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The Miseducation of Jimbo Slice

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Comments

  • #4382
    WHIP IT!
    Registered Users, Registered Users 2 Posts: 5,887 ✭✭✭WHIP IT!


    Hanley wrote: »
    Here's a progress pic from end of week 1

    Stickin with the 'Livestrong' yellow wristband then? :pac:


  • #4383
    Burkatron
    Registered Users, Registered Users 2 Posts: 1,878 ✭✭✭Burkatron


    Hanley wrote: »
    In addition to! Probs pre and Peri workout. Seems to be a lot of people saying good things! You used it??

    Nope, I haven't but I've heard good things about it from a couple of guys up in Portmarnock. They were spending a fortune (compared to whey concentrate) on it & having 4+ servings a day!! I'll see how you go on it then I'll look into! ;) I love beta alanine, haven't taken it in a while, I'll get back on that tingly horse in January!!


  • #4384
    Gummy Panda
    Closed Accounts Posts: 20,919 ✭✭✭✭Gummy Panda


    Hanley wrote: »

    In addition to! Probs pre and Peri workout. Seems to be a lot of people saying good things! You used it??



    You must be getting fat so?! I'm at 4,000kcal daily so can't see the leanness lasting long!

    Are you going to take carbs with the pepto pro e.g. vitargo/dextrose?


  • #4385
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Gummy Panda wrote: »
    Are you going to take carbs with the pepto pro e.g. vitargo/dextrose?

    Errrr... Am I supposed to?

    *runzz to teh internet to search


  • #4386
    Gummy Panda
    Closed Accounts Posts: 20,919 ✭✭✭✭Gummy Panda


    Hanley wrote: »
    Errrr... Am I supposed to?

    *runzz to teh internet to search

    Dunno thats why I asked you :D


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  • #4387
    Mellor
    Registered Users, Registered Users 2 Posts: 40,398 ✭✭✭✭Mellor


    Question
    I notice I Facebook you've mentioned ebooks a few times. Do you know of any kettlebell 101 type guides?
    I got my brother and dad a set of kettlebells (12,16,20kg). And they could prob do with a guide to the basics, a few simple moves etc.

    If you can help I promise to finally give Keffini a shot. ;)


  • #4388
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Mellor wrote: »
    Question
    I notice I Facebook you've mentioned ebooks a few times. Do you know of any kettlebell 101 type guides?
    I got my brother and dad a set of kettlebells (12,16,20kg). And they could prob do with a guide to the basics, a few simple moves etc.

    If you can help I promise to finally give Keffini a shot. ;)

    Dave "Iron Tamer" Whitley. Go get his free ebook on his site.

    Mike Mahler has a great one too.


  • #4389
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Gummy Panda wrote: »
    Dunno thats why I asked you :D

    You're no help!!!!!!

    ...I don't think you have to because apparently it creates a big insulin spike on its own.


  • #4390
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    <<HUR HUR HUR HUR HUR!!>>

    This is yesterdays session... hadn't planned to train, but had an opp I didn't wanna pass up.

    Warm up
    -scap stuff
    -physio stuff

    Strength

    A1) Staggered stance squats:
    10kg 3x10 e/s

    A2) Kneeling curl and press:
    10kg DBs x10

    A3) Ring fall outs:
    3x10

    B1) Single leg DL:
    20kg KB 3x10 e/s

    B2) Ring Row:
    3x10

    B3) Plank w/ one arm reach:
    3x10

    ...this session was brought to you by Mike Boyle!!

    One of my oldest friends is assistant S&C coach for an MLS team in the US, studied an undergrad and masters in sports science over there and he was back in Ireland yesterday for xmas so we trained together and I just followed him thru a session. Was pretty nice actually, really good set up and selection of exercises, and picked up some great tips on cueing different things.

    Wanted a rest day, but the session was relatively low intensity so shouldn't eat into today too much. Stiff leg DLs, seated DB curls and close grip benches later for me!


  • #4391
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    <<Merry Christmas... to you...>>

    Warm up
    -few chats

    GVT, Week 2, Day 2

    A) SLDL:
    105kg 10x10 w/ 90s recovery

    B1) Seated DB Curl w/ Fat Gripzz:
    10kg DBs 10x9

    B2) Close Grip Bench:
    62.5kg 10x10 w/ 60s recovery

    Good sesh. Felt VERY fresh all the way thru. Had a really good nights sleep last night and some crazy dreams. Could be the ZMA I took before bed for the first time?!

    Bodyweight's going from 90kg to 91.5kg over the last 10 days. Kinda in line with what I SHOULD expect, but for some reason was hoping for more?!!

    Will head on up to 4,250 to 4,500kcal until Jan and see where I'm at. 1 to 1.5kg until the end of February would leave me around 100kg, so should probably chill the beans a bit, but am tracking waist and caliper measurements so will see where it goes.


