History
- just came off 24 weeks of Eric Cressey's Off Season Training Manual where I got the following results:
body wt - 72kgs up to 75kgs without trying (food wise anyway)
vertical leap - stayed the same at 73cms????
counter movement jump - 72 to 83cms
squat 1rm - 1 x 107 (could've gone a little higher though) to 112kgs (again maybe a little higher)
chin 3rm - 4 x bw +30kgs to 3 x bw +37kgs (i'm not sure how much clothesline can take...)
single leg triple jump - right leg 6.90m to 8.02m / left 7.25m to 7.61m (interesting that one i have less mobility on right side)
stand long jump - 1st test was 2.92m and not sure if i wrote it down wrong but 2nd test was 2.65m and the final test was 2.91m
5 rep bench test in 5secs - 47.5kgs to 70kgs
bench 1rm - 1 x 97.5 (could've gone a little higher maybe) to 105 x 1 (again maybe a little higher)
not happy with the vert thing but the rest is great...deads tested at twice body wt the other wek so happy there
now as i wait for his Max Strength Manual to come in the mail i'm doing CT's Beast Program:
http://www.t-nation.com/article/bodybui ... part_1&cr=
below are normal lower and upper body warm ups but as days are full body days they have mixed in together with some same and different exercises each day
Lower Body
Myofascial Release - sole of feet, glutes and TFL w/ golf ball...ITB with foam roller...lower legs w/ metal bar
Stretch - 90/90 seated hip stretch
Mobilisations - calf, ankle, hams, hip flexors (2 of these)
Dynamic Flexibility - overs, slides, single leg deadlift reaches, buttkicks
glute activation - 15sec iso, pelvic tilts x 12, band side step x 10
Upper Body
Myofascial release - rhomboids, lats, rotator cuffs and posterior shoulder capsule w/ golf ball..thoracic extention on taped together tennis balls
Stretch - sleeper stretch
Mobilisations - pecs, lats, thoracic broomstick twists
Activation - scap push up for serratus and band pull reverse flies and pulldowns for low traps/mid back
todays's workout i did:
Bench x sets of 3 in 20mins reaching 12 sets @ 85kgs
Deads x sets of 3 in 20mins reaching 12 sets @ 115kgs
was meant to also do Bent Rows but lower back and fgrip were shot after the 1st 2 exercises so left him out...will try and do all 3 exercises (different one's though) on thursday which shouldn't be a problem as they don't clash in any way
food
1 - weetbix x 6, 400ml skim milk, sugar
2 - 1/2 banana, 50g off turkey
3 - 1/2 banana, 50g turkey
4 - apple, 100g cooked mince meat
5 - tuna tin and veg
6 - chicken and veg
train
7 - whey and water shake, rice bubbles, 300ml milk, sugar
8 - suasages, bread x 2, veg
9 - steak, veg
10 - fish, veg
food is basically always the same everyday byt i may split the steak meal in half if i'm at work
comments encouraged...
Swans05's Training Log
Moderators: Boss Man, cassiegose
-
Christopheel
- REGULAR
- Posts: 931
- Joined: Sun Jul 01, 2007 9:23 pm
Good to see you start a journal !
So far nice results don't you think ? Nice strength gains and a good 7 more pounds ! You goal is still strength related ? Why some much people are worried about how far the jump ? Is it sport related ? Overall, that'S great
One thing, you should cut milk in PWO and find something else since MANY peoples are a bit intolerant to lactose and will slow proteins absorptions/digestion (Trying to find default ....
)
and
you should change one of the two turkey meat with another solid proteins source, to vary !
and
For the breakfast I don't really know what it is but why sugar lol ?
Well that's all I can say, it will be really nice to follow your program schedule and results !
So far nice results don't you think ? Nice strength gains and a good 7 more pounds ! You goal is still strength related ? Why some much people are worried about how far the jump ? Is it sport related ? Overall, that'S great
One thing, you should cut milk in PWO and find something else since MANY peoples are a bit intolerant to lactose and will slow proteins absorptions/digestion (Trying to find default ....
)and
you should change one of the two turkey meat with another solid proteins source, to vary !
and
For the breakfast I don't really know what it is but why sugar lol ?
Well that's all I can say, it will be really nice to follow your program schedule and results !
