icecold's training log

icecold said:
I'm not espoucing it as some miracle diet, but it is an easy way of getting your insulin sensitivity in check. Hence mentioning low carbing as well.

You seem to like your way of doing it, which is fine, I'm not trying to convince you otherwise. I just find the science interesting.

For me, more insulin sensitivity --> mad gains yo. Coupled with carb back loading it just works.
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Didn't know you were an IF'er Icecold? What's your timing & macros like out of interest?
 
I'm more of a part time IF'er, I've just fallen into it for convenience while at maintenance/cutting. Currently eating from 2 until 10-ish. I don't know my exact macros apart from protein, which is normally between 160g and 180g. Carbs are slightly higher than normal as my physio said it might help with hamstring healing. Cals I'm not sure about, as I moderate my food intake by eye and monitoring my weight... but probably just over 2000kcals.

Have you looked at carb back loading? I definitely recommend "getting hold of" the ebook, I think you'd find it really interesting.
 
This one? http://www.carbbackloading.com/

I'll try and obtain it after work. Hard to tell much from the site but I guess it would mean lowering my lunch carbs a bit and ramping them up in the evening. Generally my lunch (1230-1300 ish) is 50/70/20 p/c/f. I'd like to get more protein in at lunch but I begrudge bringing in whey + shakers etc. to work. I get enough flak for exercise which isn't cardio as it is.
 
Yeah in some ways it's as simple as it sounds, but the ebook goes into a lot of depth.

I've not done it properly yet, but I'm planning on it.
 
Training 29/10/12

Squats
bar x lots
60x15
100x10
140x3
160x1
170x1
180x1
190x1
200x3 - Wasn't really using any posterior chain at all, retard form PB?
190x3 - left it there, feeling tender!
125x20 - for Steedie

Bench +4 chains (+~32kg at the top)
bar x lots
60x8
80x5
100x5 PB?
95x5x3

RDL
Turned into hamstring stretching

Incline DB press
40x6
47.5x6
47.5x5

Facepull

Shoulder cable stuff

Curls

Fin.

Heavy DOMS in my hamstring, can't really tell if it's bad or not yet. Hopefully it will have subsided by tomorrow so I can assess properly.
 
icecold said:
Yeah in some ways it's as simple as it sounds, but the ebook goes into a lot of depth.

I've not done it properly yet, but I'm planning on it.
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It does look very interesting. I'm not sure how I'd feel training heavy with minimal carbs in the system.
 
You should feel exactly the same, if not better.

Don't forget, there is glycogen stored in your muscles which should be more than enought to fuel a session. Your body should be able to make up any deficit by burning fat.
 
Training 31/10/12

Deads
60x10 - all deliberately very slow reps
100x8 - all slow
100x5 - all slow
100x2 - one slow one fast, fast one apparently flew
140x2 - as above, minus the flying as I held back from exploding slightly
160x2 - "
180x2 - one slow one 60% speed effort, don't know how else to describe it. Felt like it would be uncomfortable to put more in
200x2x3 - FFUUUUUUUU these were horrible. First reps very slow to feel my way in, second one very slightly faster. Very slow negatives too. Not cool.

Long pause bench
60x10
80x5
100x4
110x4
102.5x4x4
Not really done these before, found my grove with a couple of sets to go and could have handled more weight. Next time.

Long paused squat
60x10 slow reps no pause
100x3
120x3
140x3
150x3x2
Didn't feel too uncomfortable on my injury. Pretty pleased with 150 considering this being my first time on these and it effectively sitting on two injuries (a lot of pressure on my adductor, no problems though).
 
I do like the idea of slowing the deads down, even doing it it a little yesterday I felt the benefits. Normally I'd blast it out but this doesn't give decent time under tension.

How long are your pauses on bench and squat?
 
I have zero actual desire to deadlift slowly! I'm just easing my hamstring back into it. I'm rushing it slightly tbh, I only tore it two weaks ago :/

They are slow 3 count pauses. 1...2...3...UP!

Actually that's more like 4 count...
 
It's horrible, especially considering that you can't breath while you're pausing!


edit: Also, they're a good way to make sure you're comfortable at depth.
 
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Training 2/11/12

Squat + 3 chains per side, 50+kg at the top
bar x literally loads
60x15
100x8
100x3 (with chains from this set onwards)
140x4
150x3
160x3
180x3
172.5x3
Technically these are ALL PBs, lolz. First time doing them, quite like them. Managed to not bother my hamstring much at all.

Comp paused bench
bar x lots
60x10
80x5 (paused)
100x4
110x1
120x1 - nice!
130x2 :( actually a comp paused PB, but it was meant to be 4 reps.
125x2 :/
120x3 FFUUUUUU
115x4 finally!
110x4
Terrible! So much tightness fatiguing me in a weird way, I'm going to go in again tomorrow to smash everything around my pecs and rear of shoulder. Feels like teres major is cramping up :confused: and pec minor is horrible.

Paused deads
60x10
100x8
100x2 - 1 slow 1 fast
140x3 paused
160x3
180x3
190x3
200x3 - I think that's as much weight as I've ever paused! Pretty comfy
190x3 - not so comfy!
Good hamstring progress. Still don't feel like I can fire 100% yet, but for some reason doing them paused isn't so bad. The 200x3 paused today felt nicer than the 200x2 on wednesday, although that could just be that my hamstring has been healing well.
 
Training 5/11/12

Squat
bar x lots
60x15
100x8
140x3 some annoying tightness in my left (not previously injured) adductor that won't go away
160x1 still there
170x1 "
180x1 "
190x1 "
200x1 "
210x1 ". Left it there for heavy stuff, absolutely not willing to take a risk on something that won't be tight tomorrow
130x20 yeah buddy

Bench +4 chains
107.5x3 PB
100x3x3
Not bad

Chins :D
bwx10
10x5
25x3
35x3
40x3
42.5x3
45x3 - YEAH!! **** you Dom! :p

Adductor stretching with Dom (can't easily do it solo). Definitely caught something in a good way.

RDL - just planning on a bit of light weight, volume and stretching of my hammy
barx10 - don't feel restricted, can get deep straight away
60x8 felt good, even threw in some explosive reps (max acceleration with hammy has previously made it twinge slightly)
100x5 - easy, all full speed reps :confused:
140x5 - as above, wtf?
180x5x3
Wat.
So it turns out that my adductor must have been bothering my hamstring somehow, after Dom stretched my adductor my hammy feels 99.9% fine. Great news! But wtf!
 
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