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powerlifting progress journal for genetic edge

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markymark
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2007/06/11 13:35:07 (permalink)

powerlifting progress journal for genetic edge

hey guys
this is my first progress journal and i'm lucky enough to be doing it for genetic edge whilst testing there sd. thanks guys for letting me use your supplements.
training for powerlifting and my training is as follows on monday, wednesday and fridays.
#1
squats (6 week mini cycle)
leg press 2 sets 8 reps
leg curl 2 sets 10 reps
leg ext. 2 sets 10 reps
standing calf raise 2 sets 10-12 reps
seated rope crunch 2 sets

#2
bench 3 sets 5 reps
inc. machine press 2 sets 8 reps
mach. flyes 2 sets 10 reps
close grip sholder press 2 sets 8 reps (done on standing calf raise mach)
front db raise 2 sets 10 reps
high inc sit ups
super set
leg raise 2 sets 15-20 rps

#3
dead lift (6 wk mini cycle)
hyper ext. 2 sets 10 reps
seated rows 2 sets 8 reps
c/g bench 2 sets 8 reps
press downs
super set
cable curls 2 sets 10 reps
21's sit ups

i am 31, 5' 9" and weigh 14 stone.
food wise i eat about 5 meals a day, good clean food and using meal replacements etc when nessesary as i'm a chef and although i work with food its hard to fit meals in (saturdays mainly).

starting today on supplement loading
1000mg milk thistle
1200mg ryr
60mg CoQ10
3g taurine

will then start on 20mg sd each day for 2 weeks followed by 30mg each day for another 2 weeks
have used sd, m1t and pp befor and used 30mg e/d befor and felt comfortable.

train #1 today and it went as followed
squat 3 x 8 175kg
leg press 2 x 8 9 plates each side (360kg)
leg curl 2 x 10 60kg
leg ext. machine broken if not fixed next week will switch to s/l d/l
standing c/r 2 x 10 stack pin 30 ( think its 5kg plates)
seated rope crunch 2 x 20 pin 6? will find out weight

hope to get new pb's of
squat 250kg
bench 145kg
d/l 275kg
post edited by markymark - 2007/06/11 14:50:17
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    JMA
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    RE: powerlifting progress journal for genetic edge 2007/06/11 21:34:56 (permalink)
    Some solid lifts there MM.

    There some serious goals! I will be watching this one!
    #2
    markymark
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    RE: powerlifting progress journal for genetic edge 2007/06/12 16:57:41 (permalink)
    feel good today after yesterdays training. legs are very sore though so i just went for a swim. seems to have loosened them up a bit. looking forward to training tomorrow even though chest is my worst lift. thinking of cutting right back on squats and deadlifts next cycle and really concentrating on chest to catch it up with the others. got to make it though this cycle yet though!!!!
    #3
    JMA
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    RE: powerlifting progress journal for genetic edge 2007/06/12 19:59:43 (permalink)
    So your cycle proper is due to begin on Monday the 18th right?
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    markymark
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    RE: powerlifting progress journal for genetic edge 2007/06/13 09:38:28 (permalink)
    yeah the sd will start monday. should be good as i'm feeling strong already. training this morning, will log in this afternoon and tell you how it goes. bench day though. DOH!
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    markymark
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    RE: powerlifting progress journal for genetic edge 2007/06/13 16:58:18 (permalink)
    trained this morning and it went as followed
    #2
    bench 3 x 5 110kg
    inc. mach. press 2 x 8 82.5kg (41.25kg e/s)
    mach. flyes 2 x 15 pin 6 (30kg i think)
    c/g shoulder press 2 x 8 45kg
    db front raise 2 x 10 17.5kg
    sit ups
    super set
    leg raise 2 x 10 body weight

    felt good today. eating well and looking forward to dead lift which is my best lift.
    #6
    Dr.D
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    RE: powerlifting progress journal for genetic edge 2007/06/14 00:30:07 (permalink)
    Good to see more logs, let me know if I can assist MM. Your supps and training look good.
    #7
    markymark
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    RE: powerlifting progress journal for genetic edge 2007/06/14 09:20:26 (permalink)
    hey dr.d. would be good to get some advice on back cramps when on sd. some one mentioned you done a good artical on potasium loading. would you mind linking it to this page please.

