View Full Version : Nobody starts and stops updating journals more than I

06-15-2010, 12:14 PM
Here is to journal 1000000000000.

Maybe I can keep this one updated?

and back to your scheduled programming

*end vent and whiny little girl voice*

Body comp wise I am 5'10-5'11 sitting between 175-180 ~12-15% bf will maybe post pictures tomorrow

Yesterday I had my power workout ala UD2

5x3 @ 405

5x3 @ 200

5x3 @ +40

CG Bench
3x6 @155

Cable Curls

06-15-2010, 04:02 PM
Strength still appears in tact, especially with those squats...good luck with everything man.

06-16-2010, 08:55 AM
thanks T, it'll be tough staying consistent... but I am sure I can do it this time, haha.

06-16-2010, 02:24 PM
Currently doing an 8 day cycle

Day 1 : Depletion - Cardio if I feel like it
Day 2 : Cardio whore
Day 3 : Cardio whore take 2
Day 4 : Cardio whore uno mas
Day 5 : Tension AM + carb whore
Day 6 : semi carb whore
Day 7 : Power Workout AM
Day 8 : and on the 8th day he rested.

So since my schedule is really flexible and I enjoy torturing myself... I manage to do the depletion all in one day.

Yes, that is 88 sets of muscle burning misery all in one go.

Training : 88 depletion sets (avg ~tut per set 50 seconds)
Cardio : 45 minutes easy walking
Diet : 37 oz of chicken boob

06-18-2010, 04:06 PM
60 minutes of easy walking both yesterday and today after popping some caffeine + yohimbine

diet in check with protein coming in ~200-230g per day and ~20g carbs ~negligible fat

06-30-2010, 12:10 PM
still alive... just finished settling down back in SoCal. Still not sure whether I like it here better or not, but I did grow up here and all of my family is around here.

Hit up a full body on Monday with a little lighter weight.

Squats 385x5, 385x3, 385x3
Bench 190x6, 190x6, 190x5
Seated Hammer Row 250x6 250x6 250x6 - new machine... may have been a bit too heavy toward the latter reps.


45 minutes cardio, kept heart rate ~135-140bpm

Diet wise I have gotten back on track this week. I think I will be slowly cutting until the end of October. UD2 is on hold with my hectic scheduling, but I will probably be using it for the last 8 weeks (September/October) If I'm not emaciated by then I don't know if it will ever be possible.

06-30-2010, 05:42 PM
Wish you the best in this transition...solid session and cardio.

07-06-2010, 10:00 PM
thanks dude.

long working weekend, drove back up to SF Friday and back down yesterday.


dips bwx30
ab pulldown

07-07-2010, 12:57 PM
Fine training bro.

07-07-2010, 11:52 PM
thanks t

Today was a bit of cardio... 50 minutes ~140 bpm

caught some world cup that kept me entertained during the bout...

07-09-2010, 10:16 AM

Squat below parallel

Weighted Dips - haven't done them in awhile

all sets pretty light... stopped short on the last 2 because I didn't have a dip belt and the dumbbell was slipping from my legs.

BB Rows
155x6x3 - never really was a fan of bb rows, but lets see if I can stick em out. Don't think i've done bb rows in years.

Seated Tricep Extension
Hammer Curl

off to go do some cardio

07-09-2010, 05:21 PM
Pretty good workout dude.

07-13-2010, 12:50 PM
went to see what my max squat tripple was a few days ago...

ended up with 415x3 with a grinder on the last one...

Dips +100x5, bw x 34
miscelleneous pullups in there

this morning
10 intervals 15s/45s of double unders
followed by 45 minutes of cardio ~130 bpm

Starting to feel a little burnt out, could be a combination of less sleep + calorie restriction. I am more than likely going to refeed some time this week and start doing them every 5-8 days ~800g carbs on the day.

bw as of Sunday was ~175

07-13-2010, 01:49 PM
Holy cardio! Like Coke said, nice strength retention, especially with all the calorie restrictions. No wonder you feel a bit burnt out, striving in those sessions. Keep it up!

