So I weigh myself this morning after using the head, and Im down 3 pounds. What the hell is going on, well let me tell you. Its cause my punk self isnt consuming nearly enough calories and that has always been my downfall. Not for lack of trying, but I can only shovel down so much food a day. I guess I am going to have to go back to the GOMAD diet except that it wrecks hell on my digestive system. Im not completely lactose intolerant cause I can eat all kinds of dairy, but milk just tears me up. Of course, if you want something, you need to sacrifice for it. Eat what I can and just try to drink my calories in. I know people are talking about a liquid diet, so I might have to look into that...In the meanwhile, my training is up to par...Im sore every day but suffering builds character and its self inflicted pain which is tolerable obviously...anyways, keep fighting the hard fight.
Ok, so I am feeling it after todays workout that I posted in a previous entry. I posted my progress photos and am sending the link to my Day 1 Workout session. My calves havent burned this good in a while..No pain, No gain...mentally or physically...Stay strong competitors and meet your goals...
here is thelink
Hey folks. Hope all of you are doing good with your Challenge. I started mine Sunday Night but started the new training program yesterday So actually this is day 82. I am counting down backwards as it just works for me. Today I need to upload my pics, and workout wise, it is Back, Biceps, and Abs. Hit it hard, endure the pain, or sit comfortably at home and not do anything with myself. Kill the Latter, Embrace the former...Anyways here is the exercises for today's training....
Widegrip Lat Pulldowns
Incline Hammer Curl
Crucifix Curls (not P.C. obviously)
Hanging Leg Raises
Decline Sit-ups with medicine ball
So I started the 5-3-1 program yesterday by Jim Wendler. Its only the beginning so I dont have too much to add in here right now. I like the way its set up and with it being throwing season I dont want to focus all my time in the gym. Thats for off-season November through February. Anyways, I am doing the Triumvirate program which is the core exercises followed by 2 assistance exercises which for me will be exercises that closely translate to my throwing.
Shoulder Press 3x5
1 - 70#
2 - 80#
3 - 90# x 13 reps
After the 13th It turned more into push presses and I want to keep my form strict for Military Presses.
Barbell Skullcrushers 5x15
Thats it. But the important thing is I felt nice and strong. BTW, that was yesterdays workout.
Today will be Deadlifts. Follow it up later...
Have a great day.
Bigger, stronger, faster
I have been working out alot and my strength has been improving quite a bit. Yet My growth in size is not where I want to be. Its like Im stagnant. I cant seem to break a certain weight. Yet my measurements are showing improvements in some areas and reduction in more important areas, e.g. my legs. I am not looking for the "California Body" that is big upper body on top of stork legs. So I figure I will work double hard on my legs, as that is the area of main importance for anyone looking to gain mass. I dead-lift like a mad man and don't do squats only because I don't have a squat rack. No excuse, It just means I'm going to start incorporating Power Cleans into my routine and front squat the hell out of my legs. If I can power clean 225 into front squats without feeling unsteady, I will have accomplished in my mind a great thing. The other thing that I am really notorious for is the eating. I need to stop skipping on meals and really bear down and eat every 2 hours. That is really my biggest bane. So today is the first of a new month and by the 1st of 2012 Im hoping to at least improve my weight gain by 5 pounds. Skinny sucks...
So I have been doing a different training routine for this month and next month to get my body prepped for running a simple 5k. Simple to those who run daily, but Im not a runner so its a challenge to me. This schedule I get from BUD/S WARNING ORDER.
Running Schedule I:
- Weeks #1, 2: 2 miles/day, 8:30 pace, M/W/F (6 miles/week)
- Week #3: No running. High risk of stress fractures.
- Week #4: 3 miles/day, M/W/F (9 miles/week)
- Weeks #5, 6: 2/3/4/2 miles, M/Tu/Th/F (11 miles/week)
- Weeks #7, 8: 3/4/5/2 miles, M/Tu/Th/F (16 miles/week)
- Week #9: Same as #7, 8 (16 miles/week)
Physical Training Schedule I:
Sets of Repetitions Sets of Repetitions
- 4 X15 Push-ups
- 5 X 20 Push-ups
Week #3 & 4:
- 5 X 25 Push-ups
Weeks #5 & 6:
- 6 X 25 Push-ups
- 4 X 20 Sit-ups
- 3 X 3 Pull-ups
- 2 X 8 Pull-ups
Weeks #7 & 8:
- 6 X 30 Push-ups
- 5 X 20 Push-ups
- 3 X 3 Pull-ups
- 2 X 10 Pull-ups
- 6 X 30 Push-ups
- 5 X 25 Push-ups
- 3 X 4 Pull-ups
- 3 X 10 Pull-ups
I also am doing Crossfit and a Powerbuilding Routine as well...It is not overtraining as I listen to my body, but it is quite a workload but my body is used to.... Its Friday, so have a great weekend...