    also not been to informative on my dietin thisjlournal, this is what i eat yesterday.
    7.30am porridge, whey, egg white and soya milk home made shake with banana
    9.30am training with bcaa 30 mins prior
    whey imediatly after
    12 pm jacket pot, low fat cottage cheese and 8oz chicken brest (boiled)
    3pm protein bar
    7pm chicken breast veg and potatoes
    9.30pm whey, egg white and skimmed milk shake

    any advise or comments on my nutrition would be greatful. i think its okay, though another meal instead of the bar would be good.
    #8
    JMA
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    RE: powerlifting progress journal for genetic edge 2007/06/14 09:45:03 (permalink)
    Hey MM

    FYI:

    ORIGINAL: Dr.D

    Yes! Potassium is the key for me. Take 1000mg of Potassium Gluconate 3 times a day, plus an extra 1000mg before and after w/o. I never get back pumps on that protocol, even on squat day. That sounds like a whopping dose to take 3-5g a day, but it's really just the salt form that makes it seem that way. 5g of Potassium Gluconate is still only 30% of your daily requirement. It's dirt cheap too.


    With regard to the diet, I would be tempted to add some carbs (oats) to your PWO shake.

    You could also add some Quark or cottage cheese to your bed time meal (I find I can dump a pot of the Quark in with my shake and just blend it in, its very mild).

    Some healthy fats would be a good addition, perhaps replace the bar with nuts, tuna salad?

    I am sure some of the more experienced members could help here.
    #9
    Dr.D
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    RE: powerlifting progress journal for genetic edge 2007/06/14 10:02:15 (permalink)
    That actually looks good for diet. I pick up the slack with whey shakes in skim milk when I need more protein and whole grain breads when I need carbs. I can't cook so well so it's all I can do.

    Potassium is the best thing for the pumps, some people swear by taurine but it's never done that much for me like 3g of potassium gluconate can. I forget the site that I saw it in the UK, Stavross would know, but it's cheap and plentiful in the US.

    #10
    markymark
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    RE: powerlifting progress journal for genetic edge 2007/06/14 19:16:40 (permalink)
    jma. was thinking for a while about adding carbs to pwo drink. would a weight gain dring or mel replacement drink do the job! will try the quark thing too. have to look at its cals though as i dont want to put on too much weight. was 15st and a quarter after i done my last cycle which was 3 weeks pp followed by 3 weeks sd. was too heavy and felt uncomfortable. cheers.
    dr.d whos stavross and how do i contact him?
    training in the morning and its dead lifts. i expect some good lifts tomorrow and im on 3 sets of 6. thanks for the replys guys, i normally just read on this site so i aint getting many hits.
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    Dr.D
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    RE: powerlifting progress journal for genetic edge 2007/06/14 20:18:01 (permalink)
    Here it is:

    http://www.cheapuksupplements.co.uk/search.php?xSearch=potassium&x=33&y=12&=Submit

    This bottle is a 1 month supply (2 tablets 3x daily) or 1 tab 3x daily will make it a 2 month supply. Start with 3 per day and see if that works. If not, go to 6 per day total.
    #12
    JMA
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    RE: powerlifting progress journal for genetic edge 2007/06/14 20:28:31 (permalink)

    ORIGINAL: markymark

    jma. was thinking for a while about adding carbs to pwo drink. would a weight gain dring or mel replacement drink do the job! will try the quark thing too. have to look at its cals though as i dont want to put on too much weight. was 15st and a quarter after i done my last cycle which was 3 weeks pp followed by 3 weeks sd. was too heavy and felt uncomfortable. cheers.
    dr.d whos stavross and how do i contact him?
    training in the morning and its dead lifts. i expect some good lifts tomorrow and im on 3 sets of 6. thanks for the replys guys, i normally just read on this site so i aint getting many hits.