07-13-2010, 03:04 PM

07-14-2010, 05:35 PM
haha, ya... since coming back down to SoCal I seem to sleep less, eat less, workout more. I kind of been getting sidetracked and feeling the consequences now.

no air conditioning and a 95+ degree room doesn't equate to much sleep. The eating part is probably my own doing and my busy sched as of late.

Did a full body workout earlier so I can start somewhat of a refeed the remainder of the day. Not being to particular as to track calories, but making sure I hit protein ~1g/lb, keep fat fairly low, and get a crap ton of carbs.

I did deadlifts for the first time in awhile on monday and my lower back was shot when I attempted squats today. It definitely was a sub par workout

07-15-2010, 10:08 AM
weight up to 181 post refeed, gain of about 5 pounds.

Don't know why I'm weighing myself... I pretty much go most of dieting with just weighing myself once a month or what not. Just felt like seeing my day to day changes again for s*** and giggles.

I suspect to be back down to 175 within a day or two. Don't remember the last time I was ever under 180. Feeling a bit better, refeed helped a bit with putting me to sleep, and body is recovering a tad faster as expected. Still have the feeling of being a tad run down. I will probably take the rest of the week off (key word probably) from lifting at least. Might do some cardio tomorrow or Saturday.

Thinking of doing my routine like this

Day 1: Upper body
Day 2: Cardio
Day 3: Legs
Day 4: Off
Day 5: Upper Body
Day 6: Cardio
Day 7: Off

Volume will be fairly low. 3 at most 4 sets for big muscles and 2 for smaller ones on each day.

Attached is a bad picture with crappy lighting and my mac camera (relaxed) =p had to crouch down as I don't have room to back up too far from my office computer... but you get the gist of it.

07-15-2010, 05:11 PM
Nice shot of you, obviously doing very well Steven.

07-15-2010, 10:51 PM
thanks coke, today was obviously a rest day just baking in the heat all day.

07-16-2010, 04:39 PM
Looking lean man.

Oh, and I can't sleep for **** when it's hot in my room, either. Impossible. I have a fan running even during winter.

07-16-2010, 08:08 PM
haha thanks nick... it's hot in my room. uh, every night.

right now the thermo reads 93 INSIDE.




Pendlay Row

Seated DB OH extension

07-17-2010, 11:09 AM
5 x 15 second double under intervals
45 ss cardio

off to the beach

07-18-2010, 07:39 AM
sup man, looking very lean

have you ever tried UD2 for bulking?

07-18-2010, 10:54 AM
I haven't... I don't think I have done a typical cutting/bulking routine in awhile until this year. Perhaps I will give it a try after I acheive single digit bodyfat...

07-19-2010, 09:09 PM
still need a dip belt... holding the dumbbell with my legs is getting old as it gets heavier and heavier

bw x 35

Neutral grip pullups chest to bar

seated hs row

20 minutes cardio

07-20-2010, 10:03 AM
Big numbers with the dips, got to get that belt, lol.

07-20-2010, 08:27 PM
yah, i definitely need one. I thought the gym would have one beause I used to check one out awhile back. Yesterday I asked and they looked at me dumbfounded :confused:

Took the dogs on a walk
45 minutes cardio

leg/shoulders and refeed tomorrow :drooling:

07-20-2010, 08:54 PM
Nice weight on those dips! I would assume that's about working weight for you? Do you think when using the program you are using and giving it 100% effort in the gym wears on your central nervous system more than if you were on full feed?

07-20-2010, 11:20 PM
yes, it's about working weight... definitely have more in me... gotta keep the weight up to help preserve strength/what little mass I have. I've definitely backed off the weights a few sets and making sure I stop short of failure to prevent taxing my cns too much. As I stated previously, I started to feel a bit run down and have since then upped my calories a bit and backed off the weights as well.

07-21-2010, 11:19 AM
since I'm nearing leanness I best figured it would be in my interest to track weight/skinfolds.

weight this morning shows 175.5
weight last wednesday showed 176.5

apparently a loss of 1lb

skinfolds rounded UP to the nearest mm

chest 5mm
ab 6mm
thigh 7 mm

I gather if I could reach my lower back the skinfold would be much higher. I have a lot of fat to lose on my back in general and my arms tend to hold a bit of fat as well.
If I were to go with the 3 site method it would put me at near bb competition leanness which I can certainly say without a doubt I AM NOT. If I had to guess I would put myself around 12%

07-21-2010, 09:52 PM


fairly easy

Miscllenous cleans

Lying leg curl

calf press
ab wheel

stuffing carbs down, keeping fat low, feeling full and sleepy.

