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Sarge's Lifting Chronicles 2006-2007

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Not your best workout Sarge... but a lot better than a lot of other people's bests. It's done and over with and onto tomorrow.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

16 Day update, 22 days on cutting diet.

1.29.07 Measurments 2.14.07 Measurments

Weight: 224.0lbs, N/A

Lower Abs/Handles: 39.5" 37.25"

Waist (Below Handles):38" 37"

Waist (Above Handles): N/A 36.25"

Chest (over nips/Lats): 47.5" 47.0"

Delt to Delt: 53" 53"

Neck: 17.25" 17.25"

Bi/Tris: 17.0" 17.0"

Forearm: L 13.0" R 13.25" L 13.0" R 13.25"

Quad: 26.5" 26.5"

Calves: 17" 17"

Glutes: 42" 40.5"

Thank you for setting this comparision up *B_B_F_F* :) :heart:
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

treilin said:
Hey sir how is it rollin LOL
Click to expand...
Hey m'am (lol) ... it's rolling ok... and I thought I knew what deep tissue pain was before :worried: WOW... it's a new challenge for sure.

Doesn't seem to "fit" my neck right... i lay on it and it doesn't do anything, i need it up farthur towards my cranium to fee it in the top of my neck/traps insertion, ect... or lower on the meater part of the traps...

lower back.. omg, i can't do tha for too long... deffinetly helps my spinal alignment... and erector spinea musckles alot. I use it on my legs and arms too.

A great tool for the lifting enthusiast no doubt :)
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

THIS IS FOR YOU SGT

KTSChainscutdowncopy.jpg
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Sarge_ said:
Lower Abs/Handles:
Waist (Below Handles):
Waist (Above Handles):
Click to expand...

LOL man.

Since u measured all those body parts have u tried using mybodycomp.com to get your bf%? Takes into account a ton of sites and I think it might be pretty accurate.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

NIIIICE MM!!! Is that going on the Shirt?!

Kab, eh... I don't feel like signing up for another thing i'll only use once. Just checked out the site. Thanks though. My BF is probably mid-low teens.... I don't really care though, i started tracking via measurements and i'll end that way. I don't want to become one of those people obsessed about BF% numbers.

I think my scale is broken, hence the no bodyweight for this mornings measurments... and it's probably a good thing.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

ck2006 said:
That just sounds kinky LOL hee hee
Click to expand...
That's what I was thinking. I'm surprised sarge reacted with a :worried: rather than a :p or :qt:.

sarge, re: that pic. WTF?
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Ill have 3 other wimminz with me (at least)... they all can pinch, Ill supervise :D and videotape
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

*Bunny* said:
Ill have 3 other wimminz with me (at least)... they all can pinch, Ill supervise :D and videotape
Click to expand...
wtf?!

Nope, not doing it... you just ruined it.

You know I'll only strip for one person :qt:
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Sarge_ said:
wtf?!

Nope, not doing it... you just ruined it.

You know I'll only strip for one person :qt:
Click to expand...


Come on now, I will speed up the process for my passport for sure!!!!
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

GM - 135lb set
http://www.youtube.com/watch?v=9KT6_UEAquE

SLDLish - 225lbs + doubled over green band
http://www.youtube.com/watch?v=9qokT3O9gxs

And thus concludes my Week 13 Day 5, feeling weak and untrained...

either it's because my erectors are just recently being conditioned again, or a deload is upon me ...



Yes, that's my new Inzer belt... hawt stuff. I know. I may cuddle with it tonight.
 
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Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Sarge_ said:
Hey m'am (lol) ... it's rolling ok... and I thought I knew what deep tissue pain was before :worried: WOW... it's a new challenge for sure.

Doesn't seem to "fit" my neck right... i lay on it and it doesn't do anything, i need it up farthur towards my cranium to fee it in the top of my neck/traps insertion, ect... or lower on the meater part of the traps...

lower back.. omg, i can't do tha for too long... deffinetly helps my spinal alignment... and erector spinea musckles alot. I use it on my legs and arms too.

A great tool for the lifting enthusiast no doubt :)
Click to expand...
LOL Yeah.... I can do half my back most days. I focus more lower back. It says to do half of your neck at a time. So maybe roll head towards side being worked and roll it. I'll play with it tonight and see. I don't do much neck stuff. The cranium portion as you pointed out is just as important since that's a lot of muscular insertions there.
Try taking hot shower then laying on it. Follow it up with some erector stretches might get a little farther on the low back stuff.
I have my dad on one as well. I keep having to tell him to breathe and control his breath if you quit breathing it appears as though the muscles like to spasm rather then release. You have to gradually let it sink in because you just place that into your back and it's going to be like 'Get the F$$$ out!" It will clamp up... protective mechanism.

