Author Topic: Scrawny to Brawny Journal  (Read 58683 times)

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quad1c

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Re: Scrawny to Brawny Journal
« Reply #45 on: August 01, 2010, 02:39:21 pm »
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The program, starting strength with GOMAD is usually a great way to get brawny.

zgin

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Re: Scrawny to Brawny Journal
« Reply #46 on: August 01, 2010, 06:20:32 pm »
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whats ur vert z?
37.5

Zetz

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Re: Scrawny to Brawny Journal
« Reply #47 on: August 01, 2010, 11:55:53 pm »
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I'll test standing and running vert tomorrow. Can't believe I didn't bother checking sooner.

I've never actually fully considered GOMAD, but after reading some stuff about it from different sources, I think it's worth a try, my friend still uses it. (though I think it really only worked the first month or so)

Zetz

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Re: Scrawny to Brawny Journal
« Reply #48 on: August 01, 2010, 11:59:18 pm »
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Oh, and like I've said plenty of times. Suggestions are always welcome, here and on my youtube videos.

adarqui

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Re: Scrawny to Brawny Journal
« Reply #49 on: August 02, 2010, 05:06:44 am »
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I'll test standing and running vert tomorrow. Can't believe I didn't bother checking sooner.

I've never actually fully considered GOMAD, but after reading some stuff about it from different sources, I think it's worth a try, my friend still uses it. (though I think it really only worked the first month or so)

i get very close to GOMAD'n each day, and I don't even try.. whole milk is like water to me :) When your workouts are very intense, gomad is a piece of cake. It does put some fat on me though, I can't stay lean on it no matter how long/hard the workouts hehe..

peace

Zetz

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Re: Scrawny to Brawny Journal
« Reply #50 on: August 02, 2010, 07:54:42 am »
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Hmmm.. well, is there any significant reason to use whole over low fat? I mean, I already have plenty of good and bad fats in my diet. Aside from about 15%-30% less calories coming from fat (depending on the actual type of milk) I don't see why I should use whole milk.

Joe

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Re: Scrawny to Brawny Journal
« Reply #51 on: August 02, 2010, 09:53:33 am »
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Hmmm.. well, is there any significant reason to use whole over low fat? I mean, I already have plenty of good and bad fats in my diet. Aside from about 15%-30% less calories coming from fat (depending on the actual type of milk) I don't see why I should use whole milk.

The reason most use whole milk is that GOMAD is a bulking thing, so you want to get in as many calories as possible.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

adarqui

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Re: Scrawny to Brawny Journal
« Reply #52 on: August 02, 2010, 03:33:46 pm »
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Hmmm.. well, is there any significant reason to use whole over low fat? I mean, I already have plenty of good and bad fats in my diet. Aside from about 15%-30% less calories coming from fat (depending on the actual type of milk) I don't see why I should use whole milk.

if you're getting enough calories then just use skim etc, but i use whole because i need more kcal for the most part and hate the taste of skim :D

peace

Zetz

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Re: Scrawny to Brawny Journal
« Reply #53 on: August 02, 2010, 08:39:45 pm »
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Well, yeah, I realized it's for bulking, but If I'm already eating plenty then the extra kcal in milk from fat really does me no good. I mean, protein and nutrients are nearly identical in both. The only difference is fat content. I think I'll go skim or 1% and add some chocolate milk powder like LBSS. lol

Zetz

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Re: Scrawny to Brawny Journal
« Reply #54 on: August 02, 2010, 08:59:38 pm »
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Phase II Day 15 (Monday):

Close Grip Incline Bench Press: 5x5 @ 125 lbs. (tried to focus more on form, but last two reps were forced reps, didn't really get a chance to eat very much yesterday, I felt really weak on this lift today)

Front Squat: 5x5 @ 155 lbs. (still awkward, but at least I only do front squats one more time before switching)

Bulgarian Split Squats: 2x8 @ bw + 2x40 lb. dumbbells

One Armed Row: 2x8 w/ 40lb. dumbbell

Tested vert today:
Standing: 28 in.
Running, two feet: 31 in.
Running, one foot: 27 in.

