T-Nation | Most Discussed Topics

My New Life in Colorado...

Thu, 09 Sep 2010 08:29:00 GMT

Saturday, September 4th

Hey guys!!! Yep, Im back to Colorado, finally!!!

After my last show, the Canadian Nationals, I went back home to Montreal. Even though I only stayed in Colorado the week prior to the show, the experience I had here, the people I met, the progress I did in a zero stress surrounding were outstanding!!! So much so, that I had a tough time going back to my old life and regimen.....I felt almost depressive about it! lol!

Now that Im back, for good, and that I can now call Colorado "home", Im excited like a kid at christmas eve, except every day is christmas!!! Im anxious to see what being here full time is gonna do to my body, heck, I took 2-3 lbs of muscle in a week, even though I was dieting for a show. Im now at a solid 245 lbs, around 7-8% bf, and I feel like a million bucks, full of energy and prime to add layers of new muscles to my frame!!!

For now though, the focus is on my buddy Daryl Gee, who is competing in two weeks at the Detroit show in the 202 lbs, and then, if everything goes according to plan, the Olympia, the week after Detroit. My job is to push him and bring the best out of him, training 3 times a day, to lose the last bit of fat or water he has left, because I know exactly how he feels right now, let me tell you!!!

I"ll keep you posted with the resluts....

ANACONDA Protocol 2

Thu, 09 Sep 2010 05:34:00 GMT

ANACONDA™ Protocol 2
by TMUSCLE Research Group
04/26/10

The following is not only true, but it's probably going to be some of the most exciting muscle-building information you've ever read.

I,BODYBUILDER - PHASE 5

Fri, 27 Aug 2010 07:22:00 GMT

I,BODYBUILDER - PHASE 5
by Tim Patterson and Christian Thibaudeau
03/26/10

No hype, no exaggeration, pure and simple, build muscle as fast as humanly possible. More specifically, build muscle as fast as humanly possible — week after week — until you see a body in the mirror that you barely recognize. That's radical hypertrophy, bubba, and that's exactly what this program's all about.

Moving North of Vag

Thu, 09 Sep 2010 11:40:00 GMT

I have been back to the gym pretty regularly for the last 8 weeks or so. I was doing some 5/3/1 just to try it our a bit but I got bored with it fast. I am switching back to a more traditional template for me. I think it is time to start tracking this stuff again to figure out where I am going. I got hooked up with a really good training partner about a month ago so he has kept me pretty honest.

Looking at doing a bench meet at the end of the summer and then maybe a full meet in the fall. Shoulders are still banged up but what else is new, eh? Going to buy Cressey's Optimal shoulder performance and try and get them healthy too. So if that means benching like a small school girl until they heal then so be it.

Sunday - Went to a new gym and got a little excited about all the PL Equipment. I have never used all the different bars before so went nuts but kept the weight down.

Squat Straight bar - Barx10, 225x10, 315x10
Squat Cambered Bar - 135x10 225x5x5, 265x3 *Like riding a horse the way it swings
Squat SS Bar off 14" Box - 225x5x5 *Felt strange being so High up on my neck and off my back
Squat Buffalo Bar 12" Box - 225x10x3 *Felt just like a straight bar to me

Reverse Hypers 3x10

GluteHamRaise 2x12

Deficit Deadlift vs Regular Deadlift?

Thu, 09 Sep 2010 11:34:00 GMT

It seems my deficit deadlift (4 in.) and regular deadlift weight margin don't vary by much... actually no more than 25 lbs. What's your deficit vs regular? I want to know the ratio amongst fellow lifters to determine if I should address my little dilemma or just leave it be.

Shoulder Impingement

Thu, 09 Sep 2010 11:34:00 GMT

Turns out I have shoulder impingement on my left side. I have started to rehabilitate it over the past few weeks. I have cut my chest workouts in half and I am trying to add more back as well. I also have started to do more rotator cuff work. I was also advised to do very low weight (3-5lbs) high rep posterior delt work to hopefully pull my shoulders back. Curious if anyone out there has anymore advice or has gone through this themselves and had something that worked well. Thanks for the help!!

Bushidobadboy: Nootropic Help

Thu, 09 Sep 2010 09:34:00 GMT

Hey,

I've long read your various posts throughout the forums here on T-Nation and have been very impressed with the level of knowledge that you bring to discussions. That being said I respect and trust your opinion when it comes to nootropics.

Here's my story: I'm a US medical student entering my second year at the end of which there is an extremely important test that plays a large part in determining what specialty I will be able to enter. So I'm seeking advice on a nootropic regimen for both the entirety of the year and likely a more intense one for the month of dedicated studying we're allowed before I take this test. If you could make some suggestions of stacks/trusted places to purchase the supplements I'd be incredibly greatful.

Thanks much,
Mog16

Muscles Feel Dead with Less Volume

Thu, 09 Sep 2010 09:48:00 GMT

Hi everyone, this is my first post here and I'm not sure if there's some sort of introduction policy -- at any rate, this post will serve as a sort of history, and I ask a question at the end. Feel free to just skip down to the question part if you want!

I've been training (horribly, for the most part) for about seven years now. I would estimate about 10% or less of my total workouts have built any muscle at all. Nevertheless, I started off at about 140 lbs, 6', ~8% bf my junior year of highschool and made my way up to ~255 lbs at 6'3", ~10-15% bf, so I have at least seen some level of success, if only briefly.