Anywho I have that heavy song in my head "Keep rollin', rollin' rollin'.... "
Have a good one!
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

After I posted that ... I used it again (yesterday afternoon) ... relaxed into it. Heard my back crack :) it felt gooooood. Relaxing into it is the key for sure :)

Limp Bizkit - Rollin' ? ... haven't heard that in a while... That's not heavy :evil: lol

Thanks you too!!
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

*Log Note*

I have 2 days off before my big bench day. That is progressing great, I think i'll leave that be. But other things seem to have burnt out or it was just a bad week, i'm not sure. Felt far too fatigued doing most things recently, if my benching sucks tomorrow i'm deloading.

Contemplating cutting weights back and implimenting an active deload.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Sarge.....cutting blows.................plus you look good now......come hit your goal of 250+ withh me.........fuck it.......its winter and you are healing..........lets roll..........
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Sarge_ said:
Limp Bizkit - Rollin' ? ... haven't heard that in a while... That's not heavy :evil: lol
Click to expand...

Keep in mind treilin listens to Barry Manilow when she works out so it's pretty heavy for her bro.

I'm sure next week will be better... body recomp has its price, I'm sure that's playing into it... don't let it get it you down. (We all say that but when it happens to you its a crappu experience) Plow through and remember after the Arnold u can go back to normal if you want!
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Sarge_ said:
After I posted that ... I used it again (yesterday afternoon) ... relaxed into it. Heard my back crack :) it felt gooooood. Relaxing into it is the key for sure :)

Limp Bizkit - Rollin' ? ... haven't heard that in a while... That's not heavy :evil: lol

Thanks you too!!
Click to expand...
I was thinkin, Rawhide! An old Western song.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Sarge_ said:
After I posted that ... I used it again (yesterday afternoon) ... relaxed into it. Heard my back crack :) it felt gooooood. Relaxing into it is the key for sure :)

Limp Bizkit - Rollin' ? ... haven't heard that in a while... That's not heavy :evil: lol

Thanks you too!!
Click to expand...
Yeah, yeah... but it works for me at the gym ;)
I'm switching up IPOD tonight so any of you boy's have any good song ideas for tearing the gym up next week let me know!
My back cracks all the time on there. Whenever I need it to crack I run for it!! You'll C

kabeetz said:
Keep in mind treilin listens to Barry Manilow when she works out so it's pretty heavy for her bro.
Click to expand...
WOW, You totally have me figured out!!! Right before that I have the Scorpians "Rock you like a hurricane" LOL


HiDinGoD said:
I was thinkin, Rawhide! An old Western song.
Click to expand...
No no no....
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

JKurz1 said:
Sarge.....cutting blows.................plus you look good now......come hit your goal of 250+ withh me.........fuck it.......its winter and you are healing..........lets roll..........
Click to expand...
I look good now? And you've seen update photos of me how?

not yet bro... nooot yet :evil: ... i've got more cutting to do :)


Kab: LoL, barry manilow... I dont' think anyone could train hard listening to that, but i'm sure someone, somewhere is right now. I hope so man.

Even after the Arnold ... i'll probably keep cutting until i decide to coast for awhile then back to eating clean for summer, we'll see.

HiD: I think i've heard that tune before actually. :bfold:

Treil: Cradle of filth, Killswitch Engage, Inflames, Ebony tears... lol... I mean, how heavy can you handle?

Mudvayne, Slipknot, Tool... Saliva and Disturbed are probably a good heavy for your virgin ears.... Barry Manilow and all ;)
 
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Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Sarge, it probably is a time for a deload, if all the signs are pointing in that direction and you're leaning that way already mentally...then take a week and git R dun son...
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

ChinkNasty said:
Sarge, it probably is a time for a deload, if all the signs are pointing in that direction and you're leaning that way already mentally...then take a week and git R dun son...
Click to expand...
I'm not sure if it's all signs or mental fatigue from a shitty work week, ect... hopefully this week will be better. I took 7 days off Completely through Christmas - new years time. Seems too soon to "need" it, but I am cutting I guess... who knows. I will if I keep having shitty workouts, no doubt.

al420 said:
Were those Speed GM's????
Click to expand...
why, were they faster than they're supposed to be done?
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

I agree... i think i slowed at the bottom and held it there on a few reps... damn that hurts but felt good to get that stretch.

