5 Guys....Not just a burger joint anymore

[Perrin Aybara]

Force feeding is the worst. I'm having trouble on my 4750 days right now after being used to sub 4000 most of the year.

 

[ruckin]

Force feeding is the worst. I'm having trouble on my 4750 days right now after being used to sub 4000 most of the year.

Yeah i guess cutting for a few weeks shrunk my stomach a decent amount, same as you probably. My supplementation based on what I hear about it certainly isn't helping either. I might have to buy more poptarts for easy calories/carbs.

 

[Perrin Aybara]

Yeah i guess cutting for a few weeks shrunk my stomach a decent amount, same as you probably. My supplementation based on what I hear about it certainly isn't helping either. I might have to buy more poptarts for easy calories/carbs.

I bought a carb supplement called Carbo Gain and I throw a scoop in my shakes I drink at work on gym days. I put oatmeal and fruit and vegetables and all kinds of other stuff as well for around 1500 calories. Slam half mid morning and half mid afternoon and whatever doesn't fit in my shaker cups I drink post workout.

 

[ruckin]

I

I bought a carb supplement called Carbo Gain and I throw a scoop in my shakes I drink at work on gym days. I put oatmeal and fruit and vegetables and all kinds of other stuff as well for around 1500 calories. Slam half mid morning and half mid afternoon and whatever doesn't fit in my shaker cups I drink post workout.

I need to get myself a blended and do something similar.

I ended up 300 cals short yesterday so I might just make up for them today.

 

[Perrin Aybara]

I

I need to get myself a blended and do something similar.

I ended up 300 cals short yesterday so I might just make up for them today.

I got a Black and Decker from Wal-Mart for about $20 three years ago and it still works great. Sounds like some of their power tools sound, but that's okay.

Makes life easier for sure though and if you get tired of the flavor you can just switch your main fruit ingredient.

 

[theprodgicalson]

Here is some advice for you @ruckin @Perrin Aybara and whoever else is reading. You may already know this but it has helped me get in a greater volume of food with higher nutrient profile.

Switch to Jasmine rice. Has 42g of carbs per 1/4 cup, where as regular white rice has 45g carbs per 1 cup. Switch to steel cut oats instead of quick oats. 1/4 cup of steel cut has 29g of carbs where 1/2 cup of quick oats has 27g. Super easy switch. And both can be bought in bulk for cheap. I get a 25lbs bag of jasmine for $14 and I order a 15lbs bag of steel cut online for $15

 

[Perrin Aybara]

Here is some advice for you @ruckin @Perrin Aybara and whoever else is reading. You may already know this but it has helped me get in a greater volume of food with higher nutrient profile.

Switch to Jasmine rice. Has 42g of carbs per 1/4 cup, where as regular white rice has 45g carbs per 1 cup. Switch to steel cut oats instead of quick oats. 1/4 cup of steel cut has 29g of carbs where 1/2 cup of quick oats has 27g. Super easy switch. And both can be bought in bulk for cheap. I get a 25lbs bag of jasmine for $14 and I order a 15lbs bag of steel cut online for $15

I like steel cut oats better than regular oats when eating them normally. The cooking time is what kept me from eating them often. Do they blend up okay in a shake?

Haven't tried Jasmine rice yet.

 

[ruckin]

Saturday accessory kinda day
sprints: 40 yds x6
Shrugs: 310x15x3
Hammer curls: 40sx10, 45sx10x2
Side raises: 35sx12x3
Incline curls: 35sx10, 30sx10x2
Side raises: 35sx12x3
Face pulls: 190x15,12,10


My delts were on fire by the end. It's been a while since I've done side raises. Felt good though.

@theprodgicalson does jasmine rice have a decent micronutrient profile? Also do you just get it online in bulk?

 

[theprodgicalson]

@Perrin Aybara im unsure. Haven't had a shake in well over a year I beleive. Steel cut is fine and granulated already so is imagine they would be okay. The cooking time can be a pain in the ass for sure. But honestly boiling some water doesn't take long.

@ruckin do you mean in terms of things like iron, fiber and vitamins? It's basically just carbs, a tiny bit of fat and some protein. I bought the steel cut online. The Jasmine I got at Costco. Their Kirkland brand

 

[Perrin Aybara]

@Perrin Aybara im unsure. Haven't had a shake in well over a year I beleive. Steel cut is fine and granulated already so is imagine they would be okay. The cooking time can be a pain in the ass for sure. But honestly boiling some water doesn't take long.

@ruckin do you mean in terms of things like iron, fiber and vitamins? It's basically just carbs, a tiny bit of fat and some protein. I bought the steel cut online. The Jasmine I got at Costco. Their Kirkland brand

I was asking because I read something once about uncooked oats in shakes not digesting well. I guess it's really not an issue for me as my shakes sit many hours before I drink them anyway. Plenty of time to blow up in the liquid.

I couldn't come close to hitting my calories without shakes. I can't really eat at work besides lunch or slamming a shake and by the time I drive home, hit the gym and shower I've got 2-3 hours before bedtime tops and after eating a huge dinner I'm done.

