Author Topic: gukl's Olympic Lifting Journey  (Read 93989 times)

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LBSS

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Re: gukl does 5/3/1
« Reply #30 on: October 07, 2013, 11:26:55 pm »
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low fat baked chips plus pain au chocolat lololololol
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

gukl

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Re: gukl does 5/3/1
« Reply #31 on: October 08, 2013, 04:29:24 am »
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The chips are literally like 5g fat to 50carbs...they're pretty much just baked potatoes..don't see why they're so bad, lack of micronutrients maybe, but they're a lot more convenient and tasty than baked potatoes!

The pan au chocolat yeah that was a treat lol, needed to make the cals up somehow though and couldn't think of a more delicious way <3

Besides, I'm getting stronger and getting leaner and more athletic...while eating tastie foods..macros are still around 180-200p, 100-300c(depending on training/basketball) and 50-75fat...fairly happy!

Weight was at 183lbs this morning so down from last time, which is visible in the mirror too, probably sitting around 10% bf

gukl

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Re: gukl does 5/3/1
« Reply #32 on: October 08, 2013, 04:30:11 am »
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And the chips are gluten free <3

gukl

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Re: gukl does 5/3/1
« Reply #33 on: October 08, 2013, 08:48:12 am »
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Gonna switch bi's to chest day and tri's to shoulder day, as bis before back day sucks for back day.

Anybody have any home cures for otitis externa? :( Get this ALLLLLLLL the time, just from showering i think, but I'm not registered with a GP in my current city so can't get a prescription for antibiotic ear drops without either going home which i can't at the moment OR waiting like 6 hours at the drop in

LBSS

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Re: gukl does 5/3/1
« Reply #34 on: October 08, 2013, 10:02:16 am »
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lol, i'm laughing because you went out of your way to have healthy gluten-free low-fat chips and then had two chocolate croissants. it's like people drinking a diet coke and then ordering a milkshake.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

ChrisM

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Re: gukl does 5/3/1
« Reply #35 on: October 08, 2013, 10:49:30 am »
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Diet anything usually means 'chemical shitstorm' lol
Insert motivational quote here...

gukl

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Re: gukl does 5/3/1
« Reply #36 on: October 08, 2013, 02:10:05 pm »
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lol, i'm laughing because you went out of your way to have healthy gluten-free low-fat chips and then had two chocolate croissants. it's like people drinking a diet coke and then ordering a milkshake.

Oh right hahaha, we'll I didn't intend to buy them, but they were on the way out of the shop like 90% off and I just couldn't say no :(

Ah well, today's been cleaner!

gukl

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Re: gukl does 5/3/1
« Reply #37 on: October 08, 2013, 05:52:31 pm »
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Walked 8 miles today, fasted, back and too uni...

Then bball game (not fasted!!!)

Only scored 2 points, but we were playing the chinese society, and the UK NBA game was in my city tonight...so we had like 4 guards and 2 6'4 plus guys...against a SMALL chinese team...so basically we just dominated via them and the other guys didnt really do too much. Fun though.

Knee flared up like a bitch. Spoke to my captain, who happens to be a qualified doctor, said to carry on with the ibuprofen ice etc  (As much rest as i can handle...will skip plyos if still in pain HOWEVER i normally only get pain with bball when my ankles are all jammed up in braces (previous dislocation = me not able to play without braces, probably more psychological than anything but i just can't do it). Anway, captain said hell examine me on sat and prescribe me some naproxen if needed

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Re: gukl does 5/3/1
« Reply #38 on: October 08, 2013, 05:58:59 pm »
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you don't need a prescription for naproxen. it's just a different NSAID from ibuprofen.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

gukl

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Re: gukl does 5/3/1
« Reply #39 on: October 08, 2013, 06:06:12 pm »
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you don't need a prescription for naproxen. it's just a different NSAID from ibuprofen.

Not in this country :(

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Re: gukl does 5/3/1
« Reply #40 on: October 08, 2013, 06:47:18 pm »
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oooowhaaaaaaaaat?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

gukl

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Re: gukl does 5/3/1
« Reply #41 on: October 08, 2013, 06:54:10 pm »
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Yeah man, UK ibuprofen is the strongest NSAID you can get OTC ! Ibuprofen and trying to incorporate intermittent fasting sucks too, not nice GI wise

gukl

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Re: gukl does 5/3/1
« Reply #42 on: October 09, 2013, 01:25:47 pm »
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Bench day, 3 miles fasted walking before.

Bench press
65kg x 5
75kg x 3
82.5kg x 5 (1+)

Incline DB bench
24kg x 10
26kg x 10
28kg x 10
30kg x 15

Dips
20kg 8, 8, 10
Bw 22, 2 more after 10 secs

Seated cable fly 15kg per hand 4 x 12

Tri pushdown/cable bi curl superset
20kg 5 x 20 EA OMG THE PUMP.

Then foamed rolled the shit out of my it band/quads. Then some TKEs and some Peterson step ups then stretching hip flexor, quads, hams, adductors and calfs - result = knee painless

gukl

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Re: gukl does 5/3/1
« Reply #43 on: October 11, 2013, 09:55:16 am »
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Yesterday, squat day

Warmed up, TKE's for the knees

Depth drops 2 x 10
Depth Jumps 1 x 8
SL depth jumps 1 x 8


Squats 80kg 3 x 5 ATG again. no pain
Lunge 28kg per hand 3 x 8
Leg Press 205kg 3 x 15
Leg Curl 40kg 3 x 12
Leg Ext 45kg 3 x 12
Calf raise 70kg 3 x 12

Ate so much shit, and went out last night, so gonna go walk like 2 hours, hit the gym, do some cardio, maybe some pull ups

gukl

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Re: gukl does 5/3/1
« Reply #44 on: October 13, 2013, 08:42:08 am »
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Bench (97.5kg 1rm)   

Week 1   Week 2   Week 3   Week 4 (deload)
Set 1   57kg x 5   61kg x 3   65kg x 5   35kg x 5
Set 2   65kg x 5   70kg x 3   74kg x 3   43kg x 5
Set 3   74kg x 5+   78kg x 3+   83kg x 1+   52kg x 5

Deadlift

   Week 1   Week 2   Week 3   Week 4 (deload)
Set 1   125kg x 5   135kg x 3   145kg x 5   77kg x 5
Set 2   145kg x 5   154kg x 3   164kg x 3   96kg x 5
Set 3   164kg x 5+   174kg x 3+   183kg x 1+   116kg x 5

OHP


Week 1   Week 2   Week 3   Week 4 (deload)
Set 1   35kg x 5   38kg x 3   40kg x 5   21kg x 5
Set 2   40kg x 5   43kg x 3   46kg x 3   27kg x 5
Set 3   46kg x 5+   49kg x 3+   51kg x 1+   32kg x 5

looking at this...it seems most of the weights, especially upper body are up only 1kg....e.g. 45 to 46kg....and the smallest plates i have are 1.25kg SO...

Do i just put them up ot 47.5 or what? E.G. the next 3 OHP weeks are 47.5kg, 50kg and 52.5kg? hmm

Basketball training today, been drinking the last 3 nights so feeling pretty rough.