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View Full Version : time to man-up:: 1500lb total @ 220lbs and 8% bf



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JSully
03-25-2008, 12:09 AM
:hello:

Its true, I do love burger king. I love Olive Garden too... and Outback Steakhouse and Jack In The Box and several other oh so yummy restaurants. Don't even get me started on mexican food. :drooling: But all that is behind me now. It's time to get in shape again.

:ninja:


:::the introduction:::
Welcome to the, once again, new journal of LittleFattyJake. I'm going to really try to not flake on this journal in 3 weeks. Since I can now access WBB from work, I don't think there will be any issues.

Current stats:: 265lbs @ approx 18.5% bodyfat.

Bench = ?
Squat = ?
Dead = ?

I don't care about lifts right now, I want to look good. Once I start looking good again, I will start working on strength gains. My once 585lb squat is no more. My knees are jacked and it hurts just to run a 100 feet. My 455lb bench is no more, my wrists hurt all the time and its just not worth training that heavy anymore. It's all about appearance now. If I get strong, sweet, if not, no big deal. I still have a 300+ bench and 400+ squat, but you won't see me going that high very often. I really enjoy concentrating on the contraction of the muscle and really squeezing it for each rep.

So anyways, over the course of the last 3 years, I've had many injuries set me back from where I once was and where I want to be again. From pneumonia to a minor torn pec, a shoulder cuff injury and wrist issues, constant knee issues and most recently a car accident, I've had my share of problems trying to stay in shape. I'm finally ALMOST all healed up, but I'm back in the game hardcore anyways!

:::the goal:::
225-235lbs @ 8-10% bodyfat within 18-24weeks. Very doable in my opinion.

:::the plan:::
I'll be implementing a wicked recomposition diet and training routine in this journal. I go 6 week cycles then give myself a few days off and back onto it again. I have everything mapped out on a spreadsheet, but, unfortunately a spreadsheet cannot calculate real world body physiology such as taking muscle gain into account due to glycogen compensation and so forth. It's as accurate as I can get it and a very good guideline for me to follow. Feel free to PM me or comment in here with questions in regards to the spreadsheet.

FITNESS_CHART_3.24.08_TO_5.4.08 (http://www.geocities.com/xtra0t/diet/fitness_tracking/fitness_chart.htm)

I will be taking in low calories (approx 1800kcal) for 4 days consisting of moderate protein, low carb, moderate fat. High calories (3200kcal) follow for 2 days consisting of moderate protein, high carb, moderate fat. Finally, medium calories (approx 2500kcal) for 2 days consisting of moderate protein, moderate carb, moderate fat. It is an 8 day rotation that conincides with my workouts. The workout rotation is a 3 day on 1 day off program. On low cal days, the workouts consist of 12-15 reps per set as to keep heartrate up and glycogen stores down thus fat burning high. On higher cal days I like to throw some strength training in and train in the 6-8 rep range. I like to hit everything twice a week with a medium volume for each. Major muscle groups (ie chest/legs/back/shoulders) get 12-13 sets per group, while smaller muscle groups (ie biceps, triceps) get approx 10 sets per group. Traps, calves and forearms get trained twice in the 3 day rotation, but only for 3-4 quick sets for the day. Much like the UD2, this is geared towards losing fat for 4 days, then carbing up into an anabolic state for 4 days.

I'll be trying my hardest to wake up early enough to do 1/2 hour of cardio in the mornings. This will probably be the hardest part of the entire routine for me.

I'll do my best to keep this up to date as I am really keeping this for my records for the future. In 2-3 weeks I will post some progress pictures.

Onto today's blurbs:::


:::the diet:::
0700a - 3 eggs
1030a - 2 scoops ON protein, 1 scoop CELLMASS
0200p - 2 cans tuna, 2 tbsp lite mayo
0545p - 1 scoop ON protein
gym:: cardio/chest/biceps/traps/forearms
0800p - 2 scoops ON protein, 1 scoop CELLMASS
1100p - 2 cups cottage cheese


:::the workout:::
chest - 13 sets
::warmup:: flat db bench- 50x25
flat db bench- 80x15, 90x15, 100x12
incline db bench- 70x15, 70x15
::superset:: incline db flyes- 45x12, 45x12
fly machine- 180x12, 180x12
cable crossover machine- 50x12, 50x12
hammerstrength incline (rt,lft,both)- 1pps x8-8-10, 1pps x8-8-10
traps - 6 sets
bb shrugs- 225x12, 225x12, 225x12
::superset:: single arm db shrugs- 80x12-12, 80x12-12, 80x12-12
biceps - 10 sets
::warmup:: db curls- 20x20
seated db curls- 35x15, 35x12
::superset:: bb preacher curl- 50x12, 50x12
db hammer curls- 50x10, 50x10
::superset:: db concentration curls- 25x12, 25x12
hammerstrength preacher curls- 70x12, 70x12
forearms - 4 sets
db reverse wrist curls- 15x15, 15x15
::superset:: db wrist curls- 15x15, 15x15


:::the cardio:::
30mins on the stairlliptical. This is a name I came up with for this crossbreed between the stairmaster and the elliptical that my gym has. Weird machine really but it works. I did 30mins @ lvl 10-18 burning approx 430kcals.


:::the thoughts:::
Overall, a fantastic workout. Forearms were a last minute thing I threw in, I just wanted a little work and wow did those 2 supersets annihilate my forearms. I couldn't hold anything afterwards, thank goodness I was finished with the workout. Shrugs felt really good too, I like the bb superset with the single arm dumbbell. I can really feel the isolation on the single arm. Chest was great as always. I'm excited for tomorrows back and tricep session. Since I've gotta hit cardio in the AM, I need to get to bed...

Sidior
03-25-2008, 01:38 AM
Sucks your strength isn't where it used to be but you have always been an interesting member to follow. Best of luck with your new goals.

JSully
03-25-2008, 10:06 PM
sid- eh, it's good enough still really. I just don't like to push it like I used to. I like to focus more on the contraction and the muscle stimulation. Before I loved to move weight and I got a great workout from it, but I think I'm getting better workouts these days. Plus I'm not in the gym for 3 hours a day. My workous last about 50minutes and that's it (not including cardio of course).

today's ****:

:::the diet:::
0715a - 3 eggs
1045a - 2 scoops ON, 1 scoop CELLMASS
0230p - 2 cans tuna, 2 tbsp lite mayo
0605p - 1 scoop ON
*gym:: cardio/back/tris
0800p - 2 scoops ON, 1 scoop CELLMASS
0930p - 2 cups cottage cheese


:::the workout:::
back - 15 sets
::warmup:: pulldowns- 120x15
pulldowns- 195x 12, 195x10
::superset:: cable low rows- 210x12, 210x12
bb yates rows- 185x15, 185x15
cable pullovers- 75x12, 75x12
incline db rows- 45x12, 45x14
hammerstrength overhand rows- 2 1/4pps x12, 2 1/4pps x12
low back extensions- BWx12, BWx12, BWx12
triceps - 10 sets
::warmup:: cable pushdowns- 120x25
cable pushdowns- 180x15, 180x15
::superset:: single arm db tri ext- 25x10, 25x8
skullcrushers- 70x12, 70x12
::superset:: single arm reverse cable pushdowns- 40x10, 40x8
seated overhead tri ext- 110x3 (shoulder pinch)
seated dips-- 185x12, 185x12


:::the cardio:::
28 minutes on the stairlliptical, lvl 10-12, approx 380cals burned.


:::the thoughts:::
Diet is dialed in nicely. Not a bad workout session either. Back is pretty torqued, I think my favorite of the excercies would be a toss up between the incline db rows and the hammerstrength rows. I really enjoy both of them and I can really feel it in teh lats. I really wanted to do the seated overhead tricep extension but I could feel my left shoulder starting to pinch. I sure as hell don't want to re-injure it. I stopped immediately and finished off with the dips. When I got home I iced it for 15minutes after popping 1600mg ibuprofin. It's feeling pretty good right now. I'll ice it again tomorrow and just take it easy for a few days.


PS.. no, my lazy ass did not get up this morning for cardio. Yeah, I know... I'm only ****ing myself. blah blah blah.

JSully
03-26-2008, 09:28 PM
:::the diet:::
0715a - 3 eggs
1100a - 2 scoops ON, 1 scoop CELLMASS
0245p - 2 cans tuna, 2 tbsp lite mayo
0600p - 1 scoop ON
*gym:: cardio/delts/traps/legs/calves/forearms
0800p - 2 scoops ON, 1 scoop CELLMASS
0930p - 2 cups cottage cheese


:::the workout:::
delts - 13 sets
::warmup:: db side raises- 10x25 + RC warmups
smith mach sh press- 135x15, 185x12, 185x10
db side raises- 30x12, 30x12, 30x12
db front raises- 30x12, 30x12
::superset:: db rear delt raises- 30x12, 30x12
st bar cable upright rows- 150x12, 150x12
hammerstrength sh press (L,R,B)- 1pps x15,15,15
traps - 8 sets
bb shrugs- 225x12, 225x12, 225x12
::superset:: single arm db shrugs- 80x12-12, 80x12-12, 80x12-12
legs - 12 sets
::warmup:: leg ext- 85x20, seated leg curl- 85x20
leg ext- 220x15, 220x15, 220x15
seated leg curl- 115x15, 115x15, 115x15
leg press- 4pps x12, 4pps x12, 4pps x12
lying leg curl- 115x15
135lb squats- 1 set 12
leg ext- 220x12
calves - 6 sets
seated calf raises- 185x15, 185x15, 185x15
::superset:: standing single calf raises- BWx15, BWx15, BWx15
forearms - 4 sets
db reverse wrist curls- 20x15, 20x15
::superset:: db wrist curls- 20x15, 20x15


:::the cardio:::
28 minutes stairlliptical, interval training:: lvls 5/12, approx 400cals burned.


:::the thoughts:::
Diet is still spot on, though 3 days of <75g carbs is starting to take its toll. I really felt it towards the end of my workout:: lightheadedness, nausea, etc. All the syptoms of training on depleted carbs. High cals start friday, w00t! The workout took approx 65minutes, give or take a few. Not too bad for the volume completed. Real good delt session, had a great burn all throughout the delts and traps. Leg session, meh. I've seen better. This is my first leg workout since my car accident a month ago. I was hoping for 135x20 on the squats, but my back was starting to really tighten up and my legs were just fried from everything else. Weak leg presses too, but it'll all come back in due time. Calves, blah, what can you say about them? Forearms felt good though.

Tomorrow is an off day, so I if I don't get up in the am to do cardio, it won't get because I sure as hell am not going to the gym between jobs just to squeeze in a ****hole cardio session.

I'm tired.

Patz
03-26-2008, 09:41 PM
Jakester!

Whadup, man?

You still selling warranties and kicking ass?

I have your old PSMF spreadsheet if you want it..lol It probably still has your old diet on it, too.

Good to see you back around. I don't hang out in journals much these days, but I'll try to come check on you now and again.

JSully
03-26-2008, 10:05 PM
ELWOOD!!! My man! How's it goin bud? I was just thinking about you earlier when I was looking around. Glad to see you're still around.

Don't need the PSMF spreadhseet, thanks though. I've upgraded to my newer one, check it out (its in the sig and on the first post of this journal). I'm running the diet and workout in 6 week cycles, so I can keep closer track of everything. So far so good. I got in a car accident a month or so ago so I'm finally getting back in the swing of things. Still have some neck and back pain, but I'm not pushing too hard just yet. I'm just waiting on a PHAT settlement check from state farm. Being a claims adjuster I have a great advantage over the general population because 1) I'm don't need an attorney to get what I want so I'm automatically going to get 1/3 more of my settlement and 2) I know what I'm doing since I used to be an injury rep. The guy that hit me got 6 citations:: Excessive Speed, DUI, Extreme DUI, Didn't have his license on him, then when later ran it was found that his license is invalid (further making this an aggravated extreme DUI), and reporting false information to the police. I've got about 2 more months of treatment before I'm finished. I'll be demanding a large sum from State Farm!


In response to your "warranty" comment, I've been out of the warranty business since February 2006. I started working as a Liability (claims) adjuster for Sentry Insurance (who also owns Viking and Dairyland). I did liability (injuries and whatnot) until May of 2007 when I moved over to the Total Loss unit and started evaluating totalled vehicles. I like that alot better. In January I took a job with Nationwide Insurance ("Nationwide is on your side), who also owns Titan and Victoria insurance, and am currently enjoying my Total Loss position with that company. All is well and I'm working on moving up to the next tier in Total Loss.

Fun stuff huh.. and yeah I'm still kicking ass. I'm STILL at the bar 3 nights a week for my side gig. Hopefully not for too much longer. I'm getting married in November!!! I popped the question on Christmas and gave her a PHAT ass $12k ring! (she just told me loved it again, lol)

SO!!! How is everything with you? Still working out? Ever achieve that perfect physique you were seeking?

cphafner
03-26-2008, 10:14 PM
great to have you back. Congrats on the pending wedding! It sucks you're not banging the heavy weights anymore, but lifting smart is important! Moving weights is cool, but being healthy is more important. Good stuff.

Patz
03-26-2008, 10:35 PM
Holy crap, dude...12k?

Hope that settlement is as phat as you want..lol

Guess I don't need to ask if you're still with her (cause I was going to). Congratulations

My physique got a bit derailed for a while. I met a girl, and started slacking. I didn't get all fat and F'd up like most people on here end up doing. I gained about 10lbs, I guess. I've lost it again, and am actually leaner now at 220 than I ever was a couple years ago when I was another 10lbs less. I still don't look like I want. I'm in physical therapy at the moment, trying to iron out some of the back and posture issues I've picked up over the years from working at a desk so much. So, I do a lot of stretching..lol I've been good about the gym, and cardio, for several months, too, though. I've been steady on a slow cut since the first of the year, and am down 10-12lbs. I'm hoping to at least be lean and have a nice shape for the first time ever, by early to mid summer.

Good to hear things are going well for you, dude. Glad to hear it.

JSully
03-27-2008, 09:17 AM
conor- yeah, it does suck about the heavy weights, but meh, it's all good. I'll get back up there, but I just don't have that drive to move heavy **** anymore. I just want to look good. lol.

seņor dowd- yeah, that's some cash huh? lol. I bought it before I got in the accident and already have budgeted the payoff, etc. Now I've just gotta worry about wedding expenses, honeymoon, wedding jewelry (earrings, necklace:: my gift to her for the wedding) and then of course the wedding rings).

The insurance settlement will go towards paying off credit cards and buying a new vehicle since mine is totalled. I was upside down on my truck so I had to let gap take care of the difference.


Good luck with the phyisique bro! I'm sure you'll make it. I'm trying to get down to 235ish and around 9% bodyfat. If I can drop 30lbs and lose 0lbs LBM then I will be at 9% bodyfat. I'm going at this via carb cycling, dropping very slowly. I'm hoping to reach my goal in 18-24weeks as long as I stay disiplined.

I know what you mean about posture. I've had desk jobs since I was 19. lol

Alright, back to work for now.

jAy_Dub
03-27-2008, 05:32 PM
I'll be watching this carefully. I'm interested to know how this all works out for you. Good luck with getting back into things bro.

JSully
03-28-2008, 09:39 AM
jAy_Dub- thansk bud.. there will be some interesting changes. I'll take some before pictures in about 2 weeks and after my 2nd 6 week cycle I'll post progress pics. I plan on looking f-ing fantastic within 5 months.

**3/27/08 REGIMEN

:::the diet:::
0715a - 3 eggs
1100a - 2 scoops ON, 1 scoop CELLMASS
0530p - 2 scoops ON
0830p - 2 scoops ON, 1 scoop CELLMASS
1200a - 2 cups cottage cheese


:::the workout:::
off day


:::the cardio:::
off day


:::the thoughts:::
Diet is still solid, however, I forgot my tuna meal, thus falling short of my calories. Approx cals for the day = 1510cals w/ 225p 49c 46f.. Tomorrow (3/28) is high cal day + beginning of heavy workouts for 3 days. I'm pretty psyched. I'm starting to notice weight loss, but not very much. The scale says 1-2lbs so far, no big deal really. I'll take an official reading monday morning and post it. I'll post weekly progress for those of you who don't want to look at my fitness chart in my sig.

Back to work, I'll update tonight with tonights workout:: chest/bis/forearms

Chubrock
03-28-2008, 09:58 AM
It's good to see you back around bro. Now if we could just get Mase to stop by...

JSully
03-28-2008, 10:15 AM
I haven't talked to Mase in a while. He's pretty thin these days. Last I saw him was about 2 months ago and he was weighing about 140ish, lean. lol. He doesn't try to get big anymore, he likes being lean. I remember when he was 210lbs. lmao.. Wickid dude.

JSully
03-28-2008, 09:32 PM
OK.. now today's ****.... today was the first high carb day, w00t!

:::the diet:::
0700a - 1 scoop ON, 1 scoop CELLMASS, 2 cups "product 19" (cereal), 8oz ff milk
1000a - 5 scoops chocolate MAXIMUS, 16oz ff milk
0100p - 8oz (yield after cooking) 97% lean beef w/taco seasoning, 1cup (yield after cooking) brown rice, 1/2 cup kidney beans
0600p - 1 scoop ON, 2 scoops cytosport CYTOMAX ENERGY
*gym:: chest/traps/biceps/forearms
0745p - 3 scoops OPTICEN, 1 scoop CELLMASS
1000p - 2 cups cottage cheese, 1 whole wheat bagel


:::the workout:::
chest - 13 sets
::warmup:: incline db bench- 50x25
incline db bench- 100x8, 115x8, 120x8
incline db flyes- 70x8, 75x7, 75x7
flat db bench- 115x7, 115x8
fly machine- 240x10, 240x10
cable flyes- 90x10, 100x8
hammerstrength incline bench (rt, lft, both)- 2pps x8,8,5
traps - 6 sets
bb shrugs- 315x10, 315x10, 315x10
::superset:: single arm db shrugs- 100x10, 100x10, 100x10
biceps - 10 sets
::warmup:: db curls- 20x20
seated db curls- 45x8, 50x8
::superset:: cambered bar vertical preacher curl (wide grp)- 60x8, 60x8
standing db hammer curls- 60x8, 65x8
::superset:: concentration curls- 30x8, 35x6
hammerstrength preacher curl- 90x8, 90x8 ->DROP SET 45x12


:::the cardio:::
:hide: :tuttut: :(


:::the thoughts:::
Wow... amazing workout. I didn't think I had near that kind of strength in my anymore. The weights just flew up nice and easy. Had a great workout focusing on contractions and I'm just fried. Those db incline presses felt great, however, the flyes felt weird. I need to stretch a little more before going that heavy.. I could feel it pulling my left pec a little akwardly. I'll get that ironed out. This is only my 2nd week back since my accident. I'm extremely befuddled at the taxation my biceps took and kept on fighting back at me asking for more. This high carb "load" has really thrown my strength up there. In a few weeks I should be tossing some decent weight around again. I probably won't start flat bb benching for another month or so. It just doesn't excite me the way it used to. The hammerstrength incline press w/single arm was really wickid. I like to put both arms out to full contraction then bang out all 8 reps on one arm then switch to the other and then both arms. I was crushed at the end of that set. It took everything I had just to pop up the 5th rep. Traps felt good, though I could still feel a good bit of soreness in my neck from my car accident. I would like to go heavy but I need to get my grip strength back up there, it's just so hard holding 315+ with a double overhand grip when you just aren't used to it. I'll get it back up there though. I won't be going over a 315lb shrug for some time because I don't want to tax my neck too much to aggravate the injury. Ah well, ya gotta work with what you have! In any case, those bb shrug/db single arm shrug supersets really get a good pump and a deep burn. Give 'em a try if you have an extra minute. Make sure to really try to touch your shoulder to your ear on the single arm.

I'm excited to see how back/tris/calves go tomorrow. I'm going to throw in some deadlifts as well.

Alright, well I'm out for now. Time for a night out on the town with the lil lady and some friends!

JSully
03-30-2008, 02:35 PM
yesterday blurbs:::

3/29/08

:::the diet:::
1000a - 1 scoop ON, 1 scoop CELLMASS, 2 cups "product 19" cereal, 8oz ff milk
0200p - 5 scoops MAXIMUS, 2 cups ff milk
0700p - 8oz (yield after cooking) 97% lean beef w/taco seasoning, 1cup (yield after cooking) brown rice, 1/2 cup kidney beans, 16oz ff milk
1000p - 2 cups cottage cheese, 1 wheat bagel, 8oz ff milk
0230p - 1 scoop ON, 1 scoop CELLMASS

cal breakdown- 296p / 350c / 80f - 3304kcals total


:::the workout:::
none, not enough time. My bro's bday, we went to the Renaissance Festival. By the time we got back we were fried and I fell asleep on the couch for about 3 hours. Then got up, went to his house and chilled for a bit before we went out to the bar. No drinks for me. Diet was clean. No worries about the workout, Monday is a scheduled off day, it's not anymore. Gotta makeup the workout!


:::the cardio:::
nada again...


:::the thoughts:::
Kinda pissed I missed the workout, but eh, it happens. Had a good time all day and diet still stayed very clean. Cals were kind of high, but not as high as if I would have trained so thats not too bad.. today's **** will be on the next post in a little bit.. I've got **** to do right now or I would post today's workout right now..

JSully
03-30-2008, 06:07 PM
today's blurbs...

3/30/08

:::the diet:::
1030a - 1 scoop ON, 1 scoop CELLMASS, 2 scoops cytomax energy
*gym:: cardio/back/triceps
1200p - 3 scoops optimus
0130p - 2 scoops ON, 1 scoop CELLMASS
0430p - 3 eggs, 2 cups corn flakes cereal, 8oz ff milk
0730p - 2 cans tuna, 1 cup brown rice (yield after cooking), 3tbsp lite mayo

cal breakdown- 213p / 203c / 46f - 2078kcals total
** I forgot to eat the cottage cheese last night before passing out watching tv. Oh well.


:::the workout:::
back - 14 sets
::warmup:: pulldowns- 120x12, 120x12
pullups - BWx5, BWx5
cable low rows- 240x8, 270x8
bb yates rows- 275x6, 225x10
bent over db rows - 110x8, 110x8
cable pullovers- 105x8, 105x8
hammerstrength iso-lat rows- 4pps x8, 4pps x8
st bar low back extension- 45x8, 45x5 ->DROP SET BWx5
tris - 9 sets
::warmup:: cable pushdowns- 100x20
cable pushdowns- 185x12, 200x10
::superset:: single arm db oh tri ext- 30x8, 35x8
cambered bar skullcrushers- 85x8, 85x8
::superset:: signle arm reverse grip cable pushdowns- 50x8, 50x8
dip machine- 250x3 (machine broke)
regular dips- BW x10 (rt wrist tweak)


:::the cardio:::
30 mins stairlliptical, interval training, lvls 7/15, ~400cals burned


:::the thoughts:::
I'm pleased. I skipped the deads since my dumbass was going to do them last. My back was ****ing fried. I felt real strong on the dummbell rows and the hammerstrength rows, bb rows were ok. I was ok with the 275 but I felt like I was just moving the weight and not concentrating enough so I dropped to the 225 and got a much better contraction. The chins were ******ed. I've always hated doing them but at least I used to bang out 6-8 with +45 on me. I'll be working on these over the next few months so I can get that strength back. The cable low rows felt real strong as well. Pretty satisfied about the back workout. I went heavier on the db oh tri extensions and got a real good burn on that superset. The skulls felt real good, strength will start going up on that here pretty soon. I wanted to hit that dip machine they had, but it broke when I was using it. Weird... It's the only dip machine I've used that I haven't been able to max out the machine. Hell I can barely do 50% of the weight on the machine, it must have a different pulley arrangement. I went to regular dips and it was aggravating my old wrist injury since I didn't bring my wrist wraps so I just said **** it and left. 1 set shy of a full tricep session won't kill me.

Deadlifts... man, I was really psyched to do these, but by the time it came to do them, I was fried. There was no way I would have good form on this so I said **** it and went with the low back extensions instead. I'll hit DLs first on the next heavy workout next week.

Diet is still spot on. 1 week and going strong. My fiance gets her braces off tomorrow so I'll probably cheat a little bit then since she can finally have food she hasn't had in the last 2 years. haha.

Well.. that's all for now. Tomorrow = delts/legs/calves/forearms..

PS, I skipped calves today..... **** it.

Sidior
03-30-2008, 09:18 PM
Still real strong in here, nice work.

cphafner
03-30-2008, 09:27 PM
nice sessions, and great job sticking to such a strict diet!

ryuage
03-31-2008, 11:11 AM
fatty

JSully
03-31-2008, 12:22 PM
sid- eh, getting a little stronger.

cp- thx. I fall off every once in a while. too much milk on saturday, though it didn't **** me up at all since i didn't have different scheduled cals.. i forgot to eat the cottage cheese last night.. lol.. 50g protein, oh well..

ryu- yeah... i know... where the hell have you been?

JSully
03-31-2008, 10:51 PM
3/31/08

:::the diet:::
0700a - 3 eggs, 2 cups corn flakes, 8oz ff milk
1100a - 2 scoops ON, 1 scoop CELLMASS
0300p - 2 cans tuna, 1 cup brown rice (yield after cooking), 3tbsp lite mayo
0630p - famous daves: 1 rack bbq ribs, 2 cups mashed red potatoes, 2.5 cornbread cupcakes, 1 corn on the cob (approx 4 inches long), 2 glasses root beer, approx 24oz ff milk (when I got home)

cal breakdown prior to cheat - 133p / 107c / 41f - 1329kcals total. I'm guessing dinner was around 1500 cals?

yeah... I fell off the bandwagon. **** off, I'll be back on tomorrow.

:::the workout:::
miss


:::the cardio:::
miss


:::the thoughts:::
well.. at first I was really REALLY not going to skip the workout and cheat on my diet, however, my fiance got her braces off today. She has been dying for ribs and wings for so long now so I decided to take her out to dinner. Nothing wrong with that. My cals were very low before going out to eat so I'm confident I didn't go much over my maintenace for the day, no worries. Tomorrow = low carb day and heavy legs/shoulders. I'll throw 2 workouts into one later this week to makeup for the lost day.

ryuage
04-01-2008, 09:13 AM
dont worry... i went home for spring break and managed to put on 10 pounds in the span of a week. Im semi-psmf'ing but my shoulders and hammy are f*d up right now.

JSully
04-01-2008, 09:21 AM
PSMF is awesome, but I just gain way too fast when I come off of it. lol. I like UD2 better because it helps me keep my sanity on those high carb days. I like my variation better because I hate that ridiculous load that makes me feel like **** and I also have more time in the anabolic phase of the diet.

We'll see how it all ends up.

What happened to your shoulder and hammy?

borracho
04-01-2008, 04:13 PM
That spread sheet looks pretty well thought out. Good luck with your goals...seems that you have a firm grasp on it already.

Patz
04-01-2008, 09:59 PM
this journal is too technical...

JSully
04-01-2008, 10:43 PM
borracho- thanks, I'm working on it

elwood- too technical? how so?


4/1/08
morning bodyweight:: 263.7lbs

:::the diet:::
0715a - 3 eggs
1100a - 2 scoops ON
0600p - 2 scoops ON
*gym @ 7p:: cardio/delts/traps/legs
0900p - 2 scoops ON
1030p - 2 cups cottage cheese, 10 fish oil caps

cal breakdown - 215p / 33c / 56f - 1496kcals total (I forgot to eat lunch, busy @ work)


:::the workout:::
delts - 13 sets
::warmup:: seated db sh press- 50x12, db side raises 10x20
seated db shoulder press- 90x8, 100x8, 100x7.5
standing db side raises- 40x8, 45x8, 50x6
plate front raises- 45+25x6, 45+25x6
rear delt fly machine- 180x10, 225x8
bb upright rows- 135x8, 135x6
cybex shoulder press (rt, lft, both)- 70x10,10,10
traps- 3 sets
db shrugs- 120x12 ->DROP SET 80X12, 120x12 ->DROP SET 80X12, 120x12 ->DROP SET 80X12
legs - 11 sets
::warmup:: leg extension- 80x20, lying leg cur- 65x20
leg extension- 250x10, 250x10, 280x10
lying leg curls- 140x10, 140x2 ->DROP 110x10 (left hammy cramp), 110x10
leg press- 6pps x8, 8pps x8
front squats- 135x10, 135x10
stiff leg deadlift- 225x8 -> almost vomited, workout finished


:::the cardio:::
30 mins stairlliptical, interval training, lvls 9/18, ~475cals burned


:::the thoughts:::
First, I'll start with legs. I had to finish legs after that first set of SLDL. I got ridiculously dizzy and nauseous.. possibly the heavy workout on almost zero carbs? At the same time, I lost my gym pass in the gym. I think some ****head stole it from me while I was at the water fountain. What really blows is I keep my workout in it, I think that might be why someone stole it. Maybe a trainer picked it up? I dunno. I searched for 20minutes and then asked at the front desk and nobody knew a god damn thing. I'll ask again tomorrow. I gotta pay $10 bux for another badge if this one doesn't show up. ****ing rapists! It was a great leg workout prior to the feeling like ****. I only missed out on 1 set of SLDL and 2 sets of low weight high rep squats (225x10-15ish). Not that big of a deal, Thursday is leg day again anyways. I skipped calves too, but I'll be hitting calves tomorrow and thursday anyways, so again, no big deal. Leg extensions and leg press felt really strong, hell, so did the leg curls. My hammy cramped up terribly on the higher weight leg curls so I had to drop the weight to continue, but it squeezed out my sets. The leg press felt real good, though the 8pps felt heavy. Give me a couple months and I should be up to a 10pps for reps again. I wrapped my left knee and it really helped keep everything stabilized inside, no pain in the joint on the leg extensions and front squats, which I would normally have. This is good, it means I can go a little harder (NOT HEAVIER) on the squats. Good stuff!

