Showing posts with label training. Show all posts
Showing posts with label training. Show all posts
Tuesday, 19 June 2012
Last 20ish Workouts
5/1/2012
had a rugby game yesterday, whoel body was sore, esp my neck, felt kinda beat up lol, was tackled a lot
anyhow, still lifted, and did fine
fsquats - 257x3/257x3/257x3/198x8 (closer stance)
bench - 198x3/198x3/198x3/154x10
pull ups - 10/15/8/8/6/8
curlz
5/3/2012
- didnt log yesterday, was sick and busy as fuuuuuuuuuuuu
- throat is still killing me, hate this sh*t, so ghey
- least i got the workout in yesterday
b squats - 253 5x5 in < 12 minutes time
press - 125.5x1*
rows - 200x3x5, 176x10
static holdzz, rotator cuff works
5/7/2012
f squat - 260x3, 260x2, 260x3, 209x6
press - 125x2, 125x2, 125x2, 110x4, 88x5
pull up - x10, +35 for 5 sets of 8
bit of core work
5/8/2012
push ups ss sit ups for 10 minutes, 15 push ups then 20 sit ups
lots of sprints
'
5/10/2012
- front delts were kiling from the push ups i did the past couple days, damn man
back squat - 260 for 5x5
bench - 200 for 3x2 damn, 176x5
rows - 200 for 3x5
shrugz and static holds for the grip
5/13/2012
f squat - 260 for 3x3 , 185x10
press - 125x2 - tricep fuuuuuuuu
weighted chin - bwx10, +40 for 5x8
sprints between each chin up set
5/15/2012
b squat - 266 for 5x5 da fuq so hard
press - 99 for 3x5, 88x8
row - 203 for 3x5
shurgs and static holdzzz
5/18/2012
bench - 175 for 5/5/5/5/3
pull up - +40 3x8, 20 bw reps
some dipz and curlzz
5/20/2012
front squat- 265 for 2/2/1, 225 for 5
press - 105 for 5/5/5 easy
rows - 200 5/5/5
shrugz and sh*t
5/24/2012
b squat - 270 for 5/5/5 then 209 for 16
bench - 176 for 5x5
pull ups - ~70 total reps
5/26/2012
front squat - 265 for 3/2/2
press - 110 for 5/5/5 harder, 95x6
row - 210 for 5/5/3 harder
shurgs and sh*t
5/28/2012
b squat -275 for 5/5/5 easy
bench - 180 for 5x5 eh
pull ups - ~60 total reps
face pulls n sh*t
6/1/2012
fs - 265 for 3/3/2
press - 95x10, 95x10, 95x6
pendlay row 185 for 5/5/5
6/3/2012
bs - 280 for 5/5/6, 225 for 10
bench - 185 for 5/4, 155 for 10/7
pull ups - 60 total reps
6/5/2012
fs - 265 for 3/3/3, 195 for 8
press - 97.5 for 10/8/6, 107.5 for 3
rows - 190 for 5/5/5, 135x15
shruggin
6/7/2012
bs - 285 for 5/5/5, 195 for 10
bench - 185 for 8/5/4, 135 for 5
pull ups - 40 total reps
6/10/2012
fs - 267.5 3/2/2
press - 100x10/8/7, 110x3 (pause)
pend row - 195 for 3x5
shrugs, tricep extension
6/11/2012
5 sprints up a hill (200m)
6/12/2012
bs - 290 4/3/2, 225 5
bench 185 5 195 2 2 155 10
pull ups 49 in >7 minutes
curl and facepulls
6/14/2012
100 squats
20 lunge jumps
35 push ups
3 rounds
6/15/2012
strict press - 105x10/7/6, 95x6
pend row - 200 5/5/5, 135x20
RDL - 225x5, 225x5, 275x3
rotator work
Saturday, 21 April 2012
Last Few Workouts (12,13,14)
4/17/2012
front squat - 253 for 3/3/2, 231 for 5
bench - 190 for 3/3/4!, 165 for 6, 154 for 8
pull ups - +75 for 5/3/3
4/19/2012
B squats - 130kg (286) for 3x3, 115kg (253) for 7
press - 121 for 3, 121 for 2/2, 100x8, 100x8 weird pressing day, did them in my squat shoes, tipped over a buncha times
row - 190 for 3x5, 154x20 (rest paused) pretty easy
core work
4/21/2012
f squats - 255 for 3x3!, 225 for 2x3 paused
bench - 195 for 3/3/4!, 165x8
pull ups - 10, 35x8, 60x8, 60x6, 60x5, 10
dips - 10, 20, +25x10
core work
good fucking workout.
Sunday, 15 April 2012
Conditioning (1)
4/15/2012
did a conditioning circuit today
50 med ball slams/50 burpees/ 50 push ups/ 50 russian twists
30 med ball slams/30 burpees/ 30 push ups/ 30 russian twists
10 med ball slams/10 burpees/ 10 push ups/ 10 russian twists'
been pretty tired lately, gonna eat more and resttttttttttttt.....
Basic Protocol
Couple guys at school have been asking me how to workout, what they should do in terms of getting more aesthetic and stronger.
So honestly it comes down to what your goals are, do you want to get bigger? Lose bodyfat? Get stronger? Become more "aesthetic"?
