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Thread: lifting journal pt. 2

  1. #1951
    LuNa
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    Quote Originally Posted by Time+Patience View Post
    I usually try to go by the calories burned to an extent. I don't believe it's completely accurate, not sure how accurate it is? I don't think I've done a cardio session beyond 35 minutes. I know Luna just put in 50 minutes!
    I went for a 600 calories goal, which is what i normally do. Also put in a bit more time yesterday because it was the first time i did the eliptical and i really enjoyed it. Sometimes cardio is just easier than others and thats when i spend a little more time on it .

  2. #1952
    confused by simplicity bradley's Avatar
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    I doubt the accuracy of the calorie counts on the various cardio machines. I use them more as a reference rather than a factual number. Do you perform cardio more for conditioning or to accelerate fat loss on the cut?

  3. #1953
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    i def dont trust the calorie counter since its just a formula based on body weight and activity speed/resistance. i use the stairmaster specifically because its by far the most strenuous.

    bradley, its mostly for fat loss acceleration. i really dont do a lot of cardio when bulking but i am going to try to change that this next time around to keep up with conditioning and see how it affects partition when bulking

  4. #1954
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    Quote Originally Posted by f=ma View Post
    i def dont trust the calorie counter since its just a formula based on body weight and activity speed/resistance. i use the stairmaster specifically because its by far the most strenuous.

    bradley, its mostly for fat loss acceleration. i really dont do a lot of cardio when bulking but i am going to try to change that this next time around to keep up with conditioning and see how it affects partition when bulking
    I agree, but you have to somehow make cardio fun and feel like you have achieved something.

    I tried the stairmaster the other day and it is incredibly hard. Really dont know how you do 35 mins on that.

  5. #1955
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    very sleepy. going to doc re: PRP today. theres a thread in anabolic about EQ/deca increasing collagen synthesis.. ive actually read a study or two on pubmed that support the first statement, even though belial is presenting some rational counterthoughts

    bw 184.8
    35m stairmaster

  6. #1956
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    Quote Originally Posted by RvNijnatten View Post
    I agree, but you have to somehow make cardio fun and feel like you have achieved something.

    I tried the stairmaster the other day and it is incredibly hard. Really dont know how you do 35 mins on that.
    fun? dunno. i approach it with the same mentality and intensity as lifting. its all a test

    believe me tho, when i first started to get back into it in december, it was destroying me in 10-15m.. i had to build back into it

  7. #1957
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    Quote Originally Posted by f=ma View Post
    i really dont do a lot of cardio when bulking but i am going to try to change that this next time around to keep up with conditioning and see how it affects partition when bulking
    I plan on following that same outline. I'd like to put in more cardio to help keep the metabolism going. I'd like to have a small increase in fat gain this next bulking cycle. I plan on bulking for 6-9 months straight, that would be a recipe for fatness following the protocol of my old bulk.
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  8. #1958
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    yeah. the prob comes in when i get lazy while bulking. i like to do a ton of volume and lifting takes literally 1.5-2h

    i was such a fatass last night, ate a lot but all clean. probably all psychological, but i feel disgusting today... chest/tri/cardio inc

    bw 185.2

  9. #1959
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    good sesh

    smith squats
    135x5
    185x5
    225x5
    275x5
    315x3
    365x4
    385x3
    315x10
    225x10

    standing mili
    95x8
    135x8
    155x8, i could feel some tension in my injured bicep area.. sucky

    db lunges per leg
    30sx3
    50sx3
    70sx3
    90sx3
    100sx8
    90sx8

    db lateral raise ss w/ front raise
    30sx8 / 30sx8 x 3

    leg ext ss w/ calf press
    252x8 / 6ppsx8 x 4

    no cardio.

    dc stretching for: shoulders, biceps, delts, hams, quads

    that broomstick stretch for shoulders is doing amazing things. i feel like i have no impingement at all anymore.. additionally, it is now april 2nd. perhaps it is time to stop screwing around and take things where they need to be.

  10. #1960
    Senior Member ELmx479's Avatar
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    Those stretches are horrible, felt like my shoulder was going to rip off during the chest stretch. When doing the broomstick should stretch can you go all the way around and touch your lower back?

  11. #1961
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    yes they are tough. i'm actually having a bit of an issue finding the sweet spot on the weighted tricep stretch... i feel it more in my delt than tri.. have you done that one successfully?

    and yes, i can go all the way around to touch my lower back. my arms were at like 45 degrees initially when i first started but now theyre closer to 30 degrees

  12. #1962
    Senior Member ELmx479's Avatar
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    Yep, Same exact problem on the triceps. I am going to try a few different things to hit the stretch.

    My shoulders are very inflexible so I am going to stick with a band for that movement until I get some range of motion.

    I have never done smith squats before, how you feel about them? I know the incline smith press felt awkward.

  13. #1963
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    i could barely do the broomstick movement at first, its tough.. and very uncomfortable.. but it has done very good things for me. how does that tri stretch feel on your elbow?

    as far as smith squats.. i have bizarre proportions so i am able to hit my quads much much harder and with far less forward lean by using a smith. i used to be really anti smith.. but there are only so many times you really want to roll a miss on a bench or shoulder press off of you. as long as its a vertical up/down and not angled, im ok with it.

  14. #1964
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    Good squatting Brochacho.

  15. #1965
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    You rock them lunges like no other...a guy at my gym does 'em with 80' max and looks beast, but you got him beat. Like what you doing with the smith squats too, making that whole movement work in your favor.

