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thanky0ujesus
02-16-2010, 02:02 PM
Questions:

1) Calories: Don't Know. Diet: Eating (almost) everything in sight

2) No injuries. Occasional knee and shoulder pain but nothing that stops me from benching and squatting heavy. Nothing a little foam rolling can't cure.

3) Home Gym. Power cage, rack of dumbells, cable crossovers, lat pulldown, t-bar, GHR, prowler, rings, ropes, farmers handles.

4) Workout days: everyday for the most part. M-F for sure, I usually take Saturday or Sunday off to spend with the girl.

thanky0ujesus
02-17-2010, 02:48 AM
Starting Stats:

So I ended a successful cut in October and got down to 160 at about 8% bodyfat. Since then I've been on a dirty bulk (holidays) and haven't actually weighed myself in a couple months (my scale broke). Anyway, I'll be pickin up a scale this week and can only guess my weight to be about 175lbs. On to the lifts:

I've been on Wendler's 5/3/1 for 2 months now. Here are my most recent lifts.

Squat: 270x10, 285x6 (By far my weak area)
Bench: 240x10, 255x7 (My strong point. Too much benching in High School?)
Dead: 330x10, 350x7
Press: 155x5

My main goal here is to just get BIG and STRONG. I know I can get cut.. now I need to see if I can get HUGE!

Edit: Forgot to note.. I'm a whopping 5'8

thanky0ujesus
02-17-2010, 03:47 PM
Question for Paul:

I'm looking for some supplement recommendations. I'm a bit limited on funds but I have some to spare, so I'm willing to spend the buck to really take advantage of this opportunity to get huge. My unemployment benefits were just exhausted (hopefully I'll qualify for the recent extension).

Anyway, I'm not too worried about being lean. I'm guessing I'm around 15% at this point, but I'll post pics soon so you can see where I'm at. My main goal is to just pack on slabs of meat. My diet has basically been what's available to me living at home. I try to make the best out of a bad situation. I try to time my carbs in the mornings and around my workout and try to get adequate protein intake.

My main diet tools are RTD Protein shakes from Costco, raw almonds, Fresh and Easy Greek Yogurt (24g per 8oz). Supplement-wise I have some left over Pepto-pro from a past purchase which I use during my workouts and as a protein pulse before meals, bulk creatine ethyl ester malate, bulk beta alanine, bulk L-Leucine, Now Super Enzymes, and Costco fish oil tabs and D3 (various other Kirkland brand vitamins as well).

I'm looking to purchase some AtLarge protein. What would you recommend for my goals? Should I go with some Maximus or just stick with the Nitrean? I'll obviously be taking some Results as well.

Unholy
02-18-2010, 08:28 AM
As far as the best bang for your buck on supplements.

I would just get some Creatine 500, ETS, and some Nitrean if you find yourself needing convenient protein source.

Just remember, the diet you follow will be the largest determining factor in your progress. Supplements can definitely help. Creatine increase intracellular capacity and gives you a little extra size and strength/endurance during supplementation. ETS helps with deep sleep and recovery. If you need a protein powder I can highly recommend Nitrean for both taste and quality. If you don't have trouble getting ~175-200g of protein from diet then you don't NEED it though. Personally I wouldn't be able to live without it since I eat meals of basically whey shake poured over cereal, or oatmeal with a scoop stirred in at the end for convenience and cost effectiveness.

As far as cheap bulk foods. Rice, Pasta, Oatmeal, Cereal are all great cheap carb sources, For fats its big tubs of peanut butter and EV Olive Oil mostly, for protein I eat whey, bulk chicken breasts, and a lot of trace proteins from my other foods.

Hope that helps somewhat. I'm here to help you so any questions you may have, feel free to ask.

thanky0ujesus
02-18-2010, 04:17 PM
Okay, here's some pics. I'll be the first to admit I've let myself go since the cut, due to the sloppy diet. I'll be dialing it in closer during these next 3 months. My back is definitely lagging but I'm just finishing up a 6-week back specialization routine. I'll be focusing on thickening up.

Also, I know a lot of guys are already jumping into the routine or will be starting on Monday. I'm just finishing up a second phase of 5/3/1 and should be deloading next week. Would you recommend I go ahead and deload next week or jump straight into the new program on Monday?

iliri85
02-18-2010, 06:14 PM
Looking pretty good man, I wouldn't mind being at this level after 12 weeks.

How long have you been working out?

thanky0ujesus
02-18-2010, 07:19 PM
Thanks man. I guess technically you can say I've been lifting for 10 years since sophomore gym in high school. So considering that, my progress BLOWS! Although I was like 100 pounds then. As they say, consistency truly is key. Which was completely absent through almost 6 years of college (super duper senior). I was basically on the original WBB program all throughout that time. My real growth began after I graduated college (Dec 06). After a few months of traveling the world to drink and fornicate myself stupid, I came home and started doing my research. I began experimenting with CrossFit and got skinny and lame. After that I began lifting heavy and reading stuff on Waterbury and Westside and finally to 5/3/1. And here I am, hoping to finally get some true mass.

Sorry for the long story. I guess a simple answer wouldn't suffice haha. Anyway, good luck to you bro and thanks for chiming in. We can all use the extra support.

iliri85
02-19-2010, 09:34 AM
Thanks man. I guess technically you can say I've been lifting for 10 years since sophomore gym in high school. So considering that, my progress BLOWS! Although I was like 100 pounds then. As they say, consistency truly is key. Which was completely absent through almost 6 years of college (super duper senior). I was basically on the original WBB program all throughout that time. My real growth began after I graduated college (Dec 06). After a few months of traveling the world to drink and fornicate myself stupid, I came home and started doing my research. I began experimenting with CrossFit and got skinny and lame. After that I began lifting heavy and reading stuff on Waterbury and Westside and finally to 5/3/1. And here I am, hoping to finally get some true mass.

Sorry for the long story. I guess a simple answer wouldn't suffice haha. Anyway, good luck to you bro and thanks for chiming in. We can all use the extra support.

That's pretty good man, you'll see massive improvements with this program, it'll be nice to see your progress at the end.

Unholy
02-21-2010, 06:09 PM
I don't think you are looking bad at all. You have to realize that a good 5lbs and what looks like an extra 2-3% bodyfat is bloat.

Within a week of switching to a cut diet you will look much leaner.

Your see food diet will work, just make sure you gain NO MORE than 1lb a week. More than 1lb and you are asking for unnecessary fat gain.

thanky0ujesus
02-22-2010, 05:56 PM
The Plan

The Workout

I'm planning to hit each bodypart twice a week so I'm going with Program 2 (ABAB). My primary focus upperbody wise will be my back. My strength is in my chest so I'll be doing that last. I will also focus on upper chest so more incline work than flat.

The Supplements

I'm waiting on my ALN order which consists of:
Maximus
Nitrean
Results
ETS

Other supplements I have will include:
Beta Alanine
Creatine Ethyl Ester Malate (I plan to drop this once I get Results)
PeptoPro for workout nutrition and pulsing
Occasional RTD shakes (Premeir from Costco)
Leucine

The Diet

I'll be eating whatever I feel like during the first week to monitor what I've been doing these past few months. I'll post some diets through the week and then dial it in next week.

