LiE's Log Part III

  • Thread starter Thread starter LiE
  • Start date Start date
Wasn't sure what to expect from tonight's training, feeling OK but being warm and no carbs meant it would be interesting.

24/7/13

Squats
Bar
70x6
100x5
120x3
140x2
160x2
165x5
150x5
150x5
Thoughts: Was feeling good on warm ups but decided to be a little more conservative on the top set which I think was a good call. Had some serious shoulder tightness which made things harder. My vest didn't help, all the sweat was getting on the bar.

3ct Paused Squat
100x2
130x3
120x3
120x3
Thoughts: Decided to keep these numbers down a little based on my squat performance.

Pin Press
Bar
70x6
90x3
110x2
135x5
127.5x5
Thoughts: As others have reported, bench press doesn't seem to be affected by the heat. Increase over last week.

Single Arm DB Bench Press
29x5/5 x4
Thoughts: increase over last week, was good but decided to stop at 4 sets as I was running out of time.

Band face pulls x lots
 
CBL Update

So Tuesday I decided to give CBL another go, the protocol has the potential to help me with my goals, I just need to give it time.

Tonight was my first backload and it was pretty good, hit 343g carbs from 100g dextrose, 190g wine gums, 1 seeded burger bun and 2 pop tarts.

During the morning I'm having 2 CBL coffees (coffee + 15g double cream + 10g coconut oil) and the afternoon 2 low carb high fat/protein salads.

Today's macros look like this

Fat: 158g
Carbs: 369g
Protein: 205g
Calories: 3661

Pretty strong amount there, so will be keeping an eye on how this affects my weight. This morning I weighed 82.4kg.
 
Ha no! I'm going to see if I can shed a little fat while increasing some muscle. I'd like to try and carry more muscle in the 83s.
 
LiE said:
CBL Update

So Tuesday I decided to give CBL another go, the protocol has the potential to help me with my goals, I just need to give it time.

Tonight was my first backload and it was pretty good, hit 343g carbs from 100g dextrose, 190g wine gums, 1 seeded burger bun and 2 pop tarts.

During the morning I'm having 2 CBL coffees (coffee + 15g double cream + 10g coconut oil) and the afternoon 2 low carb high fat/protein salads.

Today's macros look like this

Fat: 158g
Carbs: 369g
Protein: 205g
Calories: 3661

Pretty strong amount there, so will be keeping an eye on how this affects my weight. This morning I weighed 82.4kg.
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Dude, that sounds horrible. Pop tarts, wine gums? This CBL thing sounds crap, I can understand how it works yeah. But surely it can't be good for your body?
 
What's not good for the body? You exercise, hit your macros and get the results you want. Eating 'crap' is only bad if you do it wrong.

You need to eat sugary carbs for this to work.
 
Yea they aren't the best, I'm planning on making some kind of icecream milk shake to replace them.
 
Begbie said:
Dude, that sounds horrible. Pop tarts, wine gums? This CBL thing sounds crap, I can understand how it works yeah. But surely it can't be good for your body?
Click to expand...

i tried to understand this a while back when someone else tried it (can't remember who) and had the same issue understanding how things like wine gums/haribos and Crispy creams can actually be good for you internally :p

Are ones organs not just going to get caked in crap? :) Excuse my lack of understanding as well.
 
Delvis said:
i tried to understand this a while back when someone else tried it (can't remember who) and had the same issue understanding how things like wine gums/haribos and Crispy creams can actually be good for you internally :p

Are ones organs not just going to get caked in crap? :) Excuse my lack of understanding as well.
Click to expand...

They're just sugary carbs.
 
Begbie said:
Dude, that sounds horrible. Pop tarts, wine gums? This CBL thing sounds crap, I can understand how it works yeah. But surely it can't be good for your body?
Click to expand...