Shoulders:: ****ing-a this was a good workout! 50lb dumbbells for side raises? They were heavy but damn this felt good. The 40's felt light. The db shoulder presses were great, VERY strict. I should be back up to the 120s in a couple months. Shrugs felt great too. I wanted a 315lb bb shrug for my sets and to superset it with the single arm db shrugs but some skinny old **** was using the only rack with a free barbell so he could do some weird hanging exercise. whatever. The front raises were damn hard, but they felt great on the front delts. It's a bitch holding the 45lb and 25lb plates at the same time. lol..

Oh, I snapped a photo sunday afternoon at approx 267lb bodyweight. Here you go. I'm going shirted for the first few shots. Once I get under 15% bodyfat I'll take off the shirt and get some better photos.


uh bee, beep bee bee beep, uh beep uh bee, that's all folks.

JSully
04-03-2008, 12:11 AM
*shudder* oh god I just looked at that pic again. I feel pathetic. Decent size remaining but **** did I get fat. And to think I was over 280lbs about 6 months ago... onto today's blurbs::

4/2/08


:::the diet:::
0700a - 3 eggs
1100a - 2 scoops ON
0300p - 2 scoops ON
0700p - 8oz turkey kielbasa & some sourkraut :thumbup:
*gym @ 815p:: cardio/chest/traps/back/biceps/forearms/calves (gotta makeup for monday)
1030p - 2 scoops ON
1230a - 2 scoops ON, 10 fish oil caps

cal breakdown - 243p / 46c / 59f - 1687kcals


:::the workout:::
chest - 13 sets
::warmup:: incline db bench- 50x15, 50x15
incline db bench- 80x15, 80x15, 80x15
::supserset:: db incline flyes- 45x12, 45x12, 45x12
flat db bench- 85x15, 85x15
fly machine- 150x15, 180x12
cable flyes- 60x12, 60x12
hammerstrength incline bench (rt, lft, both)- 1 1/4pps x12, 12, 10
traps- 3 sets
bb shrugs- 225x15, 225x15, 225x15
::superset:: db single arm shrugs- 80x10, 80x10, 80x10
back - 15 sets
::warmup:: pulldowns- 105x15, 105x15
pulldowns- 180x12, 180x12
::superset:: cable low rows- 180x12, 180x12
bb yates rows- 185x12, 185x12
db incline rows- 45x12, 45x12
::superset:: cable pullovers- 90x12, 75x12
single arm oh grip hammerstrength rows- 3pps x10, 3pps x10
low back extensions- BWx12, BWx12, BWx12
biceps - 10 sets
::warmup:: db curls- 20x20
seated db curls- 30x12, 30x12
::superset:: bb preacher curl- 50x15, 50x12
db hammer curls- 45x12, 45x12
::superset:: db concentration curls- 25x12, 25x12
hammerstrength preacher curls- 70x12, 70x12
forearms - 4 sets
reverse wrist curls- 20x15, 20x15
wrist curls- 20x15, 20x15
calves - 6 sets
seated calf raises- 3plates x15, 3plates x15, 3plates x15
::superset:: single leg freemotion calf extension- 100x12, 100x12, 100x12


:::the cardio:::
30 mins stairlliptical - interval training - lvl 9/18 - 480cals burned


:::the thoughts:::
Wow, I don't know what to think. Great workout, hard workout, tiring workout. I'm beat. Lots of supersets, workout took approx 90 minutes not including cardio. I would have rather it been shorter, but I had to makeup for the missed workout monday that pushed back the workout I did yesterday. Great strength (IMO) while keeping fantastic form and concentration on the contraction throughout.. all on this low of cals. I'm impressed with myself. Tomorrow will the be 2nd makeup workout which won't vary much from a normal legs/shoulders workout except I'll be adding triceps in there. Today was the more difficult one because it was chest and back and biceps..2 major muscle groups and a minor when its normally just chest and biceps. Still too early to really notice, but I'm starting to look better in the mirror. My shirt is sinking in more which means I'm getting more cuts, especially in my shoulder area. That's good. Now we just need to get EVERYTHING more cuts!

ok.. I'm tired now. I've got to finish some work and head to bed.

ryuage
04-03-2008, 12:41 AM
only you are capable of doing 10000 sets a workout, puts my 9 set ones to shame

Hatred
04-03-2008, 12:50 AM
No. <smack>
No deads last!

JSully
04-03-2008, 11:14 PM
ryu- thats how I roll

hatred- yeh, silly me. I'll probably do it again next week though. meh, oh well..


todays blurbs::

4/3/08
morning bodyweight- 261.7lbs

:::the diet:::
0645a- 3 eggs
1100a- 2 scoops ON
0400p- 1 scoop ON
0630p- 2 scoops ON
0830p- 4 turkey hotdogs, 4 slices turkey balogna, 4 slices ff cheese
1030p- 2 scoops ON

calorie breakdown - 235p / 54c / 60f - 1696kcals


:::the workout:::
miss...


:::the cardio:::
miss...


:::the thoughts:::
Supposed to do legs/delts/tris today.. Legs are still fried from wednesday's workout. Going to skip tonight, hit a good leg/delt/tri session tomorrow then it's back on track with the heavy workouts. Felt good to take tonight off. I feel rested from just sitting on the couch.

I've got a little work left over from today so I'm gonna get that done then off to bed. Oh.. and the diet.. I checked the cals (obviously) and I didn't stray too far from the norm. :thumbup:

JSully
04-05-2008, 11:04 AM
yesterday:: 4/4/08

:::the diet:::
0700a - 3 eggs
1100p - 2 scoops ON
0630p - chipotle!!! chicken burrito w/ extra chicken, rice, pinto beans, sour cream, guacamole and mild salsa

well.. diet was going good, until I forgot to eat again. Ah well.. I'm pretty sure I still stayed at about 1600 cals though..


:::the workout:::
miss..


:::the cardio:::
miss..


:::the thoughts:::
OK.. so granted, I cheated on the diet, however, I'm still 1k cals under maintenance. No biggie there. I skipped the gym and cardio.. yeah yeah, I'm a ****ing loser... HOWEVER... I had an epiphony.. diet related:: Right now I'm diong 3 on 1 off 3 on 1 off and following the diet of 4 low carb days, 2 high carb days and 2 medium carb days. This makes good sense, except that I'm completely depleting glycogen stores on my low carb days, therefore, my higher carb day workouts aren't seeing the full potential that they can, since I never completely recompensate. Soo... I've added 2 more days to the diet and one more training day, making this now a 10day rotation.. here it is in all its glory (you can also click my link in my sig):::

diet
day1- low cal, 240p/50c/65f= approx 60% of maint
day2- low cal, 240p/50c/65f= approx 60% of maint
day3- low cal, 240p/50c/65f= approx 60% of maint
day4- low cal, 240p/50c/65f= approx 60% of maint
day5- low cal, 240p/50c/65f= approx 60% of maint
day6- carb load, 322p/1013c/65f = approx double maintenance cals
day7- high cal, 300p/385c/60f = approx 10% above maint
day8- high cal, 300p/385c/60f = approx 10% above maint
day9- med cal, 265p/225c/65f = approx 10% below maint
day10- med cal, 250p/200c/75f = approx 10% below maint

training
day1- depletion, chest/bis
day2- depletion, back/tris
day3- depletion, legs/delts
day4- off
day5- cardio
day6- AM workout, full body
day7- strength, chest/bis
day8- strength, back/tris
day9- strength, legs/delts
day10- off


There's the basics.. it's more detailed in the link on my sig.. but you get the general idea. fun stuff! I'm not going for solely weight loss, I'm also trying to build muscle and strength simultaneously. I took the UD2 and modified it some to my liking and I think this may work better than my previous modification. I have 3 full 10day cycles before the first 6 weeks of my recomp is over. I'm looking to be at approximately 8-10% bodyfat and 5-8lbs heavier (LBM of course) within 18-24 weeks. The new 10day rotation begins on Wednesday 4/9/08.

I'm gonna go **** off for an hour and then head to the gym for a chest/bicep session.

cphafner
04-05-2008, 01:17 PM
mmmm....chipotle.

Back session looked good.

JSully
04-05-2008, 01:42 PM
cp- gracias holmes...

today's blurbs::

4/5/08
morning weight- 261.3lbs

:::the diet:::
0930a- 1 scoop ON, 1 scoop CELLMASS, 2 cups cheerios, 8oz ff milk
1100a- 1 scoop ON, 2 scoops cytomax energy
*gym:: chest/traps/bis/forearms
1230p- 3 scoops OPTICEN, 1 scoop CELLMASS

...the rest of the day=to be continued...


:::the workout:::
chest - 13 sets
::warmup:: flat bb bench- 135x20, 135x20, 225x6
flat bb bench- 275x4, 295x3
incline db bench- 110x8, 120x7, 120x5
incline db flyes- 70x8, 70x8, 70x8
fly machine- 225(stack)x8, 225x8
cable flyes- 80x8, 80x7
hammerstrenght incline bench (rt, lft, both)- 2 1/4pps x7,7,3(failure)->20second rest and 5 more reps(failure)
traps - 6 sets
bb shrugs- 315x10, 315x10, 315x10
::superset:: db shrugs- 120x12, 120x12, 120x12
biceps - 10 sets
::warmup:: db curls- 25x15
seated db curls- 45x8, 45x8
::superset:: cambered bar vertical preacher curls- 75x7, 75x7
standing db hammer curls- 65x8, 65x8
::superset:: concentration curls- 35x8, 35x8
hammerstrength preacher curl- 115x8, 115x8
forearms - 4 sets
reverse db wrist curls- 20x15, 20x15
::superset:: db wrist curls- 20x15, 20x15


:::the cardio:::
:hide:


:::the thoughts:::
Feeling ok today. Would be feeling better had I carb loaded, but it's all good. I start that next week with the new regimen. First time under a barbell in a good long time, felt good to throw up the 295. If I continued training with the barbell I could get up to 350 in no time.. but I like the dumbbells better so I'm going to stick with those for now. In about 12 weeks I'll run a 6 week cycle with just the barbells. Hopefully by then my wrist will be feeling better. I have to wrap it on all pushin exercises or else it hurts like a mother****er. Oh well..

I'm out for now, I'll update the rest of todays eatings later.

Sidior
04-05-2008, 04:44 PM
I like your diet plan. Very specific. :D

bjohnso
04-05-2008, 05:04 PM
Damn dude, you have a ton of volume.

JSully
04-05-2008, 06:18 PM
sid- thanks, I get pretty specific when it comes to dieting, otherwise I just blow up and get enormous. lol..

bjohnso- eh, it's really not THAT much if you think about it. I finished the workout in an hour and I was really taking my time. Normally it would take me about 45 minutes. The forearms and traps take almost no time at all.. The chest workout is over before I know it, the longest thing is the benching, then the alternate exercises come and my workout's finished. Biceps take only about 15minutes. Like I said, I drug ass in there today and finished in just under 60 minutes.

bjohnso
04-05-2008, 06:42 PM
That's pretty impressive, you must be a machine when you get in there.

ryuage
04-06-2008, 01:47 PM
nice work little man

JSully
04-06-2008, 04:07 PM
4/6/08

:::the diet:::
blah.. approx 3500cals, same for/as yesterday..


:::the workout:::
back - 15 sets
::warmup:: pulldowns- 95x20, 110x15
pullups- BWx7, BWx6
cable low rows- 270x8, 270x8
yates bb rows- 225x8, 275x8
db bent over rows- 120x8, 120x8
cable pullovers- 105x8, 105x8
hammerstrength rows- 4pps x8, 4 1/4pps x6
deadlifts- (warmup 135x8) 225x8 OH grip, 315x6 OH grip, 315x6 MIXED grip
triceps - 10 sets
::warmup:: pushdowns- 120x20
cable pushdowns- 200(stack)x10, 200x10
::superset:: single arm db oh tri ext- 40x8, 30x8 (better contraction)
cambered bar skullcrushers- 75x8, 75x8
::superset:: reverse single arm cable pushdowns- 50x8, 50x8
dip machine- 225x8, 225x8


:::the cardio:::
nope.. not enough time..


:::the thoughts:::
Very strong workout. Deadlifts could have been better, but I can't expect too much for my first serious DL session in MONTHS. I'll be pulling 405-495 again in no time, just gotta work on that grip strength now as I'm not using straps anymore. Strong db rows and hammerstrength rows. I'm off for engagement pictures with the honey. Fun stuff...

ryuage
04-06-2008, 04:18 PM
im sure you can pull 500+

JSully
04-08-2008, 09:19 AM
ryu- quite possibly.. I'll give it a go in 2-3 weeks..

yesterday's blurbs::

4/7/08

:::the diet:::
0715a- 3 eggs
1100a- 2 scoops ON, 1 scoop CELLMASS
0200p- subway:: 6" roasted chicken (double meat) on wheat w/ lettice, tomato & mayo
0600p- 1 scoop ON, 2 scoops cytosport energy
*gym:: cardio/delts/traps/legs/calves/forearms
0830p- 3 scoops OPTICEN, 1 scoop CELLMASS
0930p- 2 cups cottage cheese

calorie breakdown - 251p / 235c / 63f - 2511cals


:::the workout:::
delts - 13 sets
::warmup:: db shoulder press- 50x20, db side raises- 20x15
seated db shoulder press- 100x8, 110x8, 100x6
db side raises- 45x8, 45x8, 50x8
plate front raises- 45+25x6, 45+25x6
db bent over rear delt raises- 45x8, 50x8
cable upright rows- 180x8, 200(stack)x8
seated db shoulder press (rt, left, both)- 60x8,8,8
traps - 6 sets
bb shrugs- 315x12, 315x12, 315x10
::superset:: db shrugs- 120x10, 120x10, 120x10
legs - 14 sets
::warmup:: leg extension- 115x20, 115x15, lying leg curl- 80x15
leg extension- 250x10, 180x8, 305(stack)x8
lying leg curls- 125x10, 125x8, 125x8
leg press- 6pps x8, 6pps x8
::superset:: front squats- 185x4, 185x6
squats- 225x8, 225x8
stiff leg deadlift- 225x8, 225x8
calves - 6 sets
seated calf raises- 3plates x12, 3plates x12, 3plates x12
freemotion calf extensions- 200x12, 200x12, 200x12
forearms - 4 sets
reverse wrist curls- 20x15, 20x15
wrist curls- 20x15, 20x15


:::the cardio:::
30 mins stairlliptical - interval training - lvl 9/18 - 480cals burned


:::the thoughts:::
Leg strength not back to where it should be, was having some minor hip issues on the leg press and front squat, felt weird. Legs are fried. Shoulder strength is improving nicely. I'm off to work.

JSully
04-09-2008, 09:15 AM
yesterday's blurbs::

4/8/08

:::the diet:::
0700a- 3 eggs
1100a- 2 scoops ON, 1 scoop CELLMASS
0200p- subway:: footlong roasted chicken breast on wheat, lettice, tomato, mayo, vinegar
0630p- subway:: 6" roast chicken breast on wheat, lettice, tomato, mayo, vinegar
0730p- dairyqueen:: cookie dough blizzard, xtra cookie dough :D

calorie breakdown (prior to dairyqueen): 193p / 232c / 62f - 2258kcals


:::the workout:::
off day


:::the cardio:::
off day


:::the thoughts:::
All was well until the fiance suggested dairy queen. I haven't been there in quite a while, so screw it. I'll be eating nothing but bland food for the next 5 days during my depletion phase. Back to work.

JSully
04-09-2008, 04:32 PM
today's blurbs::

4/9/08
morning weight:: 262.4

:::the diet:::
0700a- 1 scoop ON, 10 fish oil caps
1230p- 2 scoops ON
*gym:: chest/traps/biceps/forearms
0130p- 2 scoops ON
0530p- 2 scoops ON, 2 cans tuna, 2tbsp mayo
1030p- 2 cups cottage cheese

calorie breakdown - 270p / 53c / 46f - 1706kcals


:::the workout:::
chest - 13 sets
::warmup:: db incline- 50x25
db incline bench- 95x15, 95x15, 95x15
::superset:: db incline flyes- 45x15, 45x15, 45x15
pec deck- 80x15, 95x15
flat db bench- 90x12, 90x12 (barely)
cable flyes- 60x15, 60x15
hammerstrength incline bench (alternating arms)- 45x15(each arm)
traps - 6 sets
bb shrugs- 225x15, 225x15, 225x15
::superset:: single arm db shrugs- 80x12, 80x12, 80x12
biceps - 10 sets
::warmup:: db curls- 20x20
db curls- 35x12, 35x12
bent over cambered bar concentration curls- 55x15, 55x15
db hammer curls- 45x12, 45x12
:superset:: db concentration curls- 25x15, 25x15
hammerstrength preacher curls- 65x15, 75x15
forearms - 4 sets
reverse wrist curls- 20x15, 20x15
wrist curls- 20x15, 20x15


:::the cardio:::
does the mosh pit count?


:::the thoughts:::
Good workout, I got there at about 1235p and left at 120p so that was a 45minute workout. I felt like a machine. My chest and biceps were trashed, not to mention my traps. It hurt to stand up and do my curls because my traps were crushed. Overall, excellent and I'm happy. 95lb dumbbells for sets of 15 on incline isn't too shabby.. I'd like to get that up to 110lb dumbbells and I'll be happy, should be in a couple more months. Strength is increasing on this diet as planned and I'm happy with that. Low cals till monday then starts the carb load. Hopefully I'll be able to fit in cardio tonight after the concert. By the way, I'm going to the "Taste of Chaos" tour with Avenged Sevenfold, Bullet for my Valentine and Atreyu. Should be pretty good. If its over at a reasonable time, I'll go hit up a 1/2 hour of cardio afterwards. I start my new security job tomorrow at 7p so it looks like it'll be another early workout for me since I won't have time between jobs. OK, back to work now.

Sidior
04-10-2008, 01:21 AM
Tons of volume in here. Staying on track.

JSully
04-10-2008, 03:48 PM
4/10/08
morning weight- 260.4

:::the diet:::
0830a- 3 scoops ON
1230p- 2 scoops ON
*gym:: back/triceps
0145p- 2 scoops ON
0615p- 8oz turkey kielbasa, 2 cups sourkraut
1050p- 2 cups cottage cheese, 10 fish oil caps

calorie breakdown:: 252p / 54c / 66f - 1818kcals


:::the workout:::
back - 15 sets
::warmup:: pulldowns- 120x25
pulldowns- 165x15, 180x12
::superset:: cable low rows- 180x12, 180x12
bb yates rows- 225x12, 185x12
db incline rows- 45x12, 45x15
::superset:: cable pullovers- 75x15, 75x15
hammerstrength hi-row- 2 1/4pps x12, 2pps x15
low back extension- BWx15, BWx15
triceps - 10 sets
::warmup:: cable pushdowns- 100x20
cable pushdowns- 180x15, 180x12
::superset:: single arm overhead tri ext- 25x12, 25x12
cambered bar skullcrushers- 60x15, 60x15
::superset:: single arm cable reverse pushdowns- 30x15, 30x15
seated dip machine- 15x15, 15x15


:::the cardio:::
no time, going from one job right to the other..


:::the thoughts:::
In the gym @ 1245p, out by 130p.. 45 minute workout.. Felt great, awesome back pump. Amazing tricep pump. (while they lasted... approx 5 minutes, lol) I'm starting to look "big" again. Weight is creeping down slowly which is good. Skipped calves today, not enough time.. I've gotta keep it quick since I'm going on my lunch hour. Definately had the heart pumping with very minimal rest between sets. Pulldowns felt great and I absolutely love the db incline rows.. Skullcrushers felt especially good too..

Back to work.


Diet still dialed in and coming along nicely!

JSully
04-12-2008, 07:43 PM
4/11/08
morning weight- 262

:::the diet:::
-now experimenting with IF-
fasting period:: 18.25hrs

0445p- 4 scoops ON, 10 fish oil caps
*gym:: cardio/delts/traps/legs/forearms/calves
0900p- 2 cups cottage cheese
1115p- 4 scoops ON, 10 fish oil caps

calorie breakdown:: 244p / 43c / 47f - 1571kcals


:::the workout:::
delts - 12 sets
::warmup:: smith shoulder press- 95x20, db side raises- 15x20, RC warmups
smith shoulder press- 135x15, 185x12, 185x10.5
::superset:: db side raises- 30x15, 30x15, 30x15
db front raises- 30x15, 30x15, 30x15
::superset:: bent over db rear delt raises- 30x15, 30x15, 30x15
cable upright rows- 150x15, 150x12
traps - 4 sets
bb shrugs- 225x15, 225x15
::superset:: single arm db shrugs- 80x12, 80x12
legs - 14 sets::warmup:: leg extension- 105x20, seated leg curl- 85x20
leg extension- 205x15, 205x15, 205x15
::superset:: seated leg curl- 145x15, 145x15, 145x15
speed front squats- 135x10, 135x10
::superset:: speed back squats- 135x10, 135x10
leg press- 4pps x12, 4pps x12
lying leg curl- 115x15, 115x15
calves - 6 setssingle leg freemotion calf extension- 100x15, 100x15, 100x15
seated calf raises- 3plates x15, 3plates x15, 3plates x15


:::the cardio:::
45 minutes steplliptical - interval training - lvl 7/14 - 665cals burned


:::the thoughts:::
IF went well, cravings weren't too bad. They got bad around 11a but I worked through it and waited until almost 5p. A good 18hour fast. I suspect it'll take a few days to really notice the benefits, I do feel leaner though. I'm certainly leaning up quite a bit from past weeks. This diet seems to be working well and my strenght is doing great. I'll put a progress pic up in a few days. People keep telling me my face is getting thin and my waist is trimming down, so that's good. The workout was rough. I forgot about one of the sets of shoulder presses towards the end of the shoulder workout, but it's not that big of a deal. The leg workout was brutal though. I began the entire workout (after cardio) at 715p and finished at 825p so this was about a 70minute workout. When I got home I threw up fish oil... yes.. fish oil. It was ****ing disgusting, but that's all I had left in my stomache since the protein shake from 4 hours previous to that had been digested. blah.. Leg workout went well, the front squat/back squat superset was wickid. My legs are totally fried today. That's it for now.

JSully
04-12-2008, 07:50 PM
today's blurbs::

4/12/08
morning weight- 258


:::the diet:::
**UJD + IF(on low cal days)**
fasting period:: 19hrs
0615p- 6 eggs, 3 slices ff cheese
0715p- in-n-out burger:: double double w/cheese, protein style (no bun, wrapped in lettice), catchup instead of spread
0945p- 4 scoops ON
1145p- 3 scoops ON

calorie breakdown:: 244p / 31c / 81f - 1829kcals


:::the workout:::
off day


:::the cardio:::
off day


:::the thoughts:::
Legs are sore as **** and I'm hungry all the time.. what's new? Today is an off day from the gym.. tomorrow's another off day, but I'll hit up cardio tomorrow. Diet is REALLY dialed in, might stop for a Double Double protein style (wrapped in lettice, no bun) at In&Out Burger later. Probably have my fats a bit high today, but not bad. Gotta treat myself every once in a while, even if I'm not breaking cals. haha..

So.. you ask what is UJD + IF? IF, as we all know is the intermittant fasting which I am experimenting with on my low cal days. On my higher cal days, I want that constant flow of calories in my system due to the anabolic benefits of the carb load so I won't be utilizing the IF on higher cal days. I like it so far because IF simplifies things. I only have to be starving until 4ish and then I stay pretty satisfied with cals for the rest of the day... UJD.. yeah, that's what I'm calling my alteration of the UD2. Since it follows extremely FEW of the guidelines of UD2 (as was pointed out by many over at Lyle's forums), I've decided to name my version the Ultimate Jake Diet.. yeah bitches.. that's right. I have a diet named after myself.. :evillaugh: So **** off and quit drinkin that hatorade!

:ninja:

JSully
04-13-2008, 11:29 PM
4/13/08
morning weight- 256


:::the diet:::
low cals + IF
fasting period:: 16.5hrs

*gym @ 1p:: cardio
0400p- 8oz turkey kielbasa, 2 cups sourkraut, 2 scoops ON
0730p- 4 scoops ON
1030p- 1 scoop ON, 2 cups cottage cheese, 10 fish oil caps

calorie breakdown:: 252p / 60c / 56f - 1752kcals


:::the workout:::
off day


:::the cardio:::
45 mins steplliptical - interval training - lvl 7/14 - 650cals burned


:::the thoughts:::
I feel great. IF isn't hurting as much as I thought. I'm definately more satisfied with the bigger meals later in the evening. I'm not looking that forward to the carb load because this 5 day period hasn't really been that rough on me.. or maybe I'm just getting used to it. I'm more looking forward for the workout in the morning, then I begin the carbs afterwards. I'm boiling up the noodles right now for my pasta... yum. Cardio was definately rough without the energy from food, but I made it though.. Nothing else really to chat about.. off to bed once this is finished cooking.

Sidior
04-13-2008, 11:35 PM
I may look into UJD if I get lean enough lol.

JSully
04-13-2008, 11:45 PM
sid- I would suggest looking into UJD to BECOME lean enough! Dude, its working fantasticly.. you're right around my size to so you wouldn't have to change much at all.. if you ever decide to go for it, either shoot me an email or PM me and I'll answer any questions.

:thumbup:

JSully
04-14-2008, 10:24 AM
4/14/08 - 7 months till the wedding!
morning weight- 259.3

:::the diet:::
**carb load day

0500a- 1 scoop ON, 1.5 scoops cytomax energy
*gym @ 515a-615a:: full body carb load prep
0630a- 2.5 scoops ON, 1 scoop CELLMASS, 64oz grape powerade
0840a- 2.5 scoops ON, 1 scoop CELLMASS, 64oz grape powerade
1030a- 4 cups cheerios, 24oz ff milk
0100p- 4oz pasta, 2 cups barilla spaghetti sauce
0400p- 2 whole wheat bagels, 1 scoop CELLMASS
0630p- **wedding cake tasting**
0730p- 4oz pasta, 2 cups barilla spaghetti sauce, 24oz ff milk
0900p- 4 cups cheerios, 24oz ff milk, 1 scoop CELLMASS, 10 fish oil caps

calorie breakdown (not including wedding cake tasting)- 312p / 1003c / 62 - 5819kcals

**approx 6300kcals including the cake


:::the workout:::
chest - 6 sets
::warmup:: chest press machine- 135x20
chest press machine- 225x10, 285(stack)x8
fly machine- 240(stack)x10, 240x10
alternating hammerstrength incline press- 2 1/4pps x6, 2 1/4pps x6
delts - 6 sets
::warmup:: cybex shoulder press- 70x15
cybex shoulder press- 150(stack)x6, 150x7
machine side raises- 110x12, 155x8
cable upright rows- 180x12, 200(stack)x8
back - 6 sets
::warmup:: pulldowns- 120x15
pulldowns- 225x10, 255x7
cable low rows- 270x8, 270x8
row machine overhand grip- 160x10, 160x8
traps - 3 sets
db shrugs- 120x10, 120x10, 120x10
biceps - 4 sets
::warmup:: 20x15
seated db curls- 50x7, 50x7
hammerstrength preacher curls- 90x12, 125x6
triceps - 4 sets
::warmup:: cable pushdowns w/back support- 70x15
cable pushdowns w/back support- 100x10, 100x10
overhead cambered bar tricep extensions- 80x10, 80x8
legs - 6 sets
::warmup:: leg extension- 100x15, seated leg curls- 85x15
leg extension- 265x10, 295(stack)x8
seated leg curls- 145x10, 160x8
seated leg press machine- 310x8, 310x8
calves
nil


:::the cardio:::
no time


:::the thoughts:::
good workout, missed the calves, not enough time.. I was crushed. Muscles started getting burned out around 6 reps and I tried to push to 8.. was difficult. Got through the workout and downed both powerade shakes so far for the carb load.. Most of the day I was fine and wasn't too bloated, however, I tried to eat a bagel after the cereal and I got through one bite.. I just couldn't force anything else down there. haha..

