FireTitan
Legend
Oh-I know!! He challenged me by saying my DEADLIFTS were to girly @225x15x2 and DEMANDED I do 275 for the same. Im just returning the bro loving favor. He knows Im proud of his work ethic and drive.
Fat loss insan1ty with Sup3r-11 and Ignit3
- Thread starter HIT4ME
- Start date
Oh-I know!! He challenged me by saying my DEADLIFTS were to girly @225x15x2 and DEMANDED I do 275 for the same. Im just returning the bro loving favor. He knows Im proud of his work ethic and drive.
HIT4ME
Well-known member
Says the man at doing working sets with my warm-up weight on deads.
Lol. You are right. Maybe doing squats and deadlifts every day 6 days a week isn't enough. Maybe I should throw in a hundred set workouts too. Hairy Grandpa does 50 or 60 sets just for his arms.
Ditto brother. The truth is I'm on a mission to get everyone on anabolic Minds injured trying to copy what I do. That way I'll be the only one working out and can get way ahead of everyone.
HIT4ME
Well-known member
Yes. The increase is a very slight but I'm surprised given improving daily. And while the numbers may appear to be slight it's funny when I'm doing the exercises things just feel easier than the day or two days before period for instance... The first day I did squats I really struggle to get two reps and the second day got three easy and feel that for and last night I got 4 easy and felt like I could almost go for a fifth.
Studhorse
Legend
Rand0m
Member
FireTitan
Legend
Says the man at doing working sets with my warm-up weight on deads.
Lol. You are right. Maybe doing squats and deadlifts every day 6 days a week isn't enough. Maybe I should throw in a hundred set workouts too. Hairy Grandpa does 50 or 60 sets just for his arms.
Ditto brother. The truth is I'm on a mission to get everyone on anabolic Minds injured trying to copy what I do. That way I'll be the only one working out and can get way ahead of everyone.
You knew I was sandbagging, I knew I was sandbagging, but you told everyone, now I have no choice but to step it up. Thanks
HIT4ME
Well-known member
Everyone knew you were sandbagging.
Today has been crazy. Woke up at 6, had a meeting at 730-9, had to drive an hour away from there, a bunch of stops on the way back, wound up driving over 300 miles, then had a meeting at 4...got home at 5:15, went to workout and was already exhausted.
I only got a little way through the workout. Pathetic but it happens:
Deadlifts
1 x 8 x 275
1 x 4 x 415 (Same as 2 nights ago, hoped for 5 and just barely got 4...)
Leg Presses
1 x 3 x 720 (Same but I was thinking I got 4 last time)
Bent Over Rows
1 x 5 x 205 (+5 from two nights ago)
Bench Presses
1 x 8 x 135 warm up
1 x 2 x 220
At this point I just quit. I was totally out of juice. Driving all day was hurting my back, I have been getting a lot of sleep on the Super 11 and last night only got about 6.5 - 7 hours which isn't bad but I've been getting 8-9 hours and it definitely makes a difference.
Will see how I feel tomorrow to see if I go back for my squat workout or take some time off. I feel like I lost a little ground on my dreads, but given my energy levels, it's probably not what I think..one bad workout doesn't have me worried and it wasn't too bad anyway.
hairygrandpa
Legend
I saw what you did.
HIT4ME
Well-known member
And I saw what you did...and I have arm envy.
hairygrandpa
Legend
I'm focusing on the visible body parts, I admit it.
When does anyone see my abs?
Now it's traps time...lot of shrugs, 3 times a week.
When does anyone see my abs?
Now it's traps time...lot of shrugs, 3 times a week.
Kaprice
Well-known member
I'm focusing on the visible body parts, I admit it.
When does anyone see my abs?
Now it's traps time...lot of shrugs, 3 times a week.
I shrug a LOT while reading your posts!
Studhorse
Legend
Life happens!
Workout was better than mine. Nothing! Went to leave for work this morning and the car was running really rough. Took my wife's 4x4. Left work early replaced the rotor and distributor cap. Thank god that was it! Very cold hear today and had no desire to go to the gym. Plus mon. & Tuesday workouts went really nice.
