Firehawk's Powerlifting Journal - Page 13

**threenorns** · 07-Jan-06, 04:49 PM

so last year you were 289.

what were you pulling?

**Firehawk** · 07-Jan-06, 07:08 PM

405 at best at that time

.

**Firehawk** · 08-Jan-06, 01:05 PM

ME bench today

Bench Press

45 x 10
95 x 5
135 x 5
185 x 3
215 x 1
225 x 3
245 x 3 2-board
255 x 3 -2-board
265 x 3 2-board missed last rep, brought the bar too low.
275 x 1 2-board ring fingers on rings
285 x 0 2-board ring fingers on rings missed it, no speed off the board.
285 x 1 2-board, drilled it, made it look easy.
I think the first attempt at 285 i psyched myself out for. Bar felt real heavy. Thought about it too much.

DB Bench Press on flat bench

90s x 7
90s x 6 fail on 7
90s x 6

Lying DB Extensions

40s x 3 x 6

V-Bar Cable Pushdowns

110 3 x 6

DB Front Raises

40s 2 x 10

Lateral Raises

20s x 20
20s x 20, fail at 15, rest pause to 20

Palms facing toward each other, Lat Pulldowns (dont know what that attachment's called)
150 x 10
150 x 10

Rear Delt Raises DBB style

20s x 8
20s x 8

Plate Pinch 2 25's together, alternated each hand to failure. My left hand grip much weaker than right hand.

Good workout. Felt good today.

**Firehawk** · 10-Jan-06, 10:25 PM

DE Leg Day

Speed Box Squats 1/2inch above parallel box, mighta even been parallel. Felt low.

145 8 x 3

Speed Deads doubled red minis on each side (est 260 at the top band tension, could be more).

225 x 1
245 10 pulls 1 min apart

Reverse Hypers

280 x 8
280 x 8
280 x 8

DB Pull Thrus

50lb x 10
60lb x 10
60lb x 10

Ab crunches on decline bench
2 x 15

Pull the sled, 2 plates for 200 yards or so. This got my heart rate the highest i've taken it since the surgery. Probably near max heart rate. Was cool not to feel like i was going to fall over dead, that's for sure.

Diet for today: 2700 cals (335p, 171c, 75f)

I think i've much improved my diet (thx maverick). Ill post this day's diet tomorrow

. too tired right now.

gcs118 · 11-Jan-06, 01:15 AM

I wanna see a break down of your diet. I'm gonna try and get mine under control.

**Firehawk** · 11-Jan-06, 06:08 AM

Here's an idea, yesterday's training day menu:

7am
1 protein shake
1 can green beans

10am
1 protein shake
1 can green beans

1pm
1 protein shake
1 can green beans

4pm
2 steak fajitas (lowfat cheese 1 serving, lean steak, onions/mushrooms)
1 serving low fat cottage cheese

Workout 5-7pm

7:20-7:30pm
35g simple carbs
1 protein shake (10g added glutamine)

8:30
2 steak fajitas

This worked out to 2700 (328p, 171c, 75f) or so.

Now i had 4 protein shakes yesterday but i been tryin to keep it to 3 or less. Today ill have 3 only.

**rangers97** · 11-Jan-06, 07:16 AM

Quote:

Originally Posted by Firehawk

Here's an idea, yesterday's training day menu:

7am
1 protein shake
1 can green beans

10am
1 protein shake
1 can green beans

1pm
1 protein shake
1 can green beans

4pm
2 steak fajitas (lowfat cheese 1 serving, lean steak, onions/mushrooms)
1 serving low fat cottage cheese

Workout 5-7pm

7:20-7:30pm
35g simple carbs
1 protein shake (10g added glutamine)

8:30
2 steak fajitas

This worked out to 2700 (328p, 171c, 75f) or so.

Now i had 4 protein shakes yesterday but i been tryin to keep it to 3 or less. Today ill have 3 only.

ok, now you weigh close to 100 pounds more than me right now and this is all you are eating...how the hell are you surviving on that?!?! If I followed that diet for a day, especially on a weight training day , I would pass out and have a massive headache from not eating enough, and I know for a fact my training session would be garbage from the way I would feel.

How do you do it? lol. I know if I don't have something solid in me every 2 hours, I start to get headaches. Either my body is an incredible burning furnace, or there is something else, but I know I couldn't survive on just shakes and beans all day, lol....good for you though if you can. I think this is why I can never "cut" successfully...I would have a headache every day and that would be no good

**Firehawk** · 11-Jan-06, 09:59 AM

Not too shabby huh? Still deadliftin 475 eating nothing. LOL

It sucks dude i hate cutting. When i was eating 4000 calories a day i felt like superman everytime i went to the gym. My lifts all skyrocketted. Every week i was throwing 5 lbs on the bar on bench, 10 or more on the dead. It was insane. If I dont' do it though I will get to be a huge fat slob and then ill really be depressed.

