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RE: Keenan's "Anabolic Diet" Journal - Feb. 28 2008 23:31:45
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cricket_fire
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Thanks guys 
Rick - I'm not 100% on the goodmornings. They're not paralel, I know that. I think they're a little more then half-way to paralel. I'm doing them as my ME lift Monday, so I'll get a video.
Lambrum - Not sure what my calorie intake was before; this is the first time I've counted cals. Your right now, between 38-4100. A GM is a goodmorning  . It's like a deadlift, with the bar on your back. I do them starting from the bottom position - excellent lift
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RE: Keenan's "Anabolic Diet" Journal - Feb. 29 2008 6:43:07
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cricket_fire
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Feb 27/08
11:30 - 20 pepperoni, 1/2 cup cheese, 10 Little Smokie Sausages
3:00 - chicken breast, ranch dressing
3:30 - WORKOUT
6:30 - 3 Italian Sausages
11:30 - 4 McD's double cheeseburgers
Feb 28/08
12:00 - chicken breast, ranch dressing
1:30 - 1lb beef, 2 slices cheese
5:30 - beef jerky
7:00 - WORKOUT
9:30 - 20 chicken wings
1:00 - 4 McD's double cheeseburgers
Feb 28/08
Sumo Deadlift - 135x3, 225x3, 275x2, 275x2, 275x2, 275x2
ATG Squats - 45x5, 135x5, 225x5, 315x12
Power Squat Machine - 90x5, 140x5, 180x5, 230x5, 270x5, 320x5, 360x5
-low back is FRIED
-high rep squats are the devil
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RE: Keenan's "Anabolic Diet" Journal - Feb. 29 2008 16:02:30
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1MR
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quote:
ORIGINAL: cricket_fire
Aswell I want to learn how to sumo deadlift, as I think I'll be better at this then conventional with time.
I just had a quick google for that, interesting: http://www.weighttrainersunited.com/sumo.html
quote:
ORIGINAL: cricket_fire
Thanks for all that brother . Grocery day Friday, I shall pick some up.
Extra Virgin, Virgin, or Regular?
Always Extra Virgin mate, olive oil is the only oil where the grading is legally binding, so EV cold pressed is exactly that,
Liking the good mornings, not done any for ages myself, got a bit too used to SLDL and ham/glute raises for the hams/ghutes. Might get them back in my routine.
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There is no shame whatsoever in doing what you need to do, to get you where you need to be. Thats resolve.
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RE: Keenan's "Anabolic Diet" Journal - Feb. 29 2008 18:37:26
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cricket_fire
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NewGuy - Thanks for reading the journal mate . Progress on fat loss has been going great since starting this diet. Not sure on strength; too early to tell yet. Within the last year though strength progress has been amazing
1MR - Thanks for stopping in buddy, I appreciate it.
It was actually John Bott, one of the top PLers around who advised I try sumo, so I'm not gonna blow off his advice . With my squat width, and the fact that I plan on being a super-heavy some day (it's tough to get down to the bar with a gut), and my general build, he said I should really take the time to learn sumo. The form on it is tough as hell though!
I was in the same boat with the SLDLs. I LOVE the concentric goodmornings; this these have added more to my lift then anything. Although my form may not be as strict and ROM not as huge as the one in that vid
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RE: Keenan's "Anabolic Diet" Journal - Feb. 29 2008 18:47:46
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cricket_fire
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Feb 28/08
12:00 - chicken breast, ranch dressing
1:30 - 1lb beef, 2 slices cheese
5:30 - 1/4lb beer jerky
7:00 - WORKOUT
9:30 - 20 chicken wings
1:00 - 4 McD's cheeseburgers w/o buns
Didn't realize how many cals were in chicken wings, so went a little over my goal calories. Hit Around 4800, fat 330ish, carbs in the 30's, and protein a bit over 400
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RE: Keenan's "Anabolic Diet" Journal - Mar. 1 2008 3:26:11
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tbowman
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quote:
It was actually John Bott, one of the top PLers around who advised I try sumo, so I'm not gonna blow off his advice . With my squat width, and the fact that I plan on being a super-heavy some day (it's tough to get down to the bar with a gut), and my general build, he said I should really take the time to learn sumo. The form on it is tough as hell though!
Probably a wise move. Usually what I see at contest, big squatters usually deadlift Sumo style
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RE: Keenan's "Anabolic Diet" Journal - Mar. 1 2008 7:12:31
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cricket_fire
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Well, today's diet was pretty well normal. Began carb-up at 12:00am
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RE: Keenan's "Anabolic Diet" Journal - Mar. 1 2008 13:08:34
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Lambrum
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I'll take your word for it mate, I imagine your form has to be excellent or you'll do yourself a mischief.
IIRC Bruce Lee had a really serious injury from doing them (I was a big fan when I was around 10!)
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RE: Keenan's "Anabolic Diet" Journal - Mar. 1 2008 23:27:37
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Ak_88
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Yooooo bro sorry it's been a while since i last stopped by
Hows the carb up going - everything else going well thus far?
P.s - That aint a fcking diet, its too tasty to be
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RE: Keenan's "Anabolic Diet" Journal - Mar. 1 2008 23:37:28
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T_Dawg Jack
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Hi Keenan. Strong as FOOK as ever!.