And after you ask yourself this question, you need to ask yourself how much are you willing to change, if you want to change a physical aspect of yourself, you need to be willing to give up your time, and other things such as certain foods. If you know you don't want to change completely, don't count on reaching that goal or standard you set for yourself.
Anyhow, onto actually working out.
Most people want to do 2 basic things: get stronger and attain aesthetics.
As beginners there are a few basic routines I would recommend:
IA's SPBR, and Mark Rippetoe's SS.
SPBR can be found: http://www.ironaddicts.com/forums/showthread.php?t=8050
SS can be found: http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs
Any version of each is fine, and will work. Each workout will take between 45 minutes to 90 minutes, depending on what stage you are at. Each routine has a focus of adding weight to the bar while maintaining good form, this means squatting to depth, touching chest on bench, and touching your chest on rows and keeping a straight back during deadlifts. Good form is meant to prevent injury and increase efficiency during the lifts. The main idea of adding weight to the bar is a good indicator for improvement, for most beginners this will be an easy and simple process and won't require too much effort, however after a few months of training, it will begin to get harder, and you will either progress slower or there will be something you need to change (diet, rest, etc.). Remember, if you to change something, your habits need to change.
So lastly, actually working out. So if you look at the prescribed routines, you will notice an exercise and then a rep/set scheme. So for starting strength, you have 3 sets of 5 for most of the exercises. This means 3 sets of 5 "working" sets, not warm up sets. Before you hit your working sets, you should always be warming up. Personally I always start with an empty bar, just to make sure my form is alright, and there is nothing wrong with my body. So, for example, if you are squatting 275 for 3x5 as your working sets you would do your warm ups as:
bar for 2 sets of 5
135x5
175x3
215x2
245x1
You could make bigger jumps or smaller jump accordingly. And see how the reps start to decrease as the weight becomes closer and closer to your working sets? This is to reduce fatigue before your working sets, so you can add weight properly. Doing something like:
barx10
135x10
185x5
225x5
As a warm up this would work, but by the time you hit your working sets your legs will be quite sore and pumped already. With smaller jumps, you also become more accustomed to the weight, and you aren't surprised by a big load or whatever. So during the working sets you need to maintain good form. As for the programs, if you don't like a certain exercise, or you can't do a certain exercise, try your best not to tweak it, these programs are meant for newbs and beginner trainees and have worked - there is a reason why I recommend them.
I'll do another post on diet some other time, but in terms of working out this is it.
If you follow the program, eat/rest properly and stay consistent, you will get strong and aesthetic, and people will be jealous.
So honestly it comes down to what your goals are, do you want to get bigger? Lose bodyfat? Get stronger? Become more "aesthetic"?
And after you ask yourself this question, you need to ask yourself how much are you willing to change, if you want to change a physical aspect of yourself, you need to be willing to give up your time, and other things such as certain foods. If you know you don't want to change completely, don't count on reaching that goal or standard you set for yourself.
Anyhow, onto actually working out.
Most people want to do 2 basic things: get stronger and attain aesthetics.
As beginners there are a few basic routines I would recommend:
IA's SPBR, and Mark Rippetoe's SS.
SPBR can be found: http://www.ironaddicts.com/forums/showthread.php?t=8050
SS can be found: http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs
Any version of each is fine, and will work. Each workout will take between 45 minutes to 90 minutes, depending on what stage you are at. Each routine has a focus of adding weight to the bar while maintaining good form, this means squatting to depth, touching chest on bench, and touching your chest on rows and keeping a straight back during deadlifts. Good form is meant to prevent injury and increase efficiency during the lifts. The main idea of adding weight to the bar is a good indicator for improvement, for most beginners this will be an easy and simple process and won't require too much effort, however after a few months of training, it will begin to get harder, and you will either progress slower or there will be something you need to change (diet, rest, etc.). Remember, if you to change something, your habits need to change.
So lastly, actually working out. So if you look at the prescribed routines, you will notice an exercise and then a rep/set scheme. So for starting strength, you have 3 sets of 5 for most of the exercises. This means 3 sets of 5 "working" sets, not warm up sets. Before you hit your working sets, you should always be warming up. Personally I always start with an empty bar, just to make sure my form is alright, and there is nothing wrong with my body. So, for example, if you are squatting 275 for 3x5 as your working sets you would do your warm ups as:
bar for 2 sets of 5
135x5
175x3
215x2
245x1
You could make bigger jumps or smaller jump accordingly. And see how the reps start to decrease as the weight becomes closer and closer to your working sets? This is to reduce fatigue before your working sets, so you can add weight properly. Doing something like:
barx10
135x10
185x5
225x5
As a warm up this would work, but by the time you hit your working sets your legs will be quite sore and pumped already. With smaller jumps, you also become more accustomed to the weight, and you aren't surprised by a big load or whatever. So during the working sets you need to maintain good form. As for the programs, if you don't like a certain exercise, or you can't do a certain exercise, try your best not to tweak it, these programs are meant for newbs and beginner trainees and have worked - there is a reason why I recommend them.
I'll do another post on diet some other time, but in terms of working out this is it.
If you follow the program, eat/rest properly and stay consistent, you will get strong and aesthetic, and people will be jealous.
