MalachiMcMullen Posted October 14, 2009 Author Share Posted October 14, 2009 Did some bench. Class schedule has my regular lifting schedule all a tizzy, so I haven't been pressing like a used to. Of course, I used to do some decent OHP too, that's a bit harder to do at the moment OHDBPress strict 75x5/5 Bench 135x10 155x10 175x10 205x5 225x3(this and the 245 were wide grip) 245x1 205x3 135x5 CG 135x10 Wide grip Some pullups and done. Quote Link to comment Share on other sites More sharing options...
Guest Bullitt Posted October 14, 2009 Share Posted October 14, 2009 Axle Deadlifts, regular grip 290x5 290x5 290x5 290x5 290x5 Steeerong stuff brother! The bionic knee is funtioning well I see. Quote Link to comment Share on other sites More sharing options...
Magnus Posted October 14, 2009 Share Posted October 14, 2009 Did some bench. Class schedule has my regular lifting schedule all a tizzy, so I haven't been pressing like a used to. Of course, I used to do some decent OHP too, that's a bit harder to do at the moment OHDBPress strict 75x5/5 Bench 135x10 155x10 175x10 205x5 225x3(this and the 245 were wide grip) 245x1 205x3 135x5 CG 135x10 Wide grip Some pullups and done. Nice OHDBPs! Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted October 15, 2009 Author Share Posted October 15, 2009 Nice OHDBPs! It was just a one DB press for now. I'm not sure if I should do 2DB presses yet, but I hope sometime soon. Those were my favorite pressing movement. Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted October 16, 2009 Author Share Posted October 16, 2009 Alright, I've given in to society! I'm tired of being JUST out of range of a visible six pack. I've decided I want one. I still can't lift as heavy as I'd like to for the next few weeks, but I'll be able to gradually go up in weight. Problem. I have no idea how to lose bf%. I used to have a few things bookmarked here and there about nutrition and a proper diet, but I like food far too much to count what I eat. I will, however, be taking a suggestion Chris Rice made awhile ago and I'll be writing what I eat each day... starting tomorrow That should at least get me to realize any obvious flaws in my diet(I'm aware of quite a few already, perhaps writing it down and seeing my goal next to it will help me make better decisions?). I don't want to lose weight overall as I'm just gaining it all back after my ACL recon, just drop bf%. I don't care if it happens in 8 weeks or 52, I just don't want to compromise my strength too much. Any suggestions? I'm going to be starting back up with my 24kg KB starting tonight, just did a few swings/snatches/complexes/etc. Quote Link to comment Share on other sites More sharing options...
Guest Bullitt Posted October 16, 2009 Share Posted October 16, 2009 Alright, I've given in to society! I'm tired of being JUST out of range of a visible six pack. I've decided I want one. I still can't lift as heavy as I'd like to for the next few weeks, but I'll be able to gradually go up in weight. Problem. I have no idea how to lose bf%. I used to have a few things bookmarked here and there about nutrition and a proper diet, but I like food far too much to count what I eat. I will, however, be taking a suggestion Chris Rice made awhile ago and I'll be writing what I eat each day... starting tomorrow That should at least get me to realize any obvious flaws in my diet(I'm aware of quite a few already, perhaps writing it down and seeing my goal next to it will help me make better decisions?). I don't want to lose weight overall as I'm just gaining it all back after my ACL recon, just drop bf%. I don't care if it happens in 8 weeks or 52, I just don't want to compromise my strength too much. Any suggestions? I'm going to be starting back up with my 24kg KB starting tonight, just did a few swings/snatches/complexes/etc. Sell out. Next thing you know we'll be seeing you on the cover of Men's Health. Kettlebell swings and a good diet should be enough at your age. Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted October 16, 2009 Author Share Posted October 16, 2009 I've had an 8 pack for years. Lost it a bit when I got in the 215ish range, but I'm more cut up now @185-190 than I've ever been. Tons of running and rucksack marches, push-pull-situps, core training up the whazoo (ab wheel, dragonflies, jackhammers, etc), and normal lifting complete with a good diet keep me here. You're young - it should be easy for you I used to have an 8 pack when I was 12.5% bf. I want it back! It bugs me because you can see that I have some large abs even in not-so great light, but there's no definition. I've never carried much fat, so I don't suspect it'll take too long to achieve to my satisfaction. I really just want to do it so I can say I did it and know how to repeat if I ever want to again later in life. Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted October 16, 2009 Author Share Posted October 16, 2009 Wow, I'm down to 184lbs today. Crazy. I feel strong right now too, that's the weird part. Anywho, I did some standard cardio-bunny BS today and will do more KB complexes tonight. I'm trying to find a complex I really like and can combine with the ladder concept as I understand it. Beyond that boring crap, I had a bowl of Raisin Bran for breakfast and a bowl of instant oatmeal with some brown sugar sprinkled in. Homemade chicken noodle soup tonight. Did 5x5 with 225 in box squats today. Very easy but I'm trying to save myself up for some bigger weights in the next few weeks when the docs and PTs give me the all clear. I did some 2HP and some one handed axle pulls too. Worked up to 160 for a few iffy reps either hand. 2HP-54mm(though I think mine actually measures 52mm) 150x1 160x1 170x1 180x1 190x2 singles 180x5 singles 195xhover 170x5 singles Subtract 9lbs from everything and that's what I thought I was working with. I weighed out the whole setup loaded to what I thought was 181 with the same plates I used when I did 2 singles with it. The scale said 190.4lbs. For those observant few who think ahead of what they read, I weighed myself at 184 only minutes after I pulled 190 for 2 singles. I've been close to a BW pull for awhile, pulling 160ish at 170ish BW and about the same percentage at 190. I just had to drop a bit of fattness. Quote Link to comment Share on other sites More sharing options...
knyaz Posted October 16, 2009 Share Posted October 16, 2009 190x2 singles 180x5 singles 195xhover 170x5 singles NICE WORK THERE ZACH!!! Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted October 17, 2009 Author Share Posted October 17, 2009 190x2 singles 180x5 singles 195xhover 170x5 singles NICE WORK THERE ZACH!!! Thanks man! I periodically have sessions that go this well, then dozens of sessions between them that end in me not pulling over 160. I'm not used to writing my 2HP down to be honest. Never ended up remembering to do it but I'm going to make an effort to document my grip-specific training from here on out. This was, by far, my best pinch session ever too and not just because of the BW thing, that's coincidental. I did some KB swings up to 100 total and messed around with a new complex I think I will continue: Swing, clean, C&P, snatch, overhead squat. Just tested it out today, will work up the ladder to 5 tomorrow... hopefully Oh, and I had 4 cookies earlier Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted October 17, 2009 Author Share Posted October 17, 2009 2 bowls of a healthy cereal and hopefully some Bennigan's chicken tonight. Nobody makes chicken like a good ole-fashioned gay amish guy from Ann Arbor. Did 5 minutes on a bike at a slightly increased pace. I'm going to dispense with the cardio and KB for tonight and tomorrow. It's kicked my ass these past 3 days. Deadlifts(OLY bar) 315x5 325x5 325x5 325x5 345x5 These felt amazing. My knee was a bit wobbly during the 345, so it wasn't the smartest thing I've ever done, but at least they all felt easy aside from taking extra caution off the floor. 1 1/2 weeks from now is when my doc and PT's said I could lift heavy heavy again, so I was a bit more brave today. Feels good to have the torso ache after a solid set of deads. Form was rock solid too. Haven't lost much Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted October 19, 2009 Author Share Posted October 19, 2009 (edited) Did some KB swings up to 100 total and 50 snatches total last night. I can't see myself doing the same thing with my KB every night, but I will try to gradually increase the intensity. I'm remembering why I love/hate these damned things. I have a poorer quality brand, so the handle has a nice ridge on the underside of the handle. I could shave it down and probably will someday, but I forgot about it until quite recently. Ouch. I'll do all of my sets with a handtowel wrapped around the handle to save my skin. I had 2 bowls of cereal and a 6" Tuna sub yesterday. Oh, and I had a caramel covered pecan roll that my mom made last night. Delish. Edited October 19, 2009 by MalachiMcMullen Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted October 20, 2009 Author Share Posted October 20, 2009 (edited) Last night: 100 total snatches and 100 swings all done in sets of 10 with each arm and not all at once. I had 2 bowls of cereal and a footlong chicken sub. Edited October 20, 2009 by MalachiMcMullen Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted October 21, 2009 Author Share Posted October 21, 2009 Some more cardio and KB work from last night. Plus the usual 2 bowls of cereal and some blueberry crunch cake(I might as well have eaten lard... delicious, amazingly delicious, lard). Today is pretty much the same, 1 bowl of cereal, some oatmeal, an apple and spaghetti tonight. The usual cardio crap, 200 calories on a treadmill today and I plan on doing more KB work tonight. Some Assissted OAC's, getting decent at these and some single DBOHP- 65x5/5 70x4/4 75x3/3 Quote Link to comment Share on other sites More sharing options...
