Tygas home log for powerlifting and stuff

tyga tyga

tyga tyga

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Decided to let my old log die and because I had to back out of my upcoming meet due to re-aggravating my pre existing back injury.

This will be my go-to log. It'll include everything from training, food, progress pics, caloric intake (increases & deficits) and all things fitness

Right now, I'm working around my injury. So, my deadlift days are either EMOMS belt less or rotational deadlifts. Obviously with conservative amount of weight.

Example- today:

EMOM dead w/belt ~ 6min 6reps per "set"
225x6x6 =8100 lb moved

* goal here will be to purely beat lb move each dead lift session. Whether it's adding another minute/set or reps.

3-board bench [email protected]
275x4 @9 (easy)
[email protected] (2ct pauses)

Goblet squat x6-10
80x10x3

Still using RTS where I can.

Current Bodyweight is 150lb

Current supplements (brace yourselves )
Endosurge ( another four weeks and I'll stop)
Sustain alpha (have a week and a half left maybe)
Creamax xt (pre workout w/200mg caffeine)
ArA 1.5g pre workout only (have 40ish days left, just started)
Choline bitartrate 1g
Rhodiola 500mg
Ashwaghanda 1.5g daily
Bacopa 275mg daily
Fish oil
Multi (will be health IQ shortly, when my alive runs out) s/o to Sean1332 btw
Cissus 1.5g daily
Melatonin 3g nightly with chamomile tea

My rhodiola, ash, bacopa and choline are takin in the morning. These are staples as well as the creamax xt (will rotate with green mag as well).

Anyway. Feel free to join, discuss, harass and give advice.

Thanks ahead of time guise!
 
tyga tyga

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Minute amount of stiffness this morning. Will knock out a glute/ham stretch before work.
 
MARK_

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Your supplements list is huge. I hope you can work around and through your injury to a full recovery.
 
tyga tyga

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Your supplements list is huge. I hope you can work around and through your injury to a full recovery.
You think so?

It's adaptogens (I buy bulk powder and cap myself)

Pre workout w/creatine

Joint supplement

^^ those are staples that will always be in my list. The ones I rotate (8 week cycles, 8 on 8 off) are the test boosters and ArA
 
herderdude

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Damn! Back at it again with the new log!
 
tyga tyga

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Damn! Back at it again with the new log!



Opinion on rotational deads as a substitute (and to help with rigidness) for conventional ~ heavy deads? Main goal is recovery/health and longevity to one day do another competition
 
MARK_

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You think so?

It's adaptogens (I buy bulk powder and cap myself)

Pre workout w/creatine

Joint supplement

^^ those are staples that will always be in my list. The ones I rotate (8 week cycles, 8 on 8 off) are the test boosters and ArA
Just look like a lot the way it's listed.
 
herderdude

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Opinion on rotational deads as a substitute (and to help with rigidness) for conventional ~ heavy deads? Main goal is recovery/health and longevity to one day do another competition
I like them, I know they have a place in the assistance rotation at Donnie's gym. They use 150# KB, I use 100#. We all have healthy backs, though.
 
jimbuick

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I wouldn't do them personally.


Not sure they are inherently dangerous, but I'm not willing to find out.
 
tyga tyga

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I wouldn't do them personally.


Not sure they are inherently dangerous, but I'm not willing to find out.
I used a 95lb today. Bar + 25lb bumper plates.

Suggestions? Saturday's are my assistance pull days with GPP work.
 
jimbuick

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I used a 95lb today. Bar + 25lb bumper plates.

Suggestions? Saturday's are my assistance pull days with GPP work.
I personally do not deadlift often, only once a week and typically it's speed/CAT work.

Once a month I'll pull heavy, usually a single during Intensification phases because reps are where you see most injuries occur.


Probably the only real deadlift I'd do as assistance is an RDL because I could ensure the back stays in a good position and it will also allow you to start working your ROM down as the hammies and back loosen up.
 
tyga tyga

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I didn't talk at length with Sean about it, but that's what I mentioned in a DM to him.

He threw some ideas at me as well.

More than likely I'll remove actual pulling from Saturday and substitute in RDL, GHR.

Btw, I suggest watching 11.22.63 and the path on Hulu. Excellent shows. Has quite a bit of language in both and some nudity (boobs ~ so far) in the path.
 
jimbuick

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Yeah, that's just how I work my training.