- goal is always strength related...i can't afford to buy enough food to 'bulk', not that i really want to...whatever muscle gains i get are simply a by product of training but i'll take then if i get any
- vertical leap is the best test for explosiveness...i don't play any sport (i want to though) but i train like i do...i'm only 5'6" so for basketball i need to be able to jump to compete, which i can and do when i play
- well many people are but i aren't...i love cereal...love it
- when you eat 10 times a day it's hard to prepare all those meals so i buy in bulk and have the same thing everyday...not many can do that as they think there is not enough variety but again 10 meals a day and they are all different...the turkey meal/s is one meal cut in half that i eat quickly btw client's at work
- weetbix are simply that...wheat in a little rectangle...wheaties but in a solid rectangle form that go soggy when you have it...sugar makes it taste good
tuesday food
1 - weetbix x 6, 400ml skim milk, sugar
2 - 1/2 banana, 50g off turkey
3 - apple, cooked mince meat
4 - 1/2 banana, 50g turkey
5 - sausages, bread (2), veg
6 - tuna tin and veg
7 - chicken, veg
9 - steak, veg
10 - steak, veg
11 - fish, veg, cake, milk (opps)
wed train / food
warm ups
deadlift isometric hold x 9secs, 90secs rest, hang clean x 5 @ 30kgs x 8 sets
back squat isometric hold x 9secs, 90secs rest, tuck jumps x 8 x 8 sets
bench press isometric hold x 9secs, 90secs rest, plyometric push ups x 8 x 8 sets
food
1 - weetbix x 6, 400ml skim milk, sugar
2 - 1/2 banana, 50g off turkey
3 - 1/2 banana, 50g turkey
4 - apple, 100g cooked mince meat
5 - tuna tin and veg
6 - chicken and veg
train
7 - whey and water shake, rice bubbles, 300ml milk, sugar
8 - sausages, bread x 2, veg
9 - steak, veg
10 - fish, veg
thu training/food
warm ups
chin ups x 3 @ 30kgs, 90secs rest x 11 sets in 20mins...could've got more sets but reattatching the cahin to the belt was taking far too long and pissing me right off really
front squats x 3 @ 64kgs, 90secs rest x 12 sets in 20mins
food
1 - weetbix x 6, 400ml skim milk, sugar
2 - 1/2 banana, 50g off turkey
3 - 1/2 banana, 50g turkey
4 - apple, 100g cooked mince meat
5 - tuna tin and veg
6 - steak and veg
train
7 - whey and water shake, rice bubbles, 300ml milk, sugar
8 - sausages, bread x 2, veg
9 - chicken, veg
10 - fish, veg
fri food
- goal is always strength related...i can't afford to buy enough food to 'bulk', not that i really want to...whatever muscle gains i get are simply a by product of training but i'll take then if i get any
- vertical leap is the best test for explosiveness...i don't play any sport (i want to though) but i train like i do...i'm only 5'6" so for basketball i need to be able to jump to compete, which i can and do when i play
- well many people are but i aren't...i love cereal...love it
- when you eat 10 times a day it's hard to prepare all those meals so i buy in bulk and have the same thing everyday...not many can do that as they think there is not enough variety but again 10 meals a day and they are all different...the turkey meal/s is one meal cut in half that i eat quickly btw client's at work
- weetbix are simply that...wheat in a little rectangle...wheaties but in a solid rectangle form that go soggy when you have it...sugar makes it taste good
1 - weetbix x 6, 400ml skim milk, sugar
2 - 1/2 banana, 50g off turkey
3 - apple, cooked mince meat
4 - 1/2 banana, 50g turkey
5 - 1/2 a bbq and chips (opps again...hey it was an off day and the western conference finals were on...)