I need to go lighter for the quality reps.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

treilin said:
Yeah, yeah... but it works for me at the gym ;)
I'm switching up IPOD tonight so any of you boy's have any good song ideas for tearing the gym up next week let me know!
My back cracks all the time on there. Whenever I need it to crack I run for it!! You'll C


WOW, You totally have me figured out!!! Right before that I have the Scorpians "Rock you like a hurricane" LOL



No no no....
Click to expand...
tre- anything by disturbed, slayer or saliva...that should work
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

treilin said:
Yeah, yeah... but it works for me at the gym ;)
I'm switching up IPOD tonight so any of you boy's have any good song ideas for tearing the gym up next week let me know!
My back cracks all the time on there. Whenever I need it to crack I run for it!! You'll C


WOW, You totally have me figured out!!! Right before that I have the Scorpians "Rock you like a hurricane" LOL



No no no....
Click to expand...
I like Meatloaf, AC/DC, Aerosmith, The Mama's & the Papa's, etc.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

lol, and you asked on the wrong morning...

This morning I had a bowl of Honey bunches of oats in milk and 53grams of protein (MPI, Egg white blend, ect) in water.

Then Oats (at work, i was out of oats at home, hence the desperation bowl of cereal) with the powder in it.

up next, chicken and tato.

I'm eating like a figure competitor for the most part these days :rainbow:
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

There's no better time to have that cereal though, if you have to have it, than right in the morning, so that kinda works out.

BTW... Sarge and JPT... I added songs from all the bands you mentioned to my collection. I especially had never heard of the bands Sarge listed. Thanks for the suggestions.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

I'm sure my body destroyed that sugar asap, cuz i ate last at 9pm, i didn't have my later meal yesterday... you're dang right it works out :D

:garza: party on garth!
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Sarge_ said:
lol, and you asked on the wrong morning...

This morning I had a bowl of Honey bunches of oats in milk and 53grams of protein (MPI, Egg white blend, ect) in water.

Then Oats (at work, i was out of oats at home, hence the desperation bowl of cereal) with the powder in it.

up next, chicken and tato.

I'm eating like a figure competitor for the most part these days :rainbow:
Click to expand...
hahaha.....sorry i asked brutha.

nah that's not too bad...i wouldn't sweat it. lately i've been eating cereal before bed...cant help myself. i pretty much have 0 carbs until PWO and then after that i eat about 150g lol gotta cut that shit out. although the cereal i'm eating isn;t too bad besides the sugar. it's by cascada farms and it;s called granola raisin...fawking awesome taste and gives me a nice good morning poop :p
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

jpt said:
...gives me a nice good morning poop :p
Click to expand...
Good info. That's what these boards are for. ;)

sarge, I've said this before: if you're going to eat junk, at least make it high-quality junk. :Chef:
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

JP: :lmao: ... i knew there was a reason for this mornings eventfulness *gross-smilie*

Cynical Simian said:
sarge, I've said this before: if you're going to eat junk, at least make it high-quality junk. :Chef:
Click to expand...
Lactaid is more expensive per gallon than gas. Does that qualify?

Well, nevermind that actually... of all people, I am aware that high cost does not always equal quality... blah.

So, what would be a high-quality junk fest to you?


And this weekend (tonight... or tomorrow) i'm going out... baller style :chomp:

I'm not sure in what way yet... could be bottle of wine, or pitcher of beer style... we will see :)
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Cynical Simian said:
Good info. That's what these boards are for. ;)

sarge, I've said this before: if you're going to eat junk, at least make it high-quality junk. :Chef:
Click to expand...



LMAO
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Sarge_ said:
JP: :lmao: ... i knew there was a reason for this mornings eventfulness *gross-smilie*


Lactaid is more expensive per gallon than gas. Does that qualify?

Well, nevermind that actually... of all people, I am aware that high cost does not always equal quality... blah.

So, what would be a high-quality junk fest to you?


And this weekend (tonight... or tomorrow) i'm going out... baller style :chomp:

I'm not sure in what way yet... could be bottle of wine, or pitcher of beer style... we will see :)
Click to expand...
haaaaa your telling me brutha....my fiance needs to buy that lactaid shit
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Sarge_ said:
So, what would be a high-quality junk fest to you?
Click to expand...
Well, you know your tastes better than I do, but going to a (non-fast food) restaurant or, if you enjoy cooking, preparing something semi-unhealthy yourself come to mind. It just seems that, if you're trying to tighten up your diet and recomp, making the deviations from that diet count with a small number satisfying "cheat meals" would help you stay on track more than random Honey Bunches of Oats or fast food.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Cynical Simian said:
Well, you know your tastes better than I do, but going to a (non-fast food) restaurant or, if you enjoy cooking, preparing something semi-unhealthy yourself come to mind. It just seems that, if you're trying to tighten up your diet and recomp, making the deviations from that diet count with a small number satisfying "cheat meals" would help you stay on track more than random Honey Bunches of Oats or fast food.
Click to expand...
Ok, I gotcha.... yeah I will examine my cheats more carefully if and when my progress slows.

