17.1.2015

Damn. Benching plain sucked today.
DL main effort OTOH felt great, felt like I left plenty of reps in dat tank.
Speed-reps however didn't feel quite as snappy as last time.
Weird day.

Bench
3x4x87.5 kg

Deadlift
2x2x150 kg

Back in the WR-territory. Might try to move up +5 kilos next couple of sessions to make it about treefiddy 'murican pounds before this bulk is over.



4x2x110 kg (45s)



Incline-Bench
65 kg
9, 9, 7

Power-Shrugs
2x10x160 kg

Ab-Wheel
2x10

BB-Curls
1x15x40 kg

Nice DLs, man! There's a weird hitch at the beginning of the descent. Try to keep the bar path straight. Are you trying to soften the descent because of your floor or something? Anyways, they look good on the way up.

Thanks, broski! Still weaker than you though, saw you just made yet another PR yourself. Good work.

I think I'm not pushing my hips back far enough / quickly enough and I have to go around my knees hence the not perfectly vertical bar path.
Not worried about the floor, I use bumpers plus the floor is covered by a rubber mat. When I'm past my knees I let the bar fall almost freely.

Just like with my neck crane, that's how my DL's have always been / looked like.
Not optimal, but not overly concerned about them, either.

nice DLs

How long ago did you have back troubles? Disc related I am assuming?

Sensei,

Thanks.

Long story short:
My back problems started in the winter of 2010-2011 - lowback stiffness, sciatica etc.
Fall 2011 I figured I need to get stronger so in Nov 2011 I touched a barbell for the very 1st time ever and tried to do SS/GSLP-style progress for X months (don't remember for how long exactly).

Lifting did basically nothing for my problems (maybe even made things slightly worse) and at some point in summer-fall 2012 I quit 'cos life and poker and **** got in the way.
Did nothing but sat on my ass for like 6 months or so.
Lowback problems kept getting worse and worse. Couldn't stand straight in the mornings, had on and off torturous pain etc.

In Jan or Feb 2013 I finally went ahead and had MRI's taken of my lowback - sizable protrusion in L4-5 was the verdict. Saw numerous physiatrists / doctors / PT's.
All the info I got from them and the therapy they had me doing for a short while were pretty much useless.

Bought a copy of LBD by McGill in Feb or Mar 2013, read it and started rehabbing my lowback on my own as per the advice in the book.
~3 months of daily curlups, birddogs, plank variations etc - slowly but surely my core got stronger and all the lowback troubles went away.
Got back to lifting things in May-June 2013 and haven't had any lowback discomfort ever since, not even during my layoff in fall 2013 - Spring 2014.

The mistake I made was trying to get into lifting too soon, shoulda taken the time to properly rehab my back / get my core strong first.
And pay more attention to perfecting my form instead of trying to add weight as quickly as possible.
SS is kinda regarded in that ******. What's up with the ****ing hurry. Gotta think long-term.

Good for you Anne, good for you.

19.1.2015

Week	BW		Cals	Protein	Carbs	Fat	Fiber
1	70,2		2726	176	255	111	30
2	70,7		2846	187	266	115	35
3	71,1		2969	172	294	123	31
4	71,7		3192	189	307	134	39
5	72,4		3347	194	330	139	37
6	73,4		3332	200	306	145	46
7	74,2		3671	218	360	151	37
8	74,5		3338	206	309	142	42
9	75,0		3553	197	329	161	36
10	75,4		3110	202	290	127	43
11	75,7		3212	207	297	133	37
12	75,7		3415	206	322	145	42
13	76,3		3486	225	308	150	41
14	76,9		3535	219	336	146	39
15	77,8		3435	202	316	151	36
16	77,7		3288	189	337	132	30
17	77,8		3449	208	314	151	41
18	77,8		3814	219	366	164	37
19	78,7		3709	225	341	160	40
20	79,4		-	-	-	-	-

Fat. Bulk.

19.1.2015

Biking
22 kms / 15.5 kmph

Fine.
Already dreading Wed and Fri, though.
Temperature supposed to be somewhere between -10 and -20 celsius.
Oh well, more layers of clothing is the answer to that.

20.1.2015

Nightmare session.
Think I'm coming down with a stomach bug of some sort.
Stomachache + constantly being on the brink of throwing up for last ~13 hours.
Work sucked. Gym sucked. Probably shoulda just skip both.
Meh.

Bench
90 kg
4, 4, 3

Front-Squat
2x2x85 kg

Quads were all beat up from yesterday's biking + wearing a belt
was super uncomfortable due to the stomachache.
3x3 next time. Maybe.

CGBP
70 kg
9, 8, 7

BB-Bent-Over-Row
3x10x60 kg

Too lazy to video.
Felt fine all things considered.

Ab-Wheel-Rollouts
2x10

A mere thought of wearing a 30kg+ backpack was too puke-inducing so did these
instead of planks.

BB-Curls
2x10x40 kg

Dunno if I'm capable of forcefeeding myself more than 3k cals today.
Zero appetite. Bleh.