Until recently, I had always been very averse to reading about bodybuilding on the Internet or in books, preferring to just experiment in the gym. It's hard to know who to trust in this shady business! I slowly became more comfortable turning to this site for information however, after reading Thib's beginner series articles, the quality of which was instantly apparent to someone who had, unfortunately, spent years learning these things the hard way.

About six months ago I read Bricknyce's Bodybuilding Bible thread, and learned about ramping sets. I know it may sound pathetic, but I had gone well over six years without ever trying anything other than straight sets, 4 x 5-15 reps! This sparked a big turning point for me, and I was inspired to learn everything I could from these boards. I got to thinking about what worked and what didn't.

I read about DC training and low volume approaches in general. I had always scoffed at HIT style training and never thought twice about it until just recently. I read MODOK's bodypart twice weekly thread and something just clicked...

After reading MODOK's thread I thought back to the time when I made my best gains. With about four years of training under my belt, I finally realized that muscle building required food, and lots of it (please understand, I was very, very stupid and prejudiced coming into bodybuilding -- it's a miracle I'm not dead yet after the idiotic things I've put myself through).

At the time, I ramped up my daily caloric intake to a very strict, clean 4,500 even though I was just a measly ~185 pounds. Summer had just begun and by the time I went back to school, I was up to 215, with only a minor dent in ab visibility. Sadly, I went back to eating crappy dorm/frat food and things have never been quite the same since.

During this time I used a 3 way split: legs/shoulders, chest/triceps, back/biceps, and abs everyday. Lots of volume per workout: 3-5 exercises per body part, 4 sets of 8-12 each (or 12-16 for legs). I did this cycle twice a week, and took Sunday off... well, at least that was the plan.

See, I also ran two miles each way to the gym and, needless to say, I was completely exhausted all the time. I probably made it to the gym an average of 4-5 times per week, often missing days because I literally felt sick at the prospect of running down to the gym (on a full stomach too, ugh).

But I was able to keep up with such a demanding routine, nonetheless, and I consistently added weight to the bar every workout in the big lifts. I saw massive growth on everything but my arms (thus began my grotesque muscle imbalances).

The point is, I was able to make good beginner gains, but as time went on it became clear I still had a lot to learn if I was ever going to get the kind of body I wanted (which, by the way, is not that of an IFBB pro -- I'm not that delusional!). In the ensuing 2-3 years I did manage to gain another 30 lbs or so, but a higher proportion of it was undoubtedly bodyfat.

I hurt myself countless times. I gave up deadlifts for good, blew the hell out of both my shoulders, got serious pain in my tricep tendons, acquired some chronic strains in my biceps tendons, had to deal with chronic lower back pain, and worst of all have seen my poundage PRs gather dust. At the end of my freshman year of college I benched 225 for ten reps; tonight, four years later, I did it for seven.

But I am getting smarter. In the past couple of months I've corrected tons of little mistakes in form, workout structure and diet. The biggest hurdle was probably realizing I just didn't have the hip flexibility for a full high bar olympic style squat. Also learning how to tuck my elbows and retract the scapula on bench press. Of course, I still have a long way to go.

As I mentioned earlier, MODOKs bodypart twice weekly thread really set my imagination off. I thought back to that summer of incredible gains, how much I loved working every bodypart twice weekly on a three way split -- after all, hitting a bodypart just once a week never felt right to me.

I thought about how, just like him, I hated doing all the dumb little flys and pullovers and three bench press variations. It always seemed like 90% of the benefit was just from those first couple sets of bench press, rows, pulldowns, squats, skullcrushers, bicep curls, etc.

------ Alright, here comes the question! (and most relevant details, lol) ------

So here's where I find myself now, after years of experimentation and thinking everything over. I went back to a three way split, along with a rest day at the end.

Legs / Calves
Chest / Back
Shoulders / Arms / Calves.
Rest.

On a good day, I'll ramp up to a top set of about 5 or so nice, controlled reps to failure in the first exercise. This usually ends up being about 5-6 sets total, all in the same rep range. Then I'll move on to the next exercise, do a set or two to get a feel for the movement, and then hit failure again at about 10 reps. I then repeat that process except in the 10+ rep range.

If I feel like it, I won't bother changing exercises and will just do all three sets on the same exercise, dropping weight to hit the appropriate rep ranges. I haven't decided which approach I like more yet -- this is something I'm currently experimenting on.

(Astute readers may recognize this bit as stolen from the Phil Hernon thread that's linked inside of MODOK's once weekly thread).

So all in all, I do about 3 sets to failure (~10 s
12:40 AM - cephissus: ets total, which includes ramping) twice a week for most body parts.

I try to eat 5000 calories a day across five meals, at least 50g protein (probably more like 70) per meal, ~100 g carbs (I'm getting a little fat though, so I'm trying to cut this down a bit). Three solid meals and two shakes, usually. I'm currently about 245 lbs / 6'3" / ~10-15% bf.

Truth be told, dieting has always been the hardest part, and many days I probably only get more like 4000 calories.

So here's the question, the part that's always dogged me: while things may go good for a while, it always seems like, sooner or later, I reach the point where I just CAN'T feel my muscles working very well. They remain cold and unwilling to lift the weight! No matter how fast or slow I ramp up, whether I decrease my weight or just grit my teeth and try to push through it, my progression always stalls!

I'll walk into the gym and just never know what the outcome is going to be like. I've had some of the best workouts of my life since I started lifting smarter these past few months, but they still mostly suck, and I'm really starting to lose hope -- thinking I'm severely over-trained, adrenal fatigue, thinking I have horrible genetics, etc.

