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achtungbaby
02-16-2010, 07:03 PM
1) Current calorie intake and protein intake: unknown

2) Do you have any current injuries: lower back pain on and off for 12 years (not training related and doesn't stop me from training....just have to be aware of it)

3) Access to a gym near home and one at work...will cover pretty much any excercise

4) I can commit to any day necessary for the chosen program

Pics may follow shortly depending on how brave I am feeling :)

Unholy
02-18-2010, 08:11 AM
Be brave young grasshoppa! Though as long as you take them you don't HAVE to post them now. I would like to see them though, if you can PM me. It will help me help you with your diet a bit more.

I think you will be quite happy with where your physique is heading once we get crackin.

achtungbaby
02-20-2010, 10:52 PM
I will gladly send the pics to you. Be prepared :) I don't think I am terribly far off from where you stood when you began your transformation actually, according to your great interview posted on this website. Just hairier (Canadian winters, perhaps...)

I have chosen to use Program 2 (ABAB). I was planning to put cardio in 3 times a week though I wanted to get your opinion on that before I committed to it. The focus here is definitely muscle gain but there is certainly some fat to lose.

I'll PM my photos to you ASAP as I would like to get the diet together so I can start prepping the food itself. Being prepared is where I have faulted in the past as far as diet is concerned.

Here is what I have laid out as far as training goes...please let me know what you think of the exercise selection. I have made both A and B days different purposefully but I wouldnt have any problem doing a straight repeat of each day if you thought it was better.

A:
Chinup
1-arm DB row
Flat bench press
BB shoulder press
Dips

B:
Squat
Deadlift
Calf raises
BB curl
ab rollout

C:
Pulldown
Bent-over BB row
Incline DB press
DB shoulder press
DB Tricep extension

D:
Leg Press
Rack pull
Calf press
DB curls
cable crunches

I road-tested workout A yesterday and it felt great! The final 6x2x2x2 is an asskicker and really blasts the muscle you are targeting. I found the dips at end pretty much sucked since my chest and shoulders were already fatigued and my form suffered from it. I'm not concerned given my strength and endurance will improve quickly (I hope)

achtungbaby
02-22-2010, 07:09 PM
Holy crap I have lost a buttload of strength! I guess that is to be expected after taking almost a year off :( Despite that, it was still a good and tough workout.

Chinups
BWx6
BWx6
BW+10x6
BW+15x6x2x2x2

BB Flat Bench Press
bar x6
95x6
135x6
155x6
165x6x2x2x2

BB bent-over row
barx6
95x6
115x6
135x6
135x6x2x2x2

BB shoulder press (Smith)
barx6
+50x6
+90x6
+110x6
+120x6x2x2x2

Dips
BWx6
BWx6
BWx6
BWx6x2x2x2

Cardio - 15 minutes

Not bad for the first workout though my serious lack of strength SUCKS. I'm not letting it sap my motivation though...I'm just getting my act back together so the strength will come back in time. I know I am capable of a lot more when I look back to where I was last year before I stopped training regularly. At the very least I can concentrate on form and watch my numbers go up week to week. I am a bit tired today since I didn't get much more than 5 hours sleep last night but I felt better once in the gym. Not much else to say about the workout yet but I am predicting some considerable soreness starting to set in about 24 hours from now :)

So I used today to gauge my diet and see if I am hitting the right amount of nutrients when eating carefully. Surprise surprise...not even close. I ate healthy meals, had healthy snacks and a shake post-workout. I'm still shy in all 3 nutrients (fat, carbs, protein). I expected that and will be tweaking accordingly. I always thought I ate a lot and could easily get my nutrient macros satisfied but when you need to eat strictly it's not so straightforward. Tomorrow I will work harder at it and hopefully get closer to the macros we've set.

SquareHead
02-22-2010, 09:35 PM
I would like to get the diet together so I can start prepping the food itself. Being prepared is where I have faulted in the past as far as diet is concerned.



Me too, I've been applying some simple project management principals here though. If you donít plan the plan you're planning to fail, if your not working the plan you're not working at all... :) catch it, if you're not working to specific goals that are well mapped out your just 'working'. I've found it helpful to get good ingredients and use fitday to calculate my meals.

Best of luck to you!

thanky0ujesus
02-22-2010, 10:10 PM
strength gains should come back fairly quickly.. good luck

achtungbaby
02-23-2010, 07:23 AM
thanks guys...good luck to you both!

achtungbaby
02-24-2010, 11:55 AM
Program 2 Workout B

squats
bar x 6
bar x 6
115 x 6
165 x 6
185 x 6 x 2 x 2 x 2

deadlift
bar x 6
bar x 6
135 x 6
185 x 6
195 x 6 x 2 x 2 x 2

Calf press (in leg press machine)
0 x 6
90 x 6
180 x 6
270 x 6
360 x 6
430 x 6 x 2 x 2 x 2

BB curl
20x6
40x6
60x6
80x6x2x2x2

cable crunch
45x6
90x6
120x6
135x6x2x2x2

Pretty great workout today....leg fatigue hit me hard once I got home. I'm a bit reserved in my weights since I dont want to overdo it too fast but am confident my strength will come back quickly and the numbers will rise. Was surprised but happy how comfortable I was with my squats and deadlifts. They are tough lifts to do but I felt great doing them and very in control. I wasn't expecting my calf press number to shoot so high already but there you have it.

I got a good night sleep (Canada 8 Germany 2!!) and had a good level of motivation before and during my workout.

Weighed in this morning at 215, down 2 pounds from Monday. Not taking any jumps or dips in weight too seriously at this point.

achtungbaby
02-25-2010, 12:17 PM
Program 2 Week 1 Workout A (2)

Lat pulldowns
50x6
80x6
110x6
140x6
150x6x2x2x2

One-arm DB bent over rows
20x6
50x6
60x6
70x6x2x2x2

Smith machine incline bench press
barx6
+50x6
+90x6
+110x6
+140x6x2x2x2 (reps were clean but got really tough at the end)

Machine shoulder
40x6
60x6
75x6
90x6x2x2x2

Skullcrushers
40x6
60x6
65x6
70x6x2x2x2

Great workout today. I would have done cardio at the end but my quads are pretty sore from yesterday's workout. I have friends in from out of town this weekend so I wanted to get one of the two workouts in before they show up. Had a good sleep last night (Canada 7 Russia 3!! and 4 more medals won!) and my motivation and energy were very good. I would have preferred not to do incline BB press in a Smith machine but the gym near my house is limited but not terribly so. I was content with my lifts and anxious for them to start creeping up.

Unholy
02-25-2010, 01:06 PM
Doing great in here mate!!!

achtungbaby
02-25-2010, 04:03 PM
Thanks Paul! I'm enjoying myself. If you, or anyone else, has any changes to suggest please feel free :)

achtungbaby
03-01-2010, 01:23 PM
I had a busy weekend but did get to finish my first full week of the program...just didnt get a chance to sit down and log my second B workout, which I will do tonight after the first A workout of week 2.

