chrisdavey Member

21/8/14 BW 79.6kg Bro spec arms workout, some right arm assisted one arm chinups, some back work and some light pump stuff on the leg press and back extension. Pretty happy with the DB push press. Only 7.5kg off my PB which is with my left arm which is stronger. Never really got the DB placement going that well though.…

19/8/14 BW 80.2kg Leg Press went well. New rep pb by 2. Added an extra set for BBB assistance. And decided to do hip thrusts instead of leg extension as my left knee felt a little funny Cals 2034 234P/195C/41F 20/8/14 BW 79.6kg NEW LOW! Rest day today except 400 cals burnt on recumbent bike watching youtube :) Cals 2034…

one rep RANGE

coffee or caffeine pill 200mg and this is definitely not my favourite but bought it so I have it anyway. Fruit flavoured beta alinine.

2 slices of bread (normal size) is around 170 cals. You can't fit that in to your day?

I agree. Anyone who limits themselves to one rep range is definitely not going to maximize hypertrophy. http://www.bodyrecomposition.com/research-review/effects-of-different-volume-equated-resistance-training-loading-strategies-on-muscular-adaptations-in-well-trained-men-research-review.html

DOMS isn't really an indicator of hypertrophy either though. Say you haven't done any leg stuff for a while and then you did 1000 bw squats. You are very likely to get some pretty serious doms but unlike to stimulate much hypertrophy because of minimal loading (unless bw squats are hard) Nice thread digging :tongue:

Love you long time Sidesteel :heart:

reduce cardio. lift stuff EAT MORE!

Right now, most of them. Thoracic disc bulge x 2 and a stress fracture of the left clavicle. Hopefully back to full PL movements by the end of the year.

cheat meal therefore eat both. Alternatively, just fit it into your day and don't have to cheat.

results. DAMN TASTY! cookies and cream pancakes low carb choc muffins 3P/17C/3F

solid page :smile: cookies n cream froyo with choc muffin mashed in roo burgers and baked carisma taters regular work lunch (peanut/cinnamon/maple cottage cheese & strawberries) I have 2 of these per day low carb choc muffins 3P/17C/3F choc/peanut oats with strawberries and ice cream cookies and cream pancakes

18/8/14 BW 80.5kg Went to the physio. He said the stress fracture of the clavicle is very rare but only reported in weight lifters. Plan is to 100% rest (as much as possible). Foot stress fractures typically take 6 weeks to 3 months max to heal but being non load bearing it “should” be similar. So I have booked in to see a…

15/8/14 BW 80.9kg Rest day. Sauna for mobility and some super slow LISS cardio 200cals. Cals 1631 166P/198C/40F 16/8/14 BW 80.2kg Helped a mate move some 250kg ornamental stones. Good fun :) Watched a lot of TV while riding bike. 650cals burnt. Decided to eat (too many nut bars damn it!) Cals 5429 301P/662C/179F 17/8/14 BW…

Last time I tried to buy jeans, they got stuck at my calves.

because going from fat to skinny fat is not much of an improvement (IMO, been there done that)

depends on what your definition of high is really.

If that is what constitutes failing a "diet" then I would fail every day :wink:

haha. If you read it on the forums then it is definitely true! When I was a runner, sore knees and ankles When I was doing lots of mma, sore knees and ankles (eventually tore hip flexor) Now that I'm focusing on lifting (hips, shoulders, back are the main issues) What doesn't kill me makes me stronger? Something like that.

Always am. Perpetually injured :laugh: I'd say the main exercises would be bench press, SOHP, flys, shrugs and anything that puts a lot of downward pressure on the shoulder e.g. deadlifts. So pretty much everything I do. On the bright side, I'm going to be able to do a one arm chinup on the right side sooner rather than…

Adding quicker: Pros return to maintenance quicker therefore body doesn't think you are dying Cons possibly slightly more fat increases Adding slower Pros possibly less fat increase Cons in deficit longer therefore energy levels lower body still thinks it's dying (dieting is controlled starvation) I plan to be back at…

haha yep! See how it goes after I give it a good 6 weeks or so off.

Happens because I train a lot apparently. Not an acute injury but from repetitive use (despite good form which pisses me off a bit!)

Just found this. 17 cases reported. I suppose that means I am unlikely to get a response here but you never know :) http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3022142/

I'm very intrigued how you got to 3500 cals of alcohol. I take it sugary cocktails? (Always just going to be an estimate obviously) Glad you had fun and didn't die or get sent to hell for drinking too much.

If you want your fries, fit them in. That is what calorie counting is for. If you are doing some sort of CKD, then there are specifics for a refeed that you should aim for. If it is for psychological benefit rather than physiological just eat what you want and enjoy :smile:

AFAIK 300ml / 30ml = 10? She didn't even say what time frame. Probably not a good idea health wise to do it everyday obviously but she already said that isn't the case.

That figure for maximum glycogen storage at 15g/kg is a bit different to the 14-16g/kg of LBM that Lyle McDonald recommends in UD2. (well depending on BF% obviously) I would hazard a guess that unless you are relatively lean e.g. 12% or less for a male you aren't going to notice a great difference with a higher fat intake…

There is a possibility that your measurements can increase a little when starting strength (even in deficit) but it's unlikely to be A: very much and B: last very long (if you are in a deficit) So if the measurements continue to increase then I'd recommend dropping some cals or upping some activity to ensure you are in a…