Aitrus' Very Generic Training Journal

Aitrus · Post by **Aitrus** » Tue Sep 30, 2008 9:03 pm

DianaB wrote:
Aitrus wrote:Well, I do have to walk 30mins-ish to gym. So its not as though I can drop the "stupid cardio" unless I hail a taxi or take the bus :X I don't do the stretching while walking but stretches are similar to those in the video, though I'm sure that doing so would provide a grand spectacle for everyone =p

I'm also noticing that as I up weights on DL the bar is slipping from grip so I have to reseat hands after every two-or-so reps. grip seems to be proper, but we don't have any chalk... I wonder if I should invest in gloves?

Another question... squat is 205 at the moment.. and I think form is slipping because I notice that the bar is not comfortably resting on traps/shoulder(read: it hurts a little bit!) area and I am having to support it more with arms than before to stop it from hurting.

I'm definitely going to post videos probably tomorrow during six hour break between classes so I can have form critiqued...

I've also changed diet.. big carbs are in the morning.. and workout is either morning or early afternoon and I eat mostly veggies/meat after 5pm. Not sure when to cut myself off, when it is safe to have an evening snack (I generally sleep at midnight-1ish)?
Just do the walking butt kicks and high skips on your way to the gym LOL.
A friend of mine does that warm up in the parking lot.
Skip the gloves, they get in the way and won't help to improve your grip I bought rock climbing chalk, it comes in a mesh bag and is not as messy as loose chalk. Just be discreet and clean up after yourself.
Same for a towel or pussy pad on the squat bar, you want to feel that bar on your back, and yes, it hurts for a while. Make sure you are squatting low bar, meaning that the bar is not resting on your upper traps. If use use a thumbless grip (don't wrap your thumb around the bar, put it over the bar with your fingers) you will be able to get the bar lower and keep your elbows in very tight at the same time. Keep your back tight, step under the bar and your grip, and just roll the bar on top of the shoulder blades with your rear delts supporting, like a little shelf. It will feel like the bar is going to slide off your back at first, so try it with a low weight and get comfortable.
Don't be scared of carbs, as long as it's clean, it's all good. You need them for growth (which is your focus, keep that in mind) and recovery. If you are really hungry at night, cottage cheese in a protein shake is awesome, or some unsalted mixed nuts are good too. If you can stomach eating veggies at night, then go for it. I sleep at about the same time and usually snack on something around 9. Just don't get over concerned and restrict yourself too much.
Looking forward to the vids!

So I video'd a pretty light DL on the weekend, but with one problem.. I do not have a cable to upload it to computer

So I'm trying to find it (it's here somewhere!).. I may end up just buying one if I don't find it by the week-end.

Also went back to bench pressing with the BB, notice a little bit of pain in one wrist when I moved from the weight from 90 to 110 to 130.. I am wondering if grip is off center or something.. Some of the bars do not have any visible markings on them for grip and whatnot, feels very weird to have to kind of "feel it out".

On a different note, I weighed myself properly and am 168lbs... Might get a caliper test done by friend to see if BF% has changed much since I started in July.

swanso5 · Post by **swanso5** » Wed Oct 01, 2008 2:56 am

the bar should feel "even" in your hands...if it isn't you'll feel 1 side "heavier"

DianaB · Post by **DianaB** » Wed Oct 01, 2008 5:23 am

As long as the wrist pan is not severe, don't worry too much. I had some awful wrist pain at first from any overhead work, but it went away after a while. There are wrist sleeves that help stabilize them if it really bugs you.
6lbs, hmm, how's the waistline. Make sure you are eating enough and taking measurements, the scale is a bitch.
Check that the bar is loaded evenly and your grip is not off center when benching. I think everyone has loaded weight wrong at one point. I did 5 sets of step ups with one 35lb db and a 40lbs once.

Aitrus · Post by **Aitrus** » Wed Oct 01, 2008 10:48 am

Ya I made that mistake too... the 35lbs and 15kgs are the same size and similar weights, but not exactly even.. lol. Haven't done it since, though.

I do have bad wrists overall, I used to be a computer lifer-- didnt leave screen for like 5 years. So forearms/wrists/fingers all ache intermittently.

As for measurements, is there a thread where i can find out how to do that? I dunno if anything has changed since I started or not, I have measured but probably not properly
I know I look better in a mirror.. Uhhh, the waistline is still bad.. it has tightened up a bit but there is still a moderately sized tire there + tiny love handles.