Tonight, for example, I did barbell rows. It felt good at first, just lifting the bar for ten reps. I got a little burn, some slight sensation going, but then as I did 95, 135, 155, 185... each set my muscles felt progressively duller and less responsive.

I want to lift with intensity, and trust me, I know and love the sensation of doing a mind-blowingly hard set (anyone ever read Thib's Hungarian Oak Leg Blast article? I actually did that workout for 8 weeks... oh man) -- it just seems physically impossible! I wish it were a matter of willpower, because I have plenty of that... but sadly it doesn't seem to be the case.

I think to myself, "can I really be overtraining on just 3 sets to failure per bodypart, twice a week?!" when, just a few summers ago, lifting similar or even HEAVIER weights, I would routinely do 15+ sets to failure in grueling, 2 and a half hour workouts? In those days I would get huge pumps and deep soreness, adding weight to the bar every workout or two (ie every week).

These days I do less than half the volume, ramp my sets, have better form -- in short, seem to do everything more intelligently -- and yet I feel deflated and limp, cold and fragile. Sure, I'm a little older and don't have as much youthful energy, but that doesn't seem like it should make much of a difference to me.

Anyway, if you have bothered to read this far, thank you very much. I've put this post off for a long time since I don't want to burden people with hopeless, confused, or obnoxious questioning, but I'm feeling particularly exhausted at this point, trying to figure out everything on my own.

Furthermore, I would also like to express my gratitude to members of this board and website such as Christian Thibaudeau, Bricknyce, MODOK, Professor X, Cephalic Carnage and others for their informative posts.

Short on Time

Thu, 09 Sep 2010 08:13:00 GMT

Asked this question once, been working with the 5x5 routines for quit a while with little or no success. I am looking for something a little new, refreshing and affective. I workout alone with limited equipment and my goals are strength and size. I am 27, and have a wife 2 kids under the age of 3. I have a 2 hour commute each way to a construction laborer job and get an unacceptable 4-6 hours of sleep average. I workout 3-4 days a week 45 min. - 1 hour depending on my energy level. I am not new to working out but at 5'2 I can't pass 130lbs.

Thankyou to those that reply, and to those that have already replied.

Brain Function Boosters 3.0

Thu, 09 Sep 2010 07:54:00 GMT

Thread One - http://tnation.tmuscle.com/...nction_boosters

Thread Two - http://tnation.tmuscle.com/...ion_boosters_20

I know its been covered before, but anyone here use adderall?

Scored some for finals couple weeks ago. Me likey very, very much.

Any opinions/experiences?

Told Not to Squat Any Longer

Thu, 09 Sep 2010 11:28:00 GMT

Told not to squat after this knee surgery 10 weeks ago. Said I have bone on bone on the patella and squatting will make it worse.

anyone have any thoughts on this, alternitives? He says I can pull all I want so I can still deadlift

We Need 5 Lab Wabbits

Thu, 09 Sep 2010 11:22:00 GMT

We Need 5 Lab Wabbits
You have trained your body to store fat and feel sluggish.

To fix it, you need to change your core programming.

We need 5 dedicated people to help me field test a powerful 36-hour pulse designed to do just that. You'll join a select group of people already testing this protocol, including several insiders in the film and music industry.

The 5 chosen "lab wabbits" will help me finalize this new development. You'll receive a free supplement package from Biotest and specific instructions from me. You must be willing to halt all current supplement, diet, and training plans to participate in this test. (If you are currently on the V-Diet, however, you can still participate.)

US residents only, over 18 years of age. V-Diet veterans preferred.

Send an email to cs@biotest.net with the following information:

Forum Name
Real Name
Mailing Address
Phone Number
A short paragraph telling me why you'd be the best "wabbit."

You have 24 hours to apply.

Holodrol Mt Liquidgels

Thu, 09 Sep 2010 05:13:00 GMT

I am looking into buying this product and it states that novadex xt should be ran after a 60 day period of it. I am a bit confused on how and when i should take the novadex. I also was wondering are their any possible side effects with this product such as hairloss, ED or low libido?

Proven Ways to Reduce Cholesterol?

Thu, 09 Sep 2010 06:11:00 GMT

hello,

i'm having another blood test in december 16, because my mom thinks olive oil is gonna give me high ldl cholesterol.(even though my doctor recommended it to increase my hdl) i've had high cholesterol since age 7, but got rid of it 4 months ago by taking away processed carbs.

but she still thinks the olive oil is gonna kill me(all fat=bad to her). she says if there is anything wrong with my blood work, i have to go back to my old diet(aka processed carbs).

my blood work in june was good, just some low hdl. i want December's cholesterol results to be perfect to convince my mom. i got this advice from the V-Diet Q&A.
- supplement with fish oil(can't have this, as my mom would freak if i eat another type of oil)
- eat ground flax seed(i put this in my oatmeal for breakfast)

know any tips to reduce ldl and increase hdl?
(i googled for info and found "advice" to remove all fats from diet, so i'm not using that again!)

Peri-Workout Nutrition Nausea?

Thu, 09 Sep 2010 06:27:00 GMT

My peri-workout nutrition is: 4 shakes each of which contain 35g Whey Protein, 100g Maltodextrin. 2 out of the 4 shakes contain 10g creatine, 15g BCAAs. I'm 6'9, 130kg.

This workout nutrition makes me feel mega sick. I also find it hard to eat for hours after going to the gym.

Is it the lactose content of the whey protein (I'm told it's seriously minimal) or is it the huge amount of maltodextrin, or is it that I've developed an intolerance?

Anyone got similar problems?

