Phate's Journal

b1

Front Squats 4 x 9
RDL 3 x 10
Lunges 4 x 15
superset
leg raises 4 x 15
hanging knee raises 3 x 10
weighted crunches
weights half sit ups

Memo to self: Incorporate good mornings.
 
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A2

Military Press 4x5 3x4
BO row 4x8
Pull ups 3x10 1x8
Bench 4x6
Dips 4x13
Tricep extension 4x9
Cheat curls 4x5
 
Are you trying the Anabolic Diet now? If you are how is this (thus far) working for you? What are your meals?


You are stong and very stubborn with your will within diet and fitness, and this will make you truck a long path of accomplishments.



Best wishes to you my friend,


Chillen
 
Chillen said:
Are you trying the Anabolic Diet now? If you are how is this (thus far) working for you? What are your meals?


You are stong and very stubborn with your will within diet and fitness, and this will make you truck a long path of accomplishments.



Best wishes to you my friend,


Chillen
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Hey Chillen. Yes I am trying my best to go through with the Anabolic Diet but it is extremely difficult. I already had a couple slip ups where i went to over 30g in carbs, but i'm going to stay for it as long as I can, and see how it goes.

Been eating pretty much lots of Eggs, tuna, meat + Peanut butter, almonds, mayo to get my fat intake up. The only thing that is hard is keeping my fat intake under 30g especially with my addiction to PB.
 
Cardio

6K

Was supposed to do lower body, but wasn't in the mood and will just do lower body session tommorow then upper body on Thursday.
 
B1

Squats 3 x 10
Lunges 3 x 15
Overhead squats - failed.
RDL 4 x 10
superset
leg raises 4 x 20
Good mornings 3 x 10

1. Tried to do over head squats, when i got the weight over my head my arms were shaky, and couldn't squat down while keeping my arms extended over my head with the weights without losing my balance.

2. When I tried the good mornings, i tried them with lighter weights just to get my form down. But even with lighter weights it felt painful to play the bar on my upper traps/behind the neck area. Where do you guys place the bar for the least pain?
Good mornings 3x 10
 
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When you put your hands on the bar, it might help to put them as close together as you can (if you're not doing that already).
 
stingo said:
When you put your hands on the bar, it might help to put them as close together as you can (if you're not doing that already).
Click to expand...

Will do next time, thanks stingo.
I still think there will be some pain behind the neck area once you start bending down because the bar will be putting more pressure on your neck/trap area, guess i gotta just keep doing it until i get used to da pain!
 
Phate89 said:
Will do next time, thanks stingo.
I still think there will be some pain behind the neck area once you start bending down because the bar will be putting more pressure on your neck/trap area, guess i gotta just keep doing it until i get used to da pain!
Click to expand...

Watch this . The entire series is worth watching, but this one in particular talks about bar placement.
 
A2

Military Press 7 x 5
Bench 4 x 7
Pullups 2 x 10, 1 x 9, 1 x 8, 1 x 5
superset
ISO push ups 3 x 45 seconds
BO row 4 x 5
Dips 4 x 15
superset
clean high pull 3 x 5
Skull crushers 1 x 15, 1 x 13, 1 x 11
Heavy narrow curls 3 x 5

- Met my target military press, but its time to switch things up. Not sure whether to lower weight by 10lbs, stay in upper rep range for a while OR increase weight by 10lbs to 125 and see if i can do 7 x 3, last time i tried 125 i could only push out a couple reps, so we'll see next session.

Continuing to make good progress on Bench and Dips, though im hoping these iso push ups will help increase my bench faster or else i might need to switch things up somehow

-clean high pull, my form still sucks, but not as bad as before.

- lagging on my cardio this week, memo to self to run 6k on friday and saturday to reach weekly cardio goals...putting it in here so i get reminded and don't get lazy :D

Workout duration.. a little over 90 mins.
 
I went to a rave for the first time in my life last night, and it was one of the best nights of my life.

We got there at 9 PM and danced till 5 in the morning, i was so into the music, it was bliss.
The people I were going with tried to have me do some E, but I don't roll like that.
By the time I got home I was sure i was in catabolism, since i have eaten nothing and and probably burned like 1500 calories from dancing alone. So when I got home at 5:30 AM i had a huge breakfast, more like a binge actually.

Just woke up and took shower...1:20pm and my ears are still hearing that "buzzzz" sound..am supposed to do lower body and 3 mile run today...not sure if i can do that ...
 
oh man!!! you rule! I will go as soon as one of my kids are old enough. i will dance all night, and i will sweat.

where was it at? who put it on? DJ? did they play alot of DJSANTANA stuff?

dude@@@ I am so happy for you. GOOD FOR YOU on the No dope!!!!!!!!!! YOU CAN DO IT ON THE PULSE OF THE MUSIC!!!!

you don;t have to answer any of these if you don;t want to .

I WOULD GO in a minute!!!
 
flyinfree said:
oh man!!! you rule! I will go as soon as one of my kids are old enough. i will dance all night, and i will sweat.

where was it at? who put it on? DJ? did they play alot of DJSANTANA stuff?

dude@@@ I am so happy for you. GOOD FOR YOU on the No dope!!!!!!!!!! YOU CAN DO IT ON THE PULSE OF THE MUSIC!!!!

you don;t have to answer any of these if you don;t want to .

I WOULD GO in a minute!!!
Click to expand...

It was in San bernadino, at the Hudson theater. I'm not sure the exact DJ, but it was a lot of hardcore techno and trance, the general stuff.

It was amazing, you know in some clubs or dances they have those towers over the dance floors where the more attractive models start dancing? Well, i was feeling pretty confident and climbed up there and danced over everyone LOL! And then a couple girls saw me dancing up there and climbed up and all 3 of us were dancing on the same tower with little room lol

I was around people that were doing a lot of E and pot, but trance is my drug and i don't need that stuff.

They had some amazing light shows, and when you would sit down and take a short break from dancing they had people around with their light sticks that would do a light show with the sticks 2 inches from your face with the beat of the music.



I was so dehydrated over there though man! water was 3$ a bottle!


I just hate the after-affect...my head feels so bloated and i still can't hear anything very well lol.
 
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This was the place where our rave was at


I felt like crap today. I feel so bloated and am holding so much water weight. My normal weight is around 152-153 and i've ballooned up to 160...
 
Hey Phate, you do realize that the anabolic diet is simply a cyclical ketogenic diet, don't ya?

How many days have you been on it?
 
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