** on to diet**

Wondering if this is appropriate for a PWO meal...
1% milk with 50g's of protein (whey)
3/4cup of whole grain pasta, home made tomato basil sauce, 2 grilled chicken breasts

Also take water mixed with whey for directly after work out and have one in the morning too.

This also feels weird, but since I have inverted diet to have all carbs in the morning/post-workout and only fat/protein at night I am having a hard time keeping myself full... I eat a lot of veggies/hummus and nuts at night, but it doesn't keep me full for long and I'm worried that the amt of fat I'm consuming is too high as nuts are very fatty (am having greens+evoo, which is extremely high in fat and also supplementing with a combo fish oil/flax/etc softgel)...

Is this overkill? What can I do to keep myself full for longer?

Boss Man · Post by **Boss Man** » Wed Oct 01, 2008 4:00 pm

Aitrus wrote: Wondering if this is appropriate for a PWO meal...
1% milk with 50g's of protein (whey)
3/4cup of whole grain pasta, home made tomato basil sauce, 2 grilled chicken breasts

(I would not use the Milk with Protein powder, use water. If you use Milk you increase Casein content, calorie content, increase absorbtion time, and involve more Enzymes, and with Water you don't so it makes your shakes absorb quicker.

The meal looks okay, although you might possibly getting a lot of Protein, at around 60g from just Chicken, and a bit from Pasta too, plus if you have the shak to close to that meal you're getting approximately 120g Protein in maybe 1hr - 1.5hrs, which is a bit much for the body to be expected to handle.)

Also take water mixed with whey for directly after work out and have one in the morning too.

This also feels weird, but since I have inverted diet to have all carbs in the morning/post-workout and only fat/protein at night I am having a hard time keeping myself full... I eat a lot of veggies/hummus and nuts at night, but it doesn't keep me full for long and I'm worried that the amt of fat I'm consuming is too high as nuts are very fatty (am having greens+evoo, which is extremely high in fat and also supplementing with a combo fish oil/flax/etc softgel)...

Is this overkill? What can I do to keep myself full for longer?

(Add more Carbs. You sound like you are not getting enough during the afternoon and evening, so you should consider getting more, as Fats are not necessarily that fulfilling, it's Protein that can satiate, and you get enough I would think, but more daily Carbs might be useful.)

Aitrus · Post by **Aitrus** » Wed Oct 01, 2008 4:56 pm

I figured I could do whey with milk because I already have one with water as soon as I set last weight down... and the meal comes anywhere between 30-60 minutes after work out(not to mention the milk makes it more palatable)

Chick breasts were really small, box says I'm getting about 20g/each.. so 30 in total.. 13g from pasta and 50 from the whey isolate.. also some from the milk (9g/cup).

Anyhow, so the goal of the PWO meal is to be absorbed as quickly as possible(inference) and understanding of what you said is that milk will slow the digestive process on everything consumed significantly?

DianaB · Post by **DianaB** » Wed Oct 01, 2008 10:09 pm

The PWO shake should be easy on the digestion. Boss is right about the casien, you might want to try mixing it with half water, half milk and gradually cut out the milk as your taste adjusts. Maybe try a different powder if the one you have tastes bad. Hands down the best tasting one I have found is Surge (Biotest). I've tried about 5 brands this year alone because the shipping from Biotest to Canada is a a pain in the , but if you are in the States shipping is free and it's worth it.
Ideally, you should mix your whey with a scoop of maltodexterin to provide an insulin spike and get the protein into the muscles ASAP. You can buy maltodexterin fairly cheap. With Surge you don't need that, it's all included in the powder, which is a definite benefit. This is the only shake you need PWO, (1 not 2) otherwise you are just making expensive pee.
Your PWO meal looks great, eat it up. If you are hungry at night, please eat and don't be over shy of carbs. Cottage cheese can be good (slow digesting protein) with your veggies or make yourself a wrap with some meat and cheese.
Instead of having a shake in the morning, have some solid food. Eggs are the best thing ever, 2 whole and 4 whites scrambled up with toast and peanut butter will keep you going for a while. Remember, a big breakfast will stave off hunger in the evening. Nuts are good too, just don't go overboard on them.
Here is a link for everything to do with eating:
http://www.precisionnutrition.com
Best recipes and food plans anywhere.
Measurements:
Neck
Chest (at nipple line)
Biceps unflexed
Umbilicus
Hips
Upper thigh (near groin)
Calfs
Best way to track progress is to track measurements.
Finally, how do you take your Greens+, man that stuff is gross. I've been taking it because I need to drop 3lbs by next Saturday to make weight for a meet. Last time I used it I dropped 5lbs in 2 weeks, stuff cleans you right out!

