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ok. i started a log here last may i think, and i failed horribly. basically i took on a really aggressive weight loss goal at a really bad time in my life. stacking calorie counting on top of master’s thesis, finals, graduation, and post-graduation unemployment was just really too much. after falling off the wagon continuously and feeling like a horrible unemployed failure, i basically got majorly depressed and literally stayed in bed watching Netflix for two weeks straight around the time my toxx clause came due. i moved to a new place with a couple roommates in july, and joined a gym that’s really close by in august i think. on august 19 i joined fitocracy (username: abgushte) and that was a major game changer. one of the things i’ve really struggled with on YLLS is that while i appreciate how it’s totally information packed, there is really no room for chatter here. it’s a community that’s not very social, and it comes off as pretty unfriendly. on fitocracy i’m freer to be more of an attention whore, which also makes me hold myself more accountable for logging solid workouts consistently. things i’ve accomplished since august: 100lb x 3 bench press (did smolov jr)--still working on form...found out i need a wider grip due to lankiness, but my right elbow tends to go out to the side since that side is weaker 210lb x 1 squat (probably more by now)--low bar...wanna work on high bar some day 215lb x 1 deadlift--wanna work on this at some point, but i'm pretty ok with where it's at run a mile in less than 9 minutes--have never done this in my life, even when i was a kid going to the gym 3 times a week consistently--this has been a huge challenge for me in the past one thing i definitely gained at the end of this year is a kind of mental breakthrough on what it really feels like to lift heavy. following a bunch of women fitos who are much shorter than me and lift a lot heavier than i do has been very motivational, and failing bench while doing smolov jr was kind of the moment where i realized that i could really lift a lot heavier than i thought i could—right now, and not just at some foggy point in the future. i also realized how much i have to eat to make gains, and i’ve been struggling with body issues a bit, but it’s mostly cancelled out by how good it feels to move heavy things. i’m a bit less dependent on the socializing part of fito now and (mostly) just want to log good workouts and work on my goals. so i wanna try this 2013 ultimate transformation challenge. photos:     may 3, 2012 ~163lbs     dec 2, 2012 162-163 6'1"  dec 16, 2012--lats are still pretty itty bitty, but bigger than they've ever been! not much change in my measurements from may to dec, but i think my rear end is noticeably higher/perkier. my lolgoal is to get a 42” butt (currently 40"), but i’m not so sure that’s physically possible without getting really fat (but it sure is fun to try!). i’d like to work on ohp, bench, and doing 1 pullup in 2013, and actually try to cut...when i’m mentally ready. my goal for ultimate transformation is more muscle mass, but also to lean out a bit. and have an amazing butt so i can twerk like it’s nobody’s business. for this log’s toxx, my most immediate goal is to get my working squat (6-8 rep range) up to 200lbs. i’m at 185-190 right now, even after 2 week hiatus due to visiting family and getting really sick right after xmas. i want to do this by february 28, 2013 because i’ll be on vacation for a week and a half in january...to see a boy. boys kill gains. i don’t think i’ll fall completely off the wagon because he’s working on his gains, too, but i don’t expect to make much progress during that time. that’ll give me roughly 5 weeks. hopefully i don’t come back from vacay with a 180lb working set or i will be crushed. this is my cat:  what a perv. abgushte badamjan fucked around with this message at Jan 6, 2013 around 01:26 |
| # ? Jan 6, 2013 01:10 |
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| # ? May 26, 2013 03:43 |
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You are strong! Also, I like your cat  Definitely going to follow this log. You are much stronger than me, but we have similar goals in that I also would like to have a huge butt without getting fat.
