Ketchup: The New Sports Supplement

As the big girl targets another bodybuilding show, I've decided to take on the role of her sports supplements adviser.  My first recommendation: ketchup, but only in quantities small enough not to blow her anabolic diet.

I think I've finally got the low carbs and lifting thing figured out.  Oddly, it seems to involve eating a McDonald's double quarter pounder with cheese without the bun and a bit of ketchup about 1/2 hour before hitting the gym (right around 500 calories, mostly from fat, my new fuel).  Timing food intake seems to be key.  I'm also thinking I might have to up carbs a bit during the week from the not more than 30 grams I'm currently doing.  Andy's given me some ideas for how to do that.

At any rate, I had a great workout today, a 15 rep per set wonder with 60 seconds rest between sets.  Today was a hypertrophy day in the medium microcycle.  Here's the workout:

• Bench (60% 1RM): 115lbs/15 reps X 4 sets
• Incline flye (60%): 30/15X4
• Dumbbell front press (60%): 35/15X4 (drop setted down to 30 starting second set)
• Cable lateral raise (65%): 21.25/15X4
• Dumbbell shrug (60%): 50/15X4
• Dumbbell incline curls (60%): 30/15X3; 25/15X1
• Calf raises (60%): 120/15X4

I've started some mild shoulder issues which I managed to fix by altering angle on some of the exercises.  I've become convinced that the shoulder thing relates back to a dislocation I had as a kid.  If I manage it and stretch a bit, I do OK.

Comments

[Andy]

Two things. One, If you ever watch Jeff (the trainer at Liberty) training anyone doing shoulder presses or some sort of chest presses, he always has them bring their palms in a little to take pressure off the shoulder. I saw this, talked to him about it, and made sure I have done it every time since. It works great and no pressure on my shoulders (also warm up with bands if you are having trouble - shoulder pain in the worst). Two, have you ever tried shrugs on the smith machine? I have never gotten a good workout from dumbells. I don't believe they make a dumbell heavy enought to stimulate my trap muscles, so loading up the smith machine is the only solution (at other gyms, you can use the squat rack and set the bar on the pins then scrape the paint off the inside of the rack as you shrug). Anyway, load up the smith machine, set the weight on the rests a little lower than full extention (don't use the locking mechanism because you don't want to have to twist your wrists when you unload that weight). Shrug it straight up (no rolling at all please) and feel that intense burn when you hit about twelve reps. Love it!

[Scott]

Andy, I'm a little confused - I generally do shrugs with a barbell in a power rack, as you suggested. There's no paint scraping though - the bar isn't anywhere near it. Why have the bar right next to the edge of the rack?

Bud, what happened with the shoulder dislocation? Falling off a bike perhaps?

[Chris D.]

hummm...McDonalds before a workout. Sounds like a powerlifter diet if you ask me! Just Kidding. If it works for you go with it...I however would think that a shake of some sort might do you a bit better, but that's just me.

[Andy]

Scott - I like to lean back to avoid balance issues. I usually put something like 315 on the bar, and if I don't lean back into the rack it pulls me forward. I also feel like I can shrug it higher and get a better contraction when I lean back.

[Bud Gibson]

My next post will detail why I've been away from comments for so long, but let me catch up.

Andy, I like the initial recommendation about altering the angle on the front press. I think that's what I actually wound up doing.

Scott, I dislocated my shoulder on a mini motor bike. It periodically bugs me for no reason even without weight lifting.

Chris, not so sure I would take a shake. In my experience, you can have carbs and no fat or fat and no carbs. The milk shake violates that rule.

Andy again, I can understand leaning back due to the weight, but I wonder if you are not getting some kind of massive leverage by doing so.