Phoenix

In regards to the above, the matter was taken out of my hands.Since today morning have been feeling symptoms of cold. Sneezing constantly, runny nose and all that. Also body temperature is running a little high. So took an off today. Also I'll most probably use this as a deload/recovery week.I have been training for 3+ weeks continuously. Thats after weeks of no training and playing around for no reason. In the 3 weeks I have been doing a very high level of volume. At least 4 times more. Also doing cardio on a regular basis. As I previously noted have been feeling odd aches and pains throughout the body..esp. my shoulders. So me thinks from the next cycle will build in a recovery week within my training cycle.

Recap Week 3: 1.Training: Good and progressive! Hit all my bodyparts. In terms of volume had to cut back a little because systemic fatigue was too high. Finally was able to rehit some of my old PRs from when before the detraining started. Shoulders: Using a separate day for benching and for overhead pressing is making my shoulders feel very sore. I'm talking about a dull joint ache. Had to apply pain relief sprays for the dull feeling to go away. In fact overall, I do feel a little stiff and dull. Some aching parts... It's mostly because I'm not used to this level of volume and frequency. Might have to go for a DELOAD week. Not decided on this as yet. Nutrition: Had all my meals properly Good overall week.

As written in my 1st post, a few of my goals were not clear when I started out...hence another summary here..with more detailed info. My focus: Hypertrophy. I've been training for a few years but all my workouts have been about just going to the gym, trying to hit a PR in weight and that's it. Frequency and Volume have been very very low. Also bad nutritional practices. Training: 1.Just train regularly and hit every muscle with low rep multiple sets so that I hit failure via volume. So I can do my main set and then just keep going till I have tor reduce the intensity too much. Use any equipment available to be able to hit it. 2.Also keep a regular frequency. No long breaks to wait for the perfect training day (as in : no soreness, only when I've slept 6+ hours, only when my entire day's schedule is correct, only with pre wkouts etc etc..) 3.In terms of frequency, it'll take me at least a 100 or so pregressive workouts strung together and done consecutively fir the results to start showing up. Hypertrophy changes take upto a month to start coming up. 4.Focus on training bodyparts. if I can't do the regular exercise then just focus on some bodyparts and do something anything for it. Think like a bodybuilder. 5.Cardio: A stronger heart will help mec arry more muscle easily. Already with a few sessions of cardio am seeing a difference in how long it takes me to rest between sets. 6.Stretching Nutrition: 1.Focus on muscle building as opposed to fat loss. I'm going on a Protein: Carb ratio of 1:1.5. Need to build muscle first before I think about stripping down the fat to show off my muscles. 2.Might put on a little more fat (currently at 25%) but it's part of the process. 3.Take ALA, chromiom, garcenia to reduce amount of carbs stored as fats. 4.Reduce saturated fat intake and trans fat intake as much as possible. Increase omega 3 supplementation. Three Missions: *Cover all bodyparts- bodybuilding style. So no more ignoring my incline presses or my hamstring curls. *Volume and frequency- No more just 1 set to a new PR and wrap the session. RnD in terms of how much volume I need to do/ am capable of doing. -All muscles at least 1/week . -At least 3 weight training sessions in a week. As of now, just getting to the weight room 3-4/week and doing set after set after set is a big thing. I don't mind program hopping for now at all...as long as I get in the gym and keep training. (doggcrap, 5/3/1, push-pull, max ot whatever....) -Minimum 2 cardio sessions. *Nutrition- -Protein: Carb= 1:1.5 -Eliminate/ Decrease Trans fats (which until now I was consuming on a regul;ar basis -Focus on eliminating Saturated fat. I'm getting a lot of it from secondary sources anyway. -Increase Omega 3. Supplement with 1 gram of EPA+DHA everyday. It'll take me at least a 100 or so pregressive workouts and proper nutritional protocols strung together and done consecutively for the results to start showing up. Hypertrophy changes take upto a month to start coming up.

Just to be clear- if I don't have enough space or heavy DBs then I can hang for time and still participate?

pantinaprovina: Hye @ pantinaprovina: Hye! thanks for checking out the page. Week's been a little hectic...aatually rather than it being hectic seems like I don't have much energy left. Need to sleep better for better performance in the day As summarized above, my focus is going to be on just training consistently-day after day, week after week...hopefully as I continue to do this for the next few months at least. As of now since I've gotten back to training I'm counting only 3-4 sessions per bodypart after my layoff due to multiple reasons. Need to build up on a few hundred at least! Recap Week two: *Routine:Finally seem to go with a bodypart that is making sense to me. I'm going with a Dorian Yates split...or at least will from the coming week since last week was more experimentation. *Volume:Kept experimenting with more sets and it seems it needs a staggering amount of volume for me to be able to recruit all muscles. Need a few years of training like this to be able to recruit all fibers at once. Weight training: Had my 4 days Weight training split: Missed hitting some bodyparts because of experimentation in volume. Cardio: could manage only 1 day Lifestyle goals: not much headway. Solutions: *Adhd med - time it properly.