Studhorse
Legend
Good one.
HIT4ME
Well-known member
I am very, very thoughtful in my actions. But I do them anyway.
I had a good friend who used to help me in demo/construction projects. He did it for a living and would watch me thinking through how I was going to do something and would say, "You just need to be more **** and balls." That and, after I did something that didn't work he would just say, "Right. Just like that, but this time, do it like a man." Maybe he rubbed off on me too much?
I'm focusing on the visible body parts, I admit it.
When does anyone see my abs?
Now it's traps time...lot of shrugs, 3 times a week.
Best I can tell? Never. Not sure your wife has ever seen your abs even ....
...we are here all week!
Yeah, I am not a pro and I can afford bad workouts...I don't get upset. Just do what I gotta do, rest and go back at it. I know if I slack too much @hairygranpa , FireTitan Tank999 BEAST73, and so many others on here will give me a kick in the but and a tug on the reigns and get me going. And I know Kaprice will be sitting their shrugging his shoulders and grinning as his bench overtakes mine because I did something stupid.
Oh yeah Price - did you see that I hit 4 x 220? Pretty psyched about that ...I expect you can do it too!
Kaprice
Well-known member
220 on the bench looks awfully far away to me. Especially since I'm following the program that discourages jumping up in weight just because you can. So, even if I could go faster, I'm supposed to limit myself to 10 pound increments each workout. And I hit the bench once every two weeks.
Yep, you may be retired before I hit 220!
Yep, you may be retired before I hit 220!
HIT4ME
Well-known member
Nah...if you add 5-10 pounds every 2 weeks, you will be right there or beyond. In all reality...just plugging and adding over time will get you there. But YOU may be retired before you hit 220, being that you are so old. Is AARP sending you lots of marketing letters yet?
HIT4ME
Well-known member
Yep. I get the AARP offers. Haven't accepted one, yet, though!
LOL - you're gonna need to get those deadlifts, squats and bench presses up a little to carry around all the paperwork they send you, but the magazine are great....I guess.
I've been following FireTitan's lead and decided that maybe I need to try out a Keto-style diet. I'm basically taking the diet I had, but becoming strict about carb intake and using some coconut oil to keep cravings at bay.
So far today I've had 1 cup of egg beaters with 2 oz. of fat free cheese and about 4 mozzarella string cheese sticks (50 cals each, 2.5 fat, 6 protein, <1 g carbs), and around 4 TBSP of coconut oil. This puts me at around 800 calories for the day, a ton of fat, only about 50 grams of protein and only about 6 grams of carbohydrate. I'm going to have a bunch of chicken...maybe around 12 oz. even, for dinner - that'll be around 400 calories and 92 grams protein. Maybe I'll decide on something else for dinner - but that's where I'm headed.
hairygrandpa
Legend
FireTitan
Legend
You take to much pride in them, so send them to me!
HIT4ME
Well-known member
Didn't work out tonight either. Will either do Friday/Sat/Sun and then decomposition or just decomposition and start the HST cycle again with my new modifications....should be interesting. I hesitate to say, but I am actually up to about 176 and sitting there solid but I can see my upper abs like when I was 170 and I feel like I am seeing an increase in size and leanness..but it could be in my head.
Studhorse
Legend
I'm sorry, I'm sorry, I'm sorry. I'm not sorry! Hahahahaha
Studhorse
Legend
The mirror doesn't lie brother. Unless it's one of those at the fair.
Studhorse
Legend
Seriously I need noodz . You are my inspiration!
HIT4ME
Well-known member
Welcome aboard brother! Check out the 6-Week fat loss challenge thread too - lots of guys doing great work in there. I appreciate the comments, but I've had a lot of support, manipulation and questioning from the guys on here that kept me going, and keep me going. I've got hairygrandpa egging my psychosis on, and Kaprice saying, "Ummmm....I'm not so sure about this" (which just makes me want to prove it or go down in flames trying), and 2 dozen other guys on here pushing me along. It's incredible. I expect to see some great things in your log! Looking forward to seeing you make this happen!
hairygrandpa
Legend
Next noodez after the S-drol cycle. Having said this, I feel it's unfair using AAS, knowing you got where you are natural. I'm a cheater...