 

[Perrin Aybara]

Weight was 216lbs this morning

I've also increased my dose of something well-known for healing and also water retention temporarily in the hopes of getting back to deadlift sooner, so that's probably why the quick weight increase.

Lots of foam rolling, lacrosse ball and dynamic stretchIng at home and bike to and from the gym.

Comp squat
Bar for 10
135x5
225x5
275x3
315x3
With wraps
365x3
405x3
430x3
445x3 @RPE 9.5
405x3
405x3
405x3 @RPE 9

Chest supported row (in place of deadlift assistance)
1 plate + 1 25 each side
5x10

Hack squat
1 plate per side x7
2 plates per side x7
3 plates per side x7
4 plates per side 5 sets of 7

 

[theprodgicalson]

7-8

Squats
395
3 sets 5 reps
( squats felt phenomal. Best they've felt in a long time. Still not an explosive squatter. Had to jump 10lbs twice of where I thought I'd be in order to get to the RPE I needed)

Rack pulls
585
2 sets 5 reps
565
1 set 5 reps
( the second 585 set was 9.5RPE reason I jumped down)

Bulgarian Split Squats
190
3 sets 5 reps

7-9
Seal rows with football bar
190
5 sets 10 reps

Close grip bench
225
4 sets 8 reps

Reverse hyper
3 sets 12 reps

Pit Shark Squats
1 plate per side
Lots of sets lots of reps. Don't remember but I just did as much as I could.

Pull ups
5 sets 10 reps

And a ton of biceps stuff.

So idk what was up with my weight the other day. Weighed myself at about the same time of day two days later and I was at 236.8. When I weighed in at 228 it was also after my training session so it maybe was glycogen/water loss after hard training. Not sure.

 

[Perrin Aybara]

Weight was 216lbs

Bicycle to and from the gym

Lat flexor machine
225x10
225x10
225x10
195x10
195x10

Lying hamstring curls
120 for 5x10

Cable triceps push downs
140x10
160x10
180x10
200x10
200x10

Standing preacher hammer curls
25 dumbbell for 3x10 each side

Adductors and abductors with red mini bands 3x20 each for each side

My elbows starting to hurt so bad I'm worried I'm going to end up out of commission. I wish I had an SSB or buffalo bar to squat with.

 

[ruckin]

Weight was 216lbs

Bicycle to and from the gym

Lat flexor machine
225x10
225x10
225x10
195x10
195x10

Lying hamstring curls
120 for 5x10

Cable triceps push downs
140x10
160x10
180x10
200x10
200x10

Standing preacher hammer curls
25 dumbbell for 3x10 each side

Adductors and abductors with red mini bands 3x20 each for each side

My elbows starting to hurt so bad I'm worried I'm going to end up out of commission. I wish I had an SSB or buffalo bar to squat with.

Do you squat with your thumbs wrapped around the bar like most other exercises, or with it over the bar with the rest of your fingers?

 

[Perrin Aybara]

Do you squat with your thumbs wrapped around the bar like most other exercises, or with it over the bar with the rest of your fingers?

I do thumb over with the fingers. I was using that wrists pinned back position with the bar resting close to the fingertips for a long time with no elbow pain and I recently switched back to what I'm doing now and it's getting unbearable again. Might have to switch back for training at least and use regular grip at the meet. At least until I can afford a specialty bar.

 

[ruckin]

I do thumb over with the fingers. I was using that wrists pinned back position with the bar resting close to the fingertips for a long time with no elbow pain and I recently switched back to what I'm doing now and it's getting unbearable again. Might have to switch back for training at least and use regular grip at the meet. At least until I can afford a specialty bar.

Have you tried adjusting your grip width? Maybe wider or narrower would help.

 

[Perrin Aybara]

Have you tried adjusting your grip width? Maybe wider or narrower would help.

I'm already almost as wide as I can be without smashing my fingers when I rerack. My shoulder mobility doesn't allow any more narrow of a grip and still be low bar. I just can't get my arms back far enough.

 

[ruckin]

I'm already almost as wide as I can be without smashing my fingers when I rerack. My shoulder mobility doesn't allow any more narrow of a grip and still be low bar. I just can't get my arms back far enough.

Oh right I always forget you guys squat low bar. Have you considered switching to high bar for a while til your elbow is healed up? I squat high bar and my hand placement is the same as I use for push press, so pretty narrow and comfortable. You should still be able to build lots of strength on your low bar while training with high bar.

 

[Perrin Aybara]

Oh right I always forget you guys squat low bar. Have you considered switching to high bar for a while til your elbow is healed up? I squat high bar and my hand placement is the same as I use for push press, so pretty narrow and comfortable. You should still be able to build lots of strength on your low bar while training with high bar.

I've really been considering it. A week would would probably be long enough.

 

[ROB581211]

I will start my 10 week misc prep and misc comp sheiko program tomorrow. Finally gonna be able to post some real damn workouts. Obviously I won't be squatting or deadlifting 100% yet but will be following the sets and reps for every movement. I'm about 3 weeks in on the good stuff. Feeling good and ready to start movin some weight.