Notes: To appease both ameritards and eurofags I will be posting all numbers in Kgs and lbs. Kgs will always be in yellow and lbs will always be in your default font color. Those of you who use stone can go **** yaself!

Goals:
To look better naked, obviously. For the time being I'm going to be cutting, lifting on a deficit while continuing starting strength. I'm not real big on numbers but 200 lbs/91Kg has a nice ring to it.

-My other goal is to take attention whoring to a level that slightly unattractive nineteen year old girls could only dream of.

Last workout
Bodyweight - ~215lbs/97.5Kg Haven't weighed myself in a few days, will do it again tomorrow.



8/24/11

Squat	Press	Deadlift
3x5@205	3x5@150	1x5@225

Squat	Press	Deadlift
3x5@93	3x5@68	1x5@102

After workout: Foam rolled entire body for 30 minutes, sat in a tub of cold water(80% just the cold tap and 20% with a little warm water) for 15 minutes.

Diet: 70g protein shake, fajitas with 12 ounces of chicken breast. Only meat, peppers, some tomato, and a tiny bit of cheese. Then a 70g protein shake.

I took some pics of me today. You can look if you'd like but I'm warning you, it's me wearing some seriously tight boxer briefs.



For the time being I can't bench press. I have this weird bump on my hand and I never even know it's there except when I bench, which makes it hurt like hell. A doctor said it's a burst blood vessel but it's been there for over two weeks now. Hopefully it goes away soon and I can get back to benching. Until then I'm just doing presses.

Here's a video of this past DL.

http://www.youtube.com/watch?v=XWCBk9Vl-rc - video of the day

Good luck KP! gogogogogogogogo

Thank you, good sire. <3

Today:
No lifting.

Diet
Breakfast -
65g protein shake, 360 calories
1lb(.45Kg) steamed broccoli with lemon juice, salt and pepper - 300 calories, 40g of carbs

Can you change it back now, Anklebreaker?

Solid goals. Nice font color. Why is your press so absurdly high compared to the other lifts?

Do you have a neurological disorder? How do you plan on inducing seizures?

I've thought about this for a while, and I'm still not entirely sure. On my last bench before my hand got ******ified I did 3x5@215 and they were all speed reps. Maybe it's just some weird genetic thing, or maybe it was because when I switched from 3x10 lolgramming to SS I just started with higher weights on the bench. I never did much with weights before but yeah, brolic upper body. Some of it might have to do with form stuff. I've hurt my back more than once from squatting, but it never stopped me from pressing or benching.


Lunch:

Had no food in the house, went to Subway. Doublemeat ham sandwich.
Cal: 772 Protein: 54, Carb: 116g, Fat: 12g and 30g of sugar. Surprised at how bad this was given fat free dressing and no cheese but oh well.

I have a bitchin chicken chili being made.


Will probably live off this stuff for a long time. It's pretty easy to make even if you suck at cooking like me.

Start a medium size pot of water, put a lid on it. Start a huge pot with as little olive oil as you can(look at all that fat omfg) at very low temp and go turn on a grill. Chop up the onions, throw em in, when the water's boiling add the beans, when the grill's ready add the chicken.

Throw garlic and your choice of hot peppers in with the onions after they get translucent, let it sit for a bit and then add your tomato stuff. Then when your chicken is done cooking chop it up how you like and throw that in. Let that sit for a good bit and then add the beans.

Chili powder and cilantro are your friends. Super, super easy and a batch will last me two days.



I just have to figure how much of this is "half" any ideas on the easiest way to portion this up? The other good news is this **** is really, ****ing filling. I don't know if it's the spiciness or the thickness or what but I doubt I'll be feeling too starved.

No, a mod changed the title. Apparently

`'~,.,~'log'~,.,~'`

was too grating on the eyes. I hope he was just messing with me and changes it back soon, I really like it the old way.

Makes sense, re: pressing stuff.

You could PM the modbot and politely ask to have the thread title changed?

also, that yellow text is pretty seizure-inducing

Where's the bump on your hand?

Thanks Anklebreaker!!
*~'`^`'~*-,._.,-*~'`I love you!`'~*-,._.,-*~'`^`'~*

8/26/11(continued)

Shouldn't have had any chili but it looked soooooo good and I wanted to try it. Small bowl + 115g protein shake. Accidentally used 4 scoops instead of 3. Oh well. Total intake on the day was about 2300 calories.

8/27/11(today)

Pretty good day diet wise. Gym was meh.

Breakfast: bowl of KP's famous chili. Then gym. Then lunch, bowl of chili + 60g protein shake. Dinner will surely be a small bowl of chili.

Daily breakdown:600 calories(that fitday gif isn't accurate I found out) in a regular bowl of chili, 400 in a 2 scoop shake, so 1600 and then I'll try and get by on a small bowl of chili and that'll be around 1900 calories, 220g of protein. I'll probably learn this program a little better and get a better idea of what I'm getting.

The other nice thing is, looking through Fitday, I'm basically crushing all vitmains except A(unless that's somewhere in a brotein milkshake) and B12.

Squat	Press	Chinups
3x5@215	2x4@155, 1x3@155	7,5,4

Squat	Press	Chins
3x5@97.5	2x4@70, 1x3@70	7,5,4

Pretty lulz day for gym. Couldn't figure out why my left side felt so weak during warmup reps on the squat. Turns out I had a 45 on the left and a 35 on the right. lol@me

I have absolutely no WIM for chins or pullups anymore. I'd rather hurt my back every day squatting then do stupid chins. Going to try and put them in front of presses for a while and see if that helps.