Went to cake tasting for wedding cakes for the big day. Was quite fun! Gonna go with chocolate w/ cream cheese filling for the bottom, almond vanilla w/ strawberry filling for the middle and carrot cake w/ cream cheese filling for the top and buttercream over the entire thing! Yum!!

JSully
04-14-2008, 10:55 AM
So.. I will be celebrating Redneck Awareness Month.. a self appointed recognition of all rednecks. Being that I work in a bar as a second job, I see my fair share.. and for once, I'm going to throw a high five in their direction for being so different in todays age..

In celebration, I will be adding a "beard" to my already grown in horseshoe mustache. I will be shaving under my jawline and my chin periodically. It will be good. At the end of the extravaganza will be a night of drinking with racing stripes on my temples and a dale earnhardt hat, covered with oil.. as well as a white t-shirt (with a pocket) covered with oil..

Photos to come in the followup post. Keep posted.

JSully
04-15-2008, 11:20 PM
4/15/08
morning weight- 264.4


:::the diet:::
**UJD Day 7:: approx 10% above maintenance

0700a- 1 scoop ON, 1 scoop CELLMASS, 2 cups corn flakes, 8oz ff milk
1000a- 5 scoops MAXIMUS, 16oz ff milk
0100p- subway:: foot long roasted chicken breast on wheat, double meat, mayo, lettice, tomato
0600p- 1 scoop ON, 2 scoops cytomax energy
*gym:: chest/traps/biceps/forearms
0730p- 3 scoops ON, 1 scoop CELLMASS
0900p- dairy queen:: medium cookie dough blizzard, xtra cookie dough

calorie breakdown (prior to DQ)- 285p / 307c / 34f - 2674kcals


:::the workout:::
chest - 13 sets
::warmup:: incline db bench- 50x20, 50x20 followed by stretching
incline db bench- 110x8, 120x8, 120x8
incline db flyes- 70x8, 75x8, 75x8
flat db bench- 110x8, 110x8
fly machine- 240(stack)x9, 240x8
cable flyes- 100x8, 100x8
alternating (full contraction) hammerstrength incline press- 2pps x9,9
traps - 6 sets
bb shrugs- 315x10, 315x10, 315x8
db shrugs- 120x10, 120x10, 120x10
biceps - 10 sets
::warmup:: db curls- 20x20
seated db curls- 45x10, 55x7
::superset:: cambered bar vertical preacher curls- 75x10, 85x6
db hammer curls- 65x8, 75x8
::superset:: db concentration curls- 40x8, 40x8
hammerstrength preacher curls- 135x8, 135x7.5
forearms - 4 sets
reverse wrist curls- 25x12, 25x12
wrist curls- 25x12, 25x12


:::the cardio:::
none today


:::the thoughts:::
Great workout, strength is really starting to peak. Definately getting leaner as well. Looking forward for the back and tricep workout tomorrow. The superset seated db curls and preacher curls felt great, however, I felt a slight tweak in my left anterior delt.. weird, I just took some ibuprofin and iced it when I got home. Seems to be feeling good now.

That's all for today.

Invain
04-15-2008, 11:30 PM
Looking good.

Lol at the cake tasting on the carb load day, good idea.

Sidior
04-15-2008, 11:41 PM
Redneck awareness... awesome. I think I will join you. I already have a red beard, a shaved head and a red ass neck so I should fit right in.

JSully
04-17-2008, 09:22 AM
redneck awareness ftw.. starting to come in thick now! lol..

yesterday's blurbs:::

4/16/08
morning weight:: 260.4


:::the diet:::
**UJD Day 8:: approx 10% above maintenance

0700a- 1 scoop ON, 1 scoop CELLMASS, 2 cups cheerios, 8oz ff milk
1030a- 5 scoops MAXIMUS, 16ox ff milk
0200p- subway:: foot long roasted chicken breast on wheat, double meat, mayo, lettice, tomato
0600p- 1 scoop ON, 2 scoops cytomax energy
*gym @ 615p-725p:: back/triceps
0730p- 3 scoops OPTICEN, 1 scoop CELLMASS
1100p- 1 scoop ON, 15 fish oil caps

calorie breakdown:: 284p / 353c / 58f - 3070kcals
**fell about 200 cals short of 10% above maintenance


:::the workout:::
back - 15 sets
::warmup:: pulldowns- 120x20, 120x15, stretching
pullups- BWx7, BWx6
cable low rows- 270x8, 270x8
bb yates rows- 275x8, 275x8
db bent over rows- 120x8, 120x8
cable pullovers- 90x8, 90x8
hammerstrength rows- 4pps x8, 4pps x8
deadlifts (OH grip)- 135x8( warmup), 225x8(warmup), 315x4, 405x2->SWAP TO MIXED GRIP->405x2, 405x2
triceps - 10 sets
::warmup:: cable pushdowns- 100x20
cable pushdowns- 180x10, 200(stack)x10
::superset:: single arm db overhead tricep extension- 35x10, 40x8
cambered bar skullcrushers- 90x8, 90x8
::superset:: single arm reverse cable pushdowns- 50x8, 50x8
star trac dip machine- 225x10, 225x10


:::the cardio:::
no time


:::the thoughts:::
Great workout IMO. First time I pulled heavy in a LONG time. Felt good. No wrist straps and no belt for the deads, my hands are beat on today. That overhand grip was rough. Good strength on the bb and dumbbell rows. Improving nicely! Weight a little high this morning, diet swapping to 10% below maintenance for today & tomorrow (4/17, 4/18) then back down to low cals + IF on saturday.

JSully
04-17-2008, 02:34 PM
4/17/08
morning weight:: 262.8


:::the diet:::
**UJD Day 9:: 10% below maintenance

0700a- 3 eggs, 2 cups cheerios, 8oz ff milk
1030a- 2 scoops ON, 1 scoop CELLMASS
*gym @ 1215p-1250p:: delts/traps/forearms
0130p- 1 cup brown rice (cooked), 2 cans tuna, 3tbsp lite mayo
0530p- 1 scoop ON, 2 scoops cytomax energy
*gym @ 605-655p:: legs/calves
0700p- 3 scoops OPTICEN, 1 scoop CELLMASS
1030p- 2 scoops ON, 15 fish oil caps

calorie breakdown:: 261p / 207c / 63f - 2439kcals


:::the workout:::
delts - 13 sets
::warmup:: seated db shoulder press- 50x20, db side raises- 15x20, RC warmups
seated db shoulder press- 100x8, 100x8, 100x8
db side raises- 45x8, 45x8, 45x8
db front raises- 45x8, 45x8
bent over db rear delt raises- 45x8, 45x8
cable straight bar upright rows- 200(stack)x10, 200x8
seated alternating(with full contraction) db shoulder press- 60x8,8->4 both arms
traps - 4 sets
bb shrugs- 315x10, 315x10
db shrugs- 120x10, 120x10
forearms - 4 sets
reverse wrist curls- 25x12, 25x12
wrist curls- 25x12, 25x12
legs - 14 sets
::warmup:: leg extension- 100x20, 100x20, seated leg curls- 85x20, 25x15, stretching
leg extension- 250x12, 305(stack)x10, 305x10
lying leg curl- 140x10, 140x10, 140x10
front squats- 135x10, 135x10
back squats- 225x8, 225x8
leg press- 6pps x8, 6pps x15
stiff leg deadlift- 225x8, 275x6
calves - 6 sets
seated calf raises- 4 plates x12, 4plates x12, 4plates x10
freemotion calf raises- 200x12, 300x10, 300x8


:::the cardio:::
no time


:::the thoughts:::
Great shoulder workout.. leg workout to follow tonight. Gotta go from one job @ 5pm (45minute drive home) to the gym, then back to the other job by 8pm (30minute drive to 2nd job).. so.. I had to split up both workouts. I forgot my wrist wraps at home so I didn't want to go heavy on the db shoulder press, felt good though. Good burn!

Great leg workout, though pathetically weak, aside from the leg extensions. My legs are blasted though. That Front/Back squat superset is absolutely killer.

I worked till 3am last night and got up at 630am to go to work this morning... 2nd day in a row... I'm tired as ****.

JSully
04-19-2008, 06:00 PM
yesterday's blurbs::


4/18/08
morning weight:: 261.8


:::the diet:::
**UJD Day 10:: IF + 10% below maintenance
fasting period:: 15 hrs

0230p- subway:: foot long roasted chicken breast on wheat w/ double meat, lettice, tomato, mayo
0530p- 3 scoops ON, 1 scoop CELLMASS
0800p- 3 eggs, 2 cups cornflakes, 8oz ff milk
1030p- 3 scoops ON, 1 scoop CELLMASS

calorie breakdown:: 249p / 192c / 56f - 2268kcals


:::the workout:::
off day


:::the cardio:::
6 hrs sleep in 48 hrs period.. too tired...


:::the thoughts:::
I wanted to do cardio, but I got real busy with work and didn't have time. I took a nap when I got home between jobs. Diet was spot on though.

JSully
04-21-2008, 09:25 AM
4/19/08


:::the diet:::
**UJD Day 1:: depletion w/o, low cals + IF
fasting period:: 17.75hrs

0430p- 6 eggs, 3 slices ff cheese, 2 scoops ON
*cardio @ 615-7p
*workout @ 705p-750p
0800p- 4 scoops ON
1030p- forgot shake at home... :tuttut:

calorie breakdown:: 173p / 33c / 47f - 1247kcal


:::the workout:::
chest - 13 sets
::warmup:: db incline- 50x20/20, stretching
db incline- 95x15, 95x15, 95x15
::superset:: db incline flyes- 45x12, 45x12, 45x12
flat db bench- 95x13, 95x12
::superset:: machine flyes- 180x15, 180x15
cable flyes- 50x15, 50x15
hammerstrength alternating (w/full contraction) incline press (lft, rt)- 45x15->BOTH-10
traps - 3 sets
bb shrugs- 225x15, 225x15, 225x15
::superset:: single arm db shrugs- 80x12, 80x12, 80x15
biceps - 10 sets
::warmup:: db curls- 15x20
seated db curls- 35x15, 35x15
::superset:: cambered bar vertical preacher curls- 50x15, 50x15
db hammer curls- 50x15, 50x15
::superset:: db concentration curls- 25x15, 25x15
hammerstrength preacher curls- 70x16, 70x15
forearms - 4 sets
single arm db reverse wrist curls- 25x15, 25x15
single arm db wrist curls- 50x12, 50x12


:::the cardio:::
45 mins steplliptical - interval training, lvl 7/14 - approx 650kcals burned


:::the thoughts:::
good workout, though I think I need to add 2 more sets to chest to obtain full depletion... I'll try that next week. I'm also going to be adding a few days in the depleted state. It will be too difficult working wednesday night then getting up early thursday morning for my tension workout and carb load. SO.. I'm going to push that bad to Sunday. I'll do a tension workout thursday and another on sunday followed by the carb load.

JSully
04-21-2008, 09:37 AM
4/20/08


:::the diet:::
**UJD Day 02:: depletion w/o, low cals + IF
fasting period:: 19 hrs

0300p- chipotle:: chicken burrito bowl, extra chicken, pinto beans, lettice, pico de gallo, guacamole & sour cream
0730p- 3 scoops ON
0930p- 4 scoops ON

calorie breakdown:: 218p / 58c / 48f - 1536kcals


:::the workout:::
*miss*


:::the cardio:::
*miss*


:::the thoughts:::
Wanted to spend the whole day with the fiance so I took the day off of training & cardio. I'll do the the rest of the depletion workouts monday so no big deal really.

Bruteman
04-21-2008, 11:37 AM
Man! I thought organizing my training was hard. Reading your routine and diet structure is making my head hurt.

Real nice work in here. You're one strong cat too. Even your high rep work is done with some big weight.

JSully
04-21-2008, 03:43 PM
brute- nah, it's not difficult.. just takes a little time getting it setup.. once I have it setup, I just enter the info into my spreadsheet then copy and paste to here...

4/21/08
morning weight:: 257.8


:::the diet:::
**UJD Day 02:: depletion w/o, low cals + IF
fasting period:: 17hrs

*workout @ 105p-155p:: back/triceps
0230p- 4 scoops ON
0600p- 2 scoops ON
*cardio:: 30 mins steplipptical - interval training:: lvl 10/20 - 500cals
*workout @ 705p-815p:: delts/legs/traps/forearms
0830p- 1 scoop ON
0915p- 8oz turkey kielbasa, 2 cups sourkraut, 2 cups cottage cheese

calorie breakdown:: 252p / 51c / 46f - 1626kcals


:::the workout::: glycogen depletion

**afternoon session

back - 17 sets
::warmup:: pulldowns- 105x20, cable low row- 105x15, stretching
cable pulldowns- 180x15, 180x15
::superset:: cable low rows- 195x15, 195x15
bb yates rows- 205x15, 205x15
::superset:: db incline rows- 40x15, 40x15
cable pullovers- 75x15, 75x15
hammerstrength hi-row- 2pps x15, 2pps x15
cybex seated machine rows w/chest support- 10x15, 10x15
low back extensions- BWx15, BWx15, BWx15
triceps - 10 sets
::warmup:: cable pushdowns- 100x20
cable pushdowns- 160x15, 180x15
::superset:: single arm overhead db tricep extension- 25x15, 25x15
cambered bar skullcrushers- 55x15, 55x15
::superset:: single arm cable reverse pushdowns- 30x15, 30x15
cybex seated dip machine- 15x15, 17x15


**evening session

shoulders - 13 sets
::warmup:: cybex shoulder press- 50x25, side raise machine- ??x20, RC warmups
cybex shoulder press- 110x15, 130x15, 130x15
machine side raises- 125x15, 110x15, 110x15
db front raises- 125x15, 125x15
::superset:: rear delt flyes- 150x15, 150x15
seated cable face pulls- 90x13, 75x15
single arm alternating (w/full contraction) db shoulder press- 50x15,15->BOTH x10
traps - 4 sets
db shrugs- 225x15, 225x15
single arm db shrugs- 80x15, 80x15
legs - 15 sets
::warmup:: leg extension- 100x15, seated leg curl- 85x20, stetching
leg extension- 220x15, 250x15, 250x15
seated leg curl- 130x15, 145x15, 145x15
speed front squats- 135x12, 135x12
::superset:: speed back squats- 135x12, 135x12
leg press- 4pps x15, 4pps x15, 4pps x15
lying leg curl- 95x15, 95x15
calves - 6 sets
single leg freemotion calf extensions- 100x15, 100x15, 100x15
seated calf raises- 3plates x15, 3plates x15, 3plates x15
forearms - 4 sets
db reverse wrist curls- 25x15, 25x15
db wrist curls- 50x12, 50x12


:::the cardio:::
30mins steplliptical:: interval training, lvl 10/20, 500kcals burned


:::the thoughts:::
im fried, my legs hurt and im tired

cphafner
04-21-2008, 09:35 PM
sessions and diet are looking great. I had some McD's this morning. Not BK, but I thought of you nonetheless:evillaugh:

JSully
04-21-2008, 10:56 PM
connor- McDs is good.. but not BK good.. lol.. I haven't had BK in a month or so. I SO want to breakdown.. I haven't had olive garden either.. its beginning to take a toll on me... lol...

ryuage
04-22-2008, 09:17 PM
what happened to combining ud2 + if? =p

RBB
04-23-2008, 07:37 AM
goddamn, jake. you're killing it in here with the volume. making me tired just reading it. keep it up, bro.

Chubrock
04-23-2008, 07:38 AM
Haha with all that volume, you'd think you were ****ing around with some CF workouts.

JSully
04-23-2008, 09:19 AM
steven- I altered UD2 into UJD, click the sig for details. :D I'm adding IF to the low cal and 2 med cal days. The carb load and 2 high cal days are regular eating schedule..

rbb- volume is OK, workouts are taking roughly 50-70minutes depending on my energy levels... Volume was really high the other day because of my double depletion workout I had to makeup for. I did one depletion workout at lunchtime and the other after work since I didn't get to the gym the day before. I've always been an advocate of high volume training.. I don't respond well to low volume. MY body is responding VERY well to this training/diet method..

chubs- I hate to say this, but I have no idea what CF, ME, DE or any of that other **** is. lol.. I guess I've been out of it too long. I keep going in everyone's journal and seeing that stuff and wondering what the **** it is, but I don't want to look like a jackass so I don't ask. haha.


Pics to come monday after my chest/bicep workout... (would be sooner but the carb load is sunday and I don't want to take pics all flat and disgusting)

JSully
04-23-2008, 09:38 AM
yesterday's blurbs..

4/22/08


:::the diet:::
**UJD Day 04:: low cals
IF:: 17.5hrs

0330p- 4 scoops ON
0600p- bar salad:: 2 pieces chicken w/ cheese, bacon, egg & red wine vinegar
1200a- 3 scoops ON, 15 fish oil caps

calorie breakdown- 1612kcals:: 243p/43c/52f


:::the workout:::
off day..


:::the cardio:::
off day..


:::the thoughts:::
Gap in calories due to a concert. Went to see Revolution Theory, Flyleaf and Seether. Badass concert!! Seether is awesome live. ****ing mosh pits are so annoying... gotta get to work.

Chubrock
04-23-2008, 09:56 AM
Haha here's a quick breakdown.


CF = Crossfit

ME = Max Effort, used by Westside Barbell

DE = Dynamic Effort, used by Westside Barbell

ryuage
04-23-2008, 10:36 AM
do if on the high carb days... you are not a beast until you can shove 7000 calories in 4-8 hours... and very organized spreads you got there.

JSully
04-23-2008, 04:26 PM
chubs- thanks for the breakdown, now what do each of those mean in term of rep ranges, time between sets, # of sets and exercises, etc?

steven- I'm not beast.. lmao.. I have trouble with 7000 calories in 16 hours let alone 4-8 hours, unless it's all liquid, there's no way I'm puree'ing cheerios and spaghetti.. lmao.. on a side note, you recommend IF on the higher carb days (aside from the load) as well? I figured with the carb load throwing me into my anabolic phase, that the constant calories over the following 2 days would be benficial for the muscle growth and then back to IF for my medium cal days and back down to low cals + IF... what do you think?

Chubrock
04-23-2008, 05:17 PM
CF is a workout protocol geared towards increasing overall athletic ability. There's quite a bit of stuff that it encompasses.

ME is where you work up to a max 1 rep. It's usually used on bench, squat or your dead. Rest time is however much you want to make it. It's utilized very heavily in powerlifting.

DE is taking a weight that is about 50% of your 1 rep max and pushing it as fast as possible. You usually see the rep ranges from 1-3 and about 20-30 seconds in between sets. It's used to build up speed coming out of the hole and off your chest. Used a lot in powerlifting.

JSully
04-23-2008, 05:19 PM
thanks for clearing that up chubs.. makes alot of sense. :thumbup:

Sidior
04-23-2008, 06:29 PM
Wow this journal helped me get my learnz on. :D

JSully
04-24-2008, 09:30 AM
eye our eh grad-you-ate ... lol.. I crack myself up.. oh well..

yesterday's blurbs::

4/23/08
morning weight:: 257.8


:::the diet:::
**UJD Day 05:: low cals
IF:: 17hrs

0500p- 4 scoops ON
0745p- 1 scoop ON
0830p- omelette:: 6 eggs, 3 slices ff cheese, 8 slices turkey breast; 2 cups cottage cheese

calorie breakdown- 1786kcals:: 243p/46c/70f


:::the workout:::
off day..


:::the cardio:::
60 minute spin class... 5th day of low carbs.. yeah this sucked..


:::the thoughts:::
The diet is ****ing dialed right the **** in.. discipline is going great! Not really much urge to cheat, though I have a thought about burger about 10x per day.. lol. Plus constant urges for Olive Garden and Chipotle.. but all is going well and I don't want to **** up my progress..

So.. my fiance tried out the spin class on Monday and really liked it so she asked me to go with her yesterday. I figured, eh, why not? Its my cardio day anyways.... **** that.. After 5 minutes the lactic acid buildup in my legs was ri-goddamn-diculous.. after 30minutes I wanted to fall off the bike and cry, after 60 minutes I did fall off the bike and cry. Overall it was pretty cool, but not on low carbs. I'll probably do it every other week with her or something along that lines but it's definately not a favorite of mine. I'd rather just go climb stairs for 30 minutes holding a couple 45lb plates, that's more appealing than doing spin class again on low carbs.

The fiance keeps telling me how it's noticeable every day me getting leaner. Not sure what my bodyfat is right now, maybe 16%? But she's insisting she can tell a difference every morning I wake up. I've added an ab session and pushup "session" (on the perfect pushup) every morning. My abs are getting blasted and that perfect pushup works alot more than you'd think. I got it on sale at Target for like $40 bux just to get the blood flowing in the AM. I'd like to get some bands and the perfect pullup so I can do a quick full body circuit in the mornings to get me warmed up for the day. It really wakes me up and I feel better about myself for a few hours until I look in the mirror at lunchtime. lol. Mind you, that AM workout is nothing at all compared to a real workout. Just a quick 30-40 reps to get the blood flowing. The ab workout is 7 sets of 20 incorporatnig oblique work also, so it only takes about 5 mins, nothing serious at all..

OK, I've got work to do.. adios..

ryuage
04-24-2008, 02:05 PM
i think you got ripped off... isnt the perfect pushup cheaper than 40 bucks at retail price.

JSully
04-24-2008, 02:08 PM
I'm pretty sure it's $40 everywhere..

and you didn't answer me re: IF on high carb days.. being that I'm coming off of the load and in my anabolic phase, wouldn't the constant stream of cals throughout the day be better than IF for those first two days?? or should I go with the IF? your opinion?

ryuage
04-24-2008, 02:47 PM
Im just thinking maybe it would promote better insulin sensitivity and adaptive capabilities toward IF... otherwise when you are just using it on low carb days where you arent really training then it is basically using the if diet parameters to suit how you feel like eating ie shove a bunch down at one time rather than stay consistently starved with smaller meals... you get me? Either way your body is primed to soak up those carbs just because of the mere fact that you are depleted.

ryuage
04-24-2008, 02:51 PM
Im just thinking in terms of maybe the body adapts to not eating and all the goodies that IF promotes gets better as you progress in the diet eating like that on a daily basis. So in essence only eating half the week that way might undo that... so in terms of a body recomposition standpoint it might not really matter tooooo much.

JSully
04-25-2008, 09:59 AM
steven- I see what you're saying.. only problem is I don't workout in the evening on the weekends, I workout in the morning. Wouldn't that be negative to do heavy workouts on no calories and then NOT feed until 6-8 hours after my workout?

yesterday's blurbs::

4/24/08
morning weight:: 257


:::the diet:::
**UJD Day 06:: full body tension w/o, low cals
IF:: 20.5hrs

0500p- 4 scopps ON
*cardio @ 605p:: 20mins stairmaster
*workout @ 630p-730p:: full body tension (minus legs/triceps/calves/forearms)
0745p- 8oz turkey kielbasa, 1cup sourkraut, 1 scoop ON
1030p- 4 scoops ON, 20 fish oil caps

calorie breakdown:: 1625kcals:: 248p/48c/49f


:::the workout::: full body tension
chest - 6 sets
::warmup:: flat bb bench- 135x20, 135x20, stretching
flat bb bench- 225x10, 275x7, 275x6
cable flyes- 100x8, 100x8, 100x8
back - 6 sets
::warmup:: pulldowns- 120x15, stretching
pullups- BWx8, BWx8, BWx8
hammerstrength rows- (OH grip)3pps x8, (neutral wide)3pps x8, (neutral close)3pps x8
shoulders - 6 sets
::warmup:: db shoulder press- 50x15, db side raises 15x15
macine shoulder press- 140x10, 140x10
machine side raises- 170x8, 170x6.5
cable upright rows- 200(stack)x8
traps - 4 sets
bb shrugs- 315x10, 315x10
::superset:: db shrugs- 120x10, 120x10
biceps - 4 sets
::warmup:: db curls- 25x15
seated db curls- 50x8, 50x7
cambered bar vertical preacher curls- 80x8, 80x7


:::the cardio:::
20 mins stairmaster, weighed intervals::
+50lbs for 5 mins @ lvl 3
BW for 5 mins @ lvl 6
+50lbs for 2.5mins @ lvl 3
BW for 2.5mins @ lvl 6
+50lbs for 2.5mins @ lvl 3
BW for 2.5mins @ lvl 6

the machine said 220cals burned, I'm sure it was more due to the added weight..


:::the thoughts:::
not enough time for the complete full body workout.. still need to hit legs, triceps, calves and forearms today.. will get that done at lunch with 30-40 mins of cardio.. the stairmaster beat me to ****, I was dragging the rest of the workout.. diet is still spot on though.. 2 more days to the carb load..

Bruteman
04-28-2008, 08:21 AM
That's some impressive pullup power you have. I wouldn't know what to think if I saw someone your size actually doing pullups at the gym. Most people are smaller than me and still using the counter balanced pullup thingy.

JSully
04-28-2008, 09:54 PM
brute- thanks man, I wish it was better though. I want to get that backup to 15-20 reps before failure..

friday's blurbs::

4/25/08


:::the diet:::
**UJD Day 07:: low cals
IF:: 18.25hrs

*cardio @ 1pm:: 45mins precor elliptical
0445p- 4 scoops ON
*workout @ 545p-615p:: legs/triceps
0745p- chipotle:: chicken burrito bowl, xtra chicken, pinto beans, pico de gallo, lettice, sour cream & guacamole
1030p- 4 scoops ON

clorie breakdown:: 1688kcals:: 252p/62c/48f


:::the workout:::
legs - 6 sets
::warmup:: leg extension- 100x20, 100x20, seated leg curl- 100x15, 100x15, stretching
stationary bb lunges- 135x8, 135x8
stiff leg deadlift- 225x8, 225x8
seated horozontal leg press machine- 250x12, 290x12
triceps - 4 sets
::warmup:: rope pushdowns- 100x20, 100x20
cambered bar skullcrushers- 95x8, 95x8
seated star trac dip machine- 225x10, 225x10
calves - 3 sets
seated calf raises- 4plates x8, 4plates x8, 4plates x8
forearms - 4 sets
db reverse wrist curls- 30x15, 30x12
db wrist curls- 50x12, 50x12


:::the cardio:::
45mins precor elliptical:: lvl 11-13, 605kcals burned


:::the thoughts:::
blah.. those lunges ****ing hurt!

cphafner
04-28-2008, 09:55 PM
lunges kick ass. Nice work!

JSully
04-28-2008, 09:59 PM
saturday's blurbs::

4/26/08


:::the diet:::
**UJD Day 08:: low cals
IF:: 20hrs

0630p- 8oz kielbasa, 1 cup sourkraut, 2 cups cottage cheese
0830p- 3 scoops ON
1000p- 4 scoops ON, 10 fish oil caps

calorie breakdown:: 1716kcals:: 252p/51c/56f


:::the workout:::
off day..


:::the cardio:::
off day..


:::the thoughts:::
went to look for tuxes for the wedding day.. everyone I talked to were ****ing idiots.. blah.. I've got my work cut out for me..