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| # ? Jan 6, 2013 01:17 |
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Push day (vaguely at least) Barbell Bench Press: - 55 lb x 5 reps - 75 lb x 3 reps - 90 lb x 5 reps - 85 lb x 8 reps - 90 lb x 5 reps Standing Barbell Shoulder Press (OHP): - 35 lb x 6 reps - 45 lb x 3 reps - 55 lb x 8 reps - 55 lb x 6 reps - 55 lb x 5 reps Barbell Squat: - 105 lb x 5 reps - 135 lb x 3 reps - 185 lb x 6 reps - t-too soon Behind the Neck Push Press: - 65 lb x 8 reps - 70 lb x 6 reps - 70 lb x 7 reps Weighted Reverse Crunch: - 16 lb x 8 reps - 16 lb x 8 reps - 16 lb x 8 reps Lying Leg Curls: - 75 lb x 6 reps - 75 lb x 7 reps - 75 lb x 7 reps - high top chucks not ideal for this Dips - Triceps Version: - 8 reps || assisted || 10 lb - 6 reps || assisted || 10 lb - 7 reps || assisted || 10 lb Cable Hip Adduction: - 30 lb x 8 reps - 30 lb x 8 reps - 30 lb x 8 reps - actually hip abduction. not sure my ROM is great on this, and i dunno if i like how much resistance is put on my obliques. but...no hip abductor machine in gym. Stretching: - 0:10:00 Foam Rolling: - 3 min fito2sa after working out i ate a whopper jr and some nuggets. because convenience. pre-workout was oatmeal with craisins, walnuts, half a scoop of whey, and almond milk...with some real milk mixed in because i ran out of almond milk. i didn't finish it because i put waaaay to much oatmeal in the bowl. i have a bad habit of underestimating how much it expands. dinner will probably be .8lbs of beef and a protein smoothie. abgushte badamjan fucked around with this message at Jan 6, 2013 around 01:46 |
| # ? Jan 6, 2013 01:21 |
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thebehaviorist posted:You are strong! Also, I like your cat Thanks! Following you, too
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| # ? Jan 6, 2013 01:25 |
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Yay! Thanks! Following you on fito too. 
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| # ? Jan 6, 2013 01:27 |
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Cats and squats? This is gonna be a good log. You already have a pretty baller squat 
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| # ? Jan 6, 2013 01:51 |
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abgushte Tracked a Workout for 109 pts Today Running (Intervals/Sprints): - 1.5 min || 3 mph || walk - 0.5 min || 8 mph || run - 0.5 min || 9 mph || run - 0.5 min || 8.5 mph || run - 1 min || 3 mph || walk - 0.5 min || 9 mph || run - 0.5 min || 9 mph || run - 0.5 min || 9 mph || run - 0.5 min || 9.5 mph || run - treadmills suck. i can type in the speed but still annoying as gently caress. Farmer's Walk: - 500' 0" || 20 lb - 500' 0" || 20 lb - hauling 40 lbs of cat litter is like this, right? Stretching: - 0:10:00 fito2sa i think whatever had me sick over the holidays is still lingering in my sinuses. getting frequent headaches and still expelling a lot of mucus. whenever i lean over i feel like my face is gonna fall outta my face. i took some ibuprofen this morning because i couldn't sleep with the headache...i think it reduced some of the inflammation in my sinuses and allowed me to blow my nose for a few hours. gonna try to take it easy for the rest of the day so i can do deadlifts tomorrow without wanting to stab my face. food so far has been peanut butter and banana sandwich, protein/creatine smoothie. dunno what i'mma eat for dinner...bacon and eggs with feta if i'm feeling up to it (maybe throw in some broccoli and make it a legit omelette?), or might just be really lazy and heat up something frozen and eat some cottage cheese. edit: it was some bacon and cinnamon raisin toast. gonna stop the creatine until I'm feeling 100%. kitteh: 
abgushte badamjan fucked around with this message at Feb 5, 2013 around 03:58 |
| # ? Jan 6, 2013 22:17 |
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Paging david carmichael because you are so stealing his lost shiftkey schtick. Joking aside, hells yeah strong woman lifter.
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| # ? Jan 7, 2013 10:26 |
