mle_ii Gym Log : Gym Logs Forum : Active Low-Carber Forums

#76 ^

Mon, Sep-13-04, 14:45

mle_ii

Senior Member

Posts: 427

Plan: Atkins
Stats: // Male 69 inches

BF:27%/21%/15%
Progress: -27977%

Location: Redmond, WA

Yeah, my research thus far backs up what you've said. And it does suck. LOL Thanks for the hug.

The research thus far is pretty interesting. I'll post more when I'm done, but so far my stumbling onto low carb dieting may be part of the reason why my symptoms got better. Supposedly no gluten diets along with lactose free diets are recommended. Another interesting thing is the useage of probiotics which someone told me about for IBS but is also recommended for those with this disease.

I also wonder if the the L-Glutamine you recommended is helpful for this as well. I plan to keep taking it for other reasons, mainly due to working out.

My Dr is perscribing Asacol or Mesalamine, but I'm going to research a bit more before resorting to drugs.

Sponsored Links

#77 ^

Mon, Sep-13-04, 14:52

Built

Registered Member

Posts: 3,661

Plan: Metabolic Surge
Stats: 170/139/? Female 5'8"

BF:
Progress: 100%

Location: Canada's Wet Coast

Always wise to avoid drugs when you can. I mean, take them if you NEED them, but every medicine is part poison.

I'm glad it's been settling down for you some.

#78 ^

Wed, Sep-15-04, 15:52

wcollier

Mad Scientist

Posts: 4,402

Plan: Healthy eating/lifestyle
Stats: 156/115/115 Female 5'4 - small frame

BF:
Progress: 100%

Hi Mle:

Thanks for the info. I went to get the straps today at my fitness store, but they ran out. Grrrr!

I just read back in your journal. I'm so sorry you have Colitis. It's difficult to find out that you have something that will affect you for the rest of your life. I guess the up side is that it wasn't Crohn's, huh?

I'm with you and Built on avoiding drugs if you can. I'm one of those people who are really sensitive to drugs so I know first hand how poisonous they can be. You might do really well to find an MD that practices complementary medicine to help you out with your problem. I did that when I became "failure to thrive" and it was the best thing I ever did. I've come a long way because of it.

I was initially put on L-glut and probiotics for intestinal health (plus lots of other stuff). I was also put on a Candida diet (no sugar or mold, which includes just about everything

). Thankfully it was only temporary. I feel for you not being able to eat so many foods.

Wanda

#79 ^

Mon, Sep-20-04, 16:43

mle_ii

Senior Member

Posts: 427

Plan: Atkins
Stats: // Male 69 inches

BF:27%/21%/15%
Progress: -27977%

Location: Redmond, WA

Cycle 2 of HST

Here's the second cycle of my HST work out plan. I will be starting Phase one on Wednesday.

Code:


Cycle 2								
Phase 1	Weights based on 5 rep maxes
Exercise		MAX at this rep	Day1	Day2	Day3	Day4	Day5	Day6
Squat - 2x15		150		125	130	135	140	145	150
Stiff Leg Deads - 2x15	120		95	100	105	110	115	120
Incline Bench - 2x15	37.5		25	27.5	30	32.5	35	37.5
Dips - 1x15		40		27.5	30	32.5	35	37.5	40
lat pulldown - 2x15	90		65	70	75	80	85	90
DB Rows - 2x15		100		75	80	85	90	95	100
Shrugs - 1x15		55		42.5	45	47.5	50	52.5	55
Shoulder Press - 1x15	30		17.5	20	22.5	25	27.5	30
Lateral Raise - 1x15	17.5		5	7.5	10	12.5	15	17.5
Rear Delt - 1x15	17.5		5	7.5	10	12.5	15	17.5
DB Curls - 2x15		25		12.5	15	17.5	20	22.5	25
Tricep Ext. - 2x15	17.5		5	7.5	10	12.5	15	17.5
Calf Raise - 2x15	95		70	75	80	85	90	95
Crunches - 4x40								


Cycle 2								
Phase 2	Weights based on 5 rep maxes	
Exercise		MAX at this rep	Day1	Day2	Day3	Day4	Day5	Day6			
Squat - 2x10		185		135	145	155	165	175	185
Stiff Leg Deads - 2x10	150		125	130	135	140	145	150
Incline Bench - 2x10	45		32.5	35	37.5	40	42.5	45
Dips - 1x10		80		60	70	80	90	100	110
lat pulldown - 2x10	110		85	90	95	100	105	110
DB Rows - 2x10		125		100	105	110	115	120	125
Shrugs - 1x10		70		45	50	55	60	65	70
Shoulder Press - 1x10	37.5		25	27.5	30	32.5	35	37.5
Lateral Raise - 1x10	22.5		10	12.5	15	17.5	20	22.5
Rear Delt - 1x10	22.5		10	12.5	15	17.5	20	22.5
DB Curls - 2x10		30		17.5	20	22.5	25	27.5	30
Tricep Press. - 2x10	22.5		10	12.5	15	17.5	20	22.5
Calf Raise - 2x10	115		90	95	100	105	110	115
Crunches - 4x40								