Should I cycle my protein powder sources more, and cycle my carb powders too?

What's the alternative to Whey? Casein would presumably be worse for lactose intolerance. Pea, organic hemp and brown rice proteins are surely bullshit? I've found an egg white protein powder which seems like it could be decent - it's probably a slow release protein though --- what do others think?

Girls Gone Mild

Thu, 09 Sep 2010 06:41:00 GMT

http://www.firstthings.com/...irls-gone-mild/

In the video above, we see Brooke (Yes! Brooke White from American Idol!) and Summer learning the ropes of producing a successful reality television show. Cat fights, train wrecks, and foul language ensue. No, really. You�??ll have to watch it to see what I mean.

What I really like about The Girls With Glasses and their show is that they demonstrate that girls don�??t have to sell their dignity to be entertaining. Girls can be smart, funny, pretty, and cool without taking their clothes off or even getting drunk on TV.

Yeah, different strokes.

Hot Sauce Thread

Thu, 09 Sep 2010 06:34:00 GMT

Didn't see one, so I figure we needs one.

Any recommendations for something really hot with great flavor? I'm getting tired of the weakness that is Frank's Extra Hot.

Coming Back from Gastro Intestinal Complications

Thu, 09 Sep 2010 07:12:00 GMT

Hey guys, i've been lifting hard for about 10 and reading T-Nation for about 5 years now and have never really taken time off (accept vacations, illness, etc.). Recently i had to take off for the last about 2 months because of stomach problems.

Anyways, my question is if anybody knows the best way to jump back from something like this. I got back in the gym and took it easy on a couple lifts just to feel where im at and how much i've lost. i felt VERY weak and strangely unmotivated. Does ANYBODY have any good advice on certain trainging programs, how they keep themselves motivated, etc.

Making Sure I've Got the Basics Down...

Thu, 09 Sep 2010 07:22:00 GMT

Eat your biggest meals at breakfast and after workouts. High carb.

Your pre-post workout meals should have high protein and high carbs, but minimal fats because the fats bind to protein and slow down protein absorption.

1g protein per lb of lean body mass, at least.

How are BCAA supplements different from the BCAAs found in food and in Optimum Nutrition's 100% Whey supplement?
What's the low down on insulin spikes? I've heard they're good, I've also heard they're bad.

Fill an urchin on the nutritional basics!

T-NATION Brethren - HELP

Thu, 09 Sep 2010 11:16:00 GMT

WARNING - LONG POST

I am 21, turning 22 in a couple of weeks, I have two degrees to my name, own my own car and have no debts and no girlfriend. A couple of weeks ago I had an interview for a fitness trainer with a company who has health/spa and fitness facilities on board 6 star cruise liners.

Now since I have finished University I have started my own business as personal trainer and have been subcontracted by a 24hr fitness centre. The position is some what mundane and without sounding pig headed, I�??m over qualified for the position.

I also have qualifications in Education; I�??m a registered teacher of Science and Physical Education. I have been doing some stand in work around my other job at the fitness centre as the pay is quite good for hours worked.

Now I�??m not a normal 21 year old, I don�??t drink, I Train, I don�??t go out, I train. I love training. None of my mates understand it and saying that this has ostracized me is an extreme understatement, I�??m sure im not alone, but with each day I feel the journey down the road we are all on, becoming a quiet, quiet place.

Please don�??t misunderstand me, I love my training, It for me has become part spiritual as it provides me with focus and reason, a place of solitude and solace. But also a place of pain, blood on the barbell, raw sweat and tears, I love it. I have not found a place that causes me so much pain but also beckons me back, calling, daring me to be better.

This new job offer on the cruise ship brings with it 10 hour days, 6 days a week and 3 meals a day and terrible, terrible pay. This is a far cry from my current 6 day training schedule and 6-8 meals a day. However I get to travel and I don�??t have to pay for the meals or the accommodation, I don�??t have any bills and the only money that is spent is what I choose to spend on board and at port, where ever that may be.

Being so young and having limited life experience, a small part of me yearns to go and travel. However the contract is for 9 months at sea. But a large part of me holds me to my training. Now I understand that I can train on board. But after 10hr shift and 3 meals how good is that session going to be? And if I then have another 10hr shift that leaves no room for rest. I may just be over-reacting to the situation but this is not going to be ideal for my training.

Now to add another dimension to the problem. I received a call today from a highschool interested in putting me on for the remainder of the school year (approx 3 months). This along with my other job as great financial gains and my training will suffer but I know that it will be manageable as I can make my own hours at the centre.

My question is, what do I do? I have done everything I can to deduce an outcome, pros and cons the whole lot. Im still at a loss. Torn between my love for training and possibilities that await me? What do I DO?

c3072581's IBB Training Log

Thu, 09 Sep 2010 11:11:00 GMT

SHOULDERS - MONDAY - SPECIALIZATION
09-09-2010, 10:59 AM

Activation Cluster

EXERCISE

SETS

REPS

SPEED

REST

Top-Half Seated Overhead Press from Pins

3 x 1

Max Force

10/90

SETS

WEIGHT

REPS

Force Spectrum Ramping

EXERCISE

SETS

REPS

SPEED

REST

High-Incline Bench Press

Max Force

SETS

WEIGHT

REPS

Ratchet Loading

EXERCISE

SETS

REPS

SPEED

REST

Push Press

1/3/X

Max Force

SETS

WEIGHT

REPS

Max Rep

The 'I HATE Prof X' Thread

Thu, 09 Sep 2010 11:05:00 GMT

After some comments in this thread:
http://tnation.tmuscle.com/...pageNo=3#bottom

It was suggested that a thread be made so all of the people who have been mentally raped by me can post openly without repercussions...a little like a support group.