JSully
04-28-2008, 10:16 PM
connor- thannks bud, they were brutal.. my glutes were fried the last couple days.. I'm going to incorporate these into my heavy days as well..

yesterday's blurbs::

4/27/08
morning weight- 252.8

:::the diet:::
**UJD Day 09:: full body tension w/o, carb load

0330a- 1 scoop ON, 2 scoops CYTOMAX ENERGY
*workout @ 415a-615a (took my time):: full body
0630a- 2.5 scoops ON, 64oz powerade, 1 scoop CELLMASS
0845a- .5 scoops ON(ran out of protein), 64oz powerade, 1 scoop CELLMASS
1130a- 4 cups corn flakes, 24oz ff milk
0130p- 4 cups corn flakes, 24oz ff milk
0430p- 1 box FMV mac&cheese
0700p- spaghetti
1000p- spaghetti

calorie breakdown(not exact due to unmeasured speaghetti portions):: 6091kcals:: 263p/1073c/83f


:::the workout:::: full body
chest - 6 sets
::warmup:: flat db bench 50x25, 50x20, stretching
flat db bench- 120x10, 120x10, 120x8
cable flyes- 110x8, 110x8, 110x8
back - 8 sets
::warmup:: pulldowns- 115x15, 115x15, stretching
pullups- BWx8, BWx7.5, BWx6.5
hammerstrength rows- 4pps x8(overhand), 3 1/4pps x8(wide neutral), 3 1/4pps x8(close neutral)
sumo stance good mornings- 135x8, 185x8
shoulders - 6 sets
::warmup:: db sh press- 50x10, db side raises 15x15, RC warmups
db shoulder press- 100x8, 100x8
db side raises- 45x8, 45x8
cable upright rows- 205(stack)x8, 205x8
traps - 4 sets
bb shrugs- 315x10, 315x10
db shrugs- 120x10, 120x10
biceps - 4 sets
::warmup:: db curls- 20x15
seated db curls- 50x8, 50x7
hammerstrength preacher curls- 3plates x8, 3 plates x8
triceps- 4 sets
::warmup:: rope pushdowns- 100x20
cambered bar skulls- 90x8, 90x8
machine dips- 330(stack)x12, 330x15
legs - 6 sets
::warmup:: leg extension- 105x15, standing single leg curl- 40x12
leg extension- 255(stack)x12, 255x12
standing single leg curl- 85x10, 85x8
machine leg press- 340x12, 340x10
calves - 4 sets
standing machine calf raises- 225x10, 225x10, 225x10, 225x10
forearms - 4 sets
db reverse wrist curls- 30x12, 30x12
db curls- 50x12, 50x12


:::the cardio:::
nada..


:::the thoughts:::
great carb load, great workout..

JSully
04-28-2008, 10:29 PM
4/28/08
morning weight- 261


:::the diet:::
**UJD Day 10:: heavy w/o, high cals

0930a- 1 scoop ON, 1 scoop CELLMASS, 2 cups corn flakes, 8oz ff milk
1130a- spaghetti
0330p- DQ, large cookie dough blizzard, xtra cookie dough
0530p- spaghetti
0600p- 3 scoops ON, 1 scoop CELLMASS
*gym @ 630p-8p (took my time again):: chest/traps/bis/forearms
0930p- 3 scoops ON, 1 scoop CELLMASS

calorie breakdown:: 3247kcal:: 244p/408c/71f (not including DQ)


:::the workout::: chest/traps/bis/forearms
chest - 19 sets
::warmup:: flat bb bench- 135x20, 135x20, stretching
flat bb bench- 225x3, 275x3, 295x3, 315x2, 335x2, 365x1, 315x3, 225x10
incline db bench- 120x8, 120x8, 120x8
db incline flies- 75x8, 75x8, 75x8
fly machine- 240(stack)x10, 240x10
cable flyes- 100x10, 100x10
hammerstrength alternating(w/full contraction) incline press- 2pps x10,10
traps - 2 sets (not in the mood)
bb shrugs- 315x10, 315x10
biceps - 11 sets
::warmup:: bb curls- 45x15
bb curls- 115x8, 115x8
seated db curls- 50x8, 50x6
db hammer curls- 70x8, 70x8
straight bar reverse curls- 80x8, 90x8
straight bar vertical preacher curls- 80x8, 80x8
hammerstrength preacher curls- 115x10
forearms - 4 sets
db reverse wrist curls- 30x12, 30x12
db wrist curls- 60x12, 60x12


:::the cardio:::
not today..


:::the thoughts:::
Strong workout, heavy bench felt good.. a few more weeks and I should be in the upper 300s again.. getting exciting.. weight was high today, but that's to be expected after the load..

Chubrock
04-29-2008, 07:21 AM
Did you ever get around to running the calisthenics portion of Murph?

JSully
04-29-2008, 10:07 AM
chubs- nah man.. didn't get a chance. Once I can do 10 pullups without much problem, then I'll try to do it. I can barely get 8 right now. LOL...

Chubrock
04-29-2008, 11:40 AM
Haha I hear ya man.

Sidior
04-29-2008, 01:12 PM
Strong refeed, I especially like the cookie dough work lol.

JSully
04-30-2008, 09:43 AM
I love me some cookie dough..

4/29/08


:::the diet:::
**UJD Day 11:: missed w/o, high cals

0700a- 1 scoop ON, 1 scoop CELLMASS, 2 cups corn flakes, 8oz ff milk
1030a- 5 scoops MAXIMUS, 16oz ff milk
0130p- subway:: 6 inch roasted chicken breast, double meat, swiss cheese, lettice, tomato, mayo & vinegar
0730p- 2 cans campbells chunky sirloin soup

calorie breakdown:: 2001kcals:: 170p/256c/33f


:::the workout:::
... miss.. :(


:::the cardio:::
... miss.. :(


:::the thoughts:::
**** I was tired today for some reason. I fell asleep on the way home from work then passed out on the couch until 730. I decided to not go to the gym so I had some soup for dinner as to not blast up the cals too high. Quite a bit short on the protein though. No big deal really, I'll make it up today.

JSully
04-30-2008, 11:04 PM
4/30/08
morning weight:: 258.4


:::the diet:::
0700a- 2 cups corn flakes, 8oz ff milk
1030a- 3 scoops ON, 1 scoop CELLMASS
0100p- 2 cans tuna, 1 cup brown rice (cooked), 3 tbsp lite mayo
0600p- 1 scoop ON, 2 scoops CYTOMAX ENERGY
*workout @ 630p-730p:: back/triceps
0745p- 3 scoops OPTICEN, 1 scoop CELLMASS
0900p- 2 cups cottage cheese

calorie breakdown:: 2501kcals:: 290p/216c/53f


:::the workout::: back/triceps
back - 16 sets
::warmup:: cable pulldowns- 120x15, 120x15, stretching
pullups- BWx8, BWx7, BWx6
cable low rows- 300(stack)x8, 300x8
bb yates rows- 225x10, 275x8, 275x8
bent over db rows- 120x8, 120x8
cable pullovers- 105x8, 105x10
single arm hammerstrength rows- 4 1/4pps x8, 4 1/2pps x8
deadlifts- (w/u::135x10, 225x8) 365x3, 405x1
triceps - 12 sets
::warmups:: cable pushdowns- 120x25
cable pushdowns- 200(stack)x12, 200x12
seated db one arm tricep ext- 35x10, 40x8
bb skullcrusers- 95x8, 95x8, 95x8
close grip bench (on smith mach)- 225x12, 225x10, 225x10
star trac dip machine- 225x10, 225x10


:::the cardio:::
nope..


:::the thoughts:::
OK.. no more deads at the end of my back workout. I had no energy for these. The 365 wasn't even that heavy, just no energy or motivation. Same with the 405. I could have done a bunch more but just no energy. Going to put those at the beginning of the workout again as it should be. Need to get that deadlift back up in the 500s. Shoulders and Legs tomorrow.. excited for squats, lunges and stepups as well as side raises and db shoulder presses..

Bruteman
05-01-2008, 04:16 AM
I love me some cookie dough..
...

Who doesn't? That's my secret ingredient when bulking. Shhh, don't tell anyone.

JSully
05-02-2008, 09:24 AM
brute- your secret's safe with me :hide: lol

yesterday's blurbs::

5/1/08


:::the diet:::
**UJD Day 12:: heavy w/o, med cals

0700a- 2 cups corn flakes, 8oz ff milk
1100a- 3 scoops ON, 1 scoop CELLMASS, 10 fish oil caps
0200p- 2 cans tuna, 1 cup brown rice(cooked), 3tbsp ff mayo
0545p- 1 scoop ON, 2 scoops CYTOMAX ENERGY
*workout @ 610-740:: delts/traps/legs/forearms
0745p- 3 scoops OPTICEN, 1 scoop CELLMASS
1030p- 2 scoops ON, 15 fish oil caps

calorie breakdown:: 2377kcals:: 266p/209c/53f


:::the workout::: delts/traps/legs/forearms
delts - 13 sets
::warmup:: seated db sh press- 50x15, side raises 20x15, RC warmups
seated db shoulder press- 100x10, 100x10, 110x6
db side raises- 40x10, 45x10, 50x7
plate front raises- 45x12, 70x8
db rear delt rasies- 50x10, 50x10
bb upright rows- 135x8, 135x8
db alternating (w/full contraction) shoulder press- 70x10
traps - 4 sets
bb shrugs- 315x10, 315x10
db shrugs- 120x12, 120x12
legs - 15 sets
::warmup:: leg extension- 100x15, 100x15, leg curl- 65x15, 65x15, stretching
leg extension- 295x12, 295x12
lying leg curl- 110x10, 140x10
front squat- 185x8, 185x8
back squat- 225x8, 275x8, 315x6
stationary bb lunges- 135x8
bb stepups- 135x8
stiff leg deadlift- 225x8, 275x8
star trac leg press machine- 290x10, 290x10
forearms - 4 sets
single arm db reverse wrist curl- 30x12, 30x12
single arm db wrist curl- 60x12, 60x12


:::the cardio:::
nope..


:::the thoughts:::
Great workout, though I had to cut off 2 sets due to time constraints. ****, whenever I hit heavy legs and shoulders the workout takes me 2 god damn hours. WTF??? I can get through a heavy back session in 45 minutes but a heavy leg session takes an hour and 15 plus the delt session. It's ridiculous. I wanted to hit another set of each of the lunges and stepups, but I had to get going to work. My legs are totally fried today though. The squats were alot easier than I thought they were going to be. I'm excited to be repping 315 again. I want to work my way up to a 315x15 before I go any heavier. I guess we'll see how the next few weeks go. Recomp is really coming in nicely, as of this morning (5/2/08) I'm at 252.8lbs, total drop thus far is 15lbs for the last 6 weeks and I'm much stronger than I was 6 weeks ago. I'll take some progress photos after my next carb load. I should be looking ****ing fantastic in 4-6 months!

Guido
05-02-2008, 10:36 AM
Hey, man. Nice journal (especially the title).

Impressive weight loss so far, man. Do you have a recent bf% measurement? Did you take any body part measurements so you can compare down the road?

BTW, how's lil' mase doing? Have you heard from him at all?

BigNic
05-02-2008, 10:54 AM
nice volume brother

Mik
05-02-2008, 10:56 AM
That volume makes mik wanna cry!

Nice work Jake.

JSully
05-02-2008, 11:20 AM
guido- thanks bud.. I have another 20lbs of fatloss to go, not to mention the LBM I need to add.. I checked my bodyfat on 3/24 and it was 18.5% via 4site caliper. I'm going to get it tested again.. maybe tonight if the trainer that did it last time is there. I didn't take any other meansurements because I was disgusted with how I looked at 267lbs. At 252, I'm looking much better and I'm wearing my tank tops in the gym again. lol.. Mase is good, I see him at the bar with his friends every once in a while. I'll tell him you asked about him next time I see him. He's down to like 145lbs these days, looking lean!.... and small.. :D

nic- thanks bud

mik- thanks dude, that shoulder workout took 30 minutes, the other hour and 10 mins was all legs. UGH.. I wish I could get through that faster without puking!

Mik
05-02-2008, 11:38 AM
Puking means you're a real man! :)

JSully
05-02-2008, 11:52 AM
mik- agreed, however, it's not a favorite pasttime of mine that I care to revisit over and over again.. plus, I don't want to puke up valuable calories! :D

Mik
05-02-2008, 01:43 PM
You have a point. Calories FTW!

http://static.pyzam.com/img/funnypics/d/pyzamhugeburger.jpg

JSully
05-02-2008, 02:04 PM
bah.. that's a double..

I raise my nose at anything other than a triple..

Keith
05-02-2008, 02:37 PM
Hey hey! After a quick skim through your journal, everything looks good in here! I love BK, too. Although, McD's is a little tastier and cheaper. Unless you recommend something? I may have missed this, but do you still eat there on your refeed days? How much longer are you on this diet for anyways?

wnt2gitswoll
05-02-2008, 02:55 PM
Great, now I need some goddamn BK.

JSully
05-02-2008, 03:17 PM
keith- McD's may be cheaper, but not near as tasty as BK!!!! Triple whopper, king size with a rootbeer.. all the way, EVERYTIME I go! Sadly, I haven't been to BK in about 2 months... and no, I'm not going there on my refeed days, too much fat so my refeed will end up ****ty in the long run. :cry: .. on a side note, I'll be on this diet until I reach 230 @ 10% bodyfat.. or my wedding (11/14/08), whichever comes first :D

wnt2gitswoll- I know the feeling..

JSully
05-02-2008, 03:24 PM
On a side note.. I found the font I want for my tatoo's. I'm going to get 2 tattoos over the next year, hopefully 6 months. Both are "motivational" tats and will be on the inside of my upper arm so I can hide them from the professional world. I tend to fall off the bandwagon easily and lose track if I don't see results, whether it be lifting, working or personal life. It's a downfall of mine, and everytime I think of these words I get pumped up to finish whatever I'm doing that I've gotten side tracked from... ESPECIALLY training as I have a bad habit of letting myself go..

On the left arm:::
power.
discipline.
strenght.

on the right arm::
strive.
persevere.
overcome.

I'm hoping to get the left arm done in the next 2 months. It's in a large font due to the size it will need to be on my arm. I don't want some little tiny **** on there, I want it to be noticeable and look good. My arms will be a good bit more cut by then as well, so it will fit on my arm nicely. I'm pretty excited.

Keith
05-02-2008, 04:14 PM
That's ****ing awesome. I don't see any regret down the road with those words. 230 at 10% would be pretty bloody impressive. Best of luck to you. Be sure to post the pics up when you get the tats done!

Sidior
05-02-2008, 10:21 PM
Cool ideas for ink bro. Getting new tattoos is always exciting.

JSully
05-03-2008, 12:17 PM
keith- thanks, I'm pretty stoked about the tats and I'm looking forward to 230+ at 10% or below..

sid- thanks bud


yesterday's blurbs::

5/2/08
morning weight:: 252.8


:::the diet:::
**UJD Day 13:: med cals, no training

0930a- 4 scoops ON, 1 scoop CELLMASS, 2 fresh sesame bagels w/ cream cheese
1130a- subway:: footlong roasted chicken on wheat, double meat, swiss cheese, lettice, tomato, mayo & vinegar
0900p- 4 scoops ON, 1 scoop CELLMASS

calorie breakdown:: 2648kcals:: 292p/262c/48f


:::the workout:::
off day..


:::the cardio:::
off day..


:::the thoughts:::
Recomp is coming along nicely, getting more cut even on medium cals, very exciting. Weight is low, probably due to water. Getting my bodyfat checked today when I go to the gym for cardio/chest/bis.. fun stuff..

JSully
05-04-2008, 04:09 PM
So.. got my bodyfat tested yesterday via 4 point skinfold test:: biceps, triceps, subscapular, suprailiac..

Date ::: Weight ::: BF% ::: BF lbs ::: LBM
03/24/08 ::: 267.00 ::: 18.50% ::: 49.40 ::: 217.61
05/03/08 ::: 256.00 ::: 14.70% ::: 37.63 ::: 218.37


Time ::: 5.71 weeks
Weight Difference ::: 11.00 lbs lost
BF% Difference ::: 3.80% bodyfat lost
LBM Difference ::: 0.76 lbs LBM gained


yesterday's blurbs::

5/3/08
morning weight:: 256


:::the diet::: *restart UJD cycle
**UJD Day 01:: depletion w/o, low cals
IF:: 21.5hrs

*cardio @ 230p
*workout @ 310p-410p
0630p- chipotle:: chicken burrito bowl, extra chicken, pinto beans, lettuce, pico de gallo, sour cream & guacamole
0800p- 3 scoops ON
1045p- 4 scoops ON

calorie breakdown:: 1715kcals:: 254p/60c/51f


:::the workout::: *chest/traps/bis/forearms **depletion
chest - 14 sets
::warmup:: db incline bench- 50x20, incline db flyes- 40x15, stretching
db incline bench- 95x15, 95x15, 95x15
::superset:: db incline flyes- 45x15, 45x15, 45x15
fly machine- 195x15, 195x15, 195x15
cable flyes- 60x15, 60x15, 60x15
hammerstrength single arm alternating(w/full contraction) incline press- 1pps x15,15,8(both arms), 1 1/4pps x15,15,3(both arms)
traps - 6 sets
bb shrugs- 225x15, 225x15, 275x15
db shrugs- 80x15, 90x15, 100x15
biceps - 12 sets
::warmup:: db curls- 20x20
seated db curls- 35x15, 35x15
::superset:: straight bar concentration curls- 50x15, 50x15
db hammer curls- 45x15, 45x15
::superset:: db concentration curls- 25x15, 25x12
straight bar reverse curls- 50x15, 60x15
hammerstrength preacher curls- 2plates x15, 2plates x15
forearms - 4 sets
reverse db wrist curls- 20x15, 20x15
db wrist curls- 60x12, 60x15


:::the cardio:::
30 mins steplliptical:: interval training, lvl 10/20, 495kcals burned


:::the thoughts:::
Very happy with the fat loss, LBM gain and BF% lost.. great workout, REALLY burned with the low rest periods.. strength is still pretty good and I'm glad this workout's over. My chest hurt so bad and my biceps felt like they were going to rip out of my skin.. wickid brutal.. again, VERY happy with the BF% lost. I'll check again in another 6 weeks..

JSully
05-04-2008, 04:27 PM
today's blurbs (so far):::

5/4/08
morning weight:: 253.4

:::the diet:::
**UJD Day 02:: depletion w/o, low cals
IF:: 19hrs

*workout @ 1050a-1150a
0545p- chipotle:: chicken burrito bowl, extra chicken, pinto beans, lettuce, sour cream, cheese & guacamole
0900p- 4 scoops ON

calorie breakdown:: 1368kcals:: 185p/52c/48f


:::the workout::: *back/triceps **depletion
back - 17 sets
::warmup:: pulldowns- 120x15, 120x15, stretching
pulldowns- 185x15, 210x15
cable low rows- 195x15, 195x15
bb yates rows- 185x15, 185x15, 185x15
db incline rows- 45x15, 45x15, 45x15
cable pullovers- 90x15, 90x15
hammerstrength rows (overhand)- 3pps x15, 3pps x15
low back extensions- BWx15, BW+25x15, BW+25x15
triceps - 10 sets
::warmup:: cable st bar pushdowns- 100x25
cable st bar pushdowns- 200(stack)x15, 200x15
::superset:: seated single arm db overhead tricep extension- 25x15, 25x15
cambered bar skullcrusers- 55x15, 55x15
::superset:: single arm reverse cable pushdowns- 40x15, 40x15
star trac seated dip machine- 180x15, 180x15


:::the cardio:::
no time..


:::the thoughts:::
good workout.... I guess.. basically.... I hate depletion back work.. or, maybe its just depletion.. oh well.. I fell asleep prior to my last shake so cals were a little low.. oh well..

markdk86
05-04-2008, 04:54 PM
Glad this is going well for you. Wish I was doing UD2 over PSMF but I hate doing high reps, period. Keep it up.

Stumprrp
05-05-2008, 05:31 AM
pretty silly workouts jake for being depleted.

Sidior
05-05-2008, 12:34 PM
Holy **** that is some fantastic progress. Putting muscle on while cutting is an impressive feat!

JSully
05-05-2008, 01:48 PM
I have been making excellent progress with my current diet/training regimen and Sidior asked me if I am getting any "assistance". For those of you who don't know, that's steroid usage. I've cleared the PM with Dave and was permitted to post his question and my response in my journal. Here it is:::


_______________________________________

Re: Cutting Progress



I didn't want to ask this in your journal but are you getting any assistance while cutting? Your progress has been unbelievable so far. If you don't feel like discussing it I understand as well. Great progress bro.

Dave

Hey bud,

First of all, thanks. Second of all, thanks again because IMO, asking is a compliment in itself. The fact that someone's progress or physique may throw the question in your head is a compliment (to me at least).

This is gonna get sappy.. lol..

*skip to the end of this for the short answer*

Hands down, I am a huge advocate of steroids. I find nothing wrong with them and I obtained RIDICULOUS results while "on" before. For the last 2 years, I've watched my physique dwindle no matter what I did.. boxing, heavy lifting, consistant lifting, dieting, PSMF, etc..it didn't matter. My lifts were nowhere near where they used to be, my physique was nowhere near where it used to be and I just got more and more depressed everytime I looked in the mirror, even though my fiance never seemed to be affected by it. That's great my poor physique doesn't affect her, hontestly, but it's not good enough for me. I wasn't happy with myself. So, after 2 1/2 years, I almost broke that promise I made that I wanted nothing to do with steroids. I even placed an order with a friend of mine. I would still be juicing my balls off if it wasn't for my fiance... I mean, what's to lose? Call it whipped, short-leashed, whatever.. I previously didn't want to go there because she didn't want me to, she's my future wife, future mother of my children and the love of my life. With as many studies are that done about the side affects of juice, I really just don't want to take that chance of something life-altering happening. Sure, lots of those studies have been proven wrong and steroids have shown no negative side affects, but who REALLY knows about long term usage, results and side affects?

To think I would throw my promise and potential/possible health issues out the door just to look good. I'm ashamed.

After 3 weeks on this diet and training regimen I decided to completely blow out the idea of assistance. I'm making AMAZING progress right now and more and more every day. I have FINALLY found the diet/training regimen FOR ME. My body is responding VERY well to it and that's that.

I was lifting for primarily strength in the last 6 weeks and I have gained a good amount back, though I need to quit flaking on my deadlift. I'm now transitioning into the hypertrophy range to focus on growth for the next 12 weeks. I expect to gain 5lbs LBM during this time, while simultaneously dropping another 15-20lbs of fat for an overal 10-15lb weight loss. I'm hoping that puts me in the 230-240lb LBM range at about 9-11% bodyfat. I guess we'll see how that goes. I'll be posting up some new pictures either sunday or monday. The calipers read 14.7% but I'm thinking I'm closer to 16%.

As long as I can keep up this strict diet/training and keep getting the results I've gotten in the last 6 weeks, I feel my goals are very achievable... naturally. That is huge for me. I originally started juicing to get lean, not to get big. Now 3 years later I've finally figured out what to do to make my body respond without drugs.

You sir, are the first to ask me that question in a LONG time and I thank you for that.

The Verdict::::
In all its truth and its glory, No. It makes me very proud to say that actually. I never thought I would be this happy with myself without steroids.

I am not bashing steroid usage WHATSOEVER, please don't get things misconstrued. I have just found what works for me, and that need or even want for steroids is no longer there. The combination of this diet/training, my fiance's will and the fact I want to live to be 100+ is what pushed steroid the idea away.

3 years ago, I had aspirations to be a pro-bodybuilder/powerlifter or strongman. I had nothing to lose, no wife, girlfriend, kids and I really didn't care about my health or even think about my future that much.

I'm never going to be a pro-bodybuilder, powerlifter or strong-man competitor. I don't want to lose the biggest thing I love and I want to live as long as I can and be as healthy as possible so I can play football with my grandkids at 70 years old. So, when I think of using steroids again, I ask myself:: Why? What's the point, I'm not going to do anything with it except look at myself in the mirror. I'm finally happy with being natural.

_______________________________________

And a big **** off goes to those of you who think that because I was "on" 3 years ago that I'm not natural now. It's been 3 years, there's no way its still in my system. I lost 3/4 of what I gained in the first 2 months of coming off due to the combination of injuries and pneumonia. I have dipped down as low as 220lbs (when I was boxing) and have gotten as fat as 280lbs since I have been "off". There is no way I have anything remaining in regards to past steroid usage from 3 years ago.

Mik
05-05-2008, 01:58 PM
Wow, nice post Jake. I wanted to congratulate you on your amazing progress to date. All that hard work is paying off in spades!

lilmase1153
05-05-2008, 03:46 PM
All I read was blah blah sappy sappy blah blah...

Hahaha just kidding man, your training is looking nice on paper but it shows in person more then anything.. Oh and remind me to kick you in the shin next time I see you for that Small comment, you know i'm still a beast @ 140Lbs :evillaugh:

Anyways yeah we do need to hit up a workout together sometime, but umm we kinda have different schedules but it could work.. I dont know if I can hang with your volume anymore but I love a good challenge..

You shoulda seen me today, I decided to go heavy on my incline db press and was killing the 85s.. I miss the big weights but i'm with you, I wanna stay injury free and I just cant do that pushing big weights..

adios senior :hello:

ryuage
05-05-2008, 07:16 PM
i think we are all coming to an epiphany

WBBIRL
05-05-2008, 08:19 PM
All I have to say is that gear or no gear, you've transformed your body amazingly over the last 5-8 or whatever years. You worked hard and you still do.

You might not ever get to where gear could have taken you, but your smart enough to prioritize things. You have a lot of life to live and we all know your making the smarter choices.

cphafner
05-05-2008, 09:38 PM
Awesome post Jake! Looking good in the photo too :thumbup:

Mik
05-06-2008, 07:43 AM
All I read was blah blah sappy sappy blah blah...

Hahaha just kidding man, your training is looking nice on paper but it shows in person more then anything.. Oh and remind me to kick you in the shin next time I see you for that Small comment, you know i'm still a beast @ 140Lbs :evillaugh:

Anyways yeah we do need to hit up a workout together sometime, but umm we kinda have different schedules but it could work.. I dont know if I can hang with your volume anymore but I love a good challenge..

You shoulda seen me today, I decided to go heavy on my incline db press and was killing the 85s.. I miss the big weights but i'm with you, I wanna stay injury free and I just cant do that pushing big weights..

adios senior :hello:

Lilmase is back?!!!!!! Apparently just about anyone can get in this journal! :)

Guido
05-06-2008, 08:23 AM
Rock on, Jake.

I have your same stance on teh 'roids, but have never felt it necessary myself to use them, and I probably never will. I've seen plenty of great progress made without juicing, and the fact that you can get questions about whether or not you are using is a testament to the fact that a quality natural physique is very achievable, and perhaps even more rewarding when people question whether you ARE natural, and you can honestly reply to them, "Yes."

BTW, I have a couple other suggestions for your tattoo fonts.

http://www.dafont.com/font.php?file=kiss_me&page=1&nb_ppp_old=10&text=power.+discipline.+strength.&nb_ppp=10&psize=l&classt=alpha

http://www.dafont.com/font.php?file=cheri&page=1&nb_ppp_old=10&text=power.+discipline.+strength.&nb_ppp=10&psize=m&classt=alpha

:hello: :thumbup:

Guido
05-06-2008, 08:26 AM
guido- thanks bud.. I have another 20lbs of fatloss to go, not to mention the LBM I need to add.. I checked my bodyfat on 3/24 and it was 18.5% via 4site caliper. I'm going to get it tested again.. maybe tonight if the trainer that did it last time is there. I didn't take any other meansurements because I was disgusted with how I looked at 267lbs. At 252, I'm looking much better and I'm wearing my tank tops in the gym again. lol.. Mase is good, I see him at the bar with his friends every once in a while. I'll tell him you asked about him next time I see him. He's down to like 145lbs these days, looking lean!.... and small.. :D
Yeah. He always was a midg - oh, Hi, Mase! Didn't notice you were in here! :D

Nice job on the fat loss. Gonna post some new pics, soon?

Keith
05-06-2008, 11:49 AM
Great post, Jake. You should be very proud of yourself. After all the hard work you've put into training, diet, etc., you've finally found your way, naturally, that works very well for you. You deserve it, man. Congrats on everything. Keep at it and I'm sure you'll look damn impressive for summer.

JSully
05-06-2008, 12:55 PM
mik- thanks bud, its definately paying off!

mase- I WOULD remind you to kick me in the shin, but unfortunately with your heigh disadvantage, you'll only be able to reach my ankle.. so I'll remind you to kick me in my ankle..

steven- epiphony huh? you being sarcastic or for real? hard to tell.. you haven't updated your journal in a while.. get to it..

wbbirl- thank you sir.. once I'm finished with this recomp, I'll throw up a progression of the recomp.. I have made a wickid transformation.. check out the attachment, it's a pic from 2001 @ 180lbs (if that).. not sure if you've seen that before, but there's a good 40-60lbs difference in LBM.. lol

connor- thanks man... but what photo are you referring to? lol..

guido- that's an awesome font, I especially like the ones with the hearts over the "i"'s .. *******.. I thought it was necessary in the past to get cut, but I find that I have many things more important these days.. as much as it's tempting, what's the point? As previously stated, I'm not going to compete so there's really no point to it... new pics will be up within a week, probably from mid-workout saturday night/sunday morning prior to the carb load..

keith- thanks, I am very proud. The last couple years were really depressing watching my physique dwindle and it was so hard to say no. I finally realized that its not necessary and I have more important things going on. I'm hoping I look damn good for summer and ****ing spectacular for my wedding. Lol.. Once I get my bodyfat where I want it (hopefully in about 12 weeks) then I can start focusing on adding some more muscle, then about 12 weeks out from the wedding I'll start the recomp process once more to get shredded up for the wedding! :thumbup:

Thanks for all the replies guys!!

