struggle badly on squats. part of it was my back was sore and part of it i think was not getting enough sleep friday night.
squat- 135x10, 205x6, 205x4 +2, 205x4 +2, 205x3 +2 +1
the plus is because i had to put the weight up and rest for about 20 seconds before finishing, but i made sure to get in all the reps
bench- 100x10, 155x6, 155x6, 155x6, 155x6
superset with tbar rows- +45x10, +100x6, +100x6, +100x6, +100x6
1st Run Log
Ok, understand. And good for you for seeing it through!
If that back is really the issue, please look into the hip belt squat. I know I keep hammering on this but it is a LIFESAVER in these types of situations:
IRONMIND HIP BELT
https://www6.mailordercentral.com/ironmi ... umber=1220
SPUD SQUAT BELT
https://www.flexcart.com/members/eliteft ... D&pid=1595
If you do order either one, I highly suggest getting the Ironmind loading pin, which can be found here and makes loading/unloading a snap:
15" LOADING PIN
https://www6.mailordercentral.com/ironmi ... ber=1314-C
I personally use the Ironmind belt and loading pin and have had over 500lbs on there with no problems. The carryover to your barbell squat is almost pound for pound too. Solid investment and can also be used for weighted chins, dips, sled dragging etc..
It really is THAT good.
If that back is really the issue, please look into the hip belt squat. I know I keep hammering on this but it is a LIFESAVER in these types of situations:
IRONMIND HIP BELT
https://www6.mailordercentral.com/ironmi ... umber=1220
SPUD SQUAT BELT
https://www.flexcart.com/members/eliteft ... D&pid=1595
If you do order either one, I highly suggest getting the Ironmind loading pin, which can be found here and makes loading/unloading a snap:
15" LOADING PIN
https://www6.mailordercentral.com/ironmi ... ber=1314-C
I personally use the Ironmind belt and loading pin and have had over 500lbs on there with no problems. The carryover to your barbell squat is almost pound for pound too. Solid investment and can also be used for weighted chins, dips, sled dragging etc..
It really is THAT good.
well, no kreanabolyn because my debit card got declined. ill order again today with my credit card and hope it comes in a day or two.
before breakfast i took dicana
breakfast was a veggie egg white omelet with american cheese and eggs over hard
lunch was 1.5 scoops whey, 3 small buffalo chicken strips, and a bowl of carrots and cucumbers with about 1 tbsp ranch dressing
about 2 hours later i took dicana
dinner was 2 grilled chicken breasts and a bowl of carrots and cucumbers with about 1 tbsp ranch dressing
snack was 2 scoops whey
before bed ill take 2 scoops casein
before breakfast i took dicana
breakfast was a veggie egg white omelet with american cheese and eggs over hard
lunch was 1.5 scoops whey, 3 small buffalo chicken strips, and a bowl of carrots and cucumbers with about 1 tbsp ranch dressing
about 2 hours later i took dicana
dinner was 2 grilled chicken breasts and a bowl of carrots and cucumbers with about 1 tbsp ranch dressing
snack was 2 scoops whey
before bed ill take 2 scoops casein
before breakfast i took dicana
breakfast was a veggie egg white omelet with american cheese and 2 eggs over hard
lunch was 2 scoops xf whey, 3 jalapeno poppers, and a bowl of carrots and cucumber with about 1 tbsp ranch dressing
mid afternoon i took dicana
snack was 2 grilled chicken breasts and a cookie
dinner will be a buffalo chicken wrap, and ill peel off as much of the wrap as i can
also had half a donut later on
dicana after that
before bed i took 1 scoop whey 1 scoop casein
breakfast was a veggie egg white omelet with american cheese and 2 eggs over hard
lunch was 2 scoops xf whey, 3 jalapeno poppers, and a bowl of carrots and cucumber with about 1 tbsp ranch dressing
mid afternoon i took dicana
snack was 2 grilled chicken breasts and a cookie
dinner will be a buffalo chicken wrap, and ill peel off as much of the wrap as i can
also had half a donut later on
dicana after that
before bed i took 1 scoop whey 1 scoop casein
before breakfast i took dicana
breakfast was a veggie egg white omelet with american cheese, 2 eggs over hard, 1 hash brown patty, and 1 slice of melon
snack was some cheddar pretzels and 2 scoops xf whey
mid afternoon i took dicana
dinner was general tsos chicken and broccoli and some roast turkey
after dinner i took dicana
snack was 2 tbsp white chocolate peanut butter