Have at it, guys.

Ever Feel Like a Threadkiller (26)

Thu, 09 Sep 2010 10:47:00 GMT

HI!!!!!!!!!!!!

Other Drugs that Inhibit Muscle Growth?

Thu, 09 Sep 2010 10:42:00 GMT

I remember a while back I read nsaids slow or stop protein synthesis. I was curious more specifically if nasas decongestants also do this? Specifically sudafed containing chlorpheniramine maleate and phenylephrine hcl.

Rust Never Sleeps

Thu, 09 Sep 2010 11:39:00 GMT

So, I've been roaming around on T-Nation for a few years absorbing training information and checking out the T-vixens (not necessarily in that order).

I doubt there will be much traffic but it only seems right to have a log so people can visit, point and laugh, give a pat on the back or perhaps give the finger (well, not too much of that I hope...I'm sensitive).

Age: 44
Weight: 195ish
Squat: 350ish
Bench: 225ish
Dead: 435ish
Wives: 1
Kids: 2

I've "trained" off an on for years but have been most focused over the past 3 or so. I was about 165 so I've made some modest gains. My biggest issue for strength / muscle gains is diet and appetite.

I had no particular strength bias until that past few years. I have short-term targets to raise all lifts by about 25lbs and then take it from there.

I haven't BB benched in about 20 years due to an old injury. But, things feel good so I'm going to cautiously push it.

And yes, before the cannibals come out of the woodwork, I've been using 5/3/1 for a couple of months.

JoeGood and I can hang out in here and talk about chicks...we seem to think alike.

Cal's Big Log

Thu, 09 Sep 2010 10:23:00 GMT

Right, time to stop fucking around. I used to have a log on FA but grew bored with it a while back. I'm not a figure competitor - I'm an office worker with a fat English arse who happens to like lifting heavy whenever possible.

I have a lot of challenges: I'm 42, so youth and hormones are not on my side, but mainly it's the accumulation of training injuries that slows me down. I have two problem shoulders (one I did in my twenties, the other started playing up last year), grumbly knees, a weird ham/glute pain that comes and goes, and a fucked right ankle. Really I should just be taken out back and shot, but I'm a stubborn old sod and will keep on training regardless.

A lot of my problems are caused by the inordinate amount of time I spend hunched over a computer (work and pleasure - I'm a compulsive gamer, which comes of being a former games journalist) so I need to fix my horrible anterior pelvic tilt and slightly kyphotic posture which should help with things like my squat, which is pathetic due to the fact I fold like a concertina once I put anything more than 30kg (66lbs) on my shoulders. So I've been doing light box squats and so forth to try and get the mechanics down before adding weight.

Anyway, I have not long come back from a nice holiday in Korea and Japan, so have been easing back into things. Today was the first day I've pushed myself much since I got back (jetlag was a bitch!)

Bench

12 x 50kg (110lbs) - this felt pretty good so decided I would see if I can improve my 1RM.
5 x 60kg (132lbs)
4 x 60kg (132lbs)
1 x 70kg (154lbs)
2 x 80kg* (176lbs)
10 x 50kg (back off set)

*Now, I'm not too chuffed about the last lift. I told the guy I'd asked to spot *not* to help, other than to hand off and then stay with the bar in case I had an epic fail. However, it felt as though it came up much too easily. He swears he didn't help, but I know for a fact it felt too light to be all me. So I'm going to have to try this again with a different spotter at some point soon.

Followed this with three sets of the following triset:

Chins (palms facing) x3
Decline push-ups (feet on a block) x10
16kg (35lb) kettlebell swings x15

I'm a bit disgusted at the chins - I could do 5 last week, but these are a real weakness for me. I am horrible at them, so I try to do them often. Aim is to get 10.
Incidentally, can't do pull-ups as the overhand grip aggravates my acromion.

3 sets of 16kgs (35lb) Kettlebell snatches, 12 reps per set (6 per arm)

3 x Superset:

10 x 25kg (55lb) straight arm pulldown on the lat pulley machine
15 x 16kg (35lb) kettlebell swings

After that I was pretty much done, other than having to carry the bloody kettlebell home (I have to take my own to the gym as the gym's few kbs are only to be used with the supervision of a personal trainer - lame. Fortunately the gym's round the corner from my home, maybe 300 yards or so).

Went home, ate a three eggs cooked in butter and a head of broccoli. Felt better.

What Do You Think I Need?

Thu, 09 Sep 2010 10:12:00 GMT

Alright well before we start, here's some history and stats about myself.

I've been lifting for about a year, seriously for about half that time. In that short amount of time I've made quite a bit of progress. Right now I'm about 160 lbs (a featherweight really) at about 5'9" and I'm 15 years old.

Here's the best I could do picture-wise with my phone, taking the pictures myself. I'm hoping soon to be able to get some pictures taken with an actual camera by somebody else.

Here's what I think. I need more pec. I think my arm is too big for my pec.
I need wider lats, I know you can't see them and that's part of the problem but those pictures aren't great lat pics anyway. Seeing myself in the mirror I think I need to get wider.
I'm gaining weight and will keep on doing that for another 20-40 lbs at least before I think about cutting down.

So what do you guys think?

Edit: Alright well those pictures aren't showing up here. I'll try in a reply.

