Finnegan's Wake

[Standard]

hmmm i like this atlas stone idea....

that reminds me i should really order those new grippers too, the #2 is teh easy

 

[BJJ in Chicago]

i'd say that the II purchase was the better of the two. Ive been pawing through that book daily ever since I got it (and read through it the same night).

 

[finnegan]

Conditioning:
Three point Relay:
Point one:135 lbs Anvil
Point two: 150 lbs Sandbag
Point three: 75 lbs heavybag

I would pick up an object, carry it quickly to the next point, set it down, pick up the object at that station, carry it to station three, take the object at station three to station one, and sprint back to the first object; now at station two:
Anvil-sandbag-heavybag-sprint x 2
1 minute rest
Anvil-sandbag-heavybag-sprint x 2
1 minute rest
Anvil-sandbag-heavybag-sprint x 2
done.
Total time: approximately 12-13 minutes.

Shadowboxing:
3 rounds of Bas Rutten's Thai boxing Three minute rounds
Shadowboxing circuit: 3 rounds Bas Thai boxing (at about the one minute mark, I'd drop and do 25 pushups and 25 crunches to end the round.


Bag Work:
3 rounds of technique: Rd 1: Jabs Rd 2: Crosses Rd 3 Jab/ Crosses
/death.

Impressions:
This session kicked my ass. The idea was to force technique when I was completely dead tired at the end. It took all my concentration to rotate properly with each punch/ aim for center of bag, etc. All in all, good stuff.

 

[finnegan]

Deadlift
225 x 5
295 x 5
345 x 5
405 x 5 *chalk*
425 x 0 (didn't want to risk it just yet, broke it off the floor and decided to play it safe)

Pullups:
5 x 5, total: 25

Bench Press:
225 x 5
255 x 5
275 x 5
285 x 5 (done as singles)

Weighted Dips:
BW x 5
+35 x 5
+60 x 5
+70 x 5
+100 x 5

Impressions:
Legs were still tired from conditioning last night, so they weren't much help on the deadlifts. Glute felt okay. Now its time to work the rust out from a month off of deadlifting. I'll work my way back up.
Grip was gone, but I figured as much with all the stuff I've been doing.
Weighted dips were fun. I rushed them a bit, but didn't seem to suffer much for it. These are definitely going into heavy rotation.
All in all, I should have waited until the evening for this. I am not fully recovered from yesterday. Lesson learned.

 

[Zerocrew1984]

How would one build up to lifting stones. At my gym we only have a 250lb one and im not even close...

zercher deads perhaps?

 

[Cap'n]

Zercher Deads FTW

 

[fat_wilhelm]

How would one build up to lifting stones. At my gym we only have a 250lb one and im not even close...

zercher deads perhaps?

Zercher deads are great, but stone lifting is a lot about technique, as well. Has someone there schooled you on the proper technique? Also, did you try it with or without tacky?

 

[Zerocrew1984]

Zercher deads are great, but stone lifting is a lot about technique, as well. Has someone there schooled you on the proper technique? Also, did you try it with or without tacky?

Someone with good knowledge was showing me how. I had no tacky.

 

[bacon]

When you say tacky, do you mean tube socks with flip-flops?

 

[Zerocrew1984]

When you say tacky, do you mean tube socks with flip-flops?

I hate people that do that.

 

[bacon]

You're supposed to hate people that do that.

 

[fat_wilhelm]

Someone with good knowledge was showing me how. I had no tacky.

Tacky makes tons of difference. Read this, too:

http://www.dieselcrew.com/articles/rickstone.pdf

 

[finnegan]

Stones, I think, will come a little later for me. I was recently contacted by an old lifting partner (through a secondary) that wished to get rid of a "400 lb deadlifting weight". I have no idea what he could be talking about, but I'll definitely check it out.

 

[finnegan]

Equipment purchased:
Beta Alanine
Caffeine Anhydrous

The beta alanine sounds like some interesting stuff. I'll give it a go.
The caffeine I got because I am horribly addicted to it. When it arrives, I am going to cut out all soft drinks and use the powder in water to cut out artificial sweeteners from my diet. I'll then slowly ween myself down to tolerable levels. I am currently drinking about two liters of Mt. Dew a day + 3 Redline caps (alternatively, 1-3 scoops NO-Xplode).

My list of supplements will be:
Fish oil (2 a day)
Caffeine anhydrous (lots a day, then tapering to about 400 mg for training purposes)
Magnesium (one a day/ +1 for training purposes)
Beta Alanine (4 grams a day)
ON 100% Whey (as needed as a dietary supp/ post workout)
Muscle Milk (as needed as a dietary supp/ pre-workout)
ZMA (2 a night)
May add in a cheap NOS product. Currently taking Body Fortress Super NOS Pump, but I don't think I'll be using it much longer.

 

[erco]

Finn:
Creatine, do it. Anything labelled CreaPure is a good choice.

What's the breakdown of DHA and EPA in your fish oil? Chances are, you might want to up the dosage so you get a combined 3000mg (3g) of combined DHA/EPA.

For MuscleMilk, I'm not sold on it as a Pre-Workout drink, too much fat and casein imo. However, if you're ever short on time and hungry or need a quick meal, 1 serving of MuscleMilk really does hit the spot.

Any multivitamins?

Everything else looks good.

 

[finnegan]

Multi: currently Centrum Wal Mart stuff. I'll get some Mega Man next month. Creatine and I have a weird relationship. CEE works for me and Cre-Alkalyn, but Monohydrate not so well (yes, I loaded w/ carbs). I'm going to go with the Beta Alanine for a bit and see what it does for me.
As far as the Fish Oil goes, I have no idea what you just said. My fish oil is made of fish oil. That's all I know.
Muscle Milk has been good to me. Without it, I'd have virtually no fat in my diet.

 

[fat_wilhelm]

+1 on upping the fish oil dosage. Also, read Nutrient Timing.

 

[juanlawnmower]

I assume you weren't factoring in 2L per day of Mt. Dew in the 2200-2400 calories per day?

That's either 400 or 800 calories, if I remember the back label of soda cans correctly. More than enough to lose a pound a week.

 

[finnegan]

It is Diet Mt. Dew. Sorry for the confusion.
Oh, and normal Mt. Dew is 880 calories per 2 liter bottle.

 

[Forcetti]

As far as the Fish Oil goes, I have no idea what you just said. My fish oil is made of fish oil. That's all I know.

Look at the back of the container, it should have something like

Fish Oil----1000mg
EPA----180mg
DHA----120mg

So you want about 3000mg of EPA and DHA combined, which in this case is 10 caps a day, but some fish oils have different amounts of EPA/DHA.