Thanks Rodja! I'll do that tomorrow.
Since I was on vacation I haven't been following, but seeing that you are doing "Medicine Ball Russian Twist on Slant Board" this exercise will stimulate your obliques and could affect your waist measurements.See attached spreadsheet. Gain in size in several different body parts...including waist!
HOWEVER, caliper readings are the same BUT weight is up. So, and I know this is a stretch, is it possible that I have increased the size of my abs/obliques and that is pushing out my waist? :think:
Any thoughts?
I agree, I mean I can see my obliques are definitely larger than before. I used about shoulder width on both squat and rack. On sldl, my feet are about a foot apart.Since I was on vacation I haven't been following, but seeing that you are doing "Medicine Ball Russian Twist on Slant Board" this exercise will stimulate your obliques and could affect your waist measurements.
Other culprits could be on your stance for leg exercises like your squats and deads. The wider the stance, the wider the hips/waist. This is generally why I try to stay within should width, but primary take a waist width stance. JMO
I can't stop eating.I have definietly put on some fat though. I am ALWAYS hungry..I'm hungry right now! lol Can't wait to get home and eat...and I've already had 2300 cals :food:
33.25" Sat Morning compared to 34.25" Thu evening. That's actually 0.25" less than starting measurement which was also done in the evening. Hmmm? :think:Take your waist measurement when you wake up. The food and fluid you have consumed throughout the day distend the abs. Also, the deads you have been doing may be thickening your lower back as well.
Ecdy always tightens my waist so this is not that surprising to me.33.25" Sat Morning compared to 34.25" Thu evening. That's actually 0.25" less than starting measurement which was also done in the evening. Hmmm? :think:
What position are your elbows throughout the lift? Are you doing any twisting?Impressions:
Weight is back down to 169.75. Lackluster performance today: very unimpressed with myself. Triceps pretty pumped today again. May have been not enough protein yesterday. Doubt it, I was just off today.
No, I "try" to keep my arms out and just push up...no twist at the top. I do bring the db's in slightly as I go up, but they do not touch.What position are your elbows throughout the lift? Are you doing any twisting?
Sounds like your tri's might be over powering you chest, would you agree?
That is the only thing I can think of that might be causing the elbow pain. Is it only on flat DB's? Other than locking out at the top.No, I "try" to keep my arms out and just push up...no twist at the top. I do bring the db's in slightly as I go up, but they do not touch.
Yes, I agree. I think my tri's are overpowering my chest. Any ideas?
The Squeeze Press
You must understand one thing: your body is built for survival, not to be balanced and aesthetically pleasing. When you're lifting weights you're stimulating the muscles to grow larger and stronger. This is an adaptive response to physical work.
However, just doing an exercise doesn't guarantee that you'll be stimulating growth in the muscle you want to maximize. Your body is built for survival. When doing a bench press it doesn't know that your goal is to build a big chest. All it knows is that a big ass weight is trying to crush you and if you don't lift it you'll die.
So in the interest of your physical integrity and survival, your body will use the muscles better suited to get you out of this menacing situation. If your triceps or deltoids are overpowering your chest, then your chest might not get fully stimulated from the bench press since the nervous system will "shift" more of the workload onto the overpowering muscle(s). This is why some guys get a big chest simply by bench pressing while others build nothing but triceps or shoulders.
Just because you're doing what's traditionally known as a "chest exercise" doesn't mean that you'll be stimulating maximal pectoral growth. Sometimes you have to force your body to use the muscle you want to stimulate. This is what the "squeeze press" does.
It's a dumbbell bench press movement with one slight difference: the dumbbells are kept in contact with each other at all times and you're actively squeezing them inward (against each other) as hard as possible. This simple action will shift all the stress onto the pectorals.
It's very important to understand this point: you should squeeze in the dumbbells as hard as possible during every inch of every single rep. This is what makes this exercise effective.
You can use either variation pictured below. In the first, you need to use hex dumbbells and keep the palms facing each other. I find this variation to be easier on the wrists and to work the sternal portion of the pecs to a greater extent.
The second version (thumbs facing each other) puts a bit more strain on the wrists but activates the upper/clavicular portion of the chest more effectively.
Thanks for the feedback XJ. The pain is only on the 1st set, very slight on 2nd set. It happens about half way up. Once I'm warm I seem to be OK.That is the only thing I can think of that might be causing the elbow pain. Is it only on flat DB's? Other than locking out at the top.
As far as chest. I would start with incline first, and maybe for your 2nd excercise I would choose decline.
Another strategy is to do double contractions: Lower the weight to your chest, press half-way up, back down, then all the way to the top just short of lock-out.
Or try these style of db press:
Ah, proally a warm-up issue then. I know if I don't warm up my shoulders they will bother me.Thanks for the feedback XJ. The pain is only on the 1st set, very slight on 2nd set. It happens about half way up. Once I'm warm I seem to be OK.
I may try those, I wish my gym had hex db, because the horiz grip will kill my wrists. I may try the neutral grip w/ round db's.
That double contraction sounds cool. I assume you need to lower the weight a bit?
I definitely think that my tri overpower my chest in flat press and my delts overpower in incline.
Huh? :blink: :lol:So you the this combo of RPM and PRO-A it looks like!
Yeah, I think I need to pyramid up and drop the weights a bit so I can do a fuller ROM. Maybe do flys before the press.Ah, proally a warm-up issue then. I know if I don't warm up my shoulders they will bother me.
