mjh's training log

[mjh]

yesterday's food stats:

Calories: 4150
Protein: 308g (31%)
Fat: 235g (51%)
Carbs: 195g (19%)

High fat day due to BBQ spare ribs for dinner. Actually yesterday illustrated the limited accuracy of fitday. I had 700g of ribs, with the bone. Now how on earth am I supposed to accurately account for how much was bone/meat/fat? Precisely how much of the carb heavy sauce did I consume? Impossible to tell, but also not really worth stressing about. All I need to know is that I had a massive meal of meat and fat, and it tasted fawkin awesome.

[KIB]

Weigh the bones after you finished the meal?

Seriously, though, I find this kind of micro-tracking boring as hell.
But then, I'm not gaining as much as I "should", so I'm not the one to take advice from

[Rugger]

Indeed. If I hold a heavy dead I've got about 10 seconds before the music starts to warble, with a sort of buzz coming in and drowning it out. It's interesting for sure, but I ain't going to be experimenting with it. As I said to my workout partner in the manner of Lieutenant Colonel Kilgore... "I love the sound of aneurysm in the morning".

Try some 20 rep squats, you might hear Jesus.

I see you've been keeping your caloric intake and macro ratio pretty consist, how long have you been keeping this up, and how much of an effect have you noticed in your lifting and body composition?

[Leot]

How on earth do you manage to cram so much protein into your diet?

[mjh]

rugger: I've only been consistently meeting those macros for two week, unfortunately, so as yet I can't say for sure what's happening body comp wise. The last few months have seen me get pretty mental with uni and I slacked right off my diet. I'm getting some good habits in place, and plan to maintain those macros at least until Christmas.

I don't weigh myself or measure bf. But by the mirror and 'how am I fitting my clothes' methods, I'm growing. Growth would have been slow and steady over the last few months, hopefully I'll be in for some good gains over the next few.

leot: Milk and whey accounts for about 50g. I have a protein bar each day, which is another 35g. But the main source is two servings of meat each day, of at least 200g each. On top of that is a bunch of eggs and dairy.

The amazing thing is that I'm not struggling to eat this much in respect to appetite. My problem has always been staying organised a day ahead to buy/cook food ahead of time. In fact, at times I feel like I could easily eat much more.

[RobCosimo]

How much do you weigh now? still 92kg like it says on your sig? you must be getting bigger than that with all your adherence to good eating

[mjh]

Dunno Rob. I'll have a weigh-in next time I'm in the gym. I did adjust my weight down to 90kg a while ago, which was a result of my poor eating at the end of the semester.

[mjh]

forgot to update my log from Friday.

Friday 13 November 2009

Squat
20kg, 2x5; 60kg, 1x5; 80kg, 1x3
97.5kg, 5x5 PR

Got through the new 5x5 weight well enough in the lifting, but not so well in the 'not having shoulder pain' stakes. Frustrating, because I had done well to combat that earlier in the year. A reminder not to slack off on pre/re-hab work, even when you think the issue has been taken care of. I'm going to try for 100kg 5x5 today, after a good warm up and shoulder mobility routine. If I get the pain today I think I'll have to back off and work on bar placement/grip again.

Push Ups
feet: 8/6/6/6

suffered from sore shoulder

IR
8/7/6

and I called it quits here, with an achy left shoulder/arm. Went and did some stretches and went home.

eatin':
On Friday I had a cheat day, both in the sense that I had some junk food, but also that I didn't pay much attention to counting calories. I just tried not to let myself get hungry. I probably came in under 4000 cals, but still would have got a good amount.

Yesterday...
calories: 4550
protein: 330g (30%)
fat: 220g (43%)
carbs: 317 (27%)

I think I'm pretty comfortable with carbs so long as I keep them under 30%. Of course that will change when I want to lose some bodyfat, but until then I think my macros are OK.

Now, I'm off to the gym to see what I can do with 100kg on my back. I'm flying solo today because my training partner and dear friend Jason is in the hospital with his girlfriend, who seems to be going into labour. All the best, Jason, Katie, and wee one.

[mjh]

Happy face Sad face

Sunday November 15 2009

Squats
20kg, 2x5; 60kg, 1x5; 80kg, 1x3; 90kg, 1x2
100kg, 5x5 PR

I got the 100kg 5x5 with some to spare. Felt easier than sets with 90kg have in the past. But... shoulder/arm pain was pretty bad. I think I was able to adjust things to avoid the problem in the last four worksets, but by then it was well aggravated. So, I'm going to take a couple days off, stretch and massage the crap out of my arm/shoulder, and come back to a workout with light weight, about 60kg. See if I can't work with that without aggravating the arm.

OHP
20kg, 2x5; 30kg, 1x5
40kg, 1x4

abandoned the workout here, my arm was just too sore/weak. Icing it as I type. Frustrating as all hell because I have plenty more progress to make on the squats, the way I'm feeling.

Also, weighed myself at the gym today... 95.8kg. Now, this needs a little qualifying. I have no accurate idea what my previous weight was, and today I used a scale I have never used before. So I'm not going to claim I have gained 4-5kg in a couple of weeks. But, anyway you dice it, I have gained a good amount of weight, and judging by the mirror and the way clothes are fitting (or not), it's the good kind of weight gain. Onward and upward.

[guru]

Congrats on joining the 100 kg club. I bet it would have felt better to do them pain free.

A reminder not to slack off on pre/re-hab work, even when you think the issue has been taken care of.

There is the essential difference between symptoms & the root of the problem. Many a times symptoms disappear faster than the basic issue which is probably waiting to surface again at the first opportunity.

Good luck with the massaging, but I honestly think 60 kg would be too much of a deload - of course you know best.

[mjh]

Thanks Guru.

I honestly think 60 kg would be too much of a deload - of course you know best.

I agree! I didn't actually mean that I would deload to 60kg. I mean for my next workout, I'll squat with 60kg and see if I can avoid aggravating the arm, by paying very close attention to how I set up under the bar. If that goes well, then I'll try with 80/90kg, and then back up to 100kg. That's the plan anyway.

First thing on the agenda is resting it though. I'll hit the gym on Wednesday and see how it goes.

[Leot]

Awesome squats mjh, good lucky with the shoulder.

[rere]

Congratulations on reaching the 100kg club Mjh. Onwards and upwards. With your knowledge and wisdom the shoulder issue will be sorted in no time.


Peace.

[holvoetn]

Too bad about the shoulder, who knows where you had to stop with those squats

Take care and listen to your body, especially when it is screaming.
Mine is shouting at night and in the morning too, no way to miss that call ...

[jfh26]

Squats
20kg, 2x5; 60kg, 1x5; 80kg, 1x3; 90kg, 1x2
100kg, 5x5 PR

Nice squatting mjh. Hope to join you in the 100kilo club this afternoon. You got a jump on me with the time difference