before bed 2 scoops casein
breakfast was a veggie egg white omelet with american cheese, 2 eggs over hard, 1 hash brown patty, and 1 slice of melon
snack was some cheddar pretzels and 2 scoops xf whey
mid afternoon i took dicana
dinner was general tsos chicken and broccoli and some roast turkey
after dinner i took dicana
snack was 2 tbsp white chocolate peanut butter
before bed 2 scoops casein
before breakfast i took dicana
breakfast was a veggie egg white omelet with american cheese and 2 eggs over hard
lunch was chicken and vegetable stir fry
mid afternoon i took dicana
snack was 1 scoop xf whey and 1 scoop ON whey
dinner was tunisian chicken and vegetables and some baked salmon
after dinner i took dicana
before bed 2 scoops casein
breakfast was a veggie egg white omelet with american cheese and 2 eggs over hard
lunch was chicken and vegetable stir fry
mid afternoon i took dicana
snack was 1 scoop xf whey and 1 scoop ON whey
dinner was tunisian chicken and vegetables and some baked salmon
after dinner i took dicana
before bed 2 scoops casein
finally got my kreanabolyn this afternoon
before breakfast i took dicana
breakfast was a veggie egg white omelet with american cheese, 2 eggs over hard with 1 slice of american cheese on 1, and a plain bagel
lunch was 2 grilled bbq chicken breasts
mid afternoon i took dicana
intra workout i drank 1.5 scoops intrabolic, 1 scoop recoverpro, and 3 tsp gatorade powder
pwo was 1 scoop lipotropic protein, 1 tbsp peanut butter, kreanabolyn, and 2g fish oil
dinner was a naked burrito
i took dicana a few hours later
before bed i took 1 scoop whey and 1 scoop casein, KA, and 1 tbsp peanut butter
ended up staying up a lot later than i expacted to, so snack was a banana and 2 tbsp white chocolate peanut butter
before breakfast i took dicana
breakfast was a veggie egg white omelet with american cheese, 2 eggs over hard with 1 slice of american cheese on 1, and a plain bagel
lunch was 2 grilled bbq chicken breasts
mid afternoon i took dicana
intra workout i drank 1.5 scoops intrabolic, 1 scoop recoverpro, and 3 tsp gatorade powder
pwo was 1 scoop lipotropic protein, 1 tbsp peanut butter, kreanabolyn, and 2g fish oil
dinner was a naked burrito
i took dicana a few hours later
before bed i took 1 scoop whey and 1 scoop casein, KA, and 1 tbsp peanut butter
ended up staying up a lot later than i expacted to, so snack was a banana and 2 tbsp white chocolate peanut butter
had a few bad nights of sleep this week, but last night i got 9 hours. felt i would be good enough if i took some caffein preworkout for a boost, so i had 1 sample packet of cryoshock and b vitamins.
squat- 135x10, 190x5, 190x5, 190x5, 190x5
my back held up much better and the squats actually got easier on the 3rd and 4th sets
bench- 100x10, 145x5, 145x5, 145x5, 145x5
superset with
1 arm db rows- 40x10 (tbar was busy)
tbar rows- +100x5, +100x5, +100x5, +100x5
also did few random pull ups
squat- 135x10, 190x5, 190x5, 190x5, 190x5
my back held up much better and the squats actually got easier on the 3rd and 4th sets
bench- 100x10, 145x5, 145x5, 145x5, 145x5
superset with
1 arm db rows- 40x10 (tbar was busy)
tbar rows- +100x5, +100x5, +100x5, +100x5
also did few random pull ups
OK sounds good.
What's the weight gain/recomp like so far? I just want to make sure we keep tabs on that. Will help me to make adjustments if you're open to it.
Also, let me know about the belt squat and if you think it'll be needed at some point. You have a strong, young back and I want you to have a strong, old one too when you get to be an old man like me
What's the weight gain/recomp like so far? I just want to make sure we keep tabs on that. Will help me to make adjustments if you're open to it.
Also, let me know about the belt squat and if you think it'll be needed at some point. You have a strong, young back and I want you to have a strong, old one too when you get to be an old man like me
i weighed myself sometime during this past week, i was down 3 lbs from 208 to 205 and 1% bf.RobRegish wrote:OK sounds good.
What's the weight gain/recomp like so far? I just want to make sure we keep tabs on that. Will help me to make adjustments if you're open to it.
Also, let me know about the belt squat and if you think it'll be needed at some point. You have a strong, young back and I want you to have a strong, old one too when you get to be an old man like me