Yep.
Nice deduction!!!!! And NO, I'm not kidding. BP is complex. Not by design but b/c when you go to war, you need MANY arrows in your quiver.
Simple solutions are for simple minds. I want (and now have) a different (better) audience!!!
warriorcookie's first run
-
warriorcookie
- Posts: 105
- Joined: Thu Aug 26, 2010 11:32 am
No real questions today, just comments.
Well, Day 1 of GLP #1
I have some concerns and I will discuss shortly.
GLP Upper Superset
Bench Press 90x10, 100x8, 110x8, 120x8, 130x8, 140x8
DB Pullover (40x6)x6
Upper EDT
Inc DB Press 47.5lbs x 6,5,4,3,3
TBar Row 85lbs x 6,5,4,4,4
total 44reps, 15 mins
Inc DB Curls 20lbs x 9,7,6,5,5,4
Bench Dips (Body) x 9,9,7,7,7,6
Total 81 reps, 15 mins = 19.1% (Come on, I'm calling that 20%, that's a PR!)
GLP Lower Superset
Squat 100x10, 110x8, 125x8, 135x8, 150x8, 160x8
SL Deadlift (125x6) x 6
Lower EDT (aborted for sore lower back)
Weighted Decline Crunch 80lbs x 20sec, 20sec, 20sec
So lower back has always been an issue for me, I learn when not to push any further. I'll bee seeing the chiropractor this week. It comes from bad SI joints (like the majority of North Americans, but most don't realize they have issues.)
The other problem that is weird is my right elbow. I've noticed as I lift heavier weights my joints are clicking and popping. I've always had noisy joints, but this is loud. Now my right elbow I can feel a tendon moving over the left side of my elbow. It's starting to get a little sore during lifting. I want to nip this before it turns into something... Seems like the bench press agrivated it, then I could really feel it during dips, but it seemed to get better as time went on... Something to look into with a professional. Nice thing about our health care, it literally doesn't cost anything to ask!
I'm going to have to start doing an upper and lower split, this was one long azz workout... I figured as much...
Other than that, feeling good. Having trouble sleeping though. Still experience cold sweats at night even though I've been off the GABA. Someone suggested I might have a pinched nerve that could be causing the sweats...
And my food...
Cals
2827
Fat
54 g
Cholesterol
455 mg
Sodium
2228 mg
Carbs
332 g
Fiber
28 g
Protein
221 g
Sugars
166 g
Read more: https://www.livestrong.com/myplate/#ixzz1AsrpC4Nz
Well, Day 1 of GLP #1
I have some concerns and I will discuss shortly.
GLP Upper Superset
Bench Press 90x10, 100x8, 110x8, 120x8, 130x8, 140x8
DB Pullover (40x6)x6
Upper EDT
Inc DB Press 47.5lbs x 6,5,4,3,3
TBar Row 85lbs x 6,5,4,4,4
total 44reps, 15 mins
Inc DB Curls 20lbs x 9,7,6,5,5,4
Bench Dips (Body) x 9,9,7,7,7,6
Total 81 reps, 15 mins = 19.1% (Come on, I'm calling that 20%, that's a PR!)
GLP Lower Superset
Squat 100x10, 110x8, 125x8, 135x8, 150x8, 160x8
SL Deadlift (125x6) x 6
Lower EDT (aborted for sore lower back)
Weighted Decline Crunch 80lbs x 20sec, 20sec, 20sec
So lower back has always been an issue for me, I learn when not to push any further. I'll bee seeing the chiropractor this week. It comes from bad SI joints (like the majority of North Americans, but most don't realize they have issues.)
The other problem that is weird is my right elbow. I've noticed as I lift heavier weights my joints are clicking and popping. I've always had noisy joints, but this is loud. Now my right elbow I can feel a tendon moving over the left side of my elbow. It's starting to get a little sore during lifting. I want to nip this before it turns into something... Seems like the bench press agrivated it, then I could really feel it during dips, but it seemed to get better as time went on... Something to look into with a professional. Nice thing about our health care, it literally doesn't cost anything to ask!
I'm going to have to start doing an upper and lower split, this was one long azz workout... I figured as much...
Other than that, feeling good. Having trouble sleeping though. Still experience cold sweats at night even though I've been off the GABA. Someone suggested I might have a pinched nerve that could be causing the sweats...
And my food...
Cals
2827
Fat
54 g
Cholesterol
455 mg
Sodium
2228 mg
Carbs
332 g
Fiber
28 g
Protein
221 g
Sugars
166 g
Read more: https://www.livestrong.com/myplate/#ixzz1AsrpC4Nz
Inc DB Curls 20lbs x 9,7,6,5,5,4
Bench Dips (Body) x 9,9,7,7,7,6
Total 81 reps, 15 mins = 19.1% (Come on, I'm calling that 20%, that's a PR!)