Saturday, 14 April 2012
Past couple workouts.. (9,10,11)
4/10/2012
back squat - 275 for 3x3, 242x9
press - 115x3x3x6!!, 99x6, 88x5 (paused)
row - 180 for 3x5, 143x20
static holds, tricep work
- was real busy yesterday, didnt have time, uploading video right now
4/12/2012
squatted in oly shoes for the first time
fs - 253x3x2x2 damn, 220x5x5
bench - 185x3x3x6!!154x9
pull ups - bwx10, +35x8, +70x5x5x4, bwx10
dips - x15x15, +35x8
no vid today lol
4/14/2012
good training sesh today
bsquat - 280 for 3x3! 245x10!
press - 120 for 3x3, 100 for 2x6
row - 185 for 3x5, 165x10
static holdz
curlz and tri extensionz
video uploading
Thursday, 12 April 2012
My training routine
Some of you guys have asked what exactly am I doing during my training.
So, here it is:
I don't schedule my cardio or speed or plyo work, I do those when I don't have sport practices or whatever and feel that I can recover enough to do them. In terms of practices, I have like 2-3 days of rugby and about 2-3 basketball practices combined with a game. Pretty busy, but its not too much work and because of my decent diet I can recover from them.
In terms of lifting, I do a combination of Greyskull LP and Starting Strength.
So in terms of exercise selection and workout days I do this:
Day 1
Front squat
Bench press
Pull ups
Dips
Day 2
Back squat
Press
BB row (deadlift)
grip work
So typically on day 1 I will superset dips and pull ups, I add weight to both of them. On day 2, every 6-8 weeks I will have one deadlift session, besides that I will be doing rows, in terms of grip work, I mainly do some static holds.
So rep set scheme looks like this:
For the squats and pressing, I go by a rep set scheme of 3x3, but on the last set I will go for as many reps as I can, saving maybe one rep in the tank for the next workout, obviously I don't want to be training until absolute failure each set as that would not benefit me, although from time to time I will fail a rep. Once I fail a lift, which is simply failing to do 3 sets of 3, I will attempt it between 3-4 times more, simply due to the fact that I may just need more chances at the weight or I may not be feeling well or whatever that certain day. If I still fail to hit the reps, I reset the weight by about 5-10% and start again.
The thing I really enjoy about this program, is that once I reset, its not a really bad thing since the last set I try to hit max reps, this allows me to hit new PRs and I don't view this resetting thing as such a bad thing but as a good thing. For example, just two weeks ago I hit a bench of 185x5, recently my bench stalled at 192 and due to how I was feeling, I reset the weight without giving it another try, just today I hit 185 for an easy 6 reps, which allowed me to see the progress I made. Bench has always been a shitty lift for me so yeah. It is nice hitting these PRs.
With the rowing and pull ups, I still follow a 3x5 because it is working still. I started off doing starting strength and I only recently stopped the 3x5 and switched it to the 3x3ish rep/set scheme, but I kept the same thing for pull ups. I try to hit atleast 40 reps though, in the warm ups and after I get my main set. In addition, after I hit the final set, I may do sets of 5/8/10 with some lighter weight just to up the volume or just for some more form practice in case I feel I need either of the two.
My training has worked well, I've went from a front squat of 165 for 3x5 to recently 250 for 3x3. Bench went form 145 for 2x5 to 185 3x3 (6 for the last set), and I've also hit +70 for 5/5/4 chins, and a 396 lb deadlift several weeks ago. Also, at the end of most workouts I will do some aesthetics work, probably spend 15 minutes doing some curls/tricep/shoulder work.
If you have any other questions just let me know, I'd be happy to answer them.
So, here it is:
I don't schedule my cardio or speed or plyo work, I do those when I don't have sport practices or whatever and feel that I can recover enough to do them. In terms of practices, I have like 2-3 days of rugby and about 2-3 basketball practices combined with a game. Pretty busy, but its not too much work and because of my decent diet I can recover from them.
In terms of lifting, I do a combination of Greyskull LP and Starting Strength.
So in terms of exercise selection and workout days I do this:
Day 1
Front squat
Bench press
Pull ups
Dips
Day 2
Back squat
Press
BB row (deadlift)
grip work
So typically on day 1 I will superset dips and pull ups, I add weight to both of them. On day 2, every 6-8 weeks I will have one deadlift session, besides that I will be doing rows, in terms of grip work, I mainly do some static holds.
So rep set scheme looks like this:
For the squats and pressing, I go by a rep set scheme of 3x3, but on the last set I will go for as many reps as I can, saving maybe one rep in the tank for the next workout, obviously I don't want to be training until absolute failure each set as that would not benefit me, although from time to time I will fail a rep. Once I fail a lift, which is simply failing to do 3 sets of 3, I will attempt it between 3-4 times more, simply due to the fact that I may just need more chances at the weight or I may not be feeling well or whatever that certain day. If I still fail to hit the reps, I reset the weight by about 5-10% and start again.
The thing I really enjoy about this program, is that once I reset, its not a really bad thing since the last set I try to hit max reps, this allows me to hit new PRs and I don't view this resetting thing as such a bad thing but as a good thing. For example, just two weeks ago I hit a bench of 185x5, recently my bench stalled at 192 and due to how I was feeling, I reset the weight without giving it another try, just today I hit 185 for an easy 6 reps, which allowed me to see the progress I made. Bench has always been a shitty lift for me so yeah. It is nice hitting these PRs.