Finish What You Started

Thu, 09 Sep 2010 10:03:00 GMT

http://tnation.T-Nation.com/...o_do_a_pullup_1

http://tnation.T-Nation.com/...things_possible

http://tnation.T-Nation.com/...sweat_and_tears

As you can see I've been around for awhile ;)
Most(if not all!) of my T-Nation career has been centered around losing weight.
I've been chasing those last 10-15lbs for awhile and I'm getting tired. Losing weight isn't fun.
Being stuck at a weight you still aren't happy with, with your goals juuust within reach isn't fun either.
It's time to change that.
Will I be happier with my body in another 10lbs? Tbh, I don't know.
But at least I *will* know that I worked to accomplish a goal and then I can go from there.

I'm not sure how much I weigh at the moment. I got mad at my scale awhile back and I picked it up over my head and smashed it to the ground ;)

Let's Try This: Grneyes' s Log

Thu, 09 Sep 2010 09:57:00 GMT

Well, I'm going to try to do a log. A little about me: I'm 5'7 and 180 lbs, most of it is between my knees and my stomach. I have often been asked when I'm due and how many weeks along I am. :( Considering my family has lots of health problems, generally due to being overweight, I need to start now to keep that from happening to me.

Since it's past my bedtime, this is all I'm going to write for now. And post a cat pic, b/c why not?

Girl With the Most Cake

Thu, 09 Sep 2010 09:54:00 GMT

Its that time again, time for a new log.

The old logs are:

February 2010 to July 2010:
http://tnation.tmuscle.com/...ng_is_beautiful

August 2009 to February 2010:
http://tnation.tmuscle.com/...54&pageNo=0

The Kimba basics:

- I'm 5'4.5", 111 lbs or so, and I've had 45 birthdays come and go.

- Nothing focuses my attention as much as getting under a heavy bar. The ultimate cure for monkey mind.

- Through hard work and good genetics for leanness, I have met my physique goals. I don't do weight loss or fat loss here: my body comp goal is to maintain what I've got now for as long as I can hold onto it.

- My cardio is bicycling in the good weather, and downhill skiing and XC ski-skating when there is snow.

- My goal is to lift heavier things, but in a rational, sustainable, injury-free way.

- I started 5/3/1 in January 2010 and am currently in Wave 7. I've lowered my maxes significantly once, and now I'm repeating the same weights as in Wave 6 because I was not happy with my lifts and saw no point in adding weight.

- Although I am used to and accept being the Kimba Freak Show in my weight room, it would be real lonely for me without the PW compound of women and the men who frequent the place.

- Being here has improved my squat and deadlift form exponentially. I like posting videos and getting your ideas for improvement.

- Specifically I want:

a 1.5 x bodyweight back squat (170 lbs.)
a 2 x bodyweight sumo deadlift (225 lbs.)
a 1 x bodyweight bench press (110 lbs. -- I'm rounding this down cause this is my suckiest lift)
an 85 lb. military press
40 bodyweight dips
10 pullups

I am making strength gains as fast as a snail on valium (with thanks to N. for the apt phrase), but I'm good with that.

- My PRs as of today are:
Back squat - 120 lbs for 4 reps
Sumo deadlift - 175 lbs for 3 reps
Bench press - 85 lbs for 5 reps
Military press - 67.5 lbs for 2 reps
Dips - BW 1 x 27, +17.5 lbs, 5 reps
Chinups - BW 1 x 10

Extra points to anyone who gets the title reference.

The Brit V The Belly

Thu, 09 Sep 2010 09:50:00 GMT

So I suppose somewhat inevitably I'm starting a log of my training and diet.

Up until a week ago I was preparing for my third NGA Figure show on September 18th. After some serious soul searching however, I have decided that I need to be honest and put my competition plans on hold until the family's financial situation has improved.

I've spent a week mourning and trying to find a place mentally where this is all ok for me and I can still commit to the diet (my nemesis). I had a blow out of epic proportions this weekend and felt so unwell that I think I can now settle down to this new longer term goal and show some restraint in the kitchen again.

About me: 32, 5'4.5" (yes I AM including that half inch!) currently 132lbs, bf unknown, probably around 14%. Mother of two under 7, married 10 years. Husband works out of state between 6 days a week to 3 weeks at a time. I stay sane by training hard.

2 years ago I was knocking on 200lbs. I was comfort eating and regularly ate two bags of Dove chocolate in a day. I walked a lot with the kids and therefore justified my gluttony somehow. In essence I was 30 and miserable. One day I walked up our stairs and was out of breath before I reached the top. That and popping the button off my size 16 trousers was the final straw.

I was watching tv late one night crying because I was so unhappy. I saw an infomercial for 'Yoga Booty, Ballet' which for some reason appealed to me. I ordered it on an impulse whilst thinking in the back of my head I'd never do it, but when it arrived, I did try it and discovered I liked it enough to carry on. At that point I quit chocolate and sweets cold turkey and almost immediately lost close to 10lbs. I began slimfast and along with the mild exercise I started to feel better about myself and the weight continued to drop off. Eventually I hit 145lbs and my husband and I decided we'd move up to p90x. I'm not sure why, but it never occured to me to join the gym at that point. Fear of embarassment possibly.

We did p90x religiously for 6 months at which time it became obvious it wasn't going to be enough. I was hooked on weights and the clean eating, but mostly on feeling strong and lean. I joined a local gym February 2009 and within a month the gym manager approached me and asked if I'd be willing to compete and represent the gym for free training. I had no idea what that meant but jumped at the chance. I've been training and dieting for a figure show ever since either on or off season. I love this life. It has given me the kind of confidence I have never experienced before. I'm still working on my self image...mostly self acceptance.