Week 1 report:
CURRENT WEIGHT: 215 (each week I will consistenly do a monday morning weigh-in straight out of bed)
LAST WEEK'S WEIGHT: 218
CURRENT AVERAGE CALORIES, PROTEIN, CARB & FAT: 2500/175/260/60 (a bit short but working out the diet kinks every day!)
HOW TRAINING / STRENGTH GAINS ARE GOING: training is great...really like the layout of the program and find it easy to stay motivated
ANY DEVIATIONS FROM THE PLAN THIS PAST WEEK: no

achtungbaby
03-01-2010, 06:59 PM
Program 2 Week 1 Workout B (2)

Leg Press
90x6
180x6
270x6
320x6x2x2x2

Rack pull
45x6
135x6
155x5
185x6x2x2x2

Calf press
90x6
180x6
270x6
360x6
450x6x2x2x2

DB curls
20x6
30x6
35x6
40x6
45x6x2x2x2

cable crunches
60x6
90x6
120x6
135x6x2x2x2

Not a bad workout though my energy was lacking. Had a nice level of motivation throughout and tried to push it hard even though I was tired. Next week will be better :)

achtungbaby
03-01-2010, 07:08 PM
Program 2 Week 2 Workout A (1)

Chinups
BWx6
BWx6
+10x6
+15x6x2x2x2

BB bent-over rows
barx6
95x6
135x6
145x6x2x2x2

BB flat bench press
barx6
95x6
135x6
165x6
175x6x2x2x2

Shoulder press
0x6
60x6
120x6
150x6
180x6x2x2x2

Dips
6
6
6
6x2x2x2

Great workout tonight. Energy level and motivation were good. Some of my lifts are up from last week's A workout as well.

levensok
03-02-2010, 06:38 PM
Nice job with the chinups. I'm envious :p

achtungbaby
03-02-2010, 10:08 PM
Thanks! I have done much better in the past so I look forward to improving.

achtungbaby
03-03-2010, 05:23 PM
Program 2 Week 2 Workout B (1)

Squat
barx6
115x6
155x6
185x6
205x6x2x2x2

Deadlift
barx6
135x6
185x6
205x6x2x2x2

Calf raise
90x6
180x6
270x6
360x6
450x6x2x2x2

BB Bicep curl
30x6
60x6
70x6
80x6x2x2x2

cable crunch
60x6
90x6
120x6
135x6
150x6x2x2x2

Great workout today. Numbers up a bit from last week. I had a good night's sleep and motivation level was good too.

achtungbaby
03-05-2010, 02:07 PM
Program 2 Week 2 Workout A (2)

Lat pulldown
50x6
90x6
130x6
150x6
160x6x2x2x2

DB bent-over 1 arm rows
20x6
40x6
60x6
70x6
75x6
85x6x2x2x2

Incline DB bench press
25x6
45x6
55x6
65x6
70x6
65x2x2x2 (couldn't get the 70's into position: FAIL)

machine shoulder press
warmupx6
50x6
70x6
90x6
100x6x2x2x2 (needed help to get into position on the last 2 sets)

overhead DB tricep extension
40x6
60x6
70x6
75x6 (stopped here...felt a little pull in my right trap...@#$%)

All in all, a great workout but imploded a bit at the end...just couldn't finish the overhead tricep extension and didnt want to hurt myself. Had a good nights sleep before and motivation was good too.

levensok
03-05-2010, 03:59 PM
Lookin solid, bro!

achtungbaby
03-05-2010, 09:57 PM
thanks!

achtungbaby
03-06-2010, 03:06 PM
Program 2 Week 2 Workout B (2)

Leg Press
90x6
180x6
270x6
360x6
450x6x2x2x2

Rack Pull
45x6
135x6
185x6
205x6x2x2x2

Seated Calf Raise
50x6
90x6
110x6
130x6x2x2x2

DB bicep curls
20x6
30x6
40x6
45x6x2x2x2

decline twisting ab crunch
BWx6
BWx6
BWx6x2x2x2

Great workout today. My leg press is drastically higher than last week, so I consider last week's to be a fluke of some sort. Otherwise the other numbers are slightly higher or at least consistent. Diet is going well...it's nearly impossible to resist my mother's cooking but I did just that last night. The overall cravings for anything junky has pretty much subsided. I am hitting my macros most of the time though I still need to be a little more prepared.

musclemick
03-07-2010, 06:10 AM
Looking good mate. I noticed a major strength loss when I had a break from weighted chins but only took a month or so to get me back to the same point. keep up the good work and good luck for your future training :)

achtungbaby
03-07-2010, 08:07 AM
Thanks a lot! Your lifts listed in your signature are amazing, nice work!

Joe Black
03-08-2010, 03:13 AM
Great work going on in here. Thats a nice little weight drop from week 1, how are you doing on the weight right now?

Also are you doing any cardio?

achtungbaby
03-08-2010, 07:25 AM
Thanks a lot Dan! Here is the week 2 report. Is it easier for you if I enter this on sundays? Either day is fine with me. I haven't done cardio the 3 times I intended off the bat (once each week so far...) but this week I will start including it more often now that the soreness isn't as bad in my legs as it was in week 1.

Week 2 report:
CURRENT WEIGHT: 216 (up 1 from last monday....I stepped up eating this week to meet my calorie and macro levels so maybe that's it. or its a pound of muscle :) )
LAST WEEK'S WEIGHT: 215
CURRENT AVERAGE CALORIES, PROTEIN, CARB & FAT: 2600/175/275/60 (still trying to organize my diet better)
HOW TRAINING / STRENGTH GAINS ARE GOING: very well! this week felt even better than the first and i say increases in many of my exercises
ANY DEVIATIONS FROM THE PLAN THIS PAST WEEK: some of the exercises may change depending on what weights/machines are available but I still follow the exact layout of the program (ie vertical pulling, horizontal press, etc)

achtungbaby
03-08-2010, 10:47 AM
Program 2 Week 3 Workout A (1)

Chinups
BWx6
BWx6
BW+10x6
BW+20x6x2x2x2

BB bent-over row
45x6
95x6
115x6
135x6
155x6x2x2x2

BB flat bench press
45x6
95x6
135x6
155x6
175x6
180x6x2x2x2

Shoulder Press (Smith)
barx6
+50x6
+70x6
+100x6
+110x6x2x2x2

Dips
6
6
6x2x2x2

Great workout today. Chinups, bench and rows are all up from last week. I was certain I could finally add some weight to my dips but felt off on the last set so I didn't want to compromise form. Next week!! Energy level was high, motivation was high and had an OK sleep last night. I have had nagging lower back issues for years, nothing that stops me from training but it does affect my sleep. So I may need to start doing some core/ab work at home to help strengthen it (Dan, you may want to let me know if thats OK or if it interferes with the program)

Joe Black
03-10-2010, 02:22 AM
Good job on the workouts and nice end of week update!

A quick question. From looking at your pics and reading your application, it's obvious that you want to get into better shape and lean up, am I correct?

If you are currently weighing 215, I think a good goal to aim for by the end of week 12 would be sub 200lbs. Would you agree with this?

Sub 200 is absolutely possible (in fact it's a little on the low side, if you really push it you may be able to get closer to 190) However if you want to achieve this, you're going to need to really focus in on the diet and cardio. You literally need to think diet, cardio and then training - in that order. Trust me, you will continue to get stronger, you'll feel the best you've ever felt and it's possible you'll add some lean mass along the way, but ultimately you need to pull that weight down first and foremost. You need to be looking for about 2-3 lbs a week for the next few weeks and then 1-2 lbs thereafter.

Starting with diet, you say you're on 2600/175/275/60. I assume thats carbs/protein/fat, but either way it doesn;t quite add up. (comes to 2340 calories) I think we need to start at your diet numbers again and get it all squared up.

If you're at 215 now and let's assume you want to get to 190, if you follow the nutritional guidelines in the program anmd stick with the low activity formula, you would come out as:

2660 calories
Protein - 250g
Fat - 70g
Carbs - 175g

Personally though, seeing as you are looking to lose weight, I would make a few changes to this if you're up or it? Basically we'll reduce the calories a little further by bringing the protein down and we'll play with the carbs a bit on training days to keep your energy levels high for the weights. This is actually a plan that Unholy gave me a while back and fairly close to the current diet I am on working with Shelby Starnes, so you're in good hands. (and it;s not far from the nutritonal advice in the program)

Training days - 75/250/200 (fat/carbs/protein)
Off Days - 75/175/200 (fat/carbs/protein)

That would see you at 2175 calories on non training days and 2475 on training days and even though tha sounds low, if your food sources are relatively clean, trust me it's going to be a decent amount of food. Don;t worry too much about timing, because the number one goal is to hit those numbers each day. On workout days try and schedule the carbs around your first meal of the day and pre/post workout, but whatever happens, hit those numbers each day.