Studhorse
Legend
Next noodez after the S-drol cycle. Having said this, I feel it's unfair using AAS, knowing you got where you are natural. I'm a cheater...
That doesn't mean a dam thing to me. To each his own. " if you ain't cheating you ain't trying"
Love you man. You have to post nudes. Your pulse dosing it. I can't wait like 12 weeks for my HGP noodz!
HIT4ME
Well-known member
Just thought I'd give a quick update on things. I've been extremely busy, and I'm trying to give a keto diet a whirl. I am actually finding it HARDER than just doing a PSMF. It is NICE to be able to eat a little extra and not worry about fat so much. I've been including a lot of coconut oil, some cocoa powder, and other things that I've dropped from my diet while on the PSMF. I've also had some bacon cheeseburgers with no bun a couple times. It IS funny that eating over 2,000 calories/day with this setup actually takes a good deal of work. BUT, it is difficult to feel a little more free and NOT have carbs slide by unnoticed. I'm still getting that on lockdown and it's taking some work.
To make things worse, last night was my dad's BDday, I have holiday parties for work, etc. all coming up....so it's not going to be a smooth diet until the end of the year. Still, I'm sitting at 175 pounds pretty well, even at this weight I think I'm seeing increased definition in the mirror although, if this makes sense, I also think I'm gaining a little in the spare tire area that I have left....it could just be that the fat is denser/skin tightening up a little? Not really sure.. It's a weird paradox. Waist was right at 37" the other day. Maybe I'm holding water from the 11-KT?
I've been in my deconditioning phase since last Wed. and I'm looking forward to getting back into it. Going to try the every day routine I started last week, but start with 15 rep ranges again in HST fashion.
I've been dosing 730 mg 11-KT every day. I've been taking about half of it at night before bed, and then 1/4 of it in the morning and 1/4 in the afternoon. My sleep has been CRAZY. When I go out, I am OUT. Even with 9 hours of sleep I have to force myself to get up. When I get up I am grumpy. It's like being a teenager on summer vacation. Normally I wake up in the middle of the night to urinate or to get a drink of water because my mouth dries out - but for the past week I have been out cold all night. I am getting GREAT sleep.
On the flip side, stimulants seem to be having a stronger effect. In the morning, I am very tired until I have my coffee and just the caffeine in the coffee seems to be waking me up and getting me going, then I feel fine throughout the day. This is from a guy who normally gets nothing from coffee and has taken a full gram of caffeine powder and barely noticed it before. Ephedrine, caffeine and coffee has almost no effect on me normally.
I am wondering if maybe I have just had crazy high cortisol levels for so long I didn't even realize anymore. Maybe this will help get them low enough that they can get back to normal after I go off. No way of knowing without bloods...but it's a theory.
To make things worse, last night was my dad's BDday, I have holiday parties for work, etc. all coming up....so it's not going to be a smooth diet until the end of the year. Still, I'm sitting at 175 pounds pretty well, even at this weight I think I'm seeing increased definition in the mirror although, if this makes sense, I also think I'm gaining a little in the spare tire area that I have left....it could just be that the fat is denser/skin tightening up a little? Not really sure.. It's a weird paradox. Waist was right at 37" the other day. Maybe I'm holding water from the 11-KT?
I've been in my deconditioning phase since last Wed. and I'm looking forward to getting back into it. Going to try the every day routine I started last week, but start with 15 rep ranges again in HST fashion.
I've been dosing 730 mg 11-KT every day. I've been taking about half of it at night before bed, and then 1/4 of it in the morning and 1/4 in the afternoon. My sleep has been CRAZY. When I go out, I am OUT. Even with 9 hours of sleep I have to force myself to get up. When I get up I am grumpy. It's like being a teenager on summer vacation. Normally I wake up in the middle of the night to urinate or to get a drink of water because my mouth dries out - but for the past week I have been out cold all night. I am getting GREAT sleep.