I'm going to use this log as a way to motivate myself while I have this long term goal. Typically I do much better with more immediate goals, but needs must.

First Meet

Thu, 09 Sep 2010 09:48:00 GMT

Well here's the rundown. I decided I'm sick of going to the gym and not training for anything in particular, as in lacking a competitive training goal. In high school I lifted to supplement my rowing, in college I lifted to supplement my lacrosse. Now post-collegiate I'm no longer being overly competitive in either rowing (though I do coach high school rowing) or lacrosse due to working for the man and lacking time.

That's the background of me in a nutshell. This has lead me want to compete in a powerlifting meet. I've got one chosen out (early Nov. USAPL meet) and am wondering how to work towards hitting some big max's. I will be competing raw.

Current lifts:
Deadlift: current PR is 535, belt only
Squat: dealing with a slight injury that has been making it hard to go after the real big weights but last time I squatted heavy I put a solid 425 up. I've rested my hip enough that I think I'll be able to start hammering away again.
Bench: Haven't gone for a true 1RM here. Did 245 for solid 3. Feel as though I might be able to put up 285-295.

http://tnation.T-Nation.com/...lm_training_log

that's my log.

I've been running a modified 5/3/1 for about 16 weeks.

Current bodyweight is 178-179 lbs.

Any and all advice as where to go from here to really put myself in a good position for this meet would be greatly appreciated.

LM

Thibs New Training Questions #3

Thu, 09 Sep 2010 09:49:00 GMT

Theoretically Thibs should be starting this thread, but seeing as the other is full, a new thread should be started. I don't really think it matters who starts it as long as he's the one answering questions. Plus, I figured I might save him some time.

I also thought that a number designated to each thread is better than having each new thread a different name (like going from the Thib Zone, to New Training Questions to New(est) Training Questions) seeing as you'd probably run out of names. It also makes it easier for people to navigate through the different threads.

CT, Feel free to have this post deleted and post your own if you feel like I'm steeling your thunder ;)

So..........Post away?

A Little Supplement Advice

Thu, 09 Sep 2010 09:45:00 GMT

It has been 12 years since I was last working out, a bad wreck stopped me going to the gym and by the time I was ready I had lost my size and desire. Now I'm back struggling onwards and upwards, don't think I will juice up again this time round but would really appreciate any of your amassed knowledge of supplements these days.

I used creatine, met-rx and whey, but there is a bunch of stuff out there I know nothing about, does anyone have any advice on what to try and what is useless? Thanks.

Writing Fiction

Thu, 09 Sep 2010 09:45:00 GMT

Anybody out there consider themselves a writer and know any good books or sites that contain good information on how to write fiction? Especially dialogue? I'm a good non-fiction writer. I can write good essays and similar things, however, I suck at fiction...which is a flaw since my goal is to be a published fiction writer haha My biggest weakness is dialogue though. Everything I try to write just sounds soooo cheesey. Anyone got any resources they wouldn't mind sharing?

Long Term Effects?

Thu, 09 Sep 2010 09:38:00 GMT

Hi all,

It's easy enough to read about the short term side effects of AAS but what about the long term?

I would assume gyno is there long term, at least until surgery, and if you get a stroke from high blood pressure you really pay the price. I know some powerlifters (and others too) get joint problems. What else? Are there more long term issues with AAS that one should know about?

Meal Before Bed

Thu, 09 Sep 2010 09:09:00 GMT

What are some good ideas for food before bed??? currently i have probably a real shitty meal before bed. Home made Chilli, made with lean mince/baked beans/kidney beans and other fresh ingreadients. The only reason im having this is cos im bulking and im all about calories at the moment.

Is this a bad idea though? cos im guessing alot of this will be stored as fat. but i dont wanna starve through the night. Also im thinking food doesnt really digest well whilst your sleeping so this complex meal might not be great

I know some sort of casein would be better, i could try drinking a load of full fat milk (which i drink alot of anyway) but i hate having to get up half way through the night for a piss

Question on Eating Halal

Thu, 09 Sep 2010 09:07:00 GMT

I have a friend coming over to visit me, we used to work together and the cafeteria we ate at was Halal, never really went eating outside that, but anyways yeh I haven't seen him in a long time and he's never been to this city so I was planning on giving him the grand tour of my favorite restaraunts here and what not.. then after I had planned Brazillian BBQ, Greek food, ect.. I realized.... Halal. :/ Which kinda throws a wrench in the plans. I don't want to insult him, I know he is religious and probably won't be willing to eat non-halal food.

Is it rude if I ask him if non-halal is ok? if he says he must eat halal, what type of places should I look for? Can he eat non-meat dishes that aren't halal?

From a muslim point of view, if I just plan to eat at a bunch of middle eastern restaraunts, will he be insulted? Kind of like if I went to Egypt, I wouldn't want my host to take me to mcdonalds, burgerking and kfc.

Strength and Conditioning Training Log

Thu, 09 Sep 2010 09:02:00 GMT

I figured it would be best to record my training so I can monitor my progress properly. My current goal is to improve strength and conditioning, and both to contribute to better rowing performance. Recent injuries to my hamstring and wrist have set me back a bit, but I am determined to come back from this and continue to progress. At the moment my pressing numbers are quite low as I have not done any heavy pressing for quite a long time, but my leg strength is returning. Currently my back is my strongest body part.