Matt Brouse Posted October 22, 2009 Share Posted October 22, 2009 You should look into protein, its good stuff. Pulled 183 on the crap[y mismatched plate @HP set-up of mine... Lame. Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted October 23, 2009 Author Share Posted October 23, 2009 I've decided trying to cut BF% is too hard. Does anyone have any supplements that would get me there without me having to work? 2HP 141x1 151x1 161x1 175x1 185x0 175x1 175x5 185xhover 175x1 It gets fuzzy around there. I started to get a thumb tear, so I backed off. Quote Link to comment Share on other sites More sharing options...
climber511 Posted October 23, 2009 Share Posted October 23, 2009 I've decided trying to cut BF% is too hard. Does anyone have any supplements that would get me there without me having to work? 2HP 141x1 151x1 161x1 175x1 185x0 175x1 175x5 185xhover 175x1 It gets fuzzy around there. I started to get a thumb tear, so I backed off. Zach - staple your lips shut - your bodyfat will go down quite quickly Quote Link to comment Share on other sites More sharing options...
AP Posted October 23, 2009 Share Posted October 23, 2009 No way, staple them open! You need to eat you look thin! Quote Link to comment Share on other sites More sharing options...
Bob Lipinski Posted October 23, 2009 Share Posted October 23, 2009 You are too little to cut. Lift more weights. Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted October 24, 2009 Author Share Posted October 24, 2009 But guize, I need to look good at the mall. I had a bowl of cereal, a bagel with nothing on it, a few handfuls of puppy chow and 2 large roast beef sandwhiches from Arby's. Going to do some KB work in a bit here. Quote Link to comment Share on other sites More sharing options...
AP Posted October 25, 2009 Share Posted October 25, 2009 You need more help than I thought. In the morning 4 mcd's breakfasts eat chinese food for 45 mins straight for lunch attack the pizza for dinner! Plus ice cream throughout.... Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted October 25, 2009 Author Share Posted October 25, 2009 You need more help than I thought. In the morning 4 mcd's breakfasts eat chinese food for 45 mins straight for lunch attack the pizza for dinner! Plus ice cream throughout.... I tend to eat pretty fast, should I slow it down to reach 45 minutes or just eat a lot more to fill the time? Quote Link to comment Share on other sites More sharing options...
AP Posted October 25, 2009 Share Posted October 25, 2009 Now you sound like Fred Hahn, not looking good for you buddy! Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted October 26, 2009 Author Share Posted October 26, 2009 (edited) Did some random 2HP today. We were moving stuff into the shop, so I only had a few minutes and I didn't want to make my thumb tears any worse. I purposely used a slipped-grip to avoid further tearing. I managed 141x20. I had a lot more in me and each rep went up pretty easy with several quick triples in the mix. I kind of liked doing the 20 rep thing more than if I had gone for heavy weight. I think that's how I'll train until Gripmas. Do heavy 2HP until I get a tear or a slight tear and then just work on reps until my webs heal up. I also did 100 KB snatches tonight. I've been slacking on the writing shit down here and the KB work in general. I just can't stand "cardio" without some kind of strength element. Edited October 26, 2009 by MalachiMcMullen Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted October 27, 2009 Author Share Posted October 27, 2009 Did 100kb snatches today. Played with my blobs also. I'm not at my strongest, but I'm getting better. Quote Link to comment Share on other sites More sharing options...
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