And as for cardio, you definately need to be doing 3 sessions a week. When, it doesn;t matter. Either on off days or after your workouts, just get it done. 30 mins at a moderate pace (say 140BPM).

Hit those numbers, do that cardio and attack those weights and you're going to get lighter, stronger and feel awesome, I promise you.

Fitday is a brilliant tool and I know you are using that, so can you post your fitday link from time to time so I can see what you;re eating?

how does that all sound?

Joe Black
03-10-2010, 02:25 AM
Also just to give you the confidence that this will work, I went from 215 to 200 simply making better food choices and then from 200 to 190 with the plan above and then to 180 with a stricter carb rotation diet and more cardio, so I KNOW this will work for you!

achtungbaby
03-10-2010, 10:23 AM
Thanks so much for the informative post Dan, fantastic information. Between what you and Paul have told me I have a much clearer view of what I should be doing nutritionally. I haven't been too far off in my mind but I know I could be much more organized and a little more strict :) I definitely want to be leaner and in better shape, as you say above, but gaining muscle is and always is a priority. However from the combination of this program plus the diet structure you and Paul have advised me on I am not concerned about missing anything as far as muscle growth goes...in the ends it's all going to come together, which honestly makes me enjoy the program even more. Thanks again for the info and I am going to pour over it again this evening at work and start laying out a more strict approach to my eating.

achtungbaby
03-10-2010, 03:28 PM
Program 2 Week 3 Workout B (1)

Squat
45x6
95x6
135x6
165x6
185x6
205x6x2x2x2

Deadlift
45x6
135x6
165x6
185x6
215x6x2x2x2

Standing machine calf raise
100x6
200x6
300x6
400x6
440x6x2x2x2

BB curl
barx6
35x6
60x6
75x6
85x6x2x2x2

Cable crunches
60x6
85x6
130x6
165x6x2x2x2

Another great workout today. Really feeling tired in my legs and back as I am logging this. Squats stayed the same as last week but deadlift and bicep curls are up. Energy level and motivation were high. OK sleep last night, woke up early to drop my wife off at work then back to bed for 2+ hours. Diet has been clean today and am looking forward to changing it up per Dan's suggestions.

Daniel Roberts
03-12-2010, 04:23 AM
All looks good to me, and good to see the realisation about diet - that'll propel you on to great things. As for pyour progression, it looks to be going well. Don't expect to hit a PR on both your squat and dlift in the same session or at least not very often! They tend to alternate, like most of the exercises really.

achtungbaby
03-12-2010, 09:53 AM
Thanks Daniel. I haven't let any of my lifts bother me since week 1...there really isn't anywhere for them to go but up if you stick with it. Even if just one lift is better than the previous week I am happy.

achtungbaby
03-12-2010, 06:00 PM
Program 2 Week 3 Workout A (2)

Lat Pulldown
55x6
100x6
130x6
145x6
160x6x2x2x2

DB bent-over row
30x6
50x6
70x6
80x6
85x6x2x2x2

Smith Incline bench press
barx6
+50x6
+80x6
+110x6
+120x6x2x2x2

Seated machine shoulder press
60x6
105x6
135x6
165x6
180x6x2x2x2

Tricep pressdowns
40x6
70x6
100x6
115x6
130x6x2x2x2

Good workout tonight. My energy level was a bit low from a busy work week and hectic schedule but I pushed hard nonetheless. Motivation was still high and I spent all day looking forward to working out.

achtungbaby
03-13-2010, 08:14 PM
Program 2 Week 3 Workout B (2)

Leg press
90x6
180x6
270x6
360x6
450x6
500x6x2x2x2

Rack pull
45x6
95x6
115x6
155x6
185x6
215x6x2x2x2

seated calf raise
45x6
90x6
115x6
130x6x2x2x2

DB bicep curl
20x6
30x6
40x6
45x6
50x6x2x2x2

decline twisting ab crunch
BWx6
BWx6
+10x6
+10x6x2x2x2

Great workout today...rack pull, leg press and bicep curls are all up from last week. Motivation was high, energy was good.

achtungbaby
03-15-2010, 08:15 AM
Week 3 report:
CURRENT WEIGHT: 213.5
LAST WEEK'S WEIGHT: 216
CURRENT AVERAGE CALORIES, PROTEIN, CARB & FAT: on target, carbs just a bit over
HOW TRAINING / STRENGTH GAINS ARE GOING: going great. strength is up across the board. no physical changes I can see yet
ANY DEVIATIONS FROM THE PLAN THIS PAST WEEK: none

achtungbaby
03-15-2010, 12:39 PM
Program 2 Week 4 Workout A

Chinups
BWx6
BWx6
+10x6
+25x6x2x2x2

BB flat bench press
45x6
95x6
135x6
165x6
185x6x2x2x2

BB bent-over rows
45x6
95x6
115x6
135x6
155x6
165x6x2x2x2

Smith shoulder press
barx6
+50x6
+70x6
+100x6
+110x6

tricep dips
BWx6
BWx6
+10x6
+10x6x2x2x2

Nice workout today. Some more jumps in weight in some of the lifts. Energy and motivation were high. Good night of sleep last night. This week I will change my schedule a bit. Once a month (typically) I work midnight shifts on the weekend (starting friday and saturday at midnight). It basically turns me into a fatigued monster for 2 days. So I will do my first A and B workouts on monday/tuesday and the second set of workouts thursday and friday. I figure this is a safer way to go than forcing a workout on saturday afternoon or evening before going into work at 12am.

Joe Black
03-16-2010, 08:27 AM
Your strength is going up and your weight is going down - congrats!

How's the diet and cardio going for you?

achtungbaby
03-16-2010, 08:57 AM
Going well! I've got one cardio session in so far this week and will have 2 more done by week's end. The diet is going well too...i find my carbs are running high but I have been getting very close to my targets. Picked up more protein this weekend and a ton of meat so I'm stocked up for a bit.

Joe Black
03-16-2010, 09:07 AM
good stuff!

achtungbaby
03-16-2010, 03:11 PM
Program 2 Week 4 Workout B (1)

Squat
45x6
95x6
135x6
165x6
185x6
205x6
215x6

Deadlift
45x6
135x6
185x6
205x6
215x6x2x2x2

Standing machine calf raise
BWx6
150x6
255x6
315x6
360x6
390x6x2x2x2 (different machine than last week's workout, so the weights are slightly different)

BB Bicep curl
30x6
50x6
70x6
80x6
90x6x2x2x2

standing cable crunch
60x6
90x6
120x6
150x6
165x6
180x6x2x2x2

Great workout today. A few more increases in weights which is always a pleasure to see. Energy level and motivation were both high today, and a good sleep last night too.

achtungbaby
03-18-2010, 02:06 PM
Program 2 Week 4 Workout A (2)

Lat pulldowns
65x6
95x6
125x6
155x6
170x6x2x2x2

DB one-arm bent-over rows
30x6
50x6
70x6
80x6
90x6x2x2x2

Incline bench press (Smith)
barx6
+50x6
+80x6
+100x6
+120x6
+130x6x2x2x2

Seated machine shoulder press
0x6
90x6
120x6
150x6
180x6
195x6x2x2xFAIL

straight-bar tricep pressdown
45x6
75x6
105x6
120x6
135x6
150x6x2x2x2

Great workout today. Built up a good sweat actually. Increases in weights across the board which makes me a happy man (OK except for the fail in the final mini-set in shoulder press which pissed me off). Energy and motivation both high today.

achtungbaby
03-19-2010, 01:16 PM
Program 2 Week 4 Workout B (2)

Leg press
0x6
90x6
180x6
270x6
360x6
450x6
540x6x2x2x2

rack pull
45x6
95x6
135x6
185x6
215x6x2x2x2

seated calf raise
0x6
45x6
70x6
90x6
115x6
135x6x2x2x2

DB bicep curl
20x6
30x6
40x6
50x6x2x2x2

machine ab crunch
0x6
20x6
40x6
50x6
70x6x2x2x2

Good workout today. Energy and motivation were high.