PR's = You, me and Mix happy happy
On the sleeping issues/night sweats. Consider ZMA when off GABA. I suspect a magnesium and/or Zinc optimization issue..
Hope that helps!
Bench Dips (Body) x 9,9,7,7,7,6
Total 81 reps, 15 mins = 19.1% (Come on, I'm calling that 20%, that's a PR!)
PR's = You, me and Mix happy happy
On the sleeping issues/night sweats. Consider ZMA when off GABA. I suspect a magnesium and/or Zinc optimization issue..
Hope that helps!
-
warriorcookie
- Posts: 105
- Joined: Thu Aug 26, 2010 11:32 am
Makes sense. I picked up some Allmax ZMA.
I'm going to see my doctor to get a referral to a sports therapist. I did some searching online. The thing in my elbow that's popping and moving I think is my ulnar nerve jumping out of the groove. When I do a bench press you can see it popping to the inside of my elbow.
I really hope my Formula ingrediants show up soon...
Feeling tired, sore, but really good. Can't wait to kick tommorow in the
Cals
2004
Fat
53 g
Cholesterol
511 mg
Sodium
1602 mg
Carbs
194 g
Fiber
23 g
Protein
142 g
Sugars
48 g
Read more: https://www.livestrong.com/myplate/#ixzz1AyNNhxM1
I need to eat bigger breakfast and smaller lunch...
I'm going to see my doctor to get a referral to a sports therapist. I did some searching online. The thing in my elbow that's popping and moving I think is my ulnar nerve jumping out of the groove. When I do a bench press you can see it popping to the inside of my elbow.
I really hope my Formula ingrediants show up soon...
Feeling tired, sore, but really good. Can't wait to kick tommorow in the
Cals
2004
Fat
53 g
Cholesterol
511 mg
Sodium
1602 mg
Carbs
194 g
Fiber
23 g
Protein
142 g
Sugars
48 g
Read more: https://www.livestrong.com/myplate/#ixzz1AyNNhxM1
I need to eat bigger breakfast and smaller lunch...
Zero'd in on one thing:
Carbs
194 g
Fiber
23 g
Protein
142 g
Get those carbs UP to 1.5, perhaps 2:1 Carbs to Protein. You need carbs to burn as fuel, not protein. The latter is costly, metabolically inefficient (throws off a lot of waste products) and your body gets real good at burning Protein. Not good...
You want your carbs to "spare" the protein to do it's job: Build new muscle and repair the damage done during workouts!!
Hope that helps..
Carbs
194 g
Fiber
23 g
Protein
142 g
Get those carbs UP to 1.5, perhaps 2:1 Carbs to Protein. You need carbs to burn as fuel, not protein. The latter is costly, metabolically inefficient (throws off a lot of waste products) and your body gets real good at burning Protein. Not good...
You want your carbs to "spare" the protein to do it's job: Build new muscle and repair the damage done during workouts!!
Hope that helps..
-
warriorcookie
- Posts: 105
- Joined: Thu Aug 26, 2010 11:32 am
I'm still here. I've been super busy, too busy to update my progress. Here's an update:
Sat:
GLP #1 Workout #2, Upper Body:
Bench Press 90x10, 110x8, 120x6, 130x6, 140x6, 155x5
DB Pullover (25(each)x6) x 6
Upper EDT #1
Incline DB Press 47.5lbs x 8,7,6,6,5
TBar Row 85lbs x 8,7,6,7,6
66reps, 15mins = 50% increase!!
Upper EDT #2
Inc DB Curls 35lbs x 6,4,4,4,3
Bench Dips 40lbs x 6,5,5,5,4
46reps, 15mins
I missed the last rep by 1 on my GLP Bench Press.
Sun:
GLP #1 Lower Workout #2
Squat 100x10, 125x8, 135x6, 145x6, 155x6, 170x6
SL Deadlift (125x6) x 6
Lower EDT
Front Squat 95lbs x 6,6,5,4,2
Lying Leg Curls 45lbs x 8,8,7,7,6
59 reps, 15mins
Static Ab Crunch 80lbs x 35sec, 30sec, 25sec
First time I've ever done front squats. Feels weird, but I think I've got it. I'll be able to pile on more weight as I get comfy with it. My quads were pretty shaky as it was from GLP, learning to front squat on shaky legs was fun, I wanted to take it easy.
