Bill's conquest for strength & size.

[WilldBill88]

Originally Posted by BendtheBar

I wouldn't back pedal. Get in the habit of stopping sets when your reps start to feel floppy. I never perform sloppy reps.

I seen several men over the years get in patterns of deloading or cycling down on weight every time they have an off day. This usually leads down a slippery slope.

Over the years 1 out of 4 of my workouts were simply sub-par. Regardless of the outcome, we need to continue to focus on the things we can control, meaning the effort, improving form, nutrition, etc. If we do this, results will come in the long run.



I doubt that's the case. With that said, if you start to feel beat up, take a week off. It's ok to lick your wounds every now and then.

How's your diet and nutrition been lately?

I hate to jump in your log and give you unsolicited advice. I just don't want to see you hit that cycle of back pedaling when an off day happens.

BtB, I appreciate all constructive feedback! I dont believe I'm getting sloppy on my form, but squats for an example. I can lift 200lbs but, I dont quite have the strength or maybe endurance to complete 3 sets of 5 reps, yet. If I don't think I can make the next rep I'll just rack the weight. But, I dont want to over-due it you know?

As far as my diet goes, I feel I eat fairly healthy and try to eat alot! Yesterday looked like...

Breakefest:
-2 eggs scrambled
-1 frozen waffel with butter and syrup
-1 bowl of Corn Flakes
-Glass of milk and or orange juice

Mid-Morning Snack:
-Nutri-Grain bar
-Gatorade

Lunch:
-Tuna Sandwich
-Potato salad
-grapes
-Graham crackers and chocolate fudge
-Glass of milk

Dinner:
-Steak
-Potatoes and gravy
-Bread and butter
-Carrots (cooked)
-Glass of milk

Mid-evening snack
-English Muffin, one half peanut butter and the other half honey
-More milk

Starting tomorrow with Workout B, shooting for a 235 deadlift.

[Disciple X]

Dont know what your diet goals are, but that list is probably a lot higher carbs and a lot lower protein than you think it is. I use myfitnesspal aka calorie counter on my phone. Its easy to use and keeps me honest. I was surprised when i first started logging how low my protein was and how high my carbs were. I suggest logging in some program for a bit to get a grasp on macros. It will probably help a lot.

[WilldBill88]

Originally Posted by Disciple X

Dont know what your diet goals are, but that list is probably a lot higher carbs and a lot lower protein than you think it is. I use myfitnesspal aka calorie counter on my phone. Its easy to use and keeps me honest. I was surprised when i first started logging how low my protein was and how high my carbs were. I suggest logging in some program for a bit to get a grasp on macros. It will probably help a lot.

I'll have to check it out, I been out of protein powder for about a month so that has been a factor for me.

[WilldBill88]

Monday, August 6th 2012
WorkOut B

Front Squat:
1x10x45 (Warm-Up)
1x5x110
1x5x135
3x5x150

Barbell Rows:
1x10x45 (Warm-Up)
1x5x70
1x5x80
3x5x100 (PR)

Shoulder Press:
1x5x50
1x5x60
3x5x70

Deadlift:
165x5
195x5
235x2 (PR)
*225 felt easier last week, but just adding that extra 10lbs felt pretty heavy.

Barbell Wrist Curls:
2x10x60

Machine Calf Raises:
3x10x60

Wasn't sure how my workout was gonna go. The first half I was there, there was a only a couple
people there and no music was playing. Finally they turned on some music and then it started to get crowded. Overall I ended up having a good training session.

[BendtheBar]

Originally Posted by WilldBill'88

BtB, I appreciate all constructive feedback!

Thanks. Just didn't want to be a pest.

If I don't think I can make the next rep I'll just rack the weight. But, I dont want to over-due it you know?

Certainly. Better to do what you can and try to improve it over time than to overdo things.

As far as diet, I think you're around 100 to 110 grams of protein. A little lower than where you should be. Overall your diet looks good, but lifters need a little extra protein because their bodies are in a constant state of repair and recovery.

I would try to add 50 grams per day. If you don't feel like eating any more eggs, just get some whey protein and dump one scoop in a glass of milk 2x a day.

[BendtheBar]

Congrats on both the PRs today!

[WilldBill88]

Thanks, BtB!

Wednesday, August 8th. 2012
Workout A

Back Squat:
1x10x45 (Warm-Up)
1x5x160
1x5x180
3x3x200
*I asked the main trainer at my gym if he'd watch my form on my last set. He said my form looks good but says I'm squating a little to low and my rear is starting to tuck-under. I'm not sure how to tell or feel how i'm doing that.

Chin-Ups:
2x5
3x4

Bench Press:
1x10x45 (Warm-Up)
1x5x70
1x5x90
3x5x110

Incline Press:
1x5x45
1x5x65
3x5x85

Reverse Arm Curls:
1x10x50
1x10x40

[BendtheBar]

*I asked the main trainer at my gym if he'd watch my form on my last set. He said my form looks good but says I'm squating a little to low and my rear is starting to tuck-under. I'm not sure how to tell or feel how i'm doing that.

That's not extremely uncommon. As long as your lower back is feeling ok I would be concerned too much. Just try not to worry too much about going below parallel and you'll be fine.

[BendtheBar]

How's the training WB?

[WilldBill88]

Originally Posted by BendtheBar

How's the training WB?

Hey guys, Im still lifting! Just been a hectic week for me; work, personal life and my computer crapping on me... Missed Mondays workout cause I had to run errands then go to work, going to post my logs...