I'm probably eating more carbs than I know I should, eating a little more sugar than I know I should, and a little more fat than I know I should... We'll see if this has any negative effect come stats time next week. From there I will know if I should buckle down on the refeeds a bit... It's not like I am planning on competing nor do I need to be emaciated for any reason. You can say my diet is more of the "flexible approach." Something that I think would be sustainable for me to continue well into my late adult years.

07-22-2010, 03:59 PM
Digging those squats, no doubt you breezed right through 'em.

07-22-2010, 05:27 PM
holy smokes man. never would have guessed that kind of strength from your quad size... that is awesome
375x7 and x6

07-23-2010, 01:12 AM
they just look small in the picture due to me leaning forward and pushing my butt back in the last picture

trust me when I say they are very disproportionate to my upper body.

07-23-2010, 08:56 PM

45 minutes easy cardio


BB Bench

2 sets +20 x to failure

Pendlay Rows

Seated DB Tricep extension

Power Clean Practice
135 x crap load

20 minutes ez cardio

07-25-2010, 09:20 PM
yesterday and today

45 minutes ez cardio and some stretching.

My appetite is becoming more pronounced... even after a 1000+ calorie meal. My energy levels are dropping, feeling more tired during the day, and sleep seems to be getting worse (partially my fault and probably some of the reason I feel lethargic) My body is definitely used to sitting above 15% bf and closer to 20%. Hopefully I can make the necessary lifestyle change and mindset in regards to eating when I hit single digit bodyfat.

07-26-2010, 07:21 PM

Neutral Grip Pullups to chest
+30x6, +30x6

+110x5, +110x5, +110x5 - a lot easier than last weeks 105

Seated HS Row
150x8, 150x8, 150x8 - all sets really easy

EZ Bar Curl
75x10. 75x8 - I despise curls

Some Metcon work to finish up... my metcon is non existent as of now
Cleans, double unders, burpees, box jumps

07-28-2010, 09:14 AM
skinfolds dropped about half a mm each... still holding A LOT of lower back fat and arm fat.

Had a wine tasting event last night which proved to be a great diuretic.

Today I woke up at a record low 172.8 which is almost 3 full pounds less than last wednesday before my lacks refeed. I don't think I have been under 180 pounds within the last 4 years.

Did 45 minutes ez cardio yesterday and will be hitting lower body and light upper body work before doing another refeed today. Will probably try a shot or two friday evening to see if I can have the same diuretic effect come this Saturday when I hit the beach. I will probably diet down till the 21st of August (where I have another big beach event) and then take a 2 week break before trying to hit up another 4-6 weeks (maybe bringing back in UD2)

07-28-2010, 09:52 AM
Sessions are looking real nice man.

07-28-2010, 04:36 PM
Thanks Terry

did a semi full body workout today... though main focus was on lower body

took it easy today
365x8 365x8
1 set lying and 1 set seated leg curl
calf raises on leg press

pullups to chest
seated hs row

dips - very slow with pause at bottom
bwx20 bwx20

Miscelleneous arms

Begin carb fest
made a home made bbq chicken pizza
box of mac and cheese
some cereal (pb crunch *my fav* and lucky charms)

Making some spring rolls for later (google goi coun if you want to know what I'm talking about)

Probably stop by and have some soft serve and eat more cereal later this evening as well

07-29-2010, 08:09 AM
Good stuff throughout, including the carbing out, lol.

08-02-2010, 08:55 PM
thanks coke...

ate a weeeeee bit too much over the weekend, but we're back to norm right now.

Neutral Grip pullups to chest
+35x5, +35x5

+115x5, +115x5, +115x5 still no dip belt
bw x failure

HS Seated Row
160x8, 160x8, 160x8

EZ Bar Curls
80x8, 80x6

Metcon stuff
double unders, power cleans @ 135, push jerks @135, burpees

08-19-2010, 02:58 AM
is this the end of another journal? haha

hows the diet coming along?

