Zomghax's SS Log - Page 5 - Health and Fitness Forum

Two Plus Two Forums Other Topics Health and Fitness

Zomghax's SS Log

Post Reply Subscribe

...

Page 5 of 14

1 2 3 4 5 6 7 8 9 10

Page 5 of 14

1 2 3 4 5 6 7 8 9 10

07-04-2010 , 03:46 PM

#101

Thremp

banned

Join Date: Nov 2005 Posts: 36,452

Smiley says press then squat.

Quote

07-04-2010 , 07:28 PM

#102

theblackkeys

Carpal \'Tunnel

Join Date: Sep 2006 Posts: 7,208

I'm not reading back through your log but shoulder/elbow pain can be caused by carrying the load with your arms/elbows during squats. Doing presses first is a decent idea as well when squats get brutally tough, see how you like it.

Also, was I right about cutting or what?

Quote

07-05-2010 , 07:44 AM

#103

ZomgHax

Carpal \'Tunnel

Join Date: Aug 2008 Posts: 12,849

Thing is, the pain is only really in one shoulder. I have some normal soreness in the other. But the actual pain is only in my right shoulder, so I'm not sure if squatting before pressing would be the cause. Although its entirely possible.

And yeah, you were definitely right about cutting. Just gotta be honest with myself.

Quote

07-05-2010 , 06:39 PM

#104

ZomgHax

Carpal \'Tunnel

Join Date: Aug 2008 Posts: 12,849

RFL Day 1 (Take 2)

Weight: 198lbs
Calories: 1,104
Fat : 33.8g
Carbs: 7g
Protein: 181.6

Workout:

Did a bunch of high rep stuff, as per Lyle's advice.

Squats:
3x15x225

Dumbbell Bench:
3x15x40's

Rows:
3x15x95

Quote

07-05-2010 , 06:41 PM

#105

Spenda

Carpal \'Tunnel

Join Date: Oct 2007 Posts: 15,314

depletion isn't necessarily just high reps, it's the speed/length of the rep, the concentric and eccentric should both be 2sec for a 4sec rep.

Quote

07-05-2010 , 06:43 PM

#106

ZomgHax

Carpal \'Tunnel

Join Date: Aug 2008 Posts: 12,849

Hm, I definitely did that Squat wise, probably not so much on Bench/Rows though.

Edit: Would it be worth doing again next workout (Friday) or just go back to lifting heavy with low volume?

Quote

07-05-2010 , 06:56 PM

#107

Spenda

Carpal \'Tunnel

Join Date: Oct 2007 Posts: 15,314

should only be done once, and squats weren't the way to go, machines for once have their place as they are the best for depletion work. Which cat are you, how long are you doing the RFL, etc..?

Quote

07-05-2010 , 06:59 PM

#108

ZomgHax

Carpal \'Tunnel

Join Date: Aug 2008 Posts: 12,849

Probably only 2-3 weeks.

Quote

07-05-2010 , 07:13 PM

#109

Spenda

Carpal \'Tunnel

Join Date: Oct 2007 Posts: 15,314

it won't do you any good to do it 4-5 days later if you're following RFL as you'll be depleted by that point anyways, it's best for cat1/2 who are doing a straight 10-14 day RFL and want to kickstart stuff like fat mobilization by depleting Day 1.

Quote

07-05-2010 , 09:33 PM

#110

ZomgHax

Carpal \'Tunnel

Join Date: Aug 2008 Posts: 12,849

I'm cat 2. Would it be worth going tomorrow and doing some?

Quote

07-05-2010 , 10:03 PM

#111

JRo

grinder

Join Date: May 2008 Posts: 545

[insert random trolling here]

Are you taking before/after pics?

Quote

07-06-2010 , 12:41 AM

#112

theblackkeys

Carpal \'Tunnel

Join Date: Sep 2006 Posts: 7,208

Quote:

Originally Posted by ZomgHax

It often only happens to one shoulder.

I also suggested cutting now since most people work so hard for the last few pounds of progress and then get burned out and quit going to the gym. At least that's why I think they stop being consistent.

Quote

07-06-2010 , 08:03 AM

#113

ZomgHax

Carpal \'Tunnel

Join Date: Aug 2008 Posts: 12,849

JRo - yeah, I took some before pictures and plan to take some after. Wish I had of taken some pictures before I started SS to see the overall change, but oh well.

Blackkeys - My shoulder is pretty much consistently in pain throughout the week, not bad or anything, but definitely noticeable, and gets noticeably worse as I use it. Would that be standard from just the stress from squats? Also, is it indicitive of a form error on them? Or just a bit unavoidable as weight goes up?

Quote

07-06-2010 , 05:04 PM

#114

theblackkeys

Carpal \'Tunnel

Join Date: Sep 2006 Posts: 7,208

yes and yes and no, although it does happen more often with heavy ass weights.

Quote

07-06-2010 , 08:25 PM

#115

ZomgHax

Carpal \'Tunnel

Join Date: Aug 2008 Posts: 12,849

RFL Day 2

Weight: 195lbs
Calories: 1,154
Protein: 193.7
Carbs: 6.4
Fat: 34.8

Free meal tomorrow. Can't wait!