6 - tuna tin and veg
7 - steak, veg
8 - fish, veg
sat training/food
warm ups
lockouts x 4 @ 115kgs, 90secs rest, bench press negative rep x 9secs @ 106kgs x 4 sets
rack pull from mid shin x 4 @ 122.5kgs, 90secs rest, 8sec deadlift negative rep x 8secs x 4 sets
was meant to do chin ups the same but i couldn't find a way to strap 50 then 55kgs to me...i was gonnaa use a back pack but it wasn't gonna hold
overall the program takes too long for me 9tuesday took 80mins) as i need to stuff around and set up for each set along with warm ups for lower and upper body which is 30mins about for both ebven though i try and do lower body warm ups in btw sets of 1st upper body exercises but then i end up resting too long as well skimping on the warm ups...i will need to look at it today and see if i can modify it for home...i pulled some very questionable moves yesturday as the pins on squat rack don;t set up ptoprrly for bench neg's so i was doing them on the flor using chairs and bricks...not safe..could've had 120kgs land on head which isn't cool...will maybe change to an incline press for saturday's bench part as i think the pins will set up better and as for the chins i'm not sure...maybe inverted rows...i was also meant to do 1 x 200 for push ups, inverted rows and bodyweight squats but the workout had already taken over an hr for 2 exercises and i had to go to the pub
today is sunday and i'm a little hung over...got to bed at about 6am this morning so no training today
- vertical leap is the best test for explosiveness...i don't play any sport (i want to though) but i train like i do...i'm only 5'6" so for basketball i need to be able to jump to compete, which i can and do when i play
- well many people are but i aren't...i love cereal...love it
- when you eat 10 times a day it's hard to prepare all those meals so i buy in bulk and have the same thing everyday...not many can do that as they think there is not enough variety but again 10 meals a day and they are all different...the turkey meal/s is one meal cut in half that i eat quickly btw client's at work
- weetbix are simply that...wheat in a little rectangle...wheaties but in a solid rectangle form that go soggy when you have it...sugar makes it taste good
tuesday food
1 - weetbix x 6, 400ml skim milk, sugar
2 - 1/2 banana, 50g off turkey
3 - apple, cooked mince meat
4 - 1/2 banana, 50g turkey
5 - sausages, bread (2), veg
6 - tuna tin and veg
7 - chicken, veg
9 - steak, veg
10 - steak, veg
11 - fish, veg, cake, milk (opps)
wed train / food
warm ups
deadlift isometric hold x 9secs, 90secs rest, hang clean x 5 @ 30kgs x 8 sets
back squat isometric hold x 9secs, 90secs rest, tuck jumps x 8 x 8 sets
bench press isometric hold x 9secs, 90secs rest, plyometric push ups x 8 x 8 sets
food
1 - weetbix x 6, 400ml skim milk, sugar
2 - 1/2 banana, 50g off turkey
3 - 1/2 banana, 50g turkey
4 - apple, 100g cooked mince meat
5 - tuna tin and veg
6 - chicken and veg
train
7 - whey and water shake, rice bubbles, 300ml milk, sugar
8 - sausages, bread x 2, veg
9 - steak, veg
10 - fish, veg
thu training/food
warm ups
chin ups x 3 @ 30kgs, 90secs rest x 11 sets in 20mins...could've got more sets but reattatching the cahin to the belt was taking far too long and pissing me right off really
front squats x 3 @ 64kgs, 90secs rest x 12 sets in 20mins
food
1 - weetbix x 6, 400ml skim milk, sugar
2 - 1/2 banana, 50g off turkey
3 - 1/2 banana, 50g turkey
4 - apple, 100g cooked mince meat
5 - tuna tin and veg
6 - steak and veg
train
7 - whey and water shake, rice bubbles, 300ml milk, sugar
8 - sausages, bread x 2, veg
9 - chicken, veg
10 - fish, veg
fri food
- goal is always strength related...i can't afford to buy enough food to 'bulk', not that i really want to...whatever muscle gains i get are simply a by product of training but i'll take then if i get any
- vertical leap is the best test for explosiveness...i don't play any sport (i want to though) but i train like i do...i'm only 5'6" so for basketball i need to be able to jump to compete, which i can and do when i play
- well many people are but i aren't...i love cereal...love it
- when you eat 10 times a day it's hard to prepare all those meals so i buy in bulk and have the same thing everyday...not many can do that as they think there is not enough variety but again 10 meals a day and they are all different...the turkey meal/s is one meal cut in half that i eat quickly btw client's at work
- weetbix are simply that...wheat in a little rectangle...wheaties but in a solid rectangle form that go soggy when you have it...sugar makes it taste good
1 - weetbix x 6, 400ml skim milk, sugar
2 - 1/2 banana, 50g off turkey
3 - apple, cooked mince meat
4 - 1/2 banana, 50g turkey
5 - 1/2 a bbq and chips (opps again...hey it was an off day and the western conference finals were on...)