Joe Black
03-20-2010, 12:54 AM
Good work in the gym!

How is the diet going? Are you able to post your daily numbers alongside your workouts?

achtungbaby
03-20-2010, 05:59 AM
Thanks Daniel. The diet is going very well. I'll start posting my numbers with my next workout, no problem at all.

achtungbaby
03-22-2010, 12:57 PM
Week 4 report:
CURRENT WEIGHT: 211.8
LAST WEEK'S WEIGHT: 213.5
CURRENT AVERAGE CALORIES, PROTEIN, CARB & FAT: averaging out at 2400/190/230/70 on training days and 2100/190/190/75 on off days
HOW TRAINING / STRENGTH GAINS ARE GOING: excellent. increases in all exercises consistently
ANY DEVIATIONS FROM THE PLAN THIS PAST WEEK: altered workout schedule to a monday/tuesday and thursday/friday split to accommodate my work schedule this past weekend.

achtungbaby
03-22-2010, 08:10 PM
Program 2 Week 5 Workout A (1)

Chinups
BWx6
BWx6
+10x6
+25x6
+25x6x2x2x2

BB flat bench press
45x6
95x6
135x6
185x6
195x6x2x2x2 (help with lift-off on the cluster sets)

Seated upright high row (weights are for each side)
0x6
40x6
60x6
80x6
90x6x2x2x2

Smith shoulder press
0x6
50x6
70x6
100x6
120x6x2x2x2

tricep dips
BWx6
BWx6
+10x6
+10x6x2x2x2

Diet: I'm not done with my day as I enter this so as of now I am at 1800/25 fat/230 carb/173 pro. I should be on target after my next snack.

Really great workout tonight. Focus/energy/motivation were all high and just felt great period. Increased in bench press and shoulder press. Still sucking bigtime at the dips...will maybe change those for something else after the deload. Speaking of which....my bad guys, I thought deload for program 2 was after week 5, not 4. Should I go on with the week as planned or finish the week with the deload? Also, do we factor in our cardio and workouts into our calorie levels? It may have been mentioned somewhere but I haven't come across it in my scans of the journals.

achtungbaby
03-23-2010, 08:21 PM
Program 2 Week 5 Workout B (1)

Squats
45x6
135x6
185x6
205x6
225x6x2x2x2

Deadlift
45x6
135x6
185x6
205x6
225x6x2x2x2

Calf press (leg press)
BWx6
0x6
180x6
270x6
360x6
450x6
500x6x2x2x2

BB Bicep curl
30x6
50x6
70x6
90x6
100x6x2x2x2

ab crunch machine
0x6
30x6
50x6
80x6
95x6x2x2x2

Diet: 2375/250 carbs/67 fat/197 protein

Terrific workout today. Motivation was high, energy was so-so but once I got to the gym I got right into it and energy wasn't a problem. Increases in weights for all the lifts too

Joe Black
03-24-2010, 03:02 AM
Good job on the workouts.

Keep your calories levels at what we discussed and nail the 3 x 30min cardios on top of it. Don;t try and calculate the calories in the cardio etc.

If your weight loss stalls, we just decrease calories a touch and up cardio a touch to get things moving again.

Out of curiousity, are you using fitday to track the calories?

And are you managing to get in at least the 3 x 30 mins?

achtungbaby
03-24-2010, 10:04 AM
I've been tracking my diet on an iPhone app called Lose It. I can update my food while I'm still eating. It's ridiculously convenient especially since my phone is never more than an arm's reach away :) It tracks my macros, calories and gives me weekly averages...quite handy.

Cardio is going well. Weeks 1-3 I did cardio 1x30, week 4 and onwards I am hitting 3x30.

Weekly average so far is 50g fat /248 carb/188 pro (the low fat is my mistake...I usually have a snack of raw almonds and/or walnuts and I ran out monday). Today is a non lifting day, will do cardio only, so carbs will be decreased to 175. I'm deviating from the schedule, like I did last week, to a monday/tuesday thursday/friday split for the workouts to accommodate some family commitments (in-laws coming for the weekend....I'd rather do 6 hours of cardio, personally :) )

Joe Black
03-24-2010, 10:06 AM
Good job, keep up that plan and the weight will keep coming off!

achtungbaby
03-25-2010, 03:00 PM
Program 2 Week 5 Workout A (2)

Lat pulldowns
0x6
60x6
105x6
130x6
150x6
170x6x2x2x2

1-arm DB bent-over rows
30x6
60x6
70x6
80x6
90x6x2x2x2

Smith incline bench press
0x6
+50x6
+80x6
+100x6
+120x6
+140x6x2x2x2

Seated machine shoulder press
0x6
30x6
60x6
75x6
85x6
90x6x2x2xfail

Tricep rope pulldowns
25x6
55x6
85x6
115x6
125x6x2x2x2

Great workout today. Had hoped to get cardio in after but would have made me late for work, so I will get my third cardio session in over the weekend. Energy/motivation both high and a decent sleep last night.

Today's diet: not done as I post this but on track to hit macros

yesterday's diet: 78 fat/135 carb/210 pro (non-training day, but carbs are still lower than they should be)

achtungbaby
03-26-2010, 01:26 PM
Program 2 Week 5 Workout (2)

Leg press
0x6
180x6
270x6
360x6
450x6
540x6
590x6x2x2x2

rack pull
55x6
100x6
135x6
185x6
205x6
235x6x2x2x2

Standing machine calf raise
BWx12
195x6
270x6
330x6
375x6
405x6x2x2x2 (max weight on machine)

DB bicep curl
25x6
35x6
45x6
50x6
55x6x2 (form started to break so I dropped by 5)
50x2x2

cable crunch
90x6
120x6
150x6
180x6x2x2x2

Pretty good workout today. Motivation was high but energy was kinda blah (crappy sleep last night). I was surprised I did as well on leg press given I wasn't feeling super energetic but that gave me a boost for the rest of the workout.

Diet today is on track

Thursday's diet: 2250 cals / 84 fat / 200 carb / 180 pro --> work was busy last evening so I fell a little short on carbs/protein since there wasnt anything healthy to grab while at work :(

Joe Black
03-27-2010, 03:22 AM
Keep it up buddy, interested to know how your weight is looking!

achtungbaby
03-29-2010, 08:11 AM
Week 5 report:
CURRENT WEIGHT: 215.3 <---- WTF?
LAST WEEK'S WEIGHT: 211.8
CURRENT AVERAGE CALORIES, PROTEIN, CARB & FAT: 2350/190/230/70 average for the week
HOW TRAINING / STRENGTH GAINS ARE GOING: great! still increasing in most if not all exercises every week or so
ANY DEVIATIONS FROM THE PLAN THIS PAST WEEK: altered workout schedule to a monday/tuesday and thursday/friday split to accommodate my schedule this past weekend.

What the hell?? Everything has been going great as far as diet and cardio is concerned yet my weight jumps 3.5 pounds. I ate pretty well this weekend while I had family visiting though it was on the salty side of things but I stayed within my macros, carbs only a bit over. I'm hoping it's just an abberation or something wrong with my scale :) !

achtungbaby
03-29-2010, 05:08 PM
After being kinda pissed all day about that gain in weight I'm wondering if maybe I am retaining water or something? There is no way I overate enough to warrant a 3.5 pound gain and I certainly didn't spend my time at McDonalds last week. We had chinese take-out sunday evening, and even though I stay away from anything fried and greasy, that food is still loaded with MSG and salt. Just for 'fun' today while working out I weighed myself and near the end of the workout I was weighing at 211-212 on the gym scale, and that was with just a bit of water between exercises and at least an hour/hour and a half since I had eaten anything before arriving at the gym. Anyway, just trying to wrap my brain around it...you guys running the show know a lot more about these things than I so I will be interested to hear what you think. I'd assume that if I did gain 3.5 pounds of nasty fat in 1 week that I would physically see/feel it in some way....

