Author Topic: Scrawny to Brawny Journal  (Read 48432 times)

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adarqui

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Re: Scrawny to Brawny Journal
« Reply #15 on: July 22, 2010, 08:39:32 pm »
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Which reminds me...

Phase II Day 4 (Day 4):

Despite eating much more than I'm used to, I wake up even more hungry in the morning. It's a little strange for me to eat so much and be more hungry in the morning than when I eat less.

Today is a rest/cardio day. I've decided to switch HIIT sessions to only once a week, but I'll be playing ultimate frisbee and doing some short sprint and start work on the second rest day.

well, the more you eat, the hungrier you get when going without food.. so..

for your HIIT, ya it's best to drop those distances down a bit.. you can always progress into larger distances, but to do so right off the bat could easily lead to burn out etc..

LBSS is a huge ultimate frisbee fan.

Zetz

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Re: Scrawny to Brawny Journal
« Reply #16 on: July 22, 2010, 09:23:12 pm »
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I love ultimate. Yeah, I expected to get hungrier when going without food in the morning but not quite like this, this morning my hunger woke me up before my alarm did. haha. As for HIIT, I think I'll start doing the higher distances into 600m in a few months when I finish the last phase of the program, It ends up being a couple months before indoor track season starts, so I'll be set.

Oh, I was also hoping that once I'm done with this you could give me a training program for sprints in the months leading up to indoor track. That's much later of course, when I start that I'll be sure to start another journal.

adarqui

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Re: Scrawny to Brawny Journal
« Reply #17 on: July 22, 2010, 09:28:22 pm »
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I love ultimate. Yeah, I expected to get hungrier when going without food in the morning but not quite like this, this morning my hunger woke me up before my alarm did. haha. As for HIIT, I think I'll start doing the higher distances into 600m in a few months when I finish the last phase of the program, It ends up being a couple months before indoor track season starts, so I'll be set.

it's kind of like phelps eating 7000 kcal+, all that work he does & the kcal intake just make his stomach huge + insane metabolism.. can't go by long without food on diets + workouts like that.. the hungriest i've ever been is recently from the 400 walking lunges each leg every 4th-5th day, and a year back when i did high rep breathing squats (heavy 20 reppers) 2x/week.

Quote
Oh, I was also hoping that once I'm done with this you could give me a training program for sprints in the months leading up to indoor track. That's much later of course, when I start that I'll be sure to start another journal.

no problem, i'll definitely help you with that.. but I would imagine your track coach would have some influence on that? I would think he'd have you on some kind of program leading up to the season?

peace

Zetz

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Re: Scrawny to Brawny Journal
« Reply #18 on: July 22, 2010, 09:41:33 pm »
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I was doing heavy 20 rep 2x/week on squats until I tore my deltoid. I was also on a heavy bench program. I wasn't eating enough during that so I wasn't gaining quite as much mass as I should have but my strength levels shot up like a rocket. I lost most of it after the injury though. (along with a couple inches around my left arm that is only now mostly caught up)

My track coach does have some workouts to lead up to the season, but they're really just a few HIIT sessions in a pyramid up to 600m runs and 30 minute jogs on the off days, it's really just for conditioning and some endurance so the first days of the season don't slaughter everyone. I'd like something that would help a little more with speed and block work. I also long jump, so I need a bit of help with that and if you know anything about hurdles I'd like to do a lot of work focusing on the 60m and 55m hurdles for indoor.

LBSS

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Re: Scrawny to Brawny Journal
« Reply #19 on: July 23, 2010, 09:07:46 am »
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heavy 20 rep ... squats

Cannot...compute...
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

adarqui

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Re: Scrawny to Brawny Journal
« Reply #20 on: July 23, 2010, 11:03:55 am »
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heavy 20 rep ... squats

Cannot...compute...