Boss Man · Post by **Boss Man** » Thu Oct 02, 2008 8:15 am

Yes the Milk will slow absorbtion of Protein shakes down. You can actually get Protein shakes that already come with something like Maltodextrin in it, or possibly find one if you can with a simple / Complex carb combination, like Palatinose or Glucomannan.

The fact you can buy a PP that already has Maltodextrin in it, means you would probably save money, as opposed to buy a carb free power and a seperate Maltodextrin instead.

Aitrus · Post by **Aitrus** » Thu Oct 02, 2008 8:56 am

DianaB wrote:The PWO shake should be easy on the digestion. Boss is right about the casien, you might want to try mixing it with half water, half milk and gradually cut out the milk as your taste adjusts. Maybe try a different powder if the one you have tastes bad. Hands down the best tasting one I have found is Surge (Biotest). I've tried about 5 brands this year alone because the shipping from Biotest to Canada is a a pain in the , but if you are in the States shipping is free and it's worth it.
Ideally, you should mix your whey with a scoop of maltodexterin to provide an insulin spike and get the protein into the muscles ASAP. You can buy maltodexterin fairly cheap. With Surge you don't need that, it's all included in the powder, which is a definite benefit. This is the only shake you need PWO, (1 not 2) otherwise you are just making expensive pee.
Your PWO meal looks great, eat it up. If you are hungry at night, please eat and don't be over shy of carbs. Cottage cheese can be good (slow digesting protein) with your veggies or make yourself a wrap with some meat and cheese.
Instead of having a shake in the morning, have some solid food. Eggs are the best thing ever, 2 whole and 4 whites scrambled up with toast and peanut butter will keep you going for a while. Remember, a big breakfast will stave off hunger in the evening. Nuts are good too, just don't go overboard on them.
Here is a link for everything to do with eating:
http://www.precisionnutrition.com
Best recipes and food plans anywhere.
Measurements:
Neck
Chest (at nipple line)
Biceps unflexed
Umbilicus
Hips
Upper thigh (near groin)
Calfs
Best way to track progress is to track measurements.
Finally, how do you take your Greens+, man that stuff is gross. I've been taking it because I need to drop 3lbs by next Saturday to make weight for a meet. Last time I used it I dropped 5lbs in 2 weeks, stuff cleans you right out!

I dont mean the supplement greens+.. I have that accessible but I don't use it. I mean like broccoli, arrugula, romaine, spinach. hehe.

Also, I know current mix of whey does not have maltodextrin or any complex carbs added to it, though I had that option.
Is biotest the seller at TNATION? I am in canada and the only reason I refilled whey here for the tune of 90 dollars for 8lbs is because I know what shipping is like from the US. Made sure I got a quality isolate, though I wish it were cheaper...

I've got an exam today.. so am headed out beforehand to the mall near campus to do some shopping for camera, should have a cable for it today at some point as well.

DianaB · Post by **DianaB** » Thu Oct 02, 2008 9:05 am

Yep, Biotest is from TN. If you get shipping via USPS, it's not bad, but UPS adds brokerage charges that add up pretty fast. I will make another order soon because I can't live without Beta-7, that's stuffs da bomb! There is no duty charge because of Free Trade, all Biotest is made in the USA.
I didn't know you are a Canuck, where are you?
I used to keep a regular whey isolate on hand plus Surge for PWO. If you have the carb free isolate, just buy some maltodexterin to add to it, costs $20 bucks for a big ole tub of it, and will last forever. Popeye's should have it in stock if you have one near to you. Another good carb additive for PWO is Waxy Maize.
I thought you meant Greens+. Better to just stick to the veggies, the Greens tastes like crap. But I'm sucking it up and shooting it down, 2lbs and another 14 liters of water and I should be where I need to be Saturday morning. The I just need to maintain it for another week.