One more thing....my work schedule isn't a typical 9-5 sort of thing. I'm not complaining but I'm curious if that plays a role. I can't really time my meals and intake like most other guys would who are up at 7am for example. I work 430pm-midnight a good 80% of the time if not more. My body has adapted to staying awake until 2-3am and waking around 10-1030. So, in most cases give or take, my breakfast could be anywhere from 1030-11am. Gym would be 1pm. I eat lunch around 230-3pm and supper around 730-8pm. I snack accordingly to that schedule (nuts, protein shakes, etc) and if I find that I am short on one or more of my macros I will eat after work when I am home, about 1230am-ish. Is eating food at later hours going to be a problem for my physically or is it now moot given I have altered my body's daytime schedule back a few hours but still consistent to a normal time frame? Do I make sense or have I rambled on enough? :)

achtungbaby
03-29-2010, 05:22 PM
Program 2 Week 6 Deload workout A

lat pulldown
2x120x15

low row
2x120x15

DB flat bench press
2x50x15

standing military press
2x65x15

bench dips
2xBWx15

Deload workout went great. It's interesting having to factor in the endurance instead of just going balls-out heavy. Noticeable pump in my shoulders after the military presses and felt some burn in my chest and tris at the end of their sets. My energy level was high but motivation was a bit low after the morning weigh-in bull****. Felt better and got over it as the workout progressed. Didn't post the workup sets, just the final 2x15 reps.

30 minutes of cardio done after weights.

Diet is on track so far today.

levensok
03-30-2010, 11:52 AM
Don't worry, you're not alone--the scale is my enemy as well. At any given point during the week I will be 0 - 5 pounds heavier than the day before. I think you are right about the salt and MSG as these additives can really effect your water retention.

Looking in the mirror and judging how your clothes feel have been the most telling indicator so far. I wouldn't be too worried about it. If you put in the work and watch the diet, the weight loss will come.

achtungbaby
04-04-2010, 05:14 PM
Sorry for being MIA this week....super busy but I got my deload workouts and cardio in, just no time to sit and update my journal. Everything will be updated tomorrow along with my week 6 recap. Happy Easter to those who are celebrating this weekend

achtungbaby
04-05-2010, 07:50 PM
Week 6 report:
CURRENT WEIGHT: 213.8
LAST WEEK'S WEIGHT: 215.3
CURRENT AVERAGE CALORIES, PROTEIN, CARB & FAT: 2450/195/240/80 average for the week
HOW TRAINING / STRENGTH GAINS ARE GOING: this was deload week so I didnt have much basis for comparison but i'm feeling strong and training is going great
ANY DEVIATIONS FROM THE PLAN THIS PAST WEEK: none

cardio done 3x 30minutes

work is busy so I only have a few minutes to update this. I'll post the remainder of my deload week alond with my first week 6 workout tomorrow.

achtungbaby
04-06-2010, 04:15 PM
Deload workouts B, A(2), B(2)

B
squats
2x135x15

deadlift
2x135x15

seated calf raises
2x90x15

BB bicep curl
2x70x15

ab crunch machine
2x15

A(2)
lat pulldowns
2x120x15

low row
2x120x15

DB flat bench press
2x55x15

standing military press
2x65x15

bench dips
2xBW+25x15

B(2)

leg press
2x360x15

rack pulls
2x135x15

standing calf raise
2x300x15

DB bicep curl
2x40x15

decline ab crunch
2x15

No major notes to make on my deload workouts...they went really well and a few exercises surprised me with how much I could do cleanly for 15 reps. Did cardio as well, 3x30 minutes. Diet was good during deload week though on the last weekend (Easter) I could have done better. I kept my macro targets the same as what they are during regular training weeks.

achtungbaby
04-06-2010, 04:19 PM
Program 2 Week 7 Workout A

Chinups
BWx6
BWx6
+10x6
+25x6x2x2x2

BB bent-over rows
45x6
95x6
135x6
155x6
175x6x2x2x2

BB flat bench press
45x6
95x6
135x6
165x6
185x6
195x6x2x2x2

Seated shoulder press
75x10
105x6
135x6
165x6
180x6
195x6x2x2x2

Tricep straight-bar pressdown
55x8
85x6
115x6
130x6
140x6
150x6x2x2x2

20 minutes cardio after workout

Great workout here...strength levels all the same or a few pounds higher than week 4.

Diet was good yesterday....within 5-10 g of all macros. Diet is on track today as well.

Joe Black
04-08-2010, 03:16 AM
Good work - keep that diet and cardio up and we'll review things next week - nice little weight drop last week though I want to see it move a little faster really. But, it's going down so we're on the right track!

achtungbaby
04-10-2010, 04:32 PM
Program 2 Week 7 Workout B (1)

Squats
45x6
135x6
185x6
205x6
225x6x2x2x2

Deadlift
45x6
135x6
185x6
205x6
225x6x2x2x2

Calf press (leg press)
BWx6
0x6
180x6
270x6
360x6
450x6
540x6x2x2x2

BB Bicep curl
30x6
50x6
70x6
90x6
100x6x2x2x2

ab crunch machine
0x6
30x6
50x6
80x6
95x6
110x6x2x2x2

Pretty much the same as the week before deload, just a few minor increases. Just glad to have nothing moving down so I will expect to see some jumps next week.

achtungbaby
04-10-2010, 04:40 PM
Program 2 Week 7 Workout A(2)

Leg press
0x10
180x6
270x6
360x6
450x6
540x6
630x6x2x2x2

Deadlift
45x6
135x6
180x6
200x6
225x6x2x2x2

standing machine calf raise
0x12
100x6
200x6
300x6
400x6
500x6x2x2x2 (max in stack)

DB bicep curl
25x6
40x6
45x6
50x6
55x6x2x2x2

cable ab crunch
75x6
120x6
160x6
180x6
220x6x2x2x2

Great workout yesterday. Leg press felt awesome and was happy to cross 600 pounds. Deadlift felt good but my back was a bit sore so I didn't go higher than 225. Still, a good workout overall and very happy with the numbers.

achtungbaby
04-10-2010, 04:52 PM
Program 2 Week 7 Workout B(2)

Lat pulldowns
30x10
75x6
105x6
135x6
155x6
170x6x2x2x2

One-arm DB bent-over row
30x6
50x6
60x6
70x6
80x6
90x6x2x2x2

Smith incline bench press
0x8
+50x6
+80x6
+100x6
+120x6
+140x6
+150x6x2x2x2

Seated machine shoulder press
75x10
120x6
150x6
180x6
195x6
210x6x2x2x2

DB overhead tricep extension
25x6
50x6
60x6
70x6
80x6x2x2x2

Another great workout. Bumped up shoulder press and smith bench.

Only got cardio in twice this week but will make certain to get the 3 in next week.

Diet has been good, could have been better in a few spots but nothing drastic.

achtungbaby
04-12-2010, 01:57 PM
Week 7 report:
CURRENT WEIGHT: 213.5
LAST WEEK'S WEIGHT: 213.8
CURRENT AVERAGE CALORIES, PROTEIN, CARB & FAT: 2500/190/250/80 average for the week
HOW TRAINING / STRENGTH GAINS ARE GOING: made some gains in strength one a few lifts, expecting more jumps this week! training felt great as usual.
ANY DEVIATIONS FROM THE PLAN THIS PAST WEEK: cardio done 2x 30minutes

Tiny weight drop this past week so in the remaining weeks of the program I am going to work harder on my cardio and diet, I'm expecting to get down to 200, or slightly below, by the end of this!

achtungbaby
04-12-2010, 03:25 PM
Program 2 Week 8 Workout A

Chinups
BWx6
BWx6
+10x6
+25x6
+25x6x2x2x2

BB bent-over row
45x6
95x6
135x6
155x6
175x6x2x2x2

BB flat bench press
45x8
115x6
155x6
185x6
205x6x2x2x2

Seated Smith shoulder press
0x10
+50x6
+80x6
+100x6
+120x6
+130x6x2x2x2

Straight-bar tricep pressdown
45x8
75x6
105x6
125x6
140x6
150x6x2x2x2

30 min cardio after lifting

Great workout today! Bench and shoulder press were both up from last week. I can't seem to gain any ground on chinups but will keep at it. Holy crap is it really week 8?