Quote

07-07-2010 , 04:48 PM

#116

ZomgHax

Carpal \'Tunnel

Join Date: Aug 2008 Posts: 12,849

F RFL without Ephedrine, my god. Just gonna go with a sane diet.

Looking at a 20% deficit or so.

Quote

07-13-2010 , 08:21 AM

#117

ZomgHax

Carpal \'Tunnel

Join Date: Aug 2008 Posts: 12,849

Decided to stop being a little girl and start acting like a man.

So I'm back on RFL. On Day 3 right now.

Day 1 was 1,000ish calories, 160g'ish of protein. 198lbs.

Day 2 was 1,100ish calories, 185g'ish of protein. 193.6lbs.

Was around 191lbs this morning.

Plan to hit the gym this afternoon, took the last week off, shoulder feels great, ready to lift heavy ass weight at lesser volume. Ship ship.

Quote

07-13-2010 , 06:49 PM

#118

ZomgHax

Carpal \'Tunnel

Join Date: Aug 2008 Posts: 12,849

First Day back being a man:

Squats:
3x3x295lbs

Bench:
3x3x175lbs

Deadlifts:
1x3x335lbs

Squats were heavy, probably wouldn't have gotten sets of 5, but maybe I'm just selling myself short, anyway, definitely lost some strength there, between the week off and 3 days of little food, I expected worse.

Bench felt awesome mainly because my shoulder felt great. Probably could have done 185 or even 190, but figured it'd be better not to push myself.

Deadlifts weren't too bad at all.

RFL Stats for day 3:
Weight: 191lbs
Calories: 1650
Fat: 54g
Carbs: 86g
Protein: 199g

Had my free meal today, which is why those stats look big. Meal was so nom nom after no carbs for two days, and definitely helped keeping me fueled in the gym.

Quote

07-13-2010 , 08:24 PM

#119

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

How does RFL feel 3 days in? I've been told the first few days are the worst. Why did you take your free meal so early or are those scheduled? I haven't read it all yet but I'm 90% sure I will do RFL for at least two weeks.

Quote

07-13-2010 , 08:46 PM

#120

ZomgHax

Carpal \'Tunnel

Join Date: Aug 2008 Posts: 12,849

It's not too bad actually. Hunger isn't too much of an issue so far, I definitely feel a bit weaker, and don't have nearly as much energy though, but overall its not bad.

Lyle recommends lining your free meals/refeeds up with your workouts, so I did my free meal today, and will do my re-feed with Friday's workout.

As category 2, I get one of both each week so I figured I'd just evenly space them out throughout the 2,3,4 weeks (whichever I decide), so I'm never too far from one.

I can already notice some fat loss on my face, so I'm pretty stoked about the whole thing right now.

Quote

07-14-2010 , 05:54 PM

#121

ZomgHax

Carpal \'Tunnel

Join Date: Aug 2008 Posts: 12,849

RFL Day 4:

Weight: 189lbs
Calories: 1090
Fat: 26g
Carbs: 12g
Protein: 191g

Quote

07-16-2010 , 07:23 AM

#122

ZomgHax

Carpal \'Tunnel

Join Date: Aug 2008 Posts: 12,849

RFL Day 5:

Weight: 188.5lbs
Calories: 1,000
Fat: 30g
Carbs: 32g
Protein: 145g

Quote

07-16-2010 , 06:38 PM

#123

ZomgHax

Carpal \'Tunnel

Join Date: Aug 2008 Posts: 12,849

Worked out today, results are as follows:

Squats:
3x3x300lbs

Press:
3x3x110lbs

Rows:
3x3x155lbs

Everything felt great, and probably could have and should have done more. But I'm really happy with not seeing too much of a drop in my strength so far.

RFL Day 6:

Today was my refeed.

Weight: 188lbs
Calories: 2,020
Fat: 28.5g
Carbs: 273g
Protein: 154g

Quote

07-17-2010 , 07:13 PM

#124

ZomgHax

Carpal \'Tunnel

Join Date: Aug 2008 Posts: 12,849

RFL Day 7:

Weight: 191lbs
Calories: 980
Fat: 35g
Carbs: 26g
Protein: 133.8g

Had a few not quite RFL approved meals today, and really need to get back to eating more protein, RFL on the weekends sucks. Tomorrow should be better.

Quote

07-19-2010 , 07:39 AM

#125

ZomgHax

Carpal \'Tunnel

Join Date: Aug 2008 Posts: 12,849

RFL Day 8:

Weight 191lbs

Not sure what my macro's were for yesterday.

Something along the lines of 100g of protein.

I ate like a damn mouse yesterday. Need to start getting back to more protein.

Quote

Page 5 of 14

First

1 2 3 4 5 6 7 8 9 10

Last

Post Reply Subscribe

...

Page 5 of 14

First

1 2 3 4 5 6 7 8 9 10

Last