Cycle 2								
Phase 3	Weights based on 5 rep maxes			
Exercise		MAX at this rep	Day1	Day2	Day3	Day4	Day5	Day6			
Squat - 2x5		225		175	185	195	205	215	225
Stiff Leg Deads - 2x5	185		135	145	155	165	175	185
Incline Bench - 2x5	55		42.5	45	47.5	50	55	55
Dips - 1x5		100		110	110	120	120	130	130
lat pulldown - 2x5	130		105	110	115	120	125	130
DB Rows - 2x5		150		125	130	135	140	145	150
Shrugs - 1x5		85		60	65	70	75	80	85
Shoulder Press - 1x5	45		32.5	35	37.5	40	42.5	45
Lateral Raise - 1x5	27.5		15	17.5	20	22.5	25	27.5
Rear Delt - 1x5		27.5		15	17.5	20	22.5	25	27.5
DB Curls - 2x5		35		22.5	25	27.5	30	32.5	35
Tricep Press. - 2x5	50		37.5	40	42.5	45	47.5	50
Calf Raise - 2x5	140		115	120	125	130	135	140
Crunches - 4x40

The maxes were determined by the maxes I did on the last day of the previous cycle.

Code:


Weight	Reps	1 Rep Max		5 Reps
Exercise		Weight	Reps	Est 1RM	Est 5RM
Squat - 2x5		185	10	246.73	219.30
Stiff Leg Deads - 2x5	175	5	196.89	175.00
Incline Bench - 2x5	55	5	61.88	55.00
Dips - 1x5		50	10	66.68	59.27
lat pulldown - 2x5	130	5	146.26	130.00
Cable Rows - 2x5	140	6	162.60	144.52
Shrugs - 1x5		70	10	93.36	82.98
Shoulder Press - 1x5	45	5	50.63	45.00
Lateral Raise - 1x5	25	5	28.13	25.00
Rear Delt - 1x5		25	5	28.13	25.00
DB Curls - 2x5		35	5	39.38	35.00
Tricep Press. - 2x5	25	5	28.13	25.00
Calf Raise - 2x5	125	8	155.20	137.94
Crunches - 4x40

Update:
I messed up on some of my lifts, had some 1/2 lb increments that don't exist. Shrugs and incline press changed.
Also changed the dips to a supported dip and the tricep ext to a tricep press with ropes.

Last edited by mle_ii : Wed, Oct-13-04 at 13:37.

#80 ^

Wed, Sep-22-04, 12:04

mle_ii

Senior Member

Posts: 427

Plan: Atkins
Stats: // Male 69 inches

BF:27%/21%/15%
Progress: -27977%

Location: Redmond, WA

Did day 1 of phase 1 Cycle 2.

Man after almost 2 weeks off and going from 5 reps to 15 I sure did feel the burn! I changed my tricep ext to a cable/rope press down and did 20 lbs 15x2. I also was only able to do 10 bench dips with that weight, I might need to drop it or else those 2 weeks off really worked how they're supposed to. LOL

Anyway I can see that this phase is going to be tough. And I'm going to work on my eating, see my fitday. I'm trying to get in around 205 g of protein and 2600 calories and keep the carbs down to 60 g. Boy that is a lot of food!

Oh and by the way I tried taking those probiotics on Monday night, I think either that, the cauliflower or the M&Ms really messed up my digestion yesterday, felt like an episode of my LC.

#81 ^

Sun, Sep-26-04, 00:24

mle_ii

Senior Member

Posts: 427

Plan: Atkins
Stats: // Male 69 inches

BF:27%/21%/15%
Progress: -27977%

Location: Redmond, WA

Did day 2 of phase 1 Cycle 2. Changed the bench dips to assisted dips on the dip machine.

Assisted dips 130 lbs.
Rope tri press down 22.5 lbs.

#82 ^

Sun, Sep-26-04, 07:14

Chipperoo

Southern Gentleman

Posts: 741

Plan: CKD
Stats: 272/219/210 Male 70.5 inches

BF:30+/20-21/14-15
Progress: 85%

Location: NW Georgia (Near Atlanta)

I'm surprised you didn't find this same thing on your first cycle. It surprised me very much at how tough the 15's were. I think I did two sets of each. Next time I cut it down to one set and was much more bearable.

I see you're doing 2 sets for some exercises and 1 set for others. How did you decide which ones to do that with?