Diet today is perfect so far...

achtungbaby
04-14-2010, 03:57 PM
Program 2 Week 8 Workout B

Leg Press
90x10
270x6
360x6
450x6
540x6
630x6
680x6x2x2x2

Deadlift
45x6
135x6
185x6
205x6
225x6
235x6x2x2x2

Seated calf raise
bwx12 (standing)
45x6
80x6
100x6
115x6
130x6
145x6x2x2x2

DB bicep curl
20x6
30x6
40x6
50x6
55x6x2x2x2

ab cable crunch
90x6
140x6
170x6
200x6
235x6x2x2x2

Great workout today! I had to switch to leg press today since there were no less than 3 or 4 guys waiting for the rack. The good news is I went up again this week on leg press and deadlift. Motivation and energy both very high. Diet has been great today. Cardio tomorrow if my legs aren't sore.

achtungbaby
04-16-2010, 11:22 AM
Program 2 Week 8 Workout A(2)

Lat pulldown
50x8
110x6
140x6
155x6
170x6
185x6x2x2x2

Incline machine bench press
75x8
105x6
135x6
165x6
195x6
210x6
225x6x2x2x2

1-arm DB bent-over row
30x8
60x6
70x6
80x6
90x6
95x6x2x2x2

seated machine shoulder press
75x10
135x6
180x6
195x6
210x6x2x2x2

Rope pulldown
45x10
75x6
90x6
110x6
125x6
135x6x2x2x2

Great workout today. Motivation and energy were very high and left feeling pumped. Some more bumps up in weight this workout. Got a late start to the day so my diet is on track but lots more to eat :)

Joe Black
04-17-2010, 10:01 AM
Great work - interested to see how the weight looks this week!

achtungbaby
04-18-2010, 07:18 PM
Program 2 Week 8 Workout B(2)

Squat
45x6
135x6
185x6
205x6
225x6x2x2x2

Rack pulls
45x6
115x6
155x6
185x6
205x6
245x6x2x2x2

Standing machine calf raise
105x8
210x6
285x6
345x6
405x6x2x2x2 (machine max)

EZ-bar bicep curl
15x10
65x6
85x6
95x6
105x6x2x2x2

cable ab crunch
90x6
120x6
160x6
195x6
225x6x2x2x2

Great workout yesterday. Everything was in place....energy, motivation, good nights sleep before.

achtungbaby
04-19-2010, 08:36 AM
Week 8 report:
CURRENT WEIGHT: 213.8
LAST WEEK'S WEIGHT: 212.4
CURRENT AVERAGE CALORIES, PROTEIN, CARB & FAT: 2400/190/235/70 average for the week
HOW TRAINING / STRENGTH GAINS ARE GOING: gains in strength in most lifts, training felt great as usual.
ANY DEVIATIONS FROM THE PLAN THIS PAST WEEK: none

Down a bit in weight but not looking leaner. I am sure by how I look I have definitely gained a few pounds of muscle, I can notice it in my shoulders, chest, back and quads. Not a huge difference but it's noticeable, and on a tall guy like me that has to account for 3-5 pounds of muscle (I assume). Will keep up the cardio and diet and hopefully finish the 12 weeks at 205-ish.

achtungbaby
04-19-2010, 05:24 PM
Program 2 Week 9 Workout A

Chinups
BWx6
BWx6
+10x6
+20x6
+30x6x2x2x2

BB bent-over rows
45x6
96x6
135x6
155x6
185x6x2x2x2

BB flat bench press
45x10
135x6
185x6
205x6
215x6x2x2x2

seated machine Shoulder press
0x10
50x6
90x6
140x6
180x6
210x6
230x6x2x2x2

Straight bar tricep pressdown
45x8
90x6
120x6
150x6
160x6x2x2x2

30 min cardio

Great workout tonight. Sweating like crazy at the end and even moreso after the cardio. Some more gains in strength this week. Energy and motivation were very high and had a good nights sleep. Diet has been spot on today

Joe Black
04-20-2010, 12:36 AM
Hey remind me of your calories for training and non trainnig days and on average how much cardio you have done per week for the last 4 weeks.

achtungbaby
04-20-2010, 05:29 AM
2200 for non-training days and 2500 otherwise. In the last 4 weeks I did 30 minutes cardio 3 times a week except one week which was 2x30 minutes

Joe Black
04-20-2010, 05:38 AM
I would be tempted to reduce calories and up cardio. Your weight loss is too slow for my liking, you should be seeing a good 2-3lbs per week at your weight. I'm kinda suprised 2,500 and 2,200 with an hours of cardio isn't moving things a bit faster.

I would go to 2,200 calories on training days and then between 1,800 and 2,000 calories on non weight training days.


For training days, try 75g fat, 150 carbs and 230 protein (2195)
For non-training days try 75g fat, 100g carbs and 200g protein (1875)

And get in 2 hours of cardio a week.

That should move things along a little quicker.

achtungbaby
04-20-2010, 08:10 PM
Thanks for the new info, I'm on it.

Second 30 minute cardio session done today....

Joe Black
04-21-2010, 01:03 AM
Good stuff - it'll really help. Don't worry, I feel your pain. I'm at 177 right now but am literally doing a good 4-5 hours of cardio a week and eating about the same.. It sucks, but trust me the results are around the corner. And once you hit <200 the changes really start to become apparant.

achtungbaby
04-21-2010, 05:38 PM
I've been hitting it really hard the whole time I've been on your program but I will certainly go balls out for the last stretch and see how it goes. I think the further reduciton of calories and more cardio will maybe be the extra push I needed. I hate cardio with a passion but as the results come I warm up to it :)

achtungbaby
04-21-2010, 06:07 PM
Program 2 Week 9 Workout B

Squat
45x6
115x6
155x6
185x6
205x6
215x6x2x2x2

Deadlift
45x10
135x6
185x6
205x6
225x6
245x6x2x2x2

Seated calf raise
BWx12
45x8
70x6
90x6
115x6
140x6
155x6x2x2x2

EZ bar BB bicep curl
30x8
65x6
85x6
105x6
115x6x2x2x2

Cable ab crunch
75x10
120x6
165x6
200x6
240x6x2x2x2

Great workout again today. I really get a great sweat going with these workouts and I want to assume its because I am working hard, not because I'm out of shape :) Energy and motivation were high despite a mediocre sleep last night and my diet has been great.

edit: my macros weren't bad today (35g fat, 150g carb, 230g pro) though with fat being half what you recommend I am subsequently about 200 calories short of training day intake.....

achtungbaby
04-22-2010, 06:08 PM
Program 2 Week 9 Workout A(2)

Lat pulldown
50x8
110x6
140x6
155x6
170x6
185x6x2x2x2

1-arm DB bent-over row
30x8
60x6
75x6
85x6
95x6x2x2x2

Smith incline bench press
0x8
+50x6
+80x6
+110x6
+130x6
+160x6x2x2x2

Smith shoulder press
0x10
+50x6
+90x6
+110x6
+130x6x2x2x2

rope pulldowns
40x10
70x6
100x6
120x6
135x6
145x6x2x2x2

30 min cardio

Another good one...energy and motivation were high and had a good sleep last night.

Today's macros as of 9pm: 2000 cal, 200g pro, 170g carb, 45g fat

Will probably grab another scoop of protein when I get home from work to get my protein up to 230 for the day. Will be no more carbs or fat so I'm a little over for carbs and am again low on fat. Grocery day tomorrow so I will buy a ton of nuts to get my healthy fats up where they should be.