On the flip side, stimulants seem to be having a stronger effect. In the morning, I am very tired until I have my coffee and just the caffeine in the coffee seems to be waking me up and getting me going, then I feel fine throughout the day. This is from a guy who normally gets nothing from coffee and has taken a full gram of caffeine powder and barely noticed it before. Ephedrine, caffeine and coffee has almost no effect on me normally.
I am wondering if maybe I have just had crazy high cortisol levels for so long I didn't even realize anymore. Maybe this will help get them low enough that they can get back to normal after I go off. No way of knowing without bloods...but it's a theory.
Studhorse
Legend
HIT4ME
Thanks for the update!
Diet: is tough this time of year with all the Christmas parties and my mom and sisters being excellent cooks.
Over the years I have figured out that I always gain a little weight and just use this time to bulk naturally. to hard to fight it. (I was hoping to be no so fat when this time of year hit) but what the he ll.
hows the 11KT working for you? this is pretty mild isn't it? I'm Natty but been looking at it for a spring cut. (I know you guys are a bad influence on me) hehe.
Coffee is the nectar of the GODS!
? can you shoot me your HST work out you did and what you have planned since you are in decon. I know i'm a pain in the ass.
Thanks for the update!
Diet: is tough this time of year with all the Christmas parties and my mom and sisters being excellent cooks.
Over the years I have figured out that I always gain a little weight and just use this time to bulk naturally. to hard to fight it. (I was hoping to be no so fat when this time of year hit) but what the he ll.
hows the 11KT working for you? this is pretty mild isn't it? I'm Natty but been looking at it for a spring cut. (I know you guys are a bad influence on me) hehe.
Coffee is the nectar of the GODS!
? can you shoot me your HST work out you did and what you have planned since you are in decon. I know i'm a pain in the ass.
Kaprice
Well-known member
Hit, I've concluded that you are a masochist.
You spend all year eating suicidally low calories and then right before Christmas you switch to an ultra low carb diet.
I think you'd be better off staying with low calorie on most days and allow yourself cheat days when various parties pop up.
Then switch to keto in January.
What's the matter with you, man? You got something against enjoying life?
You spend all year eating suicidally low calories and then right before Christmas you switch to an ultra low carb diet.
I think you'd be better off staying with low calorie on most days and allow yourself cheat days when various parties pop up.
Then switch to keto in January.
What's the matter with you, man? You got something against enjoying life?
HIT4ME
Well-known member
OK, more than happy to PM you but I may as well post this hear for all to see and discussion. So, my HST-Modified training is basically a full body routine, and I'm going to do it 6 days/week. There is an A/B workout and I made this modification, originally, so that I could do deadlifts. I was doing 3/week and going squat/deadlift/squat, Then starting over again - so squat/deadlift/squat/squat/deadlift/squat, etc. But going 6 days, I will just rotate of course.
So, the workouts will be:
Workout A:
Squats - 1 warm up set, 1 working set
Straight Legged Deadlifts - 1 working set
Pull Ups - 1 working set
Bench Presses - 1 warm up, 1 working set
Military Presses - 1 working set
Rope Face Pulls - 1 working set
Triceps Press Downs - 1 working set
Barbell Curls - 1 working set.
Workout B:
Deadlifts: 1 warm up, 1 working set
Leg Presses: 1 working set
Bent-Over Barbell Rows: 1 working set
Bench Presses - 1 warm up, 1 working set
Military Presses - 1 working set
Rope Face Pulls - 1 working set
Triceps Press Downs - 1 working set
Barbell Curls - 1 working set.
Standard HST rep ranges - 15 reps for 2 weeks, 10 reps for 2 weeks, 5 reps for 2 weeks, decondition.