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abgushte Tracked a Workout for 1,034 pts Today Barbell Deadlift: - 135 lb x 5 reps - 155 lb x 3 reps - 185 lb x 8 reps - 195 lb x 6 reps - 195 lb x 6 reps - forgot to pack appropriate underwear, so doing deadlifts with pantylines in front of all the dudes waaaaaaaa. straps on the last set... less roundback than the last time i tried 195 in my working set. no idea if my neck was neutral. Lat Pulldown: - 120 lb x 8 reps - 120 lb x 7 reps - 120 lb x 7 reps Stiff Leg Barbell Good Morning: - 75 lb x 5 reps - 95 lb x 3 reps - 135 lb x 7 reps - 135 lb x 7 reps - 135 lb x 7 reps Hang Power Clean: - 75 lb x 1 reps One-Arm Dumbbell Row: - 45 lb x 8 reps - 45 lb x 7 reps - 45 lb x 7 reps - oops. forgot to stretch... in addition to forgetting proper underwear, a towel, and my chucks. I'm just impressed this workout even happened. fito2sa there was also a dude that came out of the men's changing room in his boxers and socks and was like getting dressed by his locker, which is out like right in the entrance to the weight room downstairs. i guess he didn't think anyone was in the weight room. mirin' dem glutes. food today was one of those tiny, tiny frozen entrees that i didn't realize was that tiny, a big kat (mfw bigger than the frozen entree), a smashburger with bacon and mushrooms but no cheese, and some raw peppered salmon. will probably have another snack later as i'm only at about 1400 cal for the day. also definitely ate junk food around 9:30-10:30 last night due to feeling sorry for my sinuses. feeling much better today, though i've been expelling a lot of bloody mucus from my right nostril. i can still feel the pressure behind my right eye. it's kinda gross, actually. i think the creatine was making it worse...or possibly causing it. i'm sure there will be a cat photo posted later. edit: smoothie with 3 scoops of protein. about 154g protein... not great but OK. kitty and supernatural:  abgushte badamjan fucked around with this message at Feb 5, 2013 around 03:58 |
| # ? Jan 8, 2013 02:47 |
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abgushte Tracked a Workout for 1,578 pts Today Barbell Squat: - 135 lb x 5 reps - 155 lb x 3 reps - 185 lb x 8 reps - 190 lb x 6 reps - 190 lb x 6 reps - Back to about where I was before I got sick...except terrible form on the last two reps. Barbell Split Squat: - 115 lb x 10 reps - 125 lb x 8 reps - 135 lb x 8 reps Romanian Deadlift: - 135 lb x 5 reps - 155 lb x 3 reps - 185 lb x 6 reps - 185 lb x 7 reps - 185 lb x 8 reps - have no idea if i was getting full ROM on the last set because i was freaking out over losing my grip. NO STRAPS. never bringing straps with me to do romanian dls ever again. Barbell Hip Thrust: - 145 lb x 10 reps - 165 lb x 8 reps - 185 lb x 7 reps - i actually, uh, forgot my phone this time (that was the only thing i forgot), so i had to try to remember what i did last week for this... Barbell Glute Bridge: - 225 lb x 6 reps - 225 lb x 7 reps - 225 lb x 7 reps - made a guy's head turn with my grunting and panting Stretching: - 0:10:00 fito2sa i've been trying to just observe what i eat so i can get an idea of what my average intake is, and i already feel like i'm failing. i feel like...i dunno. whenever i try to watch what i'm eating--even if it's literally just watching--i crack. i used to be able to go without breakfast just fine but now i can't make it much past 10am without needing a snack, and this starts a trend of snacking throughout the day. i also eat enough carbs for like two people, i swear to god. CARBS. OMG. I LOVE YOU. ellen thinks she's people 
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| # ? Jan 10, 2013 04:58 |
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ugh, i added up the calories from my snacking yesterday and it was like 1000. dat's bad. and then today my manager brought donuts. not gonna say how many 1/3rd of a dozen i ate, but was also not very good. on top of that i had to eat a lot tonight to try to clear out perishable items since i'm going out of town tomorrow. luckily i'm going someplace warmer...maybe i'll actually HIIT or run...like once or twice. my goal is to go to the gym 3 times during this 11 night trip, but i'll also be happy with two times plus one HIIT or run. another thing i remembered...since failing my toxx last spring was i have stopped using weightlifting gloves completely and have embraced my calluses. i'm trying to get less reliant on straps as well thanks to my little chalk bag. this is a pretty cool accomplishment to me because i was really opposed to getting calluses on my hands and just refused to take anyone's advice on the matter. but they're not so bad, really. ----- i was trying to take a pic of my haircut tonight when my cat decided she would lay down on my arm/shoulder/back in a really uncomfortable position. she stayed laid down for a really long time. i don't know if she didn't get down because she was too scared or having the time of her life. 