My progress measurements, as seen by you all, has been great so far. And progress photos for me and my Diet genius :heart:... the results are fantastic so far. I've NEVER said that after seeing so close a comparison of photos either... I'm very pleased so far. Banging the heavy weights on a restricted diet is working magic.

In the meantime, I will enjoy the large pizzas and beer on weekends :Chef:
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Sarge_ said:
Ok, I gotcha.... yeah I will examine my cheats more carefully if and when my progress slows.

My progress measurements, as seen by you all, has been great so far. And progress photos for me and my Diet genius :heart:... the results are fantastic so far. I've NEVER said that after seeing so close a comparison of photos either... I'm very pleased so far. Banging the heavy weights on a restricted diet is working magic.

In the meantime, I will enjoy the large pizzas and beer on weekends :Chef:
Click to expand...

I could be wrong, as I have a tendency to be so, but I believe what u're experiencing is a product of carrying around lots of muscle mass. You know, that muscle needs more calories just to maintain so you burn fat more efficiently. So you're seeing great results quickly. I can't wait to get to that point LOL

I, on the other hand, feel dirty as f because I couldn't make it to the gym the last 48 hours due to the snow. I miss that place :(

Anyway enjoy the pizza, have a good weekend. If you see me posting a lot this weekend, yell at me for not studying THANKS!
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Kabeetz said:
I could be wrong, as I have a tendency to be so, but I believe what u're experiencing is a product of carrying around lots of muscle mass. You know, that muscle needs more calories just to maintain so you burn fat more efficiently. So you're seeing great results quickly. I can't wait to get to that point LOL
I, on the other hand, feel dirty as f because I couldn't make it to the gym the last 48 hours due to the snow. I miss that place :(
Anyway enjoy the pizza, have a good weekend. If you see me posting a lot this weekend, yell at me for not studying THANKS!
Click to expand...
Oh you are right on good fellow. Very true... and because I've dieted/cut before... I generally know when and what my body likes best.

1st time cutting was a shit storm of figuring out what was good to eat, how the hell to make it, lol... stuff like that. It seems like pie this time... much easier mentally for me too. I put BBQ sauce on my chicken, lol...before i wouldn't have done it cuz I was too picky... but it's doing just fine now and keeping me more "saine" because i don't have to eat chicken (plain), veggies, and olive oil 3x a day.

I hear you, I feel sloppy sometimes too, lol... that doesn't go away.

Thanks brother :) I will! Hit the books! ... i'll be hitting the books again March 6th.. back full time :worried: lol... gotta get that over with already, sheesh.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Week 14 Day 1 ... Day 1 of pump/stretch fest... fuckin' a :rolleyes:

Amounst the grunting out of the top set reps there was an abundance of cussing. I'm not happy... just started to peak, and shouldn't need a deload yet. But my CNS obviously isn't happy. Strength down the fuggin' toilet. Fuck.

Top set of 5 rep week

CGBP: barx8, 135x5, 155x5, 185x5, 205x3, 230x3*
*ridiculous struggle... almost didn't get 3 reps, when i hit 3rd just last week.

Dips: BW+25x3 ..BWx2, x4 ... done .... more cussing

remember last weeks amazing DB bench fest? ... antithesis is right here...

DB Bench: 80's x 5, 75's x 5, 70's x 5, 55's x 10*
*slow controlled reps... may as well if I feel weak as I do right now

Decline abs: BW+20x8, x10, x8 ... harder than it should have been, and down in weight.

Machine Pec Flys: 70x10, 80x8, 80x6

These, i held for 5 seconds at the stretch and 5 seconds at the hold... felt good.

hammer curls and random shit.


fuck me. fuck me. fuck me.

... and thus is why I declare this week Pump Fest. and then i'll see how my strength is after this deload.

I ate like a sheer asshole for most of the weekend too... even more reason why i'm not happy with the performance. OH and i had an extra day off (3 days off in a row).