I don't really use percentages for my rep ranges - I put a weight on that should be challenging for 15 reps based on my experience. I will use that weight and push to failure. If I hit 13 reps, I will try for 14 the next workout, etc. - when I hit 15 reps I will increase the weight the following workout by 5-10 pounds depending on the exercise. If I hit the desired reps, regardless of whether or not it is failure, I stop and add weight the following workout. So, if my range is 15 reps, when I get 15 I don't try for 16 even if I can tell I could do it. I just stop and add weight. Given that I'm doing this every day, I should be making very small improvements constantly, so I don't need to kill myself - just create a constant stimulus that my body can adapt to. If I go all out all the time, I know I will not get what I want out of it. It does make me feel like I'm not putting in the effort at times though. I'm used to going until the weight comes crashing down. Actually - along those lines, when I have an exercise that isn't progressing the way I like, I will often do a static hold on the last rep until the weight comes crashing down on me.
LMAO. I don't know what's the matter with me. But I just can't win with you. Too low on calories - I am going to damage my metabolism. I increase calories and go low carb and I'd be better off sticking to the low cals! haha.
Actually, though, I don't disagree with you. I've considered it may be better to just go low calorie on most days to make up for the holiday damage. But part of this, as masochistic as it looks from the outside, is really an intense interest in learning and trying new things. I started off the keto diet with little plan - I've read a lot on it, but never actually cared to TRY it. I jumped in, and after 2 days, no ketosis nor any sign. I then started looking at my diet and realized - "Sh1t, a Splenda packet has 0 calories but it says <1 g of carbs per pack" - this could be 0.99 g per carb or something - and with 3+ cups of coffee I can easily get near 10 packets of splenda/day ...10 g of carbs I didn't count. So it's difficult, but kind of interesting/fun to experiment and learn.
I mean, I get that a lot of people probably look at this from the outside and think, "He's nuts" or "He has an eating disorder" or whatever - but a lot of this is just trying new things. I love eating, don't have issues eating, don't really beat myself up or feel bad if I over eat (I mean, let's face it, if I felt horrible eating, I wouldn't have been back to 200+ earlier this year) - but finding new ways of eating is interesting to me and the keto thing is a learning experience. Since I'm not making great progress this month either way, I may as well practice I guess.
But to rant - this brings up a pet peeve. I HATE when people talk about "a healthy relationship with food". WTF does this even mean? It's such a meaningless, unhelpful statement. HOW do you have ANY relationship with food? There you are, I choose to eat you now, or I choose to eat you later. You're food. Am I taking it on a date??
I guess if it's a cow and I have to take it to a meal or two to fatten it up before I eat it, we may form a bit of a relationship, where I start telling it a little about myself and name it Heather. But I'm still gonna eat it.
I think anyone who uses the statement "healthy relationship with food" - most likely has issues themselves with food or is making money by psychoanalyzing people or selling books - or they're just a little weird. Sorry to anyone who's used that term in this thread, haha.
But your point is actually the prime idea in my head - keto is tough mentally. You eat 10 g of carbs and it's like you blew an entire weeks diet because you just knocked yourself out of ketosis and have to start all over again. At least with the low calorie diet if I eat those 10g of carbs I don't worry about getting back into ketosis or anything - I just get backt o low calorie eating, which is easy enough.
Kaprice
Well-known member
First of all, I have no problem with you trying Keto. There's a lot of benefit there. I just have a problem with your TIMING. WHY would you start a strict no-carb plan right during the holidays when you could simply cycle your carb intake to the days you have a party and make up for it on the non-party days?
As for a healthy relationship with food, I don't understand why that bothers you?
People who eat to solve emotional needs have an unhealthy relationship with food.
People who drive by a fast food place and have to stop even if they're not hungry have an unhealthy relationship with food.
People who have to eat an entire bag of chips just because they ate one chip have an unhealthy relationship with food.
It may not be the best description of it, but it serves.
A healthy relationship with food, IMO, is when you primarily eat for nutrition and not emotional reasons; when you eat until satisfied and not when bloated; when you can have the occasional unhealthy food and not beat yourself up over it the next day.
Why is that bothersome to you?
As for a healthy relationship with food, I don't understand why that bothers you?
People who eat to solve emotional needs have an unhealthy relationship with food.
People who drive by a fast food place and have to stop even if they're not hungry have an unhealthy relationship with food.
People who have to eat an entire bag of chips just because they ate one chip have an unhealthy relationship with food.