With the rowing and pull ups, I still follow a 3x5 because it is working still. I started off doing starting strength and I only recently stopped the 3x5 and switched it to the 3x3ish rep/set scheme, but I kept the same thing for pull ups. I try to hit atleast 40 reps though, in the warm ups and after I get my main set. In addition, after I hit the final set, I may do sets of 5/8/10 with some lighter weight just to up the volume or just for some more form practice in case I feel I need either of the two.
My training has worked well, I've went from a front squat of 165 for 3x5 to recently 250 for 3x3. Bench went form 145 for 2x5 to 185 3x3 (6 for the last set), and I've also hit +70 for 5/5/4 chins, and a 396 lb deadlift several weeks ago. Also, at the end of most workouts I will do some aesthetics work, probably spend 15 minutes doing some curls/tricep/shoulder work.
If you have any other questions just let me know, I'd be happy to answer them.
Wednesday, 11 April 2012
Lately
This is a video I made regarding macro nutrients.
I sound retarded speaking to the camera but the information is there, give it a look, and tell me what you guys think. But yeah, I give a primer on proteins/carbohydrates/fats, I know there is some information that isn't too clear and could do better, also my speaking needs some help but those aren't the issues.
Anyway, I've been quite busy again lately.
Had my physics test today, could have been better but meh, I did well for how much work I put in. I wasn't expecting anything spectacular.
Rugby has been going well lately, its been a lot of fun, and its really nice how a lot of my close friends are playing as well. It feels nice having a role on the team also, and its a good way to just hang out with my friends. Training has been going well, I picked up some creatine lately, and after doing some sprints and medicine ball throws, I feel like its starting to kick in, I feel really explosive and powerful on my sprints, and I feel like my endurance is lasting. I really enjoy the feeling of being sore and just a bit tired all the time, its a nice feeling.
Cause of my sports I've been foam rolling a lot lately, to prevent injury and increase recovery, I am too lazy to do it sometimes but I know I need to since it is really beneficial. I will do a video sometime on my stretching/rolling routine sometime for those who are interested.
But thats it for now, got rugby and training tomorrow, and some homework to do still.
Easy, thanks for reading!
Sunday, 8 April 2012
Training Session 8 (4/8/2012)
4/8/2012
training:
fsquat - 250 3x3, 225x6
bench - 180x3x3x6, 155x4x4x5 (close grip)
neutral pull ups - x10,+35x8,+60x6x4x4, x15
dips - x15 x15 +25x10
curlzzz
video below:
will do a more detailed write up for my routine, thanks for watching/reading guys.
Friday, 6 April 2012
Training Session 7 (4/5/2012)
4/05/2012
back squat - 270 for 3x3, 231x10
press - 110x3x3x6, 99x9, 88x10
row - 176x5x5x5x5, 154x10
static holds, tricep extensions
- had rugby practice on this day also in the morning
- was charlie horsed but was still able to hit my squat reps
- charlie horse is feeling worse today, but it'll be fine
- have a basketball tournament again tomorrow
vid from the session:
Tuesday, 3 April 2012
Training Session 6 (4/3/2012)
So, as Twolf2 has suggested, I am going to keep my workouts and actual posts separate.
So anyways, today I did a workout.
Front squat - 245x3, 245x3, 245x4, 209x10
Bench Press - 176x3, 176x3, 176x8, 154x10, 154x10
Pull ups - Bwx10, +35x8, +70x5, +70x4, +70x3, +70x2, bwx15
dips - bwx15x15x18x14
curlzzz
good workout today, hit a bunch of PRs, got a good pump at the end too
feeling goooooooooooood!
So anyways, today I did a workout.
Front squat - 245x3, 245x3, 245x4, 209x10
Bench Press - 176x3, 176x3, 176x8, 154x10, 154x10
Pull ups - Bwx10, +35x8, +70x5, +70x4, +70x3, +70x2, bwx15
dips - bwx15x15x18x14
curlzzz
good workout today, hit a bunch of PRs, got a good pump at the end too
feeling goooooooooooood!
Saturday, 31 March 2012
Where have I been?
Shit man. I have been so fucking busy lately, I haven't been as productive as I should be, but I have been busy and still gotten what I need done.
Decided to play on the rugby team at school, that means waking up before 6:00 A.M. three times a week. I also play rep basketball which is 2 practices and possibly a tournament every week, I also lift. In a way I am overcommitting, but I am having a lot of fun, and I know I can be productive when I need to. My body is sore has been sore as fuck lately, my workouts have been decent considering the amount of cardio and other physical activity I do before hand. I also have a fucking triathlon for gym to do in a couple of weeks, I am not training specifically for it hopefully I can wing it and do decently just based on my athleticism currently.
I had a chem quiz the other day, I feel like I did well actually. I have a math test this Tuesday, but I have been peppering my angus for at least a month now, so I don't need to really study for it. I need to start learning physics since the test for that is inevitable and will come sooner or later, I don't really care what my mark is, honestly, I just need a 88+ so that I can get into the AP Grade 12 class next year. I have been doing quite a bit of research and reading on training nutrition, and have come upon the notorious field of supplements.
Supplements, supplements, supplements.
The marketing and advertising for supplements can really get to the average teenager or gym-goer. Seeing all the flashy ads with the jacked up, aesthetic males that go along with it is attractive, however will taking "xxx" supplement really do what is advertised? Fucking advertisements saying "5 lbs of muscle in 2 weeks! Guarenteed!" Its all bullshit. So how do the guys in the commercials get so jacked up?