    Many of the commercial weight gainers you can buy are high on sugar, I prefer a low GI carb pwo (opinions vary on this!). A very easy solution is to simply add oats to your protein shake and blend it up. Alternatively you could pick up some ultra fine oats like these:

    http://www.myprotein.co.uk/bulk-powders/carbohydrates/ultra-fine-scottish-oats/

    I am sure you could add those and just shake it up!

    Yet another option would be a bowl of weetabix with a couple of scoops of protein powder and skim milk.

    Quark / cottage cheese is high in cassien which is a slow digesting protein, providing a drip feed of aminos whilst you sleep.

    You could post your diet up in the diet and nutrition forum http://www.muscletalk.co.uk/forumid_11/tt.htm for more help, there is a lot of good guys giving advice there.

    Stavross has recently finished a very successful cycle of Genetic SD, you can find his log / contact him here: http://www.muscletalk.co.uk/m_1860862/mpage_1/key_/tm.htm
    #13
    markymark
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    RE: powerlifting progress journal for genetic edge 2007/06/15 16:48:39 (permalink)
    cheers for the info guys will modify my diet alittle.
    so i trained this morning. bloody hard session, was hot and humid in the gym and it sucked but this is what i done.
    #3
    dead lift 3 x 6 220kg (propper hard sets, balls to the wall kinda stuff. no bouncing)
    hyper ext. 2 x 10 holding 20kg
    seated rows 2 x 8 35kg eack side
    c/g bench 2 x 8 92.5kg
    press downs
    super set
    cable curls 2 x 10 pin 9 (45 kg i think)
    21's sit up high inc. holding 15kg

    all felt good but the b/l,s were brutally hard. still. i will eat, eat, and eat and pull more next time.

    #14
    markymark
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    RE: powerlifting progress journal for genetic edge 2007/06/18 09:42:38 (permalink)
    yo!
    sorry about the lack of logs on the weekend. busy weekend and didnt get alot of free time. saturday was a struggle too eat propperly but i made up for it yesterday.
    so today i start my sd from genetic edge. got some high hopes. squatting day today and its starting to get heavy. 187.5kg for 6's today and 9.5 plates aside on leg press. should be fun first thing in the morning.
    just a quick question for who ever is following this. the tuarine a bcaa (which i also take) should be taken 45 mins befor work out. i always train i the morning. should those products be taken on a empty stomach and if so how long to you give your breakie to go down. i eat at about 8am and i'm working out by 9.30. enough time or not.
    well, wish me luck and ill write againg in the arvo. laters!
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    markymark
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    RE: powerlifting progress journal for genetic edge 2007/06/18 13:13:46 (permalink)
    NOT A GOOD SQUAT DAY !!!!!
    couple of years ago a spotter missed me on a squat i failed with 180kg. the whole weight bounced off my finger which was between the bar and the safty pins!!! screwed my finger. the demons came back today! 2 sets of 6 with 187.5kg got to rep 6 nice and deep and BANG! totally lost my ballance and had to drop it on the pins. nothing my training partener could do i was too deep. thought i would try again with some light wraps on. done 6 reps and tought i would do a 7th so not too drop a reps lost bloody balance again and fell backwards at my partener!!! lucky i was in a rack!!!!
    didnt have my squat shoes with me and i think thats what unsettled my balance. will kick arse next week and do it again. the weight is fine it was all balance.
    this was todays trainin
    #1
    squats 2 x 6 187.5kg 1 x 5 failed 6 1 x 6 failed 7
    leg press 2 x 8 9.5 plates each side
    stiff leg dead lift 2 x 10 100kg
    leg ext. (swapped for)
    smith mach. front squat with heels raised 1 x 10 60kg 1 x 10 80kg
    standing calf raise 2 x 12 stack
    seated rope crunch 2 x 15 pin 7

    had to swap leg ext for front squat. legf ext mach. beens fixed but the cable is now longer and its crap.
    also put stiff leg instead of leg curls as the paddig on the leg curl machine is buggerd and it cuts your legs
    please advise on my squatting misshap. had visions of no fingers!!!!