PB Lifts:
Squat: 145kg x 5
Deadlift: 160kg x 3
Bench: 105kg x 2

Which Captains of Crush Gripper to Go For

Thu, 09 Sep 2010 08:50:00 GMT

I'm finding my grip is becoming a limiting factor on a couple of movements, especially the deadlift, so I thought I'd invest in a Captains of Crush gripper to try and brush up. If money were no object, I'd get a couple in the range of 1.5-2.5, but that's a bit out of my price range at the moment.

Can anyone recommend which grip trainer I should go for?

For reference as to my current grip strength, my 1RM deadlift is 270kg (595lbs). I can get through 2-3 5 rep sets of deadlifts at 225kgs (496lbs) without resorting to using straps. My grip has never been a problem til now so it's kind of crept up on me.

The descriptions on the Captains of Crush website aren't particularly helpful, so hoping to get a bit of enlightenment here.

Charity Pull in DC

Thu, 09 Sep 2010 08:29:00 GMT

If you live in or around the DC metro area and have nothing to do 25 Sept come on down to Dulles airport and watch me and 24 of my nearest and dearest friends pull a 757 for charity. We will go up against 60+ teams for time. A benifit for the Special Olympics Charity VA chapter.

Does Creatine Need to By Cycled?

Thu, 09 Sep 2010 08:25:00 GMT

CT,

Do you think creatine needs to be cycled? If so how would you cycle creatine?

Lower Lateral Pecs

Thu, 09 Sep 2010 08:21:00 GMT

Need something to help bring out the lower and outer pecs. I have been focusing on upper pecs with incline DB presses and flyes with pretty good success. Since this has always been a weak spot, I was surprised with the improvement over the last couple of months. However, now I find that the weakest point is the lower outer sweep. Decline cable crossovers don't seem to be doing much, so I thought I would ask you guys.

Jones Jr. vs. Hagler

Thu, 09 Sep 2010 08:20:00 GMT

Both in their primes, at Middleweight. Who wins?

Roy

Marvin

D.O.M.S. - Ouch!

Thu, 09 Sep 2010 08:02:00 GMT

Saturday I lost my mind - was mad at the world and instead of doing my usual chest work out - incline DB, followed by flat bench, followed by xovers and pull overs, I just threw two 25's on the bar - yes 95lbs - and went to failure - then threw 10 more on each side and went to failure - three more sets - going up 20lbs each set - all to failure -

then a small triceps work out - no biggie really - no records set or anything - but here it is Wednsday, and I am still sore as hell - I am hydrated, and well fed - anybody know how to accelerate the healing process - this sucks -

Flax-Flameout-FA3--?

Thu, 09 Sep 2010 07:53:00 GMT

Chris,
Now you know I've been doing this for some weeks now, but something just hit me. I've been consuming my Flax-Flameout-FA3 throughout the day.

I'm quite sure this is why I've been having some serious hot farts and fibrous diarrhea that doesn't flush very well. I apologize for getting graphic and nasty, but it's true! I think it's important for you to know my bowel movements. ;)

This is what I consume:
5-Flameout's
12-FA3
2x a day-Flaxseed. 1 serving being 3 small Leucine or Superfood scoops.

I discontinued the Peanut Butter because it was upsetting my stomach and you told me in another forum that I can replace it with FA3 throughout the day. So I did.

I know I can take my FO and FA3 all at once, but I divide it up throughout the day.

I feel like it's too much, or is it alright, or is it 'just fine'?

Thank you Christ.

More Weight, Less Reps...

Thu, 09 Sep 2010 07:45:00 GMT

A lot of people say lifting more weight for 4-6 reps is good for building mass and strength. A lot of people also say using weight that you can manage to get 8-10 reps with is the way to go. I'm looking to pack on some muscle...any suggestions?

6' 250 and Change- Let Me Have it

Thu, 09 Sep 2010 07:43:00 GMT

Some of these pics are on my profile, figured Id gather up a few and take my medicine. Always been frustrated with ab definition so I know that is a weakness. Think I need to bring up arms too. Legs have potential to be much bigger but have been slackin on heavy SQ, DL.

This is the Beginning

Thu, 09 Sep 2010 07:40:00 GMT

Hey guys! I'm starting a log because I've decided that it is dumb to keep my training hidden from the T-Nation community. You guys are too smart for me to continue to lurk. I need to get my workouts on the web so they can be critiqued, and I can benefit from your knowledge.

I've known about T-Nation for years and have spent many hours reading the articles and the forum. However, my training has not matched my reading. I've started and stopped numerous times without making any real progress. That changed about 5 months ago. I've been training consistently for 5 months now. So, despite my 2006 registration date, I'm a beginner. But I have gained 20 pounds and am getting stronger. And I have found it incredibly cool to actually make progress in the gym!

Today's workout:

Weighted Pull ups: BWx5, 10x4, 25x3, 35x3, 45x3, 55x3, 70x3, 70x2
DB bench press: 55x5, 65x4, 75x3, 80x3, 85x3, 90x3, 85x4
Deadlift: 155x4, 175x3, 195x3, 205x3, 225x3, 245x3, 265x3, 285x1, 285x1
Curl bar curls: 35x5, 55x5, 65x5, 75x5 80x5 85x5

Does a curl bar weigh 15 pounds? The curl numbers assume a 15 pound bar but I don't know if that is accurate.

NIN to get this log started right:

Fantasy Football

Thu, 09 Sep 2010 07:33:00 GMT

As an avid sports fan, I am also into fantasy sports and wanted to see who in the community also played.

Fantasy Football is starting to rev up, who here plays? What sites do you use? Anybody up for a money league?

I run a couple prize leagues on ESPN, but would love to get something going with members from T-Nation.