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| # ? Jan 11, 2013 06:07 |
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abgushte Tracked a Workout for 1,460 pts Today Barbell Squat: - 100 lb x 5 reps - 135 lb x 3 reps - 190 lb x 6 reps - 190 lb x 7 reps - 185 lb x 6 reps - 185 lb x 1 reps - it's good to have a spotter every once in a while to tell you you're like an inch above parallel Barbell Bench Press: - 55 lb x 5 reps - 75 lb x 3 reps - 90 lb x 7 reps - 90 lb x 6 reps - 90 lb x 5 reps - rep PR! Seated Leg Curl: - 90 lb x 7 reps - 90 lb x 8 reps - 100 lb x 7 reps Standing Barbell Shoulder Press (OHP): - 50 lb x 10 reps - 55 lb x 8 reps - 60 lb x 6 reps Behind the Neck Push Press: - 70 lb x 7 reps - 70 lb x 8 reps - 75 lb x 6 reps - spotter was laughing at how my butt jiggles while doing this... jigglyfrown. Abductor Machine: - 130 lb x 6 reps - 120 lb x 7 reps - 120 lb x 7 reps Dips - Triceps Version: - 8 reps || assisted || 24 lb - 6 reps || assisted || 20 lb - 6 reps || assisted || 20 lb - was looking forward to having a machine actually tell me how much assist I'm getting versus guessing with the resistance band... but the machine just had the numbers 4 through 20 on the weights... no idea what that means. Weighted Reverse Crunch: - 15 lb x 8 reps - 15 lb x 8 reps - 15 lb x 4 reps Stretching: - 0:10:00 fito2sa been eating all of the things :l
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| # ? Jan 15, 2013 05:35 |
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abgushte Tracked a Workout for 1,179 pts Today Lat Pulldown: - 120 lb x 10 reps - 130 lb x 6 reps - 130 lb x 6 reps One-Arm Dumbbell Row: - 45 lb x 7 reps - 45 lb x 7 reps - 45 lb x 6 reps - Feeling really weak today...even before deadlifts ;_; or maybe doing rows right after lat pulldown is not a genius idea. Barbell Squat: - 95 lb x 5 reps - 135 lb x 3 reps - 175 lb x 2 reps - Hip flexors are really sore from unlogged Other Cardio Barbell Deadlift: - 135 lb x 5 reps - 175 lb x 3 reps - 190 lb x 6 reps - 190 lb x 7 reps - 190 lb x 6 reps - Somehow managed rep PR and didn't use straps for any of my working sets. Color me surprised...and slightly suspicious. Arch Back Good Morning: - 135 lb x 6 reps - 135 lb x 7 reps - 135 lb x 7 reps - Applying what I learned about the difference between stiff-legged and arch back good mornings... Stretching: - 0:10:00 Foam Rolling: - 3 min fito2sa still eating all of the things. will either have to squeeze in a workout on Monday before I leave (not likely) or get up early to run. hmmm. going to the fit expo in la tomorrow. should be fun. also, this:   also-also, someone requested this video from Monday's workout: http://www.youtube.com/watch?v=wHkitasdXz8 abgushte badamjan fucked around with this message at Jan 20, 2013 around 07:25 |
| # ? Jan 20, 2013 06:49 |
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ugh, such sweet DOMS in my lats today. the fit expo was all right...lots of free samples of weird stuff, saw ronnie coleman irl (line was too long to actually meet/get a photo), ran into dana linn bailey, and spectated a couple lifting comps. the women's oly lifting was kinda sucky (according to my bf who is into it), but we saw the deadlifting portion of the men's powerlifting comp and that was pretty cool. had kind of a lovely day for various reasons, and i don't think that i'm going to be able to run tomorrow morning considering all of the feels i got right now. as far as the progression towards my toxx, i found out that i'm not getting completely to parallel on squats, so that's going to set me back some. i'm glad i gave myself some extra time to work on getting back up to a full ROM (once my hip flexors recover). excited to go home and see my kitty!
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| # ? Jan 21, 2013 05:36 |
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Lured here by the promise of cats and squats, got cats and squats, thread delivered. PS: Squat your cat, tia.
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| # ? Jan 21, 2013 11:31 |
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Galewolf posted:Lured here by the promise of cats and squats, got cats and squats, thread delivered. hmmm...will post a video of me squatting my cat this weekend. i can definitely goblet squat her, but i also wanna try draping her on my shoulders like a scarf. the trick will be to not let her jump off when i'm at the bottom of the squat. also, i've decided to smolov jr to get my squat up real fast. like this:  will probably take out deadlifts and a couple other things so i have enough time to squat my rear end off. STARTING RIGHT NOW. SEE YOU LATER.
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| # ? Jan 24, 2013 01:15 |
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abgushte Tracked a Workout for 1,217 pts Today Barbell Squat: - 95 lb x 5 reps - 135 lb x 3 reps - 150 lb x 9 reps - 150 lb x 9 reps - 150 lb x 9 reps - 150 lb x 9 reps - Decided to Smolov Jr for toxx. Hip flexors still hurt bad but I guess I just gotta work through it. Romanian Deadlift: - 135 lb x 5 reps - 155 lb x 3 reps - 185 lb x 8 reps - 185 lb x 8 reps - 185 lb x 7 reps Barbell Hip Thrust: - 185 lb x 6 reps - 185 lb x 6 reps - 185 lb x 6 reps Stretching: - 0:10:00 Foam Rolling: - 2.5 min - OOOOOOWWWWWW fito2sa also, when i got home tonight it was 53 inside the apartment. we live in a cold, dank basement apartment. i washed dishes just to warm my fingers up. as far as body weight, i didn't gain too much while on vacation...weighed in at 165-point-something this morning. i pigged out pretty hardcore at the beginning, but by the end it was lower intake but still a lot of empty calories. i am addicted to carbs. i went grocery shopping yesterday and tonight and tried not to buy much in the way of carbalicious things...just orange juice and popcorn. everything else was basically protein and veggies. i have a bad habit of buying myself veggies and planning to make something specific and then just being lazy/tired and letting it go bad in the fridge. now i'm just trying to throw something together every night...basically some kind of protein and some veggies, throw some nuts on top, etc., accompanied by a scoop of whey with water. also going to try to quit breakfast cold turkey. i have a huge problem with eating lovely things early in the day and then i struggle to eat something decent for dinner. me and carbs...worse than an illicit love affair, i swear. i took some form videos of my last two sets, but they're still uploading so i'll post later.
