The Syla5 Files

Back up to 11st 4.5lb this morning, but in need of a bathroom break. My body is screaming out for carbs now, so I am going to go for my first backload tonight and follow CBL for the next few weeks and see how things go.

Also a nice 8 hours uninterrupted sleep last night, plus another 2 hours after a morning pee :) the joys of grandparents living just round the corner.
 
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My first backload all ready to go. I also have an optional sandwich if I need it.
 
That's Tuesday, I have a list of alternatives so I don't get bored. 150g Pre cooked white rice = 400g pots and 300g beans. Also sweet and sour chicken doesn't quite go with pots and beans :p
 
There high gi from what I gathered and so are perfect as I need the highest gi I can get. Baked beans if that makes a difference?
 
Beans are low GI, depending on the beans and how they're prepared. Canned beans tend to have a higher GI, but I don't know how much. I'd avoid.
 
ok quick review and made changes to the diet, now as follows:

Backload day (day before training for AM training):
wake up: Coffee, 10g Whey, 3g coconut oil
Lunch (14:00): Chicken Salad, Good oil
snack: 25g nuts
Shake (16:00) 25g Whey, 50g Dextrose, 5g Creatine, 3g Leucine
Dinner (18:00) Meat, 150g White Rice
2nd Dinner (19:00) 50g Branflakes, 25g Dextrose, 200ml milk topped with water
Before bed (20:30ish) Croissant with butter, Banana
Optional meal: Peanut Butter choc spread sandwich on white bread

Macros:
non optional: 152g Protein / 283g Carbs / 92g fat / 2575cals
with optional: 165g Protein/ 325g carbs / 108g fat / 2945 cals

Non Backload low carb days (training days):
Upon waking: Coffee + more coffee! (pre workout)
Post workout: 25g Whey, 30g Dextrose, 5g creatine, 4g leucine, 2 cups of coffee
Lunch: Chicken Salad with good oil
Snack: 25g nuts
Shake: 25g Whey, 25g Dextrose, 5g creatine, 3g Leucine
Snack: 2 Eggs hardboiled
Dinner: Meat, Salad, Olive oil dressing
Snack (optional): 25g Nuts

Macros:
non optional: 150g Protein / 62g Carbs / 107g Fat / 1850 cals
including optional: 155g Protein / 63g Carbs / 122g Fat / 2017 cals
 
Alrighty?

Had a good read and some good results in here mate. I was interested to see you having no footwear on for the squats, am I right? Is this preferable to footwear? Your gym looks big and busy too. That would annoy the hell out of me. I should take a photo of our little set up tomorrow, it's basic but bliss :D

Starting my 1st cycle tomorrow. I have rallied 2 other guys on to the HST programme too. They had no choice really, I've been taking them to the gym the past few weeks and today I turned up with a HST workout log printed off for each of them and the simple statement that they're all starting a new routine :cool: I think I'm finding it quite motivational to have guys to help and instruct (I don't think they quite realise that I actually don't know what I'm doing, I'm just going off what I learn from youtube, reading endless forum discussions and scouring the plethora of bodybuilding web pages).
 
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Captain Planet said:
Alrighty?

Had a good read and some good results in here mate. I was interested to see you having no footwear on for the squats, am I right? Is this preferable to footwear? Your gym looks big and busy too. That would annoy the hell out of me. I should take a photo of our little set up tomorrow, it's basic but bliss :D

Starting my 1st cycle tomorrow. I have rallied 2 other guys on to the HST programme too. They had no choice really, I've been taking them to the gym the past few weeks and today I turned up with a HST workout log printed off for each of them and the simple statement that they're all starting a new routine :cool: I think I'm finding it quite motivational to have guys to help and instruct (I don't think they quite realise that I actually don't know what I'm doing, I'm just going off what I learn from youtube, reading endless forum discussions and scouring the plethora of bodybuilding web pages).
Click to expand...

Hey CP, thanks firstly :). Yeap no shoes for squatting or deadlifting, makes me able to really feel the floor and get some decent positioning with my feet.
I normally train at 6:30am so its not overly busy which is great, and even though it is busy in the afternoons, hardly anyone ever squats or deadlifts except me or LiE so its never a problem getting rack. Bench however now thats another story.

Really pleased you have a couple of training partners, this is a point where i am really hampered with my training. The impact isnt huge, but i feel if i had another copy of me training the same at the same time it would make a massive difference :)
 
Week 2 of the new strength cycle this morning, and my first backload yesterday evening. 290g of carbs last night, weight this morning only 11st 5.5lb so net gain after 2.7k cals only 1lb. Lower back doms from first deadlifting in 2 weeks on friday, and no carbs for decent recovery plagued my session today :(.

Squats
bar x 10 60x5 80x3 100x1
115x5/5/5
Third set of squats below, much slower then the 110 last week, but focusing on knees out and depth.

Inclined DB Bench
32.5x6/6/6

Pull ups
10x6/6/6

RDL
70x8/8/9
first 2 sets were really stretching at my hamstrings and getting the movement comfortable with my lower back doms, 3rd set nailed it! really need straps for these soon.

DB Row (light)
15x10 17.5x10 20x10
still finding the right weight for these at light weight.

roll on a few carbs later on to hopefully aid recovery, my back gets a rest now until friday which is a good thing.
 
Are you able to keep the knees out at the bottom? Looks like they going out on the way down, in when you push, then back out as you force to correct.

1lbs gain is pretty small? I'm gaining ~1kg the day after my back loads :)
 
LiE said:
Are you able to keep the knees out at the bottom? Looks like they going out on the way down, in when you push, then back out as you force to correct.

1lbs gain is pretty small? I'm gaining ~1kg the day after my back loads :)
Click to expand...

They were coming in just a little at the bottom, much less then before at this weight, and this was more to do with my lower back fatigue today.

Re weight gain its kinda hard to be accurate that it was only a 1lb gain as i was 11st 4.5lb yesterday morning, but after a bathroom break, and lunch in the afternoon i was down to 11st 4lb, so lossing weight throughout the day!

Dont forget i am also 10kg lighter then you and my backloads are smaller so its understandable i will put less weight back on due to less water retention due to less muscle mass etc. 1kg is only 2.2lb, and if you take my lowest weight from yesterday i am actually up 1.5lb, but i was comparing morning with morning, so skews things a little.
 
Lovely 0depth on the squats, but your knees are still doing that fun wavey thing.

I'm assuming you're still "screwing your feet into the ground," as such?

It's kind of funny, as I'm about to post a video with non-amusing back rounding, so feel free to comment! :D
 
Yeah Mrthingyx they were coming in, still screwing but thats still not second nature yet so some reps are lacking a little. This was my third set as well so not covering anything up as this is the most fatigued set. The "knees in" issue is one of the main focuses of my squatting, and LiE i think you might be right, lady exercises could be the order of the day.

Last weeks 110's were much better, and this weeks 115's were still better as far as before screwing was concerned, but not my best work :D
 
Pffft... I'd take my comments with a pinch of salt, tbh. :cool:

Not as if my form is flawless. :D

I DID spent a huge amount of time at a low weight just to get the technique on my front squats right, however, but to to minimise the 'drop' in weights, lady exercises are not a bad way to go!
 
Generally speaking you warm up on the first exercise, and this should in turn warm you up enough on the exercise following afterwards. If you don't feel warmed up doing some lighter reps.
 
I always warmed up before my big compound lifts, depending on the weight depended on how much warm up, but i didnt warmup for the assistance stuff
 
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