6 - tuna tin and veg
7 - steak, veg
8 - fish, veg
sat training/food
warm ups
lockouts x 4 @ 115kgs, 90secs rest, bench press negative rep x 9secs @ 106kgs x 4 sets
rack pull from mid shin x 4 @ 122.5kgs, 90secs rest, 8sec deadlift negative rep x 8secs x 4 sets
was meant to do chin ups the same but i couldn't find a way to strap 50 then 55kgs to me...i was gonnaa use a back pack but it wasn't gonna hold
overall the program takes too long for me 9tuesday took 80mins) as i need to stuff around and set up for each set along with warm ups for lower and upper body which is 30mins about for both ebven though i try and do lower body warm ups in btw sets of 1st upper body exercises but then i end up resting too long as well skimping on the warm ups...i will need to look at it today and see if i can modify it for home...i pulled some very questionable moves yesturday as the pins on squat rack don;t set up ptoprrly for bench neg's so i was doing them on the flor using chairs and bricks...not safe..could've had 120kgs land on head which isn't cool...will maybe change to an incline press for saturday's bench part as i think the pins will set up better and as for the chins i'm not sure...maybe inverted rows...i was also meant to do 1 x 200 for push ups, inverted rows and bodyweight squats but the workout had already taken over an hr for 2 exercises and i had to go to the pub
today is sunday and i'm a little hung over...got to bed at about 6am this morning so no training today
You eat 10-11 times a day. I bet quite a few 180 - 200lb naturals only eat about 8 times a day.swanso5 wrote:- goal is always strength related...i can't afford to buy enough food to 'bulk',
If you eat 10-11 times a day, and can't bulk, you'd have to be looking at dietry changes.
You don't need Sugar with your Cereal, it's high GI Cereal, and Weetabix comes with a little Sugar in it, (I know I eat it too.) At present, you're eating about 75g Carbs for Breakfast with Mlk and Sugar, added around 90g Carbs.
Yes you'll get adequate Protein with Milk on that, but Glycemic Load, will be approximately 63% Bloodsugar increase. Even with a nightly drop, that's probably way too much, and regularly, could lead to an increased Type Two Diabetes risk in 10 years from now.
You would be better I think, to cut back to about 4 from 6, and increase Protein from something else, like 2-3 Egg Whites, instead.
Tuna could be an issue too. Not least for the Mercury, but every day would pose a higher risk, from Mercury related issues over time, and it's possible the body may get used to the Mercury, and crave it like it can with Methylxanthines, Lipids, Sugars, Water etc etc.
The crux of this possibility is for how long you've consumed Cans of Tuna daily, and if so, what would happen if you subbed them for 2-3 days, with something like Chicken or Turkey, because if long term daily consumption caused addiction to Mercury, you could quite feasibly get some kind of unusual side effects from no Tuna.
sat food
1 - banana, weetbix, milk, sugar
2 - apple, steak, veg
3 - tina, veg
train
4 - whey, rice bubbles, milk, sugar
5 - chicken rolls with gravy x 2, veg
6 - chicken schnitzel, chips, bread, beer
7 - kfc
sun food - hung over...got up at 1:30pm after getting home at 6am
1 - weetbix, milk, sugar
2 - saudages, bread x 2, veg
3 - steak, veg
i could eat more total cal's but if i wanted to bulk but as said fod bill would be simply ridiculous so any muscle that does come is fine
i've only started up on the tuna the last couple of mths so have it 5 - 6/week...there's no other protein sources available for me to have (i don't eat eggs....wish i did though they're cheap and turkey is priced like a bitch over here and not it's not even any good) so it will stay
i need sugar in the morning...it wakes me up at 5:15am and there's also a little bit of fibre in all the wetbix which off sets the the sugar hit a little so i don't wanna go to sleep 30mins after eating it
1 - banana, weetbix, milk, sugar
2 - apple, steak, veg
3 - tina, veg
train
4 - whey, rice bubbles, milk, sugar
5 - chicken rolls with gravy x 2, veg
6 - chicken schnitzel, chips, bread, beer
7 - kfc
sun food - hung over...got up at 1:30pm after getting home at 6am
1 - weetbix, milk, sugar
2 - saudages, bread x 2, veg
3 - steak, veg
i could eat more total cal's but if i wanted to bulk but as said fod bill would be simply ridiculous so any muscle that does come is fine
i've only started up on the tuna the last couple of mths so have it 5 - 6/week...there's no other protein sources available for me to have (i don't eat eggs....wish i did though they're cheap and turkey is priced like a bitch over here and not it's not even any good) so it will stay
i need sugar in the morning...it wakes me up at 5:15am and there's also a little bit of fibre in all the wetbix which off sets the the sugar hit a little so i don't wanna go to sleep 30mins after eating it
I don't understand the "I don't eat Eggs wish I did though" comment 
There might be other ways around the Protein issue. You might find if you can get it, something like Turkey Ham will work. Very low fat.
Possibly Soy a bit as well. Not sure if you can get Nattokinase anywhere in Aus, would be a good mix of Protein, healthy Fats some Carb, plus addided Bifidus Cultures, and quite a few Micronutrients.
You can also use your other non-wholegrain complimentary sources too, things like Lentils, Peas, Beans, Brown and Wild Rice, low Salt Peanuts, to boost your Amino sources.