JSully
05-06-2008, 01:12 PM
yesterday's blurbs::

5/5/08


:::the diet:::
**UJD Day 03:: depletion w/o (miss), low cals
IF:: 20.75hrs

0545p- 4 scoops ON
0730p- 8oz turkey kielbasa, 2 cups sourkraut
0930p- 5 scoops ON

calorie breakdown:: 1413kcals:: 248p/40c/29f


:::the workout::: *legs/delts **depletion
miss...


:::the cardio:::
miss..


:::the thoughts:::
missed the workout, blah.. had a good night with the little lady though, will makeup legs/delts depletion during lunch today..

lilmase1153
05-06-2008, 02:16 PM
Yeah. He always was a midg - oh, Hi, Mase! Didn't notice you were in here! :D

Nice job on the fat loss. Gonna post some new pics, soon?

So now I have to plan a trip to Chicago and kick you in the shin now too huh G man???? :ninja:

Pics, I have a couple but I am in the midst of another cut.. I know Cut from 140lbs is crazy but I feel I do my best performance wise when i'm at 130lbs.. Hopefully I will be ripped up, then you guys can gawk at my awesome bod :moon:




mase- I WOULD remind you to kick me in the shin, but unfortunately with your heigh disadvantage, you'll only be able to reach my ankle.. so I'll remind you to kick me in my ankle..


Well well well... That was a low blow sir, even for you... Anyways I am just letting you know I will be taking over your journal from time to time. Kind of like I am now but its cool cause its me right?

BigNic
05-06-2008, 04:06 PM
jake, i was gettin ready to leave ya a message until i saw that you were lettin lil queers like lilmase in your journal, so now i just cant have any part of it.

cphafner
05-06-2008, 04:28 PM
the photo Mik posted. Isn't that you?

JSully
05-06-2008, 04:36 PM
mase- you know it's all good brotha! 130lbs huh? Since my dumbbells only go to 120 at my gym, I wonder if I could get you to hold a metal bar for me so I can do rows and other misc dumbbell work with you.. :D

nic- it is what it is bro.. lol

connor- lmao.. thanks bud, no it's not me.

JSully
05-07-2008, 12:01 AM
today's blurbs::

5/6/08
morning weight:: 251.4
mini workout @ 630a:: abwork on ablounge, 25 free squats, 25 "perfect pushups", 25 side raises w/ resistance bands


:::the diet:::
**UJD Day 04:: makeup yesterday's w/o, low cals
IF:: 22.75hrs

*workout @ 120p-220p
*cardio @ 6p-630p
*workout @ 630p-7p
0815p- 4 scoops ON
1000p- salad:: lettuce, tomato, spinach, cucumber, 3 large chicken breasts (41g prot), 1/2 cup kidney beans, 1/2 cup ff cheddar cheese, 2 boiled eggs, 4tbsp ff ranch dressing

calorie breakdown:: 1585kcals:: 258p/64c/33f


:::the workout::: *delts/traps/legs/calves/forearms **depletion

afternoon workout::
delts - 12 sets
::warmup:: standing military press- 45x25, db side raises- 20x15, RC warmups
standing military press to push press(upon fatigue)- 135x15, 135x15, 135x15
::superset:: db side raises- 30x15, 30x15, 30x15
db front raises- 30x15, 30x15
bent over db rear delt raises- 30x15, 30x15
cable upright rows- 150x15, 150x15
traps - 4 sets
db shrugs- 100x20, 100x20
smith single arm shrugs- 135x15, 135x15
legs - 8 sets
::warmup:: bb front squats- 45x15, back squats- 45x15
bb speed front squats- 135x12, 135x12
::superset:: bb speed back squats- 135x15, 135x15 *feeling dizzy & nauseous*
cybex leg extensions- 10x15, 12x15
cybex lying leg curls- 8x15, 8x15 *hardcore ab cramp, still dizzy/nauseous, left gym*

evening workout::
legs - 4 sets
::warmup:: leg press- 1ppsx25, single leg press- 1ppsx12,12
leg press- 5pps x18, 5ppsx20
seated leg curl- 115x18, 115x15
calves - 6 sets
single leg freemotion calf extensions- 100x18, 100x15, 100x18
seated calf raises- 3plates x15, 3plates x15, 3plates x18
forearms - 4 sets
db reverse wrist curls- 25x15, 25x15
db wrist curls- 60x15, 60x15


:::the cardio:::
30mins steplliptical, interval training, lvl 10/20, 495kcals burned


:::the thoughts:::
Wow, that workout was difficult. Shoulders felt great, had a good pump for about 10 minutes, lol. Legs.... didn't go so well. Got really dizzy and nauseous after the front squat/back squat supersets and continued anyways. Got through leg extensions and leg curls then ended up adding a hardcore ab cramp.... so I left.... and picked up the workout right where I left off after a decent cardio session this evening. All this on ZERO cals. I had my first shake at about 815p then a MASSIVE salad at 915p. I put 10p because that's how long it took me to eat this thing! lol... a little low on the fat, but that's alright, I need to start adding in some fish oil here and there. I'll put that in tomorrow. Overall, legs are feeling worked, shoudlers feel good, it was a good day. Tomorrow is a cardio only day, but I have to work both jobs.. that really sucks...

Oh, I wasn't sure about posting this or not. But I'd say 5 out of 7 days a week I do morning a morning "mini" workout. Just an FYI. Not sure if it helps any, but it seems to wake me up and get the blood flowing, plus I don't have to do abs later on. Good stuff.. :thumbup: I need to add in some kind of backwork as well but I'm not sure what to do. I'll figure something out soon, suggestions?

ryuage
05-07-2008, 02:56 PM
dude i cant even find my journal its so far back... im just gonna post here and take yours over.

Bruteman
05-08-2008, 08:45 AM
Ok, so I'm a little late to the party, but here goes. Nice post about steroids. I have about the same views as you concerning them. Also, great work in general. The bf% going down is just proof of your hard work.

JSully
05-08-2008, 09:15 AM
steven- I bumped it for you :D

brute- better late than never eh? thanks :thumbup:


yesterday's blurbs::

5/7/08
morning weight 251.4


:::the diet:::
**UJD Day 05:: off day, low cals
IF:: 22hrs

*cardio @ 630-715p
0800p- 4 scoops ON, 8oz turkey kielbasa, 1 cup sourkraut
1000p- 4 scoops ON, 10 fish oil caps

calorie breakdown:: 1382kcals:: 224p/36c/38f


:::the workout::: *off day
various abwork while waiting for my fiance to finish up her spin class::
decline weighted situps
cable trunk twists
leg lifts
seated cable crunches (left, right, middle)
hanging left lifts

2 sets of 12 for each..


:::the cardio:::
45mins steplliptical, interval training, lvl 12/20, 735kcals burned


:::the thoughts:::
Good cardio session, doing great on IF and overall the diet is really dialed in.. Hell, I don't even have many urges to cheat at all, though I am pretty stoked for the carb load sunday. Hopefully I'm not taking it too far by going 20-22 hrs on the IF, I don't want it being detrimental but I find it much more satisfying to consume all the cals in 3 hrs, as opposed to 12hrs. First time I've worked abs in the gym in a VERY long time.. felt pretty good. I can feel my abs coming in through my fat belly, it's cool to start feeling the separations, now I just want to see it. Hopefully in another 6 weeks or so.

Mik
05-09-2008, 08:04 AM
Nice work as always Jake. I'm impressed to say the least by your dedication especially to the diet. So you prefer IF?

JSully
05-09-2008, 09:46 AM
mik- gotta stay dedicated and motivated, those 2 are a necessity for me! I do like the IF. I actually FEEL like I'm dropping weight, even though I'm only dropping like 1.5-2lbs a week. Not to mention, whe the refeeds/loads it's allowing to me save and add LBM, its incredible...

yesterday's blurbs::

5/8/08
morning weight:: 250


:::the diet:::
**UJD Day 06:: full body w/o, low cals
IF:: 19.25hrs

0515p- 2 scoops ON, 1.5 scoops CYTOMAX ENERGY
*workout @ 530-645p
0700p- 4 scoops ON
0830p- 6oz turkey kielbasa, 2 scoops ON

calorie breakdown:: 1441kcals:: 216p/70c/33f


:::the workout::: *full body **hypertrophy
chest - 6 sets
::warmup:: flat bb bench- 135x25, 135x20, stretching
flat bb bench- 225x12, 245x10, 275x8+2(assisted)
cable flyes- 70x12, 70x10, 70x10
back - 8 sets
::warmup:: pulldowns- 105x15, 105x15, stretching
pullups- BWx8, BWx8, BWx8
hammerstrength rows- 3pps x10(OHgrip), 3pps x10(neutral wide), 3pps x10(neutral close)
rack pulls (knee height)- 315x12, 365x12
delts - 6 sets
::warmup:: seated db shoulder press- 50x20, db side raises, 15x15, RC w/u's
db arnold press- 60x12, 80x8
db side raises- 40x10, 40x10
cable upright rows- 200(stack)x10, 200x10
traps - 4 sets
db shrugs- 120x12, 120x12
bb shrugs- 315x10, 315x12
biceps - 4 sets
::warmup:: bb curls- 45x15
bb curls- 95x10, 95x10
hammerstrength preacher curls- 90x12, 90x10
triceps - 4 sets
::warmup:: rope pushdowns- 100x25
cambered bar skullcrushers- 85x12, 85x12
star trac machine dips- 210x10, 210x10
legs - skip *make up 5/9
calves - skip *make up 5/9
forearms - skip *make up 5/9


:::the cardio:::
off...


:::the thoughts:::
Good workout, aside from skipping out on legs/calves/forearms.. I'll hit that up tonight.. just didn't have time last night. I'll hit it right after cardio tonight between jobs. Decent strength on everything for being depleted, not to down on myself. Gonna jump around a bit as I think of different excercises....I wanted 275x10 on flat bb , I'm sure I can manage it with full glycogen saturage, no biggie though. Rack pulls were light, but I was just concentrating on getting a real nice burn in there. I don't want to go too heavy without adequate energy and carbs, I'll bump up to 450ish next session I have these in. DB arnold presses felt good, but again with the low energy. I need to start taking caffeine prior to the workouts. I wanted that 80x10, but had to settle for 8. I'm confident I can smack that for 10 or even 12 with full energy and lack of depletion, I want to get back up into the 100-105lb range for DB Arnold Presses. Back was really fired up from those rows, I really got a good squeeze on them and I was walking around with my lats pumped for about 10 mins, felt great. The cable flyes REALLY burned as I got a FANTASTIC contraction on nearly every rep. Bis and tris were the usual, I'm loving the skullcrushers more and more everytime I do them. The bb curls were, meh, ok to say the best, not my strongest point. I do enjoy me some Hammerstrength preacher curls though. I need to buy a belt to take to the gym with me so I can do weighted dips.. I ordered wrist wraps and hooks from Inzer and hopefully they'll be in today. Finally going to have some good support for my wrists. That and I'll really be able to isolate my back with the hooks, good stuff. Still going to deadlift and rack pull without the hooks, as to keep my grip strenght increasing. I might actually add some grip strength work into my forearm work so my grip stays strong. I want to cripple people as I shake their hand.


I'm quitting my 2nd job at the bar, finally. Going to spend more time with the fiance which is overly due, she's been so patient with me.. over 2 1/2 years we've been together and I've had 2 jobs almost the entire time. I'll be able to get full nights sleep every night and thus better results physically, not to mention I'llhave more time for everything. It's going to be nice only having one job. Nice, indeed. :thumbup:

Keith
05-09-2008, 10:26 AM
I second being able to cripple people when I shake their hands. Definitely add in some grip work with forearm work. What would you end up using the hooks for? Nice to hear you quit your job to spend more time with the wife. If you can afford it, it's great to have that extra spare time to spend on whatever you like. Great stuff, Big Jake.

Invain
05-09-2008, 10:33 AM
Great job on the diet man. I keep putting mine off, lol.

JSully
05-09-2008, 11:59 AM
keith- yeah, gripwork will be a must now that I have the hooks. The hooks will assist on back days and allow me to put more lats into my pulling instead of worrying about my forearms fatiguing. Same for Shrugs. I can shrug 405-495, but I always limit myself because my grip gives out. I want to train gripping also though so that it doesn't limit my deadlift as I will NOT be using the hooks on my deadlift.. I'm glad I get to spend more time with her and my friends. It's nice having that second paycheck but when you don't need it, it's really a pain in the ass being at work ALL THE TIME. 4 out of 7 nights a week I get 3.5-4.5 hrs sleep on average. That makes for a zombie during the day and I'm ALWAYS tired. I know my gains are hindered due to that as well. I'm excited to only have one job now, just 2 weeks left there.

invain- I know what you mean, lol, I did that for a while. I didn't get my discipline dialed in until about 2 weeks into my last 6 week cycle. I'm doing really well now, though I have the occasional craving for BK! :D

JSully
05-10-2008, 04:27 PM
yesterday's blurbs::

Friday - 5/9/08
morning weight:: 248.8


:::the diet:::
**UJD Day 07:: makeup partial w/o, low cals
IF:: 24.5hrs

*cardio @ 715p
*workout @ 8-830p
0900p- 4 scoops ON, 2 cups cottage cheese
1030p- 4 scoops ON, 10 fish oil caps

calorie breakdown:: 1449kcals:: 244p/35c/37f


:::the workout::: *makeup legs/calves/forearms **hypertrophy
legs - 6 sets
::warmup:: leg extension, 100x20, 100x20, seated leg curl- 85x20, 85x20, stretching
stationary bb lunges- 135x10, 135x8->135x8 squats
lying leg curl- 135x12, 155x10
machine leg pres- 350x12, 350x12
calves - 4 sets
seated calf raises- 4plates x12, 4p x12, 4p x12, 4p x12
forearms- 5 sets
db reverse wrist curls- 30x12
bb reverse curls- 80x12, 80x12
db wrist curls- 60x12, 60x12


:::the cardio:::
30mins steplliptical, interval training, lvl 12/20, 495kcals burned


:::the thoughts:::
I think I took the IF thing too far... not sure if 24.5hr fasting is alright, I know prior guidelines were 18-20hrs.. oh well.. I lost track of time and I didn't want to do cardio on a full stomach.. workout was good, I just couldn't manage the last 2 on the lunges, my legs were trashed, so I decided to squat out some reps real quick before taking the weight off. This really thrashed my quads, those 8 were pretty ****ing difficult. Something odd that I've never felt before:: as I was doing my machine leg press, I actually felt my groin muscles tighten up and begin to fatigue around to 10-11th rep, that was an odd feeling. Good though because I know it's getting its work.

Sidior
05-10-2008, 05:29 PM
Killer progress in here. I think you mentioned it before but when are you and the finance tying the knot?

ryuage
05-11-2008, 03:28 PM
haha 24 hours is fine... in fact that is TRUE IF with a 24 hour fast... *alternate day fasting* dont worry about it.

cphafner
05-11-2008, 07:35 PM
fullbody looked strong, especially for low carbs! Working 2 jobs can be rough. I'm glad I got passed that stage in my life.

JSully
05-12-2008, 11:06 PM
sid- gracias bro.. wedding is set for november 14th.. :thumbup:

steven- good stuff.. I'll try to hit the 22-23hr marker on low cal days then..

conor- full body was ok, getting better though.. sunday's fullbody (as follows) was much better..

saturday's blurbs::

5/10/08
morning weight:: 246.6


:::the diet:::
**UJD Day 08:: no w/o, low cals
IF:: 21hrs

0730p- 3 eggs, 2 cups cottage cheese, 4 scoops ON
1030p- 4 scoops ON

calorie breakdown::: 1668kcals:: 239p/46c/48f


:::the workout:::
off..


:::the cardio:::
miss..


:::the thoughts:::
Weight is down, diet is great.. missed cardio.. oh well..

JSully
05-12-2008, 11:14 PM
sunday**5/11/08


:::the diet:::
**UJD Day 09:: full body w/o, carb load

0400p- 1 scoop ON, 3 scoops CYTOMAX ENERGY
*workout @ 430-645p
0645p- 2.5 scoops ON, 128oz (2bottles) powerade, 1 scoop CELLMASS
0930p- 2.5 scoops ON, 128oz (2bottles) powerade, 1 scoop CELLMASS
1130p- 6cups corn flakes, 24oz ff milk
0230p- 6cups corn flakes, 24oz ff milk
0500p- 1 box FMV mac&cheese
0800p- 1 box FMV mac&cheese, 2 scoops CELLMASS

calorie breakdown:: 5772kcals:: 288p/1074c/36f
**not including a good amount of brownies & tacos & milk



:::the workout::: *full body **hypertrophy
chest - 6 sets
::warmup:: flat bb bench- 50x25, 50x25, stretching
flat bb bench- 125x12, 125x10, 125x10
cable flyes- 70x12, 80x12, 90x10
back - 6 sets
::warmup:: pulldowns- 100x15, 100x15, stretching
pulldowns- 235x10, 235x8, 205x8
bb yates rows- 275x12, 275x10, 275x10
sumo good mornings- 135x15, 185x12
shoulders - 6 sets
::warmup:: push jerks- 45x20
push jerks- 185x10, 185x10
db side raises- 40x12, 45x10
cable face pulls- 70x12, 85x12
traps - 4 sets
db shrugs- 125x12, 125x12
bb shrugs- 315x8, 315x10
biceps - 4 sets
::warmup:: bb curls- 45x15
seated db curls- 50x10, 50x10
db hammer curls- 70x10, 70x10
triceps - 4 sets
::warmup:: pushdowns- 100x20
pushdowns- 205(stack)x15, 205x12
cambered bar overhead tricep extension- 70x10, 70x10
legs - 6 sets
::warmup:: leg extension, 105x15, 105x15, lying leg extension- 65x15, stretching
leg extension- 255(stack)x15, 255x15
lying leg curls- 155x5->DROP->125x5, 125x10
leg press- 6pps x12, 7pps x10
calves - 4 sets
seated calf raises- 4plates x15, 4plates x15, 4plates x15, 4plates x15
forearms- 4 sets
db reverse wrist curl- 30x12, 30x12
db wrist curl- 60x12, 60x12


:::the cardio:::
none..


:::the thoughts:::
good god I was ****ing stuffed.. great carb load, went a little too sweet with the brownies but I couldn't resist..

JSully
05-12-2008, 11:37 PM
monday**5/12/08


:::the diet:::
**UJD Day 10:: hypertrophy w/o, high cals

0700a- 2 cups corn flakes, 8oz ff milk, 1 scoop ON, 1 scoop CELLMASS
1000a- 5 scoops MAXIMUS, 16oz ff milk
0200p- 4oz lean beef w/taco seasoning, 1/2 cup brown rice, 1/2 cup kidney beans
0545p- 1 scoop ON, 2 scoops CYTOMAX ENERGY
*workout @620-810p
0820p- 3 scoops OPTICEN, 1 scoop CELLMASS
0900p- DQ:: medium cookie dough blizzard, extra cookie dough
0930p- 4oz lean beef w/taco seasoning, 1/2cup brown rice, 1/2cup kidney beans

calorie breakdown:: 3149kcals:: 274p/367c/65f
**not including DQ plus 3-5glasses ff milk


:::the workout:::
chest - 17 sets
::warmup:: incline bb bench- 135x20, 135x20, stretching
incline bb bench- 225x12, 225x12
incline db bench- 120x10, 120x10, 120x9+1assist
incline db flyes- 70x10, 70x10, 70x10
cable flyes- 90x10, 100x10
fly machine- 240(stack)x12, 240x12
flat bb bench- 225x10, 225x10, 225x9(FAILURE)
HS alternating incline press- 2pps x10, (regular press)225x12
traps - 6 sets
bb shrugs- 315x12, 315x12, 315x12
rear bb shrugs- 225x15, 225x15, 225x15
biceps - 12 sets
::warmup:: bb curls- 45x20
bb curls- 95x10, 95x12, 95x12
seated db curls- 40x10, 40x10, 40x10
db hammer curls- 60x10, 60x10
vertical preacher curls- 75x10, 75x10
hammerstrength preacher curls- 90x12, 90x10
forearms - 6 sets
db reverse wrist curl- 30x12, 30x12
bb reverse curl- 80x10, 80x10
db wrist curl- 60x12, 60x12


:::the cardio:::
none..


:::the thoughts:::
Great workout, strength still isn't where I want to be, but these are some bodybuilding workouts right now. I'm really focusing on my hypertrophy and getting the best growth out of the little high calorie window that I have. Recomp is coming together nicely. I took some progress pics, but I'm going to hold off on posting them until I get to my goal, then I'll post a progression. Tomorrow is back and shoulders, I'm pretty psyched to see what happens. I fell off the diet bandwagon today, but no big deal really. I've had DQ in the past the day after my load and results still came back good. I had DQ tonight as well as a bunch of glasses of milk, lol. Tomorrow will be back to strict as **** until my next carb load.

JSully
05-14-2008, 10:48 AM
yesterday's blurbs::

tuesday**5/13/08
morning weight: 253.4


:::the diet:::
**UJD Day 11:: hypertrophy w/o, high cals

0700a- 1 scoop ON, 1 scoop CELLMASS, 2 cups cheerios, 8oz ff milk
1000a- 5 scoos MAXIMUS, 16oz ff milk
0100p- chipotle:: chicken burrito, extra chicken, pico de gallo, cheese, sour cream & guac
0630p- outback steakhouse:: 2 loaves pumpernickel bread, 20oz porterhouse steak, 1/2 lb alaskan king crab, 2 baked potatoes w/butter&sourcream, 1 bloody mary, 3 glasses milk

calorie breakdown::: alot::: if I had to guess, I'd say approx 4000kcals..


:::the workout:::
skip..


:::the cardio:::
skip..


:::the thoughts:::
Felt really tired and fatigued all day so I decided to take an off day and take the fiance out for a date. Had a good time, food was excellent. Didn't stray TOO bad from my diet. Everything I had was still pretty good for me. Cals were a bit high but no big deal, I'm back to normal today. I'll have a few less cals today and include cardio to makeup for it.

ryuage
05-14-2008, 11:28 AM
you call that a lot of calories...

JSully
05-14-2008, 11:33 AM
you call that a lot of calories...
not really, but it was over my target.. so therefore, it was a lot of cals. lol..

it was SOOO good though.. :drooling:

ryuage
05-14-2008, 11:41 AM
in that case, you dont want to know what Im eating:evillaugh:

JSully
05-14-2008, 10:33 PM
steven- **** off, lol


wednesday**5/14/08


:::the diet:::
**UJD Day 12:: hypertrophy w/o, high cals

0730a- 2 cups cheerios, 8oz ff milk, 1 scoop ON, 1 scoop CELLMASS
1100a- 5 scoops MAXIMUS, 16oz ff milk
0540p- 2 scoops ON, 2 scoops CYOTMAX ENERGY
*workout @ 620p-8p
0815p- 3 scoops OPTICEN, 1 scoop CELLMASS
0900p- 4oz (cooked) lean beef w/taco seasoning, 1 cup (cooked) brown rice, 1/2 cup kidney beans, 1/4 cup ff cheddar cheese
1100p- 2 cups cheerios, 8oz ff milk

calorie breakdown:: 3084kcals:: 280p/384c/45.5f


:::the workout::: *back/delts **hypertrophy
back - 16 sets
::warmup:: deadlifts- 135x10, 225x10
deadlifts (double overhand grip)- 315x10, 315x10.. end here because bloody shins..
::warmup:: pulldowns- 120x15, 120x15, stretching
pullups- BWx9, BWx8, BWx8
cable low rows- 270x10, 270x10
bb yates rows- 275x10, 275x10
bent over db rows- 120x12, 120x12
single arm hammerstrength rows- 4pps x12, 4pps x10
sumo good mornings- 135x12, 185x12, 185x12
delts - 12 sets
::warmup:: db shoulder press- 50x20, db side raises- 15x15, RC warmups
seated db shoulder press- 105x10, 105x8
db side raises- 40x10, 40x10, 40x10
reverse fly machine- 195x12, 195x10
db arnole press- 70x12, 70x10
cable upright rows- 200(stack)x12, 200x10, 200x10


:::the cardio:::
none..


:::the thoughts:::
I need to drink more water. My inner quads were cramped up charlie horse style the entire ****ing workout. It made everything drag out and hurt like a bitch the entire time... **** it still hurts!! Aside from that, I had to drop one set of deadlifts off because my shins got bloody as ****... next time I'll wear my pants for the deads. Being a mainstream gym, I'll get kicked out if I bleed all over their weights.. lol. On a side note, that 315x10 was way easy. I wanted to hit 365x10 but, like I said, I had blood dripping down my right shin. Oh well, next time. I threw in an extra set of good mornings to try to makeup for it. Aside from that, had a great workout. Wasn't feeling the bb rows but the db rows really kicked my ass and felt great! The arnold presses felt awesome too. I'm really making some strides.. in fact, I'll post a little teaser update photo from tonight. Weight is at 253lbs..

Unholy
05-15-2008, 12:54 PM
So I was totally eating a loaded steakhouse burger from BK while reading this.

You are freakin strong as hell.

You are also looking pretty lean for being 253lbs.

hAet!!!

JSully
05-17-2008, 02:35 PM
paul- burger king :drooling:



thursday**5/15/08

:::the diet:::
**UJD Day 13:: hypertrophy training, high cals

0700a- 1 scoop ON, 1 scoop CELLMASS, 2 cups cheerios, 8oz ff milk
1100a- 5 scoops MAXIMUS, 16oz ff milk
0200p- 4oz beef(cooked) w/taco seasoning, 1 cup(cooked) brown rice, 1/2 cup kidney beans
0545p- 2 scoops ON, 2 scoops CYTOMAX ENERGY
*workout @ 630-8p
0815p- 3 scoops OPTICEN, 1 scoop CELLMASS
0930p- 4oz beef(cooked) w/taco seasoning, 1 cup(cooked brown rice, 1/2 cup kidney beans, 1/4 cup ff cheddar cheese, 1/2 cup lettuce

calorie breakdown:: 3402kcals:: 306p/387c/70f


:::the workout::: *triceps/traps/legs **hypertrophy
triceps - 12 sets
::warmup:: cable pushdowns- 100x25, 100x20
cable pushdowns- 200(stack)x12, 200x12
seated db one arm tricep extension- 35x10, 35x10
bb skullcrusher- 95x12, 95x10, 95x10
close grip bench- 225x12, 225x10, 225x10 (forgot wrist wraps)
star trac dip machine- 240x12, 240x12
traps - 6 sets
bb shrugs- 315x12, 315x12, 315x12
db shrugs- 120x12, 120x12, 120x12
legs - 11 sets
::warmup:: leg extension- 100x20, 100x15, stretching
front squats- 135x10, *add 25lb plate under heals*, 135x10, 185x10
back squats- 225x10, *add belt* 225x10
leg extensions- 295(stack)x10, 295x10, 295x10
lying leg curls- 125x12, 125x12, 140x10


:::the cardio:::
none..

:::the thoughts:::
Few things about this workout.. I forgot my wrist wraps at home or I would have done weight dips instead of the dip machine and I would have gone heavier on the CGBP.. I definately could have and really wanted to, but as it is my wrist is hurting from doing just that weight. Overall, it was a decent tricep workout.

Now.. onto the ****ty leg session. Well, it started out by having the same charlie horse cramping in my quads as the day before. That sucked, but I got it under control after a little bit. The front squats just were doing it for me. I was focusing more on my biceps and shoulders by keeping it in place than I could on my quads and I was losing alot of that quad contraction. After taking a few minutes to analyze my problem, I found that I'm having a great deal of trouble sitting back while doing front squats. I always have, I just never really "thought" about it before. I just muscled my way through the sets. So I grabbed a couple 25lb plates and stuck them under my heels and did a few free (front) squats.. that seemed to help, and allowed me to sit back into the squat more and put more pressure on my quads and also allowed me to stay more upright and not have to worry about weight falling down my shoulders onto my arms.. so I hopped up to 135 again and busted out a SUPER easy 10 reps.. Fantastic, no problem with weight coming off my delts and I was able to stay upright much easier which allowed me to really dial myself into my quads. I put on 185 and got a wickid burn after that set of 10. I'm going to go up to 225 next time. Now.. onto the back squats. My cramps started setting in again so I just went with 225. Now, for some reason, 225 felt kind of heavy on my back when I first picked it up. I'm going to guess this is due to my deadlift and good morning session the previous day. That first set of 10 was easy, but I was having trouble keeping my core tight and therefore wasn't putting everything I had into the squat itself. I decided to put the belt on for good measure... WOW this made a difference. Really stiffened my core up and made that 2nd set of 10 feel like cake. By now my back and my quads are fried so I decided to say **** it and head over to the leg extensions and leg curls.. Those felt good, had a wickid ass pump after only 3 sets of each, decided to call it quits for the day. Still working on conditioning my legs for a hardcore beating like they used to take. I think I'm a couple session off, I'll do my best next leg session to really stick it to them. My short term (2-3 month) goal is to be hitting 315x15 for 3 sets after a 225x15 for 3 sets front squat. I think it's manageable. I swap over to strength training here in a few weeks, but I'm going to keep the weight lower and focus on hypertrophy for my legs since they're lagging. The strength will come, but I don't want to **** up my knees again.