Weekly Update: 1.Hit the weights 4 times, Cardio:2 ! 2.Covered all bodyparts 3.Nutrition- a far way from perfect..but have started applying bits and pieces wherever I can. Need to work harder on my diet - be more specific as to what I want to do. Have started learning how to do diet planning- need to apply it on myself now

Thanks! Changed it

Hello Seth. Thanks for the analysis. Regarding what you said: 1. To be clearer about hand distance I should be holding it a little closer ? For this session I just held it way out where the knurling ends. With this spacing the bar ends in my hip crease without shrugging. I guess if I take it a little closer like what you said I'll be able to incorporate the 1st pull more actively for a snatch. 2. Good point about hinging up after shins hit perpendicular. I guess the hip extension occurring late helps me incorporate more hip thrust for the snatch

Following this!I like the overall structure of your goals..and since our goals are so similar- I'm going to shamelessly copy some Abt 5/3/1 - you could in the future try it again without removing the 10% . It did make a little difference for me. For volume- how abt do your current routine as it is, then follow it up with BBB. Abt the routine- a friend of mine informed me abt a similar routine but with more upperbody work- greyskull lp I think it's called. You might want to check it out for yourself.

How do I change the title of my challenge page?

Snatch grip deadlifts- form check please: (I jut did it like conventional deadlifts with my hands way out to fix bar in my hip crease)

Abt protein not being absorbed from supplementary sources..can you please provide some sources for this? Because if it's true then I need a major rhaul here. I get most of my protein (75% +) from supplements

Ok..here I go.. In all my shame- my pics But before that posting my numbers just so that my ego is not completely crushed Current Strength numbers: Squat: 325 x 1 Bench: 225 X 3 Deadlift: 425 x 1 Push Press: 185 X 1 Decline dumbbell press: 110 x 2 Dumbbell row: 110 x 2

Date Completed: August 02,2013 Workout Details: Snatch grip deadlifts Exercise feedback: Did my snatch grip deadlifts today in lieu of my sumos. Overall session not good I maxed out at 245 x 5 (2sets) whereas my sumo is 425. *Grip was a problem so had to use straps. *Had to bend over more than what I am used to, not comfy. In fact after 185 it was so uncomfy that I raised the rack height and put a plate below my plates. *It seems that my body still struggles in some positions.I'm just not flexible enough, functional enough. Maybe..just maybe, introducing movements like this with more ROM will help my main movements? So later on I should introduce some accessory movements like more snatch grip dead, stiff leg or just deficits. While the session was not that great it gave me a lot to think about. Technique Analysis: 1.Hip ext late. Hip and knee not locking out simultaneously. 2.Not pushing left leg. Right leg too dominant 3.Excessive abduction (to give space to my tummy?)

Damn! You and me too!!! 12 in 1 go??!!! I haven't managed anything more than 6-7. ANd that made me bloated!! Why would you say that? From what I know it's the best source f protein. And in regards to fat, since it's all saturated fat in the egg, I would think that sea food, nuts would give me better quality fats if I were to consume some food only for the fat.. _____________ All hail the person who thought of this thread! To be honest my stomach is getting puffed and bloated when I look at the sheer massive QUANTITY you people are consuming. I eat like a little tweety bird compared to you. Also I'm a lacto-ovo-vegetarian. My only source of animal protein is dairy and eggs. And speaking of eggs I normally have a max of 4/day. In the past have gone upto 2 dozen..but found it too difficult to sustain.... need.....tooooo......EATTTTTTT!!!!!!!!!

Date Completed: August 02,2013 Workout Details: Snatch grip deadlifts Exercise feedback: Did my snatch grip deadlifts today in lieu of my sumos. Overall session not good I maxed out at 245 x 5 (2sets) whereas my sumo is 425. *Grip was a problem so had to use straps. *Had to bend over more than what I am used to, not comfy. In fact after 185 it was so uncomfy that I raised the rack height and put a plate below my plates. *It seems that my body still struggles in some positions.I'm just not flexible enough, functional enough. Maybe..just maybe, introducing movements like this with more ROM will help my main movements? So later on I should introduce some accessory movements like more snatch grip dead, stiff leg or just deficits. While the session was not that great it gave me a lot to think about. Technique Analysis: 1.Hip ext late. Hip and knee not locking out simultaneously. 2.Not pushing left leg. Right leg too dominant 3.Excessive abduction (to give space to my tummy?)