It may not be the best description of it, but it serves.
A healthy relationship with food, IMO, is when you primarily eat for nutrition and not emotional reasons; when you eat until satisfied and not when bloated; when you can have the occasional unhealthy food and not beat yourself up over it the next day.
Why is that bothersome to you?
hairygrandpa
Legend
Kaprice
Well-known member
I think you two are focusing on only one definition of relationship. Here's another that perfectly fits with relationship with food:
HIT4ME
Well-known member
Yes. My relationship with food is...I eat it, or I don't. Just like my relationship with my chair is I sit in it or I don't. Sometimes, when I sit in it, it is comfortable and over indulge and stay too long. I may even fall asleep, unintentionally. Does this mean I have an unhealthy relationship with my chair?
I am the crazy one here right? Even I don't have a relationship with food worth mentioning.
Your post above is a bunch of really good views and I agree that eating an entire bag of potato chips in an out of control binge isn't healthy. But never allowing for screw ups isn't healthy either. And I don't see it as a relationship with food per se. I just think it is over used.
I guess it is just a bucket for people...your "unhealthy relationship" definition is a bucket of bad habits or mistakes that are true...and your healthy definition is a bucket of healthy traits that I agree with.
Which you clarify with the dwfimition in your second quote. Good job KAPrice...but I won't be dating food anytime soon haha
HIT4ME
Well-known member
Alright, so I've been slacking and I am trying to get things back in order. I am below 180 still, but it is amazing how standards change and I am feeling fat right now.
I have been sleeping a lot, and haven't had energy to workout. At the end of the day, when I've been going to workout I have just been exhausted. The last 2 weeks have been crazy busy, but I was disappointed in my energy levels.
I've decided to cut back on the Super-11 since I think I may have crashed my cortisol. I went to 500 mg yesterday and took 250 this morning.
I had enough energy to go try to workout tonight and I did. But I didn't complete the workout. After completing squats I felt physically exhausted and really bad. I was breathing heavier than I thought I should be, recovering slowly between sets, dizzy, and more and more tired as the workout went on. By the time I quit I felt like I could just lay on the floor and go to sleep. I almost felt like throwing up, which is something since the last time I threw up I was in college...15 years ago.
Maybe it is the low cortisol, maybe it was that deconditioning worked too well, maybe going back to 15 reps was tough, maybe I'm working a lot and not giving enough weight to how tired it is making me, maybe my scrappy diet is effecting it. Who knows, but I'm going to go back to 250-375 mg of 11-KT and see how it goes.
All that whining aside, I survived and it wasn't that bad...and the workout had some strong points.
Squats:
1 x 8 x 225 warm up
1 x 15 x 250
Straight Legged Deadlifts
1 x 15 x 245
Pull Ups
1 x 11 x BW
Bench Presses
1 x 8 x 135 warm up
1 x 13 x 165
Military Presses
1 x 13 x 90
Some highlights:
Hit 15 on the squats - may have been able to do more but was taxing cardiovascularly...felt like 16 or 17 was possible though otherwise
SLDL's were easy except for making me tired and breathing heavy.
Pull Ups felt easy and my form was pretty stiff and perfect. I could have done 13-14 strength wise ...but I couldn't breath.
Got to 13 with 165. May have got 14. Last 15 rep workout I only got 12.
Added 5 pounds to my military from the last 15 rep workout.
I have been sleeping a lot, and haven't had energy to workout. At the end of the day, when I've been going to workout I have just been exhausted. The last 2 weeks have been crazy busy, but I was disappointed in my energy levels.
I've decided to cut back on the Super-11 since I think I may have crashed my cortisol. I went to 500 mg yesterday and took 250 this morning.
I had enough energy to go try to workout tonight and I did. But I didn't complete the workout. After completing squats I felt physically exhausted and really bad. I was breathing heavier than I thought I should be, recovering slowly between sets, dizzy, and more and more tired as the workout went on. By the time I quit I felt like I could just lay on the floor and go to sleep. I almost felt like throwing up, which is something since the last time I threw up I was in college...15 years ago.