JSully
05-17-2008, 02:40 PM
friday**5/16/08
morning weight:: 253.2

:::the diet:::
**UJD Day 14:: off day, med cals

0700a- 3 scoops ON, 1 scoop CELLMASS, 2 cups cheerios, 8oz ff milk
1100a- 4oz beef(cooked) w/taco seasoning, 1 cup(cooked) brown rice, 1/2 cup kidney beans
0630p- olive garden:: 2 bloody mary's, huge salad, 4 breadsticks w/alfred dipping sauce, chicken alfredo w/tomato's for entree, 2 glasses milk

calorie breakdown:: I ****ed this day all up.. I'm guessing approx 3500kcals


:::the workout:::
off day..


:::the cardio:::
off day..


:::the thoughts:::
Craving olive garden for weeks now + going back to low cals saturday = **** it..

On a side note, I'm extending my low calorie period 3 days on the next UJD cycle so I will be in low cals + IF for 11 days.. I want to swap my loads over to wednesday that way I can have every sunday off of the gym. I also swapped up the depletion workouts so that I'm doing them UD2 style over 2 days, that way I have an extra day in depleted state before I do my carb load...

that is all..

JSully
05-17-2008, 02:51 PM
saturday**5/17/08
morning weight:: 255.4


:::the diet:::
**UJD Day 01:: depletion training, low cals + IF
IF:: 24.5hrs

*workout @ 1130a-1245p
*cardio @ (projected) 4p
0700p- 2 cups cottage cheese, 4 scoops ON
0915p- 4 scoops ON, 10 fish oil caps

calorie breakdown:: 1386kcals:: 244p/44c/26f


:::the workout::: *chest/traps/bis/delts **depletion
chest - 12 sets
::warmup:: db incline bench- 50x25, 50x25, stretching
incline db bench- 100x15, 100x15, 100x15
incline db flyes- 50x15, 50x15, 50x15
flat db bench- 100x15, 100x15
cable flyes- 60x18, 60x15
freemotion flyes- 60x20, 70x18
delts - 12 sets
::warmup:: db shoulder press- 50x20, 50x15, db side raises, 15x15
seated db shoulder press- 80x15, 80x14
cybex shoulder press machine- 90x18
machine side raises- 110x15, 110x15, 110x15
db front raises- 30x15, 30x15
machine rear delt flyes- 150x15, 150x15
cable upright rows- 150x15, 150x15
biceps - 9 sets
::warmup:: db curls- 15x20
seated db curls- 35x15, 35x15
bb vertical preacher curls- 55x16, 55x15
db hammer curls- 45x15, 45x15
::superset:: db concentration curls- 25x15, 25x15
hammerstrength preacher curls- 90x15 ->DROP->single arm- 45x8(right),8(left)
traps - 6 sets
bb shrugs- 275x15, 275x15, 275x15
::superset:: db single arm shrugs- 90x15, 90x15, 90x15


:::the cardio:::
none..


:::the thoughts:::
Great workout. Strength is up. Haven't hit 100x15 for db incline on a depletion workout in a LONG time. DB flye strength is up as well as flat db.. although that flat db benching was rough. I really had to squeeze out the last couple reps. Shoulders were on fire, side raises felt great. Biceps were meh, biceps.. Traps got lit up with the supersets.. Cardio was a bust, went out with my fiance and her friends instead then had to work.

Unholy
05-17-2008, 03:08 PM
Your volume is nuts bro. Keeps those knees safe.

Nosaj
05-17-2008, 09:31 PM
What's up with all the Cheerios in this mofo?! :evillaugh:

Things are lookin' good homeslice, journal is looking on point. I think I'm gonna start my journal back up. Finals finally over and I'm dedicated again, feels good, abs already coming back a bit from two weeks of clean diet. I knocked some guy out on Thursday night in from of the Library, superman punch haha, good times.

JSully
05-18-2008, 09:30 PM
paul- volume is OK, trying to keep the knees safe, thanks.. front squats tax it but with me keeping my left knee wrapped for all leg work, it seems to be helping..

jason- cheerios are tasty man! lol.. wtf? you knocked someone out? that must be nice! lol.. we've gotta catch a training session again sometime.. so I can teach you how to lift! heh


today's blurbs::

sunday**5/18/08
morning weight- 249.6


:::the diet:::
**UJD Day 02:: depletion training, low cals + IF
IF:: 23hrs

*workout @ 230-4p
0830p- 12oz lean turkey keilbasa, 2 cups sourkraut, 4 scoops ON
1030p- 4 scoops ON

calorie braekdown:: 1470kcals:: 240p/42c/38f


:::the workout::: *back/tris/legs/calves/forearms **depletion
back - 15 sets
::warmup:: pulldowns- 105x20, cable low rows- 105x20, stretching
pulldowns- 180x15, 195x15
cable low rows- 180x15, 195x15
bb yates rows- 225x15, 225x15, 225x15
incline db kroc rows- 45x15, 45x15, 45x15
cable pullovers- 75x15, 75x15
low back extensions- BWx15, BWx15, BWx15
triceps - 10 sets
::warmup:: cable pushdowns- 100x30, 100x30
cable pushdowns- 180x15, 180x15
::superset:: seated one arm db overhead tricep extensions- 25x15, 25x15
cambered bar skullcrusers- 60x15, 60x15
::superst:: single arm reverse cable pushdowns- 40x15, 40x15
star trac dip machine- 150x20
legs - 12 sets
::warmup:: leg extension 100x20, 100x20, seated leg curls- 85x15, 85x15, stretching
leg extensions- 220x15, 220x15
lying leg curls- 145x15, 145x15
speed front squats- 135x15, 135x11->20 sec break due to lightheaded->135x4
speed back squats- 185x15, 185x15
machine leg press- 290x15, 290x15
lying leg curls- 95x18, 95x15
calves - 6 sets
freemotion calf extensions- 80x30, 80x30, 80x30
seated calf raises- 3plates x30, 3plates x30, 3plates x30

:::the cardio:::
:hide:


:::the thoughts:::
Good workout, legs were fried. Back and tricep work felt great. Diet is back to spot on and moving forward with a good weight this morning. This low calorie cycle is going to be great, I'm hoping to drop under 240 before my refeed. Front squats were brutal, even with the light weight. Mainly due to the lack of food intake, but ****, I got dizzy and lightheaded as ****. The back squats were difficult too, but not AS difficult. After those 4 sets I was crushed, then the leg press did it in for me. Great workout though, smoothe sailing with cardio for the next 3 days then a full body on thursday..

Invain
05-18-2008, 10:51 PM
Man I'm pretty sure I'd barf half-way through that workout even without my calories being low. Good **** :thumbup:

ryuage
05-18-2008, 11:22 PM
i probably do 1/4 of that volume... literally

JSully
05-19-2008, 10:28 AM
invain- I come close to barfing every now and then.. on my depletion workouts, I try to keep time between sets at or below 60 seconds, though when its time to switch exercises, I normally get up to 90 seconds. That will make you dizzy/nauseous.. the leg workout is almost never 60 second between sets. Those squats really take it out of me, even with such light weight. I start burning by the 3rd rep and then I have to make it to 15 reps, **** that's a bitch. I count out by 3's on squats.. lol, I do as many as I can in a row until I about drop which yesterday was about 7 reps (with the 185, ****ty I know) and then I count out to 10, and then to 13, and then to 15.. That's the only way I can stay in the game when my legs are burning that much. I feel like a pussy because I can't handle the high weight I used to, but it's all good. On my high cal days my strenght is pretty good, I'll be up to a 225x10 front squat here in the near future and hopefully a 315x10 back squat as well. Alright, enough rambling...

steven- You've done UD2, you should know better than anyone that the depletion workouts are high volume. They're a bitch, but they work. Now, high volume on high cal days, that's a different story. I FEEL like I've worked out more if I have high volume. My body responds to it well and I feel like I've accomplished something. lol.. so, high volume it is for me.. so long as I don't surpass 1.5 hrs in the gym every day. How's the rowing?

ryuage
05-19-2008, 07:54 PM
lol, rowing is going well... i need to figure out this problem with getting a numb foot after 20 minutes or so... and my gyms rowers suck ass so imma check out 24 hour fitness. I used to be able to storm the depletion workouts 2 hours straight and get it done in one shot. I was commenting on the fact that you do high volume even if you werent doing ud2 =p

JSully
05-19-2008, 09:43 PM
steven- I've done that hardcore depletion workout before, not a fan of it so I prefer to split it up. I do my full body's still though for my couple tension workouts.. I workout at 24 hour fitness, we have a few rowers there. I've used them, but not to a huge extent. Not a huge fan of them myself. BTW, my feet get numb doing the elliptical after about 20mins.. lol..


today's blurbs::

monday**5/19/08


:::the diet:::
UJD Day 03:: off day, low cals + IF
IF:: 21.25hrs

*cardio @ 645p-730p
0745p- 2 cups cottage cheese
0815p- 4 scoops ON
0930p- 4 scoops ON, 10 fish oil caps

calorie breakdown:: 1476kcals:: 244p/44c/36f


:::the workout::: *off day
various ab work::
2 sets decline situps x 25reps
2 sets cable trunk twists:: 50lbs x25reps each side
2 sets hanging leg raises x 25reps
2 sets assisted crunch x25 reps + 2 sets of 25 reps for each side to hit obliques, plus one last set of 25 regular to finish it off..


:::the cardio:::
45mins steplliptical:: interval training, lvl 13/20, 730kcals burned


:::the thoughts:::
blah.. I hate cardio. Diet is spot on, looking leaner every day, especially feeling leaner today. I need to get some sun.. looking like a vampire is not assisting my appearance when it comes to bodyfat.. lol..

Unholy
05-20-2008, 09:35 AM
I read a recent study that 1 month of tanning = 1 month of HMB supplementation.

Keith
05-20-2008, 07:34 PM
Looking really lean already, bud. Those lats are quite comparable to the holy one they call Chris. You look a lot different than how you do in your profile pic. Not just body wise, but your face, too. Looking at all the volume in your workouts gets me light headed.

Unholy
05-20-2008, 07:52 PM
Those lats are quite comparable to the holy one they call Chris.

The Holy One? ROFL

Unholy
05-20-2008, 07:52 PM
He must have started the Church of HMB

JSully
05-20-2008, 10:49 PM
keith- thanks bud, that profile pic was 3 years ago.. lol.. my face is thinning out nicely and the weight is coming off every day. I can't wait to see what 3-4 months will bring me!

paul- .... I don't know what to say.. I can't stop laughing.. just don't get yourself banned, lol..


today's blurbs:::


tuesday**5/20/08
morning weight:: 248.6


:::the diet:::
UJD Day 04:: off day, low cals + IF
IF:: 20.75hrs

0615p- chipotle:: chicken burrito bowl w/extra chicken, pinto beans, pico de gallo, lettuce and sour cream
0930p- 4 scoops ON
1030p- 4 scoops ON

calorie breakdown:: 1585kcals:: 269p/53c/33f


:::the workout::: *off day


:::the cardio:::
miss..


:::the thoughts:::
Met with our pastor tonight to discuss premarital stuff leading up to the wedding.. Had a good time, don't feel like doing cardio anymore. Will get 'er done tomorrow with my full body workout.

TwiloMike
05-20-2008, 10:51 PM
He must have started the Church of HMB

Next step: HMB Anonymous. :drooling:

Sidior
05-20-2008, 10:52 PM
Diet looks on track. You must be getting excited about the wedding now!

Keith
05-21-2008, 09:09 AM
paul- .... I don't know what to say.. I can't stop laughing.. just don't get yourself banned, lol..

That's what I was thinking, lol.

Shark
05-21-2008, 10:47 AM
Good progress in here! I just got caught up... let's see, what can i say...

get a tan and some rogain!

:)

Bruteman
05-22-2008, 12:33 PM
...:::the thoughts:::
Met with our pastor tonight to discuss premarital stuff leading up to the wedding.. Had a good time, don't feel like doing cardio anymore. Will get 'er done tomorrow with my full body workout.

The joys of having a big ol church wedding. You excited about that part, or are you like me? I could've easily just gone to the courthouse and got married.

JSully
05-23-2008, 09:55 PM
twilo- my name's jake and its been 3 days since my last HMB stint.. lmao

sid- definately excited about the wedding, thanks for the advice in the bench thread

shark- thanks cold bro, I'm bald FO LYFE.. tan, eh.. we'll work on that, lol

brute- nah, no big church wedding. Have the wedding at a 'clubhouse' of a community. beauitful waterfall, huge reception area.. it'll be nice. I like the idea of a medium size wedding (think 90 ppl).. it'll be a good time!


been slacking on the updates.. here you go::



wednesday**5/21/08


:::the diet:::
**UJD Day 05:: off day, low cals + IF
IF:: 21hrs

0730p- 4 scoops ON
1030p- 4 scoops ON, 10oz kielbasa

calorie breakdown:: 1381kcals:: 232p/39c/33f


:::the workout::: *off day


:::the cardio:::
"mountain climbing" -- see thoughts


:::the thoughts:::
Good day, diet still dialed in. My future father-in-law does professional fireworks on the side and for the last 2 yeas, I have assisted whenever asked, mainly around the 4th of july. Well, a local high school was having their graduation this wednesday and we had a show to do. So, we had to climb up a ****ing mountain, set all this stuff up, shoot, and then drag all the leftover stuff back down. All in all, that's about 6-8 times up and down this mountain. (The mountain is located directly behind the indoor graduation site, which is also ASU's basketball court). For anyone that doesn't know the area, go to google maps and type in ASU Sun Devil Stadium, and view the mountain just to the east. The overhead doesn't do it's size justice and on ZERO calories my legs were thrashed. Overall, it really sucked because it ended up being too windy to shoot the fireworks. So we had to teardown and drag everything back down without the fun of shooting. That really sucked...

JSully
05-23-2008, 10:11 PM
thursday**5/22/08
morning weight:: 244.8


:::the diet:::
**UJD Day 06:: full body, low cals + IF
IF:: 19.5hrs

0600p- 4 scoops ON, pb&j sandwich
*workout @ 645-815p
0830p- 2 cups cottage cheese
1030p- 4 scoops ON

calorie breakdown:: 1638kcals:: 252p/77c/36f


:::the workout::: *full body **LBM preservation
chest - 4 sets
::warmup:: flat db bench- 50x25, flat bb bench 135x20, stretching
flat bb bench- 275x10, 275x8
fly machine- 240(stack)x12, 240x12
back - 5 sets
::warmup:: pulldowns- 120x20, 120x15, stretching
pullups- BWx10, BWx7
bent over one arm db rows- 120x10, (kroc)120x12
low back extensions- BW+45x12
delts - 4 sets
::warmup:: db shoulder press- 50x20, db side raises- 20x15, RC w/u's
db arnold press- 80x10, 80x8
db side raises- 50x8
cable upright rows- 200(stack)x10
traps - 2 sets
bb shrugs- 365x12(oh grip), 415x8(mixed grip)
biceps - 2 sets
::warmup:: bb curls- 45x20
bb curls- 95x10, 95x10
triceps - 2 sets
::warmup:: cable pushdowns- ??x25
bb skullcrushers- 95x10, 95x10
legs - 5 sets
::warmup:: leg extension- 85x25, seated leg curl- 85x20, stretching
leg extensions- 295(stack)x12, 295x12
lying leg curl- 140x10, 140x10
machine leg press- 350x12
calves - 2 sets
seated calf raises- 3plates x30, 3plates x30
forearms - 2 sets
reverse bb curls- 95x12
single arm db wrist curls- 70x12


:::the cardio:::
miss..


:::the thoughts:::
Good workout. Not too much to say, decently strong, started thinking about the benefits of a 18hr refeed constisting of approx 800-1200kcals above maintenance to aid in rebuilding lost muscle during the lower cals and then back into IF right afterwards. Possibly also to build if no muscle lost. In the end, the goal is to obtain a higher anabolic result after the real refeed 3 days later. I've got to think about this some more prior to an addition in my current routine.

Unholy
05-23-2008, 10:14 PM
Workouts looking good Jake. Great to see this training and diet plan of yours working its magic.

JSully
05-23-2008, 10:18 PM
friday**5/23/08
morning weight:: 244


:::the diet:::
**UJD Day 07:: off day, low cals + IF
IF:: 22hrs

0830p- 2 cups cottage cheese, 4 scoops ON
0930p- 4 scoops ON, 10 fish oil caps

calorie breakdown:: 1449kcals:: 244p/35c/37f


:::the workout::: *off day


:::the cardio:::
60mins treadmill, 12% incline, 3mph, 580kcals burned, HR ~135-140bpm


:::the thoughts:::
Began adding 200mg caffine and 2g tyrosine prior to cardio to aid in free fatty mobilization. Weight is down, that's good. Looking better every day. Refeed set for wednesday, it can't come fast enough! 4 more days to go!

Unholy
05-23-2008, 10:26 PM
I am very excited to start my own UD 2.0 regimen.

JSully
05-26-2008, 12:52 AM
paul- thanks bro, I'm glad it's working too. I'm interested to keep an eye on your UD2 progress. If you need help with anything, let me know and I'll do my best to help out.


yesterday's blurbs:::

saturday**5/24/08


:::the diet:::
**UJD Day 08:: off day, low cals + IF
IF:: 19.75hrs

0515- 3 slices pizza, 5 or 6 chicken wings, 2-3 handfulls of potato chips and a couple mini snickers
0830p- 4 scoops ON
0930p- 4 scoops ON

calorie breakdown::: gonna go with 3000kcals I'm guessing.. I ****ed this day all up


:::the workout::: *off day


:::the cardio:::
miss..


:::the thoughts:::
I'm a god damned failure. ****, I'm so pissed I messed this up. I'm not even that upset that I ****ed it up, the worst part was that the pizza and wings weren't even ****ing good. I've been ridiculously strict since last saturday, including the IF. I don't think this really ****ed too much up. Back on track ASAP...

JSully
05-26-2008, 01:02 AM
sunday**5/25/08
morning weight:: 244


:::the diet:::
**UJD Day 09:: off day, low cals + IF
IF:: 21.5hrs

cardio @ 2p-3p
0700p- approx 8oz salmon + mushrooms/zuchinni
0900p- 4 scoops ON
1130p- 4 scoosp ON

calorie breakdown:: 1238kcals:: 245p/24c/18f


:::the workout::: *off day


:::the cardio:::
60mins steady state cardio, treadmill, 12% incline, 3.0mph, ~980kcals burned


:::the thoughts:::
Good cardio session, ****ing fantastic salmon. Lemon pepper seasoned and grilled with zuchini and mushrooms. ****ing amazing! Still pissed about yesterday's extravaganza, but today's calories coupled with cardio makes me feel better. Still looking good/better in the mirror. Definately not happy yet though. Doesn't really look like I've dropped much bodyfat% the last week or so, but my legs are getting leaner now so its harder to tell. I'm hoping to hit sub 12% by Jun 15th and it should be attainable. Abs are VERY slowly starting to come in. But really only when I have my arms over my head. Otherwise there's still a good layer of chub over them. Its getting smaller though. Although depleted, veins are starting to show up all over my arms again. That tells me once carb loaded they'll be all over the place, good stuff. Carbload set for wednesday, w00t!

CrazyK
05-26-2008, 03:38 AM
You're always on a crazy diet, you're always doing some unorthodox workout...but you come through every time and it works ha. Good work.

Keith
05-27-2008, 09:44 AM
I would eat my arm off @ 1238. Way to stick through all of this ****, bud! It will definitely pay off and show in the end.

JSully
05-27-2008, 09:51 PM
crazyk- thats because normal **** doesn't work for me.. lol

keith- its not too bad, the worst day is the last day because it's oh so close to the carbload.. it makes me just want to say **** it and start my load that night..

yesterday's blurbs:::


monday**5/26/08
morning weight:: 241.4


:::the diet:::
**UJD Day 10:: off day, low cals + IF
IF:: 19hrs

*cardio @ 1050a-1150a
0630p- 6oz turkey keilbasa, subway:: roasted chicken breast wrap, double meat, lettuce, tomato, mayo, vinegar
0930p- 4 scoops ON
1030p- 4 scoops ON

calorie breakdown:: 1762kcals:: 266p/89c/38f


:::the workout::: *off day


:::the cardio:::
60mins steady state cardio, treadmill, 12% incline, 3.0mph->2.7mph->2.5mph, ~780kcals burned


:::the thoughts:::
Cardio was a pain in the ass. I'm shooting for the 130bpm heartrate range but I kept getting all the way up to 145bpm, so I had to keep lowering the speed. I felt like that 2.5mph wasn't doing ****.. very frustrating..

Reading Lyle's Keto book at the moment. I'm engrossed in nutrition education and seem to be soaking it up like a sponge. Going to be altering the next 2 week cycle to include a mini-load post workout on the full body hypertrophy day that is right around the time of the middle of the low cal portion. I will be increasing cals this day to about 1000-1500kcals over maintenance. I'm hoping this will raise leptin levels and upregulate protein synthesis long enough to build back lost muscle in the duration of the 5 days of almost no carbs. I will go back to the PSMF?IF type low calorie days until the morning of the carb load. I'm hoping this rebuilds lost muscle and then instead of rebuilding lost muscle during the carb load and high calorie period, I'm actually building new muscle. I want to get my LBM up to 225 by the end of october and I want to be at 10% bodyfat simultaneously. All seems to be well and on track as of right now. I'm hoping this little modification helps out with the recomp. If it isn't working after 2 UJD cycles, I'll drop it.

JSully
05-27-2008, 10:02 PM
tuesday**5/27/08
morning weight:: 241.6


:::the diet:::
**UJD Day 11:: low cals + IF
IF:: 20.5hrs

0700p- egg salad sandwich (4 eggs, 2tbsp mayo, 2 slices wheat bread)
0830p- 4 scoops ON
0930p- 5 scoops ON

calorie breakdown:: 1546kcals:: 245p/56c/38f


:::the workout::: *off day


:::the cardio:::
..took the day off


:::the thoughts:::
carb load tomorrow.. w00t..

I SO wanted to do the tension workout and start the carb load tonight, but alas, I held off. Will be getting up at 4am for pre-workout nutrition and heading to the gym at 5 for the full body work. I'm excited for the carb load!!

JSully
05-29-2008, 10:14 PM
yesterday's blurbs::


wednesday**5/28/08
morning weight:: 241.4


:::the diet:::
**UJD Day 12:: full body workout + carb load

0445a- 1 scoop ON, 1 scoop cytomax energy, 1 scoop CELLMASS, 1 banana
*workout @ 5a-630a
0645a- 3 scoops ON, 64oz powerade, 4 scoops powerade, 1 scoop CELLMASS
0830a- 3 scoops ON, 64oz powerade, 4 scoops powerade, 1 scoop CELLMASS
1030a- 6 cups lucky charms, 24oz ff milk
1230p- 1 box FMV mac&cheese
0230p- 4oz spaghetti, 1 1/2 cups prego spaghetti sauce
0600p- 1 box FMV mac&cheese, 1 box reese's pieces
0730p- 8oz spaghetti, 2 1/2 cups prego spaghetti sauce
0930p- 6 cups corn flakes, 24oz ff milk, 1 scoop CELLMASS

calorie breakdown (not including reese's pieces):: 8384kcals:: 363p/1590c/63.5f + 1.25gal water


:::the workout::: *full body
chest - 4 sets
::warmup:: flat db bench- 50x25, 50x20
flat db bench- 120x10, 120x10
cable flyes- 100x10, 100x10
back - 5 sets
::warmup:: pulldowns- 120x15, 120x12
pullups- BWx8, BWx8
bb yates rows- 275x8, 275x8
low back extensions- +45x12
delts - 4 sets
::warmup:: 50x20, side raises- 15x15, RC w/u's
db arnold press- 85x8, 85x8
db side raises- 50x10
cable upright rows- 200(stack)x10
traps - 2 sets
db shrugs- 120x15, 120x15
biceps - 2 sets
::warmup:: db curls- 20x15
seated db curls- 50x8, 50x8
triceps - 2 sets
::warmup:: rope pushdowns- 100x25, 100x25
cambered bar skullcrushers- 85x8, 95x8
legs - 4 sets
::warmup:: leg extension- 85x20, leg curl- 80x15
leg extensions- 25x12, 250x12
lying leg extensions- 140x10, 140x10


:::the cardio:::
none..


:::the thoughts:::
fantastic carb load.. I felt SUPER full the beginning and end of the day.. I accidentally forgot to take 6oz pasta to work with me so I took 4 instead and then had to down 1/2lb of pasta for dinner, that was a bitch. Carb load went well, very clean aside from the reese's but I don't think that hurt me too much. I had to calculate the water needed and I was still a little short. One gram of carbohydrate holds 3 grams of water and there are a little more than 29grams of water in 1 oz. So I needed 139 or so ounces of water.. I remember that I needed exactly 1.31gallons.. I got around 1.15gallons of water.. good enough though. I was definately an eating machine.. lol..

Keith
05-29-2008, 10:21 PM
8384kcals

:omg:

JSully
05-29-2008, 10:36 PM
today's blurbs::


thursday**5/29/08
morning weight:: 252.4 ** 11lbs up from yesterday


:::the diet:::
**UJD Day 13:: hypertrophy training, high cals

0700a- 1 scoop CELLMASS, 2 cups corn flakes, 8oz ff milk
1030a- 5 scoops MAXIMUS, 16oz ff milk
0200p- 2 cans tuna, 1 cup brown rice (cooked), 3tbsp lite mayo
0600p- 1 scoop ON, 2 scoops cytomax energy
*workout @ 0630p-0800p
0815p- 3 scoops OPTICEN, 1 scoop CELLMASS
0945p- 4oz lean ground beef w/taco seasoning, 1 cup brown rice (cooked), 1/2 cup kidney beans, 8oz ff milk

calorie breakdown:: 2991kcals:: 270p/354c/55f


:::the workout::: *chest/traps/bis/forearms **hypertrophy training
chest - 16 sets
::warmup:: flat bb bench- 135x25, 135x20, stretching
flat bb bench- 275x8, 295x6, 275x7+1assist
incline bb bench- 225x8, 225x7.5(failure), 225x7+1assist
incline db bench (SLOW REPS)- 120x5(failure), 110x6, 110x6
incline db flyes- 75x8, 75x8, 75x8
cable flyes- 100x10, 100x8
fly machine- 240(stack)x8, 240x8
traps - 6 sets
bb shrugs- 365x10, 365x8(tweak), 315x10
rear bb shrugs- 225x15, 275x10, 275x10
biceps - 12 sets
::warmup:: bb curls- 45x15
bb curls- 95x10, 95x12, 115x8
seated db curls- 45x10, 45x8, 45x8
db hammer curls- 70x8, 70x8
vertical cambered bar preacher curls- 75x8, 75x7
hammerstrength preacher curls- 3plates x6 ->DROP SET->2plates x6, 2plates x10
forearms - 6 sets
cambered bar reverse curls- 85x10, 85x10
db reverse wrist curls- 25x10, 25x10
db wrist cirls- 80x10, 80x10


:::the cardio:::
off..


:::the thoughts:::
Eh.. good workout I suppose. I'm not too thrilled about the strength of today's benching. Not sure what that's about. I had a massage today due to the car accident, maybe that could have been the issue? My bb and fly strength was just as high yesterday prior to the carb load.. hmm.. I'm not going to conclude that I'm dropping muscle because it sure as hell does not appear that way. Had a decent chest pump, I think I just need to concentrate on the pectoral contractions more during the chest work. Had a wickid bicep and forearm pump. Weight was good this morning, 11lbs up, I'm hoping it drops to an even 250 tomorrow morning, that will put me 17lbs down in 10 weeks and I don't appear to have lost any muscle thus far, in fact, I think I've gained a little which would be ideal. I'm really going to crack down on the cardio on my next stint, plus I'm looking to add a bit more LBM with that higher cal day in the middle of the cycle. Anyways, I'm done for now, gotta go eat!