Conditioning

Off days I'll be incorporating some prowlers, farmers, sledges etc, if I feel up for it. I'll utilize some complexes as well. The Cosgrove complex is by far my favorite. I plan on running the Warrior Dash here in Southern California on April 11th, so I'd like to keep myself fit in addition to getting big so I'll be trying to increase my g-flux to accommodate. I also play a few hours of flag football every week or two on Saturdays.

Other Stuff

I have a secondary goal of getting my grip strength up so I'll be playing with some grippers that I recently bought. I hope to be able to grip my #2 CoC by the end of the 12 weeks. I can currently only grip my trainer for 8 reps. Mobility and flexibility are also weak points for me so I hope to give more attention to that.

thanky0ujesus
02-22-2010, 06:05 PM
Workout A (First Day)

2.22.10

Exercises were done in the order listed. I alternated push and pull and prioritized certain bodyparts.

Bent Row
Warmup - Bar x 6
Feel Sets (1 rep) - 95, 115, 135
Work Sets (6 reps) - 155, 165, 175, 185
Main Set - 195 x 6, 2, 2, 2

Military Press (Standing)
WU - Bar x 6
Feel - 65, 85, 95
Work - 105, 115, 125, 135
Main - 145 x 6, 2, 2, 2

Pull up/ Lat Pulldown
WU - 50 x 6
Feel - 80, 100, 120
Work - 140, BW, +10
Main - +20 x 6, 2, 2, 2

Incline Bench
WU - Bar x 6
Feel - 85, 115, 135
Work - 155, 175, 195, 215
Main - 225 x 6, 2, 2, 2

Skulls
WU - Bar x 6
Feel - 30, 40, 60
Work - 70, 80, 90, 100
Main - 110 x 6, 2, 2, 2

Initial Impressions

Coming off Wendler's 5/3/1, I find it more difficult to hit higher weights as the amount of volume during ramping is greater than on 5/3/1. In addition, we're also hitting multiple 6RM in one workout versus concentrating only on one in 5/3/1. I have faith in the program and hope the extra work pays off.

thanky0ujesus
02-22-2010, 06:07 PM
I should also note: I initially estimated my weight to be 175 pounds. I just got hold of a scale and my actual weight is... 183.5. My goal by the end of the 12 weeks is to be at a solid 195 to 200 lbs.

thanky0ujesus
02-22-2010, 11:34 PM
:D

Okay, so I decided to log calories for today.

Total Calories: 3,714
Fat: 165g
Carb: 225
Protein: 321

I had no idea I was hitting those kind of numbers on protein. The fat isn't usually that high but there was pot roast and it was lookin oh so good swimming in that gravy. Here was the diet for today.

Meal 1:
Premier protein shake
60g oats
4 whole eggs in 1/2 oz EVOO

Workout:
Dextrose:Whey (40:30)

Meal 2:
PeptoPro (12g)
8oz cooked white rice (it's an asian thing)
8oz new york strip
4oz greek yogurt
1/2 oz almonds

Meal 3:
PeptoPro (12g)
8oz pot roast :D
4oz white rice
2oz white potato
2oz gravy
1/2 oz almonds

Meal 4:
Premier Protein Shake
4oz greek yogurt
1oz almonds

Daniel Roberts
02-23-2010, 03:57 AM
Yup, Wendler's 5/3/1 is a great concept, and in theory you could play around with it for the rest of your training days. But you're here! It'll take some adjusting, but after a couple sessions you'll notice that in terms of feel they're really not too different, in that you should be raring to go for the next session.

Bare in mind that because there's no forced progression (you don't have a specifc weight to hit) that you don't need to struggle beyond what you're capable of that day. Don't fear the 6RM! It's the best for the day, not the best ever! Although somedays your best ever will just happen, don't sweat it if it doesn't.

SquareHead
02-23-2010, 04:29 AM
Nothin wrong with a little gravy baby! LOL

musclemick
02-23-2010, 05:19 AM
Looking forward to seeing your progress mate

thanky0ujesus
02-23-2010, 11:21 PM
Nothin wrong with a little gravy baby! LOL

Guilty again today. LOL. LEFTOVER! Had to ride the gravy train again today.

Diet was similar to yesterday. Will post macros again tomorrow.

thanky0ujesus
02-23-2010, 11:27 PM
I have to say, the workout is having its effects on me already. I'm sore like I haven't been in a while. Partly because I haven't hit incline bench and bent rows in a while, but I think mostly because of the new stimulus from the rep scheme. I can definitely see myself making huge gains on this.

Today was conditioning day. Was very sore so weight was light.

Cosgrove complex
Reps: 6, 5, 4, 3, 2, 1
Weight: 95 lbs
Rest: 60 secs

thanky0ujesus
02-24-2010, 07:59 PM
Calories: 3051
C/P/F: 207/246/135 (27/33/40)

Not clean today. Oats and eggs for breakfast, pot roast and rice for lunch, gyro for dinner, 3 chicken thighs for 4th meal

thanky0ujesus
02-24-2010, 08:08 PM
Sleep - 5 hours

Started doing some work under the table with my old boss on a construction site. Starting next week I'll be on site from 7am-4pm so I'll have to pack a days worth of lunch. Hopefully I get my sleep on track before then.

Workout B

Back Squat
Air x 10
Bar x 6
Feel - 135, 185
Ramp - 225, 245
Work - 265 x 6, 2, 2, 2

My previous max was 285 for 6, but the ramping seemed to tire me out more. Plus the lack of sleep, I wasn't on my A game

BB Curl
Stick x 10
Feel - 20, 45, 65
Ramp - 75, 85
Work - 95 x 6, 2, 2, 2

Deadlift
Feel - 95, 135, 185, 225
Ramp - 275, 295, 325
Work - 355 x 6, 2, 2, 2

I did these touch-and-go style

Standing Calf Raise
Air x 10
Bar x 6
Feel - 135, 185
Ramp - 225, 275, 315
Work - 365 x 6, 2, 2 ,2

Since I workout at home, I don't have a dedicated calf machine so I did them standing in the power rack. They felt awkward as I'm not used to them. Guilty, yes, of not working my calves. If someone can recommend a way to properly load my calves, it would be appreciated. Also, I realized after that I did not do the slow 5 second negative as directed.

Cable Crunch
20 x 10
Feel - 50, 100, 125
Ramp - 150, 170
Work - 190 x 6, 2, 2, 2

Overall I felt my performance was okay. I feel I could've done better but I don't function well on 5 hours of sleep.

thanky0ujesus
02-24-2010, 08:10 PM
Looking forward to seeing your progress mate

Thanks for the support!

levensok
02-24-2010, 09:00 PM
Still awesome numbers, tho!

Daniel Roberts
02-25-2010, 04:30 AM
My previous max was 285 for 6, but the ramping seemed to tire me out more. Plus the lack of sleep, I wasn't on my A game


Overall I felt my performance was okay. I feel I could've done better but I don't function well on 5 hours of sleep.

