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Old 01-28-2013, 01:13 PM   #51
loco
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Re: Loco's Metabolic Strength + Mass Log

That reminds me, I need to post a leg shot soon. That's where my hope lies that I can break 150 pounds LBM.
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Old 01-28-2013, 01:15 PM   #52
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Re: Loco's Metabolic Strength + Mass Log

I wonder what G4S is thinking right now? He is at 250 pounds LBM and I am crying about 150. Ha Ha. G4S probably comes over to this log once in a while and says "time for some entertainment from the tinybro."
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Old 01-28-2013, 01:16 PM   #53
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Re: Loco's Metabolic Strength + Mass Log

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400, 400 club tho
Damn short manlet lbbsers..
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Old 01-28-2013, 01:19 PM   #54
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Re: Loco's Metabolic Strength + Mass Log

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Damn short manlet lbbsers..
+1

Anyway, prescribed to this thread.

gl loco, get strong, etc.
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Old 01-28-2013, 05:29 PM   #55
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Re: Loco's Metabolic Strength + Mass Log

Day 1 Legs
HBBS 2x5 185




Going to try 190 next week. You can't really tell from that angle because the camera is looking up, but those are an inch or two below parallel. I can get lower for sure but I tend to buttwink even more. I think I am fine at this depth but let me know if you think otherwise.

Leg Press 2x10 340

1-arm swings 2x10 65s (40 reps total)

They look kinda jerky and probably don't need to lean back as much. Still going to go to 70s next week.

Other quad stuff
Other ham stuff
some calves

Planks 120s, 90s, 75s

These stink. No WIM. My least favorite exercise at the moment.

Going to do weekly weigh ins from now on. I am losing weight everyday and its disturbing. Also going to pump up the calories to 3000.
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Old 01-28-2013, 05:59 PM   #56
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Re: Loco's Metabolic Strength + Mass Log

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1-arm swings 2x10 65s
More hip flexion, less knee flexion. Also just do 2 handed swings holding the DB by the iron and not the handle.
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Old 01-28-2013, 06:05 PM   #57
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Re: Loco's Metabolic Strength + Mass Log

that's an easy 5 rep set bro. get your knees out ******.
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Old 01-28-2013, 06:08 PM   #58
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Re: Loco's Metabolic Strength + Mass Log

You should weight the planks and do less time. Or go to barbell rollouts or something.
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Old 01-28-2013, 06:20 PM   #59
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Re: Loco's Metabolic Strength + Mass Log

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You should weight the planks and do less time. Or go to barbell rollouts or something.
Agreed. Although seeing as how difficult it is to progress with rollouts I'd recommend milking weighted planks for a bit first.
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Old 01-28-2013, 06:34 PM   #60
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Re: Loco's Metabolic Strength + Mass Log

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that's an easy 5 rep set bro. get your knees out ******.
I am hoping for some linear progression for at least a couple of weeks so went with a light weight to check on form. Also trying to resolve my hip mobility issue. Been doing some mobility WOD that has helped out. But you can still see that my left hip does not have the mobility of the right hip. The left hip wants to go back in. It was so bad before that my foot would automatically scoot in 2-3 inches at the bottom of the movement.
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Old 01-28-2013, 06:52 PM   #61
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Re: Loco's Metabolic Strength + Mass Log

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More hip flexion, less knee flexion. Also just do 2 handed swings holding the DB by the iron and not the handle.

There are two versions of it. I have been switching over to the Dan John version but I am somewhere in between right now. I agree I have too much knee flexion.


Here is Tate on this version that looks squatty to me

http://train.elitefts.com/exercises-...quat-position/
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Old 01-29-2013, 01:03 AM   #62
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Re: Loco's Metabolic Strength + Mass Log

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More hip flexion, less knee flexion. Also just do 2 handed swings holding the DB by the iron and not the handle.
+1

You look like you're using way too much shoulder & low back to lift the weight. The hip snap is what should make the weight move. Think of your arms like they're ropes with hooks on the ends when you do swings - dont lift the weight with your arms. Hinge the hips and snap them to make the weight go up. "Attack the zipper" on the way down.

http://www.t-nation.com/free_online_...etabolic_swing

You don't need to keep loading swings heavier. 65 or 70 lbs might be a little too heavy right now. The heaviest I've ever done 2 arm swings with is 80 lbs and I weigh ~240 & am a lot stronger than you are right now.

Quote:
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You should weight the planks and do less time. Or go to barbell rollouts or something.
+1
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Old 01-29-2013, 03:57 PM   #63
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Re: Loco's Metabolic Strength + Mass Log

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I think we have pretty similar size/bone structure, except I am on more of a bulk at 180 lbs with considerably higher bodyfat. Interestingly, I think many casual observers would assume you are more muscular/stronger than I am, but except maybe for some of the vanity muscles, I am pretty sure the opposite is true.

Ironically, for average sized ectomorphs (which includes both of us and most members of this board), who cannot really put on a lot of mass at a low BF%, we actually have to get small and (relatively) weak to look strong.