I don't know much about the RTS training besides what I've seen people do and it seems pretty comp specific (and high frequency) so I don't know if that works for your training philosophies.


But, for me, I would rather build my deadlift with relatively safe exercises (squats, GMs, RDL) and just minimize the amount of time I spend in more compromising positions.
 
tyga tyga

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Thanks for input Jim. Btw, congrats on your comp and PRs. Saw it in your thread

So, Saturday's I will remove pulling completely.
 
tyga tyga

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Well, carb nite is going well so far. My workout went to crap though. I got a sample of krushed candy conquer unleashed with my order from nutraplanet, so I decided to give it a try today. On my work up sets to my top set on squats, I got extremely nauseous, cold squats and unmotivated. Tried to work through it, didn't happen though, so this is all I did today.

Squats [email protected]
[email protected]
[email protected]

Bench [email protected]
[email protected]

And left.

Still feel like poo. Going to try and eat something to see if it eases the nausea.

Needless to say, I won't be trying conquer unleashed again lol
 
RegisterJr

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I had an identical reaction to Conquer. I ended up just doing cardio and leaving.
 
Driven2lift

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In!
Sorry to hear about the nausea man.

I once stacked gravol with a pre because it did the same to me...
 
tyga tyga

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I had an identical reaction to Conquer. I ended up just doing cardio and leaving.
It sucked. I've been using ATP kenetics which is excellent. I've got a few scoops left of that then it's creamax xt+ 20g caffeine or two caps APPNUT black cats
In!
Sorry to hear about the nausea man.

I once stacked gravol with a pre because it did the same to me...
Man, it ruins the rest of your day. When are you going to get a training log up bro?! You do, in fact hoist, no?
 
Driven2lift

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Haha yes I do, its just all over the place for timing and on very limited equipment.

It would be the most bro log you've ever seen haha.
 
TheMovement

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Subd!
 
tyga tyga

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Nothing too exciting today. Energy is definitely down.

Deadlifts (reps x sets)
245x3x7
Decided to just YOLO deadlifts until I figure something out with my back. Will probably just undulate weekly my deadlifts.. The bar weight will increase slowly, injury prevention is high priority

3-board bench [email protected]
[email protected]
260x3x2

Db split squat
30x8x3

Had an awesome meal just now though, post workout.
1 avocado split in half, de-seed
1 can tuna in oil mixed with 15g mayo, salt and pepper, mix.

Add the tuna mixture into de pitted avocado, sprinkle provel cheese on top and either microwave for 45 seconds or bake for a minute to melt the cheese.

ON. POINT.
 
RegisterJr

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That sounds great. Never been a huge (tuna) in oil fan tho. Gotta get some avocado in my life.
 
tyga tyga

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RepsxSets for life
Repped when I get to my laptop

Don't get that argument fired up lol it's almost as bad as the reebok vs chucks debacle Lawlz
 
BigRed1974

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Jumping in here! Hope the back can heal up for you.
 
tyga tyga

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And the diet has fully slapped me in the face. Today, I couldn't get out of bed.. Literally. Extremely groggy and felt spent.

Stim abuse was pretty good today

Tempo squats [email protected] 3ct
265x4
250x4

TNG bench [email protected] repeats
205x5x3

ISO military press (dead stop, like pin press) plate loaded per side
55x8x3

Carb nite couldn't come quick enough

Tomorrow should be fun
 
RegisterJr

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Tomorrow your carb nite?
 
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tyga tyga

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Today was mediocre

Romanian deads
115x8x2
135x8
155x8

Incline bench [email protected] no back downs
185x6 @9

Low ISO row w/green band
50x8x3 (lbs per side)
75x6

Tempo Single leg curl
10x10x2
20x10x2

BFR bicep by curl
-SS w/ tri rope ext
80 total reps

I had 50g 88% dark chocolate about an hr pre workout and I felt like that made a HUGE difference. There is 11g net carbs in the 50g after subtracting fiber. Maybe that had to do with it.

Anyway, probably the strongest I've felt since starting carb nite.

Knocking out the honey-do list today as well as errands with the wifey. It's beautiful here in Missouri today. Mid 70's with no clouds! We're going to take the kiddo on a walk too. Good day all in all
 
Driven2lift

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Beautiful pre w/o meal ;)

Glad I'm not the only super dark chocolate fan.