Aitrus · Post by **Aitrus** » Thu Oct 02, 2008 9:20 am

DianaB wrote:Yep, Biotest is from TN. If you get shipping via USPS, it's not bad, but UPS adds brokerage charges that add up pretty fast. I will make another order soon because I can't live without Beta-7, that's stuffs da bomb! There is no duty charge because of Free Trade, all Biotest is made in the USA.
I didn't know you are a Canuck, where are you?
I used to keep a regular whey isolate on hand plus Surge for PWO. If you have the carb free isolate, just buy some maltodexterin to add to it, costs $20 bucks for a big ole tub of it, and will last forever. Popeye's should have it in stock if you have one near to you. Another good carb additive for PWO is Waxy Maize.
I thought you meant Greens+. Better to just stick to the veggies, the Greens tastes like crap. But I'm sucking it up and shooting it down, 2lbs and another 14 liters of water and I should be where I need to be Saturday morning. The I just need to maintain it for another week.

I'm in ontario
Are you dieting for a comp or something? (What is greens+ supposed to do for you anyways? Just supplement veg intake?)

Didnt realize free trade was also duty free

thats good news. I only have GNC stores near me.. So that's generally where I go, but I'm sure I can pick something up there.

I'm also just assuming that you too are afflicted with Canuck status?

DianaB · Post by **DianaB** » Thu Oct 02, 2008 10:14 am

Hey we are not that far away, I'm in Montreal.
I have a competition on the 11th in Levis, weight class is 132, but I'm sitting at 134 as of this morning. Water loading is a real pain in the , but it'll get rid of the extra 2lbs. I'm stopping loading today at noon, and then we'll see how much I get rid of by this Saturday morning, it's a test run right now. I've never had to do it before and I'm not sure how body will react.
Greens+ is basically a supplement that helps to prevent acidosis from a high protein diet. You get the same results by just eating enough veggies. It also acts a detoxifying agent, and pretty much flushes out stuff you ate in high school. The one I got is also a vitamin supplement. It's supposed to boost energy and give you a better well being. I do feel good when I take it, but the taste is just horrible.
There is a Popeye's in London, I have a friend who shops there. Should be listed online at their site.

Oh yeah, no duty on items made in the US. So if a product is made in China and exported to the US and you buy it, you pay duty. But there are still shipping charges and brokerage charges, which is a scam. UPS will stick it to you everytime.

Aitrus · Post by **Aitrus** » Thu Oct 09, 2008 3:57 pm

Now where is a good place to upload videos? Is there a privacy function on youtube or something?!

Aitrus · Post by **Aitrus** » Fri Nov 07, 2008 2:47 pm

So I meant to post, but after 3 months (aug20th through oct 20th) I finished the stronglift's beginner program with:

140 5x5 bench
225 1x5 dead lift
230 5x5 squat
can do about a dozen unassisted pull-ups now, too.

I feel like the stronglifts program really worked, I feel stronger and better than I ever have in the past, legs, shoulders, and back are looking better than ever (wasn't much there to begin with and still really isn't)

since then, I have been meliorating... Haven't picked another program so I am just doing the same routine trying to add weight once a week but I've been sick, lots of exams exams, and working like a dog so I've definitely been 'slacking'...

Instead of trying to add more on the squats, I have been changing the amount of rest I get between sets/speed of reps/weight moved...
Also doing tabata-style front squats (90lbs, 8reps over 10-12seconds, 20 seconds rest for several minutes) once a week or HIIT sprints 30sprint-60jog

What I'm looking for is some guidance from here on out.. I know what I want to work on, specifically:
definition in Mid-back, Lats, Biceps are lagging horribly behind tri's
Losing the remaining fat around stomach (yes, I really do want abs)
Most importantly I want to make impressive gains on lifts still, but I seem to be at a plateau for almost everything.

So, just looking for some solid input..

Goals for April:
Dead lift @ 300lbs+
Squat @ 300lbs+
Bench @ 225lbs
Also need some advice on what exercises would help me achieve the results I'm looking for...!

Lastly, as a nagging thought.. A friend gave me some nutri-lite protein bars for PWO meal... Can anyone tell me if these are effective/useful? I've read the ingredients and they contain maltodextrin+whey/soy protein isolates and no high fructose corn syrup etc... (still use them in combination with whey+water)

Thanks!

swanso5 · Post by **swanso5** » Fri Nov 07, 2008 6:28 pm

now you've got your srength up you need something hypertrophy based but you're stil a while away from specialising specific muscles...try the waterbury method by chad waterbury...eat like a pig too for the 4 weeks then after that see how you went and then maybe another strength based program and keep alternating

don't set goals too high, you want to increase your lifts by 235pds or something which is over 30% in 5 months

bars should never replace actual food...i don't like them