Spam pictures of my biceps. Whatever.

[jdmalm123]

Didn't have any physical work today, so it was basically a 3-day weekend.
As a result, I felt very good for the entire workout. All moves felt strong , quick and clean.

Dead Lift
150x4
170x4
180x3
190x2

BB Press
70x8
80x8
85x6
90x4

Pendlay Row
80x8
90x8
95x6
100x4

Pull Ups (9x4 intraset)
36


Planned pull-up progression:
(3 sessions per week)

Week 3: 36 per session. 9x4 (this week)
Week 4: 40 per session. 8x5
Week 5: 42 per session. 7x6
Week 6: 42 per session. 6x7
Week 7: 45 per session. 5x9
Week 8: 50 per session. 5x10
Week 9: 55 per session. 5x11
Week 10: 60 per session. 5x12
Week 11: 65 per session. 5x13
Week 12: 70 per session. 5x14
Week 13: 75 per session. 5x15

5 sets until 5x20, then I will probably add weight...and no, I don't think this will happen 100% on schedule, but I'm not worried about that...

[elijah]

Looking good JD. What about 2013? What are your goals by the end of this year, referencing your sig line?

[jdmalm123]

Originally Posted by elijah

Looking good JD. What about 2013? What are your goals by the end of this year, referencing your sig line?

My first goal would be to return to my prior 1RM bests, which are:

Bench 250
Squat 355
DL 405
Press 155
Pullups 20

My second goal would be to set new 1RM bests, which I would like to be:

Bench 275
Squat 365
DL 415
Press 180
Pullups 20+

MaB member, Fazc, had said that a 500 squat, 350 bench and 550 DL were feasible for any hard training lifter. If I can hit my two sets of goals above, then I think another year to increase my lifts to a 500 squat, 350 bench and 550 DL is within reach.

[jdmalm123]

Over the years, I have taken vitamins on and off. While they never hurt me, I can't say they did anything for me either.

Only two times did I had a noticeable effect from vitamins...regular dosing of ZMA, B-complex and Chromium. I think it was mostly the Chromium, but I was always hot and felt amped up (more unsettling than useful). The other time was Glucosamine/Chondroiton. I had a creaky knee and after a month of G/C, it went away. However, that's the same time as any natural minor body repair would take, so it could be coincidental.

This doesn't mean that they don't work, but I think effects are minimal if you are eating a range of foods with decent nutritional value. When was the last time you had any significant quantity of oranges...if it was a while and you don't have scurvy, you get my drift.

That said, I am finishing off what vitamins I have left over during my current routine. It should take 45-60 total days to use them up. After that, I don't plan to take anything other than vitamin C as needed.

I do like the gummy vitamins, but that's more because they are like gummy bears than vitamins.

Also, dark beer, chocolate and bacon have vitamins!

Current vitamins I am taking daily until they run out:
Vitamin B (2)
Vitamin C (2)
Vitamin E (2)
L-Arginine (2)
Gluco/Chond (4)
Fenugreek (4)
Magnesium (1)
Fish Oil (1 sp) I keep forgetting the fish oil!

[BendtheBar]

I could never stick with vitamins either. I used to have some pineapple chewies that weren't bad, but I always feel good enough when just doing the right things.

[jdmalm123]

Originally Posted by BendtheBar

I could never stick with vitamins either. I used to have some pineapple chewies that weren't bad, but I always feel good enough when just doing the right things.

Yeah, gummy vites are the shiz.

I'm so glad our ancestors invented food! Notice, they didn't invent vitamins!

Also, did you know they didn't invent the wheel....they invented the stone barbell plate.... why else would they invent fire and become known for high protein diets? Because they were driving around??? Hell, no, they were dead lifting!!!

[jdmalm123]

Posting my current diet for future reference:

7:00AM BREAKFAST - 3 slices uncured bacon + 3 large eggs (cooked in bacon grease w/butter) + coffee with flavored creamer.

12:00PM LUNCH - Sandwich: 2 slices Roman Meal Whole Wheat bread, 2 slices cheese, 4 slices ham, 4 slices turkey, mayo, mustard + water.

4:00PM SNACK1 - Snickers Bar + water + vitamins.

5:00PM Workout (Iron supplement?)

6:00PM SNACK2 - Pint of Raw milk + 4 cookies.

7:00PM DINNER - 4 oz beef and/or chicken (occasionally sushi) + handful of Sun Chips with Salsa or Guacamole.

9:00PM SNACK3 - 2 tbsp "white chocolate wonderful" peanut butter + water.
...(If I skip anything, it's this. Also, PB acts like a sleep aid for me when eaten an hour prior to bed).

This works out to 2200-2300 kcals/day (less if I skip the PB)

Macros are: PRO 147g (25.9%) CHO 150g (26.5%) FAT 120g (47.6%)

Fat is high intentionally.

PRO is about 1g/lb of LBM. When I need more protein, I will just add whey to the drinks.

CHO seems adequate for energy so far and is mostly clustered around the workout.

My weight is steady after 2 weeks of this so far...For me, consistent eating is more important than exactly what I eat. I tend to undereat when training.

[jdmalm123]

Well, the 20# and 25# DBs magically re-appeared.

Pyramided (actual word?) all the exercises.

This is the first one of these "light" workouts that had me breathing a little and actually felt like bodybuilding.
That's good!

DB Curl
15x15
20x15
15x15

DB OH Tricep Extension
15x15
20x15
15x15

DB Lateral Fly
10x15
15x15
10x15

DB Snatch
30x5L/5R
35x5L/5R
30x5L/5R

Standing Calf Raise (13x25 intraset)
BW x 325.

[BendtheBar]

All I saw was a Snickers bar and milk. Then I had to go eat a Snickers bar.

Keep after it.

[jdmalm123]

Originally Posted by BendtheBar

All I saw was a Snickers bar and milk. Then I had to go eat a Snickers bar.

Keep after it.

Hey, man, that Snickers is costing you about $345/month! Now behave!