Or you might find you're good to go with Sardines, then there's less Mercury problems.
Then again you guys have some rather unusual stuff don't you, like Ostrich, Kangaroo etc etc, or if you could get it, might be alright with a bit of Protein Enriched Pasta as an alternative.
There might be other ways around the Protein issue. You might find if you can get it, something like Turkey Ham will work. Very low fat.
Possibly Soy a bit as well. Not sure if you can get Nattokinase anywhere in Aus, would be a good mix of Protein, healthy Fats some Carb, plus addided Bifidus Cultures, and quite a few Micronutrients.
You can also use your other non-wholegrain complimentary sources too, things like Lentils, Peas, Beans, Brown and Wild Rice, low Salt Peanuts, to boost your Amino sources.
Or you might find you're good to go with Sardines, then there's less Mercury problems.
Then again you guys have some rather unusual stuff don't you, like Ostrich, Kangaroo etc etc, or if you could get it, might be alright with a bit of Protein Enriched Pasta as an alternative.
i hate eggs but i wish i didn't cos they're cheap and easy..
well turkey over here is 25+ dollars a kilo and at 100g a day i already pay 15 bucks a week for it and that's not ecen the good stuff which is pretty hard to get in the supermarkets...
never heard of nattokinase...
in case you casn't see i'm pretty fussy...
also don;t eat cheese, pasta, rice or nuts
kangaroo is great but i need a protein source i can eat quickly bwt clinet's so that is why the dodgy turkey is there in the morning
well turkey over here is 25+ dollars a kilo and at 100g a day i already pay 15 bucks a week for it and that's not ecen the good stuff which is pretty hard to get in the supermarkets...
never heard of nattokinase...
in case you casn't see i'm pretty fussy...
also don;t eat cheese, pasta, rice or nuts
kangaroo is great but i need a protein source i can eat quickly bwt clinet's so that is why the dodgy turkey is there in the morning
Natto is a Japanese Soy product, but it's fermented a bit like Tofu, and comes with an added Bifidus Culture. Kind of like eating Tofu and Yakult together.swanso5 wrote:never heard of nattokinase...
From what I know it has two forms,
1. Cube form like Tofu.
2. Capsule or pill form, not very advisable I wouldn't think.
Where it could be bought, or even from on-line stores I couldn't say.
Also not sure if if you knew this, but Peanuts aren't Nuts, they're Legumes, like Peans, Beans and Lentils.
Stupid really as Peanuts have 3 main similarities to Nuts, but yet that seems not enough. The main difference though is more Carbs, and probably a bit more Protein.
As a Macro comparison, only Cashews, (GI 22), might compare as most Nuts are low to no Carb.
I'm a fussy begger too, so no worries, know the score. Don't eat Shellfish, have own personal beliefs about not eating fish, or Game, or certain wild animals, as opposed to Farmed, but I posted that some time ago, so won't do it again.
Another possibility you could look into is Kefir.
Kefir is a clever grain like source, that you add to Milk, and depending on the way you want it, give it 12, 24 or 36 hours to settle.
It dissolves Lactose and changes Milk into a Culture. I believe if you have the Superfood add-on in Facebook, you can find a link to a Kefir Site, where people across the world grow loads, and give it away free, actually free.
Might be some growers in Aus.
I found this site once I think doing Kefir searches on Google, but forget where it is. Was looking for someone else.
-
HOUSTON TEXAN
- REGULAR
- Posts: 720
- Joined: Sun Jan 06, 2008 6:47 pm
-
HOUSTON TEXAN
- REGULAR
- Posts: 720
- Joined: Sun Jan 06, 2008 6:47 pm
-
Christopheel
- REGULAR
- Posts: 931
- Joined: Sun Jul 01, 2007 9:23 pm
-
HOUSTON TEXAN
- REGULAR
- Posts: 720
- Joined: Sun Jan 06, 2008 6:47 pm
-
Christopheel
- REGULAR
- Posts: 931
- Joined: Sun Jul 01, 2007 9:23 pm
-
HOUSTON TEXAN
- REGULAR
- Posts: 720
- Joined: Sun Jan 06, 2008 6:47 pm
I ordered ticket in February so I have been waiting for a while. We were best friends when he lived here and he came up and visited last summer for two weeks. First person I ever drank with. It is kind of a graduation gift from parents which is tomorrow by the way. He is a late sleeper and I'm not so I will be able to keep a 'log' of whatever the hell kind of training I'm doing on his weight bench.