BTW: extra day off and eating was done just to make sure it was CNS and not other factors, i'll be eating like a good little figure competitor again now.

226lbs this am, lol
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

weeks like this blow, but it is all part of the game....one week everything in life is perfect because ntraining is going so well, the next is the polar opposite, lol
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

There's no need to do a bunch of high-volume "pump" stuff just to feel like you've done some work. If anything, you should drop the accessory stuff entirely while (of course) reducing volume on your main lifts.

Deloads can be a bit of a mental challenge; you get used to pushing hard for 8 (or however many) weeks, and it's hard to back off. But they're necessary, and you'll be happier during the next volume/PR phase if you resist the urge to add stuff so it feels more like a "real" workout. If you want more time in the gym since your main lifts won't take very long, spend it stretching and maybe doing some light cardio at the end of your workouts.

EDIT: Looks like BiggT beat me to the "deloads are a pain in the ass" point.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Funny - my deloads don't cause me any rectal pain. Maybe I'm doing sometihing wrong.

Spending time in the gym during a delaod is east...for you I suggest you get a posing suit and hit the aerobic room. That should kill some time.

+1 w/ CS. If you do a bunch of BS for the next 2 weeks, or however long this 'deload' lasts, then it is not a delaod. A delaod is dropping your percentages, or reducing workload (tonnage) by a percentage. You can go by feel, but that leaves a lot of room for error.

The main problem w/ deloads is most don't really delaod. They, like I, turn it into an M&F workout so they can feel like they were 'putting in work'. Is this happens when you go back for an 8+ week PR fest you will crash and burn due to fatigue, overreaching, or overtraining. Once these occur a simple deload won't work - you gotta lay off for a while. This is avoidable if you deload properly.

Buy Practical Programming yet?
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Yeah, but you beat me to the pumpfests are a waste of valuable deload time.....the good thing about deloading is also the mental break of being in the gym less time....if you normally bench up to 205x3, work up to 175x5 and stop....if you squat 315x5, go to 275x5 and stop......cut out all fluff save for maybe situps and get out and rest up. The point is just less total volume....if you like getting a pump, it isnt gonna hurt you, but it wont serve much of a purpose either though......personally, I think iso fluff is responsible for more aches and pains and joint issues than any squat, pull, or press.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

thanks guys, always great help :)

bah humbug... ok, so cut my top set in half basically? Would that be acceptable?

50% ... teach me. I've never done a "working" deload.

no, no funds for the books yet. I bought statistics instead :rolleyes:

EDIT: Ok, cool... BiggT that's what i needed to know. Cut down on the top set by a few sets basically.

Well, not pump fest then...but deffinetly some iso stretching stuff like that pec fly ... that felt good, great stretch.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Yeah, Sarge...you can get scientific with the %'s on a deload, but I don't, lol, not that it is the way to go, I am just not a detail nut and never could be......just do less....I've always been a good guesstimator and can usually hit 70-80% just by feel.

For example if you normally push press like this: 135x5, 175x5, 185x5, 195x5, 205x5, 215x5.......then just do 135x5, 175x5, 185x5 and stop.......of if you squat 315x5x5, go 275x5x5.....just stuff like that.....I always cut out dumbell pressing and any curling or tate pressing too.....then just start out the next week at maybe 90% of where you were and try to push through from there.....maybe 85%-ish if you feel really beat up
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

ok, awesome... i've got it.

I may not even hit the gym, just use the OLY set i've got here so i dont' go overboard, lol.... crap, but i've got to do cardio. nevermind.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

coolcolj said:
Other clues to overtraining are more subtle. They include the following anaerobic indicators:

Stages of Overtraining

No effect on performance
Altered neural functions

Probably an effect on performance
Altered motor unit recruitment

Altered sympathetic activity and hypothalamic control

Probably decreased performance
Decreased motor coordination

Altered excitation contraction coupling

Decreased muscle glycogen

Increased resting heart rate and blood pressure

Altered immune function

Altered hormonal concentrations

Decreased performance
Decreased force production

Decreased glycolytic capacity

Sickness and infection

Emotional and sleep disturbances

From Essentials of Strength Training and Conditioning by Baechle and Earle
Click to expand...
I've bolded what i've noticed to be obvious.

Thanks CCJ :)
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Can't this just be an issue of you are lowering bodyweight and reducing caloric intake and therefore the edge has been taken off some of your lifts?

As I'm typing this, you seem to be pretty convinced that's not it, which means it's probably not it. So definitely deload. When was the last time you deloaded or even happened to take a week off from heavy lifting because u went on vacation or something?