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  • #4392
    Lago
    Registered Users, Registered Users 2 Posts: 364 ✭✭Lago


    Hanley wrote: »
    Will head on up to 4,250 to 4,500kcal until Jan and see where I'm at. 1 to 1.5kg until the end of February would leave me around 100kg, so should probably chill the beans a bit, but am tracking waist and caliper measurements so will see where it goes.

    Holy crap! I realise your BMR is probably very high with all the muscle mass but do you not put on a lot of body fat eating that much of a calorie surplus?


  • #4393
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Lago wrote: »
    Holy crap! I realise your BMR is probably very high with all the muscle mass but do you not put on a lot of body fat eating that much of a calorie surplus?

    I'm on my feet coaching 30-40 hours a week and training myself 5x times a week or more, and doing rehab stuff for 20+ mins daily. And wouldn't spend more than 2-3 hours/day sitting.

    Only gained around 1.5kg over the last 10 days eating 4k kcals...


  • #4394
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    <<snap backs and tattoos...>>

    Warm up
    -watching dudes smash PRs, proudest moment as a coach so far

    GVT, Week 2, Day 3

    A1) Ring Dips:
    +5kg 10x8

    A2) Pendlay Rows:
    65kg 10x10 - <90s recovery between sets

    B1) Dumbbell Bench:
    20kg DBs, 4s+ eccentrics 3x12

    B2) Combo Row (scap row, to full row):
    FUB 3x12

    Good training day. Was super pumped to train. Watched my strength program guys test today, and they BLEW their numbers out of the water. One dudes been chasing a 100kg bench for 2 years on his own, got it in 12 weeks with me, there was a 90 to 125kg squat over 12 weeks, a dude who's only deadlifted for 6 weeks pulled 2x bodyweight, such an incredible day and my proudest day as a coach so far.

    My own training went well, still good for lots more on everything, and seem to be progressing well from a muscle stand point. Was mega pumped PWO and took a nice self indulgent shot. Looking forward to the next 10 weeks or so...

    photo-12.JPG


  • #4395
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    WAHOOOO!!!!

    PeptoPro is here, my new Nespresso machine is set up, and it's almost time to train. Eat it suckers!!

    425430_10151361355420115_438654705_n.jpg


  • #4396
    WHIP IT!
    Registered Users, Registered Users 2 Posts: 5,887 ✭✭✭WHIP IT!


    Hanley wrote: »
    WAHOOOO!!!!

    PeptoPro is here, my new Nespresso machine is set up, and it's almost time to train. Eat it suckers!!

    425430_10151361355420115_438654705_n.jpg

    DAMNITTT!!!

    For the last fortnight, loved (and not so loved) ones have been asking me if I need anything for Christmas and I've been saying "N'ah, not really..."

    NESPRESSO MACHINEEEEE!!! :(
    want


  • #4397
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    <<we can build a snow man...>>

    Warm up
    -40 minutes of physio rx'd rehab

    GVT, Week 2, Day 4

    A) Safety Bar Box Squat (above par.):
    70kg 10x10 w/ <90s recovery

    B1) Fat Bar Curlzz:
    22.5kg 10x10

    B2) Close Grip Floor Press:
    65kg 10x10 w/ 60s between sets

    Grand oul training day. Squats are still super easy and will keep adding 10kg per week for the next while. Leg feels alright doing them too.

    Curls were a piece of cake, so were the floor presses (even tho they were harder last time). So either my millions of supplements are starting to work, or I'm adapting.

    Kinda feel like I'm taking it a bit too easy now, but will stick to the course, be patient and see this as a 12 week thing minimum. Back in on Stephen's Day for some benching and chinzz.


  • #4398
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    <<Bom.. bom.. bom..>>

    Warm up
    -half a selection box, for time

    GVT, Week 3, Day 1

    A1) Bench:
    60kg x10
    85kg 10x10

    A2) Fat Grip Chinzz:
    BW 10x8 - 90s recovery between sets

    B1) Ring Push Ups:
    BW 3x12

    B2) C/S DB Rows:
    10kg DBs 3x12 - 60s recovery

    Think that's the first time I've ever trained on xmas. Good session, feeling pumped and fragile. Time to inhale kcals to start the recovery process now!!


  • #4399
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Hmmm... I just realised I've done 9 GVT sessions and 1 other session in the past 12 days. I should probably plan my training better.

    That's over 300 working reps on the bench, 200+ ring dips, 200+ fat grip chinzz, 200+ squats and 200+ stiff leg deadlifts in the last 12 days. Might be time to back off a little bit. Whoops.


  • #4400
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Got some of the pro shots from a couple of weeks ago back...

    Screen%20Shot%202012-12-27%20at%2023.07.03.png

    3.jpg

    Fairly happy out with them.

    Nothing done over the last 2 days other than lots of physio rx'd rehab.


  • #4401
    Gummy Panda
    Closed Accounts Posts: 20,919 ✭✭✭✭Gummy Panda


    Hanley wrote: »
    Got some of the pro shots from a couple of weeks ago back...