Mate, don't sweat it, good and bad days happen and performance can vary drastically between them, throw in a particularly poor night's sleep and performance can take an even bigger hit. What I'm trying to say is even with consistent sleep, eating and hydration, performance can vary, chuck in an additional factor and you can perform like a completely different person.

There's another session coming up and you've done what your body was capable of doing that day - you're not going backwards. Tom made a good point elsewhere - you don't need to progress every session, the weights don't need to go up for a training effect.

thanky0ujesus
02-27-2010, 05:17 PM
Thanks Daniel, I've been really sore from that workout for the following 3 days already so I know I did some work. Just a question on recovery: should we work through our soreness? Or rest an additional day if we're still sore? I did my workout B again today and worked through the soreness and seemed to perform strong still.

Daniel Roberts
02-27-2010, 05:28 PM
Soreness is not fully understood (not even close) but as long as it's not debilitating you should follow the program as you did.You'll generally be surprised at the disconnect between what your soreness feels like it'll allow you to do and what you're actually capable of. Good job.

thanky0ujesus
02-28-2010, 04:08 PM
2.26.10

Bent Row
Warmup - Bar x 6
Feel Sets (1 rep) - 95, 115, 135
Work Sets (6 reps) - 155, 165, 175, 185, 195
Main Set - 205 x 6, 2, 2, 2

Military Press (Standing)
WU - Bar x 6
Feel - 65, 85, 95
Work - 105, 115, 125, 135
Main - 145 x 6, 2, 2, 2

Pull up/ Lat Pulldown
WU - 50 x 6
Feel - 80, 100, 120
Work - 140, BW, +20
Main - +25 x 6, 2, 2, 2

Incline Bench
WU - Bar x 6
Feel - 85, 115, 135
Work - 155, 175, 195, 215
Main - 225 x 6, 2, 2, 2

Tricep Pressdowns (Rope)
WU - 10 x 6
Feel - 30, 40, 50
Work - 45, 55
Main - 60 x 6, 2, 2, 2

thanky0ujesus
02-28-2010, 04:13 PM
2.27.10

Back Squat
Air x 10
Bar x 6
Feel - 135, 185
Ramp - 225, 245, 265
Work - 275 x 6, 2, 2, 2

BB Curl
Stick x 10
Feel - 20, 45, 55
Ramp - 65, 75, 85
Work - 95 x 6, 2, 2, 2

RDL
WU - 45 x 6
Feel - 95, 115, 135
Ramp - 155, 175, 195
Work - 205 x 6, 2, 2, 2 (with straps)

Cable Crunch
40 x 10
Feel - 75, 100, 125, 150
Ramp - 170, 200
Work - 220 x 6, 2, 2, 2

I didn't do any calf work today. I was trying to figure out a new way to load a standing calf raise in my power rack but got frustrated and dropped it. Suggestions??

thanky0ujesus
03-04-2010, 09:19 PM
This has been a rough week. It's been over 2 years since I've been on a job and I recently got hold of my old boss who thankfully had some work available for me. I've been having to travel to a construction site 30 minutes away and be there by 7am. That's early as hell for me! I'm used to getting up at noon! So I'm typically up around 5:30 to prepare some meals for the day. Luckily it's been slow on site so I hang out a few hours, head home to get a workout in and then head back on site to pick up my equipment. I'm so tired when I get home I usually take a quick one hour nap, which ends up throwing my sleep off. I try to be asleep by 9:30 but don't end up nodding off til midnight.

Long story short, I've been getting about 5 hours of sleep each night this past week. I've still been hitting the weights hard so I'll be posting some workouts soon. I'll also get a summary up of my weight changes and calories. Hoping to have my sleep on track by next week. I'm hoping for a big performance increase when I get a solid 8 hours in.

thanky0ujesus
03-06-2010, 12:44 PM
Bent Row
Bar x 6
95, 115, 135
155, 165, 175, 185, 195
205 x 6, 2, 2, 2

Standing Military
Bar x 6
65, 85, 95
105, 115, 125, 135
150 x 6, 2, 2, 2

Pull Up
50 x 6
80, 100, 120
140, BW, +20
+25 x 6, 2, 2, 2

Inc Bench
Bar x 6
85, 115, 135
155, 175, 195, 215
225 x 6, 2, 2, 2

Skulls
Bar x 6
30, 40, 60
70, 80, 90, 100
110 x 6, 2, 2, 2

thanky0ujesus
03-06-2010, 12:46 PM
Back Squat
Air x 10, Bar x 6
135, 185
225, 245, 265
285 x 6, 2, 2, 2

BB Curl
Stick x 10
20, 45, 55
65, 75, 85, 95
100 x 6, 2, 2, 2

Deadlift
95, 135, 185, 225
275, 295, 325, 355
365 x 6, 2, 2, 2

Cable Crunch
40 x 10
75, 100, 125
150, 170, 200
200 x 6, 2, 2, 2

thanky0ujesus
03-06-2010, 12:50 PM
Bent Row
Bar x 6
95, 115, 135
155, 165, 175, 185, 195, 205
215 x 6, 2, 2, 2

Standing Military
Bar x 6
65, 85, 95
105, 115, 125, 135, 145
155 x 5, 2, 2, 2

Pull Up
50 x 6
80, 100, 120
140, BW, +10, +20
+30 x 6, 2, 2, 2

Inc Bench
Bar x 6
85, 115, 135
155, 175, 195, 215, 225
235 x 5, 2, 2, 2

Rope Pressdown
Bar x 6
30, 40, 50
60, 65, 70, 75, 80
85 x 6, 2, 2, 2

Upright Row
20 x 6
30, 40
45, 55, 65, 75, 85
95 x 6, 2, 2, 2

thanky0ujesus
03-06-2010, 12:55 PM
Date/ kCal/ CHO/ Pro/ Fat/ Weight

2.27 3,463 263/ 302/ 132/ 180.2
2.28 3,548 210/ 325/ 158/ 181.0
3.01 3,749 278/ 336/ 146/ 183.0
3.02 3,569 185/ 345/ 161/ 183.0
3.03 3,818 333/ 321/ 130/
3.04 3,826 318/ 376/ 115/ 183.0
3.05 3,924 390/ 319/ 122/ 182.0

musclemick
03-07-2010, 06:14 AM
Nice lifts mate. Sucks you've been getting minimal sleep. I try to get atleast 7 hours (up at 5:30am) but most days I'm still a zombie! You should get some quick gains with that kind of calorie intake :) good luck!

Joe Black
03-08-2010, 03:43 AM
Superb job on the diet and weight gain. That's an impressive gain in weight for a week, you gotta be happy about that.

Keep focusing on the diet and training hard and your progress will continue.

You happy with how everything is going?

thanky0ujesus
03-08-2010, 12:11 PM
Nice lifts mate. Sucks you've been getting minimal sleep. I try to get atleast 7 hours (up at 5:30am) but most days I'm still a zombie! You should get some quick gains with that kind of calorie intake :) good luck!

Yeah, my biological clock is all effed up. I thought I was gonna sleep in Saturday morning but couldn't fall asleep until 4am and ended up waking at 8am! I picked up some melatonin so hopefully that gets me back on track.. that and resisting a nap during the days.