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    JMA
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    RE: powerlifting progress journal for genetic edge 2007/06/18 21:18:16 (permalink)
    Argh! bad day! We all have them, can knock the old confidence, but i like the attitude that your gonna 'kick arse' next week!

    You have some very good numbers up there, stay positive mate!

    Regarding the taurine start with about 3 grams, 30-45 mins pre workout would be fine. You could gradually up the dose to about 5g. I don't think its necessary to take it on an empty stomach I never do, but I will check on that..




    ORIGINAL: markymark

    NOT A GOOD SQUAT DAY !!!!!
    couple of years ago a spotter missed me on a squat i failed with 180kg. the whole weight bounced off my finger which was between the bar and the safty pins!!! screwed my finger. the demons came back today! 2 sets of 6 with 187.5kg got to rep 6 nice and deep and BANG! totally lost my ballance and had to drop it on the pins. nothing my training partener could do i was too deep. thought i would try again with some light wraps on. done 6 reps and tought i would do a 7th so not too drop a reps lost bloody balance again and fell backwards at my partener!!! lucky i was in a rack!!!!
    didnt have my squat shoes with me and i think thats what unsettled my balance. will kick arse next week and do it again. the weight is fine it was all balance.
    this was todays trainin
    #1
    squats 2 x 6 187.5kg 1 x 5 failed 6 1 x 6 failed 7
    leg press 2 x 8 9.5 plates each side
    stiff leg dead lift 2 x 10 100kg
    leg ext. (swapped for)
    smith mach. front squat with heels raised 1 x 10 60kg 1 x 10 80kg
    standing calf raise 2 x 12 stack
    seated rope crunch 2 x 15 pin 7

    had to swap leg ext for front squat. legf ext mach. beens fixed but the cable is now longer and its crap.
    also put stiff leg instead of leg curls as the paddig on the leg curl machine is buggerd and it cuts your legs
    please advise on my squatting misshap. had visions of no fingers!!!!



    #17
    markymark
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    RE: powerlifting progress journal for genetic edge 2007/06/20 09:40:33 (permalink)
    okay i will check on that. dont usually get any cramps till about 2nd or third week.
    was a hard day on monday but it must be forgotten. got chest today so should be a good one.
    been reading some of the other genetic sd logs. what is the benefit of pulsing sd? not heard of this befor.
    will write up my training for today this afternoon.
    #18
    markymark
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    RE: powerlifting progress journal for genetic edge 2007/06/20 23:27:54 (permalink)
    so today was bench day, not my best lift. have had a busy weekend too so i think it took it out of me a little.
    this is what happened.
    #2
    bench 3 x 5 112.5kg got 1 x 5 1 x 4 1 x 3
    inc. mach press 2 x 8 85kg ok
    mach. flyes 2 x 15 pin 7 ok
    c/r shoulder press 2 x 8 pin 7 got 1 x 3 1 x 4
    db front raise 2 x 10 20kg got 1 x 6 1 x 8
    sit ups
    super leg raise (high inc.) 2 x 10 body weight.

    not the best. not been a great week so far. will tarin tomorrow instead of friday due to work. hope to get 2 x 5 on dead lifts tomorrow. need to inprove my bench alot. will post a question about bench routines on training.
    #19
    markymark
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    RE: powerlifting progress journal for genetic edge 2007/06/22 11:46:34 (permalink)
    trained thursday this week instead of on friday due to work
    #3
    dead lift 3 x 5 230kg got 4's
    hyper ext. 2 x 12 holding 20kg
    seated rows 2 x 8 36.25kg each side
    c/g bench 2 x 8 95kg
    press downs
    superset
    cable curls 2 x 10 pin 10
    21s sit ups holding 20kg

    was a good traing session. was happy with dead lifts and will try to get 3 sets of 5 next week. food has been consistant and i hope by monday i will be feeling the first effects of the sd. got a easier week next week at work so that should benefit me as well.
    any one have any good training programs for focusing on chest. will try that next cycle.
    #20
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