My Training Journal

[ExtraMile]

Shit workout today - got to the gym late and didnt have time to finish, I had dips done and only had like 5 mins left so I thought fuck close grip bench and did some military.

Rack Deads - this back injury has left me very weak.
60kg x 8
90kgx4
100kgx3
110kgx4
110kgx3

Romanian Deads - I hate these. Grip was holding me back too.
90kgx8 x2sets
80kgx8
Weighted Dips:
79kg bodyweight + 10kg extra x6, x5 then drop weight and go to failure on last set and got 5 at bodyweight.

DB Military:35lb DB x 6
12.5kg DB x 15
12.5kg DB x 12

 

[ExtraMile]

On this new routine and split, both times Iv started to feel kinda hungry half way through the workout, what is best to eat/drink? Just a whey shake? Or carb drink? Or milk? Or what

 

[desmond]

On this new routine and split, both times Iv started to feel kinda hungry half way through the workout, what is best to eat/drink? Just a whey shake? Or carb drink? Or milk? Or what

Your not cutting, so need to restrict yourself to a whey shake?

When is your previous meal?

You really should be entering the gym with a meal within 1-2 hours.
Much of the complexities of perfecting the PWO meal are reduced if you already have carbs and protein circulating in your body (as even by the time the workout ends, you will be digesting your last meal.

If you feel "hungry", only something that actually is feeling (say 2-4% fat milk) will diminish your hunger.

I think the hunger problem can be bettered tackled by eating something more substantial before - I don't know what you like, but oats + milk + whey + banana is good by me, or if u like whole food, perhaps tuna sandwich or baked beans and meat or something like that.

If you feel "energy sapped" during the workout, I'd go gatorade or something like that. It always worked when I use to play tennis comp, and occasionally start to feel dizzy if I was at the two+ hour mark.

And if you feel some combination, drink some chocolate milk (commonly used by athletes - Michael Phelps use to drink it between races), or if you want something healthier, banana milk shake.


As for your grip strength in RDL's, I suggest get chalk (which won't diminish your grip strength) or possibly straps/hooks (which will diminish your grip strength)

 

[ExtraMile]

Bro, I eat around 6.00-6.30. Drink my coffee at 6.30 and get tot he gym at 7.30. So yeah I do eat before.
So your saying maybe I should take a few mins break, sit down and eat somthing solid rather than just drinking whey?

Oh and as for RDL. I already use chalk. I guess my grip will just catch up though cuz Iv stopped using straps for anything now. My forearms actually do seem to be growing, heres a pic from the front.

 

[desmond]

Yeah EM, just eat more if your getting hungry.

I mean I don't think it takes long to devour breakfast.

I think you should consume at least 600 cals for breakfast (I don't know how many you consume in a day, but to consume at least 20% for breakfast isn't unreasonable).

Remember your liver glycogen depleted in the morning. Full liver glycogen is an anabolic signal, telling the break its in a fed state. So eat any say between 60-80 carbs for breakfast. Remember these carbs will keep being digested while you workout and further aid the workout (there was a study on pizza digestion, carbs and proteins and fats from it were all still being digested at some rate 5 hours later).

Eg:
- large tin of baked beans + meat (and if its low fat add like tuna, using an 1-3 eggs, as this will further impede any hunger) [some sugar, but still mainly good low GI carbs]
- any good cereal + milk + whey. I don't believe it even has to be perfect (I mean its in the morning, pre-workout, something less spectacular such as special K will still do the job)
- or a sandwich+ meat

I love SHITLOADS (600-800mls) of milk pre-workout. Milk is high in casein and glutanimne, both perfect anticatablitic things to consume preworkout. Avoid milk of course if it gives you stomach issues.

I am never hungry pre-workout.


How long have you stopped using straps for everything?

If you think about, you have a lot of heavy holds to do in your routine: RDL's, deads, to extent dips, pull downs, bb rows.

It wouldn't be a suprise if this lead to the forearm growth you desire if you just stopped recently using starps.

 

[ExtraMile]

Well pre workout I just have whatever my mum cooks for tea. So I cant really change that, yeh I have bigger portions and shit but the actual meal, well I dont decide it. Shit loads of milk to be is at least 1 litre.. If Im gonna drink milk Ill easily drink a pint (like 500ml). So 1 litre milk about 1 hour pre workout would be good? What about during workouts? Im not gonna take a fuckin mini gas stove and just spark that mother fucker up in the gym and start cookin beans lol. So what do you suggest? More milk? (Btw I only drink full cream milk)

And I only stopped usin straps when I got onto this new routine so only.. 1 week ago LOL. And yes I do have alot of forearm work, the worst is romanians and hang cleans because you never put the bar down. Holy shit my forearms are smoked after those.

I was actually thinkin of doin some sort of rest pause technique for forearms, like Nelsons Calf Routine where you start with a weight you would use for 20 rep calf raises, go to failure then rest up to 10 secs just enough for the burn to go then bang out more reps to failure again and continue to 75 reps. ITS BRUTAL. I was thinkin cuz both calfs and forearms are mostly made up of slow twitch muscle fibres rest pauses would be ok for forearms if they are for calves? What exercise would you suggest? I was thinkin of doin reverse preachers?