08-19-2010, 09:52 AM
Come on with it Steven, lol...hope you are going at it despite lack of more recent posts.

08-19-2010, 11:04 PM
haha, I took a "maintenance" 10 day break... I guess you can say an all you can eat gorge fest.

I hit up a ud2 week this week to do some damage control... and will resume with normal dieting IF style next week... for as long as I can mentally handle it.

Weight lifting days will be roughly maintenance + 10% and non lifting days will be psmf'ish

I am also starting marathon training next week as well *gasp*

08-20-2010, 02:43 AM
nice nice. never again can i judge anyone based on how ive been eating the past 4 weeks haha. the UD2 refeed days were a good time... last year i made a massive amount of home made sweet potatoe fries. one of my fav refeeds

at one point werent you training for BUDS?

08-20-2010, 02:10 PM
I was training for buds yes. I had a mishap (like many) in which I tore BOTH my shoulders last March. Right now it's about getting healthy again and taking care of my body. Once I do this marathon end of the year, I am training for an ironman in Spain next year.

08-20-2010, 02:40 PM
I also commend you for sticking to stuff like sweet potatoes... I tend to sacrifice maximal results for pleasure.

eating a couple bowls of peanut butter crunch as we speak.

08-23-2010, 09:06 PM
I guess to keep me more on track and kickstart my diet again I'll be doing a 2 week psmf stint.

I have A.D.D.

Day 1 : Heavy workout + 1 round of depletion
Day 2 : rest/cardio
Day 3 : rest/cardio
Day 4 : Heavy workout + 1 round of depletion
Day 5 : rest/cardio
Day 6 : rest/cardio
Day 7 : Heavy Workout
Day 8 : rest/cardio
Day 9 : Heavy Workout
Day 10 : rest/cardio
Day 11 : rest/cardio
Day 12 : tension workout + begin carb load (heading back up to SF for the weekend for work and misc things)
Day 13 : eat (hopefully normally)
Day 14 : Heavy Workout
Day 15 : Rest

IF/EOD from here on out.

I typically don't really count calories on psmf... I try to get my protein requirements with little tag along carbs or fat. Probably will do little if any cardio and just try to be active even though I tend to be sitting most of the day. No supps besides multi vitamin, fish oil, and some greens + Might give myself a free meal this weekend, but who knows.

08-24-2010, 09:51 AM



Seated HS Row

Pulldown to chest with hold

light depletion

3 sets chest
3 sets back
3 sets quads
3 sets hams
3 sets delts
2 sets tris
1 set bis
2 sets calves
3 sets abs

08-24-2010, 03:14 PM
Wow man, now that's covering a lot of ground...always good seeing you go at it.

08-24-2010, 05:44 PM
I think it's better I write it down and lay it out... so it gives me something to follow and not slack off. haha

08-25-2010, 02:52 AM
ridiculous squatting str.

do you maintain those numbers through PSMF?

plan looks good. cardio must be a bitch on protein sparing fasting tho

08-25-2010, 01:57 PM
we'll see tomorrow if I can maintain or even squeeze out an extra rep on the squats =o

I find if I keep volume fairly low I can usually maintain or even get a tad stronger...

Went to the gym and just walked for 30 minutes... Good thing, because as soon as I walked in they said they were closing in 45 minutes... excuse not to do a longer cardio session.

08-26-2010, 09:03 PM
well... squats didn't improve

squats 405x4 405x4
bb rows 175x5 175x5 175x5
dips +120x5 +120x5
pullups bw x 5 to chest (2 sets of 5 with 5 second pause at top)

high rep stuff

leg press 3x20
leg curl 3x15
incline press 3x15
cable row 3x20
lateral raise 1x20
rear delt 1x15
pushdowns 2x20
db curls 1x20
some abzzzzz

5 hour refeed. semi clean

08-27-2010, 12:45 AM
Holding on strong with 4pps squats is not a bad deal bro...that whole effort is huge.

