Trevor's Log

[Trevor Lane]

Originally Posted by CallmeKing

Nice workout for just being BW stuff. When are you getting to the gym?

Mon, Tues, Thurs, and Fri... and every other Wed as my work schedule allows it.

[glwanabe]

Let me just leave a few links for you here. Plenty of good stuff to spend an hour or two reading through.

Classic Physique Builder

Search for chuck sipes

Sipes, Chuck

MuscleMemory - The Internet Bodybuilding Database

IRON AGE FORUM

[Trevor Lane]

Monday 15 Mar 10 Chaos & Pain block A1:
Workout:

1. Front Squats:1*15@135, 2*6@205&195, 2*4@185 2*2@205&225, 2*1@225
2. Calf Raises:2*15@180&160, 1*10@160
3. Bench:1*15@70, 2*6@110&90, 2*4@90&110, 2*1@140&120
4. Ab Wheel: 3*20

Notes: 1st time doing a front squat and I found it very awkward. I couldn't get close to ass to grass without feeling like I'd fall over, but I liked that when I got home I was sore on the lower inner thigh which is a part that I've never worked before. I think next week I'll go really low weight and concentrate only on form: going all the way down and controlling the weight a bit better. Bench was supposed to be close grip, but my ticeps weren't having that after yesterday's dips. Should have done more with the ab wheel. No excuse there.

Food & Supplements:
Heavy Day Cals Protien Fat Carbs
Meal 1
2 cup Cottage Cheese 412 46 18 12
1 scoop whey 126 24 2 2
1 apple 116 1 0 23
2 fish oils 25 2 3 0
1 vitamin d-3
1 Ripped Fuel

Meal 2
2 burger patties 408 40 26 0
3/4 cup Spinach 37 5 1 0

Meal 3 - Preworkout
1 cup milk 146 8 8 13
1 egg 72 6 5 0
1 scoop whey 126 24 2 2
1 serving methyl mass 20 0 0 2

Meal 4- Post workout
1 cup milk 146 8 8 13
1 eggs 72 6 5 0
1 scoop whey 126 24 2 2
1 tsp instant coffee 2 0 0 0

Meal 5
1 can Sardines in LA Hot sauce 230 24 15 0
3/4 cup Spinach 37 5 1 0

Meal 6 - All day snack
3 cups Mixed nuts 2442 71 212 19

Totals 4542 293 307 89
Per lb bodyweight 22.7 1.5 1.5 0.4

[jwood]

Looking good man, how do you like the ab wheel? It has become my favorite ab workout.

Front squats, I always find that I need to focus on keeping my elbows and head up, so that the weight does not feel like it is going forward. It is a very awkward movement, you will get the feel of it.

Do you use olympic grip, or crossed arms?
I recently switched to crossed arms, and I find it much more comfortable.

[Trevor Lane]

Originally Posted by jwood

Looking good man, how do you like the ab wheel? It has become my favorite ab workout.

Front squats, I always find that I need to focus on keeping my elbows and head up, so that the weight does not feel like it is going forward. It is a very awkward movement, you will get the feel of it.

Do you use olympic grip, or crossed arms?
I recently switched to crossed arms, and I find it much more comfortable.

I dig the wheel, much better than the military situps and variations that I've alsways done. With the Fr. squats I think I need to cut the weight in half and get used to doing them correctly before I try to put my bodyweight up I used the olympic grip, but will try crossed arm as well.

[Grip-N-Rip]

I think your fats a a little too high and you could def use some better sources for fats.

[Trevor Lane]

Originally Posted by Grip-N-Rip

I think your fats a a little too high and you could def use some better sources for fats.

Yeah, I think I'm gonna cut the nuts and Cottage Cheese down and up the beef and tuna. That way I'll end up with 1g fat per lb and about 0.5g carbs per lb bodyweight. That way I'll have a 2:1 in favor of fat over carbs. That will also bring my cals down to 3861 and 19 per lb. Do you have some recommendations???

I also plan to eat liver once a week. I'm not strict paleo (I eat dairy and my mixed nuts have peanuts), but I think that diet philosophy & the science behind it is pretty solid and it pushes eating organs and offal.

[Trevor Lane]

Today's Log:
Chaos & Pain template Block B1:
High Pull (not olympic style - no bumper plates to dump it, and done on 3-d smith... yes my gym sucks and I need to find a new one, at least this type isn't counterweighted)
1*15@95 lbs, 2*6@115 lbs, 2*4@135 lbs, 2*2@155 lbs, and 2*1@155 lbs

Skull Crushers (I'm assuming the tricep bar weighs 15 lbs, not 25 lbs)
1*15@25 lbs, 2*6@35 lbs, 2*4@45 lbs, 2*2@55 lbs, and 2*1@65 lbs

Wrist Rolls w/fat gripz@35 lbs for 10, 8, and 6
Ab wheel for 100 straight, no breaks/sets

Notes: I was much more confident with this session then yesterday as I have at least some familiarity with all of these exercises. I was sore as **** today from last night, but this session seemed to bring me back which I knew it would. Tomorrow was gonna be the bear for the first time, but I think I'm gonna scrap that and play solitaire (you'll see what that is if you don't know) for 2 reasons... 1 - I need to be more familiar with the lifts that make up the bear before I attempt it so I don't get hurt and 2 - I'm not sure if I'll even be able to put up an empty bar for the bear tomorrow.

Food & supplements:
Heavy Day Cals Protien Fat Carbs
Meal 4
2 cup Cottage Cheese 412 46 18 12
1 apple 116 1 0 23
1 multivitamin
2 fish oils 25 2 3 0
1 vitamin d-3
1 Ripped Fuel 5x

Meal 3
2 burger patties 408 40 26 0
1 cup Spinach 49 6 1 0

Meal 1 - Pre workout
1 cup milk 146 8 8 13
1 egg 72 6 5 0
1 scoop whey 126 24 2 2
1 serving methyl mass 20 0 0 2

Meal 2- Post workout
1 cup milk 146 8 8 13
1 egg 72 6 5 0
2 scoops whey 252 48 4 4
2 tsp instant coffee 5 0 0 0



Meal 5
1 can tuna 220 41 5 0
1 cup Spinach 49 6 1 0

Meal 6 - All day snack
3 cups Mixed nuts 2442 71 212 19

Totals 4559 313 298 89
Per lb bodyweight 22.8 1.6 1.5 0.4

[jwood]

Good workout, how do you like the chaos and pain template?? I have been looking at it and it just does not seem like all that much work, compared to a squat, push, and pull, which is the version of c&p that I use.

Just wanted to get your opinion, do you feel exhausted after a workout, or like you have more in the tank?

[Trevor Lane]

Originally Posted by jwood

Good workout, how do you like the chaos and pain template?? I have been looking at it and it just does not seem like all that much work, compared to a squat, push, and pull, which is the version of c&p that I use.

Just wanted to get your opinion, do you feel exhausted after a workout, or like you have more in the tank?

I'm exhausted when I get done.