Superb job on the diet and weight gain. That's an impressive gain in weight for a week, you gotta be happy about that.

Keep focusing on the diet and training hard and your progress will continue.

You happy with how everything is going?

I'm still hesitant to assume I've made any gains in weight. When I started I initially weighed myself at 183.5 but that was in the afternoon after a day of consuming food. I'm trying to be more consistent in logging my weight (in the mornings after using the bathroom) but some morning "activities" have been inconsistent. I haven't noticed any significant increase in strength but like you said before, I don't have to hit a PR everyday to make progress. I'm still getting acclimated to the extra volume. But all in all, I do feel as though I'm making progress. More time will tell.

Joe Black
03-10-2010, 02:40 AM
Yeah, I tend to weigh between 2-4lbs heavier in the evening and the best time to weigh yourself is in the morning as you wake up.

See what Tom says, but if after another week or so you're not noticing a clear weight gain, I'd be tempted to up the calories 10% and see how you get on for another 2 weeks.

Daniel Roberts
03-12-2010, 04:10 AM
If you haven't made any clear weight gains in the last 2-3 weeks then you definitely need to up your calories - sooner or later eating at maintenance is not only going to prohibit weight gain (obviously) but as you're pretty lean anyway, it's also going to prevent any strength gains (nice prgress there by the way). I'd look to up your intake by approx 3-500kcal per day, which is a few scoops of protein in a glass of whole milk, so not a real chore.

thanky0ujesus
03-18-2010, 10:16 PM
Just wanted to chime in and say I'm still pushin hard through the program. Sorry for no updates lately. After two years of being unemployed, I'm suddenly working and started my Master's within the same week. Update to come this weekend.. hopefully. All my calories and workouts are being logged, will update journal soon.

Daniel Roberts
03-20-2010, 02:52 PM
Ok, understand, sometimes or more often than not, everything good or bad happens all at once! Good luck.

thanky0ujesus
03-22-2010, 12:06 PM
WOOHOO UPDATE

3.06 Workout B

Back Squat
Air x 10, Bar x 6
135, 185
225, 245, 265
275 x 6, 2, 2, 2

BB Curl
Stick x 10
20, 45, 55
65, 75, 85, 95
105 x 6, 2, 2, 2

RDL
95, 115, 135
155, 175, 195, 205
215 x 6, 2, 2, 2

Seated Calf
95, 115
135, 165, 185, 215, 245
275 x 6, 2, 2, 2


3.08 Workout A

Bent Row
Bar x 6
95, 115, 135, 155, 165
175, 185, 195, 205, 215
225 x 6, 2, 2, 2

Standing Military
Bar x 6
65, 85, 95, 105
115, 125, 135, 145
155 x 5, 2, 2, 2

Pull Up
50 x 6
80, 100, 120
140, BW, +10, +20
+30 x 6, 2, 2, 2

Inc Bench
Bar x 6
85, 115, 135
155, 175, 195, 215, 225
235 x 6, 2, 2, 2

Skulls
Bar x 6
30, 40, 60
70, 80, 90, 100
115 x 6, 2, 2, 2

Upright Row
20 x 6
45, 55, 65
75, 85, 95
105 x 6, 2, 2, 2

3.10 Workout B

Back Squat
Air x 10, Bar x 6
135, 185
225, 245, 265
285 x 6, 2, 2, 2

BB Curl
Stick x 10
20, 45, 55
65, 75, 85, 95
105 x 5, 2, 2, 2

Deadlift
95, 135, 185, 225
275, 295, 325, 355
375 x 6, 2, 2, 2 (strapped)

3.12 Workout A

Bent Row
Bar x 6
95, 135, 165
185, 195, 205, 215, 225
235 x 6, 2, 2, 2

Standing Military
Bar x 6
65, 85, 95, 105
115, 125, 135
145 x 6, 2, 2, 2

Pull Up
50 x 6
80, 100, 120
140, BW, +10, +25
+35 x 5, 2, 2, 2

Inc Bench
Bar x 6
85, 115, 135
155, 175, 195, 215, 225
235 x 6, 2, 2, 2

Upright Row
20 x 6
45, 55, 65
75, 85, 95, 105
115 x 6, 2, 2, 2

Rope Pressdown
10 x 6
30, 40, 50
60, 70, 75, 80, 85
90 x 6, 2, 2, 2

3.14 Workout B

Back Squat
Air x 10, Bar x 6
95, 135, 165, 185, 205
225, 245, 265
295 x 5, 2, 2, 2

BB Curl
Stick x 10
20, 45, 55
65, 75, 85, 95
105 x 5, 2, 2, 2

RDL
95, 115, 135, 155
175, 195, 205, 215
225 x 6, 2, 2, 2

Seated Calf
135 x 20
155 x 20, 175 x 15, 195 x 15
215 x 20, 235 x 20, 20, 20

Cable Crunch
100 x 10
120, 140, 160, 180, 200
220 x 6, 2, 2, 2


3.15 Workout A

Bent Row
Bar x 6
95, 135, 165
185, 195, 205, 215, 225
235 x 6, 2, 2, 2

Standing Military
Bar x 6
65, 85, 95, 105
115, 125, 135, 145
155 x 6, 2, 2, 2

Pull Up
50 x 6
80, 100, 120
140, BW, +10, +25
+35 x 4, 2, 2, 2, 2

Inc Bench
Bar x 6
85, 115, 135, 155
165, 185, 205, 225
245 x 6, 2, 2, 2

Skulls
Bar x 6
30, 40, 60
70, 80, 90, 100, 110
120 x 6, 2, 2, 2

Upright Row
20 x 6
45, 55, 65
75, 85, 95, 105
125 x 6, 2, 2, 2

3.18 Workout B

Back Squat
Air x 10, Bar x 6
95, 135, 165, 185, 205
225, 245, 265
295 x 6, 2, 2, 2

BB Curl
Stick x 10
20, 45, 55
65, 75, 85, 95
105 x 5, 2, 2, 2

Deadlift
95, 135, 185, 225
275, 295, 325, 355
385 x 6, 2, 2, 2 (strapped)

Seated Calf
135, 155 x 20
175, 185 x 15
225, 245, 275 x 20


3.19 Workout A

Bent Row
Bar x 6
95, 135, 165
185, 205, 215, 235
245 x 5, 2, 2, 2, 2

Standing Military
Bar x 6
65, 85, 95, 105
115, 125, 135, 145, 155
165 x 5, 2, 2, 2