Well three things: Genetics, Nutrition, Adaption to a Stress, Sleep. The importance proceeds in this order as well, from my previous post, we know genetics is key to anything and everything, however the majority of us have the genetics to get decently strong and decently lean, and when you are strong and lean, typically you will be aesthetic as well, which is what the commericals and ads like to advertise. Who doesn't want to be aesthetic?
So, what is the truth on supplements?
Well there is no truth really, supplements are supplements. Real food tops supplements any day, but it is much more convenient to get micro and macronutrients in supplement form. Its much faster and much more convenient to put a scoop of whey in a shaker and drink that then taking half an hour to cook up some chicken or beef post workout. Right? And there is absolutely nothing wrong with that. One thing that you need to understand though, is that companies only produce these supplements to make money, they are here to help you, for the exchange of some money. From my research and experience the only 4 really important supplements are:
Whey Protein, Creatine, Multivitamin, Fish oil.
These are the big four in my opinion.
Purpose of whey is real straight forward, it helps you get your protein macronutrients in, the quality of protein is also high, quality of protein refers to how well you digest it and actually use the protein; quality of protein is measure by the amount of protein absorbed vs. the amount of protein consumed, the quality is given as a percentage. For whey, it is something like 97% although many whey companies will advertise 100%, but realistically nothing is 100% in nature. In comparison, soy protein is much lower, and about 80%. The protein quality does in fact make a difference however, say you take 3 scoops of whey a day, versus eating "xxx" amount of tofu, in that 3 scoops there is about 75 g of protein, and there are also 75 g of protein in the tofu. However due to quality issues, you will truly absorb, 74.8 g from the whey, but only 60 g from the tofu. In the long run this can make the difference. Another fact about whey is that it is fast digesting, this is another facet about protein that you need to consider. It does not necessarily enter the blood stream faster, but rather, it will be digested faster. Typically any protein, whether it is casein (slow digesting) or whey (fast digesting) will take about an hour to enter the blood stream. However, per hour, whey is digested much faster versus casein. Although I do not have the numbers off the top of my head you can search it up.
Second supplement being creatine. Creatine's functions increase performance and aid recovery. Creatine can be found in red meat, however the quantity of creatine in red meat is so small compared to just taking the supplement straight up. There have been many rumours about creatine causing your kidneys to explode, or causing cramps during workouts, however these are false for the typical person. Creating is hydrophilic though, which means it absorbs water, so if you aren't drinking enough, you will cramp. Essentially creatine will increase formation of ATP (adenosine triphosphate) which is the primary energy source for the anaerboic energy system. This system is used during heavy weight training and sprinting. When you do these high intensity activities you deplete your ATP and muscle glycogen, which you need to refill in order to maximize performance for the next set or workout. The supplement creatine will aid this process essentially. So although it is not completely neccessary, it helps a lot.
Third supplement, multivitamin, this one is pretty straight forward, makes sure you get all your micronutrients, keeps your immune system strong, etc, etc.
Last but not least is fish oil, fish oil consists of polyusaturated fatty acids, which are divided into omega 6 and omega 3 fatty acids which you have all heard of. In a nutshell, fish oil will help with inflammation, boost testosterone levels, help combat cortisol levels (stress), and is an anti-catabolic agent. It does everything basically.
So yeah, that's basically it, everything else is extra, typically I will take some caffeine pre workout, especially if I am feeling sluggish, and I will eat a carb/protein meal also. There isn't need for the fancy pre workout supplement, especially if you are a beginner which most of us are in high school. I have been meaning to pick some creatine up lately, will do so next week, currently I am just taking whey.
Anyways, in terms of training I've worked out twice since last Tuesday, I'll refer to workouts as sessions, I workout on Tuesday, Thursday, and Saturday, I will state otherwise if its another day.
So,
Session 4:
Front s - 242x3,242x3,243x4, 209x9
Bench - 191.4x3x2x2x2, 165x5, 154x8 FUUUUUUU
Pull ups - bwx10, +35x8, +60x5x5x5x4, bwx15
Dips - bwx10x15x15x13
Session 5:
Back s - 265x3x3x3, 225x10
press - 115x3x3x4, 95x10
Row - 165x5x5x5, 135x15
static holds and tricep work
Here is a video:
Gonna go do some work, peace.
Decided to play on the rugby team at school, that means waking up before 6:00 A.M. three times a week. I also play rep basketball which is 2 practices and possibly a tournament every week, I also lift. In a way I am overcommitting, but I am having a lot of fun, and I know I can be productive when I need to. My body is sore has been sore as fuck lately, my workouts have been decent considering the amount of cardio and other physical activity I do before hand. I also have a fucking triathlon for gym to do in a couple of weeks, I am not training specifically for it hopefully I can wing it and do decently just based on my athleticism currently.
I had a chem quiz the other day, I feel like I did well actually. I have a math test this Tuesday, but I have been peppering my angus for at least a month now, so I don't need to really study for it. I need to start learning physics since the test for that is inevitable and will come sooner or later, I don't really care what my mark is, honestly, I just need a 88+ so that I can get into the AP Grade 12 class next year. I have been doing quite a bit of research and reading on training nutrition, and have come upon the notorious field of supplements.
Supplements, supplements, supplements.