I completely fell off the rack on my second set. Was climbing up, holding on to the pullup grips, swinging back and forth. Jumped up for the chin grip, hand slipped off and I landed. Luckily my feet didn't hit the ground first and it made this crazy loud smack in the middle of the gym.

Press was strangely weaksauce. Once I break rhythm I fail but I get so winded that it's hard. Maybe my form sucks and I was never really getting those other reps anyways.

Press 155 form check Squat 215 form check Sadly no video clip of me falling off the chinup grips.

Post gym: Ice bath. No warm water, small bucket of ice. Really not that bad. Going to try a big bucket of ice next time and get a thermometer.

Foam rolled for 20 minutes


Video of the day: http://www.youtube.com/watch?v=Oh8QD0z1Ox8

Song of the day: http://www.youtube.com/watch?v=S9K1lQNZlZQ

Bodyweight <212lbs <96kg

Went with a small protein shake instead. I'm still perfecting all of this. I think cutting the beans out of the chili will make life easier. Maybe just use 1/4 lb instead. 1500 calories is a lot.

Press looks pretty good, although you move around a tad much during. Tighten your abs and back a bit more imo.

Squat, not so much. Major buttwink going on at the bottom, lumbar is not extended. I can see how that would cause back pain. You need to fix that imo. If flexibility is the issue, start working on that. If it's proprioception, do supermans and the like to learn how to keep your lumbar extended.

I try and keep my lower back flexed the entire time. I don't really know what buttwink is.

How do I know if it's flexibility or precipitation? I can air squat ATG barefoot, but I can't make it rain.

Buttwink is your lumbar unlocking, no longer being in extension. You can see it by how your butt takes a dip at the bottom to get below parallel. Without buttwink, that won't happen. Now, some buttwink isn't crucial, but imo yours is a bit too bad, especially if you've hurt yourself previously squatting.

lol, that word...I have to google it every time. Flexibility issues for the squat is mainly hamstrings and glutes. Not sure how to test glute flexibility actually...DF II or cha might know. I'd read up on flexing your lumbar muscles in SS, Rip describes it pretty well.

sick press/other lifts ratio lolol. Are you using heeled shoes? That should take care of your buttwink right away, but I would still work on flexibility/mobility. Buttwink is lumbar flexion at the bottom of the squat.

Yeah I'm wearing Nike Romaleos, so it's obviously on me.

Since I'm at home can I film myself air squatting with hands in LBBS position or is it not very applicable?

Phatony:



Left hand, along the pinky side, feels like really hard bump is all. Doesn't hurt much until you put real pressure on it.

air squats are applicable. If anything, buttwink tends to get worse without any weight on. My brother has some pretty major buttwink going on with just the bar, but nothing much with 120 kg.

Slightly unusual place to have it but everything else is fairly consistent with a ganglion cyst.

That really is a high press. Jealous. gl man

Bitchass irene put me on the third page, cant keep a good man down tho

Monday:

Squat	Press	Pullups
3x5@225	3x5@155	8,7,7

Squat	Press	Pullups
3x5@115.6	3x5@70	8,7,7

Was pretty happy to get my chins back to something decent, now I can be permanently stuck at 8,8,8 again! Press, no thang.

Squat was interesting, I tried not going balls deep and it seemed to work as I experienced much less back soreness, thought things were going to be going good from there on out...


8/31/11

Squat	Press	Deadlift
1x3@235	1x5@160, 2x4@160	1x5@235

Squat	Press	Deadlift
1x3@106.6	1x5@72.5, 2x4@72.5	1x5@106.6

Squats were pretty awesome as you can tell. I came up from the third one, my back already felt sore, and I'll be god damned if I just didn't want to, at all. I definitely had it in me to at least finish the set. I thought about dropping 5 lbs off and just decided I didn't want to hurt my back anyways.

I have a video of my Monday squat work sets, http://www.youtube.com/watch?v=r3oJCyMi2y8

Is switching to HBBS or FS going to be something that will make me less susceptible to proprioception(sp? making it rain) I don't hate squatting but I hate feeling like someone hit me in the back with a wrench three times a week.

In any case, presses felt amazing. I honestly think I had 5,5,4 in but my song switched to some lameass **** and it threw me off. Oh well, 3x5@160 should be easy as hell on Friday.

DL - I felt good about these. This was also the first time a DL ever actually felt heavy, like I wasn't just going through the motions for something. Should I be dropping my ass as I drop the weight so I'm already set up for the next rep?


In other good news I got my power and internet back today, and I also got


BILLS HAT AND EARBUDS OMFG. Now I just need to find a donk to trade me for some cream spirit or something. I lost my irl ipod buds at the gym, lol.


Diet: LOL_CALORIES. It turns out Fitday was noobing hard on my black beans, the bag I buy has half the calories(HALF) and 10% more protein. I also managed to find tomatoes with less sugar, and they're cheaper.

New macros for the chili are way better as a result. I'm finding on off days it's actually a bit of a chore to eat 2,000 calories. Assuming I do nothing but sleep, is it okay to get 170g of protein and 1,600 calories?

Sure, re: 1600 cals. Just eat a bit more on workout days.

Front squats are way better for the low back, but I wouldn't give up on back squatting just yet. Not sure if HBBS will help much - you might give it a try though?

Can you touch your toes with straight legs? If not, how far away are you? This will test hamstring mobility. There are guys (I think miles?) that still can squat fine even with lolbad hamstring mobility though, but it certainly doesn't help. Slightly dependent on anthropometry as well prob.

I just tried touching my toes with knees locked. I can do it, but it feels a little strained on my hams and calves, probably ultra standard though, and I'm actually surprised at how little discomfort there was..

Ok, then your hamstrings aren't the problem.