Friday the 13th had no effect on my squat, because I hit another PR! Videos below:

Low Bar Back Squat

Warm Up

  • 45lbs: 10
  • 137.5lbs: 5
  • 227.5lbs: 3
  • 317.5lbs: 2
  • 367.5lbs: 1
  • 407.5lbs: 1

Main Sets

  • 472.5lbs: 1,1
    • Did a second set to record a video to check for depth.
  • 395lbs: 5

Bench Press

Warm Up

  • 45lbs: 10
  • 137.5lbs: 5
  • 227.5lbs: 2
  • 277.5lbs: 1

Main Sets

Felt a shooting pain down my right forearm, so I doubled up on wrist wraps. Made the pain go away.

  • 317.5lbs: 2,1
    • Failed at 2nd rep, 2nd set
  • 300lbs: 2
    • Failed at 3rd rep attempt.

Deadlift (Double Overhand Hook Grip)

Warmup

  • 137.5lbs: 5
  • 227.5lbs: 3
  • 317.5lbs: 2
  • 407.5lbs: 1

Main Sets

  • 477.5lbs: 1,1,1
  • 432.5lbs: 5
    • Straps
    • After reps 3 and 4, I had to take multiple breaths. Tiring!

Deficit Deadlift

Standing on a 45lb plate (about 1")

  • 317.5lbs: 7

Romanian Deadlifts

  • 232.5lbs: 5,5

Barbell Curl

  • 70.5lbs: 10,10,10
    • Curls for the girls

I've had pretty good experience ordering training gear and supplements from Bodybuilding.com. I live in Canada and shipping from the USA is fast and reasonably priced (and no brokerage fees or duty fees!)

I made an order on Monday April 2, 2012 and it shipped the same day. DHL delivered the package on Wednesday April 11, 2012. It probably would have arrived here sooner if it wasn’t for the Easter long weekend.

Here's what I got delivered to my door yesterday from BodyBuilding.com:

BodyBuilding.com Order

Optimum Nutrition Whey Protein 5lbs - Mocha Cappuccino

I add whey protein to my coffee. So far I’ve tried chocolate, vanilla, and unflavored whey protein. Vanilla tastes best for me, but I wanted to try out a different flavor. I went with mocha cappuccino simply because it had the highest taste rating on BodyBuilding.com’s website.

Price: $54.99

Optimum Nutrition Creatine Powder 2000g

I decided to try out creatine again (I took it a LONG time ago in the late 90’s while I was in high school). It’s well researched and one of the few supplements proven to work. We’ll see how it works for me this time around.

I decided on ON Micronized Creatine Powder because Optimum Nutrition is a reputable brand, has a lot of good reviews and they’re using something called “CreaPure”, which is supposedly the purest creatine monohyrdate available.

Price: $37.99

Now Ultra Omega-3 180 Softgels (2)

This is the fish oil that I take. Mainly for “general health” purposes. I don’t feel anything, but I take it anyways for “general health”, and just in case.

Price: $41.98 for 2.

Harbringer Neoprene Padded Ankle Cuffs (2)

I’m doing reverse hyperextensions by stacking one bench on top of another (pictured here). So far it’s been working fine, but I wanted a way to add some resistance to the movement. I figured I could add weights doing reverse hypers by using a pair of these ankle cuffs, weaving a chain into the plates, and connecting the chain to the ankle cuffs with a carabiner. I’ll write about how this works out in an upcoming post.

Price: $17.98 for 2.

Sequoia/Bodybuilding.com Defender Body Fat Caliper

Since my order was over $150, I got the option to choose a free gift (free gifts start at orders totaling $75 and up. Here’s what else is available as a free gift).

I decided on these body fat calipers because I did not have any tools to measure my body fat. I did a quick measurements, and according to these calipers, I’m about 16.5% body fat. Not bad!

Price: Free!

Lastly, I tried to order a couple of bottles of the SportPharma Multi-V multivitamins, but I got this error during the checkout process:

BodyBuilding.com-error

Strange, because I have ordered these multivitamins before. I'm not sure why it can't be shipped to Canada now.


Total damage:

Subtotal: $152.94

Shipping: $33.99

TOTAL: $186.93

Kicking myself in the butt because I just found out I could have used a coupon code (5off100) to get $5 off my order.

Bah, next time.

Front Squat

Warm Up

  • 45lbs: 10
  • 97.5lbs: 5
  • 137.5lbs: 5
  • 187.5lbs: 3

Main Set

  • 237.5lbs: 3,1,3,3
    • Used straps for sets 1, 3 and 4
    • 2nd set tried Brink grip. But after the 1st rep, it started rolling down my arm.

Push Press

Warm Up

  • 45lbs: 10
  • 72.5lbs: 8
  • 97.5lbs: 5
  • 137.5lbs: 3
  • 187.5lbs: 2
  • 207.5lbs: 1

Main Sets

  • 227.5lbs: 3

L-Sit V-Grip Chin Ups

  • Bodyweight (198lbs): 12,12,12,12
    • Performed at the beginning, after every 2 sets of neck exercises and at the end.

Neck Extension

  • 15lbs: 30
  • 25lbs: 20
  • 37.5lbs: 10
  • 51lbs: 25,25,25

Neck Flexion

  • 15lbs: 30
  • 25lbs: 20
  • 37.5lbs: 10
  • 51lbs: 25,25,25

Neck Side Flexion (Left)

  • 15lbs: 30
  • 25lbs: 20
  • 37.5lbs: 30

Neck Side Flexion (Right)

  • 15lbs: 30
  • 25lbs: 20
  • 37.5lbs: 30

Notes

  • Giant sets
  • Used the Ironmind Head Strap for Hercules neck harness and Olympic plates
  • Performed all exercises standing

What I Eat

April 10, 2012 — 3 Comments

A few people have asked me how I packed on nearly 200lbs on a 5'4" frame.

Here is part of the answer, and this is what I'll be eating (along with some other stuff) for the next few days:

Pork Back Ribs & Chicken Breasts

Pork back ribs were on sale for $1.99/lb, and the chicken was $2.99/lb.

GOMAD = Gallon Of Meat A Day.

(Ok I don't eat a gallon of meat per day, but I eat a lot).

Low Bar Back Squat

Warmup

  • 45lbs: 10
  • 137.5lbs: 5
  • 227.5lbs: 5
  • 317.5lbs: 2
  • 367.5lbs: 1
  • 407.5lbs: 2

Main Sets

  • 355lbs: 5,5,5,5,5
    • Back to 5x5 from last week's attempt to go 3 reps for sets at 407.5lbs.

Bench Press

Warm Up

  • 45lbs: 10
  • 137.5lbs: 5
  • 227.5lbs: 2
  • 317.5lbs: X
    • Tried a slightly wider grip on the bar (normally have my pinkies on the inside of the markings, this time I tried my ring finger on the markings)

Main Sets

  • 280lbs: 3,3,3,3,3,3,3,3,3,2
    • Failed on last rep. Lost focus, mind suddenly on something else other than moving the weight up.