    Screen%20Shot%202012-12-27%20at%2023.07.03.png

    3.jpg

    Fairly happy out with them.

    Nothing done over the last 2 days other than lots of physio rx'd rehab.

    How depleted were you for the shots?


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  • #4402
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Gummy Panda wrote: »
    How depleted were you for the shots?

    Not at all, I think. I was around 2,500+ kcals for the week before because I just lost interest in it. I am up to about 95kg now so perhaps I wasn't as full as I thought at the time.


  • #4403
    RidleyRider
    Registered Users, Registered Users 2 Posts: 3,783 ✭✭✭RidleyRider


    Just had a proper good read of your log there Hanley, back in 2008 when you squatted 600lbs at like 21! That is unbelievable going. At 18 atm, I'd only dream of hitting the PR's you do!


  • #4404
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    RidleyRider wrote: »
    Just had a proper good read of your log there Hanley, back in 2008 when you squatted 600lbs at like 21! That is unbelievable going. At 18 atm, I'd only dream of hitting the PR's you do!

    Hah thanks!!! Must make it a mission to sack up and do 700 soon.


  • #4405
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    <<a million could have never...>>

    Warm up
    -coaching, lots of coaching

    GVT, Week 3, Day 2

    A) Stiff Leg Deadlifts:
    60kg x10
    110kg 10x10 w/ 90s recovery

    B1) Seated Fat Grip DB Curlzz:
    10kg DBs 10x10

    B2) Close Grip Bench:
    65kg 10x10 - 60s recovery between sets

    Must change the SLDL for SSB good mornings. It's pulling really badly on my left shoulder chest because of the torn subscap. I'd get away with it for a few reps, but for 100 reps the endurance to stabilise just isn't there. Kinetic chain blah blah blah :(

    Curlzz and CGBP were SO easy today, so much so that I'm wondering whether I should jump up more and make it harder now. Patience, not something I do well.

    Think I'll be sensible. When I took my slow build up when I started lifting again, it paid off. Must do that again. If that means I get 12-14 weeks of progress instead of my planned 10 weeks, well that's kjust more weight on the bar.

    I think I'm going to appreciate my 2013 PRs more than any other because I'm really working hard for them.


  • #4406
    Gummy Panda
    Closed Accounts Posts: 20,919 ✭✭✭✭Gummy Panda


    Hanley wrote: »
    <<a million could have never...>>

    Warm up
    -coaching, lots of coaching

    GVT, Week 3, Day 2

    A) Stiff Leg Deadlifts:
    60kg x10
    110kg 10x10 w/ 90s recovery

    B1) Seated Fat Grip DB Curlzz:
    10kg DBs 10x10

    B2) Close Grip Bench:
    65kg 10x10 - 60s recovery between sets

    Must change the SLDL for SSB good mornings. It's pulling really badly on my left shoulder chest because of the torn subscap. I'd get away with it for a few reps, but for 100 reps the endurance to stabilise just isn't there. Kinetic chain blah blah blah :(

    Curlzz and CGBP were SO easy today, so much so that I'm wondering whether I should jump up more and make it harder now. Patience, not something I do well.

    Think I'll be sensible. When I took my slow build up when I started lifting again, it paid off. Must do that again. If that means I get 12-14 weeks of progress instead of my planned 10 weeks, well that's kjust more weight on the bar.

    I think I'm going to appreciate my 2013 PRs more than any other because I'm really working hard for them.

    I know you can't include a food diary due to forum rules but how much calories are you consuming, in what macro split?


  • #4407
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Gummy Panda wrote: »
    I know you can't include a food diary due to forum rules but how much calories are you consuming, in what macro split?

    I gave a full breakdown somewhere else, but I'm taking in 4,000+kcal daily, and around 300g protein, 150-200g carbs, and fat filling in the rest.


  • #4408
    wadacrack
    Registered Users, Registered Users 2 Posts: 4,172 ✭✭✭wadacrack


    Was just reading this thread. Great strength rations mate. Just wondering have u ever tested any of your jumps or sprints. Like with that strength you would have potential to be powerful at the jumps maybe too big for sprints


  • #4409
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    wadacrack wrote: »
    Was just reading this thread. Great strength rations mate. Just wondering have u ever tested any of your jumps or sprints. Like with that strength you would have potential to be powerful at the jumps maybe too big for sprints

    Yeah there's some plyonetric stuff in the log somewhere. Think I've got onto a 48-59+ box doing that. 42-43ish from standing maybe?! Quick enough over 25m but can't maintain speed at all (probs becaus I don't train it either...). And I've short stumpy legs :(


  • #4410
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    5,000kcal today and 300g protein, carbs and almost the same in fat. Whoops.


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  • #4411
    the drifter
    Closed Accounts Posts: 7,338 ✭✭✭the drifter


    pizza?


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