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| # ? Jan 24, 2013 04:55 |
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abgushte badamjan posted:but i also wanna try draping her on my shoulders like a scarf. That can only end up marvelously.
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| # ? Jan 24, 2013 08:51 |
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abgushte Tracked a Workout for 1,358 pts Jan 25, 2013 Barbell Squat: - 95 lb x 5 reps - 135 lb x 3 reps - 160 lb x 7 reps - 160 lb x 7 reps - 160 lb x 7 reps - 160 lb x 7 reps - 160 lb x 7 reps - Hip flexors still sore but manageable Standing Barbell Shoulder Press (OHP): - 55 lb x 7 reps - 55 lb x 7 reps - 55 lb x 5 reps - >tfw armpits smelly from smolov jr Barbell Bench Press: - 55 lb x 5 reps - 75 lb x 3 reps - 90 lb x 5 reps - 90 lb x 6 reps - 90 lb x 5 reps - VERY DISAPPOINTED. Until I realized I did smelly OHP right before...until I also realized I sucked at that, too. Weighted Reverse Crunch: - 16 lb x 8 reps - 16 lb x 9 reps - 16 lb x 9 reps Cable Hip Adduction: - 30 lb x 6 reps - 30 lb x 8 reps - 30 lb x 8 reps - Hip abduction Bench Dip (Seated Dip): - 7 reps - 7 reps - 7 reps Lying Leg Curls: - 75 lb x 10 reps - 87.5 lb x 6 reps - 87.5 lb x 7 reps Stretching: - 0:10:00 Foam Rolling: - 4 min fito2sa will update tomorrow with form and cat vids. promise. here is a painting i made in the children's section of LACMA:  good night.
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| # ? Jan 26, 2013 08:46 |
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From the form check thread: Last two sets of Smolov Jr week 1 day 1 (4x9@150lbs) (go to 0:27) http://www.youtube.com/watch?v=adpeFQ8Foro For my last set I was more tired but trying to think of my chest being up...but I'm not sure I really improved anything. Also, I really loving hate that song. (go to 0:29) http://www.youtube.com/watch?v=c81sr4_OmJI I woke up at 3:30pm today...cat will be squatted tomorrow. I've been practicing OHPing her to get her used to her new role as my personal entertainment--wait...
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| # ? Jan 27, 2013 09:14 |
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Yay for squats! And cats! And squatting your cat! I have nothing constructive for your form. I think it looks good (best in video #2), but I only have the many "How to squat" videos I've watched for comparison and no actual training. Just wanted to come out of lurking and say hi.  Also, that I am stalking you on Fitocracy.
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| # ? Jan 27, 2013 12:12 |
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Came for the cat, stayed for the more cat.