Oh, and here's a little teaser. The camera flash really drowns me out, I definately look a bit leaner in person. Veins are starting to really show in my arms. Bicep veins are peeking out in my workout, forearm veins are visible most of the time. Abs are outlined and partially visible when flexed. Fat is lowering around my knees and quads, quad/ham separation is getting more visible. Again, this is just a teaser. I'll post progression pics in august/september. One last tidbit, I'm carbloaded and holding a **** ton of water so I'm obviously watered out more than usual which only makes me look that much worse when combined with the flash. I have a medium pump on my forearms biceps and chest pump had dissipated by the time I took the pic.


EDIT: here's a pic from 4/3 @ 263lbs.. 11lbs difference
http://www.wannabebigforums.com/attachment.php?attachmentid=25817&d=1208324692

Sidior
05-29-2008, 11:33 PM
Looking leaner every pic. Fantastic carb load.

Keith
05-30-2008, 09:31 AM
Damn, did you get into a fight with Wolverine? Looking leaner, bud.

JSully
05-31-2008, 02:07 PM
dave- thanks bud, I'm finally starting to somewhat like my appearance... another 5% bodyfat to drop and I'll be happy..the carb load was fun, already looking forward to the next one..

keith- wolverine? lol.. I'm keeping the beard for a little while, then I'll shave it off to the horseshoe mustache! thanks


yesterday's blurbs:::

friday**5/30/08
morning weight 249.4


:::the diet:::
**UJD Day 14:: hypertrophy training, high cals

0700a- 1 scoop CELLMASS, 2 cups corn flakes, 8oz ff milk
1030a- 5 scoops MAXIMUS, 16oz ff milk
0200p- 4oz beef w/taco seasoning, 1 cup brown rice, 1/2 cup kidney beans
0545p- 1 scoop ON, 2 scoops cytomax energy
*workout @ 610-740p
0750p- 3 scoops OPTICEN, 1 scoop CELLMASS
0145a- mcDs:: 2 double 1/4lber's w/cheese (only ketchup), 10piece nugget w/bbq sauce and a large fry w/ 16oz ff milk

calorie breakdown(prior to mcDs)::: 2399kcals::: 208p/304c/39f

I'm estimating cals around 4000-4250kcals after adding in mcDs.. oops


:::the workout::: *back/delts **hypertrophy training
back - 13 sets
::warmup:: pulldowns- 120x20, 120x15, stretching, deadlifts 135x10, 225x10
deadlifts- (double OH grip)315x8, 365x3(swap to mixed grip)+3, 405x6
pullups- BWx8, BWx8, BWx8
cable low rows- 270x8, 270x10
bb yates rows- 275x8, 275x8
bent over db rows- 120x12, (kroc style)120x12, (kroc style)120x10->DROP SET->(standard db rows)80x8
delts - 14 sets
::warmup: db sh press- 50x15, db side raises- 15x15, RC warmups
seated db sh press- 100x8, 100x10, 100x6
db side raises- 45x10, 50x8, 50x8
db rear delt raises- 50x8, 50x8
face pulls- 90x10, 105x10, 105x10
db arnold press- 80x8, 80x8, 80x6


:::the cardio:::
off..


:::the thoughts:::
So.. I crapped out on the GMs and calfwork, I'll be making up for that today during the leg session. Kinda sucks cuz now I'll hafta extend the workout by 20mins or so, blah.. Deads felt real good, though my back is tweaked as hell today, hopefully it doesn't **** up my squatting. I haven't gone that heavy in a while and it felt great. I'm eager to get back in the 500 range. I'll wait a while though, no need to force things. I'm getting good growth right now and overall bodyrecomposition is coming along very nicely. Those db rows felt ****ing great. They REALLY hit my lower back more than before. Maybe because I pre-exhausted so much with the deads and bb rows. The 120s felt way heavier than usual but the kroc rows went amazing. Then I added that drop set for the last one and it totally tore up my lats. Shoulder work went great. The presses were slower than usual and my chest is absolutely fried so that played into the account of why I wasn't pressing 110s or 120s today. Either way, it felt great. The side raises were strong, really got a good pump on my delts. I wanted to be one with the arnold presses, they were actually really difficult. I skipped out on the GMs and calfwork because I told my fiance I wouldn't dilly dally too much in the gym and guess what, I dilly dallied too much so I had to cut it short. No biggie, no time constraints today. I added a section called "the ramblings".. this is where I'll talk about miscellaneous ****.. got a couple funny stories..

:::the ramblings::
Story#1:: So, inevitably.. one of the days I actually feel pretty big as I'm getting quite lean and I'm working out in a tank-top.. this guy shows up.. abso-****ing-lutely YOKED. I'm saying 5'9ish and about 230 with sub 10% bodyfat and tan as hell to show it off. He works out with his woman but **** is this guy jacked. I immediately felt 30lbs smaller and 20+% bodyfat. Then the guy starts doing tri-kickbacks with a 45lb dumbbell.. **** him. Yes, I'm jealous so **** all of you too. haha..

Story#2:: haha, you're going to like this one. I'm right at the end of my workout, finishing up with my last 2 sets of db arnold presses. I go to get a drink and the smith machine is located right next to the water fountain. On the way back from my drink I see this:: picture an older fellow, maybe 60s. About 5'10, 200ish. Gray hair, seems to be in decent shape. Now, this fellow is lying on the ground, on his back, with his feet up in the air. His back is on a folded up yoga mat.. for protection? His feet, are on the smith bar. He's got a plate and a 25 on each side, and he's repping out leg presses. Nothing like making your OWN vertical leg press. I haven't seen a vert leg press since I was in high school.. I'm guessing this guy hadn't either which is why he decided to make his own from the smith machine. What an idiot. Imagine if the bar fell off of his feet and crushed him. I was surprised none of the trainers told him to stop. I got kicked out of the gym for deadlifting 2 years ago and making too much noise (from dropping the weight of 500+lbs) and now it's perfectly acceptable to do dangerous ass ****.. wtf is 24hour fitness coming too. Stupid...

BTW, that mcDs was so good, but not even half as good as burger king. Had BK been open at 2am, I totally would have gone there. My fiance and I went out to hang out with some friends. She got trashed and I DD'd, stopping at mcDs on the way home because I didn't want to wait the extra 10mins it would take to cook my brown rice and make my tuna dish. Besides, burgers and chicken nuggets sounded alot better than tuna and brown rice... **** it.. it was tasty.

Sidior
05-31-2008, 07:40 PM
Damn you...I want some McDs. 3 double cheese burgers, 1 fry, 1 vanilla shake and 2 cups of water was my steady bulking snack through the fall.

JSully
06-01-2008, 12:45 AM
dave- that's a good ****ing bulk meal! lol


today's blurbs:::


saturday**5/31/08
morning weight:: 249.4 (surprisingly the same as yesterday despite my mcD's ****up)


:::the diet:::
**UJD Day 15:: hypertrophy training, high cals

0930a- 1 scoop CELLMASS, 2 cups cornflakes, 8oz ff milk
0115p- 1/2 cup brown rice, 2 cans tuna, 3tbsp lite mayo
0230p- 5 scoops MAXIMUS, 16oz ff milk
0630p- 1 scoop ON, 2 scoops cytomax energy
*workout @ 7p-9p
0915p- 3 scoops OPTICEN, 1 scoop CELLMASS
1130p- 4oz beef w/taco seasoning, 1/2 cup brown rice, 1/2 cup kidney beans, 8oz ff milk

calorie breakdown::: 2991kcals:: 270p/354c/55f


:::the workout::: *triceps/traps/legs **hypertrophy training
triceps - 12 sets
::warmup:: rope pushdowns- 80x20, 80x20
st bar pushdowns- 200(stack)x12, 200x12
seated db one arm overhead tri extension- 35x10, 40x8
cambered bar skullcrushers- 115x7(sloppy), 95x10, 95x10
bb close grip bench press- 225x10, 225x9, 225x10
weighed dips- +45x10, +45x12
traps - 4 sets
db shrugs- 120x15, 120x15
bb shrugs- 315x12, 315x12
legs - 15 sets
::warmup:: leg extension, 85x20, 85x20, seated leg curl- 85x20, 85x20, stretching
leg extensions- 295(stack)x12, 295x12, 295x12
seated leg curls- 145x12, 145x12, 145x12
front squats- 135x12, 185x8, 205x8
back squats- 225x8, 275x8, 315x6
db stiff leg deadlift- 100x10, 100x10
machine leg press- 390(stack)x8


:::the cardio:::
off..


:::the thoughts:::
Ran out of time as the gym closed. ****ing sucks, oh well. No gym tomorrow so **** calves I guess. I got all sets in but one for legs, I'm still thrilled with the workout. Squats went up easy with no knee pain. Felt really good to pound out a good leg workout. First good leg workout in quite some time. Knees are a little sore right now, but nothing too dramatic. Gym closed at 9pm, that's why I couldn't finish the ****. Again, no big deal, I'm making it out to be a bigger deal than it is. lol.. real good tricep workout, the dips felt really good. Going to go up next high cal workout and try to bust out +90 for 10-12 reps. CGBP felt good too and the skulls are just killer. I attribute 75% of my most recent tricep growth to those skulls. They're amazing. Trap work was no big deal, 315 felt pretty light but if I go higher it seems to tweak my neck from my accident. I slowed down the reps and really controlled it for a good contraction. Felt good. The legwork, again, was amazing. Really had a quad burn on the extensions and pre-exhaustion worked out great. I'm positive I still have 455+ for a squat in these legs if I don't pre-exhaust.. but I'm not going to be testing that anytime soon. I'll slowly work my way up to it, don't want to **** up my knees again.


:::the ramblings:::
Took my fiance's cousin (12yrs old) to the gym with me. Hence, the 2hour workout. I was informing him of how to train a muscle and what different muscles do what and how to isolate a muscle, etc etc etc. He seemed really interested. He thought it was going to be a boring workout and he was just going to sit around and watch me. I had him doing several exercises, mind you, VERY little weight. I don't want to **** the little guy up and make him so sore he can't move tomorrow. I'm afraid the leg work already did that though since he's never actually trained a muscle before aside from plyometrics on the football field. I had him doing some pushdowns, skulls, cgbp, assisted dips, leg ext, leg curls and some leg press. We didn't have the time for me to properly train him on a squat, I'll hit that up next time. He wants to go with me like once a week so I might bring him with on my full body days. He seemed to really enjoy it. That's really cool. Tomorrow is a day of relaxation. Moderate cals, about 10% below maintenance. Restarting the UJD cycle monday so I'm back to IF+Low cals and thinking of completely depleting glycogen levels in monday's workout as to avoid a tuesday late evening session. We have our pre-marital session tuesday evening so I won't be able to make to the gym until around 9-930p and depletion + cardio will be a bitch that late, plus having to wakeup at 6a for work the next day. I'd rather just go hit up cardio at that time and have my glycogen gone on monday. We'll see what monday entails.

I'm off to finish eating and head to bed.

Invain
06-01-2008, 01:25 AM
McDonald's man? You're gonna burn in hell!

CrazyK
06-02-2008, 11:48 PM
McD's is oh so ****ty yet oh so good. It really is the Devil's food. No matter how bad it is, some how it tempts you enough to keep going back.

Bruteman
06-03-2008, 09:18 AM
lol at the old man story. You should rigg up some sort of make shift foot plate to attach to the bar for him. Then patent it and sell it on an infomercial.

Keith
06-03-2008, 09:30 AM
keith- wolverine? lol.. I'm keeping the beard for a little while, then I'll shave it off to the horseshoe mustache! thanks

Lol, I wasn't talking about the beard. I was talking about your stretch marks. It looks like he slashed you a few times with his claws.

JSully
06-05-2008, 07:02 PM
invain- for mcD's? nah... BK though.. :drooling:

crazyK- agreed, but again, BK is better.. lol

brute- that would be great.. but I'm lazy.. if you want to give it a shot, I give you permission to put my name on it and I'll throw some of the proceeds your way. lol

keith- OH... gotcha, yeah stretchmarks are pretty wickid.. I have 'em on my legs and lats also..

I'm pretty backed up, so I'll start with sunday::


sunday**6/1/08


:::the diet:::
**UJD Day 16:: off day, med cals

0900a- 2 cups corn flakes, 8oz ff milk
1200p- 2 scoops ON, 1 scoop CELLMASS, 1/2 box wheat thins *downhill from here
0200p- 4oz taco meat, 1 cup brown rice, 1/2 cup kidney beans
..and here's where all hell breaks loose
0700p- garcias mexican restaurant:: 3 bowls chips&salsa, 1 huge chicken burrito with mexican rice and pinto beans
0900p- 24oz ff milk

calorie breakdown::: blah, I have no idea, let's guess 3000


:::the workout::: *off day


:::the cardio::: * off day


:::the thoughts:::
I was pretty pissed at myself for ****ing my diet up this bad, but its not that huge of a deal. Weight is still dropping quickly.. onto monday::

JSully
06-05-2008, 07:22 PM
monday's blurbs::

monday**6/2/08
morning weight:: 250.6


:::the diet:::
**UJD Day 01:: depletion w/o, low cals + IF
IF:: 20hrs

0500p- 2 scoops ON
*workout @ 530p-730p
0800p- 10oz turkey kielbasa, 2 cups sourkraut, 8oz ff milk
0900p- 7 scoops ON, 10fish oil caps

calorie breakdown:: 1660kcals:: 262p/54c/44f


:::the workout::: *full body depletion
chest - 12 sets
::warmup:: incline db bench- 50x25, 50x20, stretching
incline db bench- 105x15, 105x8->DROP->90x6, 100x8->DROP->90x6
::superst:: db incline flyes- 50x15, 50x15, 50x15
flat db bench- (supinated grip)80x15, 80x15
cable flyes- 60x18, 60x18
fly machine- 180x18, 180x18
back - 15 sets
::warmup:: pulldowns- 120x20, 120x15, stretching
pulldowns- 180x15, 180x15
cable low rows- 180x15, 180x15
bb yates rows- 205x15, 205x15, 205x15
incline db rows- 45x15, 45x15, 45x15
cable pullovers- 75x15, 75x15
low back extensions- BWx15, BWx15, BWx15
delts - 12 sets
::warmup:: smith sh press- barx30
smith sh press- 135x15, 135x15, 135x15
::superset:: db side raises- 30x18, 30x18, 30x18
db front raises- 30x15, 30x15
::superset:: db rear delt raises- 30x15, 30x15
cable upright rows- 160x15, 160x15
traps - 6 sets
bb shrugs- 315x15, 315x12, 315x12
::superset:: single arm db shrugs- 100x15, 100x15, 100x15
biceps - 9 sets
::warmup:: db curls- 20x20
seated db curls- 35x15, 35x15
::superset:: cambered bar vertical preacher curls- 55x15, 55x15
db hammer curls- 55x15, 55x15
::superset:: db concentration curls- 25x15, 25x15
hammerstrength preacher curls- 2plates x15


:::the cardio:::
miss..


:::the thoughts:::
... couldn't finish the workout. I'm such a bitch... though I did succeed quite a bit for only eating 200kcals prior to the workout..


:::the ramblings:::
no fun stories for this day..

JSully
06-05-2008, 07:27 PM
tuesday**6/3/08
morning weight:: 247.8


:::the diet:::
**UJD Day 02:: depletion w/o, low cals + IF
IF:: 21hrs

0600p- 1 tortilla, 4oz taco meat, 1/2 cup mexican cheese, 8oz ff milk
0730p- 4 scoops ON

calorie breakdown:: 1222kcals:: 143p/41c/54f


:::the workout:::
miss.. doh


:::the cardio:::
miss.. I'm a bitch


:::the thoughts:::
Went to pre-marital counseling with the fiance and didn't feel like working out afterwards. Then forgot to have my last shake.. ugh.. ****ed this day all up..


:::the ramblings:::
...

JSully
06-05-2008, 07:28 PM
further updates to be continued tonight after cardio..

JSully
06-06-2008, 09:36 PM
wednesday**6/4/08
morning weight:: 243.4


:::the diet:::
**UJD Day 03:: makeup workout (depletion), low cals + IF
IF:: 24.5hrs

*workout @ 6-640
*cardio @ 640-740
0800p- 1 tortilla, 4oz taco meat, 1/2 cup mexican cheese, 4scoops ON
1130p- 4 scoops ON

calorie breakdown::: 1690kcals:: 239p/53c/58f


:::the workout::: *triceps/legs/calves (makeup) **depletion
triceps - 9 sets
::warmup:: pushdowns- 100x30, 100x25
cable pushdowns- 180x18, 180x15
::superset:: seated db single arm overhead tricep ext- 25x15, 25x15
cambered bar skullcrusers- 65x18, 65x15
::superset:: single arm cable reverse pushdowns- 40x15, 40x15
star trac seated dip machine- 180x15
legs - 12 sets
::warmup:: leg extension- 85x20, seated leg curl- 85x20, stretching
leg extensions- 205x18, 205x15
::superset:: seated leg curls- 130x18, 145x15
front squats- 135x15, 135x12
back squats- 135x15, 135x15 ->dizzy/nauseous
machine leg press- 250x15, 250x15
lying leg curl- 95x15, 95x15
seated calf extensions (single leg)- 80x30, 80x30
seated calf raises- 2plates x30, 2plates x30


:::the cardio:::
60mins steady state cardio, treadmill, 12% incline, 2.5mph->2.2->2->1.7->1.5->1.7 (trying to keep approx 130-135bpm heartrate), ~685kcals burned


:::the thoughts:::
Legs were thrashed, diet is spot on.. Cardio was cake, though, difficult keeping my heartrate where it needed to be. It kept shooting up over 140bpm, what a bitch. 1.5mph is BARELY walking.. at least I have the keto book to keep me entertained..

:::the ramblings:::
...

Sidior
06-06-2008, 09:38 PM
That is a ton of volume Jake! Depletion workouts look like death lol.

ryuage
06-06-2008, 09:52 PM
how do you walk that slow... i would think i would take baby steps to go that slow

JSully
06-06-2008, 09:57 PM
thursday**6/5/08
morning weight:: 240


:::the diet:::
**UJD Day 04:: off day, low cals + IF
IF:: 19hrs

0630p- 4 scoops ON, 2 cups cottage cheese
1000p- 4 scoops ON, 10 fish oil caps

calorie breakdown:: 1485kcals:: 244p/44c/37f


:::the workout::: *off day


:::the cardio:::
no time.. :(


:::the thoughts:::
Blah, not enough time for cardio.. too tired by the time I got home..


:::the ramblings:::
Went and talked to my tattoo artist about my first tat. Got it scheduled for next saturday.. I'm pretty amped up about it..

Unholy
06-07-2008, 07:44 AM
What are you getting done?

markdk86
06-07-2008, 09:12 AM
Doing good Jake. I hate those depletion workouts.

JSully
06-07-2008, 12:28 PM
paul- http://www.wannabebigforums.com/attachment.php?attachmentid=25879&d=1209763359 is going on the inside of my left upper arm..

mark- yeah, they are a bitch, but they ****ing work! lol..

cphafner
06-08-2008, 11:03 AM
things look like they are going well in here. Those high volume workouts have to be tough on the low cals.

lilmase1153
06-09-2008, 01:15 PM
Sooo I went to the Tavern on friday and you were not there, then on saturday I see Jason or Nosaj working the door at the Library and he said you quit finally.. Congrats man, I bet the wifey is happy about that..

Anyways stop cheating on the diet or im gonna be looking leaner and meaner then you, and then when we go to workout I will make you feel like a child.. Well I mean I look like a child next to you but a yoked out one soooo ummmm yeah you know what I mean. Ohh I recently upped the volume of my workouts and it SUCKS, it works but it is a Beeeeyotch... I figured it worked back then so I thought since I need to add just a little more LBM I will give it another try, I dont miss being this sore Jake. I dont know how I put up with your crazy regimen for as long as I did back then.. Anywho man, get your workout on and keep that diet tight...

Unholy
06-09-2008, 01:53 PM
Good Advice mase, Jakes a SLACKER.

JSully
06-10-2008, 11:55 PM
connor- gracias holmes.. high volume is rough, but not too bad.. it works for me and I enjoy it!

mase- **** off midget! lmao.. yeah I quit the Tavern, you'll hafta hit me up to come out with you, I still have my same #..

paul- you **** off too.. lol.. road to 8% bodyfat, I'll beat your ass!!!


been running behind on updates.. here you go..

friday**6/6/08
morning weight:: 240.4


:::the diet:::
**UJD Day 05:: no training, low cals + IF
IF:: 21.25hrs

*cardio @ 6-7p
0715p- 4oz taco meat, 1/2 cup mexican cheese, 1 whole wheat tortilla, 4 scoops ON
1030p- 4 scoops ON

calorie breakdown::: 1590kcals:: 238p/47c/50f


:::the workout::: *off


:::the cardio:::
60mins steady state cardio, treadmill, 12% incline, 2.5-1.5mph (trying to keep approx 130-135bpm heartrate), ~660kcals burned


:::the thoughts:::
decent cardio session, diet is on.. I feel like ****..


:::the ramblings:::
blah blah blah... blah blah blah... blah blah.. blah blah..


__________________________________


saturday**6/7/08
morning weight:: 235.6


:::the diet:::
**UJD Day 06:: full body training + mini-carb load

0800a- 1 scoop ON, 2 bananas
1000a- 1 scoop ON, 2 scoops cytomax energy, 1 banana
*workout @ 12p-115p
0130p- 2 scoops ON, 3 scoops cytomax energy
0230p- 4 cups cheerios, 16oz ff milk
0430p- 1 box fmv mac&cheese, 16oz ff milk
0630p- 4oz beef, 1 cup prego sauce, 4oz spaghetti, 24oz ff milk
0930p- 4oz beef, 1 cup prego sauce, 4oz spaghetti, 24oz ff milk

calorie breakdown:: 4935kcals:: 294p/771c/75f


:::the workout::: *full body
chest - 4 sets
::warmup:: flat bb bench- 135x25, 135x20, stretching
flat bb bench- 275x8, 275x8
cable flyes- 100x10, 110x8
back - 5 sets
::warmup:: pulldown- 120x15, 120x15, stretching
pullups- BWx8, BW+25x7
db rows- 120x10, (kroc style)120x12
rack pulls (knee level)- 225x10(w/u), 405x8
delts - 4 sets
::warmup:: seated db sh press- 50x20, side raises- 15x15, RC w/u's
db arnold press- 80x8, 90x6
db side raises- 50x8
cable upright rows- 200(stack)x10
traps - 2 sets
db shrugs- 120x15, 120x15
biceps - 2 sets
::warmup:: bb curls- 45x20
bb curls- 115x8, 115x8 (in teh skwat rack)
triceps - 2 sets
::warmup:: cable pushdowns- 100x25
cambered bar skullcrushers- 100x8, 100x10
legs - 5 sets
::warmup:: leg extension- 100x20, seated leg curl- 100x20, stretching
bb stationary lunges- 135x8, 135x8
stiff leg deadlift- 275x6, 275x6 <- afraid :(
machine leg press- 390(stack)x10
seated calf raises- 2 1/2plates x30, 3plates x30
forearms - 2 sets
bb reverse curl- 90x10, 90x10


:::the cardio::: *off


:::the thoughts:::
Great workout all the way around. Yes, I did the curls in the squat rack so **** off. :D I'm teh uber curl jockey!! lol.. Regarding the timidness on SLDL. I pulled my left hammy in 2004 doing a 315lb SLDL while on UD2 low cals.. Ever since then, I've been afraid to go heavy on SLDL while on low cals... oh well. Good workout aside though. Looks like I'll have to graduate back up to the normal leg press since I just maxed out the machine.. Everything else looking decent, except for bench strength, blah.. as long as my chest is looking good is all that REALLY matters... or at least I'll keep telling myself that..

Regarding today's diet decision. Not sure what I think about this. The premise was to assist in building back lost muscle due to the prior 5 days of very low cals. Protein synthesis is active for 36hours post workout so I'm trying to shift over to an anabolic state and then back to ketogenic by the following day. I'm getting ahead of myself in the journal, but I'm not liking this. I feel that I've compromised the amount of fat loss capable in the period by adding all those cals. I won't be doing this rendition anymore, however, I'm thinking of maybe a CKD on the training days aside from depletion.. hmmm..


:::the ramblings:::
can't remember anything.. lol.. I really need to keep the journal updated so I don't forget my everyday stories..


__________________________________


sunday**6/8/08
morning weight:: 244.4


:::the diet:::
**UJD Day 07:: complex depletion workout, low cals + IF
IF:: 21hrs

*workout @ 12p-1p
*cardio @ 1p-2p
0630p- chipotle:: chicken burrito bowl, extra chicken, pinto beans, lettuce, cheese, sour cream & guac
0830p- 6 scoops ON

calorie breakdown:: 1602kcals:: 230p/58c/50f


:::the workout::: *complex depletion (new angle on depletion)
one rep per exercise done continuously until the end of the exercises, counts as one rep, 10 reps per set::

deadlift->bent over row->hang clean->push jerk->back squat->push press->pushups (3)

135x10, 155x10, 155x6.. these started getting progressively MUCH harder and I had to take 30-45 seconds break ever 2-3 reps.. **** this..

swapped over to doing 10 reps per exercise, then 30 seconds rest and onto the next exercise then 2-3mins rest after all excercises finished, really felt a better burn on these ones::

same exercises as above.. weight @ 130, did 2 sets of 10(of each exercise)


:::the cardio:::
60mins steady state cardio, treadmill, 12% incline, 2.5-1.5mph (trying to keep approx 130-135bpm heartrate), ~660kcals burned


:::the thoughts:::
I really enjoyed the complex workout, except for the first part. After discussing with forum peeps, it will be better to do the 2nd version above, ie, doing 10-15reps per exercise, straight though the exercises with no break un the last exercise is completed, then a 60-90 second break before re-starting. I'm going to attempt this for day02 of my next depletion. Today's depletion was merely to push out that glycogen from saturday's mini-load. Again, I don't really think this helped me with anything and it definately slowed my fat loss progress. It may have increased LBM some, but to such a little degree that I would rather maximize fat loss.. to be continued later on..


:::the ramblings:::
There is a guy that goes to my gym. He's a good guy, about 6'2, 220 and sitting around 8% bodyfat. He's going to do a competition on June 28th. The problem is, it's the Mr.Arizona and is a national qualifier. He's going to go up against some hardcore BBers. He's sitting at 8% bodyfat right now, 3 weeks out from the comp? He should be no more than 5% if he wanted to do something with the comp. I talked to him about it and everything, gave him some suggestions for pre-comp diet so that he might be able to come in around 5% and he kind of shrugged it off. Whatever.. Then when I'm doing cardio, he gets on the ellipitcal in front of me and starts going to town. I tried telling him to keep his heartrate below 130, but alas, he doesn't care.

He's not going to place, it's a shame really. He's got great genetics for the BBing world. It's sad to say that he is older than me and yet has no knowledge of BBing competition or advanced nutrition/training.. he still goes by muscle mag articles for his workouts.. lol.. oh well..


__________________________________


monday**6/9/08
morning weight:: 241.3


:::the diet:::
**UJD Day 08:: off day, low cals + IF
IF:: 23hrs

*cardio @ 615-715p
0730p- 6 eggs, whole wheat tortilla, 1/2 cup ff cheddar cheese, 3 scoops ON

calorie breakdown:: 988kcals:: 121p/9c/52f

(forgot last shake of the day and fell asleep, oh well)


:::the workout::: *off day


:::the cardio:::
60mins steady state cardio, treadmill, 12% incline, 2.5-1.5mph (trying to keep approx 130-135bpm heartrate), ~660kcals burned


:::the thoughts:::
Diet is spot on, I'm still pissed about the weight gain from saturday's mini-load. It has really dampered out my fatloss, I will not be doing anything like that again... HOWEVER, I may implement a little CKD type style to my workouts while in the depleted state. I'm reading Lyle's Keto book again right now so I'll figure out how to set it up here soon. Also, I'm going to cut back the depleted state from 8 days to 7 days. This will allow my 3 day split after the carb up, but will also give 2 days rest afterwards. I started this UD cycle still sore from the heavy hypertrophy workouts. I needed another days rest for maximum growth/regrowth. I'll be adding that extra day. Cals will stay somewhere in the 5-10% above maintenance region, I haven't decided yet. I may just keep them at maintenance or 10% below to really maximize fatloss. I'm going be swapping to the official UD2 here for a few weeks since my birthday is coming up as well as my fiance's sister's bday (we're going to Vegas) so it will be too difficult staying on a 2 week depletion cycle with a carbup in the middle and so forth. UD2 will be more convenient for the time being... That will be begin in the near future..


