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 Neek's Training Log., Training progressions.

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darklight79
post May 7 2007, 09:09 PM

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QUOTE(musclemass @ May 6 2007, 07:32 PM)
Usually if you do not grow from 5X5, it's an indication that you caloric intake isn't sufficient to support growth.
*
Even Madcow and Bill Starr have stated that you need to eat like crazy while on that program. Squatting 3 times a week, hell yeah, you better have enough food inside you.

QUOTE(Neek @ May 7 2007, 08:59 PM)
Today's workout:
(i forgotten to bring my routine which i wrote down to gym. dang. so i had to do what i remembered. hope i got the weights right...  mad.gif )

Leg Press 15x 65kgs
Leg Curl 15x 35 (lbs?)
Bench Dips 15 xbw+15kgs
Shoulder Press 15x 22.5kgs
BB bent over rows 15x 32.5kgs
Shrugs 15x 42.5kgs
Bicep curl 15x 15kgs
lying tricep extensions 15x 17.5kgs
Calf Press 15x 67.5kgs
Wrist extensions 13x15kgs
Raised legs crunches 15xbw+20kgs

Overall time of workout was around 40-45 mins. Its DAMN short cos its only 1 set per exercise, and rest between workouts is 30-60 seconds. Feels like i should add in a few more exercises to make it reach 1 hour  blink.gif

Calories consumed so far:
Cal: 2386 
Fat:  74 
Carb: 159 
Pro: 254
I'll be feeding on more carbs for the rest of the day.. need to get the ratios right.  blink.gif

Current bw is 63kgs.
bf% is apparently the same at 9.6% (measured in the morning AFTER breakfast)
Altho the bf% is the same as prev week, i feel much fatter and bloated. huh.gif
hope i measured correctly.
*
Interesting. Is this still HST? How's it working for you?
TSNeek
post May 7 2007, 09:17 PM

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QUOTE(darklight79 @ May 7 2007, 09:09 PM)
Even Madcow and Bill Starr have stated that you need to eat like crazy while on that program. Squatting 3 times a week, hell yeah, you better have enough food inside you.
Interesting. Is this still HST? How's it working for you?
*
Unfortunately my ignorant noob self refused to eat more while i was on the 5x5 and 3x5 rclxub.gif

oh well, i guess i have the rest of my life to eat a caloric excess biggrin.gif
yeah, still on HST. Just going into my second week. can't really comment alot since i'm only starting my second week. i'll give more feedback when i actually finish the cycle (week 8) or when i see good progress b4 that (hopefully). rclxms.gif

This post has been edited by Neek: May 9 2007, 09:21 PM
TSNeek
post May 9 2007, 09:22 PM

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another workout day

I was feeling damn tired even before working out.. and after squatting... i was just draggin my sorry a** around the gym... dunno how i managed to finish the rest of the workouts. rclxub.gif

Squats 15x 80kgs
Incline BP 15x 35kgs
Pulldowns 15x 45 (lbs?)
Deltoid Raises 15x 15lbsx2
Shrugs 15x 50kg
Bicep Curls 15x 17.5kg
Lying Tri Ext 15x 20kg
Wrist extension 15x 12.5kgs
Calf Press 15x 70kg
Raised leg crunches 15x bw+20kgs

Total workout time: 50-55mins.

I'm so exhausted... i feel like sleeping.. only staying up just so i can eat the rest of my req calories for the day rclxub.gif yawn.gif
jones007
post May 9 2007, 09:49 PM

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wow dude ur shrugs! 50kg per hand?
musclemass
post May 9 2007, 09:52 PM

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QUOTE(jones007 @ May 9 2007, 09:49 PM)
wow dude ur shrugs! 50kg per hand?
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I think he meant barbell shrugs.


