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Rob112^3...That means cubed guys. See what I did?

rob112 said:
Do you guys aim for a macro ration I.e. 40/40/20?
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I do exactly that. Well, not the last few weeks and my BF reflects it.
Nice sesh man
 
Side lying claims
Split squat holds

Deadlift
330 x 5
375 x 3
415 x 3
330 x 8

Bench
190 x 5
220 x 3
245 x 5
190 x 12

T-bar row reverse grip
140 x 6->115 x 6->90 x 6, same thing x 4's

Fat bar pull down(legs not hooked under) 2 grips
90 x 4 x 8

Close grip cable row
90 x 2 x 12, x 10, x 8

Nice workout today. Pulls keep getting better. Getting closer to pre injury. I did start to feel the glute on the drop set, otherwise felt like I would have gotten 12-15. Bench was decent, about what is expected with no lift off.

That's all folks!
 
Just watched Birdman finally...and I highly recommend it bros. It may or may not increase your lifts.
 
Alright we shall see if I have to wait to see it or if I get to go, bc I must admit, my must see film in theaters coming up is Avengers: Age of Ultron. I am trying to get a committee together...so far I got 2! Haha
 
It's funny how that movie is likely to break all kinds of box office records...yet it is hard to find someone to go lol
 
rob112 said:
Alright we shall see if I have to wait to see it or if I get to go, bc I must admit, my must see film in theaters coming up is Avengers: Age of Ultron. I am trying to get a committee together...so far I got 2! Haha
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I'd go if I was close!
 
liftandswim said:
Deadlifts is climbing again. Repping anything over 405 is taxing (for us weaklings).
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In a log of the heaviest lifters I know.

Avengers? Count me out...
 
Avengers? Count me out too.


Jk, it sounds awesome but I'm going to wait until it comes out on Redbox like I always do (1 free movie a month bro!)
 
Band pull aparts

Close grip bench
135 x 6
185 x 5
205 x 5
225 x 4
+slanger(reactive)
245 x 5
265 x 5
-slang
225 x 5

Rolling kettle bell extensions/alt hammer curls
25's x 12, 35's x 3 x 8/45's x 4 x 8ea

Incline flies/cable crunches
20's x 10, 25's x 3 x 10/170 x 4 x 10

And done. Good session. Lots of blood flowing. I didn't do a large arch on close grip to I had a very large range of motion. Lots of blood flow today. Whole PC is sore from yesterday, so I think I managed to really hit everything I wanted to this week. Feels good.

That's all folks
 
So I took the 12 seconds to do the math on a 40/40/20 diet out of curiosity anddddd that would have me at 300 grams of protein a day on a 3000 calorie diet. That seems a little radick. I've been getting around 200 grams a day give or take some.

I've only been tracking for a couple weeks again, but I'll eventually look into more optimal macro ratios in the future

This is just a dear diary entry lol
 
Yeah, that is ridiculous. You only need .6-8g/lb of BW. Can more hurt? No. But 300g would be annoying to try to hit everyday.
 
liftandswim said:
Yeah, that is ridiculous. You only need .6-8g/lb of BW. Can more hurt? No. But 300g would be annoying to try to hit everyday.
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Yea my little pie chart kept coming up way short in myfitnesspal so I was like "what the **** would the numbers be?" And I proceeded to find I need new macro numbers lol
 
SweetLou321 said:
Weight lifters Pro amounts are 1.2-2g per kg bw Carbs are 4-10g per kg bw
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I will have to start swaying from fats to carbs. I actually eat a lot of fat and not a ton of carbs...except my occasional pizza post workout :D

Thanks man
 
rob112 said:
I will have to start swaying from fats to carbs. I actually eat a lot of fat and not a ton of carbs...except my occasional pizza post workout :D

Thanks man
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Aim for 20% of cals from fat. So essentially you may not reach 4g per kg of carbs but id deff not load up on fats. They arnt used like carbs are for lifting or the exercise we do. They are the easiest to be stored as fat also. They are also the least thermogenic of all macro nutrients outside of alcohol i believe. Carbs are protein sparing and can prolong protein synthesis response. No they are not essential but im not training to just live, im training to perform. You may need to work your carb tolerance up over time but id aim for the highest amount of carbs you can handle without excessive fat gain.
 