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| Notorious Preworkout |
The marketing and advertising for supplements can really get to the average teenager or gym-goer. Seeing all the flashy ads with the jacked up, aesthetic males that go along with it is attractive, however will taking "xxx" supplement really do what is advertised? Fucking advertisements saying "5 lbs of muscle in 2 weeks! Guarenteed!" Its all bullshit. So how do the guys in the commercials get so jacked up?
Well three things: Genetics, Nutrition, Adaption to a Stress, Sleep. The importance proceeds in this order as well, from my previous post, we know genetics is key to anything and everything, however the majority of us have the genetics to get decently strong and decently lean, and when you are strong and lean, typically you will be aesthetic as well, which is what the commericals and ads like to advertise. Who doesn't want to be aesthetic?
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| Aesthetic as fuck. |
So, what is the truth on supplements?
Well there is no truth really, supplements are supplements. Real food tops supplements any day, but it is much more convenient to get micro and macronutrients in supplement form. Its much faster and much more convenient to put a scoop of whey in a shaker and drink that then taking half an hour to cook up some chicken or beef post workout. Right? And there is absolutely nothing wrong with that. One thing that you need to understand though, is that companies only produce these supplements to make money, they are here to help you, for the exchange of some money. From my research and experience the only 4 really important supplements are:
Whey Protein, Creatine, Multivitamin, Fish oil.
These are the big four in my opinion.
Purpose of whey is real straight forward, it helps you get your protein macronutrients in, the quality of protein is also high, quality of protein refers to how well you digest it and actually use the protein; quality of protein is measure by the amount of protein absorbed vs. the amount of protein consumed, the quality is given as a percentage. For whey, it is something like 97% although many whey companies will advertise 100%, but realistically nothing is 100% in nature. In comparison, soy protein is much lower, and about 80%. The protein quality does in fact make a difference however, say you take 3 scoops of whey a day, versus eating "xxx" amount of tofu, in that 3 scoops there is about 75 g of protein, and there are also 75 g of protein in the tofu. However due to quality issues, you will truly absorb, 74.8 g from the whey, but only 60 g from the tofu. In the long run this can make the difference. Another fact about whey is that it is fast digesting, this is another facet about protein that you need to consider. It does not necessarily enter the blood stream faster, but rather, it will be digested faster. Typically any protein, whether it is casein (slow digesting) or whey (fast digesting) will take about an hour to enter the blood stream. However, per hour, whey is digested much faster versus casein. Although I do not have the numbers off the top of my head you can search it up.
Second supplement being creatine. Creatine's functions increase performance and aid recovery. Creatine can be found in red meat, however the quantity of creatine in red meat is so small compared to just taking the supplement straight up. There have been many rumours about creatine causing your kidneys to explode, or causing cramps during workouts, however these are false for the typical person. Creating is hydrophilic though, which means it absorbs water, so if you aren't drinking enough, you will cramp. Essentially creatine will increase formation of ATP (adenosine triphosphate) which is the primary energy source for the anaerboic energy system. This system is used during heavy weight training and sprinting. When you do these high intensity activities you deplete your ATP and muscle glycogen, which you need to refill in order to maximize performance for the next set or workout. The supplement creatine will aid this process essentially. So although it is not completely neccessary, it helps a lot.
Third supplement, multivitamin, this one is pretty straight forward, makes sure you get all your micronutrients, keeps your immune system strong, etc, etc.
Last but not least is fish oil, fish oil consists of polyusaturated fatty acids, which are divided into omega 6 and omega 3 fatty acids which you have all heard of. In a nutshell, fish oil will help with inflammation, boost testosterone levels, help combat cortisol levels (stress), and is an anti-catabolic agent. It does everything basically.
So yeah, that's basically it, everything else is extra, typically I will take some caffeine pre workout, especially if I am feeling sluggish, and I will eat a carb/protein meal also. There isn't need for the fancy pre workout supplement, especially if you are a beginner which most of us are in high school. I have been meaning to pick some creatine up lately, will do so next week, currently I am just taking whey.
Anyways, in terms of training I've worked out twice since last Tuesday, I'll refer to workouts as sessions, I workout on Tuesday, Thursday, and Saturday, I will state otherwise if its another day.
So,
Session 4:
Front s - 242x3,242x3,243x4, 209x9
Bench - 191.4x3x2x2x2, 165x5, 154x8 FUUUUUUU
Pull ups - bwx10, +35x8, +60x5x5x5x4, bwx15
Dips - bwx10x15x15x13
Session 5:
Back s - 265x3x3x3, 225x10
press - 115x3x3x4, 95x10
Row - 165x5x5x5, 135x15
static holds and tricep work
Here is a video:
Gonna go do some work, peace.
Tuesday, 27 March 2012
Overcoming Genetics
So here is an interesting concept:
Your genetics determine your characteristics from birth. There are some behaviour patterns that can be linked directly to your genetics, your IQ is linked with genetics. Ultimately how athletic you can be, will be linked to your genetics. It ultimately characterizes you. As a human, you will base your actions off your characteristics, so say I am smart, I'll be more inclined to study since I am good at it. If I am athletic I will be more inclined to playing a sport, you get it?
Anyhow, so ultimately what I am trying to get at is your genetics determine your actions right? And through time, your actions determine who you are, which is characterized further by your characteristics and personality. So the way you approach a certain situation will depend on your perspective on it, your personality, mood, and your characteristics. Now given that we get shaped into people through interactions with others, and we really learn who we are ourselves by comparing ourselves to those around us, and because what determines who everyone else will ultimately be is their genetics, doesn't everything depend on genetics?