  16. #1966
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    Crazy freaking lunges, I don't know how you do it lol.....Nice presses too, strong stuff

  17. #1967
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    Nice session all around. I whimp out when it comes to lunges. Eventually probably gonna have to get over that though.
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  18. #1968
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    Good stuff as always dude. What are you thinking regarding diet and such now that it is the 2nd of april?

  19. #1969
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    look at all these posts, thanks guys

    Quote Originally Posted by chevelle2291 View Post
    Good squatting Brochacho.
    thanks buddy
    Quote Originally Posted by CoCoa View Post
    You rock them lunges like no other...a guy at my gym does 'em with 80' max and looks beast, but you got him beat. Like what you doing with the smith squats too, making that whole movement work in your favor.
    thanks terry, always very much appreciated. ill get a vid up at some point.
    Quote Originally Posted by KIBBLES N BITS View Post
    Crazy freaking lunges, I don't know how you do it lol.....Nice presses too, strong stuff
    thanks man, its just advantageous leg dimensions.. lucky me.
    Quote Originally Posted by Mark! View Post
    Nice session all around. I whimp out when it comes to lunges. Eventually probably gonna have to get over that though.
    thanks man. its a good exercise! recommended
    Quote Originally Posted by RvNijnatten View Post
    Good stuff as always dude. What are you thinking regarding diet and such now that it is the 2nd of april?
    well, ive been very lax with the eating. rory pointed out a while back 2-3 weeks ago that its early in the season. i concurred that it might not be best to push extreme levels of conditioning for a few weeks. its been about a month or so.. and i can step it up. ive been coasting using a quasi carb cycling diet that is loosely based on my normal cal reduction diet. cardio only days are strict.. lifting days have increased carbs, fat, protein. its nice. ill eat some ground beef, lots of veggies, extra 2 oz of pasta, lots of ff cheddar. really indulgent :P

    lastly, i did not get PRP done. the ortho i saw said he would be happy to give it to me but cannot guarantee any results based on what he saw on my MRI and based on his physical exam (which was the most thorough ive had between 3 diff docs). despite doing this at his practice, he said from what he has seen in patients, it could be no better than snake oil. i respect this opinion rather than leaping at the chance to make some easy money from me. he does not know whats wrong.. which he said bothers him. however, interestingly enough, he did his residency with a doctor who works with an elbow specialist in Pensacola, FL, who is widely recognized as the best in FL. he said he would contact him to refer me in there.. so i would be taking a day or so off of work to go visit this guy, ideally. i will prob need an updated MRI. so.. if this guy in pensacola doesnt pan out.. PRP.

    anyways..

    cardio/chest/tri inc.

  20. #1970
    Senior Member cphafner's Avatar
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    Quote Originally Posted by f=ma View Post
    yes they are tough. i'm actually having a bit of an issue finding the sweet spot on the weighted tricep stretch... i feel it more in my delt than tri.. have you done that one successfully?

    and yes, i can go all the way around to touch my lower back. my arms were at like 45 degrees initially when i first started but now theyre closer to 30 degrees
    are you talking about a dc stretch? You can also use a dip station. Just basically stay at the bottom of the dip position. Shelby has a video of it somewhere.
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  21. #1971
    Skinny Feet Kiff's Avatar
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    Looking good mate. Nice squats.
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  22. #1972
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    connor, damn good idea. never thought of that

    thanks kiff

    good sesh today

    35m miss stairmaster...

    2 hours rest

    then..

    smith bench
    95x10
    95x10
    135x8
    185x8
    225x5
    255x3
    285x5
    275x5
    225x12

    weighted dips
    +25x10
    +50x10
    +75x10
    bwx18

    smith incline rest paused 3s down, explosive up
    135x10
    165x10
    185x10
    185x8,2,2,2,1

    tried to do some hammer curls... no good with left arm
    left arm..
    10x10
    20x2, stopped

    right arm
    to
    55x10
    45x10 ds
    30x8 ds

    dc stretching: biceps, triceps, shoulders, chest, hams, quads

  23. #1973
    Become Unbreakable Mark!'s Avatar
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    Solid bench session! Sucks that the left arm is still giving you hell.
    "Light Weight"

    260's by May

  24. #1974
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    Quote Originally Posted by f=ma View Post
    i'm actually having a bit of an issue finding the sweet spot on the weighted tricep stretch... i feel it more in my delt than tri.. have you done that one successfully?
    I actually dislike the DB tricep stretch and don't do them. I just go up to the side of a squat rack or a smith machine and place 1 hand behind my head with my elbow bent and grab the side of the rack and slowly pull against my hand which then gives my triceps the stretch that I need and can feel.

    I think it's easier to manipulate the force that you place against the stretch and it's much more effective doing it the way I prescribed above.

    Does that seem to give you an alright image or no? I can try to post a video up later this week if needed as well as with any other potentional questions.
    Last edited by Time+Patience; 04-03-2011 at 09:16 PM.
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  25. #1975
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    Quote Originally Posted by f=ma View Post
    l well, ive been very lax with the eating. rory pointed out a while back 2-3 weeks ago that its early in the season. i concurred that it might not be best to push extreme levels of conditioning for a few weeks. its been about a month or so.. and i can step it up. ive been coasting using a quasi carb cycling diet that is loosely based on my normal cal reduction diet. cardio only days are strict.. lifting days have increased carbs, fat, protein. its nice. ill eat some ground beef, lots of veggies, extra 2 oz of pasta, lots of ff cheddar. really indulgent :P
    This sounds like a very solid plan. Unless you have a specific date you need ultra levels of leanness then take it easy on yourself. Just keep cruising and running with things without driving yourself crazy. I know you drove yourself crazy in the past.

    I can't believe I still have at least another 5 weeks, ugh!!
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    Consistency is the key to success within this sport...

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