And I am officially beginning studying NOW.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Kabeetz said:
Can't this just be an issue of you are lowering bodyweight and reducing caloric intake and therefore the edge has been taken off some of your lifts?

As I'm typing this, you seem to be pretty convinced that's not it, which means it's probably not it. So definitely deload. When was the last time you deloaded or even happened to take a week off from heavy lifting because u went on vacation or something?

And I am officially beginning studying NOW.
Click to expand...
That's what I thought at first, but thinking back... last week i thought i was starting to get burnt out and i was right. I remember push pressing and i was not coordinated at all, i was toast last week. And the last hoorah was the DB bench fest that was awesome, I dont' know how that happend, but that's it for now, lol.

last time I took 7 (or 10, i can't remember) days off was around christmas to new years time... my car accident.

Just shut off the computer, it's what i have to do sometimes to get away from it :)
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Week 14 Day 2 - Deload week

6:35pm

GP Row: Barx8, 95x8, 115x8, 135x8

Sumo Pull: 135x8, 225x8*
*fawk 8 rep deads... took alot of effort, not hard, just more effort getting all those reps. I'm not conditioned for them... sweated up a storm directly post DL's.

BTN Lat Pull Down: 70x15, 80x10, 100x10
these felt ridiculously light and I naturally lost track of the reps at my lightening speed pace, lol

2 sets of low cable close grip rows - rehab light.

7:58pm

Cardio: 10 minutes of walking treadmill... very pathetic pace covering .37 miles

Notes: during treadmill walk and PWO (now) lower left back area doesn't feel great had to slow my pace. during tread milll walk left erector felt tweaked as well. Had surprizingly great pumps, musta been the higher than usual rep scheme.

To do tonight: Stretch and roller.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

This is actually fortuitous for me, because I think I see a deload in my near future.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Pumps can come from a lot of places... Potassium in check? H2O in check? I like to watch those when I think something other than my workload caused the issue. For example, Dbol gives me wicked back pumps, but no shin pumps...

On the deads...Why x8?
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

HiDn: I hope it helps when you need it :)

al420 said:
Pumps can come from a lot of places... Potassium in check? H2O in check? I like to watch those when I think something other than my workload caused the issue. For example, Dbol gives me wicked back pumps, but no shin pumps...
On the deads...Why x8?
Click to expand...
Everything is in check... and double checked.

Potassium supp., grapefruit juice, sweetatoes... lots of pottass in my diet
h20 will be around 2 gallons before I retire
diet clean as a whistle... could be some left over goodies in my system from the weekend though.... sunday I was on point except for the pancakes and eggs with real syrup in the am before I trained :evil:

No reason other than lighter load.

I won't be doing any barbell shrugs at all this week.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Sarge_ said:
HiDn: I hope it helps when you need it :)


Everything is in check... and double checked.

Potassium supp., grapefruit juice, sweetatoes... lots of pottass in my diet
h20 will be around 2 gallons before I retire
diet clean as a whistle... could be some left over goodies in my system from the weekend though.... sunday I was on point except for the pancakes and eggs with real syrup in the am before I trained :evil:

No reason other than lighter load.

I won't be doing any barbell shrugs at all this week.
Click to expand...
Thanks. I'll be Keeping a close eye on your progress. My guinea pig, so to speak. :lmao:
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

treilin said:
:wavey: Just dropping in!!!
Click to expand...
Hey T! :)

Roller is awesome!! ... one observation for you to analyze (h20 was in abundance, or so i thought) ... i woke up pretty dang stiff this morning *keep it in context! lol*, I thought that was odd. could just be my body recouping from overtraining too though I guess.

HiDn: lol... my pleasure. Just remember 50%ish... just cutting everything back and taking out the fluff is all that matters really.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

al420 said:
What kind of roller do you have bro? I just got a new one last night and it is like a rock compared to my gyms.
Click to expand...
I love Rock & Roll.
Put another dime in the jukebox, baby.

Wouldn't it be cool if gyms had jukeboxes attached to their sound systems? Youcould play your favourite tunes & freak out everyone else. Nina Kerner, Ja!!! :garza:
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

My gym has a jukebox but it only plays REO Speedwagon, Milli Vanilli and the "Just One Of The Guys" Soundtrack :worried:


hehe.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

al420 said:
I got this one:

http://optp.com/index.cfm/pageid/243

Are you using the 'spine' roller ...didn't see anything else in the link you sent.
Click to expand...
cool... yeah I used foam rollers before this one.

