Well, I was going to keep quiet and only ask Rob questions via PM to test the waters with the program, but I'm already seeing increases in lifts and figured I might as well start a log so Rob isn't constantly flooded with all my questions :p. Also, I'm not running any adaptogens or anything, so may be a some-what unique log.
Stats:
Height: 5'10
Weight: 187-189 (I bounce around, kind of hard to give a solid number)
Age: 21
BF: 14% is my guess
Supplements:
CL Purple Wraath
CL Green Mangitude
USPLaps Jack3d (until it runs out)
ON 100% Whey
Now, I've been through Famine and today was the #3 workout for Feast, which I'll be starting the log with. I maxed out on Bench/Squat on the 29th, so those numbers are:
Bench press: 245 lbs
Squat : 275 lbs
Injury wise, I've had problems with shoulders, elbows, wrists, and lower back. The warm ups that Rob has suggested has worked wonders but I'm still icing everything 1-2 times daily to try and keep inflammation down (not lower back). Due to the shoulder problem(s), I have never really lifted much on BP and usually stuck with dumbells for chest workouts. Anyway, time for today's workout. Will include it in a post of itself to keep information overload minimal, just tried getting everything out in the open. Anyway, lets get this going.
Pictures:
August 29th: https://img651.imageshack.us/img651/9448/aug292010.jpg
Sept 18th: https://img826.imageshack.us/img826/7122/sept182010.jpg
JlCh Log - 1st Run, better late than never!
Bench press - 235x3 (help on 3rd rep)
Dumbell pull over 65x6 (Don't feel too comfortable going really heavy with it yet)
Bench press static hold - 245x10 seconds
Bench press SH - 255 x 10-15 seconds (spotter counted 15, I counted 10 but was going slow)
EDT Block:
Incline Dumbell press - 60x6 (too light)
Incline Dumbell press - 65x6 (too light)
Incline Dumbell press - 70x6 (too light)
Incline Dumbell press - 75x6x5 (PR) <-- made me think about if I had started with the weight
I super setted the above with Standing dumbell rows:
60x6
65x6
70x6
70x5
70x4
Squats - 275x2 (PR, was my 1 rep max)
Romanian DL - 185x6
Squat SH on Smith Machine:
315x10 seconds
315x10 seconds
EDT Block:
Leg press -
315x6
365x6
385x6
385x6
385x5
Super setted with overhand pull ups:
6 reps
6 reps
5 reps
5 reps
4 reps
I finished the workout with Deadlifts: 205x6x8x8
Reason for low deads are my lower back. Have had issues with it since high school. I have done deads before, but I think my form must've been off as every time I did them my lower back would hurt for days (injured hurt, not sore). I finally manned up a few weeks prior to BP and started doing 135 3x10 with really good form to try and strengthen it up and seems to be doing good.
Reason for RDL's instead of SLDL: I thought RDL's were regular deadlifts and SLDL were RDL's lol -- I feel kind of stupid there :p.
Edit: Still testing the waters with everything. Seems I have been underestimating myself a lot, so hopefully I can get a good grasp of numbers soon.
Dumbell pull over 65x6 (Don't feel too comfortable going really heavy with it yet)
Bench press static hold - 245x10 seconds
Bench press SH - 255 x 10-15 seconds (spotter counted 15, I counted 10 but was going slow)
EDT Block:
Incline Dumbell press - 60x6 (too light)
Incline Dumbell press - 65x6 (too light)
Incline Dumbell press - 70x6 (too light)
Incline Dumbell press - 75x6x5 (PR) <-- made me think about if I had started with the weight
I super setted the above with Standing dumbell rows:
60x6
65x6
70x6
70x5
70x4
Squats - 275x2 (PR, was my 1 rep max)
Romanian DL - 185x6
Squat SH on Smith Machine:
315x10 seconds
315x10 seconds
EDT Block:
Leg press -
315x6
365x6
385x6
385x6
385x5
Super setted with overhand pull ups:
6 reps
6 reps
5 reps
5 reps
4 reps
I finished the workout with Deadlifts: 205x6x8x8
Reason for low deads are my lower back. Have had issues with it since high school. I have done deads before, but I think my form must've been off as every time I did them my lower back would hurt for days (injured hurt, not sore). I finally manned up a few weeks prior to BP and started doing 135 3x10 with really good form to try and strengthen it up and seems to be doing good.
Reason for RDL's instead of SLDL: I thought RDL's were regular deadlifts and SLDL were RDL's lol -- I feel kind of stupid there :p.
Edit: Still testing the waters with everything. Seems I have been underestimating myself a lot, so hopefully I can get a good grasp of numbers soon.
