Nitefly's 'Hearts on Fire' Log

Captain Planet said:
Are you still doing assisted dips? Can you not try just do unassisted? Even if it's just 1 or 2 reps? Much better than assisted for 10.
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I imagine I could do unassisted dips for reps, but for some reason they give me shoulder pain. Going to swap them for decline press next session, but the next time I attempt them is going to be unassisted since I can't actually be assisted any more by the machine.

At any rate, they were for a max of 5 reps, not sure where the 10 was from :p
 
Great. People seem to progress with dips quickly. 5 weeks ago I was really struggling to do BWx10, now I'm easily smashing 10x10 and 15x5.
 
Surely ring dips need more shoulder activation for stabilisation?

That may be complete ******* to be fair, but it just always struck me that way!

kd
 
It's more that if your shoulders aren't in a stable and safe position for rings dips, you fall off :D


Nitefly, how are your energy levels now?
 
Freefaller said:
I found ring dips to be less problematic for my shoulders and more pump!
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Ring dips, at my level? Really? :o :p

icecold said:
Nitefly, how are your energy levels now
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Concentration levels still aren't ideal during the day and really, I don't think they ever will be on this diet. However! Getting rid of the cheese at lunch time, or at least minimising it, has seemed to have gotten rid of the 'afternoon energy drain' of death.

Background for everyone else - I was suffering from dreadful energy drain in the afternoons. It would feel as if I had no energy at all and very weak / ill. It would seem to go by the time I hit the gym or at least be better. Icecold suggested it might be an insulin spike from the cheese I was eating for my lunch. I have since swapped it for chorizo and the nightmare energy drains have gone or at worse got better. I'm not sure if it's the dairy that was causing it, or the fact that my chorizo contains about ~1g of sugar per portion I'm eating. Either way, it's much better.

I was about to invest in some whey isolate 97%, but was concerned about extreme lethargy post-consumption. Kiefler suggests just taking 10g a pop to avoid an insulin spike... which is like a half scoop shake. Hmmm.

Bonus info - haven't felt ketones on my breath for a few weeks now.
 
No, 3-5g in the morning and the same in the afternoon. Think this needs upping? Kiefler doesn't seem to suggest having so much in the book.
 
Kiefer is gay.

But yes, moar. Double that, and have it twice before lunch. If it doesn't solve the problem, drop it back down. I suspect that it will though.



*having done this myself for months and knowing IRL people who have done it for longer, you get to know which are the important bits of the book. This is a prime example.

The downside is that I'm now addicted to MCTs :(
 
Nite, you been sleeping enough?

Would be off diet issue, but would explain it. I won't expand, but know you'll understand when I say, I suspect your job doesn't necessarily lead to lots of hours of sleep?

kd
 
I rarely sleep for more than 7 hours on a week night, job or not, and I use my weekends to re-charge. Not a big sleeper, but it does make a huge difference when you get the hours in :)
 
Nitefly said:
Ring dips, at my level? Really? :o :p



.
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They are hard(er) - but the sooner you start getting into them the better IMO. However seeing as you know Ice - he may have different views than me, but I believe they've really helped my shoulders out through improving my ROM and stability as well as letting my arms flare out a little to cope with my skeletal structure, as I dip - which a fixed dip station won't do if you go too deep.
 
Squats 70kg - 5,5,5,8,8
Bench 57.5kg - 5,3,3,3,3
BOR 47.5kg - 5,5,5,5,5
Decline Press 45kg - 5,5,5,10,9

Going to warm my groin (ooo I say) a bit more from now on for squats. Feels a bit tight on both sides but stretched beforehand seemed to help and it got easier as I went through my sets.

On bench I felt my form was fairly steady, no twinges and didn't feel at risk of injury. Looking forward to attacking it again next time. Decline press was utilised today instead of dips and I still felt the presence of a 'twinge' on my right pec into my shoulder. I believe it's a pec injury that forces my shoulder to compensate. Discomfort was reduced when I concentrated on keeping everything tight, particularly by 'pulling the bar apart' (<---->), so I think it's a form issue. I'll keep to decline press keeping everything tight until I'm satisfied I can safely attempt dips again.

I will attempt BOR again at that weight. Although I did it (verified!), my form was going a bit wonky on the last set, purely as I was really going for it. No harm with keeping it on the same weight for one more session and focussing on form at this point.

I'd be interested on comments as to how to proceed with bench. At present I'm resting 90s if I make a set. I'm approaching my limits on bench here, so a mere 90s rest makes things as hard as nails. I'm more inclined to go up a weight as opposed to keeping to a set rest period just for the sake of doing so, but taking enormously long rests would be going too far the other way. 3.5 minutes for a failed set seems OK to me. Not entirely sure about keeping things at 90s if I complete a set. Thoughts?

As for OH Squats, I just forgot about them. Will do some tomorrow after cardio.
 
Squats 72.5kg - 5,5,5,8,8
OHP 37.5kg - 5,5,5,5,4 ARRRRRGH **** YOU OHP!
DL 90kg - 5,5,5,8,8
Chin Ups -> negatives to 5 - 5,5,3,2 Pull Down Knuckles Outwards 55kg - 5
Leg Curls 40kg ->10,10, 7 arrrrgh cramp 30kg -> 10

OHP obviously annoying, but pleased with DLs, felt my form was good. Legs dying now. A well deserved 2-day rest to follow!
 
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King Damager said:
Your legs and back are definitely better than mine proportional wise to the rest of your body...

kd
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In relation to the big lifts, I'd kind of expect my max bench to be 50-60% and 40-50% of my max squats and deadlift respectively. That's what's familiar to me at least.

In crude words, I expect this sort of proportion:

DL 100
Squats 80
Bench 50

Very crudely done mind.
 
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