Although there are certain variables that we can never figure out, if you think about everything from a higher end scale, we can figure out what will happen to us. Thinking about this is kind of depressing, but on the flip side, I feel like if we were to compare this theory or thought to a mathematic equation, we can say that there are multiple solutions, and your goals and how hard you work will ultimately determine the restrictions set on the answer, however how hard you work can also be limited on your genetic code.
Life is depressing, aint it?
I feel though, as long as you work hard, and you know what your goals are, you are set.
Anyways to today's workout:
b squat - 260 3x3, 220 1x10
press - 123 3x3, 99x10, 110x5
deadlift - 396x1, 220x5, 264x5, 264x5
static holds
video below:
enjoy!
Your genetics determine your characteristics from birth. There are some behaviour patterns that can be linked directly to your genetics, your IQ is linked with genetics. Ultimately how athletic you can be, will be linked to your genetics. It ultimately characterizes you. As a human, you will base your actions off your characteristics, so say I am smart, I'll be more inclined to study since I am good at it. If I am athletic I will be more inclined to playing a sport, you get it?
Anyhow, so ultimately what I am trying to get at is your genetics determine your actions right? And through time, your actions determine who you are, which is characterized further by your characteristics and personality. So the way you approach a certain situation will depend on your perspective on it, your personality, mood, and your characteristics. Now given that we get shaped into people through interactions with others, and we really learn who we are ourselves by comparing ourselves to those around us, and because what determines who everyone else will ultimately be is their genetics, doesn't everything depend on genetics?
Although there are certain variables that we can never figure out, if you think about everything from a higher end scale, we can figure out what will happen to us. Thinking about this is kind of depressing, but on the flip side, I feel like if we were to compare this theory or thought to a mathematic equation, we can say that there are multiple solutions, and your goals and how hard you work will ultimately determine the restrictions set on the answer, however how hard you work can also be limited on your genetic code.
Life is depressing, aint it?
I feel though, as long as you work hard, and you know what your goals are, you are set.
Anyways to today's workout:
b squat - 260 3x3, 220 1x10
press - 123 3x3, 99x10, 110x5
deadlift - 396x1, 220x5, 264x5, 264x5
static holds
video below:
enjoy!
Sunday, 25 March 2012
Goat milk taste like shit
Ew.
The taste of goat milk is still stuck in my milk. Out of 10, I would rate goat milk sh*t out of 10. My mom bought some goat milk cause apparently it has more vitamins and nutrients, and although it may, it tastes so bad. I mixed it with my whey, and the after taste is horrible.
The weekend has been really nice, the sun is shining, the birds chirping. I played in a basketball tournament on Saturday, my team won both games by 10+ each. It was really tiring, and my legs were so sore after. We came 1st in our pool, but because of time, they didn't have a finals game. So that was my Saturday basically, when I got home, I just ate, used Facebook, whatever, and went to sleep. Today, did some chemistry work mainly. I had pizza for lunch today, as a pre workout basically. It was real good, and I ate with my family which made it nicer.
In terms of diet, I've had a lot of carbs this weekend, all the basketball and lifting really hits you, and I really need to recover. I have another game tomorrow, and I don't want to be sore or "not ready" for that. I've been taking quite a bit of whey as well just to stimulate recovery. Basically been eating 250+ grams of protein per day, and probably in the range of 3500-4000 calories also.
School is starting tomorrow, I may be on this blog less, but I will try to update atleast 4x the next week, because the next couple of weeks are filled with evaluations for me I will have to study the shit out of the material I need to know, and murder my upcoming tests and assignments.
The weather lately has been making me feel really nice, I felt depressed kind of during the winter time, but with the sun out, it feels like everyday is a good day no matter what happens. I actually played some basketball with a friend I haven't talked to in a long time today, I told him about this blog and I made a bet with him regarding whether or not he can find it. He owes me 65 dollars already, lol.
Anyways, today I lifted again. This was one of the better workouts I have had in a long time. I think its cause I was ready for it, like, I knew it was gonna be tough because I just played 2 games of basketball the day before, and so as a study break, I foam rolled, and did some ART and stretching myself, to prep my legs, shoulders, elbows, and back since they were all sore as hell. I also ate a sh*tload of food and carbs ( which I don't usually get that much of) and I had 100 mg of caffeine, whey, and 2 bananas pre workout.
So today I did:
Front squat - 240 for 2x3, then 1x4, then dropped the weight and hit 205x8
Bench press - 190 for 3x3, didn't even attempt the 4th rep, will hit the 4th rep next workout
went with a closer grip and hit 155x10
Pull ups - bw for 10, +35 for 8, +60 for 6, +60 for 5, +60 for 3, +35 for 3, bw for 2x3
Dips - bw for 13, bw for 15, +25 for 9, bw for 15
Video of some of the lifts below:
Last couple of sets for pull ups were drop sets, little to no rest at all. My spotter for bench was shitty, had his shorts in my face the whole time, fucking sucked, whatever though. I can't wait to lift at school with all my friends again, especially since I've gotten stronger during the break. I made a intro to my video now, I might stick with it, Franco Columbo is fucking gangster. Sore as fuck now, going to do some more chemistry, possibly some math, and get ready for school the next day.
Peace.
