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the napalm detroit barbell experience...

napalm said:
i gotta train at 10 tomorrow, prolly weak point stuff: 1 am rows, hammer curls, lat pull downs.

that means i gotta get up at 8 and take a half hour shower to loosen up, then eat breakfast...
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What about calves? Aren't they a weak point?!
 
weak point stuff

band shoulder series x 2

db row
6x10 w 60

lat pull down
6x10 w 110 - this is an old school machine, pulley at the top, not adjustable. very different than what i was used to

hammer curl
6x10 w 35

more band pull aparts and some random calf stuff

after that i just watched everyone squat for a while. big clay has them squatting and deadlifting on the same day. two crews today, 1 on each mono. i don't know what the dynamics are yet as to how the crews are broke down. i was taking to a couple guys on the second mono, and i'm gonna squat w them next sunday. i told them i was rehabbing an achilles and they said no big deal. i think i'm gonna hang w this crew, so the set up is gonna be: sunday squat and deadlift, tuesday - these guys speed bench on tuesday but i don't think it'll be a good idea for me to bench twice a week - yet, maybe in the future. so i'll do weak point stuff on tues, while those guys speed bench. weds will be back, friday will be bench - i'm gonna rotate speed vs me every other week. i'll talk to big clay about this and see what he thinks. it looks like whatever clay feels like doing on any particular day is what everybody does. today, the guys on the second mono were using a cambered bar. i'm gonna have to start bringing a notebook w me to keep track of my max and speed weights on the different bars.

that is all...
 
smoker145 said:
How you feel bout squat and dead on same day
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i've done it before way back in my madcow 5x5 days. this will be a little more intense i'm guessing. to paraphrase rip: "those who argue against squatting and deadlifting on the same day might just be p.ussies."
 
Hey it's a great show. I thougt everyone knew about it...

That show is why I like final countdown lol
 
i started tightening up my diet a few weeks ago, but i've been thinking i'm going to have to increase calories now that i've made the move to db. the problem is you gotta careful when you're old; too many and it turns into ear hair and fat in a hurry.

i've decided to go w my normal 2200-2300ish and throw in one of the 400 cal 32 g protein met-rx bars and a couple tablespoons of peanut butter daily. i can at least keep track and adjust the peanut butter. the bars are cheap when you buy them at walmart...
 
napalm said:
i started tightening up my diet a few weeks ago, but i've been thinking i'm going to have to increase calories now that i've made the move to db. the problem is you gotta careful when you're old; too many and it turns into ear hair and fat in a hurry.

i've decided to go w my normal 2200-2300ish and throw in one of the 400 cal 32 g protein met-rx bars and a couple tablespoons of peanut butter daily. i can at least keep track and adjust the peanut butter. the bars are cheap when you buy them at walmart...
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Get the big 100 bars lol.

I remember eating those between meals when I was in HS.
 
Lol at your calories. That's maybe 2 meals for me. Starting getting some mcdoubles, make some 600-700 cal shakes to accompany a meal

And dip some god dam bananas in chocolate syrup .

Dec. 15 I was. 186.5 comp weigh in .

Now. : 202.5
 
Man I tried one of those; for some reason that sugar alcohol hurts my teeth like hell. Any other sweetener is ok, but that **** kills me.
 
smoker145 said:
Lol at your calories. That's maybe 2 meals for me. Starting getting some mcdoubles, make some 600-700 cal shakes to accompany a meal

And dip some god dam bananas in chocolate syrup .

Dec. 15 I was. 186.5 comp weigh in .

Now. : 202.5
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And how much of that 16# has had any carryover to your lifts? Gaining weight too fast is just as bad as not gaining any.

Swanson52 said:
Man I tried one of those; for some reason that sugar alcohol hurts my teeth like hell. Any other sweetener is ok, but that **** kills me.
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I don't particularly like the sugar alcohol being in there.


But, my main issue is its hard to find the non chocolate flavors nowadays.
 
jimbuick said:
And you honestly think any of that is from gaining 16# in 3 weeks or is it from actually testing your strength for the first time ever with better technique.
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Better technique id like to think, and starting to not be a puss
 
by my figuring, i'll be at ~3k/day - which is a lot for me and ~4900 surplus for the week. i'll burn off a bit of that with the increased work i'm doing each training day - and an extra day too now. that'll leave me w ~3k-3500 surplus per week, about a pound.

re-evaluate in a month...
 
napalm said:
by my figuring, i'll be at ~3k/day - which is a lot for me and ~4900 surplus for the week. i'll burn off a bit of that with the increased work i'm doing each training day - and an extra day too now. that'll leave me w ~3k-3500 surplus per week, about a pound.

re-evaluate in a month...
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Those cals start going a lot further in your mid-30's and beyond.

