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Diet/training log

Today I had an apifiney (sp*). Call me undisciplined but I've been working really hard and waking up at 6 in the fucking morning to go pick things up, then working physical labor, then going to bjj and sometimes, like tonight going to the gym again. All this work for no gains. I've got the bug and I want to get bigger, let's go up a weight class.

I picked up some muscle pharm weight gainer, went grocery shopping, threw some meat in the freezer, bought some veggies and fruit.

At the gym today I did pull ups, deadlifts, squats and an ascending bench pyramid then the gym closed. These last few days I've been loving the gym, it's been a great stress outlet.

Today I consumed ~4000 cal. My arms are so swollen and sore. I dreamed of being on the plus side of 180 and I'm going to get there. I'm ready for this.

148 right now.
 
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Enjoyachoke said:
Today I had an apifiney (sp*). Call me undisciplined but I've been working really hard and waking up at 6 in the fucking morning to go pick things up, then working physical labor, then going to bjj and sometimes, like tonight going to the gym again. All this work for no gains. I've got the bug and I want to get bigger, let's go up a weight class.

I picked up some muscle pharm weight gainer, went grocery shopping, threw some meat in the freezer, bought some veggies and fruit.

At the gym today I did pull ups, deadlifts, squats and an ascending bench pyramid then the gym closed. These last few days I've been loving the gym, it's been a great stress outlet.

Today I consumed ~4000 cal. My arms are so swollen and sore. I dreamed of being on the plus side of 180 and I'm going to get there. I'm ready for this.

148 right now.
Click to expand...

I really like this post! GROW! I personally wouldn't waste the money on that weight gainer. Eggs, yogurt, peanut butter, red meats. Add stuff to regular protein shakes like fruit, honey, peanut butter, hell even ice cream. You can get more quality calories for your dollar. Eat big, lift heavy, repeat.
 
I'm happy you like it. Using the weight gainer as my post workout. 1100 cal. Just one a day. The rest of my day is food. My cooking game is on point, the only issue is... time wise I do not have time to weigh this food so I'm eyeballing and just "over" eating.

When I plateau, usually around 170~ I'll start turning my head to the sustanon. I'll be over 150 today I'm sure.

This is my first week of going to the gym and really pushing hour + long sessions. I can feel the difference between this and my original bitch workouts. My RM bench is up 10 lb.
 
Holy fuck boys rolled 6x 10 min rounds with 1 min break in between. How's that for a rest day lol?

Good news today.
Ate good.
Got some tattoo work done.
My DOMS is fading.

Seasoned 80/20 ground beef.
Side of Asparagus in olive oil and garlic. So tasty. I would have weight or taken a picture but I destroyed it, aye it right out of the pan like I live on the prairies with the spatula.

154.4 lbs after the bjj session which was after that huge meal. How in the hell?
 
Standard routine, not much time today. This would be day one week 2.

CHEST / TRICEP:

Screenshot_2016-04-08-09-12-43.png Screenshot_2016-04-08-09-12-49.png Screenshot_2016-04-08-09-12-56.png Screenshot_2016-04-08-09-13-19.png

Two bacon burgers with mozz cheese. Out of buns. 2x rice cakes.
 
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BACK / BICEP:

Screenshot_2016-04-09-11-29-21.png Screenshot_2016-04-09-11-29-28.png Screenshot_2016-04-09-11-29-33.png Screenshot_2016-04-09-11-29-45.png

Back was strong today. Upped all the weights. Biceps started strong but I couldn't even finish my lying bench curls. They felt healed but they needed another. So I'm gonna hit the chest X2 this week since it feels great.

CHEESEBURGER BURRITOS. I'll post here and OGH foods :)
 
Added more weight this week. Wasn't in a rush. DB Laterally raises were shit technique when I upped them so dropped back down.

SHOULDER / TRAPS / CALVES:

Screenshot_2016-04-10-22-34-00.png Screenshot_2016-04-10-22-34-05.png Screenshot_2016-04-10-22-34-14.png Screenshot_2016-04-10-22-34-19.png
 
Haven't rolled in 2 days, my energy level is intense. I can't wait to touch the mats, so much weight difference, very well nourished. I'm gonna be slower for sure don't think the strength increase will help me there.

Weighted vest waste of money??

END OF DAY WEIGHT:

157.1 Lb

Bout to eat dinner.
 
Bench has been working my tris and arms so now I hAve learned that I need to really focus and lift with my chest, put my shoulders back.

I also learned that I need to contract my chest when I do Flys and not let my wrists touch. Also I should use an easier to manage weight for my Flys so I can focus more on this technique.

Bench has totally been beefing up my arms.

A good chest is the most important part of a body's look imo. Gonna work on chest.
 
How have you gained 15lb in like 4 days? What are you on or did you just come off keto and go into a huge surplus? Db side raises are a light repped exercise done correctly.

I own a MIR Weighted vest and depends on why you are buying one and for what purpose. I was training for a stair climbing charity event were I was wearing extra gear so I needed to be able to train heavy stair climbs
 
RodgerThat said:
How have you gained 15lb in like 4 days? What are you on or did you just come off keto and go into a huge surplus? Db side raises are a light repped exercise done correctly.