(This is the artist formerly known as jdock99 in case you didn't already know)
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Old 01-29-2013, 04:28 PM   #64
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Re: Loco's Metabolic Strength + Mass Log

Yeah I agree with most of that jdock. But I also think we can get pretty strong at a low bodyfat percentage. I have to believe it or else I would be doing the juice already.
Its just a long slow road. Might be years before I lift some big weights.
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Old 01-29-2013, 04:42 PM   #65
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Re: Loco's Metabolic Strength + Mass Log

1/29 Tuesday
Back n' Bombs

Weighted Pullups
11(generously giving myselft the 11th), 9, 9

Added a 20 lb dumbell here. I am supposed to be doing 3 sets of pullups to failure. But I don't give a fack. So weighted this time.

Pendlay Rows *
115x10,8

*Not in my original programming but don't care. Had technical difficulties so no video

DB Rows 2x20 60s

Prone Trap raise 2x12 15s
Weird little exercise but seems okay. I've been ignoring my traps on purpose so time to hit them up again.

Other rowing movements
Bicepticon work
Light forearm work

Going to get 3000 calories again today. I look super flat in the pullup video. Don't even look leaner. 152 pounds and possibly picked up the HIV KC has been talking about.
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Old 01-29-2013, 05:14 PM   #66
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Re: Loco's Metabolic Strength + Mass Log

Nice pullups - the first 10 were very solid. Isn't 20lbs x 10 pretty damn good, especially for your weight?
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Old 01-29-2013, 05:26 PM   #67
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Re: Loco's Metabolic Strength + Mass Log

Well remember if you add my bodyweight + 20lb dumbell, you still get a very small number. So not very impressive.

But I could only do 1 around this time last year, so .....

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Old 01-29-2013, 05:30 PM   #68
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Re: Loco's Metabolic Strength + Mass Log

Ehhh, this is the start of a strength + mass log. The # isn't that tiny imo. Busto didn't build latcity in a day and neither will you.

Just keep fighting the good fight.
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Old 01-30-2013, 09:14 PM   #69
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Re: Loco's Metabolic Strength + Mass Log

Day off
walking the dog. light treadmill. decline leg raises 4x20. light bench working on powerlifting version (135x5, 135x5, 155x5, 155x5).


Current supplements
Fish oil - no injuries, no tendonitis, lower cholesterol since taking it. win, win, win
Creatine - I bought two pounds for $16 a few months ago so might as well finish it
Green Tea - mostly drinking a lot but also have some EGCG supplement. The research shows slight increase in metabolism but my girlfriend loves it so I am okay with drinking it (share an interest with the girl is good). Plus rumors of it being antiviral and good for cholesterol.
Whey protein - Mostly for convenience, I prefer food but sometimes hard to get 200+g daily. Plus its cheaper than food. Win, win.

Also have some Craze preworkout but I am planning on letting it go after its finished. Spending $500 a year on preworkouts seems dumb.
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Old 01-30-2013, 11:22 PM   #70
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Re: Loco's Metabolic Strength + Mass Log

Did you take creatine when you were cutting, or are you just starting it now? I'm considering it myself, but I'm afraid the supposed bloat will be counterproductive towards my aesthetic goals (which is the whole point of cutting). 200 g protein/day also sounds like a lot to me. I've always believed in 1g/LBM when cutting - and when bulking the requirements don't even need to be as strict.
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Old 01-31-2013, 12:16 AM   #71
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Re: Loco's Metabolic Strength + Mass Log

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I don't know who Jayswole is, but I am aware of busto's log and it seems unlikely he is 10% bf and highly improbable he can squat 315.

Admittedly you have exceptional dedication but achieving those goals would be very very impressive for a recreational lifter IMO.
never was 10% imo.. and I hbbs 315 about a month ago. can't do it now, tho.
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Old 01-31-2013, 12:18 AM   #72
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Re: Loco's Metabolic Strength + Mass Log

loco- them pullups look wrong somehow. like you're pulling with your right more.
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Old 01-31-2013, 09:07 AM   #73
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Re: Loco's Metabolic Strength + Mass Log

They look weird cuz I am a retard when it comes to form I might have some back inbalances. My bro says my right side is more muscular. I don't see it but if people keep telling me I should probably start doing some unilateral stuff. I started the dumbell rows and I really want to do 1-arm barbell rows but I am not sure I have the equipment for that at my gym.

Anybody know how to setup for 1-arm barbell rows? I would think you need that little contraption that has a little hole where people setup their t-bar rows.
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Old 01-31-2013, 09:12 AM   #74
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Re: Loco's Metabolic Strength + Mass Log

Found this



Going to try them next time. Doesn't look like he is using the tbar hole contraption. There is an article on Tnation where some guy is raving about this exercise. Gotta try everything so my body doesn't look like a "skinny used up toilet paper." My girlfriend's exact words.
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Old 01-31-2013, 09:54 AM   #75
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Re: Loco's Metabolic Strength + Mass Log

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Did you take creatine when you were cutting, or are you just starting it now? I'm considering it myself, but I'm afraid the supposed bloat will be counterproductive towards my aesthetic goals (which is the whole point of cutting). 200 g protein/day also sounds like a lot to me. I've always believed in 1g/LBM when cutting - and when bulking the requirements don't even need to be as strict.

I started the 'tine during a 3 week period where I averaged 1900 calories per day (that was my lowest during the cut). I didn't load it, I just took a little preworkout and a little post workout.

I didn't bloat or anything. I lost even more weight because of the calories. But I got significantly stronger for the first two weeks. Now I am kind of afraid to go off it

And by significantly stronger, I mean a few extra reps on all lifts and then went up in weight on the exercises for two consecutive weeks. Which to me was miraculous considering I had stalled.
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