I'm working midnights this weekend so I am getting my second B workout done tomorrow and will get my 4th cardio in on saturday or sunday evening when I'm not in my zombie-state from working all night.

achtungbaby
04-23-2010, 02:16 PM
Program 2 Week 9 Workout B(2)

Leg press
90x8
270x6
360x6
450x6
540x6
630x6
720x6x2x2x2

rack pull
45x8
115x6
155x6
185x6
225x6
245x6x2x2x2

Standing machine calf raise
BWx12
150x6
240x6
330x6
405x6x2x2x2 (machine max)

DB bicep curls
25x6
40x6
50x6
55x6x2x2x2

ab crunch machine
30x12
50x6
70x6
90x6x2x2x2

Great workout today. Motivation and energy were both high, though energy is started to noticeably lack a bit from the lower carbs in my diet this week. I had a pretty good sleep last night at least so that helped. I'm done my workouts for the week and only 1 cardio session remains.

Diet today: 2100 cal, 58g fat, 160g carb, 238g pro

achtungbaby
04-26-2010, 08:12 AM
Week 9 report:
CURRENT WEIGHT: 209.1
LAST WEEK'S WEIGHT: 212.4
CURRENT AVERAGE CALORIES, PROTEIN, CARB & FAT: 2000/210/135/50
HOW TRAINING / STRENGTH GAINS ARE GOING: still gaining and training feels consistently great
ANY DEVIATIONS FROM THE PLAN THIS PAST WEEK: changed the split to accommodate my weekend work schedule as in a few previous weeks. Raised cardio to 4x weekly and reduced diet as per Daniel's advice.

Looks like the diet and cardio changes are a success as I am down 3 pounds from last week! The diet is hard for a food lover like me but not impossible so I am not having any real trouble with it. I'm being very strict but tend to go a bit over on carbs on my low-carb days but not by much . I''ll get better at that each week I'm sure. I woke up very happy that I had 50 extra grams of carbs to work with today :)

Joe Black
04-26-2010, 09:00 AM
Awesome work mate, 3lbs is MORE LIKE IT. We're on track to be sub 200 by week 12!

achtungbaby
04-26-2010, 05:39 PM
Awesome work mate, 3lbs is MORE LIKE IT. We're on track to be sub 200 by week 12!

Thanks Daniel. I think the tweaks you suggested were what was needed to get things going faster. I am sure I would have slowly kept dropping but this is much better :)

achtungbaby
04-26-2010, 07:35 PM
Program 2 Week 10 Workout A

Chinups
BWx6
BWx6
+15x6
+25x6
+35x6x2x2x2

BB bent-over row
45x8
95x6
135x6
165x6
185x6x2x2x2

BB flat bench press
45x10
135x6
185x6
205x6
215x6x2x2x2

Smith shoulder press
0x10
+50x6
+100x6
+120x6
+140x6x2x2x2

Straight-bar tricep pressdown
45x10
75x6
105x6
135x6
150x6
170x6x2x2x2

Great workout today despite a really crappy sleep last night. Working midnights really messes me up and I dont think the low-carb diet helps when you are forcing yourself to stay awake until 830am! But I made it through and still managed to get a great workout in and 30 min cardio after. (Motivation was high as usual)

Todays macros: 50g fat, 146g carbs, 227g protein, 1950 cals

achtungbaby
04-28-2010, 05:34 PM
Program 2 Week 10 Workout B

Squats
45x6
115x6
155x6
185x6
215x6
225x6x2x2x2

Deadlift
45x10
135x6
185x6
225x6
255x6x2x2x2

Seated calf raise
BWx12
45x6
90x6
115x6
140x6
165x6x2x2x2

Db bicep curl
25x10
40x6
50x6
55x6
60x6x2x2x2

cable crunches
105x12
150x6
195x6
225x6
235x6x2x2x2

Todays macros: 40g fat, 148g carb, 208g protein, 1900 calories as of 8pm today

Had a really good workout today despite being pretty tired from a restless sleep. Motivation was lower than usual but got better as I trained. I probably could have upped my squats to 245 but I didn't want to sacrifice form and overdo it. I think next week I will be ready to put a pair of big wheels on each side. I had really good control of the 225 as it was. I'm still falling short on my fat intake but otherwise the diet is going well and I am maintaining a high level of strictness. Cardio #2 of 4 tomorrow afternoon.

achtungbaby
04-30-2010, 03:20 PM
Program 2 Week 10 Workout A(2)

Lat pulldown
50x10
110x6
140x6
165x6
180x6
195x6x2x2x2

1-arm DB bent-over row
30x8
50x6
75x6
90x6
100x6x2x2x2

Smith incline bench press
bar x 8
+50x6
+90x6
+110x6
+140x6
+160x6
+170x6x2x2x2

Machine shoulder press
105x8
150x6
180x6
195x6
210x6x2x2x2

Rope pulldowns
45x10
90x6
110x6
135x6
150x6x2x2x2

30 min cardio

Great workout today. Had a good nights sleep and was feeling very motivated and energetic. Diet is on track for the day and I've really hit my groove with it so it feels great

achtungbaby
05-01-2010, 02:29 PM
Program 2 Week 10 Workout B(2)

Leg press
0x8
180x6
360x6
540x6
630x6
720x6x2x2x2

rack pull
45x8
135x6
185x6
225x6
245x6
265x6x2x2x2

Standing machine calf raise
BWx12
150x6
255x6
345x6
405x6x2x2x2 (machine max)

BB bicep curl
30x6
65x6
85x6
105x6
115x6x2x2x1

ab crunch machine
30x12
50x6
70x6
90x6
105x6x2x2x2

Great workout today. Had a good sleep and was feeling very energetic and motivated today. I could have gone a bit higher on leg press but didn't want to expend all my energy on the first exercise. Rack pull went up this week also and I could have gone a bit higher there too but since it's a back exercise I don't push the limits too quickly to avoid injury.

Yesterdays macros were all good, just a few over on carbs. Today is on track and have been doing much better with cravings...they seem to be less torturous than in the last two weeks :)

achtungbaby
05-03-2010, 08:33 AM
Week 10 report:
CURRENT WEIGHT: 207.1
LAST WEEK'S WEIGHT: 209.1
CURRENT AVERAGE CALORIES, PROTEIN, CARB & FAT: 1900/210/145/45
HOW TRAINING / STRENGTH GAINS ARE GOING: going great!
ANY DEVIATIONS FROM THE PLAN THIS PAST WEEK: none

Was hoping to hit the 206 range today but I know with how well things are going I will be there by midweek anyway. 2 weeks left to go and I plan to be 200 or less on my final weigh in day.

achtungbaby
05-03-2010, 05:59 PM
Program 2 Week 11 Workout A

Chinups
BWx6
BWx6
+10x6
+25x6
+35x6x2x2x2

Bent-over BB rows
45x10
135x6
165x6
185x6x2x2x2

Flat bench press
45x10
115x6
155x6
185x6
215x6
225x6x2x2xfail

Smith shoulder press
barx8
+50x6
+100x6
+120x6
+140x6x2x2x2

straight bar tricep pressdown
45x10
100x6
145x6
160x6
170x6x2x2x2

30 minutes cardio

Godo workout today, I mangaged to hit 2 plates on bench press finally, though I couldn't really handle it at the end of the cluster. I had a good night's sleep and was full of energy and motivation today.