So that brings us to today (mon). I came home from work and what was waiting in the mail, but my "formula!" I couldn't resist. I decided to do my upper body workout even though I really should have waited until tomorrow. Interesting results:
GLP #1 Upper workout #3
Bench 90x10, 120x8, 130x6, 140x4, 150x4, 165x2
DB Pullover (25 x 6) x 6
Upper EDT #1
Inc DB Press 50lbs x 6,5,4,4,4
TBar Row 90lbs x 7,7,6,5,5
53 reps, 15mins
Upper EDT #2
Inc DB Curls 25lbs x 7,5,5,4,4
Bench Dips 40lbs x 8,7,7,6,7
60reps, 15mins = 30% increase
So I missed my reps on my last bench press set... again...
Probably has alot to do with me skipping a rest day. I know these are important. I also went almost 2 weeks getting the most terrible sleep. I suspect the effects of my lack of sleep are showing in my progress slowing. My sleeping issues have completely disappeared now that I am suplementing with ZMA. Thanks for the huge save Rob!!!
So, more sleep, more rest days (1on 2off seems to be about right), and get my carbs up!!
Anyway, my work capacity seems to still be increasing as evident in my EDT's!! I can't wait to see how "The Formula" changes the game now that it's here. I tried it on today's workout.
Sat:
GLP #1 Workout #2, Upper Body:
Bench Press 90x10, 110x8, 120x6, 130x6, 140x6, 155x5
DB Pullover (25(each)x6) x 6
Upper EDT #1
Incline DB Press 47.5lbs x 8,7,6,6,5
TBar Row 85lbs x 8,7,6,7,6
66reps, 15mins = 50% increase!!
Upper EDT #2
Inc DB Curls 35lbs x 6,4,4,4,3
Bench Dips 40lbs x 6,5,5,5,4
46reps, 15mins
I missed the last rep by 1 on my GLP Bench Press.
Sun:
GLP #1 Lower Workout #2
Squat 100x10, 125x8, 135x6, 145x6, 155x6, 170x6
SL Deadlift (125x6) x 6
Lower EDT
Front Squat 95lbs x 6,6,5,4,2
Lying Leg Curls 45lbs x 8,8,7,7,6
59 reps, 15mins
Static Ab Crunch 80lbs x 35sec, 30sec, 25sec
First time I've ever done front squats. Feels weird, but I think I've got it. I'll be able to pile on more weight as I get comfy with it. My quads were pretty shaky as it was from GLP, learning to front squat on shaky legs was fun, I wanted to take it easy.
So that brings us to today (mon). I came home from work and what was waiting in the mail, but my "formula!" I couldn't resist. I decided to do my upper body workout even though I really should have waited until tomorrow. Interesting results:
GLP #1 Upper workout #3
Bench 90x10, 120x8, 130x6, 140x4, 150x4, 165x2
DB Pullover (25 x 6) x 6
Upper EDT #1
Inc DB Press 50lbs x 6,5,4,4,4
TBar Row 90lbs x 7,7,6,5,5
53 reps, 15mins
Upper EDT #2
Inc DB Curls 25lbs x 7,5,5,4,4
Bench Dips 40lbs x 8,7,7,6,7
60reps, 15mins = 30% increase
So I missed my reps on my last bench press set... again...
Probably has alot to do with me skipping a rest day. I know these are important. I also went almost 2 weeks getting the most terrible sleep. I suspect the effects of my lack of sleep are showing in my progress slowing. My sleeping issues have completely disappeared now that I am suplementing with ZMA. Thanks for the huge save Rob!!!
So, more sleep, more rest days (1on 2off seems to be about right), and get my carbs up!!
Anyway, my work capacity seems to still be increasing as evident in my EDT's!! I can't wait to see how "The Formula" changes the game now that it's here. I tried it on today's workout.
So happy I could help man. That's why I wrote the book!!
Add to that AskMass. Not everyone knows this but the guy dedicated the bodybuildingsupplements.com web domain page AND built/pays for these forums so we can exchange ideas and help each other like this!!!
Something to think about..... BTW, I'm told there are BIG things in the works with respect to:
1.) Website re-design/ease of use issues for the forums
2.) There may or may not be something new in the works from AskMass.
Did someone say the "Mercedes" MASS Formula?*
*As with everything else, I heard this from Mix, not Rob. So you'll have to check in with all 3 Faces of Fear(tm) to get the real story.
Add to that AskMass. Not everyone knows this but the guy dedicated the bodybuildingsupplements.com web domain page AND built/pays for these forums so we can exchange ideas and help each other like this!!!
Something to think about..... BTW, I'm told there are BIG things in the works with respect to:
1.) Website re-design/ease of use issues for the forums
2.) There may or may not be something new in the works from AskMass.
Did someone say the "Mercedes" MASS Formula?
**As with everything else, I heard this from Mix, not Rob. So you'll have to check in with all 3 Faces of Fear(tm) to get the real story.