Yes, the MA roller.

this is from another site, mine doesn't have the black rings on the end:
http://us.st11.yimg.com/us.st.yimg.com/I/bodylogic_1936_16119769

Yup, it's rock maple... hard wood..> DEEEEEP tissue... it'll tickle your stomach.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

week 14 Day 3 - deload

20 minutes low intensity treadmill walk... just a tad over a mile.


cookin' up 6lbs of chicken tonight, yay :RADAR I'm starving
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Sarge_ said:
week 14 Day 3 - deload

20 minutes low intensity treadmill walk... just a tad over a mile.


cookin' up 6lbs of chicken tonight, yay :RADAR I'm starving
Click to expand...

Headed over for some cardio in a bit myself. Just took that midterm, thanks again for all that encouragement amigo. Kicked its ass.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

HiDnGoD said:
Holy crap! That looks like some knd of weird marital aid device.
Click to expand...
lol, there have been half a dozen or so posts in the past few pages where I had to resist making a comment like this.

Regarding your anticipated deload, there are a lot of ways to do it, so don't feel compelled to follow what sarge does exactly. Like he said, the main thing is just to cut back in some way. How you're feeling and what you're planning to do afterwards will play a role in what you decide to do. Here are some examples of common deload techniques for a pretty standard "heavy day" rep/set scheme of 5x5 (same weight):

1. Work up to one top set of 5 with the 5x5 weight. Obviously, this should be fairly easy since the weight you're using for 5 sets of 5 is lower than your 5RM.
2. Do 3x3 with the 5x5 weight.
3. Do all 25 reps with 20-30% less weight than usual.

All three work if you just want a light week to recover before starting to ramp back up on a higher-volume setup. 2 might be good if you want to keep the volume low and continue pushing triples for a few weeks (a la the intensity phase of the cookie-cutter dual-factor 5x5), while 3 might be preferable if you want a mental/physical break from higher-intensity (%1RM) work.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

You're very welcome. Great to hear Kab... go get that cardio done!

HiDnGoD said:
Holy crap! That looks like some knd of weird marital aid device.
Click to expand...
I should stress that the wood device is pressed on one's body and not in ;)
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Cynical Simian said:
lol, there have been half a dozen or so posts in the past few pages where I had to resist making a comment like this.

Regarding your anticipated deload, there are a lot of ways to do it, so don't feel compelled to follow what sarge does exactly. Like he said, the main thing is just to cut back in some way. How you're feeling and what you're planning to do afterwards will play a role in what you decide to do. Here are some examples of common deload techniques for a pretty standard "heavy day" rep/set scheme of 5x5 (same weight):

1. Work up to one top set of 5 with the 5x5 weight. Obviously, this should be fairly easy since the weight you're using for 5 sets of 5 is lower than your 5RM.
2. Do 3x3 with the 5x5 weight.
3. Do all 25 reps with 20-30% less weight than usual.

All three work if you just want a light week to recover before starting to ramp back up on a higher-volume setup. 2 might be good if you want to keep the volume low and continue pushing triples for a few weeks (a la the intensity phase of the cookie-cutter dual-factor 5x5), while 3 might be preferable if you want a mental/physical break from higher-intensity (%1RM) work.
Click to expand...
Thanks, man. I'm thinking now, that I'll prolly go with option 3. I'm still not quite ready for a break, maybe in another week or 2.
Funny I was thinking before tonight's workout, that they're getting really tough. I don't wanna get hurt, maybe I'll start tonight by decreasing the weights, across the board. But mentally I couldn't let myself do that.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Sarge_ said:
Hey T! :)

Roller is awesome!! ... one observation for you to analyze (h20 was in abundance, or so i thought) ... i woke up pretty dang stiff this morning *keep it in context! lol*, I thought that was odd. could just be my body recouping from overtraining too though I guess.

HiDn: lol... my pleasure. Just remember 50%ish... just cutting everything back and taking out the fluff is all that matters really.
Click to expand...
Thanks 4 the visuals LOL
Seriously now...
Did u roll before bed? You can always do to much as well. After you roll stretch your back, side twists and stuff may get a pop or two. Can also do some twisting on the roller once it sets in to get in even deeper. Speaking of which I need to hop on mine tonight! 2 days with no rollin!!
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

treilin said:
Thanks 4 the visuals LOL
Seriously now...
Did u roll before bed? You can always do to much as well. After you roll stretch your back, side twists and stuff may get a pop or two. Can also do some twisting on the roller once it sets in to get in even deeper. Speaking of which I need to hop on mine tonight! 2 days with no rollin!!
Click to expand...
Yeah i did it late, just before bed.