Maybe it is the low cortisol, maybe it was that deconditioning worked too well, maybe going back to 15 reps was tough, maybe I'm working a lot and not giving enough weight to how tired it is making me, maybe my scrappy diet is effecting it. Who knows, but I'm going to go back to 250-375 mg of 11-KT and see how it goes.
All that whining aside, I survived and it wasn't that bad...and the workout had some strong points.
Squats:
1 x 8 x 225 warm up
1 x 15 x 250
Straight Legged Deadlifts
1 x 15 x 245
Pull Ups
1 x 11 x BW
Bench Presses
1 x 8 x 135 warm up
1 x 13 x 165
Military Presses
1 x 13 x 90
Some highlights:
Hit 15 on the squats - may have been able to do more but was taxing cardiovascularly...felt like 16 or 17 was possible though otherwise
SLDL's were easy except for making me tired and breathing heavy.
Pull Ups felt easy and my form was pretty stiff and perfect. I could have done 13-14 strength wise ...but I couldn't breath.
Got to 13 with 165. May have got 14. Last 15 rep workout I only got 12.
Added 5 pounds to my military from the last 15 rep workout.
Studhorse
Legend
Brother. First off you are going to be fine.
Sometimes work and life can set us back on workout effectiveness and energy.
Don't know much about 11kt, if your body wants to sleep let it sleep for awhile.
You shouldn't be that winded coming out of de condition.
One suggestion: do one warm up set for each exercise 1/2 the work weight, 1/2 the work reps.
Hang in there, and push on. Look in the mirror and say studhorse says I'm the sh it and you know what he is right.
Kaprice
Well-known member
I read that you need a warmup set for only for the beginning of each major muscle groups -- so if you're doing 3 chest exercises, you only need the warmup before the first one, for example. Then if you move to legs, you do a warm up for legs, etc.
HIT4ME
Well-known member
Thanks for the support guys. I don't want to give the impression that I'm whining or complaining - I'm really just reporting what happened....
Last night was really harsh. I didn't take the Super-11 at night like I normally do. It took me a bit longer to get to sleep than normal, and then I was up almost every hour last night. My stomach was moving and I was having bowel movements like you wouldn't believe (sorry for the TMI). Turns out there is a stomach bug going around and maybe I've come down with that. My gf is now reporting some of the same issues I was facing.
Around 2 PM I woke up and my head felt congested and sick. I went and took 15 g of vitamin C and went to bed and took another 7 grams when I woke up. I had to shovel snow out of my driveway and my neighbor's driveway this morning (stupid snowblower isn't working) and I actually felt pretty good. A little stiff from last nights workout and definitely sleepy from a lack of quality sleep last night - but I felt like I could shovel forever physically. So, I'm hoping it was just a bug and that after today it passes.
Studhorse - I agree. I shouldn't be so winded at the 15 rep range, which is why I was making notes and theorizing. But it's good to have you confirming this. I have honestly never felt like I did last night when I worked out. I have noticed some symptoms of low cortisol creeping up, which is why I dropped the S11 to 500 mg a couple days ago, but it was still more than I expected. Thanks for confirming and suggesting that.
Your suggestion for warm ups, and Kaprice's comments are definately noted - but I've done this routing for a while and it has never caused an issue for me. Warming up on squats seems to get my legs, lower back, upper back, etc. warmed up and then when I get to bench presses I warm up on those and that warms up my chest, shoulders and arms. The only in between is Pull-Ups which are kind of warm from the squats and SLDLs, but not quite...but they also warm up my rear shoulders and biceps I figure.
I am hating when I get bad sleep because I know it really effects my ability to do 6 days a week....I'm gonna see how I feel later today and if I'm not up to it I will postpone until tomorrow for the B workout.
Last night was really harsh. I didn't take the Super-11 at night like I normally do. It took me a bit longer to get to sleep than normal, and then I was up almost every hour last night. My stomach was moving and I was having bowel movements like you wouldn't believe (sorry for the TMI). Turns out there is a stomach bug going around and maybe I've come down with that. My gf is now reporting some of the same issues I was facing.
