. It's nearly better. I am ready to get back at lunges. In the meantime, I am squatting with a kettlebell and a power band. |
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Posted: 7/28/2014 5:11:10 PM EDT
[#25]
Bummer about the gym, looked like it would be about perfect.
As to the leg, take the time to heal up right and you'll be right as rain in no time. Remember, it's a marathon, not a sprint. AND squat more. 
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Posted: 8/8/2014 11:29:10 AM EDT
[#26]
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Posted: 8/8/2014 1:13:51 PM EDT
[#27]
Quote HistoryAll the Internets ever for Best Use of Gifs in a Blog goes to ......... Hank. Something else you touched on: Infrequent deadlifting. I have also found that I can basically just look at the bar for 1-2 workouts at a time and put pounds on it the next time. Its quite lovely really. |
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Posted: 8/9/2014 10:26:51 PM EDT
[#28]
It is an odd thing, to a degree, but at least in my training I do a lot of posterior chain work, so it makes some sense.
A2A, ME squat yesterday, good times. Weight this morning was 255.2 |
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Posted: 8/25/2014 1:53:51 PM EDT
[#29]
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Posted: 8/25/2014 2:14:27 PM EDT
[#30]
Kind of in your neck of the wood. In Gatlingburg for the next week. People talk funny here, but the shine is good
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Posted: 8/25/2014 2:23:31 PM EDT
[#31]
Dang, not quite close enough for an excursion. Vacationing, I take it?
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Posted: 8/25/2014 2:26:39 PM EDT
[#32]
Yep on vacation, we have some freinds that moved down here so we are visiting. We dont really have shine in AZ so i have done a couple of tastings. Pretty good stuff.
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Posted: 8/25/2014 2:42:23 PM EDT
[#33]
Quote HistoryQuoted:
Kind of in your neck of the wood. In Gatlingburg for the next week. People talk funny here, but the shine is good truth |
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Posted: 8/25/2014 5:19:00 PM EDT
[#34]
Hi Hank.
Bye Hank.
(Just passed through Memphis.) |
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Posted: 8/25/2014 5:33:44 PM EDT
[#35]
Quote HistoryQuoted:
Hi Hank.
Bye Hank.
(Just passed through Memphis.) Well fine! I'm working anyway.
Congrats, y'all! |
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Posted: 8/25/2014 10:14:04 PM EDT
[#36]
It was a quick drive by. We wanted to get back to TX.
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Posted: 8/30/2014 4:48:56 PM EDT
[#37]
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Posted: 8/30/2014 5:23:20 PM EDT
[#38]
Hank would you explain the chains to me?
I mean, I know they add weight but why chains and not just more plates ? I've seen a lot of people using them and I'm curious as to why. Thanks |
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Posted: 8/30/2014 5:53:41 PM EDT
[#39]
Use of bands and chains is referred to as "accommodating resistance"- the weight being least at the bottom and greatest at the top, it forces you to maintain or accelerate your lift throughout, theoretically forcing you to be more explosive through the range of motion.
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Posted: 9/6/2014 4:47:46 PM EDT
[#40]
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Posted: 9/6/2014 7:49:08 PM EDT
[#41]
what have you accumulated? ;)
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Posted: 9/6/2014 9:49:13 PM EDT
[#42]
Pain in my hips and hamstrings, mainly.
Thinking about testing squat in my next DE squat day. Maybe bench and DL as well. Would be interested to see where I am on all of them. |
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Posted: 9/18/2014 3:37:33 PM EDT
[#43]
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Posted: 10/1/2014 5:32:55 PM EDT
[#44]
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Posted: 10/1/2014 6:46:41 PM EDT
[#45]
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Posted: 10/2/2014 10:15:29 AM EDT
[#46]
I concur.
Program looks good BUUUUUUUUUUUUUUUUUUUUUUUUUT yesterday was Wednesday, an off day.
I did 4x20 external rotation on each arm and 40 band pull aparts before and after last night's training sesh instead.
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Posted: 10/9/2014 1:57:23 PM EDT
[#47]
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Posted: 10/17/2014 11:16:50 AM EDT
[#48]
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Posted: 10/28/2014 11:30:35 AM EDT
[#49]
Alright, let's get reacquainted.
Firing it back up, time to get serious about the diet and get some good base training underway. As to methods being used, I am perusing the Renaissance Diet and the Juggernaut Method. I don't claim to have the best, most thorough understanding of either as I am still reading through them, but I have culled what I believe are some of the general principles or the high level concepts. I am running with those for now and as I read more and gain a more thorough understanding of them, I will keep sharpening the axe, so to speak. One of the biggest things I will be working on, from a diet standpoint, is honing the macro balance to more closely match the Renn Diet recommendations, as I know I am not currently in line with them and probably won't be for a minute. Goals are pretty open at this point, but the long term diet goal is to get under 220lbs bodyweight without letting the lifting suffer. No real time frame there except to try to get there in the next six months or so. Lifting goal is much broader than even that, currently only working on rebuilding my base strength and honing technique in the big three lifts. Juggernaut appears to be good for that with the higher rep work built in, so that's what we'll roll for right now. Also trying to get back into the habit of early morning lifting. Yay. So without further ado... let's roll. DAY 03-01 Tuesday, 28 October 2014 Morning weight: 253.6 Preworkout: shake with one scoop Musclepharm Combat and a caffeine tablet Periworkout: water Lift: Squat - 8s 5r @ 210lbs, 3 @ 210lbs (tweaked/cramped right quad on last set, will repeat the 10 cycle next week) X walk with red band - 5x10 each direction Sled drag - 10 x 25yd w/3 plates Postworkout: shake with two scoops Musclepharm Combat and 11oz milk in about 8oz brewed coffee Breakfast: the above stuffs Lunch: six eggs fried in a T of butter over about 6.5oz green peas over 8oz white rice with soy sauce. 12oz milk on the side, a serving of pretzel chips. Dinner: small pepperoni pizza with onion and black olive Snack: banana, two scoops Combat in water KCals: 3014 Protein (g): 236 Fat (g): 93 Carbs (g): 293 |
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Posted: 10/28/2014 6:17:56 PM EDT
[#50]
Good luck
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