Well, I guess I just bust out the cocoa butter and hope for the best then lol. Everyone keep saying I'll have to slow down/take time off, but I like the feeling too much to stop now. Plus, not going to let that famine week go to waste -- especially until I try out the first 1 rm (Thurs).
Would it be wise to do fasted cardio in the morning on off days? Or will it harm strength/size gains? I do need to start running again, as I haven't since I was doing my cut (May). I finally got my punching bag set up as well, so I may just got out there in the morning and beat the hell out of it for 20 min or so.
Would it be wise to do fasted cardio in the morning on off days? Or will it harm strength/size gains? I do need to start running again, as I haven't since I was doing my cut (May). I finally got my punching bag set up as well, so I may just got out there in the morning and beat the hell out of it for 20 min or so.
Didn't feel too hot today. Once I started my warm up for bench, I got a pain in my elbow on the down rep, which ended up leading to a dull ache for nearly my whole work out (pain resided by the end of). I think the 2 off days will do me good. Will test the waters on Thurs and if I'm not feeling 100% I won't be trying my 1 rep max on bench. Anyway, due to that I didn't have the normal drive I usually do, but I still pounded out a good lower body workout.
Feast Workout 4:
Bench press - 215x6 (Really wanted to try more, just didn't want to push things too far)
Dumbell Pullover - 70x8
EDT:
Incline DB press: 75x6x6x6x5x5x4 (32)
Bent-over BB Rows: 135x6x7x6x6x6x5 (36)
Squat: 225x8
SLDL: 205x8
EDT:
Leg Press: 405x6x6x6x5x5 (28)
Deadlifts: 225x6x6x6x5x4 (27)
Was a great workout and super eager to test 1 rep max this Thurs.
Feast Workout 4:
Bench press - 215x6 (Really wanted to try more, just didn't want to push things too far)
Dumbell Pullover - 70x8
EDT:
Incline DB press: 75x6x6x6x5x5x4 (32)
Bent-over BB Rows: 135x6x7x6x6x6x5 (36)
Squat: 225x8
SLDL: 205x8
EDT:
Leg Press: 405x6x6x6x5x5 (28)
Deadlifts: 225x6x6x6x5x4 (27)
Was a great workout and super eager to test 1 rep max this Thurs.
Yea, I think I'll be fine by Thurs -- just keeping a skeptical mind about it. I haven't taken a 2 day break since starting Feast, so I think the heavy lifting just caught up with me, as I've taken leaps in weight moved. The dull ache is no longer there, but there's still a bit of pain, if you can call it that, when I flex my elbow (kind of like a bicep flex). Another reason I may not have been on top of my game today is due to lack of carbs. I usually have 3 meals before lifting and I basically had 1 1/2 as I was late for class and didn't eat as much as normal.
Well, I have good news ladies and gents, but before I get to that I have a few bad news 
.
On bench my elbow is still iffy. The good news, I found out what's tweaking it. When I'm unracking the weight, it puts a lot of stress on my elbow and is making it feel weird. Between that and the negative rep, it's making it hurt. The other bad news is, I ran out of time to fully max on squat, lol. I had 75 minutes to get dressed/warm up and spent a lot of it on bench since my elbow wasn't feeling great. Anyway, for the maxes:
Sept 29th:
Bench - 245 lbs
Squat - 275-80 (Was scared to try 280 without a spotter)
August 16th:
Bench - 260 (+15)
Squat - 305 (+30) <-- Think I could do more
On my squat I kind of lost my balance and tipped forward a bit. Not sure if it was because I was in a hurry (late for class) or because I've never moved that much weight before. I'm also not sure if I quite went down to parallel, but the balance lost kind of freaked me out. Either way, here is a sideways video (if someone knows how to turn it, I'd greatly appreciate it) of the 305:
https://www.youtube.com/watch?v=B8TN8wvXV4o
Edit: After I recovered, I really plowed through the weight and the weights actually came up off my shoulders. You can kind of see it on the vid.
.On bench my elbow is still iffy. The good news, I found out what's tweaking it. When I'm unracking the weight, it puts a lot of stress on my elbow and is making it feel weird. Between that and the negative rep, it's making it hurt. The other bad news is, I ran out of time to fully max on squat, lol. I had 75 minutes to get dressed/warm up and spent a lot of it on bench since my elbow wasn't feeling great. Anyway, for the maxes:
Sept 29th:
Bench - 245 lbs
Squat - 275-80 (Was scared to try 280 without a spotter)
August 16th:
Bench - 260 (+15)
Squat - 305 (+30) <-- Think I could do more
On my squat I kind of lost my balance and tipped forward a bit. Not sure if it was because I was in a hurry (late for class) or because I've never moved that much weight before. I'm also not sure if I quite went down to parallel, but the balance lost kind of freaked me out. Either way, here is a sideways video (if someone knows how to turn it, I'd greatly appreciate it) of the 305:
https://www.youtube.com/watch?v=B8TN8wvXV4o
Edit: After I recovered, I really plowed through the weight and the weights actually came up off my shoulders. You can kind of see it on the vid.