Pull Up
50 x 6
80, 100, 120
140, BW, +10, +25
+35 x 6, 2, 2, 2

Inc Bench
Bar x 6
85, 115, 135, 155
165, 185, 205, 225
245 x 6, 2, 2, 2

Upright Row
20 x 6
45, 55, 65, 75
85, 95, 105, 115, 125
135 x 5, 2, 2, 2

Rope Pressdown
10 x 6
30, 40, 50
60, 70, 75, 80, 85, 90
95 x 6, 2, 2, 2

thanky0ujesus
03-22-2010, 01:04 PM
Date / kCal / CHO / Pro / Fat / Weight

3.06 3,784 294/ 318/ 148/ 183.0

3.07 3,401 231/ 309/ 135/

3.08 3,620 250/ 302/ 160/ 184.0

3.09 3,634 278/ 303/ 151/ 184.8

3.10 4,024 310/ 326/ 159/

3.11 3,920 237/ 371/ 168/

3.12 183.2

3.13 3.944 286/ 325/ 169/ 184.2

3.14 4,007 311/ 339/ 155/ 185.0

3.15 4,128 312/ 326/ 171/

3.16 3,948 322/ 321/ 145/

3.17 3,970 320/ 320/ 155/ 186.6

3.18 4,322 432/ 331/ 140/ 185.6

3.19 4,064 357/ 328/ 139/

3.20 185.8

3.21 3,587 218/ 281/ 180/ 185.8

I think I hit a good spot with the calories finally. 4000 Calories with protein at about 300-320g. This has put the weight gain at about 1lb a week and strength is finally going up again.

thanky0ujesus
03-22-2010, 09:13 PM
I'm a couple days late on my workouts so today was my last session (workout B) for the first 4 weeks. Reminder, I'm doing the ABAB schedule which I'm set up to start my deload this week. Perfect timing because my whole body seems to be complaining. My back has been aching a lot when I'm sitting or standing, but apparently not enough to stop me from hitting 295 on the squats again. Also, my left elbow is starting to hurt like it's never hurt before. Which is surprising because I've always had problems with my right elbow from a fracture snowboarding when I was 13.

How does the deload week work? Do you ramp up using sets of 15?

Joe Black
03-24-2010, 02:31 AM
Yep, ramp up to 2 sets where you an hit 15 reps (so not to failure)

I am assuming you ramp up using 15 rep sets (Daniel can confirm this) but either way the 2 x 15 are the most important anyway.

Good job on the weight gain. You should notice your weight creep up nicely as you rest and do less activity in the deload week, so keep well fed ;)

Great job on the diet too. Keep consistently eating like that and the weight will continue to creep up!

thanky0ujesus
03-25-2010, 10:19 PM
This workout gives an amazing, stretch mark inducing, pump.

All numbers shown are sets of 15

BB Row
115, 125, 135, 145, 145

Standing Military
45, 55, 65, 75, 75

Lat Pulldown
80, 90, 100, 110, 110

Incline Bench
115, 125, 135, 145 (x15, x9)

Skulls
30, 40, 50, 60, 60

Upright Row
40, 50, 55, 60, 60

thanky0ujesus
03-25-2010, 10:29 PM
Thought I'd post some pics after the first Phase. Had an awesome pump as well.

thanky0ujesus
03-26-2010, 12:31 PM
After deloading, is it okay to switch up the exercises or is it recommended to continue using the same exercises. Here's what I plan to switch:

Back Squats > Front Squats
RDL > Glute Ham Raise
Pullups > Rack Pullup

Thinking about switching out the following as well, but need some guidance:

Incline Bench > Incline Dumbell? I want to keep an incline movement because I like how my upper chest and front delts are filling up.
Upright Row > Kettlebell swing? I read that Dave Tate is a big fan of these, although I like the development the upright rows have been giving me. Maybe I shouldn't switch it out.
Bent Row > Chest Supported DB Row. My weight has been going up on the BB Rows but I'm having the same problem I've always had "feeling" the movement. I definitely need some thickening of my mid/lower traps.
Military Press > Seem to be doing fine here, not sure if I should swap it out.

Joe Black
03-27-2010, 03:29 AM
You look very good in your new pics.

I checked them all out and compared them to your pics 4 weeks ago and you look bigger and leaner. Your shoulders and lower back from the rear shop look leaner and your tummy is definately leaner and overally you look fuller. And you have gained weight so everything is about as good as you could want it to be for just 4 weeks, awesome job!

I find switching things up very effective normally. I normally do it every 8 weeks, but I think it's fine if you want to change some things at this point.

Have you tried the 3 point db row? basically grab a bench and put one hand on it and get into position and row from there. I def found this the easiest and best way to feel db row.

if you are getting on well with exercises, i would tend to leave them in there for another 4 weeks.

Good stuff and good work!

thanky0ujesus
03-27-2010, 09:28 PM
You think so? Honestly, I feel like I put on a little extra fat but I've accepted the small fat gain that comes along with huge muscle gains. I definitely feel much larger and everyone has noticed. I had to go out and buy new shirts today because nothing fits anymore. Picked up a bunch of Large and X-Large shirts. Feels good to finally start to fill up some XL's. Too bad my nice comfy Quiksilver jeans are lookin like emo skinny jeans.

Thanks for the advice on the exercises. I'll swap some out but keep the ones I'm still progressing on.

Daniel Roberts
03-29-2010, 03:19 AM
I'm with Daniel on this one. Yeah, you're not as lean as you were in your application photos, but then I'd say you're a touch leaner than in the photo's at the start of this thread and a hell of a lot bigger.


Incline Bench > Incline Dumbell? I want to keep an incline movement because I like how my upper chest and front delts are filling up.
Upright Row > Kettlebell swing? I read that Dave Tate is a big fan of these, although I like the development the upright rows have been giving me. Maybe I shouldn't switch it out.
Bent Row > Chest Supported DB Row. My weight has been going up on the BB Rows but I'm having the same problem I've always had "feeling" the movement. I definitely need some thickening of my mid/lower traps.
Military Press > Seem to be doing fine here, not sure if I should swap it out.

As for your proposed changes to the movements, you're experienced enough to know what does and doesn't feel right i.e. you're not swapping for the sake of change, so go with your gut.
Not sure about the kettlebell swing though especially if the upgright row is doing it for you, but choice is yours, you can always swap back if you don't like it, so do what feels right. Great job by the way!

thanky0ujesus
03-31-2010, 09:35 PM
Date kCal CHO Pro Fat Weight

3.22 3,962 309 327 149

3.23 3,944 391 317 129

3.24 4,000 391 327 127

3.25 4,002 256 329 184

3.26 3,512 287 293 135 189.2 (Friday night, had Thai food in addition to the calories)

3.27 3,365 359 263 98 (Saturday night, ate mexican food)

3.28 4,049 281 341 168 187.6

3.29 4,105 337 337 150

3.30 3,985 319 315 162

thanky0ujesus
03-31-2010, 09:38 PM
Deload week went well. Workout A, used most of the same exercises. Weights were very low as the sets of 15 caused very painful lactic acid burns. Second B Workout, I did leg extensions and leg curls for my leg work because my back has really been bugging me so I decided to try and give myself a break. Left elbow seems to be getting somewhat better. Doesn't hurt on pressing movements. Surprisingly it hurts most when doing barbell curls or turning my steering wheel right.

thanky0ujesus
03-31-2010, 09:43 PM
Dumbell Row
50, 55, 60, 65, 70
75 x 6, 2, 2, 2

Military Press
115, 125, 135
145 x 6, 2, 2 ,2

Chins
140, BW, +Belt/Chain
+10 x 6, 2, 2, 2

Dumbbell Incline Press
50, 55, 60, 65, 70
75 x 6, 2, 2, 2

Close Grip Bench
135, 145, 155, 165
175 x 6, 2, 2, 2

Upright Row
95, 105, 115
125 x 6, 2, 2, 2

I decided to be conservative in the weights and take it easy to ease back into the heavy weights especially with the new exercises.

thanky0ujesus
04-01-2010, 10:51 AM
Cals 3,994
Carb 402
Prot 317
Fat 118

thanky0ujesus
04-02-2010, 05:26 PM
This sucks. I've had a stomach flu for the past 2 days and have barely eaten anything. Nothing seems appetizing and nothing seems to stay down. I feel my muscle withering away.