Around 2 PM I woke up and my head felt congested and sick. I went and took 15 g of vitamin C and went to bed and took another 7 grams when I woke up. I had to shovel snow out of my driveway and my neighbor's driveway this morning (stupid snowblower isn't working) and I actually felt pretty good. A little stiff from last nights workout and definitely sleepy from a lack of quality sleep last night - but I felt like I could shovel forever physically. So, I'm hoping it was just a bug and that after today it passes.
Studhorse - I agree. I shouldn't be so winded at the 15 rep range, which is why I was making notes and theorizing. But it's good to have you confirming this. I have honestly never felt like I did last night when I worked out. I have noticed some symptoms of low cortisol creeping up, which is why I dropped the S11 to 500 mg a couple days ago, but it was still more than I expected. Thanks for confirming and suggesting that.
Your suggestion for warm ups, and Kaprice's comments are definately noted - but I've done this routing for a while and it has never caused an issue for me. Warming up on squats seems to get my legs, lower back, upper back, etc. warmed up and then when I get to bench presses I warm up on those and that warms up my chest, shoulders and arms. The only in between is Pull-Ups which are kind of warm from the squats and SLDLs, but not quite...but they also warm up my rear shoulders and biceps I figure.
I am hating when I get bad sleep because I know it really effects my ability to do 6 days a week....I'm gonna see how I feel later today and if I'm not up to it I will postpone until tomorrow for the B workout.
HIT4ME
Well-known member
Thanks man - you have been following forever and I appreciate it. I don't think you know how much.
BennyMagoo79
Well-known member
Awesome work pushing through that session mate!
My personal experience with days like that is they provide the stress your body needs to signal long term adaptation. The tracks are rumbling - the gain train is coming round the bend!
My personal experience with days like that is they provide the stress your body needs to signal long term adaptation. The tracks are rumbling - the gain train is coming round the bend!
Studhorse
Legend
You are correct. As for HST you usually only hit one muscle group per workout.
Looks to me he is overdoing his warm up.
For me I will try to hit every muscle within that muscle group if it is lacking.
Plus at my age and past injuries I have to warm up good but not ware out if that makes sense?
I actually due 2 warmup sets before every lift. I should say usually depending on how much time I have.
HIT4ME
Well-known member
You may be onto something my man. See below.
Yeah...snow shoveling is tiring. Luckily today it was light and fluffy and not very deep. Shortly after I shoveled, it turned to rain and all washed away. Go figure.
I feel better..but I am having bowel issues constantly. Looking back, on Monday I had a 2 hour period were I wouldn't go more then 10 feet from a toilet. It was just constant and then cleared. I just started taking cocoa powder again so figured I was adjusting. But I've been having issues he e e and there throughout the week and last night and today the bowel issues have been bad again. And today, my gf is like I was Monday. So definitely a bug. She is also very tired and low energy.
But, stories are for libraries. I worked out early today, figuring it would help vs. Doing it when I've used all my energy at the end of the day like normal. I had a good workout, although I had to take a lot of rest between sets.
Deadlifts:
1 x 8 x 275 warm up
1 x 15 x 345 (10 pound increase from last 15 rep workout)
Leg Presses
1 x 15 x 550 (30 pound increase)
Bent Over Rows
1 x 15 x 155 (+10 pounds)
Bench Presses
1 x 8 x 135 warm up
1 x 15 x 165 (first time hitting 15!)
Military Presses
1 x 15 x 90 (rep PR)
Rope Face Pulls
1 x 15 x 60
Triceps Rope Press Downs
1 x 15 x 35 (5 pound increase)
Barbell Curls
1 x 15 x 70 (rep pr)
Overall, I think it was a good workout. Not bad considering how low energy I am.
And I here is now, Kaprice , "HIT4ME are you nuts working out sick?"
Yes.
Studhorse
Legend
Dam! Nice job for being sick. Hell nice job if you were feeling great.
Rep pr's and nice weight increases! Killin it bit ch.
BennyMagoo79
Well-known member
Awesome mate!!!