I measured against a marked wall, so I really don't think that's accurate. When I get a chance in the rec center I'll to use one of these bad boys.
http://scottbarlowtraining.files.wordpress.com/2008/12/jump-guy.jpg
 

Zetz

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Re: Scrawny to Brawny Journal
« Reply #55 on: August 04, 2010, 07:24:46 pm »
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Phase II Day 15 (Tuesday):

Skipped cardio or HIIT in favor of frisbee. :)

Phase II Day 16 (Wednesday):

Warm up/exercises same as adarqui has listed on page 2 of the journal.

-Clean and Press: 5x5 @ 105 (Felt really good on my form on this one. Last week's was crap, went up weight too soon.)
-Weighted Chin-ups: 5x5 @ bw + 25 lbs. (Last rep was really hard, I think every final rep on every lift I do should feel just like this one did every week.)
-Cable Pull-Throughs: 2x8 @ 80 lbs.
-Weighted Sit-ups: 2x8 @ +45 lbs.

I started tracking my calories with FitDay. I realized I'm not eating quite as much as I thought, last two days averaged 4,100 kcal. I think things should be a little easier now that I have my program and once I start paying for my own milk. (I was told by my mom that she'd only buy two gallons per week.... 5 less than I need. :P)

Zetz

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Re: Scrawny to Brawny Journal
« Reply #56 on: August 07, 2010, 12:37:53 pm »
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Phase II Day 17 (Thursday):

A LOT of walking done for work. I had the pleasure putting no hunting and U.S. boundary signs along the Golden Spike fences. (/sarcasm)

Phase II Day 18 (Friday):

Did my workout in the afternoon today. Thursday I didn't get to eat as much as I would have like so my energy was completely gone in the morning. It's a good thing I decided to wait, the workout was awesome.

Trap-Bar Dead-Lift: 5x5 @ 215 lbs.
Dips: 5x5 @ bw + 55 lbs.
Cable Rows: 2x8 @ 170 lbs.
Revers Hypers: 2x8 @  20 lb dumbbell.

I'm feeling really good going into my last week of the phase. My weight seems to stay really consistent if I measure at the same time of day. It doesn't drop or raise from day to day, but as of day 1 I have gained about 2.5 lbs. (that's also with some fat dropped from the first week, my weight didn't change for about a week and a half.)

I expect gains to be much more noticeable once my seasonal job ends after this week and I have more time to make proper meals and eat when I really need to.

adarqui

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Re: Scrawny to Brawny Journal
« Reply #57 on: August 07, 2010, 05:06:21 pm »
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Phase II Day 17 (Thursday):

A LOT of walking done for work. I had the pleasure putting no hunting and U.S. boundary signs along the Golden Spike fences. (/sarcasm)

Phase II Day 18 (Friday):

Did my workout in the afternoon today. Thursday I didn't get to eat as much as I would have like so my energy was completely gone in the morning. It's a good thing I decided to wait, the workout was awesome.

Trap-Bar Dead-Lift: 5x5 @ 215 lbs.
Dips: 5x5 @ bw + 55 lbs.
Cable Rows: 2x8 @ 170 lbs.
Revers Hypers: 2x8 @  20 lb dumbbell.

I'm feeling really good going into my last week of the phase. My weight seems to stay really consistent if I measure at the same time of day. It doesn't drop or raise from day to day, but as of day 1 I have gained about 2.5 lbs. (that's also with some fat dropped from the first week, my weight didn't change for about a week and a half.)

I expect gains to be much more noticeable once my seasonal job ends after this week and I have more time to make proper meals and eat when I really need to.

definitely good progress so far man

Zetz

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Re: Scrawny to Brawny Journal
« Reply #58 on: August 07, 2010, 08:49:29 pm »
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Thanks, I feel like I've progressed quite a bit, especially for only 3 weeks in. Definitely more progress than I saw before my injury. And, like I said, I'll probably start moving faster once I can get the proper nutrition that I want when I need it once my job ends and I start school again.

Tam

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Re: Scrawny to Brawny Journal
« Reply #59 on: August 08, 2010, 08:49:04 am »
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Yeah, nice progress man. Keep it up!