SquareHead
04-02-2010, 07:12 PM
This sucks. I've had a stomach flu for the past 2 days and have barely eaten anything. Nothing seems appetizing and nothing seems to stay down. I feel my muscle withering away.

Dude, no good man. Consider it a mini cut, and be encouraged!

:)

thanky0ujesus
04-04-2010, 09:38 PM
LOL yeah, I've went from 4,000 calories a day to 1,000 calories in 4 days. I'm feeling better today so hopefully I start easing back into it tomorrow. Funny thing is I don't seem to have lost much weight, although I haven't **** in 4 days lol. My shirts and jeans are looser and I look flat in the mirror. Hopefully the muscle rebounds back quickly. I think it's time to revamp the diet and switch to some kind of carb rotation.

Daniel Roberts
04-07-2010, 09:11 AM
You just lots a ***** load of water, so you'll be flat and weak as a kitten first time back in, but as soon as your glycogen stores are up, you'll be up to previous best in a couple days.
You're in control of the diet, so have at it.

Joe Black
04-08-2010, 02:32 AM
I would stick to the current diet and keep things straight forward for now - just focus on keeping calories consistently high for a good 3-4 weeks and play it from there. I love carb rotation but it is an extra layer of complexity which I reckon you don;t need right now - you can make some great gains by sticking to the raw numbers and keepin calories high!

thanky0ujesus
04-09-2010, 01:26 PM
Yeah I think you're right. Might be too complex for me at this point. I'll keep it going as is. Thanks for the advice guys.

thanky0ujesus
04-12-2010, 11:18 AM
I just ran the Warrior Dash in SoCal yesterday. Did it in just over 32 minutes, a bit slow for a 5k because my running buddy decided to get hammered the night before. Regardless of our time, it was a bunch of fun.

So I've been taking it easy the past week since that horrible stomach bug and trying to get more healthy (my back has been feeling tight and achy) for the Warrior Dash, I'm ready to step it up again. Expect regular updates again on my journal.

thanky0ujesus
04-15-2010, 10:04 PM
4.7.10

Workout B

Front Squat
45, 75, 95, 115
135, 145, 155, 165
175 x 6, 2, 2, 2

Hammer Curl (w/Fat Gripz)
30, 40, 50
60, 70, 80
90 x 6, 2, 2, 2

GHR
BW, +10, +20, +25
+35 x 5 -

My GHR is falling apart and I need to fix it. Needs a larger toe plate and a new cushion. Any suggestions where I can buy some padding?

thanky0ujesus
04-15-2010, 10:08 PM
4.13.10

Workout A

DB Row
30, 40, 50
60, 65, 70, 75, 80
85 x 6, 2, 2, 2

Standing BB Press
65, 85, 105
115, 125, 135
145 x 6, 2, 2, 2

Chins
80, 100, 120 (Lat Machine)
140, BW, +Belt/Chain
+10 x 6, 2, 2, 2

DB Inc Press
30, 40
50, 55, 60, 65, 70
75 x 6, 2, 2 , 2

Upright Row
55, 65, 75
95, 105
115 x 6, 2, 2, 2

Close Grip Bench
95, 105, 115, 125
135, 145, 155, 165, 175
185 x 6, 2, 2, 2

I'm still taking it easy with the weights as I've felt quite "off" since being sick and haven't quite gotten back on track with the diet. Hoping to pick up the intensity soon.

BTW, I'm a proud owner of an iPad now. Too bad Fitday won't run on it. I might just have to start a new log on Fitday.com.

thanky0ujesus
04-15-2010, 10:09 PM
4.15.10

Workout B

Front Squat
45, 75, 95, 115
135, 145, 155, 165, 175
185 x 6, 2, 2, 2

Hammer Curl (w/Fat Gripz)
30, 40, 50
60, 70, 80, 90
95 x 6, 2, 2, 2

GHR
BW, +10, +20
+25 x 6, 2, 2, 2

Daniel Roberts
04-18-2010, 08:27 AM
Off topic (getting back from illness can be a bitch) how is the ipad working out for you. I know currently it won't do multiple applications simultaneously, nor can the iphone, but as I understand a new firmware upgrade will fix that for the iphone, hopefully they'll do the same for the ipad - if they do that is on my wish list! But congratulations on your new bit of kit!

SquareHead
04-18-2010, 01:26 PM
4.13.10

BTW, I'm a proud owner of an iPad now. Too bad Fitday won't run on it. I might just have to start a new log on Fitday.com.

Nice, I held out for the 3G and am on preorder. It's about to drive me NUTZ waiting on 'the end of April" stinkin Apple!

thanky0ujesus
04-18-2010, 09:29 PM
4.16.10

DB Row
40, 50, 60
70, 75, 80, 85
90 x 6, 2, 2, 2

Standing BB Press
65, 85, 105
115, 125, 135, 145
155 x 6, 2, 2, 2

Chins
80, 100, 120 (Lat Machine)
140, BW, +Belt, +10
+15 x 6, 2, 2, 2

DB Inc Press
30, 40, 50
60, 65, 70, 75
80 x 6, 2, 2 , 2

Upright Row
55, 65, 75
85, 95, 105, 115
125 x 6, 2, 2, 2

Close Grip Bench
95, 115, 135
145, 155, 165, 175, 185
195 x 6, 2, 2, 2

thanky0ujesus
04-18-2010, 09:39 PM
I'm loving the iPad right now. This is my first Apple product and was a bit hesitant about going Mac, but everything has synced up beautifully so far including my contacts and calandar in Outlook through iTunes. The product is great as long as you take it for what it is and not expect to be some power user expecting it to be a full on laptop. I don't find the multi-tasking to be an issue so far because when you get out of a program to get to another, the program pretty much saves its current state. I'm not sure what you're looking forward to multi-tasking with but yeah, I heard the new OS coming out in the summer will allow for limited multitasking.

I bought it mostly because I was hoping to get my books in ebook then I wouldn't have to lug around 20 pound engineering textbooks. The mail feature is awesome and web browsing is flawless except for the lack of flash. I opted not to get the 3G version because I have a 30 dollar Sprint plan that has unlimited data and I can tether the internet connection through my phone so no extra expenses needed for internet.

thanky0ujesus
04-28-2010, 01:42 PM
So my old man picked up this Frank Zane Leg Blaster on craigslist hoping it would help with his knee problems so I figured I'd give it a try. You can't load it up with much weight because the thing pinches your shoulders. This'll be the last time I use this thing.