Did a crunch to get up and just reached down for my toes and stretched for a momment... felt goooooood.

I didn't stretch my back like I do after training ... some overhead... some "hugging" (rhomb) type stretches. shoulda done that, huh.

No twisting to try and pop, never works for me. Currently the only out of whack area is mid - neck. Chrio said today that i had a really tight muscle mid back, seemed like he was pressing right above my right erector before he cracked me 4 times along my back then neck.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Sarge_ said:
Yeah i did it late, just before bed.

Did a crunch to get up and just reached down for my toes and stretched for a momment... felt goooooood.

I didn't stretch my back like I do after training ... some overhead... some "hugging" (rhomb) type stretches. shoulda done that, huh.

No twisting to try and pop, never works for me. Currently the only out of whack area is mid - neck. Chrio said today that i had a really tight muscle mid back, seemed like he was pressing right above my right erector before he cracked me 4 times along my back then neck.
Click to expand...
Well you may eventually SBT's back never cracked before until I showed her.
It was always to tight.
Yeah do some stretching next time.... knees to chest, twists, etc...

no orientation rings a bell 'above right erector'
3 erectors on each side of the back that run the length, some even up into the neck. So it could have been your erector.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

treilin said:
Well you may eventually SBT's back never cracked before until I showed her.
It was always to tight.
Yeah do some stretching next time.... knees to chest, twists, etc...

no orientation rings a bell 'above right erector'
3 erectors on each side of the back that run the length, some even up into the neck. So it could have been your erector.
Click to expand...
yeah my lower back is still damn tight :rolleyes:

I need to stretch that more, i've been neglecting it again.

Hmmm... it seemed to the left of the right rhombod area to me. So that erector, lol... if that helps... i'm going to roller tonight some more probably especially since i got a good cracking today.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Week 14 Day 4 - deload week

am weigh in: 222.0lbs

felt shitty this am, felt ok afternoon... felt really good around 5, 6.. and shitty again, lol.

20 minute 'workout'

Seated DB OHP: 30's x8, 40's x8, 50's x8

side lat: 15's, 20's

Standing BB BTN Military: 95x5, x5

some stretching inbetween and 2 walks to the fountain.


I'm being constantly teased with bad food :( ... today it was pizza and snickers bar... people trying to fatten me up..WTF!
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

lol @ including "2 walks to the fountain" for lack of other stuff to put in the workout entry.

Sarge_ said:
I'm being constantly teased with bad food :( ... today it was pizza and snickers bar... people trying to fatten me up..WTF!
Click to expand...
Did you try explaining that some chick you know from teh interwebs is going to be pinching your ass at a bodybuilding gathering in a week and a half? I'm sure they'd understand.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Cynical Simian said:
lol @ including "2 walks to the fountain" for lack of other stuff to put in the workout entry.

Did you try explaining that some chick you know from teh interwebs is going to be pinching your ass at a bodybuilding gathering in a week and a half? I'm sure they'd understand.
Click to expand...
LOL, yeah I can see how that would garner some restraint.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Cynical Simian said:
lol @ including "2 walks to the fountain" for lack of other stuff to put in the workout entry.
Did you try explaining that some chick you know from teh interwebs is going to be pinching your ass at a bodybuilding gathering in a week and a half? I'm sure they'd understand.
Click to expand...
it was lacking serious depth in my journal :)

not just "some chick" :evil: ... No, no one understands at all...

btw, AGAIN...I saw that damn snickers and a 3 muskateers bars and smashed them and put them in the trash :chomp:


.... it hurts my heart a little bit, but I had to do it.


i'm such a fat kid at heart.


I just ate a carton of egg beaters, some cheese, 1 cup green beans...
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Cynical Simian said:
lol @ including "2 walks to the fountain" for lack of other stuff to put in the workout entry.
Click to expand...

I was gonna post that before but I didn't have the heart LOL Sorry Sarge, but water fountain trips do not count as cardio, it is not up for debate. :)
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Kabeetz said:
I was gonna post that before but I didn't have the heart LOL Sorry Sarge, but water fountain trips do not count as cardio, it is not up for debate. :)
Click to expand...
but, but... I fast walked :(
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Those of you who have implemented a necessary de-load after being extremely fatigued:
(I think I trained a week past when I should have stopped)

How long before you felt better?

Cuz gat damn I feel like poop.

Eating is on point, healthy... good amounts of it, ect. Taking my flintstones vitamins and all :)
 
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