Joe Black
05-03-2010, 11:58 PM
2lbs is just great for the week. Make this week really great and fit in as much cardio as you can!

achtungbaby
05-04-2010, 03:16 PM
Program 2 Week 11 Workout B

Squats
45x8
135x6
185x6
225x6
235x6x2x2x2

Deadlift
45x10
135x6
185x6
225x6
245x6
255x6x2x2x2

seated calf raise
BWx12
45x6
90x6
135x6
160x6
170x6x2x2x2

DB bicep curl
25x10
45x6
50x6
55x6
60x6x2x2x2

cable crunch
90x12
160x6
205x6
235x6x2x2x2

Great workout today, deadlifts and squats were higher this week and that made me happy. I had a good sleep and energy and motivation were both high. Macros are on track so far today. No cardio today, will get 30 minutes in tomorrow afternoon.

achtungbaby
05-06-2010, 03:20 PM
Program 2 Week 11 Workout A(2)

Lat pulldown
75x10
120x6
150x6
180x6
195x6x2x2x2

1-arm DB bent-over row
30x8
60x6
80x6
90x6
100x6x2x2x2

Smith incline bench press
barx10
+50x6
+90x6
+120x6
+150x6
+170x6x2x2x2

Seated machine shoulder press
120x8
165x6
195x6
210x6
255x6x2x2x2

Rope pulldowns
50x10
95x6
125x6
145x6
160x6x2x2x2

Great workout today. I had low energy and motivation going into it for some reason but once I got working out I felt great and the workout got better with each set. 30 minutes cardio done afterwards. Diet has been great all week and today I am on track.

achtungbaby
05-07-2010, 10:49 PM
Program 2 Week 11 Workout B(2)

Leg Press
0x10
180x8
360x6
540x6
630x6
720x6
770x6x2x2x2

Rack Pull
70x8
135x6
185x6
225x6
245x6
275x6x2x2x2

Standing machine calf raise
BWx12
150x6
255x6
345x6
405x6x2x2x2 (machine max)

Ez bar bicep curl
30x8
65x6
85x6
105x6
115x6x2x2x2

ab crunch
30x12
50x12
80x6
95x6
110x6x2x2x2

Im working graveyard shift this weekend so I got all my workouts in through the week, plus 3 cardio sessions. I will do my best to get cardio in both saturday and sunday late afternoons or early evenings when I get my crap together. Tonight's workout was great, I made advances in both leg press and rack pulls and had an easier time doing 115 pound bicep curls compared to last week. Energy and motivation both high. Diet was mostly on track today though carbs will be a bit over.

Joe Black
05-09-2010, 01:54 PM
Can't wait to see your weigh in, keep up the good work!

achtungbaby
05-10-2010, 03:15 PM
Week 11 report:
CURRENT WEIGHT: 204.9
LAST WEEK'S WEIGHT: 207.1
CURRENT AVERAGE CALORIES, PROTEIN, CARB & FAT: 1900/215/141/65
HOW TRAINING / STRENGTH GAINS ARE GOING: great as usual
ANY DEVIATIONS FROM THE PLAN THIS PAST WEEK: changed my split as in previous weeks (mon, tues, thurs, fri)

Joe Black
05-11-2010, 01:01 AM
Awesome work my friend, thats a nice drop from last week and it puts you at a 10lb loss over the 10 weeks so far which is 1lb per week! Considering it took you some time to find your way and we had some slow drops a few weeks, thats really good progress.

Keep everything going - the consistency, clean eating, cardio and effort on the weights and you'll be under 200 in 3-4 weeks.

achtungbaby
05-11-2010, 08:19 PM
Week 12 Workout A

Chinups
BWx6
BWx6
+15x6
+25x6
+35x6x2x2x2

Bent-over BB rows
45x10
135x6
165x6
185x6
185x6x2x2x2

Flat bench press
45x10
115x6
155x6
185x6
215x6
225x6x2x2x2

Smith shoulder press
barx8
+50x6
+100x6
+125x6
+145x6x2x2x2

straight bar tricep pressdown
45x10
100x6
145x6
160x6
170x6x2x2x2

30 minutes cardio

Great workout yesterday. I worked a day shift so I went in the early evening instead of an afternoon workout. Not sure if that made much difference but I felt good and was motivated. Diet was clean and hit all macros.

achtungbaby
05-18-2010, 08:24 PM
Week 12 Workouts B, A2 and B2

Workout B

Squats
45x8
135x6
185x6
225x6
245x6x2x2x2

Deadlift
45x10
135x6
185x6
225x6
245x6
265x6x2x2x2

seated calf raise
BWx12
45x6
90x6
135x6
160x6
170x6x2x2x2

DB bicep curl
25x10
45x6
50x6
55x6
60x6x2x2x2

cable crunch
90x12
160x6
205x6
235x6x2x2x2

Workout A2

Lat pulldown
75x10
135x6
180x6
195x6
195x6x2x2x2

1-arm DB bent-over row
30x8
60x6
80x6
95x6
105x6x2x2x2

Smith incline bench press
barx10
+50x6
+90x6
+120x6
+150x6
+170x6x2x2x2

Seated machine shoulder press
120x8
195x6
210x6
225x6
255x6x2x2x2

Rope pulldowns
50x10
95x6
125x6
145x6
160x6x2x2x2

Workout B2

Leg Press
0x12
180x8
360x6
540x6
630x6
720x6
770x6x2x2x2

Rack Pull
115x8
155x6
185x6
225x6
245x6
275x6x2x2x2

Standing machine calf raise
BWx12
150x6
255x6
345x6
405x6x2x2x2 (machine max)

Ez bar bicep curl
30x8
65x6
85x6
105x6
115x6x2x2x2

ab crunch
30x12
50x12
80x6
95x6
110x6x2x2x2

And there it is, week 12 done. No major increases from week 11 but was consistent with my form and even though the weights were the same for some lifts I had better control leading up to the final reps. Diet was good all week and I got my cardio in as well.

achtungbaby
05-18-2010, 08:26 PM
Week 12 report:
CURRENT WEIGHT: 203.5
LAST WEEK'S WEIGHT: 204.9
CURRENT AVERAGE CALORIES, PROTEIN, CARB & FAT: 1910/220/140/55
HOW TRAINING / STRENGTH GAINS ARE GOING: great as usual
ANY DEVIATIONS FROM THE PLAN THIS PAST WEEK: changed my split as in previous weeks (mon, tues, thurs, fri)

tomsids
05-18-2010, 09:14 PM
Down 14 lbs - nice work!
TB

Joe Black
05-19-2010, 12:31 AM
Great work mate, thats awesome.

Keep things as they are this week and just try and be as active as you can and if things don't move much next week we'll make a few tweaks!

achtungbaby
05-19-2010, 07:01 AM
Thanks guys! I feel it should have been 20 pounds but it took some time to get the right level of nutrients. Still, I made great strength gains at the same time and that doesn't happen without adding at least a bit of muscle.

achtungbaby
05-19-2010, 01:37 PM
So now that it's been 12 weeks, what do you think is the next best step? Is it time to change it up and come back to this routine again after 6-8 weeks or just keep going?

Joe Black
05-25-2010, 07:21 AM
Keep going and miz up the exercise selection if you feel you're getting bored. Also keep using that deload week..

achtungbaby
05-25-2010, 10:18 AM
I could definitely use a change. I went ahead and made last week (week 13) a deload week just in case. I'll switch things up a bit and keep at it :)

achtungbaby
05-30-2010, 01:38 PM
Still working away on HCT, sorry I've been slow to update, haven't had much time to sit down and log them but I will get the journal up to date next week after a bit of travel (I still plan to train while on the road!)

achtungbaby
06-11-2010, 11:39 PM
Still plugging away here! Next week makes 16. The last 2 weeks I have levelled off in my strength so once I hit 16 I will try something new for a bit, then return to this program and build up more size and strength again. Weight loss has been low the past 2 weeks, I am at 201 and holding. However, I am not upset about this because according to my friends and my clothing, I have gained some muscle and it seems to have showed up in the past 3 weeks. Not exactly a Hulk-like transformation but I notice it too and therefore I am sure I have gained a few pounds of muscle to coincide with my lean diet and cardio. Sweet! Again I apologize not logging as I had been in previous weeks, I have been travelling for work and busy as I've ever been but ALWAYS making time to train.

Joe Black
06-12-2010, 01:09 AM
awesome mate, great job on keeping things up.

Are you going to continue to push on and lose more?

achtungbaby
06-12-2010, 02:05 AM
Definitely going to continue work on getting leaner. I dont have any problem dropping farther down to 190-195 as long as I can be a fit and muscular build instead of just thin :)