Thanks. Am focusing on volume. It's surprising really. I'm now experimenting with more and more sets and on quite few movements I am able to replicate and sometimes even outperform what I did in the previous sets! I would say I'm just not as advanced as I thought I was, for my CNS to recruit all my muscle fibres in the few sets that I was originally doing. Will keep plugging away and experimenting. Need to find a fine line between optimum volume and too much that it starts stressing my endocrine system.

Done! Or rather a WIP The application on the other hand is in full progress

Might sound like a broken record to some of the people who remember my old threads. But here's what I am focusing on- body comp. Because of the way I've trained over the years (right or wrong) and esp. my (lack of) nutritional practices in the past I don't look good. I have a decent level of strength. (relatively speaking of course considering my lineage and the general population here.) Although I don't specifically train for other aspects of fitness I have quite a while outperformed the people who do train in those aspects(strength is THE most imp aspect of "fitness" after all!). BUT..I Don't look the part! Everytime I look at myself in the mirror I cringe have to ask "Do I even lift?" I know what Ive been doing wrong: *Inconsistent training. *Hardly any volume..and very low frequency. It's like I am just training my cns to get better at some movement as opposed to actually getting strong via hypertrophy. *Nutrition: I eat to satisfy my mood rather than anything else. Main Quest Storyline Hence, main quest for the next few months- to look good *having a relatively low percentage of body fat- at least my stomach shouldn't be protruding out. If a hint of my abs gets visible even better. *Some musculature.... *while all this is a little difficult to decribe in words I do have pics of where I would like to be in the next few months- at least in that neighbourhood. Three Missions: *Cover all bodyparts- bodybuilding style. So no more ignoring my incline presses or my hamstring curls. *Volume and frequency- No more just 1 set to a new PR and wrap the session. RnD in terms of how much volume I need to do/ am capable of doing. -All muscles at least 1/week . -At least 3 weight training sessions in a week. -Minimum 2 cardio sessions. *Nutrition- I'm doing a course in basic nutrition so start applying the knowledge here and now. While this is a vague goal (for now) I'll be updating this in terms of what I need to eat and when. (If I do sound a little vague in terms of what training program I'm going to do it's because I am confused. As of now, just getting to the weight room 3-4/week and doing set after set after set is a big thing. I don't mind program hopping for now at all...as long as I get in the gym and keep training. (doggcrap, 5/3/1, push-pull, max ot whatever....) Life Quest Diet/Fitness Side Quest Mini-Quests (To be updated later as I understand the concept more) What's Your Motivation? I don't want to watch my life from the sidelines...just looking how and what others are doing and not to particiapate. I want to live through what I am passionate about! It's like I have a passion, something I enjoy and am not even living it or looking the part. Current Strength numbers: Squat: 325 x 1 Bench: 225 X 3 Deadlift: 425 x 1 Push Press: 185 X 1 Decline dumbbell press: 110 x 2 Dumbbell row: 110 x 2 Personal details: Adhd, Periodic clinical depression. *Pics coming up

Hmm...so I've been taking a hyooge sabbatical from the forums for quite a while. Well, assuming anyone remembers me- I've finally gotten my feet wet-have changed my job and field. Current PRs: 315, 225 (2), 405 However for various reasons (mostly sickness, job schedule and some injuries....and laziness?) I've been skipping my sessions. So for my return to the NF boards (thank you FB) I'm keeping it simple. 1.Train according to my set program 4 days/week. Just do the damn thing- make time somehow! All other things I need to work on- to be posted later!

front squat: 225 x 3

bench: 225!

Welcome to NF! Perhaps you've lost some fat and gained muscle which is why the scale shows the same weight. Did you get your bodyfat % checked before you started training? What about pics? Do you need advice only for Paleo? If so, I think Steve has put up a very good article on the main site. Or do you need a complete program + diet advice? Better post in as much detail as possible what exactly did your trainer make you do for 2 hours a day and what diet you were following. How much weight were you lifting when you started out versus how much weight are you lifting 2 months later?

Overhead squats: 135 X 3 This was one of my goals a while ago. Finally did it! This was a part of my Personal Trainer class.

Haven't heard pf this one. What benefits did you notice? Did you test your testosterone levels before and after taking it?