I'm way heavier and honestly it's hard for me to get 3-3500 cals in per day.

I'm sure you'll use em up at the new facility.
 
Swanson52 said:
Those cals start going a lot further in your mid-30's and beyond.

I'm way heavier and honestly it's hard for me to get 3-3500 cals in per day.

I'm sure you'll use em up at the new facility.
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that's what i'm saying dude, i just can't start scarfing 3500-4k a day, i'd turn into a balloon.

yeah, a good portion of them will get used up, i'm gonna be working harder than ever i have a feeling.

gotta do it smart...
 
A little trick I am implementing now in cleaning things up is cheat meal on squat and maybe dead day. 1-2 all out whatever I want meals a week for sanity and gluttony.
 
I need to drop about 5-8lbs of fat. I'm just scared I'll lose strength. I've counted calories for a whopping 3 days and quit, lol. I guess I'm going to have to figure out my maintenance cals and cut it 200-400, while keeping protein intake high.

Ah, this is going to be challenging.
 
dunno if i could eat a meal at 5 and another at 8-8:30, that's why i'm going w the bars. i get home at 4 and have a protein shake and now i'm adding the bar and peanut butter around 5:30 before i go train. that way, i'll be hungry around 8:30. we eat late because of mrs napalm's screwy hours...
 
CincyKiller45 said:
I need to drop about 5-8lbs of fat. I'm just scared I'll lose strength. I've counted calories for a whopping 3 days and quit, lol. I guess I'm going to have to figure out my maintenance cals and cut it 200-400, while keeping protein intake high. Ah, this is going to be challenging.
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Give carb cycling and not eating crap food a go. I counted calories enough before to tell how much is in what. High days/medium days/ low days. That's it. Screw counting cals
 
napalm said:
dunno if i could eat a meal at 5 and another at 8-8:30, that's why i'm going w the bars. i get home at 4 and have a protein shake and now i'm adding the bar and peanut butter around 5:30 before i go train. that way, i'll be hungry around 8:30. we eat late because of mrs napalm's screwy hours...
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Why not just buy olive oil. 1 cup milk, 1 scoop protein, 1 tbsp pb, 1 tbsp olive oil...

That's over 590 cal man. Gonna be cheaper than buying that protein bar too
 
I used myfitnesspal and just plug in whatever number I wanted used the pie chart to keep track of low med and high carb day for carb cycling finding your maintenance is the hard part looked it up on many site and averaged them for a starting point
 
Sean1332 said:
Give carb cycling and not eating crap food a go. I counted calories enough before to tell how much is in what. High days/medium days/ low days. That's it. Screw counting cals
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I'll do some research on it. My current philosophy has been: 7 McDoubles=bulk, 3 McDoubles=cut. I put on and lose weight fast, so I'm blessed in that regard.
 
CincyKiller45 said:
I'll do some research on it. My current philosophy has been: 7 McDoubles=bulk, 3 McDoubles=cut. I put on and lose weight fast, so I'm blessed in that regard.
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haha I was doin that. Ate everything within site and I'm stronger. I just feel like crap. I'll still pig out but with real food.
 
Clean throughout the day with some meals only fat and protein to not overdo insulin levels. That's generally how I start and end the day.
 
Rodja said:
Clean throughout the day with some meals only fat and protein to not overdo insulin levels. That's generally how I start and end the day.
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yeah i hear ya, my biggest meal of the day is lunch, i start out w a shake and two eggs for breakfast, around 1500 for lunch, a shake when i get home and a dinner of around 1k or so. that's just how it works out. i'll be adding ~700 right around 5, than another 1k at 8:30.

not ideal but i can't walk around fcking stuffed to the gills all day.
 
I've recently started a IF/carb cycling thing where I don't eat anything from 9pm to 930 am then carb cycle been treating me well I plan to continue this in my up come lean bulk
 
napalm said:
yeah i hear ya, my biggest meal of the day is lunch, i start out w a shake and two eggs for breakfast, around 1500 for lunch, a shake when i get home and a dinner of around 1k or so. that's just how it works out. i'll be adding ~700 right around 5, than another 1k at 8:30. not ideal but i can't walk around fcking stuffed to the gills all day.
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Neither can I. I get sluggish and lose focus, which is something I can't afford with work.
 
lunches for this week: 3 lbs lean ground beef, 2 boxes of kraft mac and cheese.

mix, divide by 5, done...
 
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