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| # ? Jan 27, 2013 17:01 |
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Helios Grime posted:Paging david carmichael because you are so stealing his lost shiftkey schtick. i'm david carmichael
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| # ? Jan 27, 2013 17:42 |
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david carmichael posted:i'm david carmichael h-hi...welcome to my log. i tend to not used the shift key because my apartment is like under 60 degrees most of the time and my fingers need to stay close together. abgushte Tracked a Workout for 1,488 pts Today Barbell Squat: - 95 lb x 5 reps - 135 lb x 3 reps - 170 lb x 5 reps - 170 lb x 5 reps - 170 lb x 5 reps - 170 lb x 5 reps - 170 lb x 5 reps - 170 lb x 5 reps - 170 lb x 5 reps - 8 lb x 5 reps One-Arm Dumbbell Row: - 45 lb x 8 reps - 45 lb x 8 reps - 45 lb x 8 reps - I strongly suspect these are less than 45 pounds..... Arch Back Good Morning: - 135 lb x 8 reps - 135 lb x 7 reps - 135 lb x 8 reps - ...am I doing this right...? Barbell Deadlift: - 195 lb x 6 reps - Not supposed to do deadlifts while doing Smolov Jr on squats...I just wanted to say goodbye... Lat Pulldown: - 130 lb x 6 reps - 130 lb x 6 reps - 130 lb x 5 reps Stretching: - 0:10:00 Foam Rolling: - 2 min Goblet Squat (dumbbell): - 8 lb x 4 reps - squatting my cat fito2sa form check was decent...may have a problem with my knees going too far forward. i think due to my long shins/femurs that i might be an exception to the "no knees over toes" rule, but i do think that focusing on bending my knees first versus my hips will be very helpful. post-workout was 16.5 slices of bacon and 5 scrambled eggs. i'm going to fry up some fish later, too. i am so fat today. i also had banana and peanut butter in my oatmeal this morning and i almost didn't want to go to the gym because i just wanted to revel in how delicious and sexy it was and roll around in bed all day.  as promised, here is the video of me squatting my cat. http://www.youtube.com/watch?v=Te2Y1iRaJ_0 my roommate was playing Mozart's twinkle twinkle variations in honor of his birthday today. when i had her on my shoulders she was like rubbing her face against my hand and purring and it was the cutest thing ever.
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| # ? Jan 28, 2013 00:21 |
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abgushte badamjan posted:as promised, here is the video of me squatting my cat. hahaha! It looks like you are leaning a little forward on these cat squats! You should try "low bar cat" and see if it helps you sit back.
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| # ? Jan 28, 2013 00:32 |
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Norse Code posted:hahaha! I'm really used to low-bar so I still struggle with high-bar quite a bit...can't believe this applies to bar-cats, too. 
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| # ? Jan 28, 2013 04:58 |
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abgushte badamjan posted:
Thank you, the internet, for this. Galewolf fucked around with this message at Jan 28, 2013 around 10:04 |
| # ? Jan 28, 2013 06:17 |
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abgushte badamjan posted:may have a problem with my knees going too far forward. i think due to my long shins/femurs that i might be an exception to the "no knees over toes" rule, but i do think that focusing on bending my knees first versus my hips will be very helpful. The knee past toes thing happens in deep raw squats and isn't really a problem as long as it's not horrendous, i.e., because all the weight is shifting fwd. The squats looked really good, plenty deep. It's a good cue to think of keeping the weight balanced between the balls and heels of your feet, and you might be able to push the knees out a bit more (but I can't really tell from the side angle). That may help with a little bit of the bar path moving fwd at the bottom as you begin the ascent.
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| # ? Jan 28, 2013 14:59 |
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abgushte Tracked a Workout for 1,170 pts Today Barbell Squat: - 95 lb x 5 reps - 95 lb x 5 reps - 135 lb x 3 reps - 185 lb x 3 reps - 185 lb x 3 reps - 185 lb x 3 reps - 185 lb x 3 reps - 185 lb x 3 reps - 185 lb x 3 reps - 185 lb x 3 reps - 185 lb x 3 reps - 185 lb x 3 reps - 185 lb x 3 reps - Was daunted at first when I realized it was 185 instead of 180, but actually it wasn't bad at all and I couldn't believe how quickly 10 sets went by. Stretching: - 0:10:00 Foam Rolling: - 4 min fito2sa i tried the wood board thing for my knees on the warm up sets and it definitely helped me get an idea of how to start the descent. now that i'm getting deep enough in my squats i'm definitely feeling it in my quads. foam rolling feels so nice. i think my legs will look pretty awesome once i cut...but then i ate mcdonald's after the gym because i was like, "omg never gonna be able to eat like this agaaaaain"   but mcdonald's doesn't have very good macros. WHO WOULDA THUNK. i did make it all the way to 12:30 lunch without snacking, though. i did it last thursday, too, but not friday because friday is when the big boss man comes around with his breakfast cart full of treats and i cannot resist the nutty bars. interesting article of the day. anything to justify not running steady-state cardio for long distances, amirite?
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| # ? Jan 29, 2013 05:32 |
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Thoroughly enjoyed your cat-squat video. Your cat is so sweet and mellow and accepting of her fate. abgushte badamjan posted:anything to justify not running steady-state cardio for long distances, amirite? Yes. Yes, you are right. So right.