Just an observation. You need MORE veggies and fibre. Seriously pw3n a packet of spinach a day and get a fibre type supplement.
Plus lets see some more 400lbs GM's!. There awesome!. Especially when my best is a measley 185lbsx10!.
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RE: Keenan's "Anabolic Diet" Journal - Mar. 2 2008 6:44:32
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cricket_fire
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quote:
I'll take your word for it mate, I imagine your form has to be excellent or you'll do yourself a mischief.
IIRC Bruce Lee had a really serious injury from doing them (I was a big fan when I was around 10!)
Form should always be ace (not nessicarily textbook - but you must make sure you use perfect form for what you're training for), but with heavy goodmornings, extra attention should deffinalty be paid then to an exercise like, say, curls. I personally love them for post-chain work
quote:
P.s - That aint a fcking diet, its too tasty to be
My buddy's been ripping on me all week that I'm not on a diet at all from all the McDonalds I'm eating lmao
quote:
Hi Keenan. Strong as FOOK as ever!.
Just an observation. You need MORE veggies and fibre. Seriously pw3n a packet of spinach a day and get a fibre type supplement.
Thanks brother. I'll be sure to pick up a bunch of spinach tomorow
quote:
Plus lets see some more 400lbs GM's!. There awesome!. Especially when my best is a measley 185lbsx10!.
We'll hopefully have a video of a 535+ GM Monday 
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RE: Keenan's "Anabolic Diet" Journal - Mar. 2 2008 6:55:18
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cricket_fire
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1st Carb Up
Right, sitting here just before bed at the end of my first carb-up day. I'll be honest here, I ate like garbage. No excuses, I should have showed much much more self control. I was home this weekend, so had a lot of fast food. Some of the things I ate:
-ice cream
-burgers w/ bun
-breaded chicken wings
-whole wheat pitas
-whole wheat bagels
-chocolate
I feel like trash right now. I'm bloated as mad. Plus I know I missed out on a chance to get a bunch of good vitamins/minerals into me that I've been lacking without the grains in my diet. Next Saturday will be a different story though! I wont have a car, so wont even have to worry about going out and eating garbage. I'll also only have what I should be eating in the fridge. It'll consist of a tonne of whole wheat pasta, whole wheat pitas, basmati rice, and veges. I shouldn't do this ****; will only slow me down from reaching my goals.
One good thing I got out of this, was a new experience. I actually realize what a "sugar crash" is. I don't think I've ever felt a sugar crash, but God-damn did I ever today.
No excuses, no bullshit; time to hit it harder this week.
P.S. Cheers to all who are reading this; I appreciate any help, or encouragement provided
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RE: Keenan's "Anabolic Diet" Journal - Mar. 2 2008 8:42:13
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RACK
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I think the first carb up everyone goes mad and then regrets it a little mate. You know you'll show more control next time
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Journal http://www.muscletalk.co.uk/m_2279528/tm.htm
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RE: Keenan's "Anabolic Diet" Journal - Mar. 2 2008 10:29:37
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Ak_88
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I agree with RACK - don't fret about it too much, its something you'll learn to perfect as you learn what your body reacts to.
I've had a few PPWO sugar crashes and pretty sure i've gone hypo, not a nice place to be 
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RE: Keenan's "Anabolic Diet" Journal - Mar. 2 2008 15:40:31
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cricket_fire
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Thanks guys. Guess I just needed a big blowout haha
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RE: Keenan's "Anabolic Diet" Journal - Mar. 3 2008 0:10:31
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cricket_fire
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Mar 2/08
Reverse Band 3-Board Press (choked blues) - 45x10, 135x8, 225x5, 275x3, 295x3, 315x1, 335x1, 355x1
Banded Bench (doubled pinks) - 45x5, 95x3, 95x3, 95x5
Tate Press w/ pink band x 12
DB Row - 100x8, 85x8, 85x8
Cardio for 20 minutes
-first workout after my carbup
-not sure if strength was affected; never done the first exercise before. Band press pr for 3 reps is 135, so after ME lift and a couple other sets 95x5 without too much trouble sounds about right
-db rows are way up
Mar 2/08
10:30 - 5 breakfast sausages
12:30 - 1/2lb beef, 2 slices cheese
3:30 - turkey breast, cheese
4:30 - WORKOUT/CARDIO
6:45 - 1/2lb beef, 2tbs olive oil, 3 breakfast sausages, mushrooms, 1 tbs peanut butter
8:45 - 2 pork chops
10:00 - 2 Italian sausages, 2tbs peanut butter
Around 3900 cals, 300 fat, 280 protein, and just 25 or so carbs
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RE: Keenan's "Anabolic Diet" Journal - Mar. 3 2008 1:59:50
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daKensta
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get some veg down you man!
I shudder to think what your, ahem, movements must be like atm
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RE: Keenan's "Anabolic Diet" Journal - Mar. 3 2008 16:54:56
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cricket_fire
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Added in some spinach before bed last night (when I read that) just for you Kensta
Weigh In 2
Everything recorded on post #1. After carbup, weight is up 1lb to 276, waist is down 0.25", quads down 0.5". Happy with this, seeing as I ate like absolute **** hahaha
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RE: Keenan's "Anabolic Diet" Journal - Mar. 3 2008 17:02:55
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bl2929
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Keep an eye on the mirror more so then the scales. The scale never really moves much for me but body comp. and measurements do!
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