FZ Squat
140, 160, 180, 200, 220 x 6, 2, 2, 2

Hammer Curl (w/ Fat Gripz)
60, 70, 80, 90, 95 x 6, 2, 2, 2

Deadlift
275, 295, 325, 355, 385 x 5, 2, 2, 2
*I dropped this for a while but brought it back and will be switching off with the GHR for my hip movements

thanky0ujesus
04-28-2010, 01:45 PM
V Grip Cable Row
240, 240, 260, 260, 280 x 6, 2, 2, 2
* I had to drop the DB Row because my dumbbells only go up to 90lbs. The cable machine has a double pulley system so the true weight is half of what it's loaded with.

Military Press
115, 125, 135, 145, 155 x 6, 2, 2, 2

Chins
140, BW, +Belt/Chain, +10, +20 x 6, 2, 2, 2

DB Inc
65, 70, 75, 80, 85 x 6, 2, 2, 2

CG Bench
165, 175, 185, 195, 205 x 5, 2, 2, 2

Upright Row
95, 105, 115, 125, 135 x 5, 2, 2, 2

thanky0ujesus
04-28-2010, 01:47 PM
Front Squat
155, 165, 175, 185, 195 x 6, 2, 2, 2

Hammer Curl (w/ Fat Gripz)
60, 70, 80, 90, 100(no grip) x 6, 2, 2, 2

Seated Calf
70, 90, 110, 130 x 6, 2, 2, 2

*I scored on a seated calf raise machine on craigslist for $80. Woohoo! Not as good as doing a straight leg calf exercise but now I can finally load my calves up. Wish I didn't sell my leg press machine.

thanky0ujesus
04-28-2010, 01:49 PM
V Row
240, 260, 280, 300, 320 x 6, 2, 2, 2

Military Press
125, 135, 145, 155, 165 x 4, 2, 2, 2

Chins
140, BW, +Belt/Chain, +10
+25 x 6, 2, 2, 2
*felt really strong on this today

Inc Bench
165, 185, 205, 225 x 6, 2, 2, 2
*Same issue here as with the DB Rows. Had to drop the Incline dumbbells and bring back the Incline Barbell Bench because my dumbbells only went up to 90lbs.

Upright Row
95, 105, 115, 125, 135 x 6, 2, 2, 2

CG Bench
165, 175, 185, 195, 205 x 6, 2, 2, 2

thanky0ujesus
04-28-2010, 01:51 PM
Front Squat
165, 175, 185, 195, 205 x 6, 2, 2, 2

Hammer Curl (w/Fatz)
70, 80, 90, 100, 105(no grips) x 5, 2, 2, 2

Glute Ham Raise
BW, +10, +20, +30 x 6, 2, 2, 2
*Finally got my GHR fixed, somewhat. Put on a more solid footplate out of wood and some beefier foam rolls. Feels much more stable.

Seated Calf
70, 90, 110, 130 x 6, 2, 2, 2
*I forgot to do the slow negative on the last workout so I used the same weight here.

thanky0ujesus
04-28-2010, 01:54 PM
V Row
240, 260, 280, 300, 320, 340 x 6, 2, 2, 2

Military Press
125, 135, 145, 155, 155, 165 x 2, 2, 2
Kinda messed this one up and did 155 twice

Chins
140, BW, +Belt/Chain, +10, +20, +30 x 5, 2, 2, 2

Inc Bench
165, 185, 205, 225, 235 x 6, 2, 2, 2

Upright Row
95, 105, 115, 125, 140 x 5, 2, 2, 2

CG Bench
165, 175, 185, 195, 210 x 6, 2, 2, 2

thanky0ujesus
05-04-2010, 01:20 PM
Front Squat
165, 175, 185, 195, 205 x 2, 215 x 6, 2, 2, 2

Hammer Curl (w/Fatz)
70, 80, 90, 100, 105(no grips) x 6, 2, 2, 2

Deadlift
275, 295, 315, 345, 365, 385 x 6, 2, 2, 2

Seated Calf
70, 90, 110, 130, 150 x 5, 2, 2, 2

thanky0ujesus
05-04-2010, 01:21 PM
V Row
260, 280, 300, 320, 340 , 360 x 6, 2, 2, 2

Military Press
125, 135, 145, 155, 165 x 6, 2, 2, 2

Chins
BW, +Belt/Chain, +10, +20, +30 x 6, 2, 2, 2

Inc Bench
165, 185, 205, 225, 245 x 6, 2, 2, 2

Upright Row
95, 105, 115, 125, 140 x 6, 2, 2, 2

CG Bench
165, 175, 185, 195, 215 x 6, 2, 2, 2

Daniel Roberts
05-13-2010, 09:13 AM
How's it going TyJ? I've been impressed with your lifting, how's the weight gain etc check your PM's.

thanky0ujesus
05-19-2010, 05:06 PM
Unfortunately, had another stomach bug this week, although not as bad as it was last month. Seemed to be a 24 hour bug or possibly food poisoning since my girlfriend had it as well. Updates at the end of the week.

thanky0ujesus
06-15-2010, 03:28 PM
Hi folks, now that HCT 12 has been out for a few weeks now and our journals have been made public, feel free to ask questions here. The lack of updates on my thread is definitely not a sign that I have stopped HCT12. I've been going strong and have some great results to post within the next couple days.

Either tonight or tomorrow, I'll have updates to my diet and workouts from the past month including some new pics.

Off Road
06-15-2010, 03:38 PM
Can't wait to see the updates. Glad you stuck with it.

Joe Black
06-16-2010, 03:04 AM
Looking forward to them and hope you continue your journal! :)

thanky0ujesus
06-17-2010, 12:27 AM
Okay, I suck at compiling photos so I did this real quick in Paint.

1st photo is at the start of the program, 2nd photo is 1 month in. About a month ago I was unhappy with some fat gain caused by coming down with a stomach flu twice during the program and throwing all diet out the window. I've been cutting the carbs hard so the last picture I am very flat and carb depleted, absolutely no pump but much leaner.

Weight wise, I'm at about 185, depleted. I'd like to take some photos after I carb back up so look forward to those soon. Anyway, this is a little teaser until I get the rest of the pics and log updated. Check back soon.