TSNeek
post May 9 2007, 10:12 PM

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QUOTE(jones007 @ May 9 2007, 09:49 PM)
wow dude ur shrugs! 50kg per hand?
*
QUOTE(musclemass @ May 9 2007, 09:52 PM)
I think he meant barbell shrugs.
*
mm got it right, 50kg barbell shrug. tongue.gif
jones007
post May 9 2007, 11:11 PM

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y dont do dumbbell shrugs? dumbbell shrugs works for me. always get traps ache after that
pizzaboy
post May 9 2007, 11:24 PM

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i prefer db shrugs
more ROM

bb shrugs, very restrictive.
jones007
post May 9 2007, 11:27 PM

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yeah, especially ur hands are locked. do bb clean pull instead. works the traps power too.
TSNeek
post May 9 2007, 11:50 PM

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Personally, i prefer db shrugs too... just that the programme requires progressive load, doing db shrugs i can only move 10lbs up or down rclxub.gif
where as the bb shrugs can change 2.5kgs up or down...

maybe i should just change to db shrugs anyway... nod.gif
clean pull eh.. should give that a shot as well. thx.
musclemass
post May 10 2007, 02:11 AM

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QUOTE(Neek @ May 9 2007, 11:50 PM)
Personally, i prefer db shrugs too... just that the programme requires progressive load, doing db shrugs i can only move 10lbs up or down  rclxub.gif
where as the bb shrugs can change 2.5kgs up or down...

maybe i should just change to db shrugs anyway...  nod.gif
clean pull eh.. should give that a shot as well. thx.
*
Try power shrug

http://orgs.jmu.edu/strength/JMU_Summer_20...power_shrug.htm
TSNeek
post May 11 2007, 07:26 PM

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jones007
post May 11 2007, 11:17 PM

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bench dips? why dont u do dips? your gym dont have dip station?
TSNeek
post May 12 2007, 02:09 AM

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QUOTE(jones007 @ May 11 2007, 11:17 PM)
bench dips? why dont u do dips? your gym dont have dip station?
*
i can't knock out 15 reps of bw on the dip station. and the supposrted dip station feels .... "unnatural"
its like i put it at 15 lbs support (minimum), but the support feels like way more than that... so i can't get the one in between rclxub.gif
jones007
post May 12 2007, 04:24 AM

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i would say do the assissted dips if u have it in your gym. practice the movement and u'll be able to do 15 bw dips pretty soon. TRAIN IT UP!!
TSNeek
post May 14 2007, 12:47 PM

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Damn, i look and feel fatter than last week, but then my scale weight is STILL 63 kgs... after all the rubbish i ate... looks like i need to eat even more... so much for clean bulking... doh.gif
KFC, here i come.
pizzaboy
post May 14 2007, 02:59 PM

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need, i tink it's possible for you to go with a dirty bulk, considering your ectomorph nature.
just give it a shot.

shudn't be too hard for you to lose fat too.
TSNeek
post May 14 2007, 06:10 PM

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thats odd, i dun consider myself to be an ectomorph, seeing that i used to be a fat chubby kid when i was younger.

$%^&* why can't i add half a chicken on fitday.com?!?!?! this is getting annoying...
its all in oz and weird sizes... can't i jsut select a whole chicken and put half mad.gif
you guys got another site for counting calories which i could use? fitday is getting on my nerves... doh.gif vmad.gif
jones007
post May 14 2007, 06:18 PM

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i never bother ot count. i just eat and work
pizzaboy
post May 14 2007, 07:22 PM

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QUOTE(Neek @ May 14 2007, 06:10 PM)
thats odd, i dun consider myself to be an ectomorph, seeing that i used to be a fat chubby kid when i was younger.

$%^&* why can't i add half a chicken on fitday.com?!?!?! this is getting annoying...
its all in oz and weird sizes... can't i jsut select a whole chicken and put half  mad.gif
you guys got another site for counting calories which i could use? fitday is getting on my nerves... doh.gif  vmad.gif
*
Take the total weight of a chicken.
divide with 1/2.

3oz=85GMS i think.

yeah, fitday is extremely tiring. so i gave up using. i tried a few times, and then i said "Ah fck you....i'll just eat protein and more carbs and leave fats out. You can never get too much protein, and chances are, all forms of saturated fat should be left out anyway.
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