That is why I don't like percentages, when you are getting higher in calories the protein gets insane and if anything you'd need more protein when at lower calories than at higher calories.

Your protein sounds about right though for where you seem to be hitting. Otherwise just hit at least a minimum of fats and then fill in the rest from carbs or fats as you feel and play around with it.
 
Yeah 300 G protein is crazy.. 200 g is about as high as I go. But I feel you on the high fat intake I really had to lean out my meals to get in more carbs. Eating under 100 g fat use to be almost impossible for me.
 
Hey guys, had one session the other day. Just wasn't my day. My children gave me 3 rough nights of sleep in a row and everything felt heavy as hell. Will get back in Saturday hopeful. I'm not dead!

Been lurking you guys logs, but half the time I read and then get caught up doing simething at home or work. I'll be back at it soon!
 
rob112 said:
Hey guys, had one session the other day. Just wasn't my day. My children gave me 3 rough nights of sleep in a row and everything felt heavy as hell. Will get back in Saturday hopeful. I'm not dead!

Been lurking you guys logs, but half the time I read and then get caught up doing simething at home or work. I'll be back at it soon!
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Family and rob first, everyone else second. Take care of yourself and your loved ones man.
 
What's up guys? Almost stayed home this morning but went to the gym.

Deadlifts I was working up and 425 felt like butter so I decided to try 475. Got to the knees and just stopped moving. I was using the 100lb plates and apparently they are harder due to no whip or bounce? I dunno if I buy it but it came off the floor somewhat decent. Tried again with 45s and blew my wod early. I think if I was used to pulling heavier I would have got it. I am encouraged as I was sleep deprived and haven't pulled much of 400 as of late.

Then did some t bar rows, pull downs, cable rows, and traveling lunges with 40's...I don't know how you go so heavy Sean lol

I know it is a ****ty update but right now I am just going when I can, when I get some slight regularity at least I will get myself on a plan/program.

That's all and thanks for reading.
 
Thanks fellas. I think if I was used to heavier weights I would have had it. In hindsight I should have been more conservative. I just get kinda stupid with training when I can't get to a plan.
 
Nice work Rob. The width of the 100's aren't somewhat similar to a couple 45's?
 
RegisterJr said:
Nice work Rob. The width of the 100's aren't somewhat similar to a couple 45's?
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Honestly I wouldn't of even thought of it if it weren't for guys at the gym, inculding the resident best puller at the gym(870@250 raw).....buttttt lifting is full of superstitions at all levels I think lol
 
Comp bench(w/pause)
Pull apart series
Band swims
3 types of curls
Light DB bench-fly Burdick style

Bar x 6
140 x 8
190 x 5
215 x 5
230 x 3
250 x 2 x 2
First one was meh, second one was smooth. Just not completely in the groove today
+slang close grip without big arch
230 x 7
250 x 6
270 x 3

TY/rolling KB triceps
20's x 10/10 x 3sets/35's x 2 x 10, 9
Left tricep died on me

Incline flies/alt hammer curls
25's x 3 x 10/50's x 3 x 5ea

Suitcase carry with farmers handle(90lbs)
400 total feet each side
Left arm forearm was rock hard, that is my under hand in pulls.

And overall a very solid session. I used my head and instead of going past 250 and risking a fail based off of how the weight was moving I came back and hit it correctly. I need to groove a little better on the first rep with the slanger. I will say, for where my level of benching is I like the reactive slanger better than the red one. Not knocking the red one or anything.

That's all and thanks for reading gents
 
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