08-27-2010, 09:08 AM
def agrd. ive unracked 405 once at 230lbs just to see what it feels like. HEAVY. and you rep it at like 180lbs haha. strong stuff

08-27-2010, 02:12 PM
thanks, ya... it feels heavier, especially after only eating ~1000 calories for 4 days and going into the workout having eaten a 2 egg whites and a deli slice of meat.

Ended refeed with probably ~600 grams of carbs... fat hadddddd to be pretty low, at least I try and stick with that... but a little extra sucrose and it makes it more enjoyable.

Refeed days are also the only days I manage to get over 6 hours of sleep.

Have a lot of consultations in downtown today... so possibly do an hour of easy walking when I get back (if I get back at a reasonable time)

08-28-2010, 12:06 PM
no real "cardio" yesterday or today... though I'll be running around at work to burn a good amount of calories.

yesterdays diet looked something like...

8 egg whites
3 slices ff cheese
4 slices deli chicken breast
1.5 cups cottage cheese
1 scoop protein
tuna packet over some home made broccoli slaw

08-30-2010, 07:39 PM
after much conscious thought... my life is headed in 1 of 2 directions by next year.

a. im going to become a navy seal
b. im going to take off and live in south america followed by south east asia (few years each)

08-31-2010, 07:20 PM
rest periods kept short during this workout

pullups to chest
bb rows
3x6 @ 155
bench press
1x6 @ 195, 1x5 @ 195, 1x6 @ 185
seated db press
3x6 @ 65's
lateral raise
3x8 @ 15's
ez bar curl
1x8 @ 75, 2x6 @ 75
cg bench
3x8 @ 135

in and out quick

09-15-2010, 08:19 PM

415 x 3 x 3


190 x 8 x 3

bb rows

165 x 8 x 3


150 x 10 x 2

09-16-2010, 03:27 AM
good stuff man. still doing UD2?

09-16-2010, 06:41 PM
Good deal dude, especially with the latest effort - glad to see it.

09-22-2010, 11:54 AM
squat 420 x 3, 420 x 2

500m row 1:31 (havent rowed in like a year and half...) this pretty much zapped me right here

seated db press 70'sx8
seated lateral raise 15'sx10
face pulls 120x10

09-22-2010, 11:56 AM
no ud2 for me... consciously trying to make an effort to just eating like a "normal" person with an emphasis on giving my body enough fuel for my activities. Been doing a lot of hiking lately. I'll be heading up to Mt Whitney this Sunday to camp before trekking up on Monday.

thanks for chiming in you two =)

09-22-2010, 04:58 PM
nice dude, enjoy the hike. you should get a body gliding suit and jump off the top of the mountain


09-22-2010, 07:49 PM
I do own one and my own chute ;)

10-04-2010, 04:35 PM
squats 415 x 5, 365 x 5, 225 x 20
Bench 225 x 3, 215 x 5, 215 x 5
BB Rows 185 x 6 x 3
Dips bwx38
ab rollouts

10-04-2010, 04:44 PM
You have a glider suit? That's amazing. Is it everything I think it should be?

10-06-2010, 06:02 PM
everything and more. =)

squats 455 x 1, 465 x fail (fainted... haha), re-attempt. DOUBLE FAIL
Bench 215 x 5 x 3
Pulldowns 175 x 5 x 3
cg bench 155 x 8 x 3
bb curl 70 x 8 x 2

10-07-2010, 12:22 AM
Good job on the huge squats.

10-07-2010, 03:00 AM
not surprised. i want one!

like terry said... very big squatting man. you fainted? good thing for power racks & safety bars :P

10-18-2010, 08:56 PM
Thanks guys

Todays Workout


Incline DB Bench
85's x 10 x 3

BB Row
180 x 5 x 5

Cable Row
145 x 10 145 x 8

V-Bar pressdown

exhausted... too much partying.

11-09-2010, 01:44 PM
Finished my marathon on Sunday and still made it out to squats the next day


ab circuit
press downs
cable curls


60 minutes incline walking/stretching


back on

11-10-2010, 09:42 AM
Finished my marathon on Sunday and still made it out to squats the next day

Awesome you are still with it that way bro.