? you do 20 with your 10RM.. it's pretty brutal.. hehe

here's my 225 x 20 done with basically my 10RM.. shit was brutal:
- http://www.youtube.com/watch?v=pmHHEdj8TlE

LBSS

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Re: Scrawny to Brawny Journal
« Reply #21 on: July 23, 2010, 11:20:29 am »
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But if you can do 20 reps with it, it's not your 10RM, by definition.  ??? ??? ???
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

adarqui

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Re: Scrawny to Brawny Journal
« Reply #22 on: July 23, 2010, 11:54:26 am »
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But if you can do 20 reps with it, it's not your 10RM, by definition.  ??? ??? ???

leg mass recovers fast when you breathe between reps.. for example, if i was mentally strong i could have just kept going, even hitting 100 or so..

a 10RM is something you can hit without really breathing much between reps.. if you have to sit there and take a few breathes between each rep, you are recovering energy & filtering lactic acid to help you hit another rep, so it's not really apart of your percentage of 1RM.. for example, you can try to breathe in between bench reps, it'll maybe get you only 1 or 2 reps total, but the musculature is working too hard while holding the bar at the top, plus that musculature is much smaller in mass than the quads, glutes, and hamstrings..

when you're standing up with the bar, the glutes/hams can recover pretty well as they are not under significant stress, only the quads/erector spinae really is..

so if your max is 335, take your 10RM of that, then perform 20 with it.. that's how 20 rep breathing squats work... definitely not more than 10RM.

peace

Zetz

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Re: Scrawny to Brawny Journal
« Reply #23 on: July 23, 2010, 08:31:40 pm »
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Basically you get to ten and feel like you should stop, but you keep going anyway. It really is a mental thing.

Zetz

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Re: Scrawny to Brawny Journal
« Reply #24 on: July 24, 2010, 01:38:14 am »
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Phase II Day 5 (Day 5)

Last day of the week and all has gone well. I did really heavy dips and trap bar deadlifts, along with cable rows and reverse hypers. I should mention that this first week and the next three are all 5x5 workouts with 2 heavy lifts 3 days/week and 2x8 on supplementary workouts 3 days/week. I don't feel too sore from the dips on my tris or anywhere else from the deadlifts, hypers and rows. That might change tomorrow morning. This first week I made it through all 5 sets of 5 on every workout, every day. Which means I'll be upping the weight next week and hopefully I'll still keep up with the program so I can raise the weight again the week after.

Tomorrow or Monday I'll take measurements and list goals for improvement by the end of the program and I'll also give a specific list of the workouts and weight I do each day just to track my progress better.

I'll also start a stricter diet and carry a watch with a timer so I can eat at regular intervals throughout the day.

adarqui

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Re: Scrawny to Brawny Journal
« Reply #25 on: July 24, 2010, 04:59:31 am »
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Phase II Day 5 (Day 5)

Last day of the week and all has gone well. I did really heavy dips and trap bar deadlifts, along with cable rows and reverse hypers. I should mention that this first week and the next three are all 5x5 workouts with 2 heavy lifts 3 days/week and 2x8 on supplementary workouts 3 days/week. I don't feel too sore from the dips on my tris or anywhere else from the deadlifts, hypers and rows. That might change tomorrow morning. This first week I made it through all 5 sets of 5 on every workout, every day. Which means I'll be upping the weight next week and hopefully I'll still keep up with the program so I can raise the weight again the week after.

Tomorrow or Monday I'll take measurements and list goals for improvement by the end of the program and I'll also give a specific list of the workouts and weight I do each day just to track my progress better.

I'll also start a stricter diet and carry a watch with a timer so I can eat at regular intervals throughout the day.

loving your journal man, just wondering though, why don't you list out the workouts/weights? I mean you seem very thorough/precise, I would imagine listing that would be good when looking back at your journal for analysis to help progression etc.

btw, my only advice on your training right now is, why not include some low level reactive work prior to your lifting sessions? it would be good for a few reasons:
- help wake your CNS up even further
- improve qualities related to explosive strength/reactive strength/eccentric RFD.
- strengthen those base movements required before progressing into more advanced movements (plyos/drops/bounds/etc)

i'm not at all done with the exercise index, but this would be an example of just starting out on this stuff:

Monday:
- Warmup
- 10 yard sprints x 5 (max effort)
- MR Tuck Jumps : 3 x 10
- normal workout
- stretch


Wednesday:
- Warmup
- 10 yard sprints x 5 (max effort)
- Pogo Hops : 3 x 5 @ 80% effort (not max effort yet)
- Quick Lunge with Pause : 4 x 5 each leg, working on position
- normal workout
- stretch