Ok so, my homemade weightgainer shake turned out pretty good. Total of 1300 calories, 56g fat, 109.5 carbohydrates, 30g being sugar, 60g protein. 36 g being casein protein, and 24g being milk protein. All in all a healthy shake and I can drink it all easily and don't feel terribly full...I should start seeing gains within a couple weeks I'm thinking...I'm excited...
So I pretty much failed to meet my goals for June 1st. That is my 34th bday and I was really hoping on massing up 10 lbs by then. Well I was looking around and I dont know why I didnt think of this, just goes to show my naievete with nutrition, but I went and bought some stuff to make my own weight gainer shakes. Besides sipping on olive oil all day to get my fats in, This is what I am doing. I am using old-fashioned rolled oats, fresh strawberries, natural vanilla ice cream, peanut butter, blend it all together with a mixture of water and milk, then I put 6 raw eggs in it. I am going to do 1 shake a day for a week to get my body used to it then up it to 2 shakes a week from here on out, morning when I wake up and night before I go to sleep. God-willing, by following this, I put on the 10lbs that I am looking for by the time San Diego Highland Games rolls around. Cause Im training my a** off, just can't make any gains cause its damn hard to eat all the time, and liquid meals are easier to go big without feeling like you can't move afterward. I have the training down to an art, I just never truly focused on the nutrition, and you can't have one without the other if you want to look good and be huge at the same time. Shame on me, but every day is a new start. I have the motivation, and the discipline with the Iron, so time to up my game with the diet. Peace.
Damn, I did my measurements today and some stayed the same, some went down and one went up. I'm trying to gain muscle not lose mass. I do admit I was trying to do it without the use of supplements but I couldn't eat what was required. I just got to up it and order me a stack of protein and creatine and bcaa's. It is easier to drink alot than to eat alot if that makes any sense. Hopefully by my games I'll have put some mass on. Im frustrated, but its a rollercoaster. Im just gonna stick to it and get what I need done. BTW, Is anyone else's calf size equal their upper arm size? Mine is...haha..
So here it is 5 weeks out from my final Highland Games as a Novice class competitor. I will be moving up to the under 200# class next. Then from there up to B class then God-Willing. Up there with the big boys in Pro class. I am adding mass to my body as we speak beings I want to put on at least 15 lbs of solid muscle by the 25th of June. That is 3 lbs a week. I think that is more than achievable as long as my diet is strict and I am doing a mixture of heavy lifting with Crossfit. Though I am doing Hybrid Athletics workouts beings that Rob Orlando does Strongman Competitions, so he has set up the perfect formula for me. Albeit Highland Games and Strongman are two different beasts, they focus on strength and power over anything else. We in the Games throw heavy stuff for height and distance and Strongman lift and carry heavy stuff for distance and repetition. And I can do all this adding strength and size without adding the fat beings I am vain enough that I like to keep a good physique. My goal is to blow out the competition though in my last novice comp. Go out as number 1. My best is 5th place among 16 athletes who were a mixture of heavyweights and under 200 guys like me. Which makes it more dependant on the whole strength to size ratio. Anyways, #1 baby...I'm coming for you. Per Ardum...
OK. So tried doing a mass weight gain in April without the help of supplements I.E. WEIGHT GAINER OR PROTEIN SHAKES. I gained approximately 2#. I am not happy with those results as I know that I could have gained more. But you know what. That which is easy is not worth anything. That which you must work hard to get is worth everything. This month I am going to buy protein supplement and get on track with my 10 # weight gain goal for my June Highland Games competition. Sadly, I must miss my May competition which would have been my last novice comp. I would have moved up to B class. If God willing. I can still do it I will. But right now its not looking very good so I am very focused on the June Comp. All my lifts have improved, deadlift being my most favorite and the one Ive improved on the most.
You know, I try and stay positive through thick and thin, wipe away all negative thoughts before they lodge in my head and I start to dwell on them. Anyways, I dont know whats going on with me these past couple weeks...I mean do I really want it....Do I really want to achieve my goals by June and beyond the rest of this year. You can always tell by those who want something really really badly....They go out and get it....****!!!!!! I need it but its like I dont want to put the time in...Stop being a goddamn pussy and get my ass in gear...Suck it up and spit it out....Lets do this!!!!
May is right around the corner, and this week I missed 2 days so I need to make up for them by doing 3 full body workouts until I get caught up again. It sometimes is frustrating, but I am doing this month completely supplement free just to see how I can do...Next month though I'm gonna have to buy protein powder cause I need to keep my goals for June. I know I can do it. Just gotta keep looking ahead and envisioning myself looking how I want to look...
Today and tomorrow are much needed rest days. Overall not so good of a week. I have a LOT to work on. But my weight gain is good progress though. They say do a progress report every week but Im a once a month kind of guy. So we shall see how I'm doing May 1st...Need all my main workouts to go up quite a bit....
Dang, I need to take my own advice and work on my posture on squatting. I let it slip the last set and now I'm paying the price...ggggrrr....overall, good leg workout, thought I was gonna puke after the deadlifts...I love the burn in the calves though I looked like I was trying to put out a fire...