add healthy fats… whole eggs, steak, fish like salmon and tuna, natty pb, extra virgin olive oil (evoo), coconut oil, almonds (or basically any nut)… the list goes on. if I’m in a pinch and I absolutely need calories I’ll eat whatever’s available (putting mayo on my sandwiches, eating the “healthier” choices on a fast food menu).
there’s a search function. there are tons of articles about this stuff.
but if you must make a choice between eating dirty junk food and not eating at all, I would eat the dirty junk food. you will end up softer in the end but at least you’ll have the energy to get that one extra rep or bump up the weight, and you can build on your physique instead of tearing it down in one place to build up another.
Squat: 125, 145, 185, 205, 235x4
Still felt hamstring pain. Four reps though on the last set, not too bad, hoping to get it next workout.
Shoulder Press: 55, 80, 80, 80
Reseted after not being able to complete 90 lbs for 5 reps.
Weighted Pullups(x20lbs): 1, 2, 3, 4, 3, 2
bleh.
I am sure that I recovered sufficiently for the past several days. Thinking about starting Smolov Junior for Bench press. Meanwhile lets see how I bench 140 next workout
I posted some great info on your log the other day, but apparently it didnt get posted because I posted a link to a competing website. It had a good meal plan that you could follow. Anyways, what I basically said in my post was that you need a program with A LOT MORE VOLUME. I realize you are training for strength, but you are not going to get anywhere fast with what you are currently doing. Since you are a begginer, you NEED to be doing MORE REPS in order to practice your technique and “teach” your body how to perform each lift. Currently, you are completing less than 20 “quality” reps a week on each of your main lifts if I am not mistaken. This is not nearly enough to improve your lifts. When I first started lifting, my workout looked like this: Bench press: 2 warm up sets of 8 reps, then 3x10 with whatever weight I could handle for all 30 reps. I did this workout every other day for about a year and a half. That took my bench from 95x1 to 200x1. As you can see, I completed between 150 and 200 reps a week. Take my advice and stay away from max effort training for a few years (you do not need it yet). Remember that you do not need to work out at your max to increase your max. If you have some more questions, just ask.
Important lesson: BE PATIENT. Serious gains do not come over night. The pursuit of size and strength is a life long process. All you have to do is eat, sleep, train hard, train consistantly, and be patient.
I’m not gonna pretend to know what program you’re on or how it works. but I know that if I squat as the first exercise I don’t have much left for other exercises.
move bench to the 1st exercise to get over the hump. works every time.
[quote]fr0IVIan wrote:
are you having trouble progressing too?
I’m not gonna pretend to know what program you’re on or how it works. but I know that if I squat as the first exercise I don’t have much left for other exercises.
move bench to the 1st exercise to get over the hump. works every time.[/quote]
No im not having trouble, i usually dont have much left after squat but to be quite honest i would rather my squat go up 5 pounds than my bench go up 20 pounds any day lol
[quote]fr0IVIan wrote:
are you having trouble progressing too?
I’m not gonna pretend to know what program you’re on or how it works. but I know that if I squat as the first exercise I don’t have much left for other exercises.
move bench to the 1st exercise to get over the hump. works every time.[/quote]
No im not having trouble, i usually dont have much left after squat but to be quite honest i would rather my squat go up 5 pounds than my bench go up 20 pounds any day lol[/quote]
[quote]fr0IVIan wrote:
you know what, I would rather all my lifts go up every session.
but maybe I’m just crazy.[/quote]
Everyone wants that, but I dont always have enough in me to increase everything, and squats are my favourite exercise so i love when they go up mpre than anything
[quote]fr0IVIan wrote:
you know what, I would rather all my lifts go up every session.
but maybe I’m just crazy.[/quote]
Everyone wants that, but I dont always have enough in me to increase everything, and squats are my favourite exercise so i love when they go up mpre than anything
Squat: 115, 145, 185, 205, 240x1
Felt so confident that my second rep was going to be a success but I guess I just gave up in the middle of the rep Idc bout squats anyway.
Military Press: 55, 85, 85, 85
Felt extremely light. Was exploding the weights off. 90lbs next tuesday for sure.
Weighted Pullups(22.5lbs): 5, 5, 3, 2
According to XArena, I wasn’t hanging low enuf so i am going to stick to 25lbs for as long as I can do it with dead hang.
Bench day next, going to bench first next workout to see if I can get 140lbs.
Squat: 115, 145, 185, 205, 240x1
Felt so confident that my second rep was going to be a success but I guess I just gave up in the middle of the rep Idc bout squats anyway.
Military Press: 55, 85, 85, 85
Felt extremely light. Was exploding the weights off. 90lbs next tuesday for sure.
Weighted Pullups(22.5lbs): 5, 5, 3, 2
According to XArena, I wasn’t hanging low enuf so i am going to stick to 25lbs for as long as I can do it with dead hang.
Bench day next, going to bench first next workout to see if I can get 140lbs. [/quote]
Yer an idiot, squats are the most important part of the program… so you should care about squats more than anything, and its not a rep unless its from dead hang…
I am trying to get 3000cals every day but its pretty hard.