Delvis said:
i tried to understand this a while back when someone else tried it (can't remember who) and had the same issue understanding how things like wine gums/haribos and Crispy creams can actually be good for you internally :p

Are ones organs not just going to get caked in crap? :) Excuse my lack of understanding as well.
Click to expand...

LiE said:
They're just sugary carbs.
Click to expand...

I had a similar conversation with a GP family member who looked horrified when I described my regime.

Have either of you (not LiE) read the CBL eBook? The essential premise is that the body - post workout - is looking to reload its glycogen from somewhere and the easiest way to do this is to provide it with readily available sources: glucose or dextrose.

This then causes a big spike in insulin and other stuff that helps the body re-synthesise that glycogen very quickly (forcing uptake of glucose into muscle cells that need it, etc.).

And that's it. One big spike of insulin, supposedly (and ideally) for the day. The 'trick' doesn't really work with complex carbs (brown bread/rice/oats/etc.) because they take longer for the body to break down (good for fatties on carb withdrawal), meaning glucose (and insulin) is secreted over a long period of time.

The problem with people who contract Type 2 Diabetes (the one that's their fault) is they continually graze on glucose-laden crud that keeps a steady stream of insulin dripping into the body and - like most things in the body - causes the cells to build up a resistance to it (insulin).

Hit them once, and they're fine. :D
 
So it's due to the activity level of the individual and the insulin spike (that the body needs after activity?) which makes it healthy? Or, not NOT healthy I mean? :p

Whereas no exercise and the constant grazing results in random insulin spikes and screws you over for whatever reason?

That's the cutting point, I can understand general macro breakdown, but when it starts going deeper in to things like insulin spikes etc I get thoroughly confused and it's beyond my knowledge entirely.

I have the CBL book, just haven't read it completely. :)
 
Delvis said:
So it's due to the activity level of the individual and the insulin spike (that the body needs after activity?) which makes it healthy? Or, not NOT healthy I mean? :p

Whereas no exercise and the constant grazing results in random insulin spikes and screws you over for whatever reason?

That's the cutting point, I can understand general macro breakdown, but when it starts going deeper in to things like insulin spikes etc I get thoroughly confused and it's beyond my knowledge entirely.

I have the CBL book, just haven't read it completely. :)
Click to expand...

To be fair, the book is full of Americanisms that make it pretty unpalatable but the structuring of carb intake (big whack after exercise) is sound.


Sorry for the derail, LiE! :)
 
26/7/13

Deadlifts
BAR
70x7
90x5
120x2
150x2
170x1
180x5
170x5
170x5
Thoughts: Not bad, need to work on my hip rising.

RDL
100x3
120x2
150x6
142.5x6
142.5x6
Thoughts: More there for sure.

BSS
35x5/5 x5
Thoughts: These are brutal, really enjoy how much they kick my ass.

OHP
40x5
50x3
62.5x5
57.5x5
57.5x5
Thoughts: Same as last week, felt OK but nothing amazing.

Chain Roll Outs x 8 x 2

Deload next week, meaning some light work with the chains and some mock meet stuff.
 
Mock meet tonight. Only restrictions were no psyche, no stims, no getting worked up. Coupled with being in work today, no carbs and having to rush at the end, it was going to be fun.

Also top singles had to be weights I would double, so no all out lifts.

Squat
BARxlotsx2
70x8
90x6
110x3
130x1
150x1
170x1
180x1
190x1
200x1
Thoughts: Felt nice, no drama here.


Paused Bench
BARxlotsx2
60x6
80x3
100x1
120x1
135x1
145x1
150x1
Thoughts: The 145 wasn't great, was too far down the bench I forgot to really snap the rep out with the triceps. 150 was much much better.


Deadlifts
100x5
130x4
160x2
180x1
210x1
230x1
240x1
Thoughts: Was running behind so rushed through deadlifts in under 20 minutes! Short rests were pretty interesting. Focused on keeping my hips down which although doesn't look any different to my eyes, it felt massively better on my lumbar. Very interesting!


Good to be doing some singles up near my max.
 
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