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| # ? Jan 29, 2013 06:02 |
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abgushte Tracked a Workout for 1,057 pts Jan 30, 2013 Barbell Squat: - 95 lb x 5 reps - 135 lb x 3 reps - 170 lb x 9 reps - 170 lb x 9 reps - 170 lb x 9 reps - 170 lb x 9 reps Barbell Bench Press: - 45 lb x 10 reps - 65 lb x 5 reps - 85 lb x 3 reps - 90 lb x 8 reps - 90 lb x 7 reps - 90 lb x 6 reps - Rep PR! Weighted Reverse Crunch: - 16 lb x 10 reps - 16 lb x 9 reps - 16 lb x 10 reps Stretching: - 0:10:00 Foam Rolling: - 6.5 min - Comment Share fito2sa not sure, but might not have gotten deep enough on a couple reps in some of those sets. it also took me a while to realize that i can just break up my push and pull days into 3-4 smaller push and pull days and do upper body like all the time while doing smolov! i don't know if i should be elated or not. ate pb and banana sandwich for breakfast yesterday, and also almost 3k calories. it was a big day.  this was the uneaten half of post-workout dinner. i still managed to scarf down another half of that before i was at the point of losing my breath attempting simple tasks...such as leaning over to get my notebook out of my backpack. only like 200g of protein for the day, though...grrr. no breakfast today even though i was super tired and felt lovely from not getting enough sleep and over sleeping and being half an hour late for work. i've been thinking about this food thing, and i realized that part of the reason i fail miserably each time i try is that i expect myself to immediately succeed at a new kind of eating--almost like squatting 1.2x body weight right out of the gate. training is progressive, and if i'm going to give better eating a real shot at success, it also needs to be progressive. so right now i am in my "eating out minimally while still eating a candy bar a day with two cheat days a week and something-something carbs" stage. slowly but surely, this pokemon is evolving.  this is not a pokemon.
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| # ? Feb 1, 2013 02:06 |
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abgushte Tracked a Workout for 1,169 pts Today Barbell Squat: - 45 lb x 10 reps - 95 lb x 5 reps - 135 lb x 3 reps - 180 lb x 7 reps - 180 lb x 7 reps - 180 lb x 7 reps - 180 lb x 7 reps - 180 lb x 7 reps - Finally figured out what's been off about my ascent...weirdly, pushing out with my knees/legs helps keep my chest up. Also, wider stance takes the strain off my hip flexors. Standing Barbell Shoulder Press (OHP): - 45 lb x 6 reps - 55 lb x 8 reps - 55 lb x 8 reps - 60 lb x 5 reps - HAHAHAHAHAHAHAHA awesome form on that last rep. Stupid weaker right arm... Bench Dip (Seated Dip): - 7 reps - 8 reps - 8 reps Stretching: - 0:10:00 Foam Rolling: - 4 min - Is this more beneficial before or after lifting...? Because I always forget to do it before. fito2sa i know it's a terrible idea to try to mess with form during smolov BUT GUYS I THINK I FINALLY FIGURED IT OUT. i'm also like...officially halfway through smolov jr. when i did smolov jr for my bench i was also trying to fix my form but right at the end and it was awful. such a bad idea. but i did immediately benefit from a wider grip because i have long arms like that. tuna + plain greek yogurt + lil bit of lemon juice + salt&pepper = not bad...not bad at all, actually. i am also super amazed at how well plain greek yogurt works as a substitute for straight up sour cream. like i put it on my tacos and poo poo and it's brilliant.
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| # ? Feb 2, 2013 03:57 |
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Always foam roll before (and after, but like, later). Rolling before loosens tight things up. Preferably after a light warmup. If there's room you can also roll between sets for bonus IT band pain.
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| # ? Feb 2, 2013 06:57 |
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abgushte Tracked a Workout for 1,176 pts Today Barbell Squat: - 95 lb x 5 reps - 135 lb x 3 reps - 190 lb x 5 reps - 190 lb x 5 reps - 190 lb x 5 reps - 190 lb x 5 reps - 190 lb x 5 reps - 190 lb x 5 reps - 190 lb x 5 reps - Ugh, for some reason starting to psych myself out between sets and have to keep telling myself to not be a little bitch and just do it...already pushed it out in the other 5 sets, ffs. Body Weight Squat: - 10 reps - 10 reps - 10 reps - Warming up One-Arm Dumbbell Row: - 45 lb x 8 reps - 45 lb x 8 reps - 50 lb x 6 reps Stretching: - 0:06:00 fito2sa i don't know what it was with today...not feeling confident or motivated. something about smolov makes me so sleepy between sets that i just wanted to curl up into a ball and nap (like a kitty ), and this turned into just not wanting to finish and not believing that i could finish. and it's not like i haven't squatted 190 for reps before, but it's different now that i know i need to go deeper, so i guess i'm just uncomfortable with the lack of familiarity. which is...bullshit.also failed at eating before lifting. i don't know why i bought so much frozen fish. i'm ok with tilapia and salmon and stuff, but i bought some mahi mahi thinking, "oh this tasted ok at a restaurant once." SUCH A BAD IDEA. i don't even like fish that much...especially cooked. i ate a few bites and then looked at how much i paid for it...nope, still couldn't stomach it. goodbye $8/lb fish.  the worst part was that my hoodie smelled like it when i went to the gym and made me feel all gross and fishy. didn't help that i couldn't be hosed to get dressed today:  wasn't even wearing a bra...  BACK TO WORKOUT-RELATED THINGS. warmed up with some fast body weight squats to try to get the soreness/stiffness out of my hips...because once again i forgot to foam roll beforehand, and i didn't want to go back upstairs after rolling into the weight room in my sweats and sauntering to the squat rack like a badass. it woulda just sucked the badass right outta me. tomorrow i will definitely warm up with the body weight squats and then foam roll before starting smolov. here's hoping that the first thing i write on tomorrow's log isn't, "D'OH FORGOT TO FOAM ROLL YET AGAIN."