Friday:
- Warmup
- 10 yard sprints x 5 (max effort)
- MR Tuck Jumps : 2 x 10
- Pogo Hops : 3 x 5 @ 80% effort (not max effort yet)
- normal workout
- stretch


What's your thoughts on that? By doing that simple stuff NOW instead of later, you can progress right into more advanced explosive/reactive exercises more efficiently.. explosive/reactive properties of muscles/tendons need to be worked and progressed just like weighted movements, it's best if we constantly have some kind of stimulus in there to maintain/progress these qualities.

peace man

Zetz

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Re: Scrawny to Brawny Journal
« Reply #26 on: July 24, 2010, 12:16:12 pm »
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That actually sounds fantastic, I'll start doing those Monday for my next workout. Also, I might as well add the exercises and weights right now.

* Add weight if necessary

Phase II Day 1:

Barbell front squat: 5x5 @ 155 lbs. (Never really practiced front squat so my weight isn't near as good as what I'd do on back squats.)
Close grip incline bench press (about 14in.): 5x5 @ 115 lbs. (deltoid injury screwed me over on this lift for the longest time)
Bulgarian Split Squat: 2x8 @ bodyweight + 25 lb dumbbells
On arm row (elbow out): 2x8 @ 35 lb dumbbell

Phase II Day 3:

Chinup*: 5x5 @ bw + 20 lbs
Hang clean and press: 5x5 @ 100 lbs (When I finished I realized I definitely should have put more weight on this one)
Cable Pull Throughs: 2x8 @ 45 lbs
Weighted sit ups: 2x8 @ +45 lb plate

Phase II Day 5:
Trap Bar Dead-lift: 5x5 @ 195 lbs.
Dips*: 5x5 @ bw + 45 lb plate
Cable Rows: 2x8 @ 150 lbs.
Reverse Hypers: 2x8

Because I was able to finish all sets of 5 on all the workouts, next week every single weight will be going up.  ;D


adarqui

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Re: Scrawny to Brawny Journal
« Reply #27 on: July 24, 2010, 04:05:00 pm »
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That actually sounds fantastic, I'll start doing those Monday for my next workout. Also, I might as well add the exercises and weights right now.

nice!

Quote
* Add weight if necessary

Phase II Day 1:

Barbell front squat: 5x5 @ 155 lbs. (Never really practiced front squat so my weight isn't near as good as what I'd do on back squats.)
Close grip incline bench press (about 14in.): 5x5 @ 115 lbs. (deltoid injury screwed me over on this lift for the longest time)
Bulgarian Split Squat: 2x8 @ bodyweight + 25 lb dumbbells
On arm row (elbow out): 2x8 @ 35 lb dumbbell

Phase II Day 3:

Chinup*: 5x5 @ bw + 20 lbs
Hang clean and press: 5x5 @ 100 lbs (When I finished I realized I definitely should have put more weight on this one)
Cable Pull Throughs: 2x8 @ 45 lbs
Weighted sit ups: 2x8 @ +45 lb plate

Phase II Day 5:
Trap Bar Dead-lift: 5x5 @ 195 lbs.
Dips*: 5x5 @ bw + 45 lb plate
Cable Rows: 2x8 @ 150 lbs.
Reverse Hypers: 2x8

Because I was able to finish all sets of 5 on all the workouts, next week every single weight will be going up.  ;D



there you go!

your upper body strength is really good for coming off that injury.. dips + 45, chins + 20, good work.. the leg strength is definitely lagging behind a bit, but after this block you are doing, you will have made some impressive gains on lower body strength.

peace

cowed77

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Re: Scrawny to Brawny Journal
« Reply #28 on: July 24, 2010, 04:58:51 pm »
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that 10RM thing for 20 is insane, dont think i'll be able to do it.

adarq, my back is bugging abit after all those squats. should i try to bring up the back, via deadlifts or otherwise?
i've never done a deadlift set in my life, i mean i tried, but i could never get used to the form...
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

Zetz

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Re: Scrawny to Brawny Journal
« Reply #29 on: July 24, 2010, 07:05:41 pm »
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Hyperextensions help your back muscles too, but not quite as much as dead lifts. (you should probably do dead lifts even if your back has no problems though...)