I've reread what to do on the GLP and would like to work out at least 3 times a week tbh. Could I flirt with doing 3 a week and see how my body reacts? I started up going to the gym as a way to pass time. A lot of my buddies moved out of town for work/college while I stayed to take care of my mom. I was thinking something like:
Week 1:
Mon - GLP BP 1
Tues - off
Wed - GLP Sq 1
Thurs - off
Fri - GLP BP 2
Sat/Sun - off
Week 2:
Mon - GLP Sq 2
Tues - off
Wed - GLP BP 3
Thurs - off
Fri - GLP Sq 3
Sat/Sun - off
Would alternate hitting the same groups twice a week. I feel I could do it and actually reap the benefits, as I have no other hard labor work (for the most part) during the day. I would stop doing 3 a week if I feel I could do better with 2 a week, but up for suggestions.
Edit: Figured I might as well post this. I put in my squat max at 310, which could be more, not sure. Rounded the numbers up/down depending.
Bench Press GLP:
130x10, 140x8, 160x8, 175x8, 190x8, 205x8
130x10, 160x8, 175x6, 190x6, 205x6, 220x6
130x10, 175x8, 190x6, 205x4, 220x4, 235x4
130x10, 190x8, 205x6, 220x4, 235x2, 252x1
130x10, 200x8, 215x6, 230x4, 245x2
130x10, 165x5, 198x3, 221x1, 247x1, 273x1
Squat GLP:
155x10, 170x8, 190x8, 205x8, 225x8, 242x8
155x10, 190x8, 205x6, 225x6, 240x6, 265x6
155x10, 205x8, 225x6, 245x4, 265c4, 280x4
155x10, 225x8, 245x6, 265x4, 280x2, 300x2
155x10, 235x8, 255x6, 275x4, 290x2
255x10, 200x5, 235x3, 265x1, 295x1, 325x1
EditEdit:
Mid as well ask another question. I would like to add more to the work out on bench days. Would like to SS dumbell pullovers after GLP BP as well as have 2 EDT sets. It may be too much, but figured it would be worth asking. Something like:
GLP BP followed by:
dumbell pullover
EDT 1:
dips
pull ups
EDT 2:
incline DB press
bent over rows
Decline Bench Press Static hold
Week 1:
Mon - GLP BP 1
Tues - off
Wed - GLP Sq 1
Thurs - off
Fri - GLP BP 2
Sat/Sun - off
Week 2:
Mon - GLP Sq 2
Tues - off
Wed - GLP BP 3
Thurs - off
Fri - GLP Sq 3
Sat/Sun - off
Would alternate hitting the same groups twice a week. I feel I could do it and actually reap the benefits, as I have no other hard labor work (for the most part) during the day. I would stop doing 3 a week if I feel I could do better with 2 a week, but up for suggestions.
Edit: Figured I might as well post this. I put in my squat max at 310, which could be more, not sure. Rounded the numbers up/down depending.
Bench Press GLP:
130x10, 140x8, 160x8, 175x8, 190x8, 205x8
130x10, 160x8, 175x6, 190x6, 205x6, 220x6
130x10, 175x8, 190x6, 205x4, 220x4, 235x4
130x10, 190x8, 205x6, 220x4, 235x2, 252x1
130x10, 200x8, 215x6, 230x4, 245x2
130x10, 165x5, 198x3, 221x1, 247x1, 273x1
Squat GLP:
155x10, 170x8, 190x8, 205x8, 225x8, 242x8
155x10, 190x8, 205x6, 225x6, 240x6, 265x6
155x10, 205x8, 225x6, 245x4, 265c4, 280x4
155x10, 225x8, 245x6, 265x4, 280x2, 300x2
155x10, 235x8, 255x6, 275x4, 290x2
255x10, 200x5, 235x3, 265x1, 295x1, 325x1
EditEdit:
Mid as well ask another question. I would like to add more to the work out on bench days. Would like to SS dumbell pullovers after GLP BP as well as have 2 EDT sets. It may be too much, but figured it would be worth asking. Something like:
GLP BP followed by:
dumbell pullover
EDT 1:
dips
pull ups
EDT 2:
incline DB press
bent over rows
Decline Bench Press Static hold