Day 570
DIET
Surprisingly pretty close to perfect macros. Ate at subway with Andrew Gordon and discussed CL and his website LiftItBuddy.com. It is pretty cool, everyone should check it out.
http://fitday.com/fitness/PublicJournals.html?Owner=Dracoy&Year=2009&Month=6&Day=24
- Whey, Oatmeal, Milk (Finally finished the last of my Body Tech Pro 24 Whey... Yuck)
- Apple
- Subway (9 Grain Honey Oat - Toasted, Oven Roasted Chicken Breast, Pepper Jack Cheese, Various Veggies, No Sauce)
- Steak + Bean Sprout + Bread
- Dark Chocolate Square
- Golden Gains Brownie (Ate half.. too sweet)
- Beef Jerky + Peanut Butter
EXERCISES
Deload Day... Trying to rework deadlifts in. Still feel the glute injury so i'm going to progressively get heavier for the next few weeks.
- Deadlifts - 165 x 7, 275 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3
- 45 Degree Hack Squats - Machine x 20, 4 Plates x 10, 8 Plates x 10, 10 Plates x 11 x 10
- Reverse Hypers - 45 x 7 x 7 x 7 x 7
- GHR - BW x 7 x 7 [Just fooling around, doesn't feel great on my quads]
- Pull Ups - BW x 10 x 10 x 10 x 10 [NG/WG alternating]
- Machine Rows - 50 x 7 x 7 x 7
- DB Rows - 40 x 7/7 x 7/7 x 7/7
- Standing DB Rows - 15 x 10 x 10 x 10 [Just for the hell of it, I like the feeling of tightening and arching my back]
Nothing spectacular, just light weight BS. But I did get to see Layne Norton and it is a joy talking to him. He is such a friendly guy and gave me some more pointers.
He uses double overhead grip and straps for deadlifts and only for heavy singles does he switch to hook grip. He works his grip strength separately as well. He also mentioned that when his finger area is "softer" he gets a better hook, so the more hook grip he does, the less "strong" of a grip he has.
He mentioned something called Occlusion Training... Here is his article about it:
http://www.ironmanmagazine.com/index.cfm?page=article&go2=1489
I'm definitely going to read into it because it can help me when I'm injured. Also here is a video of his wife Isabel doing it in one of her recent videos.
EXTRA ACTIVITIES
Long boarding around.
COMMENTS
Just finishing up the night with a movie with my friend.
July 25th, 2009 - 06:27
DUDE. http://yanyanxu.com/wp-content/uploads/2009/07/change.PNG that is awesome. great progress someday I would like to see in me. haha.
don’t know why I stopped longboarding. i guess it’s because i stopped skating too. just a phase i went through, being a skater.
supplements
-XF UP whey
-Prolab creatine
-NOW beta alanine
-finishing up anatorp70 ($10)
-Bulk/Scivation/XF bcaa(sometimes)
-Varies : pre-workout(sometimes)
going to tryout Intrabolic – Green Apple(weird story with this) and either Universal Storm or Green Mag(i’ve used bulk creatine mono only, maybe the different creatines will be better absorbed). Well for the IA, bought it on ebay and apparently the guy who i’m buying from is leeh23 from the forums. what a small world.
2 questions:
- How do you meet Layne Norton all the time?
- Do you use black pepper while cooking a lot?
July 26th, 2009 - 19:19
dude. i’m so jealous you met layne without me!
where are you seeing him? does he work out at the ARC or are you at gold’s?
July 26th, 2009 - 19:51
He drops by ARC from time to time, I told him to deadlift with us. It is good seeing him!
LOL buying intrabolic from leeh23? Very small world.
I don’t typically use lots of black pepper, but it is good to use on some of the more bland foods to bring out the flavor while staying healthy.