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| # ? Feb 4, 2013 00:02 |
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@#%#!*&@^#
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| # ? Feb 4, 2013 00:05 |
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Holy crap, impressive squatting. Nice work.
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| # ? Feb 4, 2013 04:54 |
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ROIDTECH posted:@#%#!*&@^# Th-thanks...y-you, too. TheQuietWilds posted:Holy crap, impressive squatting. Nice work. [See above.] abgushte Tracked a Workout for 1,626 pts Today Body Weight Squat: - 10 reps - 10 reps - 10 reps - I feel like I'm known as That Tall Girl Who Lifts Crazy Weights in my gym. Or possibly That Tall Girl With The Bubble Butt Who Just Don't Quit. Maybe I should ask around. Foam Rolling: - 1 min - 1 min - 4 min - Finally remembered to warm up and foam roll before lifting... feelsgoodman.jpg Barbell Squat: - 95 lb x 5 reps - 135 lb x 5 reps - 185 lb x 3 reps - 205 lb x 3 reps - 205 lb x 3 reps - 205 lb x 3 reps - 205 lb x 3 reps - 205 lb x 3 reps - 205 lb x 3 reps - 205 lb x 3 reps - 205 lb x 3 reps - 205 lb x 3 reps - 205 lb x 3 reps - tfw fitocracy android app keeps crashing in the middle of your Smolov Jr. sets Arch Back Good Morning: - 135 lb x 6 reps - 135 lb x 6 reps - 135 lb x 6 reps Lat Pulldown: - 130 lb x 7 reps - 130 lb x 6 reps - 130 lb x 6 reps Stretching: - 0:11:30 fito2sa On set 7, last rep...didn't keep my chest up. Definitely an "Oh shi-!!!" moment. 205 wasn't as bad as I thought it was gonna be. There was also this new girl in the weight room just starting out squatting on her own (with terrible barbell form as we all did), and the PT who was finishing up his work out went over to her and gave her a free lesson on squatting. Meanwhile, they kept looking over at me and I swear he pointed over in my direction at least once. Then when he was with a regular client while I was doing my lat pulldowns I definitely saw him with a goofy smile on his face glancing at me. Based on what the gym owner has told me, people think I train like a crazy intense person. Also might have heard people spilling spaghetti as I passed by--I dunno. But I don't think I'm the only one who has noticed that there are things happening to my butt.  THE DARK ART OF BUTT EXPLOSION. But it's weird...I can see my butt peeking out when I'm only turned like 1/4 of the way to the side. But my hip measurement is only about half an inch bigger I think. Also I feel like I am never going to be full. Ridiculously little amount of protein so far today. Might have to drink 3 protein shakes...not sure I'm feeling ON's Cookies & Cream flavor. It's almost TOO sweet--and I have a major, major sweet tooth, so that's really saying something. Amazon didn't have vanilla in stock, though, and I figured I have a sweet tooth, so...I'll just have to use this one up really fast I guess.  YOU WISH YOU COULD LOVE MY CAT AS MUCH AS I DO BUT IT IS NIGH IMPOSSIBLE MY DEARIES.
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| # ? Feb 5, 2013 03:50 |
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That is a Dang fine butt 
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| # ? Feb 6, 2013 02:02 |
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Norse Code posted:That is a Dang fine butt Please keep cat pics coming.
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| # ? Feb 6, 2013 02:36 |
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| # ? May 26, 2013 03:43 |
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Hey are you in socal too?? Christ your squats  My cat has the same collar as yours I think 
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| # ? Feb 6, 2013 02:54 |
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