You got some -(-)epi, too
Lol


Gorgeous day here too, lots of garage sales
 
RegisterJr

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1/3 carbs in a piece of chocolate? Dam...

I guess it's worth it sometimes though. May need to do that for pulls...
 
tyga tyga

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Beautiful pre w/o meal ;)

Glad I'm not the only super dark chocolate fan.

You got some -(-)epi, too
Lol


Gorgeous day here too, lots of garage sales
I've been eating 90% but ran out.

Yeah, there was a ton of garage sales here as well. Wife went to four or five.
1/3 carbs in a piece of chocolate? Dam...

I guess it's worth it sometimes though. May need to do that for pulls...
Yeah, the chocolate and sunflower seeds/peanut butter is were a majority of my carbs come from.
 
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I've been eating 90% but ran out.

Yeah, there was a ton of garage sales here as well. Wife went to four or five.

Yeah, the chocolate and sunflower seeds/peanut butter is were a majority of my carbs come from.
You count broccoli or kale carbs, etc?
 
tyga tyga

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You count broccoli or kale carbs, etc?
Yeah. I have. I only eat about 200-300g of asparagus a day, which equates to roughly ~3g actual cho
 
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Yeah. I have. I only eat about 200-300g of asparagus a day, which equates to roughly ~3g actual cho
You think it's necessary to count?

I've heard some don't even bother counting those veggies.
 
jimbuick

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You think it's necessary to count?

I've heard some don't even bother counting those veggies.
Probably depends on how close you get to your maximum allowance everyday.


If you aren't real close then it probably doesn't matter, but if you're getting 48grams out of 50 max you'll probably want to keep track of any miscellaneous carbs from veggies.
 
tyga tyga

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You think it's necessary to count?

I've heard some don't even bother counting those veggies.
I've seen both ways as well. If you're not getting your carbs from any other outside sources besides veggies, then no I wouldn't.
Probably depends on how close you get to your maximum allowance everyday.


If you aren't real close then it probably doesn't matter, but if you're getting 48grams out of 50 max you'll probably want to keep track of any miscellaneous carbs from veggies.
This.
 
Driven2lift

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I track it all, just because I like being as accurate as possible.

Likely makes next to no difference though
 
tyga tyga

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Fudge it. My carb nite is tomorrow. I'm down 10lbs and flat as a board.

Also, I'm not doing an 8hr window to eat. I'm using 6hrs.

4pm-10pm

?
 
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What's the reason you're going down to 6 hours? I'm still undecided. Mine is going to fall on a work day where my time to eat is limited.

Also, are you fasting into the carb nite?
 
tyga tyga

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What's the reason you're going down to 6 hours? I'm still undecided. Mine is going to fall on a work day where my time to eat is limited.

Also, are you fasting into the carb nite?
Yeah, if I would have waited for my actual 10th day, it would be tomorrow. I usually don't get home until 630pm (after the gym) and would leave me with 3hrs before I settle down and go to sleep
No fasting. Eating my regular fatty meals.

I'm using six hours to eat because that's how long I'll be awake lol I get up mad early~ to me anyway~ (you get up earlier lol)

Plus, IMO on my cheat night/days I stay satiated for hours after my first big meal.
 
Driven2lift

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^Cheat days I get zero satiety lol.

Carbs = more hunger, no matter the amount.

If I didn't take care of myself I'd definitely have diabetes


A 6 hour window sounds perfect
 
tyga tyga

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Although cheats are usually loaded with CHO I get a hell of a lot fat.

Donuts --> always Bavarian filled
Sushi---> all the sauces, cream cheese and avocado
Burgers, fries

Ect, ect..

Not to mention the pint of ice cream I eat lol

I stay full for hoooouurrrs. You, mkretz and GNO can eat. You all are walking garbage disposals
 
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Do you have a carb goal or a carb maximum?
 
tyga tyga

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12oz Mountain Dew
30 pieces sushi down
1 slice pepperoni pizza
8 cookies

Next,
Pint of bnj cheesecake core icecream
Massive chocolate chip cookie
20oz lemonade w/ real sugar

Will update my last meal if I get another one in lol
 

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