**threenorns** · 11-Jan-06, 10:01 AM

greg - that's actually not too bad (2700 calories). imagine what it was like before when he was trying to survive on 1800 or less!

**maverick** · 11-Jan-06, 10:04 AM

Yeah, it might be a little low for a training day, but definitely reasonable. The steak fajitas sound good, what kind of tortilla did you use? Low-carb I'm sure.

Actually, this brand "Mission" makes a good low carb tortilla. Its like 100 calories per wrap and get this, its 11g of fiber in one tortilla! Nothing keeps you feeling full like fiber. I can't find them at my grocery anymore, they didn't have them the last 2 weeks I went. Only the standard Mission ones which are much higher carb and have just 1g of fiber.

**Firehawk** · 11-Jan-06, 10:05 AM

Quote:

Originally Posted by threenorns

greg - that's actually not too bad (2700 calories). imagine what it was like before when he was trying to survive on 1800 or less!

That was a nightmare.

**Firehawk** · 11-Jan-06, 10:09 AM

Quote:

Originally Posted by maverick

Yeah, it might be a little low for a training day, but definitely reasonable. The steak fajitas sound good, what kind of tortilla did you use? Low-carb I'm sure.

Actually, this brand "Mission" makes a good low carb tortilla. Its like 100 calories per wrap and get this, its 11g of fiber in one tortilla! Nothing keeps you feeling full like fiber. I can't find them at my grocery anymore, they didn't have them the last 2 weeks I went. Only the standard Mission ones which are much higher carb and have just 1g of fiber.

That's the kind i get man, the mission low carb ones. 110cals per, I think 5p, 18c (11 fiber), 2.5f) or real close to that.

I write down everything i eat now so i got it all charted. 2700 probably is low for a workout day, what i did was pre workout my meal totaled to like 750 calories, post workout totaled to like 6-700 or so, and the rest was eaten throughout the day. So i'm getting the nutrients when it matters most. Right now i've decided to start lower on my calorie intake and increase 100 weekly to see what happens with the fat loss. When im losing about 2 lbs a week then ill have found the perfect intake. 2700 is still very tough to achieve. I dont recover fast enough and i still feel run down slightly. So yeah i probably need to be eating around 3200 on training days and 2500 on non training days.

**.V.** · 11-Jan-06, 10:10 AM

yeah those "mission" brand tortillas are good. The low carb ones are usually near the meat counter at most stores. Now that people have decided that controlling carbs was a fad and not a beginning to a new lifestyle - some of the great low carb offerings aren't as easily available as they once were.

They just misunderstood - control is the key - take them lower when you need to, increase them when you need to.

Dave it looks manageable - and I know you don't believe it, but as the body fat comes off and the metabolism increases it IS GOING TO GET EASIER.

I hope you really like green beans.

**maverick** · 11-Jan-06, 10:15 AM

Quote:

Originally Posted by Firehawk

That's the kind i get man, the mission low carb ones. 110cals per, I think 5p, 18c (11 fiber), 2.5f) or real close to that.

Great minds think alike.

Quote:

Originally Posted by a_welch503

yeah those "mission" brand tortillas are good. The low carb ones are usually near the meat counter at most stores. Now that people have decided that controlling carbs was a fad and not a beginning to a new lifestyle - some of the great low carb offerings aren't as easily available as they once were.

I know. The one I am really pissed about was when they discontinued the "Atkin's Carb Countdown" yogurts. 80 calories with 12 grams of protein and only 4 grams of carbs (1g of sugar)! I got them for 2 weeks before I saw that they were discontinued. They tasted great too. Now I'm stuck with the on;y other low-carb yogurt and the macros are decent, but not nearly as good as that. "Dannon Carb Control", 60 calories, 5g of protein, 3g of carbs (1g of sugar).

**rangers97** · 11-Jan-06, 10:22 AM

i still dont know how you guys do it. Sure I'm not as lean as I could be, but really my only problem area, if you want to call it that, is my midsection. Right now my waist is hovering between 35 and 36 inches, but my chest measurement went up to 36+, so I figure I am in the ballpark (I always went by chest being 10" bigger than waist is the ideal measurement). so unless this changes drastically, I couldn't even think about eating less than I do now.

I mean I don't eat that much now as it is compared to some people when they "eat a lot", but there is no way I survive on a diet like your's here. NO way. I am having a hard enough time as it is recovering from these powerlifting style work outs, the last thing I need is to make it even more difficult by removing calories!

But like I said, to be eating that much and still performing quite well at the gym is a great accomplishment, so keep it up

: . I think I consume around 1500 calories BEFORE 12:00! And post workout, I think I take in something like 650 calories in one drink, and that's the first post workout meal. and that is not even including lunch meals, dinner meals, and extra meals. So yeah, I doubt I could do it. But I hear ya on the fat thing, it has a funny way of making you change your mind...if my tape measure one day suddenly reads "37 inches", then , that's a whole new ballgame....