thanky0ujesus
06-22-2010, 12:43 PM
5.4 Workout B

Front Squat
165, 185, 205
225 x 6, 2, 2, 2

Hammer Curl
70, 80, 90, 100
110 x 5, 2, 2, 2

GHR
BW, +10, +20, +30
35 x 2, 2, 2

Seated Calf
70, 90, 110, 130
150 x 6, 2, 2, 2

5.6 Workout A

V Row
270, 290, 310, 330, 350
360 x 6, 2, 2, 2

Standing Military
125, 135, 145, 155, 165
175 x 2, 1, 1

Chins
BW, +Belt/Chain, +10, +20
+35 x 5, 2, 2, 2

Incline Bench
185, 205, 225, 245
255 x 2, 2, 2

Upright Row
105, 115, 125, 135
145 x 4, 2, 2, 2

Close Grip Bench
175, 185, 195, 205, 215
225 x 2, 2, 2

5.9 Workout B

Front Squat
165, 185, 205, 225
235 x 6, 2, 2, 2

Hammer Curl
70, 80, 90, 100
110 x 5, 2, 2, 2

DL
275, 305, 335, 365
395 x 5, 2, 2, 2

Seated Calf
90, 110, 130, 150
160 x 6, 2, 2, 2

5.11 Workout A

V Row
270, 300, 330, 360
370 x 6, 2, 2, 2

Standing Military
135, 145, 155, 165
175 x 2, 2, 2

Chins
BW, +Belt/Chain, +10, +20
+35 x 6, 2, 2, 2

Incline Bench
185, 205, 225, 245x4
255 x 4, 2, 2, 2

Lateral Raise
15, 20, 25, 30
35 x 2, 2, 2

Tricep Cable Ext
60, 70, 80, 90
100 x 6, 2, 2, 2

5.15 Workout B

Front Squat
165, 185, 205, 225x4
245 x 4, 2, 2, 2

Reverse Grip Bicep Curl
50, 60, 65, 70
75 x 6, 2, 2, 2

thanky0ujesus
06-22-2010, 12:54 PM
Okay so this is where I got sick for a second time. I somehow got another stomach bug. Felt exactly as it did the month prior but this time I believe it was food borne because my girlfriend had the same symptoms. I lost several pounds from not eating for probably 3 days.

I came back a week later and decided I might as well deload which looked pretty much like my first deload back in April(?). I wanted to take pictures at that point was just really disappointed with my body comp after getting sick twice in 2 months.

I decided to do a quick 1 month recomp so I cut carbs out for 4 weeks, carb loaded at every 14 days. Calories were at about 2200 calories with slightly more than half of the calories coming from fats to get my body fat adapted. I basically did 3 protein shakes (each one being 2 scoops of Nitrean) and two protein/fat meals a day. I also injested 10g of fish oil and 10g of Flax Seed Oil.

I was very happy with the results as you can see the difference in the picture posted above. I had decided to change to the ABA, BAB, routine to accommodate for the lower calories. I also missed a few workouts (only 2 workouts per week) but I was still doing outdoor circuits twice per week for GPP and fat loss. This consisted of complexes (Cosgrove Evil 8), farmers walks, prowlers, rope climbs, rope pulls with a weight on the end of the rope, sledges, etc.

The main thing I noticed was that regardless of calories being severely cut, my strength was still going up. I did cut my feeler sets but my strength did significantly go up. It was great. The 6, 2, 2, 2 rep scheme, put simply, JUST WORKS.

thanky0ujesus
06-22-2010, 01:11 PM
Keep in mind I was off for 2 weeks after having a stomach bug. I started at conservative weights and increased each workout. In the end, my strength had increased.

5.24 Workout A

High Cable Row
120, 140, 160
180 x 6, 2, 2, 2

Military Press
95, 115, 135
155 x 6, 2, 2, 2

Chins
BW, +10, +20
+30 x 6, 2, 2, 2

Incline Bench
185, 205, 225
245 x 6, 2, 2, 2

Close Grip Bench
185, 205
225 x 6, 2, 2, 2

Rear Lat Raise
25, 30
35 x 6, 2, 2, 2

5.27 Workout B

Prior to this I have been doing Front Squats, so switching back to Back Squat, I started very conservatively.

Back Squat
185, 205, 225
245 x 6, 2, 2, 2

Reverse Grip Curl
60, 70, 80
90 x 6, 2, 2, 2

GHR
BW, +10, +20
+30 x 5, 2, 2, 2

5.30 Workout A

High Cable Row
125, 145, 165
185 x 6, 2, 2, 2

Military Press
105, 125, 145
160 x 6, 2, 2, 2

Chins
BW, +10, +20
+35 x 5, 2, 2, 2

Incline Bench
185, 205, 225
255 x 6, 2, 2, 2

Cable Tri Ext
90, 100
110 x 6, 2, 2, 2

Cable Rear Lat Raise
20, 25, 27.5
30 x 6, 2, 2, 2

Hang Power Cleans (3 reps each)
95, 115, 135, 155, 175

6.1 Workout B

Deadlift
275, 305, 335, 365
395 x 6, 2, 2, 2 (PR I believe)

Seated Calf
90, 120, 150
170 x 6, 2, 2, 2

Leg Extension
95, 105, 115
125 x 6, 2, 2, 2

6.3 Workout A

High Cable Row
130, 150, 170
190 x 6, 2, 2, 2

DB Hammer Curl
25, 30, 35
40 x 6, 2, 2, 2

Military Press
105, 125, 145
165 x 6, 2, 2, 2

Chins
BW, +10, +20
+35 x 5, 2, 2, 2

Incline Bench
195, 215, 235
265 x 3, 2, 2, 2

Close Grip Bench
185, 205
225 x 6, 2, 2, 2

Rear Lat Raise
25, 30, 35
37.5 x 6, 2, 2, 2

6.8 Workout B

Squat
185, 205, 225
255 x 6, 2, 2, 2

GHR
BW, +10, +20
+25 x 6, 2, 2, 2

Curls
70, 80, 90
95 x 4, 2, 2, 2

6.10 Workout A

High Cable Row
130, 150, 170
190 x 6, 2, 2, 2

Military Press
105, 125, 145
170 x 5, 2, 2, 2

Chins
BW, +10, +20
+35 x 6, 2, 2, 2

Incline Bench
195, 215, 235
265 x 3, 2, 2, 1

Cable Tri Ext
80, 90, 100
110 x 2, 2, 2

Cable Rear Lat Raise
20, 22.5, 25
27.5 x 5, 2, 2, 2

6.15 Workout B

Deadlift
275, 305, 335, 365
405 x 5, 2, 2, 2 (PR)

Leg Extension
95, 105, 115
135 x 6, 2, 2, 2

6.16 Workout A

High Cable Row
130, 150, 170
195 x 6, 2, 2, 2

DB Hammer
30, 35, 40
45 x 6, 2, 2, 2

Military Press
105, 125, 145
170 x 5, 2, 1, 2

Chins
BW, +10, +25, +35
+45 x 2, 2, 2

Incline Bench
185, 215, 235
265 x 3, 2, 2, 2

Upright Row
95, 100, 115
135 x 6, 2, 2, 2

6.19 Workout B

Squat
205, 225, 245
265 x 6, 2, 2, 2

Cable Crunch
100, 150, 170
190 x 6, 2, 2, 2

GHR
BW, +10, +25
+35 x 2, 2, 2

Calf Raise
120 x20
140 x10
160x 6

Kong
06-22-2010, 01:23 PM
Lookin good in here, strong stuff.

thanky0ujesus
06-22-2010, 09:48 PM
High cable row
135 155 175
200 x 5, 2, 2, 2

Military press
105 125 145
170 x 4, 2, 2, 2

Chins
BW +20 +30
+45 x 6, 2, 2, 2

Incline Bench
195 215 235
265 x 4, 2, 2, 2

Close grip bench
185 205
225 x 6, 2, 2, 2

Rear lat
25 30 35
40 x 6, 2, 2, 2

I'm slowly bringing carbs back into the diet. Mostly around my workouts initially. I'm going to switch over to a carb cycle once I figure out how it works lol.