Hope your tummy feels better soon!

How much do you weigh?

I was 188.5 lbs yesterday. Haven't weighed in yet today, but I'm feeling pretty light.

Eat moar, bro!

#HAES #imperialforever #dontreadeuronumbers

thanks for sharing!

Thanks.
Still sorta feeling like **** today, tho.
Woulda really liked to bike to work today but not a chance.

Saw you post 187.8 earlier today in your log. So it seems like you're ~5 pounds down in ~a week. Way to go, man.

I weighed in at 175 this morning w/ empty stomach after taking a leak.

Ended up consuming ~3.2k cals yesterday, which I guess can be considered a success.
Just had my first meal for today, 2pm late breakfast, 2 burgers + large fries.
Now I'm just waiting for it to transform into liquid napalm.
Hopefully I'll manage to make it to a bathroom in time.

#'murica#1.

No problem, man.

Something I'd like to add is that ever since finishing LBD I've also been paying a ****load of attention to how my lowback posture is during everyday stuff; sitting, standing up, rolling out of bed, picking stuff up from the floor etc.
Basically ~never let it go into fullblown flexion.

22.1.2015

Still feeling kinda bleh overall but lifting felt more or less fine so that's good.
Appetite's still lost though.
Forcing down food is terrible.
But man gotta do what man gotta do.

OHP
3x4x62 kg

Weighted Chins
2x6 @ +15 kg
8 @ +5 kg

DB-OHP
3x10 @ 17.5 kg's

Side-Planks
+20 kg
1x5x10s (left)
1x5x10s (right)

DB-Hammer-Curls
3x10x17.5 kg's

No biking today.
Too sick. Too cold. Too much snow.
Lame.

BTW, weighed in at 80.1 kg yesterday morning w/ empty stomach and bladder.

Officially overweight now according to BMI.
Also officially not a tinybro according to S&F.
175 imperial pounds is the cutoff last I checked.
Kool.

Get well, bro.

Congrats on being fat!

Tinybro membership revoked!! One of our most important brothers is a goner. Lost to the Nomzies. Tear shed. RIP.

Pummi,

Would you characterize yourself as fat or fit? 5'9" 175 could really go either way, as you are basically in BustoRhymes territory, and he isn't fat, although he does have some roid gut going on.

fwiw, I was joking and don't think he's fat.

Haven't seen recent noods, though.

Despite increasing your calories every week you managed to average 0.5kg weight gain per week? am I reading that right? That's a nice progress of gaining mass

Just a short visit to the dark side, my man.
So far don't really like what I'm seeing so don't count me a goner just yet.
Most likely will be rejoining the ranks of the brotherhood soon enough.

Definetely a true fat, not even particularly close.
BR is quite a bit stronger than me in all of the lifts.

Fattest I've ever been, for sure, and also feel like a fat man.
BF-% probably ~20 so pretty fat objectively, too.

Pretty much, yeah.
Think I need to be eating 4k+ a day this week to have a crack at gaining one more half a kilo to make 80's stick.
That 80.1 last week was just a one-off, the very next morning I weighed in at 78.7 kg.

24.1.2015

Bench
92.5 kg
3, 2, 2

Weaksauce but not too worried about this because it seems like I perform quite a bit better on Tuesdays, being fresher and all after 2 days off.
2 plates should be a lock this week or the next.

Deadlift
2x2x155 kg

A bit tougher than what I expected.
Probably should still be good for 160 next time, though.

4x2x115 kg (45s)

Incline-Bench
3x7x70 kg

Power-Shrugs
2x10x160 kg

Ab-Wheel
2x10

BB-Curls
2x10x40 kg

Week	BW		Cals	Protein	Carbs	Fat	Fiber
1	70,2		2726	176	255	111	30
2	70,7		2846	187	266	115	35
3	71,1		2969	172	294	123	31
4	71,7		3192	189	307	134	39
5	72,4		3347	194	330	139	37
6	73,4		3332	200	306	145	46
7	74,2		3671	218	360	151	37
8	74,5		3338	206	309	142	42
9	75,0		3553	197	329	161	36
10	75,4		3110	202	290	127	43
11	75,7		3212	207	297	133	37
12	75,7		3415	206	322	145	42
13	76,3		3486	225	308	150	41
14	76,9		3535	219	336	146	39
15	77,8		3435	202	316	151	36
16	77,7		3288	189	337	132	30
17	77,8		3449	208	314	151	41
18	77,8		3814	219	366	164	37
19	78,7		3709	225	341	160	40
20	79,4		3644	220	346	153	38
21	79,5		-	-	-	-	-

Fat. Bulk.

4k calories sounds awesome. Eggs + Shake for breakfast, and a large Meat Pizza each for lunch and dinner

In theory eating all the food is awesome.

In practise stuffing your face all day every day is kinda terrible IMO.
You just stop enjoying it. Too much of everything, too full, can't appreciate the tastes no more.
Legit don't understand people getting fat without planning to do so.