 

[desmond]

God I am stupid - I am use to working in the morning an interpreted your times as AM. (hence the baked beans suggestion lol)

To be honest, just try and eat more pre-workout first.

Add a glass of milk or 2, and more of what ur mum makes. (could you give me an idea of what your mum does make for dinner - this info may help me make a better suggestion as to what you can do. If its insubstantial, you could always add some tuna, sweet corn, sweet potato or something else that won't wrect the taste of the meal, or cheese [which improves the taste of any meal]). I have no problems with whole milk for you.

I really think if you eat more pre-workout you won't be hungry intraworkout. I mean most people lose hunger during workout.

Now, since you have just stopped using straps in the last week, its possible your "forearm problem" will go away now as they are being stimulated ALOT by all the lifts i mentioned, and as you say, RDL's and deads are particulaly taxing on forearms, particularly wrist flexors.

I know reverse preachers are very popular for forearms, but

Reverse preachers will work the Brachioradialis preferentially, and brachais as synergist (Barbell Reverse Preacher Curl).

From the look of your forearm, a wrist extensor exercise (Barbell Reverse Wrist Curl) is more likely to even out your forearm. Your Brachioradialis is already comparatively well developed. And most people engage the brachais on bi exercises unless they do them very strictly anyway (and it is difficult to truly isolate the bis).

Well pre workout I just have whatever my mum cooks for tea. So I cant really change that, yeh I have bigger portions and shit but the actual meal, well I dont decide it. Shit loads of milk to be is at least 1 litre.. If Im gonna drink milk Ill easily drink a pint (like 500ml). So 1 litre milk about 1 hour pre workout would be good? What about during workouts? Im not gonna take a fuckin mini gas stove and just spark that mother fucker up in the gym and start cookin beans lol. So what do you suggest? More milk? (Btw I only drink full cream milk)

And I only stopped usin straps when I got onto this new routine so only.. 1 week ago LOL. And yes I do have alot of forearm work, the worst is romanians and hang cleans because you never put the bar down. Holy shit my forearms are smoked after those.

I was actually thinkin of doin some sort of rest pause technique for forearms, like Nelsons Calf Routine where you start with a weight you would use for 20 rep calf raises, go to failure then rest up to 10 secs just enough for the burn to go then bang out more reps to failure again and continue to 75 reps. ITS BRUTAL. I was thinkin cuz both calfs and forearms are mostly made up of slow twitch muscle fibres rest pauses would be ok for forearms if they are for calves? What exercise would you suggest? I was thinkin of doin reverse preachers?

 

[ExtraMile]

God I am stupid - I am use to working in the morning an interpreted your times as AM. (hence the baked beans suggestion lol) Lol, well I guess no cooking in the gym for me then

To be honest, just try and eat more pre-workout first.

Add a glass of milk or 2, and more of what ur mum makes. (could you give me an idea of what your mum does make for dinner - this info may help me make a better suggestion as to what you can do. If its insubstantial, you could always add some tuna, sweet corn, sweet potato or something else that won't wrect the taste of the meal, or cheese [which improves the taste of any meal]). I have no problems with whole milk for you. Well she makes all sorts of things, generally balanced, like pasta with sausages, ham, vegetables and cheese (yes I know sausages + ham = processed but to a normal person that is good protein lol) or shepards pie with vegetables, she makes all sorts but its never like a microwave meal its all made from scratch so no nasty shit that isnt ment to be there like E numbers

I really think if you eat more pre-workout you won't be hungry intraworkout. I mean most people lose hunger during workout. Nahh bro since I started this new routine Iv filled up pre workout and then just been sapped during the workout

Now, since you have just stopped using straps in the last week, its possible your "forearm problem" will go away now as they are being stimulated ALOT by all the lifts i mentioned, and as you say, RDL's and deads are particulaly taxing on forearms, particularly wrist flexors.

I know reverse preachers are very popular for forearms, but

Reverse preachers will work the Brachioradialis preferentially, and brachais as synergist (Barbell Reverse Preacher Curl).

From the look of your forearm, a wrist extensor exercise (Barbell Reverse Wrist Curl) is more likely to even out your forearm. Your Brachioradialis is already comparatively well developed. And most people engage the brachais on bi exercises unless they do them very strictly anyway (and it is difficult to truly isolate the bis). Yeah but I cant imagine any wrist curl or wrist extension working very well with rest pauses cuz I never fail just my ROM slowly decreases...

(bold)

 

[desmond]

You know sausages are often low protein (because they are like 20% fat).

Perhaps request the addition of steak, chicken, tuna occasionally in these meals lol

And if she doesn't add any of these sources of protein, perhaps do the milk thing

And as for your intra-workout shake:

Experiment: try gatorade, if it doesn't work, try chocolate milk etc.

I am sure in a few weeks you will KNOW what works best for you.

(bold)

 

[ExtraMile]

Yeah its not often sausages its usually beef or lamb in shepards pie, lasagna (sp?) or other stuff. Yeah Ill do some experimenting tho and see what works best.