I own a MIR Weighted vest and depends on why you are buying one and for what purpose. I was training for a stair climbing charity event were I was wearing extra gear so I needed to be able to train heavy stair climbs
Click to expand...

I gained 9 in 4 days 15 in 6. Most weights were posted first thing in the morning, last one was late at night.

Yes the weight does come on like that when you pump on surplus, came out of keto to bulk, my diet and lifting has come to a turn.

142 is a light weight for me and I can go from there to 150 in what seems over night. I've been living these weights and monitoring them a large part of my life and I pretty good at manipulating them. Its fat but it's a surplus my body can handle.

The weight Im at now will plateau very hard and I will struggle to make weight gains with the exception of muscle gain which is slower.

I've weighed in at 139.9 one day and rolled at ~148 the next. It's water it's from a binge, it's my walking weight. 157 is high walking weight but it's also weighed at 11 at night.

I was curious if I walked with 20 extra lbs all day then took off before bjj... what would that feel like?? Probably not worth the extra joint pressure.

TLDR; Its natural weight my body goes to. I get syked when I see post from you in my email. Thanks for coming
 
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Today was a rest day, just went in and did bench pyramid and some pull ups just to keep the mental routine of waking up
----> gym.

1x gin and tonic to relax after long weekend.

Tomorrow thinking about doing my legs and cranking out some compounds since I have light work day. Definitely gonna be hitting up some bjj!
 
too much isolation work still imo. These guys gave you great advice on moving to strength based compound lifts, I'd take it a step further though personally. THE most effective way to increase athletic performance is develop power and explosiveness. This is a blend of speed, strength, and endurance. Gaining 30lbs and moving up a weight class will make you stronger, it will make you a better powerlifter and it will make you a better weightlifter. Will it make you a better athlete? probably not.

The most important concept you need to grasp to be a force on the mat is strength to bodyweight ratio. Intermediate strength standards for the big 3 lifts are roughly 1.5xBW bench/ 2xBW backsquat /2.5xBW deadlift. A good standard for your clean is 85% of your front squat....front squat goal should be 85% of your back squat. Good ways to increase strength to bodyweight ratio are calisthenics, and weighted compound movements. Weighted chinups, weighted dips, massive amounts of pushups, handstand pushups, and squat thrusts. Also bar speed needs to become a primary focus, move less weight faster and with more force instead of grinding out reps. Throw some HIIT in there, lots of core cork with med balls and sledge. Look at how @Leancuisine @SpartacusOmega train, these guys have immensely high strength to body weight ratios, and are endurance machines able to cover distances fast, or ruck their ass off with heavy packs. LC has a great log goin and a thread on tabata interval training you could look to for ideas. Instead of postulating potential workouts of the professional athlete, just see it firsthand.

I also wouldn't consider your time rolling cardio, that is for instruction and technique work only. You need to make it your responsibility to condition on your own time and reap the most out of your sport specific training sessions. Good luck choke
 
TANGO.ECHO.KILO said:
too much isolation work still imo. These guys gave you great advice on moving to strength based compound lifts, I'd take it a step further though personally. THE most effective way to increase athletic performance is develop power and explosiveness. This is a blend of speed, strength, and endurance. Gaining 30lbs and moving up a weight class will make you stronger, it will make you a better powerlifter and it will make you a better weightlifter. Will it make you a better athlete? probably not.

The most important concept you need to grasp to be a force on the mat is strength to bodyweight ratio. Intermediate strength standards for the big 3 lifts are roughly 1.5xBW bench/ 2xBW backsquat /2.5xBW deadlift. A good standard for your clean is 85% of your front squat....front squat goal should be 85% of your back squat. Good ways to increase strength to bodyweight ratio are calisthenics, and weighted compound movements. Weighted chinups, weighted dips, massive amounts of pushups, handstand pushups, and squat thrusts. Also bar speed needs to become a primary focus, move less weight faster and with more force instead of grinding out reps. Throw some HIIT in there, lots of core cork with med balls and sledge. Look at how @Leancuisine @SpartacusOmega train, these guys have immensely high strength to body weight ratios, and are endurance machines able to cover distances fast, or ruck their ass off with heavy packs. LC has a great log goin and a thread on tabata interval training you could look to for ideas. Instead of postulating potential workouts of the professional athlete, just see it firsthand.

I also wouldn't consider your time rolling cardio, that is for instruction and technique work only. You need to make it your responsibility to condition on your own time and reap the most out of your sport specific training sessions. Good luck choke
Click to expand...

AWESOME post brother... 100% agree. Athleticism is all about bodyweight:strength ratio.
 
LEGS / ABS:

Screenshot_2016-04-12-13-17-34.png Screenshot_2016-04-12-13-17-39.png Screenshot_2016-04-12-13-17-44.png Screenshot_2016-04-12-13-17-29.png


Okay thought size would tighten up my game in the matter of space. That was my thought, not so much strength also i waneed bigger chest. OK I'll change it up

I do what I do because I don't know how to design my own
 
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