:::the ramblings:::
Saw the idiot BBer again today @ 8% bodyfat getting ready for his show in 2 1/2 weeks.. lol... He looks good, I'll give credit where it's due.. but not BBer good.. He's got alot of work. I hope he opens his eyes in the next year and really starts self educating.. or gets a fantastic dietician/trainer.. lol...

Yeah, I'm just jealous I can't walk around at 8% all the time.. so what?




Well.. that be all for now. I'll update tuesday's tomorrow as I've begun the carb load tonight.. I'm having a little blood sugar drop, so it's bedie-bye time.. g'night y'all..

markdk86
06-11-2008, 12:42 AM
Doing well Jake. I'm taking your advice and re-starting my PSMF tomorrow. My friend is dragging me to Sam's Club at 9am.... he doesn't realize I sleep till 2pm :(

Unholy
06-11-2008, 08:16 AM
If we are going to compete you need to take some pics of your upper body today, Shirtless, at least a front double Bi and a lat spread or side chest shot.

JSully
06-11-2008, 10:11 AM
mark- I prefer costco, but to each his own.. good luck waking at 9am, lmao..

paul- I'm carb loading today, therefore I will not degrade myself by taking photos today. I'll take some shirtless pics tomorrow evening. A front double bi, rear lat spread and maybe one or two more... ok?

Unholy
06-11-2008, 10:13 AM
Sounds good.

Bruteman
06-11-2008, 11:34 AM
Good job keeping on track. I'll never know how you higher volume guys do all that lifting.

Unholy
06-11-2008, 02:31 PM
Just read your ramblings lol, 6'2" at 220lbs wet at 8% is crappy. He needs to drop another 5-7lbs of fat and prolly a good 5-10lbs of water to look decent. 200lbs@6'2" in contest shape is not great unless he comes in at 4-5% bf and super dry. **** my first comp I hope to come in at 210 dry to the bone and I am 2" shorter.

JSully
06-11-2008, 02:39 PM
That's what I told him. lol.. he should drop to 196 and compete light-heavy..

Unholy
06-11-2008, 03:03 PM
he won't be very competitive in the light heavy at 6'2" Bone dry he will look like a beanstalk lol.

JSully
06-11-2008, 03:15 PM
he's going to look like ass either way when he dries up.. he should spend 2 years bulking and come in at a dry 225

CrazyK
06-15-2008, 05:33 PM
A lot of volume on those workouts especially with an IF. You're one tough SOB to survive that.

Sidior
06-15-2008, 06:51 PM
Did I miss the pics or are they still on the way?

markdk86
06-15-2008, 07:19 PM
Did I miss the pics or are they still on the way?

I second that.

JSully
06-16-2008, 09:19 AM
pics will be uploaded tonight as will the journal be updated including today's depletion.. sorry guys. lol..

JSully
06-16-2008, 11:57 PM
sorry for the lack of updates.. been real busy..

tuesday**6/10/2008


:::the diet:::
**UJD Day 09:: low cals + IF, begin carb load, see "thoughts"..
IF:: 19hrs

0230p- subway:: foot long roasted chicken on wheat, double meat, lettice, mayo, vinegar, +3 white choc/mac nut cookies and 1 bag cool ranch doritos

calorie breakdown:: not sure, approx 1500kcals


:::the workout::: *off


:::the cardio::: *off


:::the thoughts:::
I'm going to put the workout and all meals (both pre and post workout) onto tomorrow's log to calculate total cals for the carb load..


:::the ramblings:::
...

JSully
06-17-2008, 12:23 AM
wednesday**6/11/08


:::the diet::: - carbload begin 6/10 through today

6/10: 0500p- 1 scoop ON, 1 scoop powerade, 1 scoop glyco-maize
6/10: *workout @ 520-620p
6/10: 0630p- 3 scoops ON, 4 scoops powerade, 4 scoops glyco-maize, 1 scoop creatine
6/10: 0900p- 3 scoops ON, 4 scoops powerade, 4 scoops glyco-maize, 1 scoop creatine
6/10: 1100p- 6 cups lucky charms, 24oz ff milk
6/11: 0700a- 6 cups cheerios, 24oz ff milk
6/11: 1100a- 1 box FMV mac&cheese
6/11: 0200p- 6oz pasta, 2 cups prego spaghetti sauce, 4oz beef
6/11: 0600p- 1 box FMV mac&cheese
6/11: 0700p- dairy queen:: large cookie dough blizzard, extra cookie dough
6/11: 0930p- 6oz pasta, 2 cups prego spaghetti sauce, 4oz beef

calorie breakdown (not including DQ):: 9157kcals:: 422p/1622c/109f

approx 1.25gal water consumed as well..


:::the workout::: - on 6/10 *full body tension to prepare for carb load

I experimented again with complex training::

deadlift->SLDL->yates row->hang clean->front squat->push jerk->back squat->GMs

approx 60-120 seconds between exercises...

135x6, 185x6, 235x6

flat db bench- 120x10, 120x8, 120x8
db side raises- 55x6

*ran out of time


:::the cardio::: *off


:::the thoughts:::
SLOPPY ****ing carb load.. this will be a staple to look back and see how NOT to carbload. I looked like absolute **** the next day and for 2 days thereafter. **** that! I'm dropping sodium, dropping carbs down to about 1400ish, dropping protein down to about 250ish and dropping fat back under 50 grams. The next carb load is looking to be approx 7000kcals:::

next projected carb load (6/21-6/22)::

0500p- 1 scoop ON, 1 scoop glyco-maize
*tension workout*
0700p- 1 scoop ON, 2 scoops powerade, 5 scoops glyco-maize, 1 scoop creatine
0900p- 1 scoop ON, 2 scoops powerade, 5 scoops glyco-maize, 1 scoop creatine
0700a- 6 cups cheerios, 24oz ff milk
1000a- 6oz pasta, 2 cups tomato sauce
1200p- 2 bagels, 1 scoop creatine
0400p- 1 box FMV mac&cheese (1/2 seasoning to reduce sodium)
0600p- 6oz pasta, 2 cups tomato sauce
0900p- 1 box FMV mac&cheese (1/2 seasoning to reduce sodium, 8oz ff milk

calorie breakdown:: 6999kcals:: 240p/1422c/39f

I'm going to have a piece of cake though, since it'll be my 25th birthday and all. :D So that'll probably add some cals, but hopefully not too many.

Ok, onto the workout.. FANTASTIC workout. That was the ****. I'm going to do a that every once in a while. Though, a few of those movements were ****ing heavy. The push jerks with the 235 was a bitch and so was the hang cleans. The front squats were OK, but should have felt better, they're coming around. The bench felt great and so did the side raises.. HOWEVER, the combo of hang cleans and heavy side raises caused a little bit of RC pain. It's getting better, but I still felt the tweak, hopefully I'll be back to 100% soon so I can blast a strong delt workout next week.


:::the ramblings:::
blah blah blah blah blah...

JSully
06-17-2008, 12:36 AM
thursday**6/12/08
morning weight:: 248.6


:::the diet:::
**UJD Day 11:: high cals + hypertrophy workout

0700a- 2 cups cheerios, 8oz ff milk
1000a- 5 scoops MAXIMUS, 16oz ff milk
0530p- 1 scoop ON, 1 scoop powerade, 1 scoop waxy maize
*workout @ 6p-730p
0745p- 3 scoops OPTICEN, 1 scoop CELLMASS
0900p- 4 cups cheerios, 16oz ff milk, 3 scoops ON

calorie breakdown:: 2966kcals:: 270p/413c/26f


:::the workout::: *chest/traps/bis/forearms **hypertrophy
chest - 13 sets
::warmup:: flat bb bench- 135x25, 135x20
flat bb bench- 225x12, 275x8, 315x4->DROP SET->225x10
incline bb bench- 205x10, 205x10
flat db bench- 120x6, 120x7
flat db flyes- 75x8, 75x8
cable flyes- 100x10, 110x8
fly machine- 240x10, 240x10
traps - 8 sets
rear bb shrugs- 225x15, 275x12, 275x10, 275x10
bb shrugs- 315x10, 315x10, 315x10, 315x10
biceps - 10 sets
::warmup:: bb curls- 45x15
bb curls- 115x8, 115x8
seated db curls- 50x8, 50x8
db hammer curls- 70x8, 75x8
vertical preacher curls- 90x8, 90x5+4
forearms - 6 sets
bb reverse curls- 80x10, 80x10
reverse db wrist curls- 25x10, 25x10
db wrist curls- 70x10, 70x10


:::the cardio::: *off


:::the thoughts:::
Bench strength is down, however, fly strength is up. Weird.. Bicep strength is up and the shrugs are getting easier every week. I want to go higher, but I don't want to tweak my neck anymore than it already is. Still having problems from my car accident, oh well.. Forearms are starting to blow up, I'm getting wickid pumps when doing the reverse wrist curls and regular wrist curls. Feeling really good. Grip strength is DEFIANTELY up. 315 never felt so light in my hands.. stay tuned for the following workout, ****ing amazing!


Oh.. took a couple pics for Paul this afternoon. Rear lat spread is looking good, I'm not too impressed with the rest. I'll post the front double bicep and rear lat spread. Weight is 248lbs and I look like absolute ass from that ****ty ****ing carb load.. bah.. Be nice, I'm nowhere near my goal!

:::the ramblings:::
Hmm... no stories at this time, sowwy..

JSully
06-17-2008, 01:03 AM
friday**6/13/08
morning weight:: 246.8


:::the diet:::
**UJD Day 12:: high cals + hypertrophy workout


0700a- 2 cups cheerios, 8oz ff milk
1100a- 5 scoops MAXIMUS, 16oz ff milk
0100p- chipotle:: chicken burrito, extra chicken, lettice, cheese, sourcream
0530p- 1 scoop ON, 1 scoop glyco-maize
*workout @615p-8p
0800p- 3 scoops OPTICEN, 1 scoop CELLMASS
0915p- subway:: footlong roasted chicken on wheat, double meat, lettuce, mayo, vinegar

calorie breakdown:: ??? 3200kcals??


:::the workout::: *back/delts **hypertrophy workout... well, it was supposed to be a hypertrophy workout..
back - 16 sets
::warmup:: deadlifts- 135x10, 225x8
deadlifts- 315x4, 405x1, 455x1, 495x1, 545xmiss :(
::warmup:: pulldowns- 115x15, 115x15
pullups- BWx8, +25x6, +25x3+3(forced)
cable low rows- 265x10, 265x10
bb yates row- 275x8, 275x8
db rows- 125x10, (kroc)125x10
hammerstrength rows- 4pps x10, 4pps x10
delts - 9 sets
overhead machine press- 110x20, 110x15, 110x15
machine side raises- 70x15, 70x12, 70x15
reverse flyes on pec dec- 70x15, 70x15, 70x15

:::the cardio::: *off


:::the thoughts:::
A few things. That's the first time I've pulled over 405 in 2 years. I was pretty stoked to get up 5 plates, without too much trouble. I had that 545 in me. I got it about 4" off the ground and felt my back really really pulling hard so I dumped it. Give me a 4-5 months and I should be back up to 600. ALSO, this is the first time I've EVER pulled 495 with no wrist straps. I've really been working my forearms and grip strength and I'm definately reaping the benefits. I still use the straps on most back exercises but any kind of deadlifts or shrugs, I don't for the very reason of trying to increase grip strength. The 545 wasn't even too heavy (grip wise) either. 545 is DEFINATELY in the near future. Now, onto that pathetic delt workout. Halfway through my back workout I could feel my rotator cuffs really getting worked and it kind of felt "loose" inside. Weird, and difficult to describe. I felt it alot when doing the HS rows, so I really backed off the delt work and just did some higher rep light stuff so I could still get a little bit of reaction out of them. Would have been a fantastic session if it weren't for the ****ty delt issue.


:::the ramblings:::
There was a ****ing YOKED up guy in the gym with me with LEEEETLE tiny legs. lol, it was funny. Then he took his shirt off and was sporting his gray beater and, unfortunately, he wasn't as big anymore. He was definately bigger than me, don't get me wrong, he was a big ****ing guy. But the t-shirt made him look bigger. I dunno, weird. **** him.

JSully
06-17-2008, 01:21 AM
saturday**6/14/08
morning weight:: 247.3


::: the diet:::
**UJD Day 13:: high cals + hypertrophy workout

0800a- 1 scoop ON, 1 scoop glyco-maize
*workout @ 830a-1015a
1030a- 3 scoops OPTICEN, 1 scoop CELLMASS
0100p- 3 cups honey nut cheerios, ~12oz 2% milk
0530p- jamba juice:: my own concoction= soy milk, peanut butter, banana, granola and 6 scoops of whey (10g each)
0630p- ah so:: japanese restaurant, 6oz sirloin steak, 6oz shrim, fried rice, onion soup & salad

calorie breakdown: ??? lol, I dunno.. I didn't count much this weekend..


:::the workout::: *tris/legs **hypertrophy workout
triceps - 10 sets
::warmup:: cable pushdowns- 100x25, 100x25
cable pushdowns- 200(stack)x12, 200x12
deated single arm db overhead tricep extensions- 35x12, 40x8
cambered bar skullcrushers- 100x8, 100x8
CGBP- 225x8, 225x8
weighed dips- +45x10, +45x10
legs - 13 sets
::warmups:: leg extension- 100x20, 100x20, seated leg curl- 115x20, 115x15, stretching
leg extensions- 295(stack)x12, 295x12
lying leg curls- 155x10, 170x10
front squat- 185x6, 225x6
squats- 275x6, 315x6, 405x3
leg press- 8pps x8, 8pps x8
SLDL- 275x6, 276x8


:::the cardio:::
have you figured out there's no cardio on high cal days?


:::the thoughts:::
WOW.. I'm really happy with the squats. My knees feel great too. I decided to test the waters a little bit when 315 felt REALLY light. I jumped right up to 405 and grabbed a spotter, just in case. When I first picked it up I was like "****".. I haven't had anything over 3 plates on my back in over 2 years, same scenario as the deads. So, I picked it up and walked it out, it got easier. I went down for the first rep, broke parallel and.. BAM.. ****ing cakewalk. Popped out 2 more reps and stopped at 3. I had another 2-3 in me for sure but I didn't want to push the knee too hard. Good stuff, I'm happy with the squats. Front squats felt good too, though, its ****ing difficult to hold 185+ on your delts.. maybe cuz I'm small? lol.. Its difficult for me to stay upright, but I'm working on it. I'm really happy with how my body is coming around and adapting to everything I'm putting it through. I'm very proud of myself and my gains for being drug-free. I'm looking forward to smashing my steroid PRs with natural PRs. That's got some time though. Lol.. I'm hoping to be squatting 500 again within 6-8 months. Keep posted! Anyone that knows me definately knows I'll be pushing the bar with regards to strength. What can I say? It's my weakness, I love moving heavy ****.. but I want to look good, and that's the focus right now!

Ok, lets discuss food.. it was good. I tried to eat semi-good and I think I did a good job.. Ah-So was pretty badass. It's a japanese restaurant and they cook the food right in front of you. The steak and shrimp was ****ing amazing. My fiance got the scallops and shrimp and wow, the scallops were fantastic. MMMMMmmmmmmmmmmmmmmmmm

:::the ramblings:::
So I took my 12 year old cousin to see Iron Man today, and it was the 2nd time I've seen it. Awesome movie. I can't wait to buy it on DVD. ALSO, I saw The Incredible Hulk. WHA WHAAAA? ****ing amazing! I don't know how else to describe it. I thought the story was fantastic and the action was even better. When the Hulk fights Abomination, holy ****! The Sonic Boom clap and the Hulk Smash fissure.. wow.. just amazing. If you haven't seen it yet, go see it. Definately worth the money.

Snapped a picture while I was there in front of the huge Hulk display. For your viewing pleasure:::

JSully
06-17-2008, 01:26 AM
sunday**6/16/08
morning weight:: 245.6 .. haHA.. wait till you see what I ate today!


:::the diet:::
**UJD Day 14:: med cals (yeah right), off day

1000a- 2 cups corn flakes, 8oz ff milk, 4 eggs, 4 slices toast
0100p- old country buffet:: 4-6oz pasta w/ chicken & spaghetti sauce, 1 large slice potroast, 1 1/2 cup mashed potatoes, 1 cup carrots, 1 cup corn, 5 pieces cornbread and 3 glasses 2% milk
0500p- 3/4 box wheat thins
1000p- 5 scoops ON, 3 scoops ON (had to get the protein in there, lol)

calrie breakdown:: and yet another ???


:::the workout::: *off day


:::the cardio::: *off


:::the thoughts:::
LOL, I ****ed this day's diet all up.. oh well.. low cals + IF begins monday..


:::the ramblings:::
Went to see the Incredible Hulk again last night. This time I took the fiance. She liked it but didn't love it like I did since she's not into that kind of stuff. She can have her PS I Love You's.. give me the action!! Again, the movie was incredible.. but it's not like they would have changed something overnight, lol. I might take one of my buddy's to go see the movie later this week. LOL, ****ing incredible movie.. make fun of me, I don't give a ****.

markdk86
06-17-2008, 06:52 AM
Loving the lat spread Jake.

Unholy
06-17-2008, 07:43 AM
Looking sick bro, sorry had no internet for 2 days. I'll post my workouts in an hour when I drop my GF off at work. Dude. We are on till sept 5th. That makes me happy. If we both get down to 8% by then I will be very impressed with both of us. You do realize thats going to make both of us look beastly. Even if you do have 25lbs more LBM then I.

JSully
06-17-2008, 08:44 AM
mark- thanks bud.. the rear lat is my favorite pose. :)

paul- I'm sure I can achieve 10% by sept 5th.. not sure about 8% but we'll see. October 5th, yes, I believe 8% is very attainable by then. Sept 5th is going to be cutting it close. I'm not doing a dirty refeed this weekend, I'm on the straight and narrow:: ROAD TO 8%!!!

markdk86
06-18-2008, 08:29 AM
I think both of you can achieve 8% by September but it is going to be a ball buster. You will get there way before me, lol.

On a lighter note, thanks to you I have gotten my **** together and am on day 4 of PSMF. It isn't this bad mentally this time around. I'm going to pull it off until Sunday for my first cheat meal and get some Keto sticks. I guess I needed to get sick of myself to last longer then 2 1/2 weeks on this.

Keith
06-18-2008, 09:09 AM
Jesus. Lookin' huge, bro. Becoming leaner is definitely treating you well. You should have given the hulk some tips while you were with him.

markdk86
06-18-2008, 10:40 AM
Jesus. Lookin' huge, bro. Becoming leaner is definitely treating you well. You should have given the hulk some tips while you were with him.


I was actually thinking he would be a good candidate for the Hulk tv series.

lilmase1153
06-18-2008, 01:19 PM
Nice Pics brotha I see the lats are still as big and meaty as ever, you are white as hell though almost unhealthy lol.. You need to start doin "Mase style cardio" which is Just tanning, for some reason it makes me look leaner then I actually am :)

Oh and the Hulk was ****ing awesome!!!! I am actually going to see it again today after work... Keep that diet clean bro :tuttut:

JSully
06-19-2008, 12:29 AM
mark- 8% is rough man, I'm struggling to get down to even where I am now.. I'm constantly having to tweak things to keep the fat loss constant. Oh.. and I'm nowhere near big enough to play the hulk on anything! lol. thank you though.. BTW, good job on your PSMF!

keith- thank you, sir.. but again, I don't have **** on the hulk..

mase- thanks bro. I've actually had to cut down on the backwork to allow everything else to catch up. Once I begin bulking again, I'll increase backwork again to the norm and grow grow grow!! I do need to hit up some mase style cardio, lol.. I go to the pool every weekend, but I just don't get tan quickly.. oh well.


monday**6/16/2008
morning weight:: ??


:::the diet:::
**UJD Day 01:: depletion workout, low cals + IF
IF:: 20 hrs

0610p- 2 scoops powerade diluted in 1/2 gallon water drank during workout
*workout @ 610-850p
0900p- 4 scoops ON
1200p- 4 scoops ON, 12oz turkey kielbasa

calorie breakdown:: 1602kcals:: 240p/75c/38f


:::the cardio:::
@ the gym for 2 hrs & 40 mins already.. no ****ing cardio..


:::the workout::: *full body **depletion
chest - 12 sets
::warmup:: flat db bench- 50x20, 50x20, stretching
flat db bench- 100x15, 100x15, 100x15, 100x13
*superset- flat db flyes- 45x18, 45x18, 45x18, 45x18
incline hammerstrength press- 1 1/4pps x18, 1 1/4pps x18, 1 1/4pps x18, 1 1/4pps x18
back - 15 sets
::warmup:: pulldowns- 120x15, cable low rows- 120x15, stretching
cable pulldowns- 165x15, 165x15, 150x15, 150x15
*superset- 165x15, 165x15, 165x15, 165x15
incline db rows- 40x18, 40x18, 40x18, 40x18
low back extensions- BWx15, +10x15, +10x15
delts - 12 sets
::warmup:: cybex shoulder press- 50x25, mach side raises- 50x20
cybex shoulder press- 100x20, 120x18, 130x15, 130x15
*superset- machine side raises- 80x18, 80x18, 80x18, 80x18
reverse pec deck- 90x18, 90x18, 90x18, 90x18
biceps - 9 sets
::warmup:: db curls- 20x15
seated db curls- 30x15, 30x15, 30x15
cambered bar vertical preacher curl- 55x15, 55x15, 55x15
hammerstrength preacher curls- 45x18, 45x18, 45x18
triceps - 9 sets
::warmup:: pushdowns- 100x40
cable pushdowns- 180x15, 180x15, 180x15
*superset- cambered bar skullcrushers- 55x18, 55x15, 55x15
star trac dip machine- 150x18, 150x18, 150x18
traps - 4 sets
bb shrugs- 315x18, 315x15
*superset- single arm db shrugs- 100x15, 100x15
legs - 12 sets
::warmup:: leg extensions- 100x20, seated leg curls- 100x20, stretching
leg extensions- 190x18, 190x15, 190x15, 190x15
seated leg curls- 130x15, 130x15, 130x15, 130x15
squats- 135x20, 135x18
*superset- machine leg press- 250x15, 250x15
calves - 6 sets
seated calf raises- 90x30, 90x30, 90x30
seated single leg freemotion calf extensions- 60x30, 60x30, 60x30
forearms - 4 sets
db reverse wrist curls- 20x18, 20x20
db wrist curls- 60x15, 60x15


:::the thoughts:::
****ing amazing workout... though, I DESPISE being there that long. I had plans tuesday night and had to get the full depletion finished so I pushed through it. Sipping on that powerade dilute REALLY helped with the energy and keeping intensity high. My legs were ****ing fried. I thought I was going to tear through the skin on my quads they were so pumped. I think I'm finally read to start increasing weight on depletion squats, my knees have been feeling really good lately. I got a WICKID pump for every single musclegroup.. funny thing is, that pump disappeared within 10minutes of moving onto the next bodypart. I REALLY hate back depletion, but I got a sweet burn in my lats and lower back. It felt good for once. Biceps felt like they were going to break through. Overall, it was a great workout. It almost makes me want to do full body depletion for all my depletion work, but I'm not so sure about that due to time constraints. It's really difficult being in there for almost 3 hours.


:::the ramblings:::
I got nothin...

JSully
06-19-2008, 12:37 AM
tuesday**6/17/08
morning weight:: ??


:::the diet:::
**UJD Day 02:: off day, low cals + IF
IF:: 18.25hrs

0615p- 4oz taco meat, 1 wheat tortilla, 1/4 cup mexican cheese, 4 scoops ON
1145p- 3 scoops ON

calorie breakdown:: 1373kcals:: 208p/43c/41f


:::the workout::: *off


:::the cardio:::
60mins steady state cardio, treadmill, 12% incline, 2.5-1.5mph (trying to keep approx 130-135bpm heartrate), ~665kcals burned


:::the thoughts:::
blah, cardio sucks and I keep tasting metal **** in my mouth, I'm assuming that's ketosis.. blegh..


:::the ramblings:::
I finally broke down and got some KetoStix to measure ketosis to make sure I'm burning fat all the time. I've also lowered protein a little bit, but not too much. As I get leaner I'll increase protein a bit more to preserve LBM. I'm sticking around .9g/lb of protein and then subtracting 1/2 of the amount of carbohydrates consumed from protein. So, when consuming 40g of carbs, I don't need to consume as much protein, and therefore am dropping protein down 20grams. It seems to be working so far this week, I'm definately getting leaner day by day.

JSully
06-19-2008, 12:40 AM
wednesday**6/18/08
morning weight:: 245


:::the diet:::
**UJD Day 03:: off day, low cals + IF
IF:: 20.25hrs

0815p- 4oz taco meat, 1 wheat tortilla, 1/4 cup mexican cheese, 4 scoops ON
1100p- 3 scoops ON, 10 fish oil caps

calorie breakdown:: 1463kcals:: 208p/43c/51f


:::the workout::: *off


:::the cardio:::
60mins steady state cardio, treadmill, 12% incline, 2.2-1.9mph (trying to keep approx 130-135bpm heartrate), ~700kcals burned


:::the thoughts:::
.. cardio still sucks, but I'm almost halfway through Lyle's Keto Book again. Interesting read. I'm anxious to pickup his protein book and stubborn fat book..


:::the ramblings:::
So, I was reading that ALA assists getting into ketosis faster and keeps blood sugar low and thus insulin low and thus glucagon high.. etc etc etc... Being that I have 3 bottles laying around the house, I figured I'd give it a shot. I started today with 1g/day..

lilmase1153
06-19-2008, 08:26 AM
3 hour long workouts!! I dont think you and me will be working out again anytime soon.. My fragile body and mind can not take that kind of punishment....

markdk86
06-19-2008, 11:51 AM
If ALA does what it says, it would be handy for a diet such as a UD 2.0 variation.

CrazyK
06-19-2008, 05:50 PM
Cardio almost always sucks. I've taken up boxing to get it in, us fat boys need it!

Sidior
06-19-2008, 08:18 PM
Looking large in the pics jake. The hulk one especially makes it obvious how much leaner you are.

Invain
06-19-2008, 10:14 PM
Looking ****ing huge man. Some crazy dedication in here btw.

lilmase1153
06-27-2008, 04:07 PM
Hope you didnt fall off the wagon, I know it was your Bday recently but that doesnt mean you can quit lifting all together now does it?

Does it????

JSully
07-01-2008, 09:17 AM
mase- fragile body? lmao, I thought I made you into a warrior, I see how weak you've become.. *sigh* I haven't given up on the goals, I'm still in the gym nearly everyday whether it's cardio or an actual workout. Weight is coming down slowly, I'm sitting around 240 for the time being. Abs are starting to come in, but not quick enough for me. Good thing is I'm not dropping any muscle this time. I'm headed to Vegas this weekend for my fiance's sister's birthday so that'll be my refeed. I'd like to checkout Golds up there too for my power workout of my UD2 (which I've transitioned to for a little bit)..

mark- the ALA addition seems to be making it easier for me to get into ketosis and perhaps shedding about 24hours off the tmie it would normally take for me to get there. So that's good.. I'll be adding yohimbe and a fatburner here in the next 2-3 weeks..

crazyk- boxing is amazing for cardio, and its also amazing for gluconeogenesis on low cals.. i lost so much muscle when boxing it was ridiculous.. but I didn't know a huge amount about nutrition like I do now, so that's probably the majority of the problem. I wish I could get back into boxing, but it's just too expensive.. lol

sid- thanks bud, everyday dieting is getting very monotonous. I'm going on week 14 right now and am down about 25-30lbs or so.. cravings are high, energy is low, workouts suck, cardio sucks, and the mirror sucks even more. I'm in that middle phase where I look like **** and motivation is at an alltime low.. *sigh*

invain- thanks, it's coming along I suppose..


I'm coming back from Vegas on the 8th and I'll start the journal again on the 7th then take some progress pics after the carb load on the 19th..

JSully
07-21-2008, 01:23 PM
ok, i'll reiterate once again:: I haven't fallen off the bandwagon, well.. maybe the journal one but not training/nutrition..

I'll post today's workout when I get it finished tonight. The journal is going to be a bit more simple too since it's a pain in the ass making it all flashy and so forth. I'm down to 230lbs as of yesterday morning and that's super depleted. I had some carbs last night during a week couple hours so I'll be hitting up a full body complex workout tonight in a HIIT type tempo and adding in some treadmill cardio and finally 5-10 mins of stairmaster HIIT with +90lbs.. I really need to start training for my CPAT (fire dept physical test).. I won't be taking the CPT until sometime next year, but I want to blow them out of the water with my performance.

cya tonight..

bjohnso
07-21-2008, 02:04 PM
Looking massive Jake. Get some lifting videos in here.