#83 ^

Sun, Sep-26-04, 07:46

wcollier

Mad Scientist

Posts: 4,402

Plan: Healthy eating/lifestyle
Stats: 156/115/115 Female 5'4 - small frame

BF:
Progress: 100%

Hi Mike:

Quote:

One thing that helps me when I do dead lifts when I don't have the straps is to alternate your hand grips. So my left palm is facing towards my body and me right palm is facing away. This will lessen the tendancy of the bar to roll out of your hands. Then if you do another set switch how your palms are facing.

I meant to thank you for this tip. It worked like a charm!

Wanda

#84 ^

Sun, Sep-26-04, 09:19

mle_ii

Senior Member

Posts: 427

Plan: Atkins
Stats: // Male 69 inches

BF:27%/21%/15%
Progress: -27977%

Location: Redmond, WA

Chipperoo, It may have been partly due to me not using enough weight and also because I didn't take a break before going into it. I think the almost 2 week break is what really hurt the most. Now that I'm into my second day it's not as bad, though I'm not sure I'm going to hit my maxes yet. We'll see.

As for the number of sets. I pretty much stayed with the example on the HST site, but added the extra set for the squats as I like squats. All the others pretty much make sense to me. The 1 set of dips is following a chest press. And the shoulder exercises make sense for 1 set as I don't want to over train here because I've hurt myself before.

#85 ^

Mon, Sep-27-04, 11:38

mle_ii

Senior Member

Posts: 427

Plan: Atkins
Stats: // Male 69 inches

BF:27%/21%/15%
Progress: -27977%

Location: Redmond, WA

Did day 3 of phase 1. I just got to keep saying to myself... only 3 more days of 15s only 3 more days... This is way tougher than the first time.

#86 ^

Mon, Sep-27-04, 12:17

Built

Registered Member

Posts: 3,661

Plan: Metabolic Surge
Stats: 170/139/? Female 5'8"

BF:
Progress: 100%

Location: Canada's Wet Coast

Hang in there bud - I'm just starting the second of three two-week cycles on my Metabolic Surge programme, and it's building up too. Ahhhhhhh!

#87 ^

Mon, Sep-27-04, 13:34

Built

Registered Member

Posts: 3,661

Plan: Metabolic Surge
Stats: 170/139/? Female 5'8"

BF:
Progress: 100%

Location: Canada's Wet Coast

Program's going well. I've tweaked it a bit to work with lower carb, and I'm fiddling with the workouts a bit to give me what I'm hoping will be a bit more fat burning. It's well laid out, so it makes it easy to tweak.

#88 ^

Wed, Sep-29-04, 11:40

mle_ii

Senior Member

Posts: 427

Plan: Atkins
Stats: // Male 69 inches

BF:27%/21%/15%
Progress: -27977%

Location: Redmond, WA

Did day 4 of phase 1. Only 2 more days...

I over estimated my bicep curl max. Need to bring it down next time.

#89 ^

Wed, Sep-29-04, 11:51

mle_ii

Senior Member

Posts: 427

Plan: Atkins
Stats: // Male 69 inches

BF:27%/21%/15%
Progress: -27977%

Location: Redmond, WA

Ok, I got my BF measured last night by someone at my gym. Here are the gory details. I'm not happy about the number, but at least I know what I'm working with now and the number is now at a higher certainty.

Height: 69 in
Weight: 167 lb

Body Fat: 21.7%

Abdomen Circumference: 34.5 in
Right Bicep Circumference: 12.5 in
Right Calf Circumference: 15.00 in
Chest Circumference: 37.5 in
Right Forearm Circumference: 10.5 in
Hip Circumference: 40.00 in
Shoulder Circumference: 44.50 in
Right Thigh Circumference: 23.00 in
Waist Circumference: 32.5

Chest Skinfold: 22.0 mm
Tricep Skinfold: 12.0 mm
Suprailium Skinfold: 19.5 mm
Abdomen Skinfold: 31.0 mm
Thigh Skinfold: 28.0 mm
Subscapula Skinfold: 12.5 mm
Midaxillary Skinfold: 23.0 mm

Estimated Fat: 36.24 lb
Estimated Lean: 130.76 lb

Forgot to add that she did an electrostatic measurement and it came out to 19.7% bf.

Here's a web site for body comp using calipers:
http://www.exrx.net/Calculators/BodyComp.html

Last edited by mle_ii : Wed, Sep-29-04 at 13:46.

#90 ^

Wed, Sep-29-04, 12:38

Built

Registered Member

Posts: 3,661

Plan: Metabolic Surge
Stats: 170/139/? Female 5'8"

BF:
Progress: 100%

Location: Canada's Wet Coast

Hey there mle -

Don't get too hung up on the numbers - just keep building up muscle - you've got lots of growing left to do, and as you pack on some more lean meat, your body will lean out by itself. Always good to have baseline measurements though - although I'd pay more attention to the raw caliper scores than the calculated proxy measure of % total body fat.