Well the lower end of any bench pressing recruits your chest. Maybe do working sets in the 3/4 range, or maybe add some pre or post-fatiguing to stimulate your chest.
I have had shoulder and back injuries so I always take extra time when warming up for compound exercises, especially presses and deads.Thanks Rodja!
I do the same thing for heavy comp ex too, squats, dl, racks...but with db bench, I never really did. I normally do 2 warm up sets and then go heavy. I think as my weights have progressed, I need to also progress my warm up. I'm pretty small jointed, so I need to be extra careful!
Thanks Rod! :thumbsup: I could have done another set! :dl:Damn, 450x8 is a damn good pull, especially for your BW. How has your recovery been lately? I have been noticing some awesome between sets recovery and during BJJ.
My biggest problem right now is trying to keep weight on me. I have dropped over 6 lbs since I started.Thanks Rod! :thumbsup: I could have done another set! :dl:
I felt super strong and ready to go! I had to actually slow myself down a bit on some sets. I also noticed some nice vascularity on the front/top of my forearms too. I bet a double dose or your stack would have been off the hook! :head:
Yes it is definitely fat loss. Every measurement is slightly up except for my weight and my waist.Wow! I'd like to have that problem! Based on your log though, it's fat loss, no?
Not necessarily. Just 2x a day about 12 hours apart. Good luck!I'm about to be taking some of this stuff myself. I plan on taking one pill at about 10 am and then the other one at about 10 pm but I usually workout at like 2 or so. You don't necessarily have to take the pro anabol right before you lift do you?
Day 18
Father’s Day – ALL YOU CAN EAT SUSHI! ‘Nuff Said!
9:30 AM 1 Pro A
9:30 PM 1 Pro A
Day 19
5:45 AM - 4 RPM + 1 Pro-Anabol
6:15 AM ~10G of BCAA
6:30 AM – Chest and Tris
DB Flat Chest Press
2 X 12 @ 40s
1 X 2 @ 80s ***
1 X 4 @ 80s
1 X 7 @ 75s
1 X 7 @ 75s (spot on last rep)
***Felt twinge in left elbow again. I am obviously not warming up enough. I will start using a pyramid instead of reverse pyramid on flat db.
Incline DB Flat Chest Press
(3 hole on bench)
1 X 7 @ 70s
1 X 7 @ 70s
(2 hole)
1 X 7 @ 65s
1 X 6 @ 65s
*** Very lackluster Chest sets. Not very pleased at all with this workout.
DB Fly
#3 - 1 X 12 @ 35s
#2 - 1 X 12 @ 35s
Flat - 1 X 12 @ 35s
Dip
1 X 5 @ BW + 40
1 X 6 @ BW + 35
1 X 6 @ BW + 30
1 X 8 @ BW + 25
1 X 10 @ BW + 10
*** Nothing spectacular, but an increase from last week.
Tri Press (EZ bar on high pulley)
1 X 10 @ 200
1 X 8 @ 200
1 X 5 @ 200
1 X 15 @ 170
6:30 PM 1 Pro-Anabol
Impressions:
Weight is back down to 169.75. Lackluster performance today: very unimpressed with myself. Triceps pretty pumped today again. May have been not enough protein yesterday. Doubt it, I was just off today.
Thanks Peece!Get down on that sushi man, I love it too. My wife and I found a new sushi place OMG 70 bones later good stuff though.
Man, great log I'll try to catch up I just haven't had time lately. :clap2:
Good job spidy errr wilman :cheers:Spent the day at my buddy’s house and worked out w/ him. It was BRUTALLY hot and humid outside in his patio. I was drenched in sweat after the 1st few sets! We had a good workout. My buddy had a hard time keeping up w/ the supersets and I was worried that he might get discouraged. He’s already lost 50 lbs and has another 50 to go! I got a couple of good ego boosts though…his son said that my arms looked like Spiderman when I was lifting…the veins look like webs! LOL And my buddy said that I was at a “different level”. That was kinda cool.
It has got to be one of the best deals in the WORLD!!! I love that place!That is not even fair sounds awesome
i'm off to blast some chest if my stinkin shoulder will let me, it's hard to go light when you want to go :aargh:
That was so funny when his son said that! He said it mid set though! :toofunny:Good job spidy errr wilman :cheers:
It is always nice running your partner in the ground, in a nice kind of way. Usually this motivates them :nutkick:
Then they get serious, and it motivates you some more, not to let them catch up to you :head:
Nice review. Keep up the solid work :clean:Impressions:
Weight is up to 171.75. Maybe be due to my less than clean diet this weekend! Nothing to report. A few pimples on my shoulders.
I like the “squeeze press”. Little awkward at first, but could definitely noticed the difference in the movement. This was actually a good workout, even though I was and am exhausted. All day at the beach Saturday, all day at Universal Sunday, 3 hour drive back home and then awake at 5:45 AM today.
My log will be done at the end of the week. I will post final measurements, before and after pics, and final comments/observations.
Yeah, I sorta deviated from my diet for most of the weekend. Pizza and double cheeseburgers from Red Robin. Didn't miss a WO or a training session though.300 grams usually...trying to stick to 40/40/20 as much as possible. This weekend I was more isocaloric...pizza izza: :food:
:cheers:Here is to a great log :cheers:
SAY IT AIN'T SO...Tomorrow is day 30 and the end of the review. I'll miss you guys *sniffles*
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