The taste of goat milk is still stuck in my milk. Out of 10, I would rate goat milk sh*t out of 10. My mom bought some goat milk cause apparently it has more vitamins and nutrients, and although it may, it tastes so bad. I mixed it with my whey, and the after taste is horrible.
The weekend has been really nice, the sun is shining, the birds chirping. I played in a basketball tournament on Saturday, my team won both games by 10+ each. It was really tiring, and my legs were so sore after. We came 1st in our pool, but because of time, they didn't have a finals game. So that was my Saturday basically, when I got home, I just ate, used Facebook, whatever, and went to sleep. Today, did some chemistry work mainly. I had pizza for lunch today, as a pre workout basically. It was real good, and I ate with my family which made it nicer.
In terms of diet, I've had a lot of carbs this weekend, all the basketball and lifting really hits you, and I really need to recover. I have another game tomorrow, and I don't want to be sore or "not ready" for that. I've been taking quite a bit of whey as well just to stimulate recovery. Basically been eating 250+ grams of protein per day, and probably in the range of 3500-4000 calories also.
School is starting tomorrow, I may be on this blog less, but I will try to update atleast 4x the next week, because the next couple of weeks are filled with evaluations for me I will have to study the shit out of the material I need to know, and murder my upcoming tests and assignments.
The weather lately has been making me feel really nice, I felt depressed kind of during the winter time, but with the sun out, it feels like everyday is a good day no matter what happens. I actually played some basketball with a friend I haven't talked to in a long time today, I told him about this blog and I made a bet with him regarding whether or not he can find it. He owes me 65 dollars already, lol.
Anyways, today I lifted again. This was one of the better workouts I have had in a long time. I think its cause I was ready for it, like, I knew it was gonna be tough because I just played 2 games of basketball the day before, and so as a study break, I foam rolled, and did some ART and stretching myself, to prep my legs, shoulders, elbows, and back since they were all sore as hell. I also ate a sh*tload of food and carbs ( which I don't usually get that much of) and I had 100 mg of caffeine, whey, and 2 bananas pre workout.
So today I did:
Front squat - 240 for 2x3, then 1x4, then dropped the weight and hit 205x8
Bench press - 190 for 3x3, didn't even attempt the 4th rep, will hit the 4th rep next workout
went with a closer grip and hit 155x10
Pull ups - bw for 10, +35 for 8, +60 for 6, +60 for 5, +60 for 3, +35 for 3, bw for 2x3
Dips - bw for 13, bw for 15, +25 for 9, bw for 15
Video of some of the lifts below:
Last couple of sets for pull ups were drop sets, little to no rest at all. My spotter for bench was shitty, had his shorts in my face the whole time, fucking sucked, whatever though. I can't wait to lift at school with all my friends again, especially since I've gotten stronger during the break. I made a intro to my video now, I might stick with it, Franco Columbo is fucking gangster. Sore as fuck now, going to do some more chemistry, possibly some math, and get ready for school the next day.
Peace.
Thursday, 22 March 2012
Gave bus fare to some kid today..
3 days until school starts. I have physics, world issues, and some chem to catch up on.
Here's the video from today's workout.
So on my way back from my training session, some kid was asking me if I had a change for a 20, I didn't but he told me in shitty English that he needed a ticket for a bus. So I gave him a bus ticket for free. He looked real fobby, was wearing a Kobe shirt with soccer shorts, he also had a fitted on and was listening to his nano which he also used as a watch. I tried to talk to him after and he just told me he couldn't speak English well, yeah.
Redoing the arithmetic sheets again and again. I've done the normal sheets at least 4-5 times each. There are still some questions that I am not sure about, I need to remember to ask my teacher about them. I know we have a test within a week once school starts which is the last real test of the year, then we have a couple of small quizzes and the exam.
Got up at 9:43 this morning, shitty start to my goals.
Slept late too, but I didn't use my iPod much which is good, also not using the computer AS much, still quite a bit though. I'll be sure to monitor that but since I have this blog which I want to update it'll be hard to, guess I wont count the time, when I am doing my blogging and shit.
So anyway, to the training.
Yesterday's sprints were fucking awesome. Felt like a gazelle, my hips are flexible from all the damn mobility shit I do for them, and I am getting stronger too. Core felt nice and strong, lower back was a little sore but meh, I've gained 15 lbs in the last 2 months so its expected. Did some stretching later and went to sleep.
My right elbow has been bothering me a bit lately, going to do some foam rolling and stretching specifically for that. They didn't bother me too much during my pressing today though which is good.
So today I did:
back squat-250 for 3x3,225x5
strict press-120 for 2x3,1x4, 95x10
row-195x2x5,185x5,165x10,155x15
delt work, core work
back squat-250 for 3x3,225x5
strict press-120 for 2x3,1x4, 95x10
row-195x2x5,185x5,165x10,155x15
delt work, core work
Here's the video from today's workout.
Everything felt fine. The last two sets of the strict press are personal bests, rowing wise, first time using decently strict form, touching my chest/stomache for every rep. Squats depth was good, I am going real low, but the weight feels light as fuck, feels like a warm up set to be honest.
Feeling a bit hungry towards the end of the workout, had a PB and jelly sandwich before hand with a bit of whey, post workout had a nice dinner and 1 L of milk with 2 scoops of whey.
Part of my fine ass dinner:
I had veggies and everything of course, but this was the highlight.
Feeling sore, gonna do some work before I sleep. Been a good day.
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